Week: 27/12/2010
Day: Friday
Time: Midday
Weather: Damp/Overcast. 4c.
Pace/Type: Easy
Course: Work lunchtime run. Half cross country, half road with small hills.
Shoes: Brooks Adrenaline GTS 10 (Meduim, Support, D Width)
Clothes: Puma Half-Zip long sleeve top. Adidas Shorts.
Health: Good
Sleep: Good
Distance: 5.5 miles
Time: 52.08 (PB - 49.52)
Comments: One of those where I really didn't feel up for it. First 2 miles over cross country went well. Last quarter of cross country was tough before getting on the road. Once on the road, found it easy to get into a steady pace. Last mile was more than my body wanted to do, but the steady grid-it-out pace helped. This run also showed up the massive difference between this course and the all road/completely flat home run.
90% sure I'll enter the Bristol 10k in May.
Run Review
Week: 27/12/2010
Day: Wednesday
Time: 8pm
Weather: Damp/Fog. 4c.
Pace/Type: Mid tempo
Course: Home residential circuit
Shoes: Brooks Adrenaline GTS 10 (Meduim, Support, D Width)
Clothes: Adidas Response Half-Zip long sleeve top. Adidas Clima365 Tights.
Health: Good, ate too close to run, about 30 mins before, felt a little heavy half way round
Sleep: Good
Distance: 4.8 miles. 2 laps of 2.4 mile circuit
Time: Somewhere around 55 mins, not timed
Comments: Felt great to start. I let my legs do what they wanted. Quite a quick pace compared to Monday. Pace slowed at the half way point. Legs felt strong and did everything I asked them too, probably due to the 10 days rest. All the little niggles I was dealing with before the break have gone away.
Maybe it's worth scheduling in a 10 day break every 3/4/6 months to clear niggles or tiredness...?
Day: Wednesday
Time: 8pm
Weather: Damp/Fog. 4c.
Pace/Type: Mid tempo
Course: Home residential circuit
Shoes: Brooks Adrenaline GTS 10 (Meduim, Support, D Width)
Clothes: Adidas Response Half-Zip long sleeve top. Adidas Clima365 Tights.
Health: Good, ate too close to run, about 30 mins before, felt a little heavy half way round
Sleep: Good
Distance: 4.8 miles. 2 laps of 2.4 mile circuit
Time: Somewhere around 55 mins, not timed
Comments: Felt great to start. I let my legs do what they wanted. Quite a quick pace compared to Monday. Pace slowed at the half way point. Legs felt strong and did everything I asked them too, probably due to the 10 days rest. All the little niggles I was dealing with before the break have gone away.
Maybe it's worth scheduling in a 10 day break every 3/4/6 months to clear niggles or tiredness...?
Run Review
Week: 27/12/2010
Day: Monday
Time: 7pm
Weather: Snow, compacted and slushy in some places. 3c. Clear sky.
Pace/Type: Easy
Course: Home residential circuit
Shoes: Brooks Adrenaline GTS 10 (Meduim, Support, D Width)
Clothes: Adidas Response Half-Zip long sleeve top. Adidas Clima365 Tights.
Health: Coming back from a horrible cold and boozy xmas
Sleep: Good
Distance: 4.8 miles. 2 laps of 2.4 mile circuit
Time: Somewhere around 55 mins, not timed
Comments: My last run was Fri 17/12/2010, so after 10 days off (a horrible cold and xmas), I was a bit nervous about the return. 10 days has been the longest break from running I've had since I started in August. I took it very easy to start as am not used to the snowy slushy conditions. I was absolutely chuffed with the whole run, it was LUSH! I'd almost say invigorating. I went out feeling an out of shape bloater and came back feeling great again. I could not have asked for a better response from my body.
Even during this running break, I have learnt a lot. For starters, if the cold is a horrible one and not a sniffle, don't rush back. Although you're dying to get out there, you're fitness wont be affected too badly by a short break. Also, I was concerned about running in these conditions with the road running shoes I have. But actually it was fine. You do need to choose you're footing, but I found grip where I needed to.
Day: Monday
Time: 7pm
Weather: Snow, compacted and slushy in some places. 3c. Clear sky.
Pace/Type: Easy
Course: Home residential circuit
Shoes: Brooks Adrenaline GTS 10 (Meduim, Support, D Width)
Clothes: Adidas Response Half-Zip long sleeve top. Adidas Clima365 Tights.
Health: Coming back from a horrible cold and boozy xmas
Sleep: Good
Distance: 4.8 miles. 2 laps of 2.4 mile circuit
Time: Somewhere around 55 mins, not timed
Comments: My last run was Fri 17/12/2010, so after 10 days off (a horrible cold and xmas), I was a bit nervous about the return. 10 days has been the longest break from running I've had since I started in August. I took it very easy to start as am not used to the snowy slushy conditions. I was absolutely chuffed with the whole run, it was LUSH! I'd almost say invigorating. I went out feeling an out of shape bloater and came back feeling great again. I could not have asked for a better response from my body.
Even during this running break, I have learnt a lot. For starters, if the cold is a horrible one and not a sniffle, don't rush back. Although you're dying to get out there, you're fitness wont be affected too badly by a short break. Also, I was concerned about running in these conditions with the road running shoes I have. But actually it was fine. You do need to choose you're footing, but I found grip where I needed to.
10k Race Result
Event: TBAS Chilly 10k 2010
Date: 21st November 2010
Bib Number: 1140
Position: 171 of 261
| Split 1 | Lap 1 | Lap 2 | Lap 3 Total |
| 07:31.312 | 17:14.157 | 16:29.221 | 14:23.511 | 55:38.201 |
Runner vs Jogger
I hate being called a Jogger. Or someone referring to what I do as jogging.
I think part of the reason is that the word jogging, for me, has a stigma attached to it. I don't like the images or descriptions it conjures up. Which is a shame, because that's exactly what I'm doing out there. Well, for at least half the time anyway.
Thinking about it, I went looking for the acknowledged differences according to the running/jogging community. This is what I found:
if your goal/focus is to get there in minimum time; you are racing (or race training)
if your goal/focus is on what your are doing; you are running
if your focus is to lose weight or gain fitness or whatever else
(possibly indicated by wearing headphones?); you are jogging.
Speed doesn't matter; some people race at 4:00/mile, some at 12:00/mile.
No one of these three activities is any better or nobler than any othe
When I'm tired I jog, when I'm not I run. After all, it's all relative.
Joggers are interested in the fitness benifits of the activity.
Runners are interested in the sport of racing.
The difference between a jogger and a runner is a bib number.
A Jogger is everyone that I can pass.
A Runner is everone who passes me.
There are many differences between a jogger & a runner, although both are very positive activities & neither should be knocked. Here's a couple of differences I notice:
Jogging is a hobby. Running is a way of life.
Joggers get out on a nice day. Runners get out everyday.
There we're also some references as to whether you had all the running kit, or whether you listened to music whilst you ran, both of which I ignored purely because they we're stupid.
I'm my case, half the time I'm jogging to keep my fitness up, the other half I've got the stopwatch going to make sure I beat my PB in my next official race.
I've only participated in one race so far, which was a great experience. And when I replay it in my head, it is easy to spot the joggers from the runners.
I think part of the reason is that the word jogging, for me, has a stigma attached to it. I don't like the images or descriptions it conjures up. Which is a shame, because that's exactly what I'm doing out there. Well, for at least half the time anyway.
Thinking about it, I went looking for the acknowledged differences according to the running/jogging community. This is what I found:
if your goal/focus is to get there in minimum time; you are racing (or race training)
if your goal/focus is on what your are doing; you are running
if your focus is to lose weight or gain fitness or whatever else
(possibly indicated by wearing headphones?); you are jogging.
Speed doesn't matter; some people race at 4:00/mile, some at 12:00/mile.
No one of these three activities is any better or nobler than any othe
When I'm tired I jog, when I'm not I run. After all, it's all relative.
Joggers are interested in the fitness benifits of the activity.
Runners are interested in the sport of racing.
The difference between a jogger and a runner is a bib number.
A Jogger is everyone that I can pass.
A Runner is everone who passes me.
There are many differences between a jogger & a runner, although both are very positive activities & neither should be knocked. Here's a couple of differences I notice:
Jogging is a hobby. Running is a way of life.
Joggers get out on a nice day. Runners get out everyday.
There we're also some references as to whether you had all the running kit, or whether you listened to music whilst you ran, both of which I ignored purely because they we're stupid.
I'm my case, half the time I'm jogging to keep my fitness up, the other half I've got the stopwatch going to make sure I beat my PB in my next official race.
I've only participated in one race so far, which was a great experience. And when I replay it in my head, it is easy to spot the joggers from the runners.
10k Race looms
Dear Running Diary,
Update on latest runs:
Sun 14/11/2010 - 7.2 miles near home. Not timed, 3 laps of 2.4 lap circuit.
Tues 16/11/2010 - 5.5 miles. 52 mins 25 secs At work during lunchtime.
Thurs 18/11/2010 - 5.5 miles. 52 mins 37 secs At work during lunchtime.
Race 21/11/2010
Update on latest runs:
Sun 14/11/2010 - 7.2 miles near home. Not timed, 3 laps of 2.4 lap circuit.
Tues 16/11/2010 - 5.5 miles. 52 mins 25 secs At work during lunchtime.
Thurs 18/11/2010 - 5.5 miles. 52 mins 37 secs At work during lunchtime.
Race 21/11/2010
Running Update
Dear Running Diary
Update on latest runs:
Tues 18/10/2010 Lunchtime run. 5.5 miles, had a virus, so stopped a couple of times
Thurs 20/10/2010 Lunchtime run. 5.5 milesSat 22/10/2010 Lunchtime run. 5.5 miles
Mon 25/10/2010 Evening run. Timed myself, 7.2 miles in 1:08:24
Wed 27/10/2010 (Postponed, badminton match Tuesday)
Fri 28/10/2010
Sun 30/10/2010
Up distance to 6 miles.
Tues 02/11/2010
Thurs 04/11/2010
Sat 06/11/2010
Mon 08/11/2010
Wed 10/11/2010
Fri 12/11/2010
Sun 14/11/2010
Tues 16/11/2010
Thurs 18/11/2010
Race 21/11/2010
Update on latest runs:
Tues 18/10/2010 Lunchtime run. 5.5 miles, had a virus, so stopped a couple of times
Thurs 20/10/2010 Lunchtime run. 5.5 milesSat 22/10/2010 Lunchtime run. 5.5 miles
Mon 25/10/2010 Evening run. Timed myself, 7.2 miles in 1:08:24
Wed 27/10/2010 (Postponed, badminton match Tuesday)
Fri 28/10/2010
Sun 30/10/2010
Up distance to 6 miles.
Tues 02/11/2010
Thurs 04/11/2010
Sat 06/11/2010
Mon 08/11/2010
Wed 10/11/2010
Fri 12/11/2010
Sun 14/11/2010
Tues 16/11/2010
Thurs 18/11/2010
Race 21/11/2010
Running Update
Dear Running Diary,
Mon 27/09/2010 Badminton Match
Thurs 30/09/2010 5 Miles, stopped once.
Sat 02/10/2010 5 Miles, hard going but didnt stop.
Mon 05/10/2010 5 Miles
Wed 07/10/2010 5 Miles
Fri 09/10/2010 5 Miles, tough but completed 3 x 5 milers in a week
Mon 11/10/2010 Busy at work, so did 2 miles fast.
Wed 13/10/2010 5.5 Miles, best experience yet
Fri 15/10/2010
Sun 17/10/2010
Up distance to 5.5 miles
...
Update on latest runs:
Thurs 30/09/2010 5 Miles, stopped once.
Sat 02/10/2010 5 Miles, hard going but didnt stop.
Mon 05/10/2010 5 Miles
Wed 07/10/2010 5 Miles
Fri 09/10/2010 5 Miles, tough but completed 3 x 5 milers in a week
Mon 11/10/2010 Busy at work, so did 2 miles fast.
Wed 13/10/2010 5.5 Miles, best experience yet
Fri 15/10/2010
Sun 17/10/2010
Up distance to 5.5 miles
...
Run Update
Dear Running Diary,
Update on latest runs:
Mon 20/09/2010. Done. 4.5 Miles.
Thurs 23/09/2010 Done. 5 Miles.
Sun 26/09/2010 Done. 5 Miles.
Mon 27/09/2010 Badminton Match
Thurs 30/09/2010 5 Miles, stopped once.
Sat 02/10/2010 5 Miles, hard going but didnt stop.
Tues 05/10/2010
Thurs 07/10/2010
Sat 09/10/2010
Mon 11/10/2010
Wed 13/10/2010
Fri 15/10/2010
Sun 17/10/2010
Up distance to 5.5 miles.
...
Sun 26/09/2010 Done. 5 Miles.
Thurs 30/09/2010 5 Miles, stopped once.
Sat 02/10/2010 5 Miles, hard going but didnt stop.
Tues 05/10/2010
Thurs 07/10/2010
Sat 09/10/2010
Mon 11/10/2010
Wed 13/10/2010
Fri 15/10/2010
Sun 17/10/2010
Up distance to 5.5 miles.
...
Run Review
Dear Running Diary,
Run:
Distance: 5 miles/8K
Time: Unknown
Route: Road
Time: Unknown
Route: Road
Result: Was hard but OK.
Mon 20/09/2010. Done. 4.5 Miles.
Thurs 23/09/2010 Done. 5 Miles.
Sun 26/09/2010 Done. 5 Miles.
Mon 27/09/2010 Badminton Match
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
Sun 26/09/2010 Done. 5 Miles.
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
...
Run Review
Dear Running Diary,
Run:
Distance: 5 miles/8K
Time: Unknown
Route: Road
Time: Unknown
Route: Road
Result: Good energy levels, becuase I had two days rest following the Sun/Mon runs. Bit of stiffness at the end of the first mile. I think I need to do more investigation on warming up, it's still not right. I know that raising my heart rate is a minimum requirement. It's just finding the right exercises that won't be stressing the muscles you're trying to warm-up!
I went a different route tonight, it's a bit over the 4.5 I was going to stay at for a while, but it was nice to change it a bit.
Mon 20/09/2010. Done. 4.5 Miles.
Thurs 23/09/2010 Done. 5 Miles.
Sat 25/09/2010
Mon 27/09/2010
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
Sat 25/09/2010
Mon 27/09/2010
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
...
Run Review
Dear Running Diary,
Run:
Distance: 4.5 miles/7.2K
Time: Unknown
Route: Road
Time: Unknown
Route: Road
Result: Hard because I went out on Sunday, but felt good about stepping up to 4.5 Miles.
Mon 21/09/2010. Done. 4.5 Miles.
Thurs 23/09/2010
Sat 25/09/2010
Mon 27/09/2010
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
Sat 25/09/2010
Mon 27/09/2010
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
...
Run Review
Dear Running Diary,
Managed to get up on Sunday morning at 8am. Didn't change the warm-up routine this time and all went much better. It was hard, I think party because of a boozy previous night and I don't usually do morning exercise.
Run:
Distance: 4 miles/6.4K
Time: Unknown
Route: Road
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010 Done. 4 Miles.
Thurs 16/09/2010 Done. 2.5 Miles. Disaster, bad warm-up.
Sun 19/09/2010 Done. 4 Miles.
Up distance to 4.5 miles.
Managed to get up on Sunday morning at 8am. Didn't change the warm-up routine this time and all went much better. It was hard, I think party because of a boozy previous night and I don't usually do morning exercise.
Run:
Distance: 4 miles/6.4K
Time: Unknown
Route: Road
Result: Good steady pace, happy.
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010 Done. 4 Miles.
Thurs 16/09/2010 Done. 2.5 Miles. Disaster, bad warm-up.
Sun 19/09/2010 Done. 4 Miles.
Up distance to 4.5 miles.
Tues 21/09/2010
Thurs 23/09/2010
Sat 25/09/2010
...
Thurs 23/09/2010
Sat 25/09/2010
...
Run Review
Dear Running Diary,
Well what a disaster. I clearly didn't learn my lesson last Sunday, so went and did it again. I changed the warm-up routine which resulted in lots of tightness through both legs. It was mostly niggles, until 2.5 miles into the planned 4 mile run, when the left side of my right calf went very tight. Time to stop.
I tried starting off again after a short walk, but same thing. I walked the 1.5 miles home.
So forget trying to change it. My own muscles seem to prefer me raising my heart rate during a (non-running) warm-up then some stretching.
Roll on the next Run.
Run:
Well what a disaster. I clearly didn't learn my lesson last Sunday, so went and did it again. I changed the warm-up routine which resulted in lots of tightness through both legs. It was mostly niggles, until 2.5 miles into the planned 4 mile run, when the left side of my right calf went very tight. Time to stop.
I tried starting off again after a short walk, but same thing. I walked the 1.5 miles home.
So forget trying to change it. My own muscles seem to prefer me raising my heart rate during a (non-running) warm-up then some stretching.
Roll on the next Run.
Run:
Distance: 4 miles/6.4K
Time: Unknown
Route: Road
Time: Unknown
Route: Road
Result: Achieved 2.5 miles, then had to stop. Not warming up as I am used to meant my legs were very tight and eventually I stopped. Awful.
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010 Done. 4 Miles.
Thurs 16/09/2010 Done. 2.5 Miles. Disaster, bad warm-up.
Sat 18/09/2010
Up distance to 4.5 miles.
...
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010 Done. 4 Miles.
Thurs 16/09/2010 Done. 2.5 Miles. Disaster, bad warm-up.
Sat 18/09/2010
Up distance to 4.5 miles.
...
Run Review
Dear Running Diary,
Run:
Run:
Distance: 4 miles/6.4K
Time: Unknown
Route: Road
Time: Unknown
Route: Road
Result: I purposefully didn't take my watch tonight. I wanted to make sure my mind was focused on maintaining a steady pace throughout the run without being distracted over what the time was. As it turned out, it was a steady start and I didn't feel like putting my foot down anyway. It was exactly what I was looking for in terms of control over breathing and pace. Although the second and forth mile were hard, I still felt more in control than any time previously. Which I felt good about seen as I've only got two 4 miler's left before I need to increase the distance.
Second mile was hard because my calves could have done with another day recovery from Sunday, but by the third mile, I was feeling fine. Blister is healing nicely, I used a compeed patch but made sure it didn't stick to the scab, so I could take it off when I got back. Worked great.
Wed 08/09/2010 Done. 4 Miles.
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010 Done. 4 Miles.
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010 Done. 4 Miles.
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
....
Run Review
Dear Running Diary,
Bit of a weird running day. I have to say up front that I had a hangover to begin with. Feeling OK'ish about lunchtime, I thought I'd sweat it out during a run. However, a mile down the road, a blister that I'd got on Friday from wearing the wrong socks, started hurting again. The plaster I put on had easily come off. I didn't want to make it worse, so walked the other mile back home.
Disaster.
I did some reading up on the runners world website about blisters and it seemed to be that I was looking for Compeed blister patches. One short trip to Boots and I had a pack.
By the evening, the guilt that I had not achieved my training target (and not burnt off the boozy night before) was too much. I went out again.
Run:
Distance: 4 miles/6.4K
Time: 43:06
Route: Road
Distance: 4 miles/6.4K
Time: 43:06
Route: Road
Result: Calves we're a bit sore at points, partly due to the disaster at lunchtime, when I didn't even warm up properly. The Compeed patch did it's job very well, I didn't notice a thing. I stopped for a walk 3 times due to the calves, but was happy with the effort I put it at other points.
Looking forward to a solid 4 miles with no stopping next time.
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010 Done. 4 Miles (43 mins, with 3 walk stops)
Tues 14/09/2010
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
....
Run Review
Dear Running Diary,
Run:
Distance: 4 miles/6.4K
Time: Approx 42-45 minutes
Route: Road
Distance: 4 miles/6.4K
Time: Approx 42-45 minutes
Route: Road
Result: Second time I've done 2 laps of the 2 mile circuit. Start pace all the way through the first mile was good, I definitely feel my base speed increasing. 3-4 times when breathing was heavy I went though a 1 minute recovery period then upped the pace again. 4th mile was hard, but I felt I could have done an extra half mile if needed.
It would be good to make the jump in distance sooner that scheduled, but I'd like to see the base pace be more consistent first.
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010
Tues 14/09/2010
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
Fri 10/09/2010 Done. 4 Miles (approx 42-45 mins)
Sun 12/09/2010
Tues 14/09/2010
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
....
10K Training plan
Dear Running Diary,
It's about time I looked at what the schedule is like for a beginner who wants to run a 10K by the end of november. My first draft currently looks like this:
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010
Sun 12/09/2010
Tues 14/09/2010
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
Tues 21/09/2010
Thurs 23/09/2010
Sat 25/09/2010
Mon 27/09/2010
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
Tues 05/10/2010
Thurs 07/10/2010
Sat 09/10/2010
Mon 11/10/2010
Wed 13/10/2010
Fri 15/10/2010
Sun 17/10/2010
Up distance to 5.5 miles.
Tues 19/10/2010
Thurs 21/10/2010
Sat 23/10/2010
Mon 25/10/2010
Wed 27/10/2010
Fri 29/10/2010
Sun 31/10/2010
Up distance to 6 miles.
Tues 02/11/2010
Thurs 04/11/2010
Sat 06/11/2010
Mon 08/11/2010
Wed 10/11/2010
Fri 12/11/2010
Sun 14/11/2010
Tues 16/11/2010
Thurs 18/11/2010
Race 21/11/2010
Pretty daunting when it's broken down like that, but it's best to have a plan.
It's about time I looked at what the schedule is like for a beginner who wants to run a 10K by the end of november. My first draft currently looks like this:
Wed 08/09/2010 Done. 4 Miles.
Fri 10/09/2010
Sun 12/09/2010
Tues 14/09/2010
Thurs 16/09/2010
Sat 18/09/2010
Up distance to 4.5 miles.
Tues 21/09/2010
Thurs 23/09/2010
Sat 25/09/2010
Mon 27/09/2010
Wed 29/09/2010
Fri 01/10/2010
Sun 03/10/2010
Up distance to 5 miles.
Tues 05/10/2010
Thurs 07/10/2010
Sat 09/10/2010
Mon 11/10/2010
Wed 13/10/2010
Fri 15/10/2010
Sun 17/10/2010
Up distance to 5.5 miles.
Tues 19/10/2010
Thurs 21/10/2010
Sat 23/10/2010
Mon 25/10/2010
Wed 27/10/2010
Fri 29/10/2010
Sun 31/10/2010
Up distance to 6 miles.
Tues 02/11/2010
Thurs 04/11/2010
Sat 06/11/2010
Mon 08/11/2010
Wed 10/11/2010
Fri 12/11/2010
Sun 14/11/2010
Tues 16/11/2010
Thurs 18/11/2010
Race 21/11/2010
Pretty daunting when it's broken down like that, but it's best to have a plan.
Run Review
Dear Running Diary,
Run:
Distance: 4 miles/6.4K
Time: Unknown
Route: Road
Result: Managed 2 laps of the 2 mile circuit. Hard, but glad I could make the distance. It's definately the hardest I've pushed myself since the parkrun last saturday. Apart from some short recovery periods, it was a good pace.
My general base speed is coming on well. It seems that the more my leg muscles can do, the more they want to maintain a good steady pace and it's now up to my chest to keep up. There are definately periods where my pace has increased naturally because thats what my legs want to run at.
I'll stick at the 4 mile mark for the next couple of weeks.
Run:
Distance: 4 miles/6.4K
Time: Unknown
Route: Road
Result: Managed 2 laps of the 2 mile circuit. Hard, but glad I could make the distance. It's definately the hardest I've pushed myself since the parkrun last saturday. Apart from some short recovery periods, it was a good pace.
My general base speed is coming on well. It seems that the more my leg muscles can do, the more they want to maintain a good steady pace and it's now up to my chest to keep up. There are definately periods where my pace has increased naturally because thats what my legs want to run at.
I'll stick at the 4 mile mark for the next couple of weeks.
Goal 1 Proof
The organisers of the 5K parkrun kindly take photos on the day. Proof I was there!
 |
| Getting a run down from the marshal before setting off |
 |
| End of the first lap, the pain is clear to see! |
 |
| At the end. A thumbs up for all the encouragement I was getting! |
Run Review
Dear running diary,
The 10K I'm doing is 3.5 laps of a race track. With that in mind, I thought it best to find myself a nice 2 mile route that I could do 3 laps around. This will get me used to reading my own pace and allow me to easily monitor my progress. Also, 2 miles a lap (3x2=6 miles or 10K'ish) means that I can concentrate on the start, middle and end of the race quite easily.
Run:
Distance: 5K/3.5M
Time: Unknown
Route: Road
Result: Having mapped my 2 mile lap circuit using gmaps, I set off with the intension of doing at least 1.5 laps (3 miles) of the curcuit. First mile went well and my pace was alot better than the park run on saturday. By the time the lap was up I was feeling it a bit. Then during the first half of the 3rd mile, quite a bit of energy came from somewhere, some of the pain went away and I felt good. Stopped at 3.5 mile mark and trotted back. It was lashing it down with rain and windy, so I had to run so I didn't freeze!
I didn't time the run, I don't have a digital watch with a stopwatch yet. I bought one from amazon for the bargain price of £5.68 with free 3-5 day postage. Let the timing begin! Although, I need to concentrate on the distance really.
The 10K I'm doing is 3.5 laps of a race track. With that in mind, I thought it best to find myself a nice 2 mile route that I could do 3 laps around. This will get me used to reading my own pace and allow me to easily monitor my progress. Also, 2 miles a lap (3x2=6 miles or 10K'ish) means that I can concentrate on the start, middle and end of the race quite easily.
Run:
Distance: 5K/3.5M
Time: Unknown
Route: Road
Result: Having mapped my 2 mile lap circuit using gmaps, I set off with the intension of doing at least 1.5 laps (3 miles) of the curcuit. First mile went well and my pace was alot better than the park run on saturday. By the time the lap was up I was feeling it a bit. Then during the first half of the 3rd mile, quite a bit of energy came from somewhere, some of the pain went away and I felt good. Stopped at 3.5 mile mark and trotted back. It was lashing it down with rain and windy, so I had to run so I didn't freeze!
I didn't time the run, I don't have a digital watch with a stopwatch yet. I bought one from amazon for the bargain price of £5.68 with free 3-5 day postage. Let the timing begin! Although, I need to concentrate on the distance really.
Goal Focus
Dear running diary,
Since achieving my first goal and signing up for a 10k, I've been thinking about my original goal list, and changed it as follows:
Original Goals:
1. 5K park run by 25th September (being able to run all the way)
2. Lunchtime run with the guys at work (4-5 miles at what looks like a medium pace)
3. 10K?
New Goals:
1. 5K park run by 25th September (being able to run all the way)... DONE!
2. 5M Lunchtime run with the guys at work
3. 10K at the end of november
Spoken to one of the lads at work, he does the 5 miler here in 37 minutes. Wow. He recommends that I start with them, take a short cut and end with them, should be about 3 miles, till I get better. One thing he did say was that he didn't get as quick as he is without having someone to push him. He said he recognises my current 10k goal and thinks I should definately come along. He's right as well, I might make the distance on my own, but if I want a respectable beginners time to go with it, I need to endure some pain along the way.
With work collegues like these who needs.... a trainer!
Since achieving my first goal and signing up for a 10k, I've been thinking about my original goal list, and changed it as follows:
Original Goals:
1. 5K park run by 25th September (being able to run all the way)
2. Lunchtime run with the guys at work (4-5 miles at what looks like a medium pace)
3. 10K?
New Goals:
1. 5K park run by 25th September (being able to run all the way)... DONE!
2. 5M Lunchtime run with the guys at work
3. 10K at the end of november
Spoken to one of the lads at work, he does the 5 miler here in 37 minutes. Wow. He recommends that I start with them, take a short cut and end with them, should be about 3 miles, till I get better. One thing he did say was that he didn't get as quick as he is without having someone to push him. He said he recognises my current 10k goal and thinks I should definately come along. He's right as well, I might make the distance on my own, but if I want a respectable beginners time to go with it, I need to endure some pain along the way.
With work collegues like these who needs.... a trainer!
Goal 1 Achieved!
Dear Running Diary,
I am chuffed to say, I've achieved my first goal. I ran the 5k park run this morning.
They were very welcoming when I turned up. The was some nice encouragement from the stewards on the way round and lots of claps at the end. Although I had read blogs, I didn't appreciate how helpful those claps and words of encouragement were.
Run:
Distance: 5K
Time: 31:09
Route: Gravel pathway
Result: Went well. I was warned by a friend I that everyone goes off fast, and not to pay attention to that. I did exactly that and got past by a lot of people on the run up to the lap loop. But it was my typical pace at the moment, and I didn't let anyone influence me for the whole first lap. Although I was being past by people. I wanted to keep something in the tank for the second lap. Start of the second lap went OK but I started to wonder if I would have any energy left for the faster finish I was planning. By the time I reached the finishing straight of the run, I had it set in my mind that regardless of how much energy I thought I had, I was going for a quick finish. There were a couple of people in front of me that I knew I could pass. I started sprinting and did quite well for a while, came to a slight incline and had to take my foot off the gas just till the top. Breathing very heavily by this point rolled up to the finish. Massive thank you to the people who clapped, felt so good after the pain of putting my foot down!
Distance: 5K
Time: 31:09
Route: Gravel pathway
Result: Went well. I was warned by a friend I that everyone goes off fast, and not to pay attention to that. I did exactly that and got past by a lot of people on the run up to the lap loop. But it was my typical pace at the moment, and I didn't let anyone influence me for the whole first lap. Although I was being past by people. I wanted to keep something in the tank for the second lap. Start of the second lap went OK but I started to wonder if I would have any energy left for the faster finish I was planning. By the time I reached the finishing straight of the run, I had it set in my mind that regardless of how much energy I thought I had, I was going for a quick finish. There were a couple of people in front of me that I knew I could pass. I started sprinting and did quite well for a while, came to a slight incline and had to take my foot off the gas just till the top. Breathing very heavily by this point rolled up to the finish. Massive thank you to the people who clapped, felt so good after the pain of putting my foot down!
It's continually fascinates me how a run eb's and flow's during it's course, even at my beginner level. Different pace's, thoughts going through you're head as you go along. I had a great time and once I'd recovered some what and done some stretching, clapped home the last few people.
Felt quite tired through the mid-afternoon, I may need to investigate energy drinks or gels. I've never had to look at these things, but if I'm to continue 9am Saturday park runs, I cannot let tiredness make me grouchy, it's not fair on my family.
The park run website http://parkrun.com/home.aspx, very much advocates getting to the run via any other route than a car for the environment. So I cycled 4 miles there and 4 miles back. It was a perfect warm-up but the second half of getting home was a bit on the fierce side! Still, it can only help prepare me for the 10K to come!
10K Nerves!
Dear running diary,
I've been mulling committing myself to a 10K race for a while now. I haven't even hit my first goal of a 5K park run yet!
However, I've decided the 5K goal is going to happen tomorrow morning at 9am. I gave myself till 25th Sept to do it, but on the basis that my 4.5K went well on Wed, I'm going to go for it.
I also figured that it's a good thing to commit myself motivationally, so when I achieve my first goal, 2 and 3 will shortly follow if I am to do the 10K. So... time to do a little bit of planning for the distance increases up to that time.
I signed up to the 10K over t'internet, and I'll be honest here, I was almost shaking. I've not known nerves like it in a long time. I don't think it was just the distance that was making me nervous. I think part of it was that I haven't been involved in any sort of sports competition since school days. I know I'll be nervous on the day, but I'm old enough and ugly enough to know a couple of ways to calm myself:
1. Enjoy it - You'll never be running with all these same people ever again
2. Eminem - Loose Yourself
Maaaan 10K. That distance seems like a world away at the moment. However, that's not the current goal... tomorrow 9am, we'll see if I've taken my shot at the 5K park run.
I've been mulling committing myself to a 10K race for a while now. I haven't even hit my first goal of a 5K park run yet!
However, I've decided the 5K goal is going to happen tomorrow morning at 9am. I gave myself till 25th Sept to do it, but on the basis that my 4.5K went well on Wed, I'm going to go for it.
I also figured that it's a good thing to commit myself motivationally, so when I achieve my first goal, 2 and 3 will shortly follow if I am to do the 10K. So... time to do a little bit of planning for the distance increases up to that time.
I signed up to the 10K over t'internet, and I'll be honest here, I was almost shaking. I've not known nerves like it in a long time. I don't think it was just the distance that was making me nervous. I think part of it was that I haven't been involved in any sort of sports competition since school days. I know I'll be nervous on the day, but I'm old enough and ugly enough to know a couple of ways to calm myself:
1. Enjoy it - You'll never be running with all these same people ever again
People would always say to me "just enjoy it" during nervous situations, but mostly the nerves would be so jangly it would go in one ear and out the other. However, not long before a best man speech I was to deliver, an "enjoy it" did make me realise one thing (although slightly more poignant to a wedding) that this was a one time deal. I would never get to read a best man's speech to these people (for this groom) ever again. That might seem a bit on the morbid side to some people, but to me it made the nerves go and I was able to ask myself whether I was going to make the best of that situation I could. The answer is always yes...
2. Eminem - Loose Yourself
There aren't that many recent tracks I can think of that had lyrics which were an instance motivator for me... Eminem hit the nail on the head with... "You only get one shot, do not miss your chance to blow. This opportunity comes once in a lifetime". I don't tend to replay those exact lyrics in my head when I do need a pick up. It's more something like "You've only got one shot... Have you got the balls for it?". Again, you can guess the answer every time.
Maaaan 10K. That distance seems like a world away at the moment. However, that's not the current goal... tomorrow 9am, we'll see if I've taken my shot at the 5K park run.
Run Review
Dear running diary,
It was such a lovely evening tonight, hardly any wind, not a cloud in the sky. Got my wife to agree that I would put the kids to bed tomorrow night if she did tonight so I could get a run in before the sun when down.
Run:
Distance: 2.8 miles/4.5K
Time: Unknown
Route: Road, with a steep hill at the first mile marker
Result: Went well. Started with a gentle but decent pace. Couldnt make it right to the top of the hill. Tight right calf after 2 mile marker, walked for 1 minute, ran the rest.
I was looking through some running articles on http://www.runnersworld.co.uk the other day and came across one about motivation. The gist of the article was that keeping the same route can become de-motivational. When I thought about it, that's exactly what has been happening over the last few weeks. Lost sight of my goals and fallen into some monotony.
So tonight I changed the route (with help from http://www.gmap-pedometer.com) to areas I hadn't been before and it's done the trick, felt much more alive round the whole route and afterwards. Cracking.
If I can just knock the walking on the head before 25th Sept, I'll be happy with that experience going in to my first 5K park run.
It was such a lovely evening tonight, hardly any wind, not a cloud in the sky. Got my wife to agree that I would put the kids to bed tomorrow night if she did tonight so I could get a run in before the sun when down.
Run:
Distance: 2.8 miles/4.5K
Time: Unknown
Route: Road, with a steep hill at the first mile marker
Result: Went well. Started with a gentle but decent pace. Couldnt make it right to the top of the hill. Tight right calf after 2 mile marker, walked for 1 minute, ran the rest.
I was looking through some running articles on http://www.runnersworld.co.uk the other day and came across one about motivation. The gist of the article was that keeping the same route can become de-motivational. When I thought about it, that's exactly what has been happening over the last few weeks. Lost sight of my goals and fallen into some monotony.
So tonight I changed the route (with help from http://www.gmap-pedometer.com) to areas I hadn't been before and it's done the trick, felt much more alive round the whole route and afterwards. Cracking.
If I can just knock the walking on the head before 25th Sept, I'll be happy with that experience going in to my first 5K park run.
How it all started
Dear running diary,
I started this blog on the same evening I read this:
So here we are... Number 1. Which I thought was a good idea.
About me:
What started me running:
I started this blog on the same evening I read this:
So here we are... Number 1. Which I thought was a good idea.
About me:
Age: 36
Job: Developer (yes, I sit on my ass all day)
Likes: Playing badminton, watching football, TV and.... as of recently... Running.
Kids: 2
What started me running:
I was sitting in the pub at the 'end of season' badminton club food and beer night. It just so happened that I was sitting between two runners, the conversation eventually ended up at running and running events. I've run before at the gym (irregularly), but nothing regular or dedicated enough to enter events.
Before I know it (after 3 beers), I've agreed that I would sign up to a parkrun (http://www.parkrun.org.uk) to do a 5K run. Which I did when I got home that night, feeling all confident. That was 3 months ago.
In the back of my mind was the plan to do 2-3 practice runs then turn up and do it.
There was only 1 problem. I couldn't run 1K, let alone 5K.
My first effort was met by a lot of pain to my shins. Following a conversation with a regular runner at work, I got myself into a shop which had a Gait machine and came away with some new Brooks running trainers. The new trainers didn't fix the shins by themselves, but they went along way to helping.
Subsequently I have learnt a huge about about stretching, warm-up and about my own body.
Goals:
1. 5K park run by 25th September (being able to run all the way)
2. Lunchtime run with the guys at work (4-5 miles at what looks like a medium pace)
3. 10K?
Next post: Current physical status and running ability.
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