Week 5 Summary Report - Nutrition - Exercise - Weight

 

Week 5 of my Couch to 10k in 10 weeks blog and I am starting the week ready to up my game.  I was looking to push boundaries and get my weight to below 100kg for the first time in years. I am highly motivated and looking forward to it.

From a Nutritional point of view, though, I did not get off to a good start.  I had a night out planned on the Saturday with the fellas playing poker, which involved munching party snacks all night, although I was driving so no drinking was involved.

Sunday, I had friends over to watch the formula 1 (Crisps and dips) and we went out for a Pizza afterwards so the weekend can only be described as a Nutritional Assassination!

For the rest of the week, I am looking to increase my efforts so want to ensure that my calorie counts are healthy.  I am only looking to loose 600 grams of weight to get to the 100 kilos so looking to lose weight through exercise, not dieting.

 

 

Saturday - Saturday is a bad day - I have probably gross underestimated the calories in the nibbles but either way we look at it, my food intake for this day was appalling all round.

 

Sunday - Sunday is also a bad day - No breakfast, crisps and dips for lunch with a Pizza at dinner time (albeit a low calorie option), not a good day at all. Calorie count is surprising low, but the foods are fatty and not balanced!

 

Monday - Another bad day really. Did not eat much and the calorie count is far too low, particularly as I had a good swim on this day, so I am not promoting this as a good achievement at all.

 

Tuesday - Excellent day - had this is a run day and I have eaten well and managed to keep the calorie count low - very happy with this.

 

Wednesday - This is a good day too. I had enough to eat and this was not a run day so the lower calorie count is acceptable to me.

  

Thursday - Another excellent day. This was a run day. Food intake was balanced and had energy and the calorie count was just in the target range!

Friday - A good day here too, a good balance of foods and a wee treat in the evening. I had another good swim on this day so it was all good!

 

Exercise

I have had an excellent week of exercise, starting with a Park Run on the Saturday, that saw me complete the course in with a personal best, a swim on the Monday of 800m over an hour, 2 training runs in Alexandra park of 6km each that were completed in record times and as a continuous effort, finishing with another 750m swim on the Friday.

The calorie burn for the week is simply fantastic so I am hoping for some great results on the weight loss.
 

My new graph shows that I am starting my runs well, getting each km in on target times, but then half way through, I am faltering. This is most probably because I am training over a hill, which I am currently completing 3 times so next week I will look to do a track run to properly gauge my current performance.

It has been a week of getting stronger for sure and I am loving it. The 10k grows ever closer and I am sooooo looking forward to it!

Downside on the exercise is that I am still struggling with my swims in that I am unable to do multiple lengths without needing to stop. I get very out of breath. I think this is mostly to do with technique so I need to work on this. I think next week I will go for a swim, not for exercise but to work on my technique. Will also study some you tube clips for tips.

Weight

In terms of weight loss, I was really hoping to have smashed the 100kg ceiling but when I did the weigh-in, I came in at a gut wrenching 100g weight gain!  I was absolutely gutted as I had worked so hard through the week, and despite getting the week off to a bad start, did properly monitor my calories for the rest of the week.

With the calorie burn that I am achieving, I am really perplexed by this result so have done a little bit of digging to see if I could find an explanation. Using the power of Google, I found many articles on this very subject but Runners World has an excellent one - click here.

From this article and other on the Internet, I can take the following explanations that are specific to me...

1. Distance runners are building muscle mass, which is heavier than fat.

2. Regular runners will witness metabolism changes as the body stores carbs to use a fuel.

3. Runners should ensure that they are consuming plenty of protein to repair muscle damage during runs.

4. Runners can expect higher rates of fluid retention.

5. Weight Loss is not a good measure of achievement for runners.

So, I do think that as I push harder for distance and speed, that I am building muscle mass. For sure, I am noticing a bit more definition in my legs and arms as a result of the running and swimming, and I have been getting comments from people that I appear to be losing weight. I am also needing to buy a smaller belt for my jeans and I am noticing that my fat is decreasing and my waist line shrinking. 
 

I will continue to monitor weight, but generally, from the posts that I have seen, runners can expect to put weight on as they get stronger, so maybe I will need to reconsider my 10kg weight loss target.  I will look to decrease my calorie intake a little, but not by much. I am actually enjoying my food habits at the moment so will look to continue this after the 10k event has completed.

Final thoughts for the week are that I can look back on it and have a lot to be proud of. Over the next 2 weeks, I will look to increase my training up to 9k then focus on speed before my rest week before the event.



Favourite pic is the home straight on the Park Run. Can't wait to do it on the 10k!

 

 

Week 5 Activity Log - Increasing the Distance

 

 

Half way through my training and I really am seeing the 10k as being there for the taking. I am feeling confident, fitter and stronger so the training so far is really paying off.

 

Saturday of this week starts me off with a Glasgow Parkrun in Pollock Park. Usually, I would like to get there early and take time to warm up, but today we have slept in, so get there with about 5 minutes to spare. 

 

Fumbling about setting up my earphones, doing some stretches, starting the map my run and getting the music started results in me getting caught out on the start line without the GPS going so no split times today.

 

On the run, I was looking to try and complete as much of it as possible without slowing to a walk and indeed and not get held up at the start. So the startline was good, managed to get going ok and managed to find some space that would mean I would not get delayed. Round the course in stead time and make it to my first nemesis - the hill at the top of the glade. I make to the hill and just get my head down and drive into the hill.  It is actually not that big if you just focus on your timing. 

 

 

I made it to the top and managed to keep it going all the way back around.  Second time on it though, would prove to be a step too far. I needed a small walk near the top of the glade and again half way up the hill but once on top, it was plain sailing all the way to a personal best - 31:52.

 

 

Sunday was a rest day for me and on Monday, I managed a 800m swim over an hour at the 25m pool at the Gorbals.  Once again, lasting longer and going greater distances and I do not get tired of the jacuzzi there afterwards.

 

Tuesday run day, finds me back at Alexandra park and 6km to the good. I manage to get all the way around the 3 laps with my music having decided to cut off on me after the first kilometre.

 

This was really disappointing as I had just put in a couple of new tracks to make it ready for the longer distances so today it was a silent one.  I was just relieved that the Map My Run kept going so that I could get my split times!  Run completed in 38:33 - almost a minute quicker that my last run out so the times keep tumbling!

 

Wednesday was a rest day and Thursday sees me back at the Park and feeling like I want to attack my times.  Soundtrack ready and Map My Run with a good GPS signal, I finish my warm up and get cracking. Soundtrack starts as always with the Eye of the Tiger, but I know that as I approach the first kilometre and "After Midnight" kicks in, that I am well ahead and still feeling up for some more.

 

Split pace time 5:40 - perfect, just where I want to be but the second kilometre up mostly uphill so time to dig deep and get over it. Just at the foot of the hill the track changes again - Hey Ya! and I'm ready to get stuck in. I know I am well ahead on my time because this has normally started just as I get past the 1k. Up and over the hill and I am almost at the 2km mark when "All around the world starts".

 

Great timing on this one as it takes me most way through km 3 before them Folsom Prison Blues, get me rolling round the bend and just past the marker.  Still on the original soundtrack, and Don't look back in anger gets me well over the second trip of the hill and I am just at the 4k mark for One by U2. Another chilled out track that really helps me cruise along at I get to the turn before the straight for the 5k. 

 

In need of some motivation now as I pushed at the start and I am feeling it now.  Go Your Own Way starts and I am totally lifted my it - love this track and it gives me just the boost that I need to get past the 5k mark and onto the hill.  A final blast up the hill and I am not feeling like I am going to make it this time but by next new choice, Elvis Vs JXL, what a track and what perfect timing as its enough to get me over the hill for the last time and helps me to pick it up all the way to the 6k marker. I wanted to do some more, but 6k was the target so its time for a good warm down and stretch out.

 

 

What a run and in record time too. The new soundtrack is working well for me. Didn't get my Rocky finish that I have come to love so well, but I'll save that for next week's 7k. 36:57 total time - its getting there slowly!

 

 

Final activity was a 750m swim at TollCross.  Had to stop as I was getting cramps but the 50m pool had me pushing harder on each length so I still see this as a good result.

 

Overall, a great week of activity. I have learnt lessons about getting to the start line early and making sure you have a motivational soundtrack. Some might call mine cheesy, others might find it positively revolting, but it works for me and I am really enjoying myself!!!

 

Roll on next week!

Week 4 Summary Report - Nutrition - Excercise - Weight

Week 4 of my Couch to 10k in 10 weeks ambition had gotten off to a slow start. My week 3 weigh-in was ok but not great, my knee has been giving me gip so the start of week Park Run did not happen. 

 

On Sunday, I went to the isle of Cumbrae to for a picnic and some cycling round the island so having baked Sausage Rolls for this, I would not be getting off to a good start, so I will be happy to have lost a little weight and got back into my runs again.

 

Nutrition is a bit of a tricky one with the party foods but my breakdown for the week was...

 

Saturday: Good day, no exercise to calories around the 1500 mark is fine.

 

Sunday: Was out on a bike ride and picnicking. Considering this, I think the calorie count is excellent for the day.  Note that I am still enjoying my favourite treats, but taking them in smaller quantities.

 

Monday: Was a bit low on the calories but without exercise, and the indulgences of the day before, this is ok.

 

Tuesday: This is a run day, so not really a good performance on calories, a bit on the low side - should really stock up before a run.

 

Wednesday: Making up for the day before, 1700 calories (all healthy foods).

 

 

Thursday: This was a run day so 1800 calories is just about right. Note that I am still eating my normal foods such as butter on my corn on the cob!

 

Friday: 1500 calories was a bit on the light side as I had a swim on this day but I am trying to spread the eating throughout the day as opposed to eating at bulk times.

 

Average Daily Calorie intake for the week was 1618, which is a bit on low side but still well above the 1400 minimum.

 

 

Exercise for week was detailed in my last blog but the summary was...

 

A couple of major achievements to summarise such as on Tuesday, I ran the full 5k for the first time without slowing to a walk. I have also upped my distance to 6k, which is again non stop and pushed my swim up to 600m. 

In terms of fitness, I really am starting to see the benefits of all my training and feel very pleased with myself about it.

 

In terms of calories balance, this means that my daily average calorie balance worked out at 1236 for the week. This is a bit lower than the 1400 minimum that I wanted to set but at the same time, I am starting to get lighter so probably need to recalculate my minimum (do that for next week!) and I am never feeling like I am starving myself. In actual fact, I am feeling very good generally so I am not too concerned.

 

 

I have been taking the Map My Run data and putting it to some good use. This graph shows each run that I have completed in Alexandra Park, the total time taken for each run and the time for each kilometre. The grid lines are worked out as my target time for a 1hr 10k - 6 minutes per km.  From this you can really see the progress that I have made.

 

I am hoping to make it up to 9k during training as I want to achieve the 10k on the day of the Great Scottish Run but I will also do the 10k again in the park to compare.

 

One final graph for this week that is to show weight loss.

 

 

The weigh in was a nice and on target 100.6 kilos (that's 15 Stone 12 for the imperialists) giving me a 4 week weight loss of 4.4kg (9 1/2 lb).

 

So my final thoughts for the week are that I have never lost so much weight in such a short amount of time. I am not really dieting (just trying to be sensible) and my fitness and stamina levels are soaring.  I am well on track to accomplish this challenge and thoroughly enjoying myself in process.  Most importantly, it is not costing me very much at all. The running is free and I am not on any expensive diets. £3 a go for the swimming is not a lot either and I have enquired about joining Glasgow Club to give me a discount.  Its all good!

 

My favourite pic of the week. Inspired by Mo for the 10k but probably going to complete it in well over twice the time. I am not worthy of this pose, but it's a gesture of aspiration!

 

 

Week 4 - Activity Log - Faster, Stonger, Longer

It is now week 4 of my training for The Great Scottish Run to raise money for the Ceridian Payback Foundation.  My Couch to 10k in 10 weeks ambition is now fully established and for the first 3 weeks of evidence, can consider myself on track to succeed.

 

With my knee still a bit tender, I decided to rest it a little more so did no activity on the Saturday (Day 1 of week 4). I would normally be looking to take part in the Glasgow Parkrun but I am a little concerned about my knee and do not want to cause myself an injury that could ruin the whole thing!

 

Sunday though, was a different matter and I decided to go the the Isle of Cumbrae with friends of ours. There is a road that travels round the island so the main town there, Millport, has plenty of bike hire shops. This is a 10 mile (16k) round trip. A nice exercise and good rehab for my knee.

This was a great day out but it was a gentle ride out as it was more like a family day. Using Map My Run, I could set it to bike ride, and still track round the island.  Taking 1 hour and 17 minutes (I paused the app when we stopped for a pic-nic), the app still claimed a calorie burn of 644. Not sure if this seems correct, but I am sure that some good had to come of the day trip and it was a thoroughly good day out too.  Mixing up the training seems to be a good tactic.

 

Tuesday then marked the start of the running again back at my old faithful, Alexandra Park. A thorough warm up, music on, Map My Run set back to running again and off I went. 

I do not know if it was because it was a week since my last run, or the fact that it was raining for the first time ever on one of my runs, but I was all over it. I kept a good pace, made it over the hill and kept it going all the way to the 5k finish and I was absolutely loving it. This was a non stop run.  5k over hills, a lifetime achievement and I felt that I could have continued to do more so decided all future training runs in Alexandra Park will be upped to 6k. I have never felt so good after a run as did this day. 

After the run, I did a thorough stretch and warm down. My knee was starting to feel a bit tender again so will try to rest it up again till Thursday's run.

 

On Wednesday, I did no activity (rest day) but did spend all night stretching my tender knee, just while I was sitting on the sofa. This seems to have paid dividends because at the end on the night, I stood up and all my tenderness was gone so I have now convinced myself, that the issue is with my warms ups and downs and I have not done myself a serious injury.

Thursday then, and my first 6k challenge. During the warm up was thinking to myself to just keep a steady pace and try to run the 5k non stop (when I say stop, I mean slow to walk!), and then see what I can do on the last kilometre.  Given that the even kilometres are always uphill, I needed to be realistic so normal routine - good warm up, music, Map my run and off.

Once again, a thoroughly enjoyable run. I have noticed a pattern that on the first kilometre or 2, my legs get gradually heavier but then on 3 and 4, I am in a good rhythm and really enjoy the run, then the 5th km is a tough one because I am getting to the end of my fitness level but today, I am in the mindset that I am not stopping at the 5th, and will keep going as far as I can.

The 5th KM comes in and I get up the initial hill before it plains off to the biggie. I have made a mistake with my music, with Bill Conti having got me past the 5k, I am now listening to random stuff and it is nice to hear but not really motivating me to keep going - need to resolve this for the next one!

 

Bottom of the hill on the 6th km and I am feeling tired but equally pleased with myself for running the furthest I ever have in my life so I just get my head down and focus on my breathing. My mindset it that I will probably make half way before stopping, but no, I get half way and manage to dig deep and keep it going all the way to the top.

 

I am completely knackered though and feeling a little bit emotional. I never believed that I would manage to do this hill at all without stopping but today, I have done it 3 times and best bit, the last half of final kilometre is all down hill. So its an nice easy pace down the hill and getting near the end think to myself "Sprint Finish!" but it is just a step too far, so I make it over the line at a moderate pace and stop the clock.  6k non stop, 3 hills and no Mr. Starfish. I really am feel quite pleased with myself, so after my stretches if anyone saw me strutting back to the car looking like I lost a pound and found a tenner, I make no apologies!

 

Final activity for the week was a 600m, swim at the Gorbals. Wanted to go there again as I do tend to struggle with the 50m pool at Tollcross and there is the bonus of the jacuzzi. With my knee stiffening again, I figure a swim and underwater stretches followed by the jacuzzi would be just what the doctor ordered - and it was!

Only issue I have with my swim was that that I managed to an extra 100m than normal, AND did it in 5 minutes less time. This is a good achievement on one hand, but when I logged it into Map My Run, it calculated a calorie burn of 584. Neatly 100 less than normal, which I do not fully understand. More distance in less time = less calories?  going to research this as I am a bit baffled my that!

Otherwise, I think I have had a great week. Marked some lifetime achievements (5k non stop, 6k  non stop, 600m total swim). I am without a doubt getting fitter, stronger, faster and have increased stamina and endurance. I feel brilliant and more confident and I am starting to notice a bit of bagginess with my clothing. Life is good! :-)

 

Week 3 Summary Report - Nutrition - Exercise - Weight

Week 3, and I have had a few ups and downs.  Its not been a particularly good week in terms of diet. I had a meal out with friends on Saturday night and it was the good lady's birthday through the week, so I am expecting my Calorie intake to bit a good bit higher. 

 

In terms of exercise, I started the parkrun again and managed a 5k on the Tuesday but managed to strain my knee so did not run out on Thursday. I did do 2 swims though to try and keep my fitness up.

 

 

Weight wise, I am not expecting too much. More calories and less exercise is not likely to be a good result but I lose a little, then I will still be pleased.

 

Exercise...

 

Fitness first this week and it was great to get back into the Parkrun. 5k around Pollock Country Park but I was not expecting too much from it this time out. When I did this last year, I was really struggled to get round the course and constantly needed to stop to catch my breath. 

This time though, I really surprised myself. I managed to do the first lap without stopping and broke some records in terms of distance before I finally did - well into the 3km,  a lifetime achievement for me!!

Finished the Parkrun 400th out of 436. Normally I would see this as a good result, but I was held up at the start as I always start from the back. I think for the next one I will start near the back but not plumb last. Time was officially a 34:03, which bemused me a little as I had ran most of it this time and went the furthest I had ever gone before so my PB of 32:26 remains in tact. Definitely a good run out though - will keep this going I think.

 

I was feeling a bit sore an tender, particularly around my left knee, so did a swim on Monday at the Gorbals Swimming Pool. Like it there as there is nice jacuzzi that can be used. 500m is still my limit on swimming so was relatively happy.

Tuesday was my next 5k run in the park. My knee was still feeling a bit tight and tender but I decided to give it a run out anyway. I had a quick warm up then was off again and actually had a great run out.  Once again breaking records on the distance before breaks. For the first time ever, made it over the hill and was well into the 3rd km before I need my first walk. Finishing the course in a 33:32 (another PB) - My fitness is definitely getting better!

Fit as I feel though, I have pushed it too hard on my knee and the lack of a proper warm up and cool down will cost me dearly for the rest of the week.  My knee swelled up so it was a support and some ice for the next few days with no more running.  I did manage another swim though at Tollcross to ensure that I was still getting some exercise.

 

Nutrition...

 

 

Saturday - After such a great day at the Parkrun, I completely negated all that effort with having a bit of a blowout on the evening. A cal-horrific dinner and wee bit too much (for me anyway) to drink sent my calories over, but luckily not too much and I was celebrating losing my obesity tag and new found overweightness!

 

Sunday - A busy morning meant that I skipped breakfast so it was Subway for Brunch. In the evening had a healthy baked cod with chorizo. In terms of calories this is ok for a day with no exercise and considering the binge the day before, saw this as an excellent day.

 

 

Monday - A bit heavier on the calories with the Chicken and Potato wedges proving not to be a good choice, but has a good swim, so on the whole a very balanced day.

Tuesday - 1800 calories, eating leftovers for lunch and subway with soup for dinner. Calories are in the correct range, but this was a run day so should maybe have been a bit higher. Given the weekly trend though, I found this acceptable.

Wednesday - Another disaster really, it was the good Lady's birthday but I did try to not drink too much and make some sensible choices for dinner (ie no dessert!). Luckily I did not go too much over so should be ok for the week.

 

Thursday - Normally a run day, but due to injury has become a rest day. Calories in a good place so quite happy with the intake on this day.

Friday - Another good day. Had a swim and was in a good range for the calories.

Overall Calorie balance per day for the week was 1635 per day, which puts me in a good weight loss position, but I have eaten some fatty foods this week and my intake of alcohol was much more than usual - the exception more so that the rule!  I am happy with this result though but given that I have missed a run this week, I am not expecting great results on the weigh-in.

 

Surprisingly though, I sill managed to lose over half a pound and I am tracking to target on the weight loss but I have work to do. I learnt a valuable lesson this week about warming up and down properly and also about my calorie balance.  Looking at the balance against my weight loss, I think that I need to be achieving a balance of around 1500 per day to keep it healthy and on target. 

 

 

I am feeling fitter so once the knee has healed, I will try another 5k and look to up the distance to 6k. This additional burn should help the weight loss get back to a sensible rate but ultimately, I am feeling fitter, enjoying the runs better, increasing my endurance and losing weight. Life is good!

 

Favourite pic of the week ...

 

 

Week 3 - Fourth 5k Run - Seeing The Benefits

 Well into week 3 and it's time for my fourth 5k run in Alexandra Park.  I am feeling a wee bit tender round my knee after the 5k Parkrun on Saturday but I am in still motivated and determined.

 

Usual drill quick warm up but I knee really is feeling quite still. Do some stretches, music on, Map My Run set and off I go, the good lady in tow. 

 

 

I start off at quite a good pace. I am focused on my belly breathing but I knee is not showing any signs of easing up. Through to the first kilometre and its a 6:05. Feeling good and a nice time too and by this stage, my knee still has a twinge in it, but it has definitely eased up a bit.

 

Keeping it going, the next challenge for me it get up an over the big hill without slowing to a walk. Starting at the bottom, Outkast pumping in my ear and I have my head down (not wanting to look ahead) and focusing on my breathing In, 2, 3, Out, 2, 3, In...

 

Just at the point where I am feeling that I could a use a walk, I look up to find that I am nearly at the top so it was time to dig deep and get over it. And get over it I did, keeping it going I maintain the same slower pace and catch my breath back, all the way to the bottom of the hill and the 2km marker (6:22).

 

I am thoroughly chuffed with myself and keep going, my pace is faltering at this stage but I still manage to make it past the 3km marker in a 6:53.  I still haven't slowed to a walk yet but on the run up to the start of the big hill, I am needing to catch my breath. I short 5/6 meter walk is enough to catch my breath and set me onto the big hill for my second run.

 

This time, however, it wasn't to be. Just over half way up the hill I am done and slow to brisk walk again. Walking up to the top, its back on the pace again to the 4km mark. An unsurprising 7:02 but I know that I am ahead as U2's One didn't start till half way down the hill - normally its as I get to the top so I keep it going and a slower but constant pace.

 

Just past the first pond, approx 0.5 km to go and I need a brisk walk again but a short time later, I get going with my Saviour Bill Conti in my ears giving me the lift an motivation to make it too the end.  No sprint finish but a final time of 33:32 and I am delighted with the effort.

 

Made it over the hill, kept going for well over 3km and the fasted time so far, I am really seeing the benefits of my training and absolutely loving it!

     

Week 3 - 5k Parkrun

It is the start of week 3 and I decided to get back on to the Glasgow Parkrun. This is a truly great initiative that lets you register and run for free on an organised timed run.  The really good thing about it is that there are literally hundreds of participants so it is an excellent pre-cursor to the Great Scottish Run and what is more - you can do it almost every week.  There are many Parkruns throughout the country - well worth checking out.

Firstly though, I wanted to share a little bit of research that I did on running techniques.  The biggest issue I seem to face is that I get out of breath very quickly and tend to get crippling side stitches.

 

This is a video that I found on You Tube which was posted posted by Jeffery Brooks of the FatBurnCafe website. 

 

What I like about this particular video is that he doesn't just stand there talking about it, he is actually demonstrating the technique and showing you first hand where the benefits lie.

 

 

This next video is from an article on the Runners World website by Budd Coates and Claire Kowalchick called Running on Air. I like this because it takes a more scientific approach to the concept to actually help you understand the importance of breathing properly..

 

 

 

With my new found research, I was looking forward to my Parkrun. Normally I would struggle round it and have to stop numerous times to catch my breath.  The run that I participate in at Pollock Park is widely considered a tough one as it is quite hilly. When I used to do it every week, my best time was around about a 32, but I would be happy to complete the course in a 35 today.

 

 Usual drill, warm up, Map My Run, Tunes on and off. Except the off starts as a walk as I know that I am in the slowest category, so always start from the very back. This causes a holdup while everyone gets started and the runners leave the car park, down the road and onto the footpath to get into the woods.

Up a short steep hill which levels to a slight gradient to the top, I am breathing with my belly and taking my time in terms of pace and I have say, that I'm feeling good. Normally at this point, I am struggling to get to the top, but not today so I keep going and once at the top make my way down the hill. Normally on the downhills, I maintain my pace and use this as an opportunity to recover.

 

Some people prefer to push but this will come at a later date for me - what I want is to achieve longevity. 

Bottom of the hill and its a sharp turn left and up the area of course that is affectionately known as "The Glade" a long gradient that level off and onto an S bend hill that is really steep.  This is always a killer for me so I set myself the challenge of getting to the foot of it as slowing to a walk to get to the top of it.

 

Up the glade then, head down and focusing on my breathing. I start passing people who have slowed to a walk and getting some satisfaction. Most probably these are the folks who should really be starting at the back but placed themselves in the middle to get a slightly better time OR have pushed to hard and fast and are now paying the price (I learnt that lesson last week!!).

 

 

Getting passed by the front runners now, I get to the foot of the hill, first scheduled slowdown but feel that I have enough energy to tackle it so decide to go for it and slow whenever I falter. But I don't falter and to my surprise make it up over the beast to the top, knowing that it levels to a down hill, I can keep the pace going and catch my breath.

 

 

On down the hill and I am now witnessing the front runners take the final straight but for me, its the connecting path to start the second lap. I get to the foot of the hill and its a medium gradient to get to the next lap. Head down again, breathing with my belly and pushing on I make it to the top of the hill and down the other side.  I am nearly overcome with emotion when I realise that I have actually run the furthest distance non stop of my entire life. The training is definitely paying off!!  The leveller though, is a runner passing me while she is pushing a pram! - only at the parkrun!!

 

 

Bottom of the hill then and it a sharp left to get up the glade. By this point, I have done over 4km non stop over a hilly course and I really want to push on but I am tired and getting irritated by a girl pacing herself against me but blasting past me then needing to slow to a walk.  If I can keep going up the glade, I'll have her and if not, then maybe my sprint at the end will get her.

 

Up the glade then, but I am really tired and have simply run out of stream, so I slow to a brisk walk for what must have been about 10 meters then get running again.  The runner using me as a pacemaker blasted past me as predicted but I didn't want to let her get too far in front. 

 

Sure enough she slowed to a walk before the top but I had recovered enough to keep going. I wanted to slow to a walk at the bottom of the S bend hill but battered right into it. Half way up I had to slow again but then once at the top, caught my breath and headed on the downward straight.

Taking the right fork for the finish line, I started my sprint and passed a good few of the runners ahead of me but I had started it too early and nearly 15 metres from the end, ran out of steam but I could hear someone chasing me down so got a final wind and pushed passed the line. Placed 400 (of 436) and an official time of 34:03.  

This is not my fastest time, or my best placement but is a huge achievement for me in terms on longevity. But as always after the parkrun, the final sprint as completely done me in but I wouldn't change it for anything!!