Week 10 - Training Complete

Week 10 and my Couch to 10k in 10 weeks training is now complete and as I sit writing this on the day before the race, I am full of mixed emotion. Nervous at the prospect of the challenge before me tomorrow, excited to be involved in it and proud of my achievements both a personal level and from a fund raising perspective for the charity.

 

 

According to the official Great Scottish Run website, the final week of training should be a "Taper Down" in activity to allow the body to get ready for the challenge so the plan for we was to do the 5k Glasgow Parkrun on Saturday, a 9k on Monday (final distance run) and another 5k on Wednesday (final speed run).

 

The park run on Saturday was another double achievement for me.  Firstly, I managed to complete it without slowing to a walk (I can do 5k runs but not on this course for some reason!) and this helped be break the 30 min milestone with a 29:34 Personal Best. A great start to the week and a huge confidence boost.

 

Monday's 9k was another challenge against time and unfortunately time for me ran out. With daylight fading and no lighting round Alexandra Park, I decided to call it in at 8k. I was a reasonable run out though and set my expectations of time for the 10k. It is not looking great for the sub 60 min target as at an average pace of 6:30 per km, I will come in just over however, I am training on hills and my colleagues assure me that the atmosphere on the day and the crown cheering us on will give a boost. If I can do a high 50's then I will be happy.

 

Wednesday's 5k speed run was an altogether different story though, with a 29:15, telling me that I have the pace over the 5k and over hills so depending on the hills on the race, the high 50's is definitely achievable.

 

 

The graph shows my 10 week progress. From a struggling to complete 4k in just under 30 minutes, to a 9k in 55. Looking at the individual km times, you can really see the difference in performance as the training has gone on.

 

Over the 10 weeks, I have ran 135km in a total time of 13 hrs and 7 minutes and looking back at it - if someone had told me 10 weeks ago that this was remotely achievable, I would have laughed in their face!

 

Final weight loss was 0.3kg to get me in 99.9 Kg (15st 10) which according to the Wii Fit still makes be overweight but it assessed my age as that of a 31 year old this morning, so I will take that for the win!

 

Fundraising is going superbly. The Ceridian Payback Foundation Runners have managed to raise £581 (before gift aid) at the time of writing this post and we have been joined by an champion fundraiser in the form one of the Team's 7 year old son who will also be completing the 10k and has managed to raise a staggering £400 so far as well. Therefore, my picture of the week has to be that of the young and inspiring Jacob Muirhead with the Ceridian Payback Runners, who between them will raise well in excess of £1000 for the charity.

 

 

In the picture (back) Ross Moffat, Sonia Diez, Wendy Muirhead, Katie Wilkie, Robert Wright, (middle) - Ashleigh Evans, Dianne Turpin and Jacob Evans at the front.

 

So it's big well done for everyone's efforts and a huge thank you to everyone who has supported my blog and particularly those who have sponsored the team - we have raised an excellent amount for a very deserving charity.

 

If you still would like to donate can do so here through the just giving site or by texting PAYB99 3 to 70070 to donate the price of a pint for disadvantaged children!

 

Thank You!

 

 

 

Week 9 Report - 1 week to go!

Week 9 of my Couch to 10k in 10 Weeks challenge complete and I cannot believe that I am into my final week. It has been a tough week for motivation and I have struggled to get out there but I did manage to pick myself up and get on with it!

The first work out was on Sunday. I wanted to do another 5k but instead only managed 4 before I ran out of steam however, I did do this in good time with a quite satisfying 22:44.  I did this on a Sunday Morning at about the same time as the 10k run will start so it was a bit worrying that I did not perform as well as I wanted to but there are a few factors that I need to take into account.

Firstly, I woke up in the morning and went straight out. Lesson #1, on the morning of the race, I will get up early and stock up on Porridge to get some energy into me. Next, I was not in a particularly great mood and was still suffering a motivational crisis. Running is not just a physical thing, there is a huge mental element to it and if your head isn't in the game, your heart won't be either (I needed to cheer up a bit and just get back on it!!).  Finally, I did start off again at a pretty fast pace. 05:20 approx for the first 2 laps consistently, including a significant hill and it is no surprise that I burned myself out.  So made a few mistakes on this run but can be pleased with my pace, at least that is something.

I wanted to make amends on Monday and I got a bit of a boost just at the right time. My official number and timing chip arrived from the Great Scottish Run.  21332 is my ID and it was just the boost that I needed. Talking with colleagues again in work about the run and sharing in the excitement of the up and comming challenge has lifted my mojo and got me wanting to do some more training!

Bad news was, I got home from work and spent too much time admiring my consignment, taking some pictures and generally feeling like a kid on Christmas day that I left it too late to go for the run. A bit of an own goal you might say but no matter, I will go for it on Wednesday.

Wednesday comes, and I am right back on it. a 9k in 55:34. Not quite the 54:00 that I need to be in under to get by 60 min target time for the 10k but I am feeling good again and motivated to complete this task.

 

I would not manage any more runs this week but next week I need to "Taper" down my efforts.  I will be starting with the Glasgow Parkrun on Saturday, then look to complete a 9k on the Monday, a 5k on the Wednesday, then its a rest up until the Sunday - Race Day and my 10k achievement day!

Weight loss for the week was a pitiful 100g but again, I had a bit of a bad week in terms of diet and exercise so it is no great surprise.

Picture of the week is without a doubt, my race pack arriving. It came at such the right time and has got me motivated again!

 

There is a team of us raising money for the Ceridian Payback Foundation which is a charity that is run by volunteers to help disadvantaged children. A great cause, that is very close to my heart and all I ask is for a small donation to the charity if you can afford it by texting PAYB99 3 to 70070 to donate £3 to this excellent cause - its the price of a pint folks, or you can donate another amount by clicking this link!.

Thank you all so much for your support of my efforts, kind words, motivational comments and of course, your donations to our charity - it really is very much appreciated!

 

Week 8 Report

Week 8 of my Couch to 10k in 10 weeks programme for the Ceridian Payback Foundation and with just about 2 weeks to go until the Great Scottish Run, I am looking to get myself up to my maximum 9k distance this week and try some speed work to see about getting my times down and into the 60 minute territory that I am targeting.

At 6 minutes per kilometre, I think that this is unlikely. Previous runs tell me that my comfortable pace 06:30, which brings me in at 65 minutes however, I do have a tendency to start faster, then settle in to my run with the last couple of kms being a struggle as I reach the limit of my ability.

 

So before we get into my progress for the week, a few words about preparation and mine starts with the music. For me this selection helps to get me motivated to start with but then settle me down into a nice run then pick me up again in the 2nd half.  I usually like to finish on Bill Conti, but in this case, I want this to me my best case target, with U2's Vertigo, getting me home if I have fallen behind. 

 

Everyone will have their own preference in music by I find getting the tunes right will help get you over line in good time.

 

Next for preparation is a good warm up and warm down.  This is an area that I am quire bad with but I do try to do a warm up and stretch to before my run.  Starting with a little bit of stretch running, 10 high knee steps, 10 kick back steps, 5 left side steps, 5 right side steps then repeat this 3 times.  Once done, I do my stretches (I read on runners world that stretches should never be done on cold muscles). Starting by stepping out over a meter from a wall, do 10 wall push ups, keeping feet flat, then stretch the calves by stepping each leg in and bending the knee while pushing against the wall. Once done, I stretch my hamstrings, then do some lunges to stretch my legs. A side stretch on each side and I am shaking it all off and pulling my knees up while setting up my phone for the music and map my run before setting off. 

 

At the end of my run, I make sure I do my stretches again, and do some spot running while walking back to the car.  I find this helps to stop me getting stiff and prevent injury (both things that have happened to me when I did not warm up properly!).

 

Activity:

Activity for the week was to be a 5k speed run and then 3 9k runs on Monday, Wednesday and Friday.  As can the chart shows, the 5k became a disappointing 3, but without making excuses, I was still feeling a bit ill with the cold from last week and looking at the time I did it in, it can be argued that I probably burned myself out by starting off too fast. I suppose the reality is a bit of both.

 

On the Monday, I did achieve the 9k and set the benchmark down. Mission accomplished really as I proved to myself that I can do it and this was a huge confidence boost. I had forgot to update my music list on this day so ran out of tunes after 8k. That 9th was a lonely and arduous task without something to listen to. It really makes a difference to get the music right!

 

Wednesday, I was up for attacking it again and trying out my new soundtrack. I never got started till quite late, at around 18:55 in the evening. I could not believe how quickly the nights were drawing in, so I actually did a twilight run, with it being full daylight when I started and almost complete darkness when I finished. A really great experience. the times were good too so I was really pleased with this run. 

 

 

Unfortunately, I did not manage a run on the Friday, I was really tired after work and decided to rest but ultimately, I was really pleased with the performance gains this week and have set myself right up for the final full training week.

 

The weight graph for the week show a increase again, but I have not been particularly great at keeping the calories in check although, I am burning 2,500 calories in the week. I am definitely dropping fat though and this is becoming increasingly obvious.

 

It has been another great week of training and I feel ready for my 10k. Next week though, I want to focus on my times to get me in under the 60 minutes. My favourite pic from the week is my darkness finish. 9k is showing on me by completing this in the twilight was really fun experience.

Once again folks, if you like my efforts and would like to support the Ceridian Payback Foundation, the please visit the Just Giving Page here or Text PAYB99 3 to 70070 to donate the price of a pint to help disadvantaged children!

Thanks for your support so far!  

 

Week 7 Summary Report

Into week 7 of my Couch to 10k Challenge for the Ceridian Payback Foundation which started with a rest day on the Saturday (managed a 7k the night before and knew there was a long hike on for the next day). 

Sunday saw me taking to the hills with some work colleagues and friends. Stob Gabhar was the location and this was to be an all day event.  I tried to log the full route with Map My Run, but after getting to the top of the hill, my phone battery was whining at me to stop, so I had to switch it off at the summit.  The hill walk was approx 7km to the top and rising to approx 1000m up. It took 4.5 hours (1 way) and the calorie burn was logged at just over 3,800.

Monday, I was feeling the effects of the 9hr hike so opted for a light swim to help me loosen up a bit.  I have a real problem with my swimming technique so wanted to work on this (as opposed to swimming for distance).  In total, I did about 400m.

 

Tuesday was a run day in Alexandra Park and I was still feeling a bit stiff from the weekend. Had a very good warm up and set off at a light pace. To  my amazement, my legs lost their heaviness after about 2km and I felt like I was right back on it again. I was really surprised to still have the 8th km in me as this is an up hill but I did manage it and even felt ready for the 9th, but after the long hike on Sunday, I was not wanting to push it.

Wednesday is a rest day and on Thursday, I came down with a cold.  Not quite the man flu that was being accused, but enough in my chest to make me think twice about a run.

 

 

Progress is easy to see on this graph. If we remove the track run [T], we can see a clear improvement in distance and lap times. It seems that I am achieving good pace for the first 5 kilometres the slowly struggling near the end.  I was just over the 30 minute 5k and feel ready to extend to 9. Will attempt a speed run on the 14th to see if I can make it. (see next week's blog for details!)

 

Weight log for this week was 99.7kg (15st 10lb). Feeling good again with another 1kg weight loss. The interesting point to make here is that I did less exercise with 4 days of inactivity but I managed to lose weight on this week. This re-enforces the theory that doing more regular running builds muscle where as leaving a gap in the training gives the body an opportunity to burn the fat without building muscle.

 

Altogether another satisfying week. I have had a good range of activities, maintained my 8km achievement and lost some weight into the bargain.  With 3 weeks till the run, I am really looking forward to it.

Finally then, if you like my efforts and can manage to help us raise cash for the Payback Foundation, please text PAYB99 3 to 70070, for the price of a pint, you could really help us help disadvantaged children or if you would like to donate another amount, please click here or on the button.

Thank you all so much for your support on Facebook, by reading this blog, ecouraging me directly and by donating to the charity. The comments, well wishes and donations have really helped my to keep my motivation going and get me to a place where I feel that I can acutally do this!!

 

Picture of the week...

 

 

 

 

Week 6 Summary Report - New Format

It's the end of week 6 and it has been a very tiring one for me. Having left the Week 5 with a sense of disappointment about my weight loss aspirations, I have decided to stop blogging on Nutrition as for those of you who have followed my blog thus far, I think it is understood and I am aiming to consume between 1700 and 2100 calories per day, and had made a concerted effort to each sensibly without crash dieting and still allowing myself the odd blowout in when I have a family party or engagement with friends.

Making the realisation that weight loss is not a good measure for performance with runners means that there is effectively no point in performing a calories consumed/burned analysis but I will continue to track my weight and the calories burned as I find these things an interesting aspect to this experience.

 

So, to get us started this week, we should look at the activities.

 

 

Saturday was an away day to Pitlochry for some white water rafting. This was one of the most exciting things that I have done ever and when I plugged in the time doing it to Map My Run, got a calorie burn of 915! Jackpot.

Sunday, I was completely shattered from the day's activities before and given that I had an active week before hand, spent the day having a good rest. The advise on the Great Scottish Run website states firmly to listen to your body and rest when called for. Mine was yelling "Enough Already!!" so for the first time in ages, I took an afternoon nap, which turned into a 3 hour knockout but here is an interesting fact - Calories Counter .net website advise me via thier calculator that I burn 90 calories for every hour sleeping. So this wee effort works out at 270 calorie workout (not that I'm counting it in!).

 

Monday, I normally do a swim on a Monday but was still feeling quite tired. I was also aware that I was going to the Running Track at Bellahouston Park on Tuesday to push my limits so decided on another rest day.

Tuesday, I went to Bellahouston Park for a track run. Managed a lifetime achievement of 8k and I did it in 47:06 which is well within the 6 min/km target that I have set myself. I was really pleased with this result as it is a solid indication of where my fitness is and I just feel like the 10k is so within my grasp.

Wednesday, Scheduled rest day. After pushing on the track I am a bit sore so need a good rest.

Thursday, Back to my normal training run in Alexandra Park except that I need to push the distance again, so 7k is the target with a push to 8 if I have enough in the tank. I had to give it a good warm up at the gates and was pleased to look up to see that I had an audience. Not sure if their expression was one of appreciation or disbelief but they cheered me up and posed for a photo before I set off. 

It was another great run out, but doing 8k on the track and 8 over a hill every 2 kilometres is an entirely different thing so I completed the usual 6k and was really quite spent at that but kept pushing on to the 7k.  Odd Kilometres are quite flat so I managed it ok but I am just not ready yet for the hill a fourth time, so ended it at 7k - really tired but pleased with the milestone.

Friday, This would normally be a swim but my 2 hard push runs have taken it out of me, so I decide to conclude the week there.  Less activities but more of a push, so another good week!

 

 

Kilometre times are definitely tumbling. The Track run on the 03rd was a real indication of my current fitness and I managed the 8k well within my 6 min/km target. Still some work to do on the hill runs but I am confident that I can do this. 3 weeks of training left and I feel that I am so close.

 

Weight loss was an unsurprising 100g loss.  I have reached what runners.com calls the "Runners Plateau" where I am burning fat but building muscle. It makes sense that while I am in a mode a pushing myself, I am getting stronger. I will, however, keep a track of my weight just for curiosity.  I am refusing to diet as I know that in order to train healthily, I need the calorie intake. 

I know that I am getting slimmer - got into an old pair of jeans at the weekend, a size less than when I started. That is result enough for me to know that I doing something right!

 

I have now started the fund raising for the Ceridian Payback Foundation by setting up a Just Giving Page.  This Charity is run by Volunteers so all of the funds raised for this event will go to making the disadvantaged children and their families a bit easier by approving grants of equipment that they would not normally get access to via the NHS.

 

Please folks, if you enjoy reading my blog and are feeling a bit charitable, then please sponsor my efforts, and those of my colleagues who are raising money for this worthy cause by either clicking the link to donate or you can use the text number below.

 

 
TEXT:   
PAYB99 3   to 70070 to donate £3
PAYB99 5   to 70070 to donate £5
PAYB99 10 to 70070 to donate £10

 

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 - 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! :-)