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! :-)

 

First Weekend Preparations - 400m Swim

Sunday PM:  400m Swim at the Gorbals Swimming Pool Glasgow. 2 x 200m sessions

Was starting to feel a bit stiff in the legs and back after my 4K on Saturday so decided to go for a swim to see if I could loosen up a bit!

Gorbals Swimming Pool is the choice for me as it has a nice 25m pool that usually has lanes set aside for swimmers while the other half is left for the leisure swimmers. It also has a nice Jacuzzi so is perfect for the routine that I did.

All I can do is front crawl. Managed the first 50m without needing to stop. took a 2 min break then swam a length (25m) then took a break, then a length as so on. At 8 lengths, I was struggling to complete a length so took a big break. Distance so far 8 x 25 = 200m

20 mins in the Jacuzzi - bliss!

Time for my second swim. Same format as before. Do length... break... do a length... break and so on. I was really struggling particularly at the 3rd and 4th lengths, so was taking more like 5 min breaks after each length, but I was determined to do the 400. I was hoping to do 500 but this was not to be.  As I reached the ladders at the end of the pool, I knew that there was no way that I was going to manage another 4.

Time for another jacuzzi.  Unsurprising even better than the first.  It was getting to the end of my session so when the jacuzzi was switched off (they do that every 30 mins), decided to call it day.

According to Swimming.Org's Calorie Cruncher, 30 mins of front crawl will burn 257 Calories.  I would recon on my having done approximately 30 mins of actual swimming so will claim this for the win!

Comparing to another chart I found at a website called Nutri Strategy, this was comparable to a leasurly swim for 30 mins for a person at my weight.

It certainly didn't feel leisurely but I definitely left the pool feeling a bit more relaxed and loosened up and managed to add to my training and burn off some calories!

Mission Accomplished!