10k Accomplished - Race Report!

After 10 weeks of training and it time for the big day.  The Great Scottish Run was on.  I had prepared the night before by pinning my number, 21332 to the front of my Ceridian Payback Foundation T-Shirt and taping it down with black tape.

I was up till midnight making final preparations, checking parking, checking the route, setting my alarms and I was starting to feel nervous.

I got up early next morning. The Korean Grand Prix was on at 7, so this gave me just the right up time to get set for the day.  Had some porridge around 8 and started to get myself into a bit of a fluster in anticipation of the race. 

T-Shirt On, Number on, bag backed for afterwards, got myself well hydrated and started warming up in the front room. We drove to just past the Glasgow Barrowlands. It was market day but parking is free on a Sunday. I managed to get a space and walked up through the merchant city and on to George Square.  I had the good lady, Olga Misneva, with me and her Mum, Anastasia, who where going to see me off and make their way down to the finish line. I met Clyde, the Commonwealth 2014 Mascot on the way so got a few pics ready for the race.

Made my way to the start line. I was in the Green Wave so the queue was forming just past the Square but I was up near the front. Looking round at all the people, the commentators and the atmosphere, I didn't feel nervous any more. It was just past 9am so there was plenty of time to look out for my colleagues who were running the race too.

At about 9:05, I met up with Ross Moffat, who had also been training for the 10k and was raising money for the charity. We were chatting away and getting ready for the warm up when he looked down and asked me - where is your race chip?

Looking down at my shoes my heart sank and fell into them. I had forgotten to attach it!!!!! Panic mode set it and I was trying frantically to call Olga but she was not answering. My only hope was to go to the information point and ask for a replacement but I was jammed in with the thousands of runners who were about to start their warm up.

I realised quite quickly that I was not going to get out without jumping the fence, so this I did and had to cut through the opposite flow of runners who were joining the back. I was really starting to panic. I eventually managed to find the information point, but there was a queue. Checking my phone, it was 9:15 and I could hear the warm up starting behind me. All I could think of was, I hope that I can get a replacement. I had no money on me as it was all with Olga and I was really getting worked up. Luckily though, I managed to get to the front of the queue by about 9:25.  No problem sir, they said and promptly issued me with a new number, chip and safety pins.

Great, just enough time to get back. at 9:30, the race would start, with the Green Wave at 09:38.  I had to cut through the White wave to get back to Ross, who was waiting patiently for me. I jumped the fence again to get back in line and Ross helped me quickly get numbered up. The race had now started and I was still fastening my chip!

Anyway, as luck would have it, the Green wave was delayed so I still had plenty of time to settle down again and get my Tunes on and Map My Run set up.  New number for the race was 9897. This was a 1/2 Marathon number but the girl reassured me that it was registered for the 10k. Race on!

So it all started rather well. A bit of a jostle at the start to get position but the first kilometre is all up hill on St. Vincent Street. I was getting a bit frustrated with people who could not make it up and had started to walk. The whole point of declaring a time to do this in was to ensure that you did not slow people down. These walkers should have been in the pink wave and I was not impressed at all but I pressed on.

A bag piper at KM1 and I was at the top of the hill and feeling good about it.  The first KM had been a disappointing 06:42 but I had started logging the run while I was still in the queue and the initial dodging about to get position compiled with the first uphill, did not leave me too disheartened. The challenge was on to get the 60 min 10k done.

I started just behind a 60 min pacer and passed her at the top of the hill. I had it in my mind that if I kept her behind me, I would be on target.  We approached PC World and took a left down to the expressway, I could see another 60 min pacer at 2 KM. 05:17 was the time so I knew that I would pass him.  Turning right onto the expressway as the Scottish drummers pounded (nice work guys!), it was a slight uphill to get on to the carriageway and I rattled past the pacer.

3km (05:24): I am making good time and hoping that I could maintain it. I was now within the 18:00 that I needed to be under for the 60min target and was confident and in my stride at this point. The road is closed towards the City but still open outbound. Almost every other car that passed would beep its horn in encouragement - thanks for that folks, it is amazing how much that helps!

Looking across the road, I could see the White wave passing the 5km marker as they headed for the SECC but my more immediate challenge was the uphill slip road to get to the Riverside (transport) Museum.  Head down and attack it was the strategy as I was quite sure that this would be the last uphill on the run. 4k (05:57) at the top of the slip road and I am now conscious that I am at the 6min per km mark so slowing down a bit but still on target for now.

A run around the new Transport Museum and the Tall Ship gets me to the 5km (05:44) marker and another piper. Its a nice down hill and I know that am still under the 6 mins so its all good - just got to keep the pace up. Its at this point that I realise that the 60 min pacer who I passed at 3km is now in front of me, which has got me a bit concerned. This is either someone who looks very similar to the last one or he has cut the Transport Museum out. All sorts of stuff going on in my head now about my confidence in getting in on time.

I get to the water station at 5.5km and grab a bottle on the way past. Only a couple of seconds delayed, I take a couple of swigs to refresh myself and toss the bottle onto the grass. Seemed like a bit of a waste but the drink was welcome (thank you Strathmore!). I can refocus again and see that the 60 min pacer is still in front of me. Strategy now is to try and keep up with him till the last km and see if I can push past.

6km (06:08) and the pace is still good even if just a tad over. I am now past the SECC and getting to the new Hydro building. This area of the city is architecturally magnificent I have to say so I make my way to the squinty bridge (Clyde Arc for the non locals!). Just over the squinty bridge and I can see the 60 min pacer is passing me one other side - I'm now sure he cut at the museum and the temptation was there to cut in behind him but by my integrity checked in and I made my way up to the 7k (05:56) mark.

Back over the bridge then and down to Lancefield Quay. I can remember thinking that I was feeling a little bit hot at this point and just happened to look up and there approx 150m ahead was a shower (ya beauty!!!). A lovely refreshing dose of cool water and its suddenly 8km (05:50). This time is great and I am quite sure at this point that I can cruise in under the 60.

Under the Kingston Bridge and I am feeling really comfortable and good about myself. Kept it going along the Clyde to the 9km (06:12) mark and I am suddenly aware that this is now the furthest that I have ever run and I was feeling it.  I could see the pacer in front of me and really wanted to push on to catch him, but I was running out of steam and was now more concerned about getting in under the 60 minutes.  I was also now aware of the poor souls who were dropping out. A lady in tears at the George V bridge and a gent being attended to by the paramedics. All this in the last KM, I really felt it for them but I had to focus, I must be about 9.5km by now. The crowds were cheering us on as I entered Glasgow Green. Time to pick up the pace and bring it home but I am really spent and having to dig deeper than ever.

I look up and see the clock. Green Wave 59:40 so I stepped on it with everything I had and passed under it in 59:47!  I did it for sure. Map My Run clocked me at 10k at the start of Glasgow Green in a 58:54 but the finish line was 59:47.  I was thinking that the Green Wave clock would have started well before I crossed the start line, so given that my pace was over 6min/km I was expecting the official result to be a mid 59 but hey - I'll take it. I wanted under the 60 and it looks like I achieved it.

I caught up with Olga, Anastasia and some colleagues after the run. Ross was there with Bob Leiser and Katie Wilkie, who incidentally is the person who first put the notion into my head to do the 10k for payback!  It was a great atmosphere but the guys needed to press on and by 11:20, it did not look like anyone else would show so I left to get back to the car and get home to watch the 1/2 Marathon and check out my official time.

I got home and logged in to find that the results were in. Anticipation killing me, I checked my number (9897) and it came back, not identified. Ok no problem, check the original number in case they cross matched it... 21332... not identified. Eeek! final chance was to look for my name so punched in Wright and scrolled down to Robert, found it under a different number but the official time was 1:00:44.  I was absolutely gutted. How could this be? I definitely checked the Green Wave Clock, verified the Map My Run times and I was apparently well in the 60 min time, so I had a rant on Facebook and got some really encouraging support from my friends. I could still claim the hour I suppose and I managed the 10k, so it was time to take the positives and put the timings down to technical error.

Next day, though, I was not feeling good at all and the whole 60 min thing was really distracting me so I decided to log a challenge to the race organisers.  I looked up my name again for the 10k to capture a screen shot (evidence!) and to my absolute astonishment, there were 2 Robert Wrights this time. Better still, the new one had my number against it and even better than that, the official time logged was 58:35. Getting excited, I had to check my photos for my race number and they matched!!  Yeeeeehaaaa!!!

I was so happy that I think I started to well up a bit. I was straight onto Facebook to announce this new development. So who knew? I have a namesake and he was in the same race as me and completed it in almost the same time. A bit of a twilight zone moment, I am sure you could agree but it just goes to show that the old cliche of to assume is to make an ass out of u and me it totally true. I assumed the different number was my new one but got it wrong, got myself into a right state about it and all I had to do was wait till the 1/2 marathon chip times got uploaded to the website to get my correct time!

Anyway, it has been a great experience and I am writing this on the Friday after the race. I have just signed up for my next 10k, the Movember 10k round Glasgow Green on November 9th so I will be looking get this done in under the 58:00!!!

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 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 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! :-)