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 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 2 - Third 5k Run - Getting Back on Track

 

Today's run at Alexandra Park is to be a redeemer. Last time out I made some mistakes that really cost me in the long term so the plan for today is to warm up, take my time and enjoy the run and then warm down.

 

Been doing some research on the Internet and you tube and found varying degrees of advice. Almost all of them advise to warm up, then stretch, then run, then cool down and stretch again.  I am not going to post any links as there are literally thousands of resources on this and from the ones that I saw, no particular one stood out.

 

So, for a warm up, I did a short jog (approx 1 min) from the car to the park entrance then spent some time at the gates stretching. Wall press ups seem to work well for me and resting my leg on a structure to stretch outwards.  Nothing too strenuous and if the the you tube videos are to be believed, probably totally inadequate - but a shambles of a warm up is probably better than no warm up at all!

 

Map my Run set, music on (Same play list - mostly because I know where I am at different stages and this helps me with targets - plus finishing on Bill Conti is a cheesy glory that I am increasingly enjoying at the end!) and off again.

 

Starting at a slow pace, I am keen to make sure that I do not burn myself out on the first km like I did last time so breathing in deeply (need to research breathing properly!) and plodding along through to the 1km marker - feeling good it has to be said so I am getting delusions of making it to the top of hill this time without slowing to a walk... 

 

Turn the corner at the foot of it and got my head down to get up there. Past the first bollard and carrying on to the second - this is a personal best but alas, I would not be triumphant this time. Slowed to brisk walk for what seemed to be about 20 meters but on checking the graphs, it was only 10!!!, drink of water, breath back and Outkast busting in my ear motivates me enough to get going again and yes - Hey Ya - shaking it like a Polaroid picture did get me up the hill this time. Next up - challenge two - make it right round to the other side without slowing.

 

 

 

 

 

 

 

So a bit of effort to get over the hill and then on the downward path. On the downhills, my strategy is to slow my pace down a bit to get my breath then maintain the pace on the flat to the other side of the Swan Pond, where the first incline occurs. Blasting past the 2km mate and well into the 3rd and I am well chuffed that I managed to do this without slowing and the run was feeling good. Got myself into a good rhythm and pressing on.

 

Then the next incline to kilometre 3, slowing down and getting tired a bit now and the worst thing happens - the clouds clear and sun belts out and if feels like it has just gone up by 5 degrees. Onto my second run at the hill but do not get as far up it before I need to slow. A longer breather this time and a good drink then back on it. The second downhill and I want to push it as far as I can.

 

Cruising past the 4km (26:52), I am now flagging and need to dig deep then part way into km 5, Bill Conti, my acoustic saviour, starts the inspirational creme de la creme and this actually really picks me up and keeps me going.

 

 

Half way round the Swan Pond though, I do need a breather - soaking with sweat and the heat apparently rising, I take a drink and start on up the incline. 

 

 

There is a kind of double hump so I walk up the first, then run the second and struggle on past the 5km line.  Getting Stronger... Gonna Fly Now... Getting Stronger... Definitely a great tune to end on but then maybe I am just a little boy at heart!

 

Quick stop for a photo and some water then a brisk walk back to the start of the of park ["The Cool Down"] and some stretches again before we leave.  I did not complete it in the fastest time, but did achieve some lengthy runs and I am feeling fantastic.

 

Next adventure will be the Park Run at Pollock Park on Saturday Morning - really looking forward to it!

 

 

 

 

Week 2 - Second 5k Run - Getting Tougher

It's been 3 days since my last run and I've had a lazy indulgent weekend so my mindset is that I need to work hard today to redeem myself so looking for a big push.

 

5k, targets from the last run are; first km in under 6 mins, reach the top of the hill without walking and keep going on the downhills (thus I could make it to 2km without stopping).

 

Been doing a wee bit of research on warm-ups and found a few useful tips (going to skip the usual make sure you warm up before your run as I think this is already well known!:

• Warm up using light aerobic exercise. This will get get the heart going, the body generating energy and get blood flowing to your muscles.
• Always do your stretches after your warm up (stretching cold muscles can do more harm than good).
• As well as warming up, warm down after a run with a good walk and some more stretches.

For me, the big lessons there were warm up before stretches. I have always did my stretches as my warm up but this is not recommended and warming down. I am quite bad for stopping the run then stopping to recover (remember Mr.Starfish from my first run?!!!)

 

So with all of this in mind, I started the run with some marching and light jogging around the flowerbeds of the park and THEN did my stretches. Will put together a proper routine for warm up and warm down at a later date, but for now I am just making it up. Wall Press-ups, lunges, leg stretches and shoulder stretches all feature, but not many so I will need to work on this.

 

Map My Run set, music on and off on the run then and the first Km. want to do this in under 6 mins but I feel like I am going at my normal pace, so not likely to hit it. Half way through I pick up the pace a bit and push on to the first incline to the 1 km mark. Get the desire result 5:47 but I'm absolutely mullered.

 

 

Keep going to the next challenge - up the hill but don't even make it to the start of it before I need my first walk. I did much better than this on Saturday and I am not impressed. tried running up some of the hill but I am really struggling. Once at the top, started running again but did manage to keep it going all the way down the hill, past the 2km and half way into the 3rd before I need to slow to a walk again, picking it up for incline to the 3k marker. Passing the swans with their cygnets, they are not appreciating my efforts and start hissing at me. I can remember thinking that I hope the don't attack or I will be toast - no energy to fight them off! - PUSH ON!!!

 

Struggling up the incline I get to the 3k marker and do not fancy the hill before me, but it has to happen. Doubting that I will finish the 5k, I start up the hill. Running, Walking, Running, Walking and eventually making it to the top - Running again - all the way so I get going and have my breath back and take the downhill at a steady pace. 4km in 27:21 and I have enough energy back to start the 5k - need to complete the 5!!!!

 

 

 

The last km was not a pretty one and indeed, quite a struggle. Bill Conti was blasting in my ears and giving me some motivation but ultimately not even a triumphant tune like that was going to recover my time for this one. Staggered over the line in 34:45 - nearly a minute slower than my last effort but I feel like I have pushed harder this time and with a dizzy head, found a nice tree to sit under and recover.

Analysis for this adventure is quite simple really. I warmed up a bit better than before, did a great first km but forfeited the rest of the run for it and indeed, paid the price on my overall performance.  Lesson learnt on this one is to not chase the speed records and focus on the long term objective but at this escapade is testament to - sometimes I just got to learn it the hard way!

 

Targets Achieved:  1km in under 6 minutes & never slowed to a walk on the downhills.

Targets Outstanding: Make it to the top of the hill without slowing to a walk and ultimately to a continuous 2k.