Just a quick post to say that I went out again tonight and did the full 3 and a half (and a bit) mile route and was pretty determined to beat the time I set the first time I did the distance.
Well, 1st time, 49m 50s tonight 45m 17; around 4 1/2 mins quicker.
It's funny, I was nearly panicking with my time so I kept on doing a bit more running - about 22 minutes worth (was aiming for 15!) but as you can guess, it was very slow running towards the end.
Going to cover my legs in heat gel now and get some sleep as I'm out again Thursday :)
Till the next one!
Tuesday 25 February 2014
Sunday 23 February 2014
The Ante's Been Upped!
Well, it'd been more or less a week since I last ran because I had really sore shins. Decided a week long rest might be in order, especially as the last time I ran, I did the whole mile none stop.
Anyway, last night I decided that it was time to get the new running shoes out again, this time I'd been doing 3.5 miles rather than the 2.25 miles I had been doing.
Main reason for this is the get the tri distance under my belt as soon as possible and get a time - I now have 12 weeks until the tri, around 36 runs of 3.5 miles - over 120 miles of training.
The 3.5 miles I did last night took 49m 50 secs. I've set myself a nominal target to decrease my time by 30 secs per run (with an increase of 1min of running, so I have to run that min at 7 mph to beat my 3.5 mph walking pace), and if I can keep that up, I should get the 3.5 miles down to around 32 minutes, which I'll be very happy with.
I'm now hoping to run on the proper days (which I'm now changing to Saturday, Tuesday and Thursday) without any long breaks like I've just had.
As I said in another post, I'm increasing each run by one minute, however what I did last night was three 4 minute runs and 1 of two minutes (so 14 in all). The next run will be 15 minutes in total - 4m 20 sec x 3 and a two minute run at the end.
Anyway, next update Tuesday after my second 3.5 miles walky/run :D
Anyway, last night I decided that it was time to get the new running shoes out again, this time I'd been doing 3.5 miles rather than the 2.25 miles I had been doing.
Main reason for this is the get the tri distance under my belt as soon as possible and get a time - I now have 12 weeks until the tri, around 36 runs of 3.5 miles - over 120 miles of training.
The 3.5 miles I did last night took 49m 50 secs. I've set myself a nominal target to decrease my time by 30 secs per run (with an increase of 1min of running, so I have to run that min at 7 mph to beat my 3.5 mph walking pace), and if I can keep that up, I should get the 3.5 miles down to around 32 minutes, which I'll be very happy with.
I'm now hoping to run on the proper days (which I'm now changing to Saturday, Tuesday and Thursday) without any long breaks like I've just had.
As I said in another post, I'm increasing each run by one minute, however what I did last night was three 4 minute runs and 1 of two minutes (so 14 in all). The next run will be 15 minutes in total - 4m 20 sec x 3 and a two minute run at the end.
Anyway, next update Tuesday after my second 3.5 miles walky/run :D
Sunday 16 February 2014
One Mile!
I ran a mile, I ran a mile ......
For the first time in a very long time I have finally managed to run a mile non-stop, and I've got to admit I'm rather pleased about that !!
Tonight I upped the running time to 11 mins, and the mile took around 9m 50s so not exactly quick but bear in mind that I rode 34 1/2 miles on the bike this morning over some very hilly roads (doing around 3000 ft of climbing) and I was wearing a new pair of shoes. I was hoping to smash my 2.25 mile time but beat it by 4 seconds, but given the ride, shoes and run I'm still happy.
Going to increase the route to 3.5 miles and 12 minutes of running when I next go out, but will see how the legs are on the night.
Anyway, I'm fairly knackered so going to bed :D
Night!
For the first time in a very long time I have finally managed to run a mile non-stop, and I've got to admit I'm rather pleased about that !!
Tonight I upped the running time to 11 mins, and the mile took around 9m 50s so not exactly quick but bear in mind that I rode 34 1/2 miles on the bike this morning over some very hilly roads (doing around 3000 ft of climbing) and I was wearing a new pair of shoes. I was hoping to smash my 2.25 mile time but beat it by 4 seconds, but given the ride, shoes and run I'm still happy.
Going to increase the route to 3.5 miles and 12 minutes of running when I next go out, but will see how the legs are on the night.
Anyway, I'm fairly knackered so going to bed :D
Night!
Thursday 13 February 2014
Two Days Later...
Well, not quite the film title, and I'd be no good if it was cos the zombies would outrun me by a long shot.
Anyway, I did another run tonight, for 10 minutes (split 6 and a bit mins and 4 ish) of what has now become a 30 mins 34 sec (from 38 or so) exercise with the average speed now up to 4.46 mph - ooo! I could probably have done a bit longer on the first section.
Shins are quite sore, but I'm going to a running shop on Saturday to try and get some decent shoes. Even though physio suggested running off tarmac/pavement, it's a bit difficult given how wet the ground is, so shoes will have to be a compromise.
Once I break the 30 minutes for the route I take, I'm going to add another mile and a quarter to the route which will take me up the Tri distance. My target will be to run the whole distance perhaps by the end of April (around 10 weeks - 105 miles of training), then I have 4 weeks to get the time down and cram in some proper brick sessions with the pool and cycling.
Got to admit that even though my legs are aching I'm starting to feel quite good, especially when you think that 7 weeks ago I could barely run a hundred yards and tonight I ran 2/3 mile, followed by another 1/2 4 mins later :)
Anyway, got to go, need to try and plot out my 3.5 mile loop as I should be starting it on Tuesday :D
Anyway, I did another run tonight, for 10 minutes (split 6 and a bit mins and 4 ish) of what has now become a 30 mins 34 sec (from 38 or so) exercise with the average speed now up to 4.46 mph - ooo! I could probably have done a bit longer on the first section.
Shins are quite sore, but I'm going to a running shop on Saturday to try and get some decent shoes. Even though physio suggested running off tarmac/pavement, it's a bit difficult given how wet the ground is, so shoes will have to be a compromise.
Once I break the 30 minutes for the route I take, I'm going to add another mile and a quarter to the route which will take me up the Tri distance. My target will be to run the whole distance perhaps by the end of April (around 10 weeks - 105 miles of training), then I have 4 weeks to get the time down and cram in some proper brick sessions with the pool and cycling.
Got to admit that even though my legs are aching I'm starting to feel quite good, especially when you think that 7 weeks ago I could barely run a hundred yards and tonight I ran 2/3 mile, followed by another 1/2 4 mins later :)
Anyway, got to go, need to try and plot out my 3.5 mile loop as I should be starting it on Tuesday :D
Tuesday 11 February 2014
Getting Better
Okay, okay. It's been a week or so since I last ran. The reason is quite simple, my shins were quite painful. Despite that, I had managed quite a good average speed so I was happy.
So, tonight I thought it might be time to get back out and try for 9 minutes out of the 35. Naturally, this total time is a bit of a misnomer as the more I run the less it becomes, and at some point I have to start increasing the distance, but we'll worry about that when I can run the whole of my current 2.3 mile loop.
Anyway, back to tonight, I did 9 minutes and felt great - I suspect because I had a week long rest.
Also had a visit to the physio today as getting grief from shoulder - he told me what it was but I forgot. Anyway, while I was there I mentioned the tri and the sore legs and he suggested I a) try running on something other than tarmac (difficult at the mo, he acknowledged given that I might as well try running in a river as the grass is so wet) and b) I get some proper shoes rather than the shite trainers I'm using - which I'll do this weekend.
I broke the run into three parts tonight - they weren't particularly well spaced but I only set the timer on my watch to the total so I don't lose count overall. May have to rethink or check timer more frequently. Something else the physio mentioned was that he didn't think the Couch to 5k programme was that sympathetic to proper couch potatoes like me with the 3 minutes increases each week, so I have amended it to basically increase my running by one minute every time I go out. So tonight was 9, Thursday will be 11. Nah, 10 :D etc
The pool probably won't open for another month so until then, I'm going to concentrate on running and cycling as the swim, if I'm slow will be 10 minutes; quick 7 minutes so only 3 minutes out of the total. The run, if I get reasonable will be 30 mins; slow an hour, likewise the bike could be between 40 mins to an hour - so more important that I get these two nailed really.
All of this means that I now really do have to lose weight, so as of tomorrow (Wed 12/2/14), I'm cutting out chocolate, sugar and basically all the crap I enjoy till after the Tri. I need to lose at least four stone (64 lb or 29 kgs). This might help my knees too.
Hopefully, by getting the weight down, I'll be able to increase the training which will help with the weight etc etc and we'll get a nice weight/training spiral going to my benefit.
Final point for the day, my speed tonight was 4.27 mph which is by far the fastest.
Well chuffed!
Cheers
So, tonight I thought it might be time to get back out and try for 9 minutes out of the 35. Naturally, this total time is a bit of a misnomer as the more I run the less it becomes, and at some point I have to start increasing the distance, but we'll worry about that when I can run the whole of my current 2.3 mile loop.
Anyway, back to tonight, I did 9 minutes and felt great - I suspect because I had a week long rest.
Also had a visit to the physio today as getting grief from shoulder - he told me what it was but I forgot. Anyway, while I was there I mentioned the tri and the sore legs and he suggested I a) try running on something other than tarmac (difficult at the mo, he acknowledged given that I might as well try running in a river as the grass is so wet) and b) I get some proper shoes rather than the shite trainers I'm using - which I'll do this weekend.
I broke the run into three parts tonight - they weren't particularly well spaced but I only set the timer on my watch to the total so I don't lose count overall. May have to rethink or check timer more frequently. Something else the physio mentioned was that he didn't think the Couch to 5k programme was that sympathetic to proper couch potatoes like me with the 3 minutes increases each week, so I have amended it to basically increase my running by one minute every time I go out. So tonight was 9, Thursday will be 11. Nah, 10 :D etc
The pool probably won't open for another month so until then, I'm going to concentrate on running and cycling as the swim, if I'm slow will be 10 minutes; quick 7 minutes so only 3 minutes out of the total. The run, if I get reasonable will be 30 mins; slow an hour, likewise the bike could be between 40 mins to an hour - so more important that I get these two nailed really.
All of this means that I now really do have to lose weight, so as of tomorrow (Wed 12/2/14), I'm cutting out chocolate, sugar and basically all the crap I enjoy till after the Tri. I need to lose at least four stone (64 lb or 29 kgs). This might help my knees too.
Hopefully, by getting the weight down, I'll be able to increase the training which will help with the weight etc etc and we'll get a nice weight/training spiral going to my benefit.
Final point for the day, my speed tonight was 4.27 mph which is by far the fastest.
Well chuffed!
Cheers
Tuesday 4 February 2014
Another couple done
I ran/walked last Thursday and was quite pleased that I averaged bang on 4 mph which was quickest yet. But my legs were very sore while walking.
Following that run, I then left it until Sunday before I tried again.
Now, bear in mind that on Sunday morning I went for a bike ride with some chums over at the forest where we did around 10 miles in really soft boggy mud (the best mtb conditions:) ), I was expecting trouble with the evening run.
Anyway, whaddya know - averaged 4.11 mph - and felt great apart from shins and right knee. I actually did an extra tenth of a mile as I needed to detour to garage to get some stuff.
So, things seemed to be going well, but I'm still having probs with knee, so I going to the doc's on Friday about a trapped nerve and I'll bring up the tri and issues I'm having - he may suggest a knee brace or something - or just stop running. Which of course, I'll politely decline.
Anyway, may try and run Thursday, and am supposed to be doing 9 mins or running in the half hour now !!
Back soon!
Following that run, I then left it until Sunday before I tried again.
Now, bear in mind that on Sunday morning I went for a bike ride with some chums over at the forest where we did around 10 miles in really soft boggy mud (the best mtb conditions:) ), I was expecting trouble with the evening run.
Anyway, whaddya know - averaged 4.11 mph - and felt great apart from shins and right knee. I actually did an extra tenth of a mile as I needed to detour to garage to get some stuff.
So, things seemed to be going well, but I'm still having probs with knee, so I going to the doc's on Friday about a trapped nerve and I'll bring up the tri and issues I'm having - he may suggest a knee brace or something - or just stop running. Which of course, I'll politely decline.
Anyway, may try and run Thursday, and am supposed to be doing 9 mins or running in the half hour now !!
Back soon!
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