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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,817
5/28/15 1:12 A

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I did it!

I jogged the whole way, no walking, and had enough energy left for a fast finish - I felt I could have gone on longer, but I was glad to see the finishing line.

I recognized that running in a 'race' taps into the competitive part of my brain; running in a group is also helpful as you can keep pace with another person. At the 3K mark my instinct was to give up - not because I couldn't do it, but because I am resistant to making the effort physically! I kept going, thinking in my head "I can run...... I can run....." (I don't have an mp3 player in my ears).

I couldn't sleep last night - I think I must have been too hyped up by the event.

I did not enjoy the 'fun' warm-up session - so did my own thing - I don't like all the shouting and stuff.

After the race I had 50 mins to wait for my bus home, so I went and had some supper in a lovely cafe - which was good because I cooled and calmed down in a nice way.

Now the challenge is to keep running. That club is looking like my best option really - I am not at all sure I can maintain the motivation on my own.

Thanks for all the support!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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BDTHOM's Photo BDTHOM Posts: 8,644
5/24/15 2:46 P

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You're improvising now, even with the numbering :) I'm still calling today W8/D3 because we deserver full credit. The original CoolRunning C25K was a 9 week program so I'm going with that now.

In the spirit of the CoolRunning version, I ran a full 30 minutes today. It went well though the first 20 minutes. Somewhere before 25 minutes I started to have doubts. At 25 I thought I could gut it out. I managed to cruse through the 30 minutes.

I actually used a meditation timer on my smartphone to time my long runs. I set the over all time and then an interval timer for 5 minutes. I can hear the interval chime go every 5 minutes to judge my progress. While running I figured out that I could have done the same with the interval timer setting 5m + 5m rest for 3 reps running through the rests. I'm impressed that I could think of anything except running.



Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,817
5/24/15 6:36 A

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Week 8 Day 2.5? This is my last 'training day' before the actual race on Wednesday.

Today I was out for 28mins, and I ran a 4min interval and a 12min interval.

I didn't have the confidence to run without the timer - I thought I'd probably bottle out sooner if I was guesstimating the time! So I set the timer for 4mins for the first interval, then walked for a minute, then re-set the timer for 12 mins. My legs were feeling tired at the end - but overall, my breathing was good and I could have gone on.

On Monday (tomorrow) I think I'll do a 60 min walk, and on Tuesday a 30 min walk. Then I'll race on Wednesday and claim my trophy!

I am considering joining a club......maybe.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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BDTHOM's Photo BDTHOM Posts: 8,644
5/23/15 1:32 P

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Great job! I read somewhere that you ran in the rain. Extra special good job -- although, we secretly know rain tends to keep the PEOPLE inside. You continued to stretch out the running intervals beyond the program. Feeling tired at the end is probably what to expect.

Your plan for Sunday seems reasonable a few days before your 5K. You both stretch out by increasing your consecutive minutes running, and taper off by shortening the overall workout.

I run day 3 on Sunday with a full week before my 5K. I'm going to attempt a 30 minute run.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,817
5/22/15 4:24 A

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emoticon
I've just done my Week 8 Day 2 run (doing the 4,5,6,5,4 min run intervals with 1min walks) - I felt very tired on the last run interval - I think because I added in some running on sand. I tried to avoid the inclines. I did a 15 min walk home afterwards - all uphill!

My 5k event is on Wednesday - so I've only got one more run before then really. I'm not sure what to do - think I might do 10mins run/1min walk x 2 on Sunday; that will be a shorter session overall, but will test my stamina.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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BDTHOM's Photo BDTHOM Posts: 8,644
5/22/15 1:12 A

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I ran day 2 today after work. I ran it slightly slower then I did on Tuesday. However, I felt stronger going into the final run then I did on Tuesday. I've come to the end of the programed workouts. I'll need to improvise from here on. Not that I haven't been doing that for the past couple weeks. I'll might try a 30 minute run over the weekend and then make a plan for race week.

My weekday route is on a wide paved trail with graded gravel shoulders on either side. It's ideal for the use it gets. There are walkers and runners, dog walkers and family walkers, and the bicycles.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,817
5/21/15 1:30 P

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The PEOPLE weren't too bad, but I did have to pause on several occasions to let people pass, or to get out of the way of walkers and dogs. I also have to pause in the narrow streets around town because of the delivery lorries and refuse trucks etc. But, with my sunglasses on, I was OK. My most self-conscious moments were when I ran along the pier past a group of fishermen waiting to go out on their boat - I felt like I was intruding on their territory (although they didn't take any notice of me - I don't think).

I am looking forward to my run tomorrow morning :)

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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BDTHOM's Photo BDTHOM Posts: 8,644
5/20/15 10:05 A

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How were the PEOPLE? Tuesday was a nice day here and the trail was crowded. I thought about the rainy days when the trail is deserted. I'm getting used to sharing and running around others. The biggest hassle is when the run interval ends right in the middle a family out for a walk. That happened several times yesterday.

Tuesdays are a strange, but happy mystery. I think of it as my youthful enthusiasm for the challenge of the new week. Then red faced and out of breath, I remember I'm not youthful just enthusiastic.

Edited by: BDTHOM at: 5/20/2015 (10:20)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,817
5/20/15 3:58 A

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Well done! Curious about the Tuesdays - maybe you're sort of rested from the weekend, but not worn out by work yet - an optimum state? This could be self-fulfilling now; as you have in your mind 'I run well on Tuesdays'
emoticon
I'm just heading out now for my planned session - later than usual as I'm working a late shift, so allowed myself to sleep a bit longer this morning. The downside is there will be PEOPLE about - so I'll have to get over that!

emoticon

10am - did it! The first interval was definitely the hardest, and I end my run red-faced and breathless now. I cooled off in a little park and did my stretches, then walked another 10 mins or so home.

Next run might be run4, walk 1, run 5, walk 1, run 6 walk 1, run 5, walk 1, run 4, walk 1

I'm thinking my third run might be run 4, walk 1, run for as long as I like and time it, walk 1, walk 4 ;)

Edited by: SWEETENUFGILL at: 5/20/2015 (05:21)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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BDTHOM's Photo BDTHOM Posts: 8,644
5/19/15 11:06 P

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I agree. The first interval is the hardest. First I feel the fitness in my legs, and then the breathing. It takes a lot of oxygen to get me going. Other 5k programs use mixed intervals like you lay out in your plan. Very common in programs that come as smartphone apps.

I ran day 1 today keeping to the program. I seem to run my fastest on Tuesday's. An odd observation.

Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,817
5/17/15 3:10 P

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That sounds like a good plan. I often find that the first interval is the hardest one - almost like my lungs and heart have to sort of get going!

For Week 8 Day 1 I might try doing w1/r4 x 2, then w1/r5 x 3, then w1/r4 x 2(I can only put 10 intervals into my time so I have to think of that too!!!!)

interval timer settings
1 r4
2 w1
3 r4
4 w1
5 r5
6 w1
7 r5
8 w1
9 r5
10 w1
repeat

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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BDTHOM's Photo BDTHOM Posts: 8,644
5/17/15 1:27 P

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I'm sure you will come up with a good plan. My week 8 plans are to do day 1 and 2 to the program, 4m/1m x8. Day 3 I will run 25 minutes and finish with 3 sets of 4run/1walk for 40 minutes. I have a few extra days to prepare for my event.

Edited by: BDTHOM at: 5/17/2015 (20:51)
Brian
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"When a food thought crosses your mind, remind yourself that you donít have to act on it." -- Linda Spangle


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,817
5/17/15 5:24 A

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I already doing week 8 intervals - 1w/4r x 8 - and a test-run today showed me that I'm doing 5k in 40 mins. This is a hilly route, and I know I did a 5k in 34mins two years' ago. I didn't think I was worried about the speed - and I'm going to try not to be concerned about it! I want to have a happy heart, a happy head, happy muscles :) I am doing this for my health: body and mind.

But, I am considering doing more than 4mins running............. maybe 5mins to begin with? I also know I need to be careful to 'taper' it before the actual event - so make sure I don't overdo things in the days immediately beforehand. I've got 10 days to go - I must make a plan!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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