No marathon

Well the thing that started me off on this running quest ...the London marathon entry has finally turned up. And the answer is????? I'm sorry you weren't sucessful in this years ballot.

Disappointed? Yes, but i'm still going to keep running.

Wayne

Footpod 2

The new foot pod in position.

Back on the road

With taking up diving we (Wifey and I) have spent quite a bit of time in the pool and my running has been suffering recently. My this evening I just felt I needed to push myself a little more to get out and try my new foot pod and just hit the road.

The niggling injury I have had (Strained metatarcle) is still there, but when I run it goes away...

The footpod clips to the laces on my shoe and then you switch it into calibrate mode. It then says run so I run. The calibration value came out quite close to the standard (993) but I might run it again as its not clear how accurate it is with the GPS loosing lock due to trees etc.

The end result? I still know how to run, but my belly seems to be the bit that aches the most... legs are find, breating is find and I have a cadence of 78rpm.....

Wayne

Foot Pod finally

after waiting for it for over a month (ebay via the US) I now have a footpod to match up with my Garmin 405 watch. I'll probably calibrate it tomorrow so will let you know how it goes. No running tonight as we are off diving

Wayne

Wet foot

I'm still having a few problems with my foot, and we are diving on Thursday, so last night was pool work only. I might see if I can hit the roads tonight.

WAyne

Ouch again

Went to the osteopath yesterday, and I have strained one of metatarsals in my foot. Not clear if it's running related but it's sore to walk on, so tonight might be gym only rather than run and gym. My bluster has appeared again, all from a week off running as I was building up quite a nice callus? Grim having blisters on. Blisters.

Dont eat and run

Today was planned as a simple two miles to the gym as I haven't run for just over a week, and didn't want to push things. The run was good for my legs but boy did my stomach complain. Maybe 45 minutes from food to running is a bit quick.

Still apart from the stomach ache, feeling bloated, sick etc, my legs felt good, although a blister has raised its ugly head again, and my pace/breathing has regularised.

Off to the osteo tomorrow to find out how many time I fogot to do his stretching exercises.

Next run...Friday

Still here

hmm 12 days without a post... have I given up? NOpe. I have now completed the couch potato to 5K, as I'm now running 3 miles continously to the gym, before a gym session. This have been a bit erratic recently as work is encroaching on free time, I've also taken up diving (see my blogg at http://hydromouse.blogspot.com/) so I need to concentrate on my swimming as well.

Recently I have been feeling tired and stiff and a little achy before I run so I have cut down for a few days to rest. I might have been pushing it a little too hard.

Wayne

old run new pace

Well I confess I didn't run last night as I was overtaken by tea.

Tonight was pizza (we currently dont have a kitchen as it's being replaced. so the takeaways are featuring on the menu) but come 8pm I was stressed and needed a run.

I tried my old route which is around 2.5 miles. Out comes the ipod and off I go after waiting ages for my watch to track the satellites (something they never tell you)

I got to the half way point trying not to be spooked by the dark track, and then turned around. Finally after my end marker (a speed camera warning sign) I slowed down for my warm down. It was wonderful!!! I wasn't out of breath, felt good, felt I could do more and my HRmax was only 155 with a time of 10.15m/mi for two miles....

I feeeeelllllll GOOD!!!!!

Plans

No gym tonight as it's closing early and full of kiddies due to the bank holiday. So m planning a run on my old course it will be interesting to see how I find it as I haven't run it since I joined the gym

Wayne

extending

WE I've extended the distance slightly to around 3 miles, with a different route to the gym. I'm still having problems with a particular hill having to slow to a walk for around 50 feet, normally timed with crossing of the road, but the new route adds on an interesting track (most of my routes are street based)

I then did another mile on the treadmill and 1000m rowing. Feeling a bit achy possibly because I wasn't really with it today and initally it felt like a bit of a chore... hopefully just one of those off days we all have.

Question : which is more accurate my GPS watch, or a treadmill?

Wayne

On and in and on

Another run day. The weather was to but it bluntly crap, with wind and drizzle, but not too cold, so out cane the new ron hill jacket... Verdict excellent although it's not a good idea to wear cotton underneath.

I changed the route slightly so I,m now upto 2.57 miles on a average of 10.29 pace. The new route is nice but I really really hate hills especially those long sloping ones.

Once I arrived at the gym I had a mile on the cross trainer, 5mins on the stepper/runner and then 10miz on the treadmill and finished off with 10 lengths of the pool. Now off for a chinese!!!!

Made it!!!

Another heavy session. My run to the gym was ok and I extended it very slightly with a run of 2.4miles ~10m/mi. I then managed another 3 miles (37.09) on the treadmill at varying speeds and inclines.

No rowing or bike thus session but a soak in the pool was very welcome. Boy am I going to ache tomorrow!!!

Eventually

In all day with the wife kids and the kitchen fitters. Still a bit achy from Fridays exertions and it looks like it's going to rain... But I will be going out tonight .... eventually

Hmmmm

I pushed it a little bit on friday and I know today is supposed to be a rest day, but after spending most of the day in he workshop working (obviously) I want to run it's a nice day and I need to wind down... But I don't want to push thongs too much either....choice choice choices

Wayne

Wow what was I on?????

I didn't really feel in the mood today, having been a bit stressed over the last few days. HOwever the wife was in the mood to go to the gym so I tagged along, via my 2 mile run from home to the gym. For a while I have not used music when I was running as I needed to concentrate on my breathing and my pacing, but today out came the ipod and off I went. My pace was good, my heart rate was good and I got to the leisure centre feeling fresh. This might explain why when I got to the gym I decided to do another 2 miles on the treadmill, 5 minutes on a bike, 500m on the rowing machine (at 2m/500m!!) and then to top it all off 10 lengths of the pool.

God knows what I was on!!!

Then we went and spoiled it all with a kebab!!! I will point out that I used to eat the kebab without the exercise... as soneone posted recently...

I run so I can eat cake

Wayne

I love it when a plan comes to mind!!!

It worked!!!

My plan of running to the gym was a cracker and worked well. I confess to getting to the end of a road and thinging I must slow down to a walk, turned a corner and within 5 yards saw my destination. I cxan now see how racers get that additional burst when they see the finish line...it felt good.

And then after my 2.4 miles I managed 5 minutes on the cross trainer, 10 minutes on the funny walking stepper thing, and then 1000m on the rower.... I feel good!!!!

Wayne

The great plan

I've decided that I still want to complete my road work as running on the treadmill is certainly different to running on the road. Since tomorrow I'm supposed to be running 2 1/4 miles non stop (last section of week 6), The plan is to run to the gym. Hopefully by the time I get there I will be ready for a warmdown and a jacuzzi.

The planned route....


View Larger Map

I'll let you know how it goes....

Wayne

My normal training route

Now I've worked out how to use google maps you might be interested in the training route I have been using for the past few weeks. The route doesn't change at the moment, just the intervals and end point.


View Larger Map

I've pulled!!!

All right I confess I might have pushed things a little hard at the gym on Friday as now I have pulled a muscle on the back of my arm.... Hmmmm have to leave off the weights for a few days..

Wayne

This is actually the blog from yesterday but we came back so late, nothing got written.

I was quite tired at work, so when the wife came back at around 7.30 it was a case of get up and go the the gym or snooze in front of the TV. so I chose the gym.

I had been looking forward to trying out the treadmill and have spent some time looking on the web at the differences between running on the road and the treadmill.... they are all wrong!!!!

I set the treadmill up for a 1% incline did my warmup on a bile and then started on a brisk walk. Now if I was still following the Couch Potato to 5K my road running should have been 5m 10j 3w 10j. Given my watch timings previously I have been consistant around 6mph (10m/mi), so I expected to find I was running something similar on the treadmill. The first thing I found that with no breeze I got very hot very quickly, although my HR was still below my normal 160. This ment I couldn't spit so got more uncomfortable. I managed to complete my 10m although I decided to switch to distance rhater than time, so I managed 1mi jog .25 w 1mi jog and then had some time on a stepper, rowing machine and weights.

Overall I have around 1.5 hrs of workout and a good soak in the sauna and jacuzzi

Today I feel still as I haven't worked with weights for quite a while, but I enjoyed it.

Back there on Monday

New Gym

Went to the new gym tonight for an induction. Lots of shiny new kit to play with and I was itching to get started. Had 10 minutes on a bike, 1000m rowing and then 5 mins on a weird spilt treadmill, and felt quite fresh. My heart rate didn't go beyond 139, and recovered quickly so my fitness has certainly improved.

Wayne

Week 6, running with no shorts

Well I'm now in Week 6 and back to intervals. Tonight felt hard, with just no energy, but I am running with infected tonsils so that might be part of the problem.

Bought some now running shorts....I never realised how much light running clothing was over normal 'sports' wear... it was ligh running with no shorts at all...

We planned to go and have a look at the local David Lloyd gym, but picked something more local and certainly cheaper. So we are booked in for the induction this evening, and possibly a nice soak in the spa afterwards :-)

W

Cracked it!!!

Well yesterdays run was the biggie. 5m warmup and then 20 min run. No intervals no stopping (apart from 5 seconds to tie a shoelace), just a long 20m jog. The result? I did it!!! I concentrated on my pace and relaxed up the hills, and managed the complete 20 mins.... Final score was average pace 10.07.

Off the visit the new gym tomorrow as I'm looking for a little gym work in the mornings before work

Longer Longer Longer

WEll its that post run time again. I'm moving up now on week 5 part 2, when the pressure seems te be on.... Weather was nice not too hot and not too humid. Todays score.... 5m warmup 8m jog, 5m walk 8m run. Atleast the scoring is easier. It seems to be easier to run towards to 10m/mi with the first interval at 9.57, the second at 10.07. I'm out of step with the weeks so the big one (2m continous will probably be on Monday)

Now debating what to have for dinner

Wayne

Week 5 Plodding on

I think I'd class today as a plodding day. Humidity was very high so I was sweating buckets and I had aches left over from Sundays marathon effort. My heart rate was up (167 for the last interal) and my average paces were still high, but I completed the session, not in perfect health, but ok.

5wup 5m r 3m w 5m r 2w 6m r 5cd.

Now about to destroy all my good work with a takeaway pizza....... hmmmmmmm!!!!

More Barriers Broken

Haing spent most of the day at a family christening and Birthday party I sat for most of the afternoon, wanting to go for a run. Sticking to my normal training schedule Sunday is a rest day, but I NEEDED to run. So I came back, and hit the roads. Still working on working with small steps I completed the 1st half of week 4, with a 5m warmup, 3m jog, 1.5m walk, 5m jog. At the half way point my heart rate was around 164 and I felt I needed to top.On the return trip, which is mostly downhill I worked to both reduce my bpm to under 160, and work with small steps. The first 3m felt rewally good, so I decided to miss the interval break and carry on. The 1.5m passed and I was now into the 5m jog, I still felt good and slowing to keep my bpm 160 or under i plodded on. I reached my warmup marker and then jogged perhaps another 100 yards before my watch beeped and I slowed down into my warmdown... I thinen realised after breaking the 5 minute barrier I had just jogged continously for 9.5minutes... nearly a mile!!!! and I hadn't killed myself in the process.

I am feeling good!!!!!

Week 4

WEll I'm now into week 4. Taking some of the advice on board from the runners world forums, (Take smaller steps) I managed to slow my pace from my normal 9.30 down to around 10-10.15. The results are astounding... I didn't get seriously out of breath, felt I could do more and from a couple of days ago thinking that 5mins was a barrier, I've managed two!!!

5m warmup 3m jog, 1.5m walk, 5m jog 2.5m walk, 3m jog, 1.5m walk, 5m jog and then the warmdown...

Barrier Broken!!!

I have cracked the 5 minutes barrier. For those of you who are seasoned runners and those of you who are non runners, 5 minutes continous running (or jogging in my case) might not seem much but for me it is something.

I decided to deviate from my planned schedule as the jump from week 3 to week 4 is 3 minutes to 5 minutes seemed to be a BIG step so I programmed my watch to run 3m 4m, but i managed an extra step in the inital program, so everything seemed to get a bit confused when I was supposed to be running instead of walking. So I wnet back to the old method of lap timing. the end result

5m warmup 3m jog 2m walk 4m jog 2m walk 5m jog 2m walk 3m jog then walmdown.

Popped into our local running shop here in watford (http://www.upandrunning.co.uk/shops/watford.php) to look for a waterproof running jacket, and they couldn't be more helpful. They spent some time looking on the internet for a manual for my wife's garmin, and then took even more time looking for the right jacket for me. I love buying on the internet, but having a local shop with helpful knolegable staff is unbeatable, and the prices are not that bad either.

Changes

Well I finally managed to get my iPhone to work with blogger.

We were out with the kids at duxford yesterday, and I have been working all day today so I came home feeling that I had excess energy so after dinner I went for a run. Weather was crappy with grey drizzle and the waterproof I was wearing is far too hot. I'll gave to look at getting something more suitable.

Still I plodded on and for a while it did feel like a plod (maybe it's the wall?) and managed to complete week 3.

I love my garmin



But if has a habit of switching over into strange modes when it's wet... I think there is someway to turn the touch sensivity off but I have not yet found it.

Now I have the blog on my iPhone I can post a few pictures on the way. Here's a few from tonight




Turning onto the moor park estate




Some of the views...and this is only 10 minutes from central Watford.




And some of the locals

More..... More..... More

I have been a bit remiss with my blog this week or so. I felt like crap on Monday so no run, but hit the road on wednesday and today. Still following week 3 ish 5m warmup, 2m jog 2m walk 3m jog 3m walk 2m jog 2m walk 4m jog 2m walk 1m jog. Feeling good and not so achy as I have been before.

Bought a lightweight jacket for running while it was wet and it does work, but boy does it get hot... have to work out alternatives. At the moment 20mins in the pouring rain is not too bad, but its going to be miserable when I increase the distance.

Bought the latest issue of Runners World today...why is it running mags always give me a buzz...

Week 3

Week 3, 2 of 3. Felt good and motivated today and decided to push it a little bit by increasing my run time...5m warmup. 2m run 2m walk, 3m run 1.30 w 3m run 3 walk. It mihght not seem much to those hardend runners out there but for me its good. And this time I didn't feel lightheaded or wobbly.

Still trying to get the wife to join me, but she manged a walk around the field which is a good start. sadly still not manged to get the hand of her Garmin 50.

Wobbly Week 3

Well I'm now on week 3. 5 min warm-up and then two reps of 2min run, 2 min walk, 3 min run, 3 min walk. Result I did it but boy did I feel wobbly. I dont know if itrs what I ate, or when I ate, but after the first rep I felt all wobbly and had a desperate craving for sugar...any sugar... hmmmm might have to watch that. Still I managed to resist eating the grass :-) and completed both reps...I can now jog for 3 minutes without my legs falling off.. It might not sound much, but its more that I have done for quite a while.

Wayne

Running addiction

This running thing is adictive. Well its the end of week 2, (its only taken by 9 weeks to get here) and I feel good. Next week is the start of week 3... longer intervals, but not as many of them. We'll see how it goes.

All I need to do is try to cure my re-occuring blister, and hope the twinges in my knees dont lead to more injuries.

I've started to think about events. Although all this started when I entered the 2010 london marathon, I know I need to try a couple of events between now and then. Current plans and something around october/november.

I'm back

After a week and a half off the road due to catching conjunctivitus in one eye and having flu at the same time, I'm back on the road. Still in week 2, but I'm feeling good and not too stiff.

W

Rain drops keep falling on my head

mental note... when running in a rainstorm...you get wet!!!

I was still achy yesterday (Friday) so I decided to shift my schedules run to today.

Came home from work, and the sky was looking grey and stormy, but I though I could escape..boy was I wrong!!! I was on my return trip and the heavens opened and I mean opened!!! what was previously a dry path now has 3 inches of water.. cross country anyone?

Now I'm supposed to be jogging for 90 secs and then walking for 2 minutes, but walking for 2 minutes in the pooring rain was not a good idea so I ignored the training plan and jogged the rest of the way home.... the result? Very wet, a bit achy but the lovely wife had the bath ready when I got in (and I just HAD to give a a big wet HUG!!!) and I felt I have acheved something....

The Garmin in the wet is interesting... The 405 have a touch sensitive menu system and when it gets really wet it thinks you are touching it constantly so it flip through the modes... hmmmm

Post Run glowwwwwww!!!!

I feel good... that post run glow.... hmmmmm.... Week 2, Part 2 has passed off without a hitch which is a good thing as last time around this is where my hip gave out and I was off for 5 weeks. ouch!!. Found my pace has smoothed out a bit and when the watch beeped to signal the end of the 1.30min jog (I'm currently doing 1.30jog, 2.00 walk intervals) I felt I could carry on.

Weather is good, apart from my hay fever kicking in 1/2 way around I enjoyed myself. This is what running is supposed to be.

Off to the osteo tomorrow and then trapsing around London for work.

Week 2 Part 1

1st part of the 2 week of the training plan and I feel tied but good. Managed to mis count, so got within 5 minutes of home to find our I need to run another interval, but no real problems. I'm now over the 3 mile mark so there is some progress.

The biggest problem I now have is trying to run slowly. I seem to wak around a 15 min pace, and am trying to keep my jogging pace at the 10min mark, but it keeps drifting up to 9/8 mins.. still practice makes perfect as they say.

Wednesday is going to be the real test as it was at this point I injured my hip, and was off for 5 weeks.... not again please :-)

Weight is begining to come down again I just need to work on my diet!! more carbs less fat (I think)

The gel pad covers the blister on my heel very well!!

Feels Good & first race musing

Fridays Run was good. I felt good, managed to increase my pace on the last interval without killing myself, and found I am beginning to run more upright. Still have problems with a blister on my heel, tried a plaster but it was hurting more during the walking sections than the running, so if its still around on Monday I'll try a Gel pad (£3 in Tescos).

Reading Runners World in the bath (never a good thing it gets wet!!), my mind drifted towards my first race. I have entered the London Marathon for next year, but won't hear until October wether I have a place or not, so a lower distance rance beween now and then is on the cards. Many many years ago I got dragged into doing the Burnham Beeches 10K, a race I remember as having lots of hills and even now its being described on their website as 'testing'...maybe I should look for something flatter????

Wayne

Plodding on

Came home, ate, went out again, came home went for a run. Pace was ok but I must admit I just didn't really enjoy today...it felt more like a task than something enjoyable. Muscles are still sore from yesterday, but I manged to complete without too many additional aches. As I was in a rush I kept my working socks on so ended up with a blister on one heel... something to remember

Wayne

off for a walk

Had a day off today and decieded to wander into London. Took the 405 as I do a lot of walking around and it was a nice day. Was astounded to find out that I managed 7.2 miles!!!
Got home, hot bath and once very small blister under my big toe. I'm also rather stiff so hopefully tomorrows run will be a good time to take it easy.

Wayne

Running in the rain

Went to the osteo today to look at my running style. I seem to have my left foot turning out so I now have some more exercises to try and correct this hideous deformity (only joking its not that bad). its quite bizarre jogging up and down the path in the churchyard next to the osteopath's practice but he doesn't have the luxury of a running track.

Back on the week 1 run, as 8pm came around I originally thought I'd do it tomorrow as the weather was looking grotty, but no I decided to brave the impending storm and venture out. I had a good run, with an even pace and I didnt' feel as stressed or worn out as I have before..running is certainly good for your mental health. and I do seem to be improving ..... And the fields look lovely as the sun goes down

Wayne

Made it

Well I made it!!! My first training session in 4 weeks or so and I feel good. I'm back to week 1 of the training plan and I concentrated on the meaning of jog instead of run, keeping my pace down and concentraing on trying not to stain my hip. the result??? I made it, feel good and and back on the training. I just need to keep it easy now and hope for no more injuries.

I'm back with the osteo on Thursday for him to have a look at my running style.

W

first time in 5 weeks

Finally getting there. It's been a week since my last visit to the osteo, and I have been working on the stretches he gave me. I have had a minor setback a few days ago with a bad twist which has set my hip back a bit, but I'm going to go out tonight and see what I can manage. The key here is I think is take it easy....

If your interested the training plan I am trying to follow at the moment is the Couch to 5K

Nearly there

Been to the osteopath today, and my injury has substantially improved since I started going to see him. I'm upto 90% hip flex (what ever that means). I now have some more stretching exercises and will be able to go for a short run in about a week.... cannot wait!!!!

Wayne

Its getting better

The Hip/thigh is improving, almost walking around without limping. Off to see the osteopath tomorrow, who is probably going to poke me with his elbow again. I'm off to Germany over the weekend, so not much chance for training, so hopefully will be able to start hitting the roads next week. It's strange even though I had only managed 3 weeks before damaging myself, and I spent more time walking than running, I am really missing it.

Wayne

Tracking

Before I bought my new Garmin 405, I used trails on my iphone. The 3G iphone has built in GPS so trails is able to keep track of location. It's a pity that they are not allowed to use the map application of the iphone, but I gather thats due to licencing issues with apple. The only problem I found was I had to carry the iphone around, it didn't always start up correctly, and people could still call me. I like to travel light so I swapped to the Garmin. I haven't actually tried it in a running context due to my current injury, but its pretty good at tracking whilst driving.

Wayne

The start and a bit before

Actually this is not the start, its about 4 weeks into my training. But I have not yet got around to doing things before they are due, and I dont think you can back date entries.

Whats the point of this blog? It's really for me to keep a track of what I am doing, and give me some reason to keep going.

So I am 39, overweight and trying to get fit. I have done the thing that many people do when the watch the London Marathon, I paid up my £34 and entered the ballot for the marathon in 2010. Now we dont get to hear about wether we actually have a place until october, but if I left everything this them I would never gety any where.

Now I know I'm unfit. very unfit. So off I trundled to our local running shop bought a reasonable pair of running shoes, a heart monitor watch (Garmin 50) (I love gadgets!!!), an new ipod shuffle (again more gadgets) and downloaded a 'couch potato to 5K training plan'

Week 1 ,2 r runs of about 30 minutes with intervals of 1m30s walk, 1m jog. Not too bad although very stiff.

Week 2 : Repeat of week 1, with 3 runs this time. Getting better, although still stiff.

Week 3 Wednesday: The intervals were to increase to 2m walk, 1.30 jog. Not bad for the first day, but the second day I pulled up 1/2 way with severe pains in my left hip and stiffness in my back.

Week 4: Still hobbling around, with no thought of training (I can just about walk with a limp). Spoke to a friend and decided to see an osteopath, both to help with the pain, and discuss any possibly problems with my running (apart from being overweight and looking like a beached whale struggling up the hill.)

Week 4 Friday 22nd : Saw the osteopath. Very very good!! I have pulled a muscle (maximus median???) and and various bits that seem to be seized up (bit like my old car!) He gave my hip/back a good poke in an osteopathic way, which did seem to give some relief, and gave me some exercises to strengthen my muscles. I'm due to see him again in a week, but no training until then. The hip/leg is certainly getting better.

I also have a new toy. I like the garmin heart monitor watch, but I also liked the idea ofkeeping track of where I'm actually running, so along comes ebay and a shiny new Garmin Forerunning 450. Not cheap but very very good. It has an onboard GPS as well as the heart monitor options so I can track pace and location and then download it all to google maps. For someone who loves gadgets its one of those things that screams buy me, and then turns out to be a pretty good idea. It's simple to use and it works. A bit like my ipod.