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

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

Slowly but surely. Something like that anyway!

Well, it's been a few days since I last posted!


I thought it would be a laugh on Sunday (26/1/14) to try a brick session ie a bike ride followed by a run. Ha bloodin ha ha is all I can say


The ride was to be around an hour and 16 miles but because I hadn't plotted a route, I could only guess a time and distance. Anyway, I knew the route I was doing so set off at a reasonable rate (turned out to be 14.4 mph (on a mtb!!) but it was only 12 miles, so it was done in 50 minutes or so.


Following one of the slowest transition times of around 15 minutes, I set off on the run, sorry it's mostly walking at the moment), with the hope of doing around 6 to 8 minutes of running in the 35 minutes I'd be out.


This is where the ha ha comes in. Despite the fact that I was very hot still from the bike ride, and was feeling really good, the legs really weren't interested in running whatsoever. So, my 6 - 8 was more like 3 - 4 :D


I'm not complaining as this I think is the sort of thing I need to know. As mentioned variously on these pages, I do a lot of mtb'ing so of course I was going to feel good following the ride - it's what I do.


Unfortunately this means I am going to have to curtail the mtb rides when they are likely to clash with my runs (walks) as I think I need all the recovery time I can get. I'm going to restrict myself to time on the rollers on a Wednesday eve for half an hour or so and do a decent ride on Sunday mornings - around 8 hours before the Sunday runs (done in the evening). Or I'll do the run first. Hmm


Anyway, that was then and this is now ie about an hour after my last run which was the proper first of the 6/24 run/walks. Felt quite good and did 8 minutes of running which I guess must be just under a mile or so. Should be doing a night ride (mtb) in the local forest tomorrow but will concentrate on recovery for Thursday as want to try and do two 4 - 5 minute runs within the run/walk 35 minute session.


I'll only cut down on the cycling for two or three weeks to get the legs stronger for the running then get the two disciplines going together.


Anyway, time for a recovery sleep:)


Cheers

Feeling Epic!

Well, it's only a small step, but I finally managed some meaningful running tonight.


When I originally started this quest, I just went out for a few runs and made my legs hurt. Then I joined the www.beginnertriathlete.com forum and started following their Couch to 5k programme which (if you've been following this blog) will know involved some walking in the first week (which I did), then 3 minutes of running in the following week, which was last week and which I didn't do because my legs hurt so much. All I ended up doing was more walking.


Anyway, I think the reason for my inability to run was because I'd decided to walk the first mile and a half as a warm up, but (this is a theory) I reckon my legs got used to walking so said no to the running!


This brings me to tonight's sesh. I walked for probably a quarter of a mile to the main road, then started running. Ok, it was only for two minutes, but remember I'm supposed to be doing three minutes per half hour at the moment. So, then I walked a bit and recovered then ran the supposedly final minute.


Then guess what, yep, I felt so good, I ran for another three minutes, with a 30 second interlude to tie a wayward lace. Then I walked and near the end I ran for another one minute 15 seconds. All in all, I ran for 7 mins 15 secs, average moving speed 3.95 mph, max 9 mph, best pace 6 min 51 sec per mile. That would mean the 3.5 miles in 25 minutes. I think I may skip Week 2 (27 minutes of walking/3 of running) and go straight to Week 3 (24 walk/6 run) but increase the run by a little (target of 7m 30s run next time) if I feel ok. And to do all the running in two or three segments, rather than five or six.


Yes, I know many more miles will need to be pounded, but fingers crossed my knees are ok. I think I need to concentrate when running to make sure I don't run with loose knees - I know what I mean!


Anyway, bike tomorrow, then back to running Thursday


Happy Bloke, till next time






 

Last Walky so....

.....that was the end of week one.


All the walks have followed the same route and been approx. 2.3 miles in length and in the region of 37 minutes each. It was sort of deliberate to make it longer, as once the running starts, the time should come down much nearer to the target 30 minutes.


Obviously, once the running forms a major part of the session, then I may have to increase the distance. Who knows, I may end up running 3.5 miles in half an hour. Wouldn't that be something! Tri-optimist is probably about right:D


Anyway, tonight's walk, as you would expect was fairly uneventful apart from when a badger ran across the pavement. Nice to see one not lying in the road for a change.


Also, it was raining. Quite a lot - to the extent I even had my waterproof bicycle jacket on.


On Tuesday, I start the running, though only for three minutes of the session. I think this is going to be a long drawn out programme, and the tri seems an awfully long way away.


I was debating how to do the three minutes of running; ie all in one go or break it into minute long parts. Checked the programme, and it really is up to me.


So, for the first one, I'll try running the three minutes. If that works, I'll do all three sessions the same. If not, I'll break them up.


When we get to the third week, I may have two three minutes sessions with a three minute break. Not sure yet, and I don't know why I'm even contemplating the third week yet!!!


I suppose that technically, I did my first brick session today - a bike ride this morning (even though I broke the bike!!) and a walk this evening. The 12 hour gap may be an issue foe some though!!!!!


Anyway, back Tuesday or Thursday, to update. Enjoy.

Second Walky!

I was seriously considering skipping the first week of "The Plan", as I had already done a few runs but common sense dictated I didn't. So, last night I went and did the second 1/2 hour walk (again around 36 minutes). I used the first few minutes as a warm up and the same at the end as a warm down.


That's now nearly 4 miles run and 4.5 walked in the last two weeks - basically more than in the previous 10 years! Obviously, I've been walking, but only to the car and back!


First time I did the walk, the knees were quite sore for quite a lot of the walk, second time around, just towards the end.


I've lost around half a stone so far - four and a half to go!


Anyway, I'm nearly convinced this is the best way to go so will stick with it. Next walk will be Sunday, then from next week we start introducing running. Oooh, exciting.


But only 3 minutes per night, which should mean actually moving time will be bang on the time, then stretching etc.


Cheers all.

A Walk, Not a Run!

Last night I was feeling a bit rubbish so jumped in the shower, turned the temperature up and stood under it for 20 minutes or so. Then I went to bed.


Tonight, I decided that I really ought to be getting on with the running - but following on from the advice of the helpful folk at http://beginnertriathlete.com/ , rather than run, I decided to walk - supposed to be for 25 - 30 minutes, but ended up nearly 40. The route I took was slightly longer than anticipated. I did to about 35 minutes then wound down the pace till I got home, then did a bit of stretching.


A couple of things I noticed - walking at a good pace isn't that easy. Bear in mind that I haven't really walked anywhere for 10 years, since I stopped walking to/fro the station and same at the other end of the line! I had a stitch most of the way around, which was mildly amusing. Also my left knee was aching a bit but I think it's a muscle thing rather than joint. Hope so anyway.


I happened to start my (different) training programme on the same night the local athletic club go out for their run. Fortunately they couldn't see my phone on my arm as it was asleep :D


Anyway my previous attempts at exercise was a 10 minute run of around a mile and a lot of discomfort. Tonight, I did a walk and was out for 36 minutes and did 2.21 miles.


I'm going to stick with this routine (though I am sceptical), but these training plans are so similar and recommended by so many people, I don't think I can argue.


I do the same again on Thursday and Saturday. Next Tuesday I bring in some running, but only 3 minutes out of the half hour. That happens for three runs, then the running time increases by three minutes a week or so. Towards the end of the programme you are supposed to introduce cycling, but I'm doing that anyway.


Hopefully I won't ache too much tomorrow, and next Tuesday, the distance should go up, and/or time down. Will get in touch with the local athletics club I think :D


Till next time!

Another post - nearly two in one day!

You could probably tell from my previous post that I was a bit peeved at my earlier run, so I've gone and joined an online beginners Triathlon website/forum thing called Ta da daaaa (in the style of "Belt from the Croods"):

http://beginnertriathlete.com/

Anyway, it would appear I'm probably trying to do too much so I've downloaded their Aggressive Couch to 5K training programme and will try and take it at a more progressive pace.

Whereas I've only been doing the 10 minute runs, they are suggesting I start with 25 minute WALK, followed by a 30 min walk and then introduce running. It's also suggesting warm-ups and downs and stretching, so where I was walking out the front door, running, recovering and getting in the shower in 15 minutes, it now looks like each day's exercise will be more like an hour.

I'm now in a better mood. So there.

I'm probably going to skip Week 1, which was three 25/30 minute walks I've done four runs this last then days. Week 2 is 27 mins walking and three running. I'll also be getting some cycling in too.

Will let you know my thoughts at the end of day 1 of week 2 - being Monday :D

Cheers

Disappointing!

Just been out for a run, the first since Wednesday and a) it was the second slowest time since I started running and b) it transpires that my route is only 0.91 miles so I need to reassess a bit.

I did manage to run further than before - a tad over the half mile so that's one consolation I suppose.

It would appear that trying to break myself into running gently isn't working so will start running every day that I'm not cycling or swimming.

Also having a lot of pain in the front of lower legs, and thighs. I'm guessing that's normal as they haven't been used, apart from a bit of cycling, for 20 odd years.

May need to go for a walk later just to free them up a bit.

V. Irritated at the moment, so bit of a grumpy post I'm afraid.

Mid Day Shower Run :)

I wasn't going to run today for a couple of reasons - the main one being that I'm due to "lead" a night ride of the local mtb cycle club I belong to (it'll be a long hard muddy wet slog and I run at night so no-one can see me!), the other being that I only ran the night before last so wanted to give my legs a chance to recover more.

In case no-one has noticed, we are having some weather so the ride tonight will only happen if there are two or more people and so far there seems a bit of reluctance to my fb post looking for victims.

Anyway, it got to midday and I figured that if I ride tonight I won't be able to run so rather than find out later than I will be cycling and would have missed the opportunity to run, I decided to go out.

Bear in mind it's chucking it down, it's very windy and only about 5 deg C. So, I put on tracky bottoms and t shirt and set off.

I've got to admit the cold wind was actually taking my breath away - something I don't usually suffer with on the bike. Bit weird, but maybe I ride with my face down and run with my face up. Who knows?

When I did my first run the other night, I managed a couple of hundred yards before resorting to walking, today, despite the wind and rain and lack of breath I reckon I did about a third of a mile, so in the region of 600 yards. My next target is the half mile, then 3/4, and finally the whole way around. 

The legs are aching loads which I don't know whether it's good or bad, but the next run will be Friday and like I said in the previous partagraph, will aim to run the half mile. That to me will be a major milestone, and I'll only have to train to run 7 times further than that over the next five months and get the time down.

Which brings me to today's time. First run 10m 53s, second run 10 m 6s, third 9m 38s (despite the conditions). So it's going the right way, but I don't think I'll be breaking any records :D

Till the next one!

Not tonight!

Er, my fault. Went for a bike ride this morning - which wasn't particularly long, especially as I broke my bike (and thanks to Evernden Cycles in Paddock Wood for fixing it there and then when I went in) but I was in such a hurry to get home (to relieve mother from "babysitting") I completely forgot what day it was and took the boys to the café where we filled up on burger/chips (I had an omelette, cos I'm healthy). It was only when I collected the wife from the station and she said "Are we still having a curry tonight .....".

Anyway, will be doing another ride tomorrow eve in the mud and rain, so may not get a run in.

Just started reading Andy Holgate's book and got to admit, I'm going from nervous excitement to sh****ng meself.

Anyway, got to go as curry shop is waiting for me!!

Second Run

Well, I don't know what I was expecting, but I was hoping it would be easier than that!

It's only a mile! Any Xbox obsessed 10 year old could probably run it without batting an eyelid.

Still, after a couple of days off I decided that even though my legs were still hurting, I really ought to get out and do another mile. So I did.

Naturally, I wanted to go faster so got a pleasant surprise when I checked the stopwatch - 47 secs quicker; now 10min 6 sec.

Very pleased with that indeed. Sorry, I'm going to have to be a bit sad and say that now gives me an estimated time for the run of just over 35 mins.

I'm going for a "proper" bike ride in some mud for an hour or two tomorrow, so will probably give the run a miss until Thursday as I'm riding Weds night too. Who knows, I may change my mind and go out tomorrow.

I've also heard the pool will be closed for well over a month from the sounds of it!

Of course, whenever I do go out next, I need to be around 9 and a half mins :D

Till the next run !

Another postponement!

Well, I was going to pop out for my second run in four days but we had a family (bike) ride along the coast (Saltdean to Hove and back via a chip shop and the cliff café). It wasn't particularly quick - I logged the return trip at 8.5 miles in 1.5 hours. So, glacial would be the pace, but it was good fun - I did have one blatt at the eastern end of Madeira Drive up to approx. 27mph, but ended up waiting for the rest. The tri is twice that distance in around 40 mins (well, it might be if I had a road bike). 

Anyway, my legs are still aching quite a lot from first run so think it'll have to be tomorrow (Monday) for the next one. Will have to push it a bit I think as I was hoping to have had at least two runs under my belt by now.

As it's been so long since I last did any proper running, I really don't know what my legs should feel like, but reckon pain means I should rest!!

Till tomorrow then!!!

Quickie

Just a quick note to say that following last nights first night of running and that I was going to go for another jog around the block tonight, I have decided tol give tonight's run a miss. I have been hobbling around all day with aching and painful leg muscles.

Tomorrow, we are doing an annual family bike ride from Saltdean Lido to Brighton's Madeira Drive for a snack:D It will be a very gentle affair, so tomorrow night I'll be back on the run so to speak.

And yes, the legs really are quite painful!

First Run/Walk

What can I say - I don't think tonight's little effort could be called a run, more a trial to check everything that I needed to run still worked.

I'd marked out a one mile route around the block, set the stopwatch and took off - at a reasonable pace. Went out at 11pm as I really don't want to see anyone who might recognize me.

Anyway, I set off at a reasonable pace (felt like one at least), and was feeling really good for the first 150 yards, then the legs started hurting so I pushed it for another 50 and spotted a walker. I wanted a walking rest anyway and after another 40 yards they went left, so I went right and ran another 200 yards, followed by a walking break and so on for the mile.

The net result was a mile in 10m 53 sec which puts my time for the 3.5 mile run at 39 minutes - better than my first estimate, so I'm quietly optimistic for 30 min time. I know this is only the first run and only a mile and that 3.5 will be substantially harder, but I'll have done substantially more running by then too.

Bit of bad news though - the pool I train in has been flooded (and yes I appreciate that compared to all those unfortunate folk whose Christmases have been well and truly screwed due to weather, it's a fairly minor inconvenience) so that'll be delayed slightly.

Anyway, I had no idea there were so many muscles in my legs and how much they would hurt. Same again tomorrow and the next day, then a rest then more of the same :D

Stranger things have happened!

Okay, a couple of weeks back, we went to my wife's Badminton Club's annual Christmas dinner in a local public house. A great evening was had by all, and on the way out, a poster was spotted (by the wife) about a local triathlon taking place five and a bit months hence.

"You should do that!" she said.

My first Triathlon

Now, I do do quite a lot of cycling, but mtb, so the distances are short, but the pedal strokes hard as I prefer mud to tarmac. So the cycling shouldn't really be a problem other than I will be doing it on a mountain bike. Then there is the swimming, which also shouldn't be a problem as (even though it's been 30+ years) I used to swim for school, and though I'm not as fast as I was, and haven't got the stamina I think I should be able to hold my own (after some training - haven't done any serious swimming for seven months).

Finally, we get to the running. This holds the biggest fear for me as, even when I was at school I struggled with distance running, though was ok when playing rugby etc.

The other thing is that I haven't actually run since I was about 21 - I am now 47 and more than five stone (32 kgs) heavier than I was then.

So, after we got home from dinner, I asked the wife if she was serious to which she replied yes.

So, I signed up. It is now the 26th December and I now have five months to get myself fit enough to swim 400 metres, ride 16 miles and run 3.5 miles. Apparently, it's a race!

This blog will be to show my training results, thoughts etc and hopefully give others a bit of inspiration to do something similar or put then off completely.

Tomorrow, the 27th, it starts. I'm going to try and run/walk/jog/crawl a mile.

I'll also set myself some target times for the triathlon which are (and maybe wildly optimistic!!):

Swim, I'm hoping the 400m can be done as close as possible to 8 minutes - about 30 secs a length. I can do 25m in about 16 secs, but then need to recover for half an hour, so doing the 400m in 4 1/2 minutes ain't happening.

The bike ride is 16 miles, and 16 mph on a mountain bike for an hour might be a struggle especially as I have no idea how flat/hilly the course will be. Usual pace on dry dirt trails is around 9.5mph.

The run, at worst, will be a 3 1/2 mile walk - so an hour and I don't hold out much hope of doing it much quicker than 40 minutes - about 5 mph

I'm also going to try and lose some weight during the training - about 5 stone. Barring any health probs I think I ought to try and improve my overall fitness so the tri dream is the start - get swimming, cycling more, running a bit and lose weight.

By the way, as of today, I am around 16st 10lb (or approx. 106 kg)

I may be a bore and update every day or two, or just after every training sesh.
Wish me luck.