Another one bites the dust

Week 4 Couch to 5k 

 

For the runs in Week 4, the plan is a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Hill Rd, Donegal, Ireland

The first run was probably the best day I've had so far doing the NHS Couch to 5k.  It was easier than I thought it would be.  The contrast from Wk 1 where sixty seconds was really tough to now is remarkable.  I know to a proper runner 5 minutes is nothing but a warm-up: but to me 5 minutes of continuous shuffling/jogging is amazing.

The second and third runs were pretty similar.  I ran before dinner in perfect weather, sunny with a nice warm breeze.  I could maintain 5 minutes easily enough. My breathing is getting easier, I'm not gasping for air during the recovery walk.

Carndonagh, Malin, Trawbreaga.

The runs are following a pattern.  The first race is the hardest and the other two are just trying to improve or maintain my pace.

*5mins Cool Down Music:   Goodbye Yellow Brick Road by Elton John,  Twilight by David Gray,  Versimilitude by Teenage Fanclub.

*random music playlist.

All Right Now

NHS Couch to 5k  Week 3  Run 2+3


For the runs in Week 3, you  begin with a brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. 

The last 2 runs of the week were pretty similar.  I like to run before dinner so I can eat straight afterwards.  Insert picture of ravenous dog.  I felt like I was moving better, my knee seems okay .  I usually struggle at first then get better as I go along.

Lough Foyle, Donegal

There was no frustration this time about my speed (or lack thereof).  I'm just hoping to improve my stamina. Still have to improve my shallow breathing.

Malin, Trawbreaga

I would definitely recommend some dynamic warm ups before you start.  It seems to be helping me along with the yoga stretches after.  On youtube, I  do this ekhartyoga, yoga for runners or yoga with Adrienne for a longer class.


*5mins Cool Down Music:  I want Love -  Elton John.

*random music from my playlist.

Couch to 5k, starting Week 3

NHS Couch to 5k  Week 3  Run 1


For the runs in Week 3, you  begin with a brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.  


I waited a week to run again.  My right knee was stiff and sore after week 2 and I did not want to risk a serious problem.  During the week off, I practiced some yoga classes for hips and quads. After a week, I was actually looking forward to a run.  Laura, she who must be obeyed, said to go really slow the first few weeks.  I went ultra slow.  Imagine a very relaxed tortoise walking beside you.

Church of the Sacred Heart car park

The 3 minutes of running was completely manageable.  I tried to keep good posture, relax my shoulders, etc..

My knee didn't react thankfully to the longer run.  Before the walk, I did some dynamic stretches like leg and arm swings: just to warm up my body..  Think I'll continue with that, it really helped.  After the run, I did an ekhartyoga for runners class on youtube:  did this to mitigate stiffness.

*5mins Cool Down Music:   Voulez-vous -  ABBA



* random music from my playlist 

 

Couch to 5k, Week 2

c25k  -  Week 2,   Run 2+ 3


For the second run I tried the field again. It has good views and the field is pretty flat.  I'm getting used to the longer run now, it's only 90seconds but still.  Still have to get my breathing under control.  I'm taking big gulps of air throughout and kind of mouth breathing.  It's very attractive.

Sliabh Sneacht, Donegal

Run 3 happened before dinner.  Glad I did it before dinner as I'm not sure willpower would've got me off the couch that evening.  My knee was a little stiff from the last run but, when I started running there was no pain. 

 

 

 

Carrowreagh Rd, Donegal

The length of the runs are getting easier.  The first 2 intervals are normally my slowest; then I pick up the pace afterwards.  Maybe I need a longer warm up, 5 mins does not seem enough to get my old bones warm.  I'm feeling pretty happy about starting the Couch to 5k.  There seems to be a plethora of runners the last few years, maybe I will join their ranks.


* 5mins Cool Down music:    Pusherman - Curtis Mayfield:,   I've seen that movie too -  Elton John.

* random music from my playlist.

Moving on Up

Week 2  Run 1

This week the runs consist of  a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

The first 90 seconds were hard.  I did the same uphill route as before.  Did not think I would last.  My slowness was frustrating, but I did it.  The last run caught me out.  I thought I had finished and was just enjoying the scenery.  The good weather is helping me, if it starts to rain I'm worried I might stop.

We do have sunny days in Ireland

On the podcast Laura advises you to run with your heel striking the ground first.  I thought this was a big no-no. The website tells you to land mid-foot.  Which one to trust?  Apart from that I'm enjoying the programme. 


*5mins Cool Down Music:    Tell her -  Del Amitri.  This was a blast from the past.

* random music from playlist.

If I only could, I'd be running up that hill

Week 1  Run 3


The third run of the week and I'm feeling pretty good.  This time I turned right outside the house and went up the hill.  I tried to time it so the 5 minutes warm up would take me to the top of the hill and then it would be a flat surface for the running.

I enjoyed this route.  The good thing about running on country roads is you will not meet many cars or people.

Donegal countryside

I can now manage a slow, slow 60 second run. At least I'm not out of breath or stopping which I'm happy about. Roll on week 2.


*5mins Cool Down Music:     Just - Radiohead


*random music from my playlist.

Once More, With Feeling

Week 1 Run 2


Who knew wearing an appropriate outfit would help with exercise?  I put on my sweat-wicking exercise clothes and off I went.  On the podcast you listen to the pleasant voice of Laura, she gives you tips on how to run, how slow you need to go etc...  I find her easy to listen to and the non-copyright music isn't terrible.  I'm also too busy concentrating on my breathing to worry about what music is playing.

Instead of public awkwardness, I decided to go for a run around the field at 8pm.  Before I even finished my warm-up, I was interrupted by a horde of hungry sheep mistaking me for a farmer.  I had to practically sprint to the gate to avoid being trampled.  They're quick little feckers when hungry.

hungry sheep

Anyhoo,  I tried another field and it was a much improved performance.  I think I can walk faster than I run but hopefully that will change.

*5mins Cool Down Music:  This Charming Man - The Smiths

* random music from my playlist.

Lets Do This..... Badly

WEEK 1 RUN 1


Yikes.  This might go without saying.. but DO NOT wear a heavy jumper, jeans and a heavy jacket when you start to run for the first time.  I decided on the spur of the moment to start the NHS couchto5k whilst going for a stroll.  I put on the podcast and just started to run without any planning or care. It wasn't successful.

I have no doubt that I looked ridiculous breaking into a run. Luckily there were few cars or people on the road.

Another thing that goes without saying, try to time your run so you do not finish near a supermarket.

You will end up emotionally eating for 2.

The first run I headed into town then, I veered into the Church car park just so no-one could see me.  I completed the run hot, sweaty and miserable.  My heart was racing, I had a stitch and was panting like a dog.  If that isn't attractive, I don't know what is.

As D-Ream said, "Things Can Only Get Better".

*5 mins Cool Down Music- Hooked On A Feeling from Guardians of the Galaxy soundtrack

* random song from my playlist.  Did not match my feelings.

Introduction to my couchto5k journey

"The trouble with jogging is that by the time you realize you're not in shape for it, it's too far to walk back." -Franklin Jones



I have never been a runner.  Lets get that clear from the start.  Attempting the (*1 mile run) at school has never left me. Granted I walked the entire mile and got detention for it.  My bad!  The only memories of P.E. class that I can recall seem to involve endless running around the all-weather pitch in the rain.  Ah, memories.

I have decided to start this couch to 5k challenge,  http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx.  It's a free programme from the NHS, with the aim of getting you to run a 5k in just 9 weeks.  Fingers crossed.

The first week consists of 3 runs on non-consecutive days.  You start with a 5-minute brisk warm-up walk, then 60 second jog/run, 90 second brisk walk. The aim is to run 8mins in total.  The podcast narrator is Laura who will guide you through the lesson.

Lets do this..

* This was the 1980's, we still used Imperial.