Tuesday:
I usually get up at 7.30 but this morning I set the alarm on my iPhone to 6.45 and put it beside my bed (I usually leave it charging in the kitchen all night). I woke in the dark and checked the time: 4.30. Back to sleep. Woke in the dark and checked the time: 5.45. Still an hour to go. Couldn't get back to sleep. Why can't I just trust that the alarm will wake me! I always do this.
Finally got out of bed in the dawn gloom and got into my running gear, ate a nectarine and drank some water. Joe was at the door before I was really ready but I grabbed my stuff (iPhone, earbuds, tissue). We walked briskly to the oval -- as usual it was a real effort for me to keep up with someone else's brisk walk, not only is everyone else fitter than me but they are also considerably taller. I am only 5' tall (152 cm) and leg length makes a difference! But I pushed hard and kept up.
Once there I did C25K training, starting again from day 1 week 1. Eight 60 second intervals with 90 second recovery walks in between. I stayed in the running lanes. Joe was jogging around the outside of the oval continuously for the 20 mins at about 12 kph. The lanes are just marked on the grass, which is usually a lovely surface to run on but after days of rain it was utterly sopping wet. My shoes and socks were sodden before I started the first interval, which was a bit cold and uncomfortable.
I managed the whole 60 seconds on the first two intervals but after than only got to about 30 seconds before dropping to a walk. I am determined to get better, and I will, but I am just not a natural runner. I really struggle to get any kind of rhythm and it feels uncomfortable in a way that is different from just muscle tiredness. I haven't done many of these running training sessions, but this was possibly the worst so far. The low-carb diet may be contributing to that. Whether that is the case or not, I'll just keep trying and I'm sure I'll improve in time. We are going to do two mornings a week.
With walking there and back and the intervals and a bit of stretching it was 45 mins of exercise.
Joe has an interesting way of setting his goals for races -- he aims to complete the race in less than double the winner's time. The winner of any race is generally a pretty elite athlete, so this isn't as easy as it may sound. Some people can do a 5k in about 13 minutes!
The first female in the Verti-cool challenge last year did it in 3:26, which gives me a time of 6:52 to aim for. That seems achievable.
The first female in my age group in the Canberra Times fun run last year did it in 23:48, which gives me a time of 47:36 to beat. I certainly hope to do that, it's only about 5 mins less than my current best. But the first female overall did it in 17:23 and I don't think I can do 34:46. Whatever, I'll do my best! Looking up those times again just then I discovered another fun run in September to aim towards.
Whatever my results are, it is all good exercise.
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Monday, February 25, 2013
Saturday, February 23, 2013
Training Goals
more Saturday:
I just signed up for a 5K (the Canberra Times fun run) -- my first 5K. So now I have two things to train for.
The Verti-cool Challenge, a 403 stair race up Telstra Tower, is on 24 March -- 4 weeks from tomorrow. As I have no continuous set of stairs to train on, it is very difficult to set a realistic goal based on my current knowledge. I nearly died doing up + down in under 10 minutes yesterday, but I should be fitter than that by race day (and won't have any "down" to worry about). I plan to be. I looked up last year's results and the winner did it in 2:47. OMG, right? The first woman (12th place overall) took 3:26. She probably wasn't over 40, but who knows. The first 100 or so people did it in 5:00 or less. So that is my goal, 5:00. That may be unrealistic, I just don't know. It is something to aim for.
To train for it I will use the library steps again at least once a week, plus climb Mt Ainslie (only 50 or so stairs, but lots and lots of "up") with Caroline on Saturdays. Which means I may never get around to doing Parkrun on Saturday mornings, but I'd rather climb with my friend. If she can't go some weeks I could do Parkrun then.
The Fun Run is on 13 April, so I have 7 weeks for that. I am going to start up my C25K training again, this afternoon I organised with a friend to run at the local oval two mornings a week, getting out of bed a bit earlier than usual. He is much fitter than me (like most people!) and has even run a marathon but we'll just be doing laps of the oval so we don't have to be going at the same pace. It's just nice to have a companion to make sure you get up and do it, and keep you company.
Unfortunately we have storms forcast all week so I'm not sure how that is going to go.
I had a look at my C25K app to see how many weeks the training course was (it's 9, I only have 7 -- and only plan to do two days a week not three, but then I don't expect to run the whole 5K) and it's been so long since I'd done it a suggestion came up that I start again from the beginning! I'd only done the first two days anyway, so I didn't have that much fitness to lose.
Last year's results for this particular fun run included the first woman in my age group of 40-49 (91st overall) with a time of 23:48. Since my best ever time is about 52 minutes, and I still can't run eight 1-minute intervals in a row, I don't expect to get anywhere near that time. I have seven weeks to train so of course I will get better ... I'll set a goal closer to the time but atm I think 40 mins would be pretty good for me.
And on in-between days, I'll keep on dancing at home!
I just signed up for a 5K (the Canberra Times fun run) -- my first 5K. So now I have two things to train for.
The Verti-cool Challenge, a 403 stair race up Telstra Tower, is on 24 March -- 4 weeks from tomorrow. As I have no continuous set of stairs to train on, it is very difficult to set a realistic goal based on my current knowledge. I nearly died doing up + down in under 10 minutes yesterday, but I should be fitter than that by race day (and won't have any "down" to worry about). I plan to be. I looked up last year's results and the winner did it in 2:47. OMG, right? The first woman (12th place overall) took 3:26. She probably wasn't over 40, but who knows. The first 100 or so people did it in 5:00 or less. So that is my goal, 5:00. That may be unrealistic, I just don't know. It is something to aim for.
To train for it I will use the library steps again at least once a week, plus climb Mt Ainslie (only 50 or so stairs, but lots and lots of "up") with Caroline on Saturdays. Which means I may never get around to doing Parkrun on Saturday mornings, but I'd rather climb with my friend. If she can't go some weeks I could do Parkrun then.
The Fun Run is on 13 April, so I have 7 weeks for that. I am going to start up my C25K training again, this afternoon I organised with a friend to run at the local oval two mornings a week, getting out of bed a bit earlier than usual. He is much fitter than me (like most people!) and has even run a marathon but we'll just be doing laps of the oval so we don't have to be going at the same pace. It's just nice to have a companion to make sure you get up and do it, and keep you company.
Unfortunately we have storms forcast all week so I'm not sure how that is going to go.
I had a look at my C25K app to see how many weeks the training course was (it's 9, I only have 7 -- and only plan to do two days a week not three, but then I don't expect to run the whole 5K) and it's been so long since I'd done it a suggestion came up that I start again from the beginning! I'd only done the first two days anyway, so I didn't have that much fitness to lose.
Last year's results for this particular fun run included the first woman in my age group of 40-49 (91st overall) with a time of 23:48. Since my best ever time is about 52 minutes, and I still can't run eight 1-minute intervals in a row, I don't expect to get anywhere near that time. I have seven weeks to train so of course I will get better ... I'll set a goal closer to the time but atm I think 40 mins would be pretty good for me.
And on in-between days, I'll keep on dancing at home!
Tuesday, January 22, 2013
400 steps!
Wednesday:
After going to the library yesterday, I came home to an email asking me to meet someone at the library the next day (today). So we went a bit early before it got too hot and tackled the stairs leading up to the library from the park. 25 stairs in total with two short landings. I did laps of jogging up the stairs then walking down the long shady ramp; which is totally not race conditions of course, I won't get a break every 25 stairs then. Jasmine sat on the stairs and read (about a mouse running a marathon, ironically enough, as she was the only one not exercising) and Aiden accompanied me part of the time and cheered me on when he needed a rest.
I hadn't really planned how many I would do, but I ended up doing all 400. It was surprisingly easy. I barely noticed the first 100 stairs then my heart rate started to go up, I was sweating after 200 and a bit tired after 300 but really 400 was barely a challenge. It took me 19 minutes in total, and a lot of that was the walking down the ramp.
I need to either run down the ramp to keep my heart rate up or maybe run down the stairs (I'm a bit scared of tripping and falling). And speed up my upwards jog.
Pretty cool that I know I can easily go up 400 stairs though, I am not going to collapse during the race.
For some reason stairs is just something I can do. Many exercises that other people would think easier than 400 stairs would be much harder for me.
After going to the library yesterday, I came home to an email asking me to meet someone at the library the next day (today). So we went a bit early before it got too hot and tackled the stairs leading up to the library from the park. 25 stairs in total with two short landings. I did laps of jogging up the stairs then walking down the long shady ramp; which is totally not race conditions of course, I won't get a break every 25 stairs then. Jasmine sat on the stairs and read (about a mouse running a marathon, ironically enough, as she was the only one not exercising) and Aiden accompanied me part of the time and cheered me on when he needed a rest.
I hadn't really planned how many I would do, but I ended up doing all 400. It was surprisingly easy. I barely noticed the first 100 stairs then my heart rate started to go up, I was sweating after 200 and a bit tired after 300 but really 400 was barely a challenge. It took me 19 minutes in total, and a lot of that was the walking down the ramp.
I need to either run down the ramp to keep my heart rate up or maybe run down the stairs (I'm a bit scared of tripping and falling). And speed up my upwards jog.
Pretty cool that I know I can easily go up 400 stairs though, I am not going to collapse during the race.
For some reason stairs is just something I can do. Many exercises that other people would think easier than 400 stairs would be much harder for me.
Friday, January 18, 2013
The first few steps
more Saturday:
There are 4 steps leading up to my front door. The Verti-cool challenge has 403 steps. So that is just 101 times up my little flight of stairs, right! It is not the same, Verti-cool is straight up; practicing on my stairs means 4 up, 4 down, 4 up, 4 down. But it is a start. And literally right at my front door.
This afternoon I went up and down 20 times; 80 stairs in total. It took me 3 minutes and is a fifth of the race distance. A good start, I think. I could easily have done more except I am cautious of my ankles which have been hurting a bit for the last few days after one dance session and are a bit delicate after my training run this morning. I am being very careful with them. Better to go slowly and not get injured! I have two months to train. I felt my heart rate go up and my breathing get a bit more laboured after about 15 "laps" (60 stairs). Obviously 403 straight up will be a bit more challenging. I feel like I could do it today, but I'll be able to do it a lot faster after two months training! I plan to add 10 laps a day, and of course I am still looking for a much bigger continuous flight.
I am oddly looking forward to this one. I think I am naturally competitive by nature.
There are 4 steps leading up to my front door. The Verti-cool challenge has 403 steps. So that is just 101 times up my little flight of stairs, right! It is not the same, Verti-cool is straight up; practicing on my stairs means 4 up, 4 down, 4 up, 4 down. But it is a start. And literally right at my front door.
This afternoon I went up and down 20 times; 80 stairs in total. It took me 3 minutes and is a fifth of the race distance. A good start, I think. I could easily have done more except I am cautious of my ankles which have been hurting a bit for the last few days after one dance session and are a bit delicate after my training run this morning. I am being very careful with them. Better to go slowly and not get injured! I have two months to train. I felt my heart rate go up and my breathing get a bit more laboured after about 15 "laps" (60 stairs). Obviously 403 straight up will be a bit more challenging. I feel like I could do it today, but I'll be able to do it a lot faster after two months training! I plan to add 10 laps a day, and of course I am still looking for a much bigger continuous flight.
I am oddly looking forward to this one. I think I am naturally competitive by nature.
Sunday, October 14, 2012
First training run
Sunday:
I did my first training run today. (Well, "run" in the broadest sense of the term.) I was a bit confused as to whether I was supposed to do it today or tomorrow as the information differed on different pages of the site but decided to start today and the program accepted that when I selected it on my iPhone. We were busy this morning and then it turned into a warm day so I waited until 4 pm.
I did a 15 min brisk walk first, then started the session. It consisted of a 5 min warm up followed by an easy 2.41 km at my own pace. I assume 2.41 km makes sense in the original miles of the creator. I was told by a friend to take it very easy at first, but after all I know that I can walk 2.41 km, or 5 km, or even 10 km. I needed to do more than that. I figure my best previous attempt was 5 km around the lake when I jogged about every 5th 100 metres.
I walked to a nearby oval that has a 400 metre circuit measured on the grass and did laps. I'm not sure exactly how much jogging/running I did but I slow-ran every straight and walked around the curves. I started off thinking I was running half, every second 100 metres or so, but it was probably more like a third. I'm happy with that. My calves were burning by the end of each run.
I realised quickly that my jogging/running style (as I've mentioned before, I don't think anyone calls it jogging any more, it's a slow run nowadays) leaves a lot to be desired. I slump forward and watch my feet. So I made a conscious effort to straighten up and look forward. When I got home I looked up running techniques and an upright form is definitely recommended.
The amusing bit was near the end. I was listening to music but RunKeeper would interrupt every so often saying how far I'd gone and my pace etc, so I knew I didn't have much further to go. Another run, another walk, but it still hadn't told me to stop. Another run, another walk. What the? Surely I'd finished by now. I'd actually decided that it wasn't going to give me a "done" cue and I was walking off the oval fiddling with my iPod when it finally told me the workout was over. And I realised that I hadn't taken into account the distance I had walked during my warm up. I had to do warmup plus 2.41 km.
I was tired and hungry when I got home but managed to not eat everything in sight, I just started making dinner. My calories have been great today.
I'm really feeling it in my back and legs, so I guess it was a successful first training run!
I did my first training run today. (Well, "run" in the broadest sense of the term.) I was a bit confused as to whether I was supposed to do it today or tomorrow as the information differed on different pages of the site but decided to start today and the program accepted that when I selected it on my iPhone. We were busy this morning and then it turned into a warm day so I waited until 4 pm.
I did a 15 min brisk walk first, then started the session. It consisted of a 5 min warm up followed by an easy 2.41 km at my own pace. I assume 2.41 km makes sense in the original miles of the creator. I was told by a friend to take it very easy at first, but after all I know that I can walk 2.41 km, or 5 km, or even 10 km. I needed to do more than that. I figure my best previous attempt was 5 km around the lake when I jogged about every 5th 100 metres.
I walked to a nearby oval that has a 400 metre circuit measured on the grass and did laps. I'm not sure exactly how much jogging/running I did but I slow-ran every straight and walked around the curves. I started off thinking I was running half, every second 100 metres or so, but it was probably more like a third. I'm happy with that. My calves were burning by the end of each run.
I realised quickly that my jogging/running style (as I've mentioned before, I don't think anyone calls it jogging any more, it's a slow run nowadays) leaves a lot to be desired. I slump forward and watch my feet. So I made a conscious effort to straighten up and look forward. When I got home I looked up running techniques and an upright form is definitely recommended.
The amusing bit was near the end. I was listening to music but RunKeeper would interrupt every so often saying how far I'd gone and my pace etc, so I knew I didn't have much further to go. Another run, another walk, but it still hadn't told me to stop. Another run, another walk. What the? Surely I'd finished by now. I'd actually decided that it wasn't going to give me a "done" cue and I was walking off the oval fiddling with my iPod when it finally told me the workout was over. And I realised that I hadn't taken into account the distance I had walked during my warm up. I had to do warmup plus 2.41 km.
I was tired and hungry when I got home but managed to not eat everything in sight, I just started making dinner. My calories have been great today.
I'm really feeling it in my back and legs, so I guess it was a successful first training run!
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