When I started the Couch to 5k program in January I really started to look in to Canicross with more interest. For anyone who doesn’t know, Canicross is a sport where you run with your dog attached to you. It’s … Continue reading
Week 7!
Every run of the week is the same again, doing long runs with only a days break in between. A different form of stamina building.
5 minutes walk. 20 minutes run. 5 minutes walk.
This week has been tough and long. I’ve not kept to the schedule very well due to various things, so I’ve had a week in between runs at time. Not recommended, it definitely makes it much harder! However for one run I covered 2 miles! Another run it was 1.5 miles. Not bad! Laura is great as usual and talks at all the right times to keep you motivated. I do find the music a bit boring though, especially on long runs, but it is upbeat enough.
As usual I did it! Not too shabby. It was hard, i nearly gave up, I pushed and I feel good.
It’s very important to do your runs with only one day break, even if its raining or you’ve had a bad day get out there and have a run. You’ll feel worse if you have longer breaks.
On to Week 8! Nearly finished! But I shall keep it up.
Week 4 now complete!
5 minutes warm up walk. 3 minutes running. 90 seconds walk. 5 minutes running. 2.5 minutes walk. 3 minutes running. 90 seconds walk. 5 minutes running. 5 minutes cool down walk.
I feel like I am saying this every week now, but oh my god that was tough. But good. But tough.
It’s very difficult to explain how I really feel. Each run I set off, I struggle, I do it, I felt better!
Before I put you off, I have felt the best during this week! The hardest work produces the best feeling! Also the noticeable progress throughout this week has been better than ever. During my last run of the week yesterday I felt really good and fit.
Yes my legs ache at the end and yes as I’m running for 5 minutes my legs start to feel like lead. But it’s all worth it. Let’s keep it up!
I have always been a terrible runner! Always. I’m quite fit. I’m quite active and healthy. But I cannot run more than a few hundred metres without stopping, hand clutching a killer stitch, gasping for air.
I’ve tried to motivate myself, to go out and push myself on a run. I’ve managed to commit to a weekly run of 1 mile which I can do in about 11 minutes with a couple of walking breaks.
Recently I grabbed myself some books about running from my library and in one of them it mentions the NHS website for advice to start running.
Here is where I discovered Couch to 5K!
Couch to 5K
Couch to 5K is a program created by the NHS that aims to get any beginner to be able to run 5K in 9 weeks.
It consists of free podcasts which you download to your iPod or other MP3 device. There is one podcast for each week of training. You have to complete three runs for each week with at least one day break in between.
The podcasts are about 30 minutes long and you have Laura, a lovely lady, talking to you, explaining what you are going to do and giving you instructions of when to run and when to stop and walk, accompanied by some background music.
I found Laura’s voice so friendly and encouraging without being judgemental. (Yes I got all of that from a voice). Which is extremely important. I find it difficult to work with a person such as a coach or even a friend because I feel embarrassed and defeated. However Laura’s voice is brilliant, she makes you feel good about yourself and she’s not actually there to see you struggle.
However you must not cheat as it’s easy to stop running before the time as no one will ever know.
Week 1
So far I have completed 2/3 runs of Week 1. Week 1 consists of a 5 minutes brisk walk warm up. 60 seconds jogging and 90 seconds brisk walking, repeated for 20 minutes. 5 minutes brisk walk cool down.
My first time I found it tough but do-able. When I got to my 4th lot of 60 seconds running I was feeling pretty tired and sweaty but I kept pushing. The second to last run is probably the hardest point but knowing you’ve only got two more left is very motivational and it’s very easy to finish.
I run in the evening about an hour after my tea. On my second run I went out before my tea and found myself much weaker.
I didn’t ache or hurt for my rest day and don’t notice any difference so far which is expected as this is a slow period. I’m not looking forward to my first run of Week 2 as I feel like I’m not ready for the increase but I’m sure I’ll push hard and hopefully surprise myself. Looking forward to the progress.
The music of the podcasts is ok but it’s not as good as having my own choice. However it is motivational music with a tempo that I found myself matching to my stride. Ideally I’d have one earphone for my podcast and one earphone for my music!
http://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx
DogOddity 