10K Race to a 10 Mile Race Can I do it

That’s the 10K completed and very proud of myself for doing it in 71:44, not the fastest 64 year old but not too shabby to say I have only been running out doors since the beginning of February.

Prior to that I had been running on a treadmill for 3 months, as anyone will tell you running on a treadmill and running outside are totally different.

Since the 10K I have had 2 runs this week that was a short tempo run and the Saturday Barnsley Parkrun, I am please with my performance in the parkrun, I managed to get up the hills on the third lap without coming to a virtual standstill and I managed to put in a sprint.

I felt great after today’s run and I felt like I had put in a good time

The results for the parkrun and my times by the mile are: –

A new PB of 34 minutes and 124th out of 250
1st 10.44
2nd 10.44
3rd 11.14

Monday sees the start of the new training program for my next challenge, which is a 10 mile race taking place in Richmond Park London. It is on the 4th of June which is 5 weeks away. I have opted to increase the intensity of the training as another challenge.

We will have to see how it goes as I don’t want to burn myself out.

10K Race Training Week 8

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The final week of the training for the 10K race, it will be a race for some people more log a jog for me.

Set off for a 4 mile run this morning, I felt alright for the first 2 miles then my right leg started to hurt not just my calf muscle but my hip as well. I did just over 3 miles I wanted to carry on but thought better of it and headed home walking the rest of the way.

I hope things go better next Sunday.

My Times for each mile
1st 11.38
2nd 12.08
3rd 12.03

Resistance training

Just a short 2 mile run, I felt good on the run no issues with my calf or hip and I took on a couple of hills, at the end of the run I felt really good within myself. The times for each mile was very close another thing I was pleased about.

My Time for each mile
1st 11.04
2nd 11.03

Fri day
Steady cardio, I did 5 minutes on the rower then 10 minutes on the cross-trainer then 10 minutes on a bike and finished off with a 1K run on the treadmill.

I had planned on doing a short run today just to loosen up but as I will probably be walking the race route in Blackpool later today I will use this to loosen up instead.

Race Day.

The weather was just right there was a light breeze and the sun was shining, the breeze was a little bit cool which was great for running against, the run back to the finish line was with the breeze and it was so light you could not feel it, by the time I got to the finish I felt as if my forehead was burnt.

The race itself went well on the out run my legs felt heavy at one point I thought of walking but I persisted and planned on increasing my pace once I past the 4 mile mark. My incentive at that point was to catch up with a group of people I had been running with who had got away from me.

I increased my pace and intended only to catch up with the group but I finished up passing a few of them which was a great feeling. We were running on the bottom level and to get to the finish on the middle level we had to climb a steep ramp, as soon as I saw the finish line I started feeling a bit emotional.

I don’t know if it was the relief that I had actually done it or if it was pride.

Race Results
Runners 553
Position 380
Time 1:11:44

My Time for each mile
1st 10.46
2nd 12.03
3rd 11.45
4th 12.06
5th 11.21
6th 11.06

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10K Race Training Week 7

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I did the same run as last Monday with very different results, I felt good when I set off and still felt alright at the turn around point. I don’t know if this had an effect on my performance but I had a sudden urge to go to the loo and it stayed with me till I got home.

When comparing my times with last weeks, it looks like the loo factor did make a difference to my run.

The run up the hill was a lot harder this week my calf muscles started to stiffen and at one point I thought about walking, I started thinking I ran it last week so I can do it again and this kept me going.

My Times for each mile
1st 10.21
2nd 10.47
3rd 11.56
4th 11.26
5th 12.04
5th 13.02

Resistant training today, there are 11 exercises all on the upper body and takes it just over an hour.

The exercises are for the chest, delts, triceps, back and biceps I have 6 exercises for each that I rotate doing 2 from each group per session, for my forearms I only have 2 and I do 1 each session.

I have to adapt some of the exercise as they don’t have a full range of equipment.

The one thing I like about the gym I go to it’s not busy and you can get on the equipment when you want to.

Tempo run today this I did on my own this morning, the wind did not help much it was quite strong and in the exposed areas on the route you could really feel it, the first part of the route I took was fairly flat as you can see from my times below.

Once I hit the hills on the second half I had to slow it down to keep my breathing around an 8.

My Times for each mile
1st 10.18
2nd 11.07

Steady cardio, I did 5 minutes on the rower then 10 minutes on the cross-trainer then 10 minutes on a bike and finished off with a very slow run on the treadmill.

The reason for the slow run so that I did not aggravate the soreness in my calf muscle.

As you may have seen further up this post I have been having problems with the calf muscle on my right leg, I had a visit to a physiotherapist on Thursday I can’t remember being in so much pain and I was paying for it, she advised me not to take part in the parkrun and with only 8 days to the 10K at Blackpool I took her advice.

She suggested a run on a route as flat as I could get it and that is what I have done today. I only ran for 2 miles the first was done with my breathing at a 5, I felt alright after the first mile so I took my breathing up to an 8 and held it at this for the second half of my run.

As I could not take part in the parkrun today I volunteered as a martial, parkruns are free and anyone can take part you don’t have to run all the way you can run a little walk a little.

My Times for each mile
1st 11.29
2nd 10.35

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10K Race Training Week 6

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I am really pleased with myself the route I took involved running downhill for 1.4 I then ran along the disused rail track till I reached the 3 mile mark, I then reversed the route coming back up the hill really slowed me down but I managed to run all the way back up it.

The reason I am so please with myself is the last time I tried to run up this hill I only manage a 100 yard (if that) before I had to walk and walked most of the way.

I knew coming back up the hill was going to be hard, I managed to keep myself at a nice stead pace so that I had enough left to make it to the top. I was surprised by my breathing it was not laboured till I was about half way up the hill.

I managed to put a sprint in coming past the cue at the bus stop, just a bit of showmanship.

My Times for each mile.
1st 10.06
2nd 10.53
3rd 11.32
4th 11.18
5th 11.33
6th 12.07

Visit to the gym and did my resistance work, I put some extra weight on today just to see how much difference it makes, I have been taking pictures every three months since I started exercising, there is a bit of a difference but it does not seem to be happening as fast as I would like.

With the extra weight I was not able to do as many reps, I am not sure if doing less reps with heavier weights or doing the required amount of reps at a lower weight is going to get me the required results.

I don’t want massive muscles I just want to look as though I have some

Tempo run with James today, this run was just short of 2.5 miles. It was fairly flat to start with the second half was up some hills the first one being the longest and the steepest we finished up on top what was the muck stack from the pit that used to be there.

We had a nice view of Barnsley from there.

I managed to keep my breathing around an 8 but on the last hill it was going over a 9, this needed a slight alteration to the pace and I felt alright, it was a good run and I felt great afterwards

My Times for each mile
1st 10.35
2nd 11.49

At the advice of James I did my cardio on different machines, I did 10 minutes on the rowing machine, 10 minutes on the cross-trainer, 10 minutes on a bike and 10 minutes on the treadmill.

I have for a long time avoided going on a rowing machine, I had a trainer push me to hard on one and I could hardly breath, I had the machine set a level 5 in the middle and found it alright but as I have lost a bit of fat round the backside the seat felt a bit uncomfortable towards the end.

Up early this morning so I decided to have my breakfast, my previous runs have been done on an empty stomach I wondered if I would be OK. The run went well I managed to keep my breath at 8 except the last little hill I went up to a 9, I can’t say I notice any difference in my performance with food in my stomach.

I tried not to think about the hills so I concentrated on my breathing to take my mind off them, it seemed to work so I know what to do the next time. I have not got my mile times this week I started the Map My Run app as I was walking to the start, I paused it and did not realise it was still clocking up the distance I had walked.

I came 177 out of 212 and a new PB of 35.01

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10k Race Training Week 5

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Week 5 starts with a 5-mile run, I set off too fast and I knew all about it from the second mile, it’s just as well it is flat on Portobello prom the only slope is at either end but nothing compared to the hills in Locke Park.

I ran towards Leith initially and turned around when the footpath joined the main road and then ran back towards Musselburgh, I thought I had judged the distance correctly so that I would finish outside the swimming pool but I was about half a mile short.

I didn’t want to run past the pool so I ran round the side streets. The pool has been handy for getting changed they only charge for the use of the showers.

My Times for each mile.
1st 10.32
2nd 11.14
3rd 11.24
4th 11.35
5th 11.17

Got it right this morning did the resistance training, there is a lot more equipment at the Portobello swimming pool, so I was able to do most of the exercises, the was only one I couldn’t do was the seated rows.

The weights on the machines go up in different increments from the ones at my regular gym, so I just recorded the numbers of reps I did and tried to get the weight as close as I could to that at my normal gym.

Tempo run this morning and I managed to keep my breathing between 8 and 9, keeping my breath at the right level is easier than the running itself.

The run itself was only was just over 2 miles and took 21 minutes to complete.

My Times for each mile
1st 10.11
2nd 10.12

Steady cardio at the gym today, I did 50 minutes on the cross-trainer I must be getting fitter because I managed to keep within my desired heart rate at level 14, doing between 70 and 80 cycles per minute.

When I have done this in the past I have had to keep the speed between 60 and 70 cycles to maintain my desired heart rate.

When I got up this morning the weather did not look too good, when I checked the weather forecast it said it was going to rain, I was toying with the idea of going to the gym and doing a tempo run on the treadmill.

But the boss reminded me that if it rains in Blackpool I will have to run, so I went to do the Parkrun instead.

Once again the last lap took its toll, my breathing was very close to a 10 this is the level where you would find it difficult to talk, I slowed my pace right down to try and make the breathing easier but I was determined not to walk.

When you are fresh it’s very easy to go out fast on the first lap, when trying to control your breathing it takes a while to get to an 8, I didn’t really feel I had to an 8 till the second lap.

My Times for each mile.
1st 10.34
2nd 10.55
3rd 11.41

Parkrun result new PB 35.16, 202 out of 220.

Don’t forget I am running to raise money for Bliss.
If you wish to donate please click here, if you can’t give anything then please click on of the share links, this will be a big help THANK YOU.