10k Race Training Week 5

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Monday
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

Tuesday
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.

Wednesday
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

Friday
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.

Saturday
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.
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10K Race Training Week 4

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Monday
Endurance run today distance covered 4.6 miles, time 55 minutes.

My legs felt like lumps of lead again this morning, I don’t know if it is because I go up The Walk early in the run, I am sure it can only be strengthening my legs and in time I will not feel it.

I have not been keen on the idea of running in the rain, when I set off this morning there was a bit of drizzle and I thought it might have got heavier as I got further into the run, lucky for me it did not put down a lot of rain till I got back in the house.

Today’s run was a 4.5 mile run, working the miles out are easy the app does that for you and gives you a verbal warning when you have completed each mile, the only way I can get information about the half mile is to look at my phone.

The only problem with that is I have to take it out of the magnetic pocket I wear while running, I can only get my phone in the pocket if I take it out of the case I have for it, so it is not protected when take it out to have a look.

Anyway, I managed to run the full distance despite of my legs feeling a bit heavy.

Timings by Mile
1st 11.53
2nd 11.37
3rd 11.43
4th 11.53

Tuesday
Active rest day I did a nice steady 50 minutes on a bike at the gym, I had to walk round the gym for a while to ease the saddle soreness.

One thing about this week my legs did not feel as bad as they did last week, they still took a little while to loosen up when I started walking.

Once that was sorted I did my abs exercises then front and side planks to strengthen my core.

I must remember to take my headphones next time I do this I will be able to watch TV, it will have to be one of the kids programmes though, I couldn’t listen to the news for 50 minutes talk about getting brain washed.

Wednesday
Tempo run with James today, time taken 20:08 distance covered 1.91 the average pace was 10.32 per mile.

James has advised me to cut back on my training, I am currently doing 2 long runs a week and 2 tempo runs with a cross training day then 2 resistance sessions in the afternoon.

He has suggested that I only do 5 sessions a week, that would be a distance run 2 tempo runs a cross training day and 1 resistance session, being as I am paying him for his advice I think I would be wise to follow it.

You know I have mentioned not wanting to run in the rain, I thought today was going to be the day I would have to, it started to put a bit down just before we started, but we managed to get round before it really started to come down.

Timings
1st mile 10.36
0.91 10.30

Friday
Today should have been a cross training day but I did resistance training, I suppose I should have looked at my programme before going to the gym.

I think I did the training the correct way, I remember reading that you should work on the big muscles first, so I did chest first then my back and arms last then finished off with abs and core exercises.

It’s the first time I have done resistance training in the morning I have been doing it in the afternoon and having my evening meal afterwards, when I have done it this way I don’t normally feel hungry but even after having my breakfast which is normally my biggest meal of the day calorie wise, I felt hungry after a short period and it lasted all day, even though I had some snacks in between meals I tried to keep these healthy but could not resist the custard creams.

I’m not hungry as I type this though I have had my favourite meal tonight bacon, egg and tomatoes. Just in case you think I should not be eating this because it will not do me any good, when I started my get fit campaign I weighed 86.5kg (13st 6lb), I now weigh 80.6kg (12st 7lb).

Saturday
Fantastic day for the Barnsley Parkrun I left my running jacket back in the car it was that warm, there were 232 runners today from all age groups, and it was great to see the children joining the parents for a run, there was a group of youths in their early teens they all looked to be having fun.

I am getting better the third lap was once again the hardest, I did the run as a tempo run I think I managed to do it right, my breathing in places was a bit heavy but not over what my instructor calls an 8 not as you would suspect on the hills but on the approach to the hills.

I was using the hills to recover my breath and on the flat, I seem to be recovering better which is a good sign.

I finished at position 182 and my time this week was 35.27.

Timings by the mile
1st 10.28
2nd 11.00
3rd 11.15

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.

10k Race Training Week 3

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Monday
I have read quite a lot of articles on the internet about running faster so I thought I would give one of the ideas a go, there is a road where I live called The Walk it is on a fairly steep hill so I had a go at hill sprints.

To do hill sprints as the name suggests you run up the hill as fast as you can. Then you can ether jog back or walk back down and repeat this as many times as you can.

I had a nice steady run down there from my house and then proceeded to sprint up the hill, the first couple of times felt fairly easy and I managed to do two more before carrying on with my 3.5 mile run.

It was not all running though there was 3 or 4 times when I had to walk who can blame me, I can only see this making me a better runner.

The sprints must have taken it out of me I was falling asleep while watching the tele so I was in bed for 9 o’clock and slept till 6:30.

Tuesday
Today is a cross training day where you do anything but running sometimes called active rest, you do these other activities at a nice steady pace, I chose to go to the gym and ride a bike for a change.

I think the next time I do this I will take a cushion there where certain parts that were hurting more than others, I mentioned in another post about steady cardio and how I keep my heart rate at 101 beats per minute.

I set the difficulty level to 4 and keeping the speed around 70 rpm this was ideal for keeping my heart at plus or minus 5 of my desires heart rate.

When I got off the bike after 40 minutes I could hardly move my legs they were aching in places they don’t normally get sore, a short walk round the gym sorted that out.

Wednesday
I had a session with a personal trainer today, the whole session lasted two hours and he has put me right on a few things.

I mentioned that I would like to run the 10k in under an hour he has told me with my current fitness level this would not be possible.

We did a tempo run this is running just slightly faster than your comfort level you should be able to talk but only getting out 3 or 4 words out at a time, he has told me that this type of run should normally take between 20 and 30 minutes over a two-mile run.

If you feel you are getting out of breath you are running too fast you should slow down for a while till you get your breath back.

It was great to be able to talk to someone who knows what he is talking about. While following the programme that I got off the internet I felt it was not taking me in the right direction and only training me to be able to run the distance.
James is a great guy if you need help to get fitter, lose weight or improve your speed his contact details can be found on his site  http://www.getactivefitnesscoaching.co.uk

Friday
Got up just before 6 to have my breakfast before my run at the recommendation of my personal trainer, this meant I could not go out for my run till 8, It actually came in quite handy as I managed to get some practise in on my guitar while waiting to go.

Up to now I have been getting up and having a cup of coffee and doing my warm-up exercises then setting off and I have been fine. It’s not only James that says you should eat before a run there are lots of articles on the internet that tell you to do this especially before a long run.

Today was a 4 mile run done at a steady pace, I started at the pace I intended to maintain for the duration of the run, it felt a bit slow but that was the whole idea of the run not to get out of breath, the breathing was fine it was my legs that where feeling a bit like lumps of lead.

I kept going and managed to complete the run in 48 minutes for the last mile I tried to pick up the pace it was alright on the flat bits but even the slightest slope took its toll.

I was using the Mapmyrun app again and when I heard it tell me I had done my 4 miles I felt that I could run some more especially at that pace.

Saturday
Parkrun day my legs felt better than yesterday, I was supposed to do this as a tempo run I don’t know if I did it right but I did fell as if I was keeping a good pace and it felt faster than normal.

The weather looked fine here at home but when I got close to Locke Park there was a bit of drizzle I thought of turning round and going to the gym, people have told me that they like running in the rain, I don’t know if I would set off in the rain but if you are not near home when it starts you don’t have a lot of choice.

I will have to run in Blackpool if it rains I can’t see them giving your registration fee back just because the weather isn’t to your liking.

I am still improving in the Parkruns my PB is now 37 minutes, the last lap still takes its toll though at one point going up the hills I thought if I bent forward anymore I would be crawling. From what I have been told you are supposed to stay upright when running up hills, I had to keep telling myself to straighten up.

The total distance ran this week 12.6 miles.

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.

Parkrun Day

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Saturday morning, I could not sleep so I was up at 6:30, it’s parkrun day and I want to try and run around it a bit faster than I have been doing but I am afraid of burning myself out. I have done 4 now last week was the first time I managed to run all three laps.

I can run at 7.5kmh to 8kmh on a treadmill for 40 minutes so why is it I can’t run around Locke park at this rate, I know there are hills but I should be able to go faster than a snail’s pace, today is supposed to be an easy run but today I am going to push myself, I will let you know how I get on.

Back from the Parkrun.

I set off at the pace I wanted to run at on the first lap I was surprised at how quick I had got to the top of the hills, the second lap was quite a different story I managed to run up the hills but it was a struggle, the third lap it was back to the snail’s pace when I got to the hills for the third time I had to walk up the second and third hill.

I have just got to wait for the results to come in now.

Got the results I was 180th out of 202 the 115th mail across the line and 7th in my age group, the numbers just get better and better this means I’ve gone from 180th to 7th and set a new PB into the bargain my time was 36:53.

If I keep this up I’ll be finishing before I’ve started!

Today is the last activity day for this week, that’s 2 weeks training completes. The total distance I ran this week is 12.8 miles, this is the last post I will be making till next Saturday.

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.

Longer Runs

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The miles start to increase from today, the run today was 3.5 miles, I tried to map it last night and I thought I had got it right. Today I used the mapmyrun app for the first time I found it really useful I think I should have been using it from the first day.

I had it in my pocket and I could hear it talking, the problem was I couldn’t hear it very clear for the traffic, once I got onto the side roads I could hear it fine it tells you how far you have ran and how long it has taken you.

I took a different route today. In the village where I live there is a long hill, it starts off quite steep and starts to level off near the top it can’t be far off a quarter of a mile long. I expected it to be harder than it was and I got up it fairly quickly.

It took its toll in the last half mile. My legs felt like lead, I tried to put a spurt on and I did manage to increase my speed a little, I am going to make the hill the first part of the route from now on, from what I read it will help me to increase my speed.

I hope when it comes to do the Blackpool run I have enough left to put a spurt on for the crowd at the finish line.

I did find myself thinking about how far I had got to run before I had gone a hundred yards and started to wonder if I could do this, if that’s what I am like on a 3.5 mile run what am I going to be like when I have to run 7 miles in week seven.

While running I got to thinking about my resistance training, I seem to do a lot at the beginning of the week, a run Monday morning the gym in the afternoon, a run Tuesday then strength training in the afternoon, a run Wednesday morning then gym again in the afternoon.

I think I will move one of these sessions to Friday.

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.

Rest Day

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I could hardly move my legs this morning, they were especially sore in the top half at the back, I put this down to the strengthening exercises I did on Tuesday night. As well as running I am doing resistance training twice a week at the gym.

The strengthening exercises I found on a running site on the internet, so I thought I would give them a go, and see if it helps me with running faster. I was really glad it was a rest day this morning.

This is the routine I did: –

Running on the spot for a count of 60
Butt kicks for a count of 50
Hop for a count of 40, 20 on each leg
Jumping Jacks for a count of 30
High Knees for a count of 20 this is like running on the spot but lifting the knees high
Basketball Jumps 10 times, you crouch down then spring up (my feet barely left the ground)

Then you move onto

Squats 2 x 15
Front Lunges 2 x 15
Side Lunges 2 x 15

Then you repeat the ones at the top

Squats 2 x 15
Front Lunges 2 x 15
Wall Sit for 40 seconds and repeat 3 times
Heel Raises 3 x 10, that’s 10 in each position, feet parallel, pointing out and pointing inn

Repeat the top one’s again

Front Plank for 30 seconds
Side Plank for 30 seconds each side
Bicycle Crunches for a minute (this is a killer)
Bird Dogs hold 12 hold each for 5 seconds
Reverse Crunch for 30 seconds
Superman 5 times holding for 3 seconds
10 Hip Bridges

And for the last time repeat the top exercises.

I got these exercise plan courtesy of verywell.com.

I only hope I am alright for my run tomorrow morning.

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.

Speed Training

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Today should have been a 3 mile run at the pace I intend to run the race, when I got up I saw that it had been raining and there was a big black cloud hanging about, so I decided to go to the gym and do fartlek training (believe me I don’t need any training in the first 4 letters of that word).

So what is fartlek training it is a Swedish term meaning speed play, it is a system to help you to increase your speed and endurance, this is done by varying the speed you run at, and as I did it on a treadmill slope was added to make it a bit harder.

It starts with a 5 minute warm up at a nice easy pace, with a 7% slope, you can do this walking or jogging, then you have to run at 6mph, you take the slope down to 1%, Then you slow the pace to 5 mph for 3 minutes, next speed up to 6.8 miles an hour for 30 seconds, you repeat the last 2 steps till the timer reaches 25 minutes.

You then run another mile at 6 mph, lastly you cool down with a steady jog at 3.5mph with a slope of 5% to 7%, how are you supposed to cool down running up a hill, I did the 5 minutes but took the slope and walked for a few minutes to cool.

If I had read the instructions for this before going to the gym, I would have realised that mph was not good to me because the treadmill is in kph, it looks like I am going to have to do some conversions before I try this again.

I think the combination of last night’s strength train worked, for the first time since starting to run my legs really ached, it’s just as well tomorrow is a rest day, this should give my legs time to recover.

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.

Why Run A 10k At The Age Of 64

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While in the Royal Navy I would put my name forward for any sporting activity, one reason was it would get me out of the normal day duties, and another there was normally a visit to a pub afterwards, some might say my motivations where a bit miss guided, I did enjoy taking part in the sport, what I am really trying to get across is that I used to go at it like a mad man and tire myself out very quickly, I had no stamina.

Now I find myself at the age of 64 taking on challenges I would never try as a young man, even if it did get me out of work, the furthest I had ran for prior to this year was 1500 metre’s, a friend had volunteered me for the race, this was 40 years ago, I completed the race and was pipped at the post for third place.

In October 2016, I had to give up my job for health reasons, the doctors don’t know what is wrong with me, but one did say I should get some exercise, you don’t always listen to what doctors say do you, but I did not like how I looked in the mirror, my belly was starting to hang over my belt, a look I was not fond of.

I started with some dumbbells at home, then joined a gym just before Christmas, I know your supposed to make a resolution and then start in the New Year, I found this bloke on the internet who had taken himself from being overweight to winning body model competitions (I think that’s what they call it).

Anyway, his name is Chris Zaremba and his site is http://fitnessoverfifty.co.uk/ there is all sorts of information there from exercises to nutrition, Chris has done a lot of training and gained certificates in the fitness industry, so he knows what he is talking about.

The programme consists of cardio and resistance training, this is how I started running, there are two types of cardio, one is interval training, this involves running as fast as you can for a minute then walking for two, or till you get your breath back, then doing another minute running, the interval training is done over a 20 minute period, I have read that you should not do this for more than 30 minutes.

The other type of cardio is done at a steady pace, the pace that you do it at is 65% of your maximum heart rate, to find your maximum heart rate we need to do a bit of arithmetic, don’t panic I could do it so it is very easy, first of all take your age away from 220, and take 65% off that, I use the cross-trainer (elliptical) for this, the steady cardio for 40 minutes in length, making sure you stay within 5 beats of your target heart rate.

After doing this for around 6 weeks I took part in the Barnsley Parkrun this happens on a Saturday morning at 9 o’clock, now running on a treadmill and running on a paved path are two very different things, the later being the hardest, and then someone had put hills into this park to make things even harder.

The run covers three laps of Locke Park, and the hills go up in three tears, the first is the longest but not as steep as the next two, the next one is steeper but not as long, the last one is the steepest and the shortest, but this does not make it any easier.

On my first attempt it was a run walk, the run was at a very slow pace, I was that slow I was being overtaken by snails, I have now done four of these, and on the last one I managed to run all three laps, now I need to be able to go faster than the snails.

So why a 10k and not a marathon or half marathon, the reason is time, I can train to run in a 10k in eight weeks and I think it takes up to twenty weeks to train for a marathon, I might as well take it in baby steps and work up to it.

I have just started week two of my eight-week training plan, I would like to say the road running is getting easier, I am sure it will given time, back to the plan, over a week there is four days running, two rest days, and one day where I do another activity like swimming, cycling or anything that is different from running.

I choose the cross-trainer because I can maintain my desired heart rate, which is 101 bpm, I do this at level 14 at a speed between 65 and 70 cycles, at this level I find it easy to keep my heart rate within the limits.

Now comes the good bit, saved it to last, while doing this 10k run I am hoping to raise some money for a charity, the charity I have chosen is Bliss, the reason I have selected Bliss is because they gave support to my nephew when his daughter was born prematurely and very ill, this is the kind of support Bliss has given to families since 1977.

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.