Damnit. It must be that time of year. 3 days off work in the last 2 weeks, and no running since October 29th (2½ weeks ago). But today I went swimming with the family (splashing about, no proper lengths or anything), and I didn’t die, so that’s a plus.
So the plan is to get back into the running in the following week, probably stepping back to the 15 mins run / 2 mins walk level.
Last time, I said my target for the next couple of weeks was to be able to run the whole way round my usual 5km route. Well, I sort of did it a couple of weeks early, look:
OK, so it’s not quick by any means, but it was running all the way (in some pretty horrible sideways-rain weather too, I may add).
On to the 10km plan proper now…
I’m one run away from finishing the BUPA 5km Training Plan (pdf), which is somewhat surprising in itself. I drifted from the plan slightly, and did 7 runs every 2 weeks, aiming for every other day rather than 3 every week. I also had most of a week off due to work and a bit of a cold 1 so I’m fairly pleased to have completed the 8 week plan in about 8 weeks.
In those 8 weeks, I’ve gone from running for a minute at a time, with 2 minutes of rest in between (“a good walk ruined” 2) to running for 15 minutes at a time with a couple of minutes rest in between. I’ve even experienced one or two of ‘those’ moments, where everything seems to be going well and you can run faster and faster (it’s all relative).
I think one of the most encouraging results of this first foray into running is that my asthma has behaved itself. I’ve gone out when feeling a bit chesty and didn’t deteriorate into a sweaty, wheezy wreck (just a sweaty wreck). That’s good since I’ve certainly used ‘feeling a bit chesty’ as an excuse to not do things in the past.
And now it’s on to the 10km plan (pdf).
The main aim for the next couple of weeks is to be able to get round one of my normal 5km routes without any walking (due after another 2 weeks). I think that’s doable; here goes!
1 I sneezed a couple of times.
2 No no, that’s golf.
Strava just gave me my first achievement – the 40km MTS badge – which was jolly nice of it.
I’m just slightly below the median in the Strava rankings for this month (53% of people have run further than me so far this month), and a full 588km behind the leader, but it’s not about that. The thing I like about Strava is that I can go back through my runs and see how I’m improving. At the end of August I was walking more than I was running, averaging nearly 14 minutes a mile, and feeling like my legs were about to fall off when I got back. Now, I’m still on the ‘run-a-bit / walk-a-bit’ training programme, but I’m only walking 2 minutes out of every 9 and averaging just over 10 minute miles.
I think I’ve got 6 more runs in me this month, so I should get up to about 70km. Then October starts, and I try to beat it…
The remnants of Hurricane Bertha hit whilst we were away. We spent the morning acting as ballast in the tent to stop it blowing away, but ventured down to the beach at Widemouth Bay once the wind died down a bit. In splendidly British fashion, we splashed about a bit as people in full wet-weather gear walked past, bemused and amused.
It was quite lumpy.
At the end of my third week of the BUPA 5k running plan, and things are going quite well. The plan has matched my fitness pretty accurately so far, and I get home feeling suitably shattered, but I haven’t found anything out of reach. I’m doing slightly more than the plan suggests, just because the route I’m taking is a bit further than the plan’s reps take me.
I’m up to about 3 miles in about 35 minutes, with about a 60/40 split between running and walking.
Mrs H and I are also doing one of those situp / pushup training plans; we’re up to 40-odd situps and 30-odd pushups. My stomach aches in places that haven’t known exercise for a long long time.