Running Feat – The Final Countdown
If you have been following my previous blog (and if you haven’t then shame on you !! And get it read NOW 😉 !!) then you will have seen that for the last 4 weeks, I have been training my body to run. Yes – I had never run in my life until 19th January this year, when I decided to enter the Fradley 10k Run on 15th March, more for me than any other reason. Its something I have never done before, is a great test of my fitness, endurance and the motivation of my mind, as well as being a fine achievement. So I am going from 0 to 10k in 8 weeks, the truth is (and if you have been reading my previous Running Feat blog) I have done 0 to 10k in FOUR weeks !!! I completed my 4 week 10k test run on 17th February, and made it in 55 minutes and 4 seconds. From being a total non runner (I didn’t even want to run or enjoy the thought of it) to being a runner who really enjoys his new hobby, has taken 28 days, and the time I did is apparently a respectable time for a seasoned 10k runner. I had set a target of below 45 minutes for my race, however, despite having shaved 17 minutes of my initial 10k assumed time, I have adjusted that target to 50-55 minutes for the race.
This blog has been started for the last 4 weeks of my training – “Running Feat – The Final Countdown” – because it has started. Follow me as I attempt to shave more time off of my 55 minute and 4 second 10k in time for the race on 15th March.
19th February – Run 16 – Consolidate The Time
So I decided this afternoon, that I would see if I could consolidate my 10k time. It was raining, it was windy, and to be perfectly honest I was looking for any excuse not to go on my training run – it was raining too heavily, I did not have time before my OGP Lifestyle meeting this evening etc. But as those of you who follow OGP will have seen, I posted another blog last night detailing how I had discovered the secret of willpower.
Well Will Power visited me again this afternoon, and pointed out to me that if I wanted to improve my time then I needed to train, and that way my time on the day will be awesome. I listen to Will, and thought “He’s right”, and I went and got my running gear on. Once I was in it and had my wooly hat, buff and gloves on, I was quite up for it. I started up RunKeeper and stepped outside – the rain had stopped, the wind died down and so off I set.
Taking the same 10k route as on Tuesday, I ran. The first 5 minute callout gave me an average per km of 5 minutes 21 seconds, and so it went, for the first few kilometres. As I then progressed, the time per km was getting longer – as I say I didn’t really feel in the zone, but I kept pushing myself onwards. As I got into km 7, I decided to change the route a little and turned left, and my pace seemed (mentally anyway) to pick up, I was on the homeward stretch.
As I reached the last 2k, it began to rain, getting steadily heavier and heavier, forcing me to pick up my pace yet again. And I eventually returned in 55 minutes and 55 seconds – 51 seconds slower than my first 10k run – which was disappointing but expected and on the positive side was still in the region of 55 minutes
I have decided that my next run will be a 5km, the one after that a 7.5k, and then the one after that a 10k for the next 2 weeks. I shall then reassess it as I go. I’m really quite proud of myself, because I have just followed my own ideas to train, I have not followed any particular plan. I have been quite disciplined with my eating and juicing, and maintained my attention to exercise at boot camps 4 or 5 times a week, running on my non boot camp days – so I have good reason to be proud 🙂 On top of this, when I see my friends they tell me how good I am looking – especially those who haven’t seen me in a while. Its a great feeling!!
I’ve also decided that once I have done my 10k, I shall keep running for pleasure !! I may take part in more 10k runs I may not, but Gilly said to me this evening – the warm weather is coming, and running in the sun is great. Working on the tan whilst you exercise. Well that made me smile, and made up my mind !! Speak soon
22nd February – Run 17 – New Training Regime To Improve Speed
Today was the first day of my new training regime in the final countdown to the Fradley 10k on March 15th – 5k, 7.5k, 10k rotating for 2 weeks. And what a day to start !!! Weather was a mix of rain, sleet, hail and wind and that wind was bitterly cold – my partner wanted to go shopping so I decided first, to go with her to the supermarket . . . was I delaying ? You betchya – who in their right mind would want to venture out in weather like this, let alone RUN!! I may be dedicated, but I’m not stupid!!
When we came out of the supermarket, it was still precipitating and it was still bitterly windy. We got into the car and I said “Nope, definitely not looking like the sort of weather for a run” – I mean I dont want to get MAN FLU, that would ruin everything 🙂 So as we drove home we were planning a late lunch, and then we saw him – lone runner doing his run. That was that, I thought “well if the weather hasn’t put him off, and he can do it, then so can I!” And so I did – I got home, got into my gear, and with trembling hands and numb feet off I set !!
It was only a 5k day today, so just 2 laps of my original circuit. I set off at quite a pace really, I think the weather spurred me on – the quicker I do it the quicker I get home and all that. My first km was completed in just 4 minutes and 36 seconds, and so my first callout at 5 minutes was less than 5 mins per km average – this brought a smile to my face, and I tried to hold the pace. With my slowest km being the 3rd at 5 minutes 17 seconds, this was going to be my best 5k time to date without a doubt – my average is usually between 5 minutes 20 and 5 minutes 30. And I was not disappointed, I came home 5km later, in 25 minutes 30 seconds with an average of 5 minutes and 5 seconds per km – A NEW PERSONAL RECORD, 2 minutes and 11 seconds faster than my previous best 5k.
If I can keep that pace up for an entire 10k (and I doubt I can – but I’ll try) then I can get under 50 minutes if I try that little bit harder!! Still lets not run before we can walk eh ? (Sorry 😛 !!!) People have told me though that on the day with the adrenaline pumping and in the heat of the moment, there is that extra push, so never say never.
The idea behind my new training regime, of the rotating the increasing distances, is that I now know that I am capable of this speed at 5k, so will try and carry it through to the 7.5k and then through to the 10k, meaning that I am constantly improving the times for each. Lets see if theory begets practice 🙂
24th February – Run 18 – I Don’t Believe It
So the 5k went well. Today was a 7.5k – with a previous best time of 39 minutes and 32 seconds, my goal was to do it in around the 38 minute mark, carrying the speeds I used on Sunday with my 5k in to todays slightly longer run.
The sun was up, it was dry, relatively warm, but there was a chilly breeze and quite a strong one at that too. This run took place at lunch time rather than in the evening. I decided to keep to the 2.5k lap, and I shall do my 10k by doing 4 laps – that way it will make for a better comparison, than if I completely change my route.
I set off at what I felt was a fairly good pace, enjoying the sun on my face . . . it felt really good. I got my first callout at 5 minutes to find that I was running at an average pace of 4 minutes and 51 seconds per km – for me, that is QUICK !! I felt good. The next 2 or 3 call outs were also giving me an average of under 5 minutes, although they did keep getting closer to. I was smiling by this point and doing the math (or at least trying to!!) what was the realistic time for todays run to end at. I worked out that if I kept going at this rate, it would be 38 minutes or better. I checked my 5k time as I went past the 5k, and it was (bizarrely) 24 minutes 24 seconds (cue the Twilight Zone music). I was basically running on gasolene as they say. So did I beat 39 minutes and 32 seconds ? I did better than that, I got UNDER 38 minutes – I hit 37 minutes and 54 seconds. All of my average were below 5 minutes 20 seconds. I put most of this improvement down to the fact that my Achilles injury discomfort is fading and I can now run as I should be able to.
This means that on Thursday, if I can maintain this pace, I will complete my first sub 50 minute 10k !! That would be amazing (not to mention knock all of my detractors down with shock), but the thing I thought today as I finished was “Could I do another lap ?”, my answer was “Yes, but it would be tough !!!” so maybe I would have slowed down to a greater degree on a fourth lap. Guess we will find out on Thursday. If I can shave a minute or more off my previous time of 55 minutes and 4 seconds, then I will be very pleased. Any lower and I will be astounded with my progress.
26th February – Run 19 – The Big One !!
Today’s training run, was the third one in the new system, so it was a 10k – The Big One, as it has become known in our house 🙂 I decided to do 4 laps of my original 2.5km circuit, so that all 3 runs could be judged on the same basis. The circuit has flat parts, and it also has gradients up and gradients down, so I get a fairly good mix.
Weather was fine to start – it had been raining, but when I began my run at around 12.45pm, the sun was high in the sky and it was warm. So this was the first training run I had done, where I hadn’t required hat scarf and gloves, to keep my temperature level. I had had porridge and banana for breakfast – not sure whether the slow release carbs from the porridge had helped or not, but then that is why I am the Organic Guinea Pig after all!!
I started off and felt great about doing this run – a chance to clear my mind and get some zen time in. I got my first 5 minute call out at just over a km and was pleased with the average time of just under 5 minutes. This continued for the next 3 call outs, until we hit 5 minutes per km dead, for the average, but I was still happy, especially when the 25 minute call out revealed a distance of just over 5km !! This means that my previous 5k record was BEATEN by 30 seconds !!
I decided that I would see how this stood as I got to 7.5km, as I could sense I was slowing down a little – my speed sense can be way off sometimes!! As I rounded the corner and onto the last .5km of the third lap, the black clouds were beginning to loom over the circuit, and I thought “Typical ! Couldn’t hold off another 15 minutes could you ?” . . . Anyway 7.5km came round in 37 minutes and 40 seconds – 14 seconds QUICKER than my previous best .
I was smiling now – talking to myself, motivating myself, telling myself I could do this . . . so off I went, “Last lap” I told myself, as it began to spit with rain and then drizzle. By the time I got the 40 minute call out, it was raining steadily, but I had to finish I was half way round. And so I ran . . . . and here is what happened as I struck 50 minutes :
YESSSSSSSSSS!!!!! As I struck 50 minutes, I could see that I was literally seconds away from finishing the 10k 🙂 BIG BIG SMILES – I had done 10km in 50 minutes and 24 seconds. Remember what happened and why I revised my initial goal of less than 45 minutes ? I was told by my personal trainer and by seasoned 10k runners, that 10k in 50 minutes was a really hard goal to have, especially for a novice, a non runner. Under 50 minutes, received guffaws from those assembled.
Well guess what ? My mission for next week is to have 10k UNDER 50 minutes – even if only by 1 second – meaning I need to shave 25 seconds off my 10k time. Well if I can bring my km times down so that I am consistently running at below 5 minutes and 5 seconds per km, then that is achievable – just you wait and see !! I’ll have them laughing on the other side of their faces!! And suffice to say – I have revised my time to achieve on the day from 50-55 minutes, to 45-50 minutes – if I can get a time for the Fradley 10k somewhere there, with a 4 at the front and NOT a 5 then I will be OVER THE MOON 🙂
One thing to take from today is : regardless of how often or how much people detract from your goals and your dreams, no matter how hard they laugh at you, ALWAYS ALWAYS keep them in your heart and mind, and never give up. Your dream is your dream, and you CAN make it reality – those who say you can’t, just haven’t got what it takes, but you HAVE 🙂 Smile at them, and prove them wrong. This one is for all of the dreamers !!
1st March – Run 20 – Have I Really Done It Again ?
So the BIG RACE is 2 weeks today, and I think I am ready to go. I am using the next 2 weeks to consolidate and hopefully shave a little bit of time off of my 10k record of 50 minutes 24 seconds, and get into the 40’s – be funny if I can do it on the day in 46 or 47 minutes – equal to my age !!!
Today was the start of my next set of 3 distances with a 5km run (7.5k will come on Tuesday and then the next 10k 0n Thursday). As boot camp this morning got cancelled, I decided to do my run during the time I had planned for boot camp. I had been up since 6am as I have a booking in Redditch at 12pm, so all of my critters were fed watered and cleaned, it was ten to 9 and I got a message through to say no boot camp. I grabbed the bull by the horns and went and got into my running gear.
All togged up and ready to go, I set up run keeper, and opened the front door – I was met by a gust of cold air. I closed the door and returned for hat, scarf and buff (neck warmer) !! Suitably attired – funny how having the sun shining through the windows can give you such an opinion and a false sense of security – I started Runkeeper, and began my run.
I felt that my pace was quite brisk, and figured I would not keep it up – I got my first call out at 5 minutes – average pace per km 4 minutes and 28 seconds !!! Holy crap did that bring a smile to my face – “If I can carry on like this,” I thought to myself. It was a short run, which initially I found quite arduous – a few weeks ago when I first started running – now is quite easy, and the end comes round almost too soon !!
Well as you can see – the end came round in 23 minutes and 29 seconds – so yes I absolutely SMASHED my previous 5km record of 25 minutes and 30 seconds by a FULL 2 minutes …. Unbelievable…. An average pace per km of 4 minutes 41 seconds and if I can keep that up for 10k, then 46 or 47 minutes is achievable – a dream, but achievable. As I keep being told – on the day, when you are there, you have a lot of things pushing you to go quicker, not least of which is the adrenalin that competition brings. Whenever I think of races, I always think of Rowan Atkinson in Rat Race, as their race starts – he jumps up and squeals excitedly “Its a race!! Its a race!”
Just shows that with the right mix of self belief, self discipline, motivation, positivity, will power, strength to succeed, nutrition and training – you can achieve ANYTHING you want. Go out and BE who you dream you are !!
3rd March – Run 21 – Don’t Stop Me Now !!
We’ve all heard the Queen song – I was recently told on a Speed Awareness Course never to drive to that song, because it makes you drive more quickly !! I shall try singing it to myself on Thursday when I do my next 10k full distance run, although I may stretch it out a bit further and see how long I can do !! I tell you what though, today I felt like Mr Farenheit !!
I got my number for the Fradley 10k yesterday, so now it is really real !! I am number 282 – and if you fancy coming along to give the Organic Guinea Pig a cheer along the way, then please do so, it would be most appreciated.
Todays run : It was 7.5k day today, and I was not altogether sure how it would turn out. As it did turn out, I ended up very pleased with my progress – at this rate, I shall have the 10k down to 45 minutes ish !! Looking forward to doing the race big time.
I set off fairly quickly, bearing in mind the way my 5k went on Sunday, I wanted to keep that kind of time for 7.5k too. Did I ? It was a struggle but I did manage it yes. Although my fastest km and slowest km were both slower than my 5k run, they were still done in under 5 minutes.
As I passed my “call out reference points”, the 5 minute call out times were coming way after them, so as I have speeded up my runs, I guess my reference points need to change, although seeing how far I have come drives me further, so maybe I will leave them be!! Its certainly looking good for the actual race, and as its less than 2 weeks away, that pleases me. Driving for somewhere between 45 and 50 minutes for the race, and all because I want to prove those people who said that it was impossible for me to achieve that kind of time wrong 🙂 I’m not competitive as such, but if somebody tells me I can’t do something, I pull out all of the stops to show them I can !!
Todays time ? I SMASHED my record again – not by a few seconds, but by a few minutes !! My previous record for 7.5k – 37 minutes 54 seconds. Todays time : 35 minutes 28 seconds !! My average pace was just 2 seconds off that of my 5k time on Sunday at 4 minutes 43 seconds!! What will Thursdays time be for 10k ?? Stay tuned to find out.
“I’m burning through the sky yeah! Two hundred degrees ; That’s why they call me Mister Fahrenheit ; I’m trav’ling at the speed of light ; I wanna make a supersonic man out of you”
5th March – Run 22 – Oh Yes!!
Today was BIG RUN day !! Yes 10k time. I actually decided to run a little longer – sadly when I took a screen shot of my 10k time though, my Runkeeper App decided to stop timing me. I therefore did not get a time for the full run (I did around 12-13km)
When my last run took place, I had had a bowl of porridge mid morning – fuel for the body – no sugar, no dairy, made with OAT MILK and with banana and blueberries. I therefore had a body full of “running fuel”. Today, no such thing, I had literally just had a juice. I knew that I was planning to do longer than 10k (as advised by my personal trainer Luke) – get some longer runs in and then 10k feels relatively short, makes sense – but I had to leave home fairly early for an acting job in a movie being made by local university students. I got done with that an hour earlier than expected which meant that I could go on my longer run, as I had until 3pm before the rest of the day was then taken up with other things. So I had to fit it in.
Anyway, I got home and changed into my running gear, Beanz looked at me, wanting to join me I guess, but off I set alone. My first call out at 5 minutes disappointed me – average time per km was 5 minutes and 4 seconds – so I knew I had to put the pedal to the metal, and I upped my pace to gain back some time. My next call out at 10 minutes, gave me 4 minutes and 54 seconds !! The next was 4 minutes 51 seconds, and there it stayed until the 40 minute call out when it started to go back up. So I did well to maintain that average pace for 30 minutes.
The 45 minute call out came, and I had done around 9km – I knew then that my time was going to be good and better than the last 10k. I checked times at 5k and 7.5k, which were 24 minutes and 36 minutes respectively – this put me a minute behind the respective personal records I had set with my last runs, and therefore I was disappointed to see this. I therefore expected that my 10k would be no better than my previous best, in fact, I expected it to be longer !!
So there they are – black and white, figures, facts. I broke the 50 minute mark and hit 49 minutes and 5 seconds – I couldn’t believe it. They said it was too optimistic, they said I would never do it in under 50 minutes . . . Look like . . . . I DID IT !!!! The scary thing is – THIS disappointed me – I should have been over the moon, the seasoned 10k runners were telling me that the best they had done was 53 minutes, and when they broke the 50 minute mark, they would retire !!! But I cant retire before I’ve actually run my first race, can I ?
My first thought on seeing this time was – “I can do better than this, I know I can do 48 or even 47 minutes!!” Basically, my first 2 splits at 5k and 7.5k were 1 minute slower than previously. This time therefore, had I been able to match my previous times, would have been at least a minute faster – bringing it down to 48 minutes and 5 seconds. 47 minutes, would be a better time, because that is my age 😉 so I’m wanting 47 minutes – then I will be a happy first time runner !!
I took the screen shot far left when I hit 10k, and then just after must have brushed “STOP” as I touched the screen and it stopped the Runkeeper timing, and I therefore had to finish the other 3k untimed. I’ll tell you now, that they were slower than the rest !! If you take a look at my splits, you can see the difference between previous runs – at times I dipped below 5 minutes, and that is the disappointing thing.
One thing I did learn today, is, that you cannot run on an empty stomach. And to hit the right level in your running, you need the right fuel in your body to do so – juice is not the right fuel, I’m thinking an early porridge is going to be key to running this race in the fastest time possible for me. Keep watching
8th March – 1 WEEK TO GO
So before we talk about my run today, let me tell you what I did before it. Consider its Sunday, I was up super early having decided on Saturday night that I would be doing a run. The best way to do it, bearing in mind what else I had planned for today, was to do it early. Up I got, I did my animal duties and got those out of the way, got on my running gear and ran the 2km to boot camp. Then I spent the next hour doing boot camp – a very tough circuit today and the sweating never stopped. After boot camp . . . .
The Fradley 10k is now only 7 days away – next Sunday at 10.30am the race will commence, and it will be time to put my money where my mouth is !! Scary – not that I don’t think I can put my training into practice, but I dont want to disappoint myself. I am hoping that what I have been told about the adrenalin rush on the day, is all true !! I will post plenty of photos (hopefully) on the day of the race – hoping to get my prep photographed, a photo at the start, maybe during, but definitely when I’m done.
What happened after boot camp ? I did my 5k run, not worrying too much today about time, more about making sure I’m running consistently. I’ve got (I’ve worked out) Sunday, Tuesday, Thursday and then the race. So a 5km today, and then a 7.5km on Tuesday, followed by another on Thursday, and then 10km on the day . . . if my training plan works then Sunday’s time should be around 47 / 48 minutes.
Todays time was not too bad but a minute slower than my fastest time so far. I shall use the 7.5k runs to get some speed and then to consolidate. So hopefully a quicker time than 35/36 minutes. I shall be very vigilant, and ensure that only good foods go into my body, very careful to be injury free, I shall be on tee total as far as alcohol goes – I want to be sure that my body is 100% ready to run next week !!
9th March – Advice On the “Run-up” (Pardon the pun)
Just a quick note. Only 6 days to go now until the race, and I am getting nervous – after doing a 49 minute, I want to beat it. I haven’t been on a run today, but I did just finish a boot camp, which was preceded by a spin.
I asked Luke for some advice on preparing for the race. I am taking this seriously. I have already decided that my diet and fluid intake will be very strict – nothing that I have not prepared myself, or is not fresh or from fresh ingredients, and no alcohol or tea, I shall be drinking nothing but water or freshly prepared juices for the next 7 days to keep my body as clean as possible.
In terms of exercise thought, he has advised me not to do anything like running or leg work after Thursday, so that my legs are as fresh as they can be. I did plan on doing my last run on Thursday, as a 7.5k, however Luke is running a Run Club on Thursday evening, and I may go and do that – they run for an hour so I may cover more like 12k, but there are many different runners so it may be a 10k prep run. Luke did say that I would be ok to do boot camp on Friday and Saturday, as he is only doing core work, no leg work. Saying all of this, the preparation for my own 10ks has not involved having rest days or anything and I have done well with my times, so I’m hoping this will really boost my chances of doing a good time in the mid to late 40’s (kind’ve where I am in life)
I am really excited to be doing my first 10k, and also really proud of how far I have come in just 7 short weeks, having never run before, never raced athletically before, and never trained like this. From somebody who couldn’t and wouldn’t run, to somebody who enjoys running and will continue to run, even after the race. From non runner to 10k in 8 weeks – I hope you have enjoyed reading my blog so far . . . .3 more posts to go (maybe more, who knows 🙂 ) Please let me know if you have !! Speak soon
10th March – Training Run 24 – 7.5km
I like running in the sun – soothes the soul. Shorts and a long sleeve t-shirt, and it felt just great!!
I think this is the fastest green lap I have ever run – 4 minutes 26 seconds !! Pretty pleased with that, although it was only the last half a km that I actually ran in that pace, I was trying to beat my previous best at this distance, but failed by 19 seconds !!
I started my day with porridge over banana and blueberries and a green juice, had some nuts and raisins at lunch and then started my run at 4.22pm (according to RunKeeper). I therefore had a fair amount of energy providing goodness in me. On my return from my run, I drank a litre of water and ate a scrummy banana (which I now visualise as my chocolate – what is your chocolate ?)
My pace was not too difficult – I started quite quickly, but towards the end of my first lap my hamstring started to clamp up just above the knee, a little physio as I was running relaxed it sufficiently to continue running at a fair rate. As I continued to run, it started to get easier. Such a lovely day – inside I was smiling at the beauty of the suns warm glow on my skin – it made the run even more pleasurable. My check ins were all demonstrating to me that I was at the correct point every 5 minutes to get a time of around 35/36 minutes, which spurred me on and motivated me to keep up the pace.
As I rounded the final corner, I looked at my phone – RunKeeper was showing 7km and almost 34 minutes, and so I picked up my pace, thinking just half a km to go. I wanted to complete it in a minute and a bit, but knew it would be more like 2 minutes, and it was.
4 more days and then on the 5th I shall wake up with it all to prove to myself. And just one more practice run at some point on Thursday, before resting up for a few days and then running my first race ever on Sunday. Excited.com !!! I am lucky too that my girlfriend is an holistic therapist, and will giving me a couple of treatments to prepare me for the race both mentally and physically. Bring it on Fradley 🙂
12th March – Training Run 25 – The Last One
I’m sitting in the green room at the BBC Doctors studio in Birmingham writing this, about to play the part of a chemotherapy patient (to be broadcast 16th June 2015). My agent noticed all of the training I had been doing and called me they were after someone skinny and pale to play the role, so here I am!
So do I go out late evening with run club or stick to my normal route ? I had to be here for 2pm, so I got up super early, and ended up starting my run at 10.45, which is the same time as the run starts on Sunday.
Off I set, on an empty stomach – I plan on getting a good healthy breakfast in me on Sunday morning, porridge made with OAT MILK with banana and blueberries, so that I have plenty of energy for the race.
My first call out at 5 minutes, gave me an average per km of 4 minutes and 24 seconds!! Wow, on fire at the start. I knew however that this meant I had started off at too fast a pace and so I tried to settle into a pace
The next call outs came and the pace was slowing down nicely, trouble is it continued to slow. Lol!! There was a head wind on the longest part of the circuit, which obviously slowed me down a little. As I got towards the end of my 7.5km run, I could notice that I was slowing, although I didn’t slow too much given the result :
So I did a time, just 4 seconds off my fastest time, of 35 minutes and 32 seconds. My last three 7.5km runs have all been in the 35 minutes which is nice and consistent running. This bodes well for the race on Sunday, and hopefully I will be able to do a time of around 47 minutes. One for each year I have spent on this planet.
Wish me luck people, and I will see you all on the other side 🙂
