Saturday 30 June 2012
I am BACK!
With a vengeance! I thought I'd probably be okay to start week 9 of the couch to 10k programme. If I stick with that then start Hal Higson's half marathon programme for novices I should be able to run all the races :) Man it was hard work though. It was 2 x 20 minute runs. I took it fairly easy and the first run was gorgeous - I felt amazing. Then there was a three minute walk break which I appreciated but could probably have lived without if necessary. The second run was harder - my chest was achy from almost the first minute in, breathing was harder, but it was doable. Definitely psychological not physical - good music really helped, and a different route. I am bright pink. I haven't looked this colour after a run for ages! It was 20 degrees with a slight breeze. Runkeeper tells me it was 3.38 miles/5.4 kilometres and that my speed was 12.25 - I can live with that. Feel like I am back on track after a couple of weeks of dicking about ;)
Wednesday 27 June 2012
Intervalen
So tried out Zombies, Run! again today and didn't get eaten this time, which is reassuring. But what I have learned is that it will be great for interval training when I am fitter or for fun on short runs - I did about four intervals of sprinting (my version thereof anyway). Whilst this is great and certainly made me hot and sweaty, it also meant I had a couple of short walk breaks, which is annoying. I did 8 - 9 - 6 today with probably no more than 1.5 first time and 1 the second time, followed by a 20 minute walk. Really felt like I'd had a workout at the end of it though, much more so than normal because I am sweating like a pig. That might have something to do with the fact it's super-humid and even though overcast, is 25 degrees. I went running in 25 degrees! At two in the afternoon! Madness.
Anyway, after 6 weeks diligent training, 1 week enjoyably doing my own running thang, a week off and a week of zombie-induced silliness (well, two runs) I need to knuckle down again and get on with my training. I have a half marathon to run in 16 weeks and I need to be fit enough to start doing the proper training in 4. Yikes.
Anyway, after 6 weeks diligent training, 1 week enjoyably doing my own running thang, a week off and a week of zombie-induced silliness (well, two runs) I need to knuckle down again and get on with my training. I have a half marathon to run in 16 weeks and I need to be fit enough to start doing the proper training in 4. Yikes.
Sunday 24 June 2012
Zombies, Run!
First day back after my one week hiatus following nasty run and poorly knees last Saturday (although I did manage 1250m in the pool yesterday, swimming with someone else which made a change). I'm back in my reliable old Nike Airs and ran a reasonable 15 mins with 25 speedwalking on top, which I'm fairly comfy with. I took a different route (through West Norwood rather than Dulwich this time) which was nice in terms of a change but pretty traffic heavy, so I might try it again but maybe not so late (was about 7.10 when I left the house).
I also tried out my first Zombies, Run! mission which was fun - I got "caught" when I started working so it definitely tracks you on GPS - must log in and have a look at how it logs the runs. It told me I was running a 7.40 minute km, or a 11.84 minute mile - which I can kind of believe because I did get puffed out after 15- 16 minutes - this was a cardio issue not a legs issue. Anyway, good to be back in the saddle :)
I also tried out my first Zombies, Run! mission which was fun - I got "caught" when I started working so it definitely tracks you on GPS - must log in and have a look at how it logs the runs. It told me I was running a 7.40 minute km, or a 11.84 minute mile - which I can kind of believe because I did get puffed out after 15- 16 minutes - this was a cardio issue not a legs issue. Anyway, good to be back in the saddle :)
Saturday 16 June 2012
Disappointing but instructive
So, I bought some shiny new Asics Gel Nimbus 13s yesterday and went out for my three miler. I had to stop running after a mile - so stretched, and then tried to carry on. Managed about another half a mile before pretty much quitting completely. Running in these shoes is horrible - it's like having two sofas strapped to my feet. I can't feel what my feet are doing (apart from sliding around), I can't feel what the pavement is doing, my feet feel achy and numb and to make matters worse it's not helping my knees at all. So I'm going to write today off as a bust, chalk up an expensive mistake and carry on with my old Nike Zoom Airs and shop around to try and find something similar.
I also bought a Gore singlet and it kept riding up. Also my new HotPants came and there is no earthly way I can do any exercise in them at all as they don't reach my waist. Gah! That's £200 worth of expensive kit I can't send back but can't use.
I also bought a Gore singlet and it kept riding up. Also my new HotPants came and there is no earthly way I can do any exercise in them at all as they don't reach my waist. Gah! That's £200 worth of expensive kit I can't send back but can't use.
Friday 15 June 2012
Achy but smiley
No running today. No swimming today. In fact, just a day spent largely on my behind in an office.
My hips are quite achy today, knees were more so last night - but only when I sit down, feeling a-ok when walking about. A happy piece of news is that I am formally back into a size 16 after a long, long absence. In fact, it might be worth writing down a bit of a weight history.
Previous largest weight: 196lbs - when living in Essex in 2004, and miserable.
Lost three stone in three months with weight watchers, down to 159lbs. I looked great at this weight and fit into size 12 clothes comfortably. I still have a really nice skirt or two from this era.
Stayed at between 159 and 163 for quite a while; once up at 163 a really stressful period at work took me back down to 155 in December 2007. I'd maintained my lower weight for three years, even though I wasn't exercising that much.
Then I started with a different company - after few months my weight had gone up to 173, which is what it was when I met the fiance in June 2008.
Weight piled on slowly, and on our trip to India in February 2009 I'd hit 177 - and the spare tyre was making itself known, judging by the old snaps. Even, gasp, the trace of a double chin...
However, much more serious was the trip to the States that autumn, September 2009. In the meantime, I'd added another 5lbs, up to 182, but whilst we were away I put on 11lbs in three weeks - up to 193lbs, partially thanks to American portions, and partially thanks to no exercise - roadtrips not great for that!
I was around 197lbs when we arrived in the Gambia in February 2010, and stayed at that weight for quite a while - including during our trip to Japan in April 2010. It was starting with my last employer though which was the real killer. With 1200 miles of travel per week, enforced work meals and drinks and 'treating' myself on the way home, I made it all the way up to 212lbs. One of the things that made me more miserable than anything else was seeing a picture of me last August (2011) at Chris and Becs' wedding - I didn't help myself by dressing in turquoise but oh, my, how can I have let myself go to that extent? I was wearing 20s (and probably should have been wearing 22s). Shiny-faced and treble-chinned.
So I have some very clear milestones to get back down to:
196lbs - weight I am today - the weight I was in Japan (the photos from there are significantly less awful than the ones from the summer wedding). I am no longer obese :-)
193lbs - the weight I was returning from the States; the tail end of those photos shows a woman with quite a few extra pounds, it's true, but also with still some shape. This weight is probably around two weeks away.
182lbs - the weight I was on going out to the States. Actually, the start of those photos show me when I'm chubby but with proper definition around my cheekbones. Two thirds of the way to goal... in around three months, say mid-September.
175lbs - this is the weight I was when Jonno and I went out to Delft to visit Phil and at this weight, my face looks fantastic. The spare tyre is merely suggested rather than taking over my lap. I have tons of energy. I hope to be this weight by the time I run the London half-marathon at the end of October 2012.
168lbs - Another half a stone down and I'm in skinny jeans, size 12 - 14s and looking great. If I was here by mid-December I'd be a happy girl!
164lbs - at this weight, I stop being overweight and officially start being a healthy weight for my height. And if I weigh in at 164 on my 35th birthday, I'd be delighted.
159lbs - at this weight, I'm officially back into the size 12s for good. Going drink-free for most of January should get me there by the end of the month...
36lbs to go, 16lbs down already, or one-third of the way there. Sounds great to say it that way!
My hips are quite achy today, knees were more so last night - but only when I sit down, feeling a-ok when walking about. A happy piece of news is that I am formally back into a size 16 after a long, long absence. In fact, it might be worth writing down a bit of a weight history.
Previous largest weight: 196lbs - when living in Essex in 2004, and miserable.
Lost three stone in three months with weight watchers, down to 159lbs. I looked great at this weight and fit into size 12 clothes comfortably. I still have a really nice skirt or two from this era.
Stayed at between 159 and 163 for quite a while; once up at 163 a really stressful period at work took me back down to 155 in December 2007. I'd maintained my lower weight for three years, even though I wasn't exercising that much.
Then I started with a different company - after few months my weight had gone up to 173, which is what it was when I met the fiance in June 2008.
Weight piled on slowly, and on our trip to India in February 2009 I'd hit 177 - and the spare tyre was making itself known, judging by the old snaps. Even, gasp, the trace of a double chin...
However, much more serious was the trip to the States that autumn, September 2009. In the meantime, I'd added another 5lbs, up to 182, but whilst we were away I put on 11lbs in three weeks - up to 193lbs, partially thanks to American portions, and partially thanks to no exercise - roadtrips not great for that!
I was around 197lbs when we arrived in the Gambia in February 2010, and stayed at that weight for quite a while - including during our trip to Japan in April 2010. It was starting with my last employer though which was the real killer. With 1200 miles of travel per week, enforced work meals and drinks and 'treating' myself on the way home, I made it all the way up to 212lbs. One of the things that made me more miserable than anything else was seeing a picture of me last August (2011) at Chris and Becs' wedding - I didn't help myself by dressing in turquoise but oh, my, how can I have let myself go to that extent? I was wearing 20s (and probably should have been wearing 22s). Shiny-faced and treble-chinned.
So I have some very clear milestones to get back down to:
196lbs - weight I am today - the weight I was in Japan (the photos from there are significantly less awful than the ones from the summer wedding). I am no longer obese :-)
193lbs - the weight I was returning from the States; the tail end of those photos shows a woman with quite a few extra pounds, it's true, but also with still some shape. This weight is probably around two weeks away.
182lbs - the weight I was on going out to the States. Actually, the start of those photos show me when I'm chubby but with proper definition around my cheekbones. Two thirds of the way to goal... in around three months, say mid-September.
175lbs - this is the weight I was when Jonno and I went out to Delft to visit Phil and at this weight, my face looks fantastic. The spare tyre is merely suggested rather than taking over my lap. I have tons of energy. I hope to be this weight by the time I run the London half-marathon at the end of October 2012.
168lbs - Another half a stone down and I'm in skinny jeans, size 12 - 14s and looking great. If I was here by mid-December I'd be a happy girl!
164lbs - at this weight, I stop being overweight and officially start being a healthy weight for my height. And if I weigh in at 164 on my 35th birthday, I'd be delighted.
159lbs - at this weight, I'm officially back into the size 12s for good. Going drink-free for most of January should get me there by the end of the month...
36lbs to go, 16lbs down already, or one-third of the way there. Sounds great to say it that way!
Thursday 14 June 2012
Swimming cross-training
I finished work quite early in Edgware Road so headed over to Seymour Place for a swim. I spent most of it being a bit grumpy about the lack of lane swimming, spending much of my workout ducking around Mums teaching their kids to swim and a girl dicking about diving after her locker key. Ho hum. Anyway, probably not surpisingly as it's been a couple of weeks since my last swim, and after a hard run this morning, I took longer to do my normal 40 laps and took a few recovery breaks. Not many, though, and I did all 40 breaststroke without needing to resort to back crawl, so my arms must be strengthening up slowly. My legs felt a bit wobbly but no cramp and no stitch. Even better, I realised when I got home that the pool is 30m not 25m - so I managed to up my swim to 1200m without even noticing. Ideally, I'd like my weekly swim to be 1600m (a mile) so will up by 200m per week until I've got it nailed. Time for lardy tea!
Running whilst hungover
Whilst possible, is not as fun as it should be.
Weather: sunny, windy
Run: just under 3 miles around regular Dulwich route
Pace: According to Runkeeper (which adds an extra little bit near Belair Park which I don't actually run) was about 10:56 per mile today, down from the 10:44 on Tuesday.
Report: The first mile was really nice, good fun, and it was an effort to pace myself back a bit so I wouldn't expire later. The second mile was also pretty good, but I hit an energy dip just as I'm about to run through Belair Park - this happened on Tuesday too. From there on in it's hard work, I can feel it in my lungs and legs. I made it to West Dulwich shops before uncharacteristically throwing in the towel. I feel like I've exercised today, but it wasn't pretty. I'm going to go for a swim at lunchtime to get rid of the last of the calories from yesterday's wine binge and take it a bit easier next time! TOMD1
Weather: sunny, windy
Run: just under 3 miles around regular Dulwich route
Pace: According to Runkeeper (which adds an extra little bit near Belair Park which I don't actually run) was about 10:56 per mile today, down from the 10:44 on Tuesday.
Report: The first mile was really nice, good fun, and it was an effort to pace myself back a bit so I wouldn't expire later. The second mile was also pretty good, but I hit an energy dip just as I'm about to run through Belair Park - this happened on Tuesday too. From there on in it's hard work, I can feel it in my lungs and legs. I made it to West Dulwich shops before uncharacteristically throwing in the towel. I feel like I've exercised today, but it wasn't pretty. I'm going to go for a swim at lunchtime to get rid of the last of the calories from yesterday's wine binge and take it a bit easier next time! TOMD1
Wednesday 13 June 2012
It all starts here
I've just completed my first Couch to 5k programme in six weeks after years away from running and have some major milestones to hit before my wedding next April. A bit of history...
I started running in 2003 when I was living in Quito, Ecuador. I'd always hated cross country - and walked most of the way around the courses - thinking that I wasn't built to run. I started off running between the trees punctuating the boundaries of my local park - El Parque Carolina - in Merrell walking trainers, starting with around 30 seconds of running, 30 seconds walking. I ran most days, and within 6 - 12 weeks had worked up to a slow 30 minute jog. My body (back in those days) responded very well to exercise; I'm a mesomorph so given proper CV work and a good diet it snapped into good shape pretty quickly, and I found it easy to maintain a weight between 140 - 155lbs, which for my 5' 8" height is a healthy weight. Dress size wise, I maintained a comfortable 10 - 12 for a few years.
I kept going when I returned to the UK, despite a major weight gain, and carried on, on and off, for a couple of years. I even did a 5k race once, making a 33.40 minute time, and the longest run I did was an 8 miler around the banks of the Thames. My running was never terribly structured though and weeks would go by with me doing nothing at all then starting all over again. However, once I started getting stuck into a major job and a heavy social life, running slid, and by the time I met my now-finace, I hadn't run in a couple of years.
Fast forward to the end of April 2012: I'd shed some weight, from my highest ever of 212, down to around 204, and felt like getting into some exercise. We'd got engaged in October 2011 and at the start of the new year, was determined to get into good shape for my big day. I started swimming, another old love which hadn't stood the test of time, and by April was swimming 1k about three - four times a week.
I went to watch a friend run the London Marathon and some switch in my head flipped - it was time to start running again. So I bought a Couch to 5k app for my iPhone, set up a great running playlist, and got going. And man it was not easy to begin with. 2 out of 3 runs were great - tingly, happy, tiring - but one in three is still a slog. I managed to carry on running during that time through a trip to Canada - logging 5 runs in 7 days which was great - and a weekend with my inlaws-to-be in Nottingham, when I managed my first 30 minute run in years. On Sunday, I did my first 3.2 mile (5k) and then did it again on Tuesday morning. It's now Wednesday evening, my knees are aching slightly, and I've just signed up for a few races: a 5k Race for Life on 14th July, a 10k in Richmond Park on 6th October and the London half marathon for Alcohol Concern, where I'm working now, on 28th October, a mere 18 weeks away. This time around, my body isn't responding as quickly to my regime, and every lb off the scale takes a lot more effort (about 3x more) than when I did this for the first time 9 years ago. However I am feeling great - loads more energy, better skin, sleeping earlier and waking earlier (although some of this may be jetlag) and my tolerance for alcohol is dropping which has to be a good thing.
So this blog is my very personal record of how I'm doing, to track every run, every bump in the road along the way. I'm still smoking - about 5 a day - but watching what I eat, and my weight this morning is down to 197. The myfitnesspal app has been great for tracking calories, exercise, weight and measurements. So, the metrics:
Current weight: 197lbs
Hips: 40.5"
Widest part: 41"
Waist: 36"
Bust: 42"
Thigh: 23.5"
Upper arm: 12.75"
Resting heart rate: 78
Running shoes: My old (i.e. from last time) Nike Air BRS 1000s, which have probably done about 100 miles on the road so far. I seem to remember my all time favourite running shoes were Asics Gel Cushioned ones, which I'll look up again in about 200 miles and rebuy. Now I've trained my way out of pronation it doesn't matter quite as much as it used to which shoes I choose, as long as they are well cushioned, airy and comfortable.
Kit: Bench yoga pants - note to self, only really necessary for really cold/wet days, Decathlon running tights (3/4 length), North Face black running vest with phone pocket, green smart-wool t shirt or pink cotton primark running t shirt. I learnt on my early morning run on Tuesday that if it's raining, it's not worth carrying/wearing a baseball cap; I borrowed Jonno's Faith No More cap and ended up carrying it after half a mile, which was a royal pain in the arse. When I start ramping up the mileage I'm also going to need to start carrying water on longer runs and need some kit/system to manage this, as I hate running with something in my hands.
No injuries so far, which is great, and which I put down in equal parts to not training too hard too fast, and the Chirunning book, which is teaching me to run effectively. I've moved from a heelstrike running stance to a mid-foot strike, and using my core more when running (which makes my belly ache like nobody's business, but this has to be a good thing). The only thing to note is a nasty spill on my Saturday run this week which has left me with natty matching bruises on my right side, hip and thigh, and bad grazing on the heels of my hands and the right hand side of my right palm. This was mainly caused by not picking up my feet properly but also because I was running in high winds, which I'm not used to. The Nottingham run also included some hillwork which I don't have to cope with in Dulwich. The other thing I have learned/remembered is that my absolute best time to run is the early morning, before breakfast; I'm crap at (and hate) running in the evenings. The one or two times I tried this in the C25K programme were miserable, even if I did manage to finish it.
My goals are:
14th July 2012: Race for Life 5K - finish and run all the way through
9th Sept 2012: Dulwich ParkRun - finish and achieve a sub 30.00 time
6th Oct 2012: Richmond Park 10k - finish and run all the way through
28th Oct 2012: London half marathon - finish and run all the way through
Get to 159lbs for April 2013 - 37lbs - and if it comes off quicker, get to my all-time goal weight of 144lbs, at which I look great (or did when I was 23, which was the last time I was that light - now 11 years ago!)
This blog will be used to log each and every run I take between now and the big day, once a week logging total mileage, weight, measurements and any particular learnings from the runs I've done.
Run and become!
I started running in 2003 when I was living in Quito, Ecuador. I'd always hated cross country - and walked most of the way around the courses - thinking that I wasn't built to run. I started off running between the trees punctuating the boundaries of my local park - El Parque Carolina - in Merrell walking trainers, starting with around 30 seconds of running, 30 seconds walking. I ran most days, and within 6 - 12 weeks had worked up to a slow 30 minute jog. My body (back in those days) responded very well to exercise; I'm a mesomorph so given proper CV work and a good diet it snapped into good shape pretty quickly, and I found it easy to maintain a weight between 140 - 155lbs, which for my 5' 8" height is a healthy weight. Dress size wise, I maintained a comfortable 10 - 12 for a few years.
I kept going when I returned to the UK, despite a major weight gain, and carried on, on and off, for a couple of years. I even did a 5k race once, making a 33.40 minute time, and the longest run I did was an 8 miler around the banks of the Thames. My running was never terribly structured though and weeks would go by with me doing nothing at all then starting all over again. However, once I started getting stuck into a major job and a heavy social life, running slid, and by the time I met my now-finace, I hadn't run in a couple of years.
Fast forward to the end of April 2012: I'd shed some weight, from my highest ever of 212, down to around 204, and felt like getting into some exercise. We'd got engaged in October 2011 and at the start of the new year, was determined to get into good shape for my big day. I started swimming, another old love which hadn't stood the test of time, and by April was swimming 1k about three - four times a week.
I went to watch a friend run the London Marathon and some switch in my head flipped - it was time to start running again. So I bought a Couch to 5k app for my iPhone, set up a great running playlist, and got going. And man it was not easy to begin with. 2 out of 3 runs were great - tingly, happy, tiring - but one in three is still a slog. I managed to carry on running during that time through a trip to Canada - logging 5 runs in 7 days which was great - and a weekend with my inlaws-to-be in Nottingham, when I managed my first 30 minute run in years. On Sunday, I did my first 3.2 mile (5k) and then did it again on Tuesday morning. It's now Wednesday evening, my knees are aching slightly, and I've just signed up for a few races: a 5k Race for Life on 14th July, a 10k in Richmond Park on 6th October and the London half marathon for Alcohol Concern, where I'm working now, on 28th October, a mere 18 weeks away. This time around, my body isn't responding as quickly to my regime, and every lb off the scale takes a lot more effort (about 3x more) than when I did this for the first time 9 years ago. However I am feeling great - loads more energy, better skin, sleeping earlier and waking earlier (although some of this may be jetlag) and my tolerance for alcohol is dropping which has to be a good thing.
So this blog is my very personal record of how I'm doing, to track every run, every bump in the road along the way. I'm still smoking - about 5 a day - but watching what I eat, and my weight this morning is down to 197. The myfitnesspal app has been great for tracking calories, exercise, weight and measurements. So, the metrics:
Current weight: 197lbs
Hips: 40.5"
Widest part: 41"
Waist: 36"
Bust: 42"
Thigh: 23.5"
Upper arm: 12.75"
Resting heart rate: 78
Running shoes: My old (i.e. from last time) Nike Air BRS 1000s, which have probably done about 100 miles on the road so far. I seem to remember my all time favourite running shoes were Asics Gel Cushioned ones, which I'll look up again in about 200 miles and rebuy. Now I've trained my way out of pronation it doesn't matter quite as much as it used to which shoes I choose, as long as they are well cushioned, airy and comfortable.
Kit: Bench yoga pants - note to self, only really necessary for really cold/wet days, Decathlon running tights (3/4 length), North Face black running vest with phone pocket, green smart-wool t shirt or pink cotton primark running t shirt. I learnt on my early morning run on Tuesday that if it's raining, it's not worth carrying/wearing a baseball cap; I borrowed Jonno's Faith No More cap and ended up carrying it after half a mile, which was a royal pain in the arse. When I start ramping up the mileage I'm also going to need to start carrying water on longer runs and need some kit/system to manage this, as I hate running with something in my hands.
No injuries so far, which is great, and which I put down in equal parts to not training too hard too fast, and the Chirunning book, which is teaching me to run effectively. I've moved from a heelstrike running stance to a mid-foot strike, and using my core more when running (which makes my belly ache like nobody's business, but this has to be a good thing). The only thing to note is a nasty spill on my Saturday run this week which has left me with natty matching bruises on my right side, hip and thigh, and bad grazing on the heels of my hands and the right hand side of my right palm. This was mainly caused by not picking up my feet properly but also because I was running in high winds, which I'm not used to. The Nottingham run also included some hillwork which I don't have to cope with in Dulwich. The other thing I have learned/remembered is that my absolute best time to run is the early morning, before breakfast; I'm crap at (and hate) running in the evenings. The one or two times I tried this in the C25K programme were miserable, even if I did manage to finish it.
My goals are:
14th July 2012: Race for Life 5K - finish and run all the way through
9th Sept 2012: Dulwich ParkRun - finish and achieve a sub 30.00 time
6th Oct 2012: Richmond Park 10k - finish and run all the way through
28th Oct 2012: London half marathon - finish and run all the way through
Get to 159lbs for April 2013 - 37lbs - and if it comes off quicker, get to my all-time goal weight of 144lbs, at which I look great (or did when I was 23, which was the last time I was that light - now 11 years ago!)
This blog will be used to log each and every run I take between now and the big day, once a week logging total mileage, weight, measurements and any particular learnings from the runs I've done.
Run and become!
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