From couch to 10k..........

Munster_Gal

I've decided to TRY and run 10k next April and so I've signed up for the Great Ireland Run on April 6th in the Phoenix Park.

I started training this week having done no real exercise since around March or April this year (at which point I still wasn't doing much anyway)

I started on Monday with a 30 min power walk. Last night I went out for a 32 min power walk including 3 jobs 30-40 seconds each... each one was quite tough given that I haven't run since I was about 12!

I plan on walking 4k this weekend. 1k warm up and then a timed 2k followed by a 1k cool down. I'm not very good at judging distance yet so unfortunately it's going to have to be done on a treadmill.

My goal is to complete the 10k in 70-80 mins and I am also signing up for the Flora Women's Mini Marathon in June so I'll aim to be my Great Ireland Run time.

Krusty_Clown

Good luck Munster_Gal! Sounds like you're off to a good start anyway!

Judging by my wife's comments, there's little point in trying to beat your best time in the Flora Women's mini-marathon, as the numbers are just too great, and there are too many people walking. The Great Ireland Run is similar, though not quite as bad..

Have a look at www.mapmyrun.com, to measure out distances before or after you run them, or even consider driving the route beforehand in a car to measure it. But also, if you know what speed you run at on a treadmill, you can use time to approximate measuring your distances. So if you do 6 miles an hour on the treadmill, every 10 minutes you're out jogging would be a mile.
Best of luck!

ike

Good on ya Munster Gal! Less of the try and more of the do! In a couple of months you'll be amazed at the progress.

Best of luck!

Munster_Gal

Thanks for the encouragement guys. Now that I've registered and also told loads of people about it, it makes me more determined to do it so that I don't have to tell people that I pulled out ha ha!

TheRoadRunner

good on you. Best of luck.

Just make sure you don't do too much too soon. April is a long way away so gradually increase your effort week on week. This will help you keep injury free.

I'd also recommend you make sure you have decent foot ware. If you are around Munster as your name suggests I'd recommend a trip to John Buckleys.

MCOS

Good for you putting your log up As road runner suggested build slowly, April is a good bit away. As someone else wise once said to me "the secret is consistancy"

--amadeus--

You can do it, no worries. Plenty of time to build for it and you've got exactly the right attitude so you'll amaze yourself.

Seconded on the good shoes front - I know you are Limerick based so get into Siobhon in Limerick Sports Store and get kitted out.

shels4ever

MCOS wrote: »

Good for you putting your log up As road runner suggested build slowly, April is a good bit away. As someone else wise once said to me "the secret is consistancy"

+1 Slow build up is a must, I started off this year and did too much too soon as got injured. Slowed down my training and now I havent missed a day in 3 months.

Munster_Gal

Didn't get out this weekend at all between working and going for dinner with the family so i'll throw in an extra session during the week. I'm not too worried with missing my weekend one though as I've loads of time to build myself up but I do need to get into a routine of just getting up and going out once over the weekend (although the crap weather doesn't help! Trust me to decide in the winter to start building up for a 10k run!!!!!)

Peckham

Munster_Gal wrote: »

Didn't get out this weekend at all between working and going for dinner with the family so i'll throw in an extra session during the week. I'm not too worried with missing my weekend one though as I've loads of time to build myself up but I do need to get into a routine of just getting up and going out once over the weekend (although the crap weather doesn't help! Trust me to decide in the winter to start building up for a 10k run!!!!!)

First thing Saturday morning is the best way to do it. Up and out the door straight away. Get it done and over with. The longer you leave it, the harder it becomes to get motivated. It's a great feeling once it's done!

Establish the routine, it makes things much easier.

Lemon

Totally agree Peckham. I'm a beginner to running - have been running about 6weeks now and I find first thing in the morning is the best time to 'get it done and over with' :-)

Munster Gal, best of luck with your training. I'm doing my first ever 5k 'race' in December and it is great to have something to aim towards. I was never much use at running (or any sport for the record)- still am no great shakes but I am enjoying the training!

MCOS

Hi Munster Gal I'll try to be as objective as possible despite dthe damn germans having schnapps before and after a meal! Kochwürst, grünkohl und potato mit copious amounts of güt röttwein and dark chocolate and I decided to check in on you before I sleep;) Forgive the typos bitte. What I wanted to say is that last week is done whether completed or not. Now focus on the week ahead and programme that you have. Well done for getting started, its a huge step and fact that you have done something about it is great:D Now approach mit the same enthusiasm as the start of last week and get the sessions complete. Viel Glück Mike

Munster_Gal

Well I got back into training form today. I did 2 x 10 min brisk walks in and out of work today.
I followed that up with a 32 min speed walk with 4 jogs. 3 were only 30-40 seconds and one at 1.5 mins or so. I kept going until I could feel my legs begining to get tired and then went back to walking again.
Hoping to get back out again tomorrow.

Munster_Gal

Didn't get out today as planned but did do 2 x 10 min brisk walks in and out of work (I sometimes work in the city centre in Limerick so I park the car outside the city and walk in... unfortunately I don't get to do that every day!)
I plan on getting out tomorrow for another 30 mins and plan on at least 4 strides during the walk.

Munster_Gal

Not a great start to this week.
I did 2 x 1.6KM walks yesterday. (Walking from the city to thomond park and back!)
I did them at my usual pace though so there was nothing easy about the walks.. in fact I think I may have done them slightly faster than my usual pace with the excitement of having a ticket for the match.

Munster_Gal

Well after doing NOTHING since November I got up off my ass and went for a 2.5 mile walk which took 40 mins due to the puppy hanging off me

Planning another 2 of these walks this week to help ease me back in again (minus the puppy!)

Only 13 weeks to the Great Ireland Run so I'm under a little bit of pressure to get my fitness level back up. I did manage a few jogs during my walk though.... each one lasting about 1 minute each.

Bally8

Well done Munster Gal, its good to hear you are back out there.

Munster_Gal

Did another 2.8 miles today.
Walked most of it but threw in 6 jogs. 5 were at about 40 secs each. My last one was just coming to the end of the 2.8 miles and lastest about 70secs. Would have tried to keep going only I thought I was going to pass out.... Not only was I wearing 3 layers, a heavy jacket and a scarf... but I was walking into the wind too Not so cool!
Only 2.2 miles more to do tomorrow to stay up to date with my training programme.

SUNGOD

great stuff munster gal , keep up the good work

Munster_Gal

SUNGOD wrote: »

great stuff munster gal , keep up the good work

Thanks SUNGOD

Munster_Gal

3.1 miles walked today. had the puppy with me again and he slowed me down a bit on my way back. did it in about 45 mins. I could probably reduce that to about 40 mins if I went out and did it again without the little one but I think he needs the exercise too so I'm going to keep forcing it on him until he keeps up

Aiming to do the same again tomorrow and maybe reduce the time a little bit

rainbow kirby

Well as your puppy grows up he'll be a good running companion for you

Munster_Gal

I decided to go for a cycle today. Initially I was planning on 7 miles but ended up only doing around 3.5 miles instead. My legs were hanging off me when I got home. Lifting my leg up the step outside the house was an effort for sure! i figure this will help me with my running in the long run though and that the cycling will help to build my muscles as my legs aren't doing too well supporting me while trying to run at the moment

Munster_Gal

went for a quick 2.3 mile walk. 31mins. A one min improvement on my times on the same route previously. Haven't done that route since November so not too bad. hoping to get the same one in again tomorrow

MCOS

Munster_Gal wrote: »

went for a quick 2.3 mile walk. 31mins. A one min improvement on my times on the same route previously. Haven't done that route since November so not too bad. hoping to get the same one in again tomorrow

Good stuff Munster_Gal. If you go again today to do the same session, perk it up with 2*30-40 secs light jog if you can.

You have your goal set. Consistency and gradual improvement are the keys to achieving it

RHRN

Keep up the great work Munster Gal.
I'll be at the Great Ireland Run too (hopefully :P)

Munster_Gal

walked the same 2.3 mile route again this evening and managed to knock 1 min off last nights time coming in at 31 mins

I also did a 1 mile round walk to work twice this week at the same pace as my walks in the evenings. I have the same walk planned for tomorrow ... although I may try to stretch it by a bit to about 3 miles. I'll see how the legs feel

accensi0n

Hey,

Just wondering why you're walking and cycling as prep for a run?

How do you feel when you do go for a run?
What did your last run consist of? (What was the distance, did you run for a minute, then walk for a min etc.)

I started trying to run at the end of December and believe me I was awful. Having to stop multiple times in short runs. But by setting little goals like "OK, this time you have to keep going until you get past that house with the big tree etc." I've built up the distances gradually.

Just think it would serve you better to just start running.

showry

accensi0n wrote: »

Hey,

Just wondering why you're walking and cycling as prep for a run?

How do you feel when you do go for a run?
What did your last run consist of? (What was the distance, did you run for a minute, then walk for a min etc.)

I started trying to run at the end of December and believe me I was awful. Having to stop multiple times in short runs. But by setting little goals like "OK, this time you have to keep going until you get past that house with the big tree etc." I've built up the distances gradually.

Just think it would serve you better to just start running.

I've found that cycling has made a huge difference to my running. It allows me to train on days I'm not running but it builds strength as well.

Munster_Gal

accensi0n wrote: »

Hey,

Just wondering why you're walking and cycling as prep for a run?

How do you feel when you do go for a run?
What did your last run consist of? (What was the distance, did you run for a minute, then walk for a min etc.)

I started trying to run at the end of December and believe me I was awful. Having to stop multiple times in short runs. But by setting little goals like "OK, this time you have to keep going until you get past that house with the big tree etc." I've built up the distances gradually.

Just think it would serve you better to just start running.

I'm only able to last for about a minute and a half or so per jog. It starts hurting my legs and I can't catch my breath (Although my fitness level isn't great anyway so that's a huge factor) I figure that by doing some cycling it'll help to build some of the muscles in my legs and help me out a bit with the running.... and besides.. all exercise is good exercise!

accensi0n

Munster_Gal wrote: »

I'm only able to last for about a minute and a half or so per jog. It starts hurting my legs and I can't catch my breath (Although my fitness level isn't great anyway so that's a huge factor) I figure that by doing some cycling it'll help to build some of the muscles in my legs and help me out a bit with the running.... and besides.. all exercise is good exercise!

I guess that's cool if you want to just get fitter in general.

Just thought since you are training specifically for a 10K run it might be more effective to get running. Even if it means; run for a minute, walk for 30 seconds, run for a minute, etc.