Aaaarrrrggghhh!

LionelNashe

What am I doing? Sitting on front of the PC for 40 hours a week in work and then doing the same when I'm at home.

I'm going for a run jog. Will post on how it felt when I get back. Maybe posting here will motivate me to get back into it.

LionelNashe

5.0k, 31 min 34 sec.
Surprisingly I didn't feel like giving up at any stage. No knee or ankle twinges.

My jogging soundtrack:
1. Jogging 2min: Prokofiev: Romeo & Juliet - Montagues And Capulets
2. Walking 1min55: WB Yeats: For Anne Gregory
3. Jogging 2min52: Goldfrapp: Its not over yet
4. Walking 1min50: WB Yeats: The Wild Swans at Coole
5. Jogging 4min02: Thin Lizzy: Try a little harder
6. Walking 2min07: James Brown: Papas Got a Brand New Bag
7. Jogging 4min02: Fionn Regan: Put a Penny in the Slot
8. Walking 1min59: Elvis Presley: All Shook Up
9. Jogging 3min01: Rolling Stones: Paint it Black
10. Walking 1min58: WB Yeats: Cuchulain Comforted

(A man that had six mortal wounds, a man violent and famous, strode among the dead; Eyes stared out of the branches and were gone)

11. Jogging 3min DJ Zebra: Labelle "Lady marmalade" vs. Republic of Loose "Girl I'm Gonna F*ck You Up"
12. Walking 2min09: Violent Femmes: Blister in the Sun

LionelNashe

5.0k, 31 min 54 sec.
200g porridge & honey 1 hour before. No twinges.

Jogging soundtrack:
1. Jogging 2min: Prokofiev: Romeo & Juliet - Montagues And Capulets
2. Walking 1min55: WB Yeats: For Anne Gregory
3. Jogging 2min52: Goldfrapp: Its not over yet
4. Walking 1min50: WB Yeats: The Wild Swans at Coole
5. Jogging 4min02: Thin Lizzy: Try a little harder
6. Walking 2min07: James Brown: Papas Got a Brand New Bag
7. Jogging 4min02: Fionn Regan: Put a Penny in the Slot
8. Walking 1min59: Elvis Presley: All Shook Up
9. Jogging 3min01: Rolling Stones: Paint it Black
9. Jogging 4min23: Billy Preston: Slaughter
10. Walking 1min58: WB Yeats: Cuchulain Comforted
11. Jogging 3min DJ Zebra: Labelle "Lady marmalade" vs. Republic of Loose "Girl I'm Gonna F*ck You Up"
+ Jogging 2min

LionelNashe

5.0k, 31 min 28 sec.
200g porridge & honey 90 mins before. Tightness in right calf and slower pace at the end.

Jogging soundtrack:
1. Jogging 2min: Prokofiev: Romeo & Juliet - Montagues And Capulets
2. Walking 1min55: WB Yeats: For Anne Gregory
3. Jogging 2min52: Goldfrapp: Its not over yet
3. Jogging 4min: Dexys Midnight Runners: Come on Eileen
4. Walking 1min50: WB Yeats: The Wild Swans at Coole
5. Jogging 4min02: Thin Lizzy: Try a little harder
6. Walking 2min07: James Brown: Papas Got a Brand New Bag
7. Jogging 4min02: Fionn Regan: Put a Penny in the Slot
8. Walking 1min59: Elvis Presley: All Shook Up
9. Jogging 4min23: Billy Preston: Slaughter
10. Walking 1min58: WB Yeats: Cuchulain Comforted
11. Jogging 3min DJ Zebra: Labelle "Lady marmalade" vs. Republic of Loose "Girl I'm Gonna F*ck You Up"
11. Jogging 3min16sec of Rod Stewart: Maggie May

LionelNashe

5.0k, 31 min 25 sec.
200g porridge & jam 2 hrs before. No twinges.

Jogging soundtrack:
1. Jogging 2min: Prokofiev: Romeo & Juliet - Montagues And Capulets
2. Walking 1min55: WB Yeats: For Anne Gregory
2. Walking 1min27: Bill Conti: Alone in the Ring
3. Jogging 4min: Dexys Midnight Runners: Come on Eileen
4. Walking 1min50: WB Yeats: The Wild Swans at Coole
5. Jogging 4min02: Thin Lizzy: Try a little harder
6. Walking 2min07: James Brown: Papas Got a Brand New Bag
7. Jogging 4min02: Fionn Regan: Put a Penny in the Slot
7. Jogging 5min05: Blur: Beetlebum
8. Walking 1min59: Elvis Presley: All Shook Up
9. Jogging 4min23: Billy Preston: Slaughter
10. Walking 1min58: WB Yeats: Cuchulain Comforted
11. Jogging 2min40sec of Rod Stewart: Maggie May

LionelNashe

5.0k, 31 min 15 sec.
200g porridge & jam 1 hr before. No twinges.
Replaced all the 4 minute tracks with 5 minute tracks to reduce the number of walking periods to 4. From 5 minutes in, my thoughts were very negative - a lot of fear that I couldn't finish without cheating, and the fear won. Ended up walking for 1 min and again for 30 sec during the last section.
Same on Thursday next, without cheating - try and knock 30 seconds off it at least.

Jogging soundtrack:
1. Jogging 2min: Prokofiev: Romeo & Juliet - Montagues And Capulets
2. Walking 1min27: Bill Conti: Alone in the Ring
3. Jogging 4min: Dexys Midnight Runners: Come on Eileen
3. Jogging 5min13: Jimi Hendrix:Voodoo Chile
4. Walking 1min50: WB Yeats: The Wild Swans at Coole
5. Jogging 4min02: Thin Lizzy: Try a little harder
5. Jogging 5min11: Cake: I will survive.
6. Walking 2min07: James Brown: Papas Got a Brand New Bag
7. Jogging 5min05: Blur: Beetlebum
8. Walking 1min59: Elvis Presley: All Shook Up
9. Jogging 4min23: Billy Preston: Slaughter
9. Jogging 6min 35 with 90 secs cheating: Ennio Morricone: Chi Mai
10. Walking 1min58: WB Yeats: Cuchulain Comforted
11. Jogging 2min40sec of Rod Stewart: Maggie May

LionelNashe

5.0k, 32 min 13 sec.
200g porridge & jam 90mins before. No twinges.
Walking for 90 sec during one of the middle sections, so slowed the pace down on the last 2 jogging bits.

Jogging soundtrack:
1. Jogging 2min: Prokofiev: Romeo & Juliet - Montagues And Capulets
2. Walking 1min27: Bill Conti: Alone in the Ring
3. Jogging 5min13: Jimi Hendrix:Voodoo Chile
4. Walking 1min50: WB Yeats: The Wild Swans at Coole
5. Jogging 5min11 inc 90sec walking: Cake: I will survive.
6. Walking 2min07: James Brown: Papas Got a Brand New Bag
7. Jogging 5min05: Blur: Beetlebum
8. Walking 1min59: Elvis Presley: All Shook Up
9. Jogging 7min 35: Ennio Morricone: Chi Mai

Mr Amazing

Good stuff keep it up

Everybodies been there even the guys (and girls) you see flying around and if they can do it so can you

LionelNashe

No jogging since the snow & ice a few weeks ago but now that its well gone I have no excuses. Hopefully back into it this week.

Walking in the Dublin hills the last 3 Saturdays.
Yesterday: 74a Bus to Stocking Avenue, walked to Hellfire club and up and back down, walked along the road to Cruagh and up the mountain and back down, up Tibradden, along the saddle to Two Rock/Fairy Castle, down the far side to look at the Megalithic tomb, back up Two Rock again (straw, camels back, etc.), down to Ticknock carpark in the dark and via Kellystown Rd & Ballinteer Avenue to the Luas at Balally. 23 miles including getting to and from the bus/Luas. Woken up by the usual excruciating leg cramps later that night but only for 5 minutes.

Plan for the foreseeable future:
Monday, Wednesday, Friday: Pushups: http://hundredpushups.com/
Tuesday, Thursday: jogging
Saturday : Hillwalking.

LionelNashe

Pushups last night (Monday).

This evening, did the jogging a bit different. Left the Ipod at home, and kept the stopwatch in my pocket except when I was timing the walking bits.

Jogged 14,
Walked 2,
Jogged 8,
Walked 2
Jogged 6
Walked 1,
Jogged 1.

5.0k, 34 mins.

The jogging pace was much slower than usual - Between 9k and 10k per hour. Much more satisfying, though. I don't think it will take longer than 2 or 3 weeks to cut out the walking breaks completely, and then I will let the pace just increase when it wants to increase.

Tried out a heart rate monitor that I got in Aldi for €20. 160 to 170 bpm for the first half, but 194 bpm near the end. It must be true that the 220 minus the age thing is sometimes well off the mark.

Sub430

100 pushups looks interesting, cheers for that. How many can you do?
Keep up the good work.

LionelNashe

Sub430 wrote: »

100 pushups looks interesting, cheers for that. How many can you do?

12 in the initial test, but then I couldn't complete the Week1_Day1 workout in column 3, so I think I will drop down to column 2 tomorrow.

LionelNashe

No pushups yesterday because my chest but particularly my left triceps are fairly sore. Same thing happened when I joined a gym once - my left arm was not fully mobile for 10 days after the first session.

Jogged pretty much the same today as the last day, but took the first walking break a minute later. If I gradually move it forwards then I can replace the first two breaks with a single 2 minute break without pushing myself to the point that I want to give up. Cold drizzly rain. Lucky I didn't see that before I stepped outside the door or I might have been reading in bed by now.

5.0k, 33.51

LionelNashe

Hillwalking yesterday, but a more sensible distance than last week. About 15 miles including getting to and from bus-stops. Got the 44 bus to Enniskerry and walked to Rathfarnham via Prince Williams Seat, Knocknagun, Glendoo, Cruagh Wood, and along the road to Taylor's Lane.

LionelNashe

Pushups yesterday, Monday, 5 sets: 6,8,6,6,6. The last one was supposed to be at least 7. I haven't been warming up or stretching before, during or after. Maybe I should.

Jogging this evening, Tuesday: Usual 5k loop, 32 min 46.
Walking breaks of 2 minutes at 16min and at 24'20 (top of the small hill) and 30 second break near the end.

Immediate goal for the next couple of weeks is to complete the loop without walking breaks, even if the time stays the same.

LionelNashe

No pushups yesterday. My excuse? The heating in my apartment is inexplicably not working and I didn't fancy exercising in the cold. That didn't stop Rocky on those freezing Philadelphia mornings, though, so its not a great excuse.

Jog this evening. Cold rain and a bit of a breeze near the start. The usual 5k loop with 4 (or was it 4 and a half?) 1 minute walking breaks. 32 min 54 sec.

LionelNashe

Didn't hillwalk today because I went to bed late last night. Hopefully tomorrow.

Went for a jog instead, timing it to avoid the crowds at Croke Park.
31min for the 5k loop. My fastest time since I started this log, and only 2min30 of walking. When I felt the urge to take a walking break, I just reminded myself to slow it down instead.

Was my first recent jog during daylight hours, so I wonder if less clothing layers makes it easier.

littlebug

Nice one. You'll break that 30 min barrier in no time.:)

eta....well you'll break it in slightly under 30 minutes if I am to be pedantic about it :rolleyes::o

LionelNashe

littlebug wrote: »

Nice one. You'll break that 30 min barrier in no time.:)

eta....well you'll break it in slightly under 30 minutes if I am to be pedantic about it :rolleyes::o

Thanks Bug! I have browsed the start of your log a couple of times lately, and I was impressed how fast you progressed last year.

I'm off work on Thursday, so here is the plan: do the 5k in the afternoon, with no walking breaks, unless I really have to stop.

This evening, did the usual 5k loop in 32min 06 seconds. A 2-minute walking break at 15min30 and 1 minute at 24min. I am wondering if it would be easier to run the 5k if I attempted a 6k or 7k or longer once a week.

Edit: Forgot to add: I am 13 stone 8 this evening, down about 4 pounds in the last few weeks. I don't really want to lose weight so I'll have to fit some more carbs in sometime.

LionelNashe

Today, did the usual 5k in 31min33sec, with no walking breaks (first time).
I did have to stop 3 times for traffic because of the time of day, but it was for 10 seconds or less each time.

New goal for the next couple of weeks: Bring the time down below 30 minutes. I want to stick to the same route for the next few outings, but then introduce a 7k loop for Thursday evenings.

LionelNashe

Hill-walking today. Got a bus towards Blessington and was walking at 8.48am. 34km (21 miles) via the summits of Seefin, Seefingan, Kippure, Tonduff, Maulin, and along the road to Enniskerry. A cloud descended on Kippure when I was a few minutes from the top but some kind person had left footprints in the snow that I followed. Towards the end, I passed 3 road-signs over the course of 30 minutes that all said "Enniskerry 3km". Either there's a time-space distortion going on there, or the roads follow a spiral pattern, or the road-signs are all wrong.

Now a couple of days rest before its back to the 5k jog on Tuesday. Am going to sign up for the 5k run in the city centre on March 14th to keep myself focused for the next month.

donothoponpop

LionelNashe wrote: »

Hill-walking today. Got a bus towards Blessington and was walking at 8.48am. 34km (21 miles) via the summits of Seefin, Seefingan, Kippure, Tonduff, Maulin, and along the road to Enniskerry.

That's a good sized stroll, over some nice summits. You're selling yourself a bit short with those 5k jogs, on the basis of your excursion today you should start to ramp up the running distance a bit. You've certainly got the endurance for it.

LionelNashe

I seem to have different attitudes to the two for some reason - I want the jogging to be easy and pain-free, but I'm not satisfied with the hill-walking unless its like a forced death march.

LionelNashe

Yesterday evening on the couch, I was falling asleep and jerking back awake every two minutes, so I left the jog until today. I was off work this afternoon so I headed out at 4pm. Terrible run. After eleven minutes I took a one-minute walking break, and again at 15 minutes, and then I stopped counting and walked more than I ran.

My calves felt really heavy and tired. I don't know why. Regardless, I'll see how it goes tomorrow or Friday when I'm out next.

LionelNashe

This evening, the usual 5k loop, but clockwise for a change. A 1-minute walking break at 26 min. Finished in 33min51sec, so a slow pace overall. Slight twinge on the inside and outside of the left knee for a couple of minutes in the middle that I haven't had before. If I don't hillwalk on Saturday I'll head out in the afternoon.

LionelNashe

I planned a 7k jog today. After 25 minutes, I saw a couple of buses that said 'city centre' but were heading away from the city centre. Strange. Then I saw the Dublin mountains to my north instead of my south. Even stranger.

OK, so I had made a wrong turn. I headed back towards town, taking note of a couple of street names as I went. With the aid of Googlemaps, I can see that I did 9.3km, in 1 hour 3 minutes. There were 2-minute walking breaks at 22min, 32min, 43min, & 53min.

From now on, I'm not allowed to take a walking break in the first 30 minutes, even if I need to hire somebody with a megaphone to cycle along behind me. The pace is very slow but I feel I should cut out the walking breaks first, and then let the pace increase as it will.

LionelNashe

7k this evening in 43'54". Just 90 seconds of walking, after 34minutes (at about the 5.6k mark). Pretty happy with this because its the furthest I've run without walking and even then the walking was only 90 seconds.

LionelNashe

Same loop as Monday, but clockwise for a bit of variety. 7k, 44'07". A ninety second walking break at 34'30".

It felt more difficult than the last day. Sweating more, and legs more tired. I've realised that the desire to stop is usually just temporary and passes if I ignore it for a minute. I will try and do the whole 7k without walking on Friday or Saturday.

LionelNashe

Spent the whole weekend sleeping and reading.

This evening, 7k, 43'58". It felt faster but its right in the middle of the last 2 times. There was a 60 second walking break at 30' and a 30 sec walking break a few minutes later.

Edit: Nearly didn't go out this evening because its cold (as usual) and it was getting late. Am glad I did. On Wednesday am going to push the pace a bit.

LionelNashe

According to the plan, I set off at a faster pace. Passed 2k mark at 10'40", 4k at 23'30", 5k at 29'07". Then a 60 second walking break and finished the 7k in 42'17". BUT the faster initial pace gave my brain the excuse to take a couple of sneaky walking breaks of 10, 20, 30 seconds in the first 20 minutes.

The battle is largely mental. I have a 30 minute hypnosis MP3 somewhere that I am going to try tonight and tomorrow night, before heading out again on Friday.

LionelNashe

The same(ish) pace as Wednesday but way too many walking breaks. I gave up running completely after 6k. Some part of me tries to resist when there is a bit of progress. Self-sabotage. Maybe tomorrow afternoon.

LionelNashe

Did my old 5k loop today - 29'21". At least 2 minute of waking breaks in the second half though. I have to remember to start off slower. Since Wednesday I have been doing the first 2k in 11 minutes or less and am then tempted to take a walking break a few minutes later. I have to remember that I will get faster if I am patient and that there's no need to try and rush progress. A month ago it was taking me 31 minutes, including 2'30" of walking breaks, for the 5k loop.

littlebug

LionelNashe wrote: »

Did my old 5k loop today - 29'21". .

Nice one. great progress:)

LionelNashe

5k, 30'51". Kept the same pace throughout, and refrained from starting off too fast, but still fell prey to a few short walking breaks - about 60 seconds total.

OK, here's the (new) plan. Sleep and eat properly for the next 4 days. Do the 5k on Wednesday and Friday in 30 minutes with no walking breaks. I'll have to come up with a couple of mental tricks to stop myself from wussing out after 15/20 minutes.

LionelNashe

Didn't run during the week. I had been a bit dispirited by some things and when I get into that kind of mood I tend to eat chipper food and go to bed early.

Just did the KBC 5k in city centre. 30'53" by my stopwatch. A flatter course than I'm used to, but it was a lot warmer than I'm used to because I usually run after dark. Several walking breaks after 2k. Not happy with this but I am putting it down here anyway so that I have something to look back on later when I have improved.

Before the race, I picked up my number early and went home for a bit, because I'm about 15-20 minutes walk away. But then realised I didn't have a safety pin for the race number. Wasted 5 minutes looking for one and then had to run part of the way to Dawson Street to make the start. Jogged over the start line 60 seconds after the start while sticky-taping my number to my chest.

Picked up a couple of leaflets for other races:
www.ucd.ie/rasucd 5k on March 27th.
http://www.dunboyneac.com/ 4 miles on March 28th
http://www.sportsworld-terenure.ie 5 miles on May 26th

LionelNashe

For variety, did 3k this evening, at a quicker pace. Did the first 1.4k in 6'22", and finished the 3k in 15'55". A few brief walking breaks in the 2nd and 3rd k though. I might do this once a week, when I'm short on time or don't feel like a 40 minute loop. Am off work on Wednesday, so I might go to the Phoenix park and do a few fast 1k runs along the main avenue, with rest breaks in between.

LionelNashe

Went to the Phoenix Park today. Disappointing. Am thinking of getting a Garmin device so I can discipline my pace.

LionelNashe

5k, 30'20". As usual was tempted to walk after 2.5k or thereabouts but delayed it by slowing the pace instead. Still, at least 2 minutes of walking in the second half.

LionelNashe

5k, 28'55". My fastest time so far. Rocky soundtrack for company. Exactly 2'30" walking breaks. Sprinted 200m at the end and felt like puking, briefly.

When I took the first walking break, I asked myself what was the cause, i.e. breathing, legs, mental attitude, and I think it was my legs. They were urging me to stop, in a subtle persistent way. Will have to do a bit of research and see what I can do to improve that, rather then just running the same loop 3 times a week.

LionelNashe

Rocky soundtrack came in useful again. 5k, 29'46". No walking breaks, just a very steady pace from start to finish. That's my fastest 5k without walking breaks. Happy enough with this week so far.

When I got back, I realised that I had taken the wrong key with me. No money, no phone, no keys. Had to reverse-charge a phone call to my parents and ask them to bring in my spare set. An ingenious invention is called for, to prevent a recurrence.

Thinking about doing some intervals to help with endurance at faster speeds. Mountjoy Square is close by, and is 620m around the four sides, so might be suitable.

LionelNashe

Different soundtrack, same route. 5k, 29'56", no walking breaks.

RayCun

Good going. I think there's a real psychological boost in getting past the need for walking breaks, from now on you're just running longer and longer distances.

LionelNashe

5.5km, 30'51". 3 walking breaks: 20sec,25sec and 30sec. Judging by the finishing time, and the need for walking breaks, I must have set out at a faster pace than intended. I had a little bit of extra pace available for the last 200m but not much. Will do it slower on Tuesday.

The plan is to do 5.5k this week, and then 6k next week. The extra hour of daylight is welcome.

LionelNashe

5.5k, 31'19", no walking breaks. Legs were starting to feel it at the end and there was a few seconds of nausea. Didn't feel like stopping along the way, though, courtesy of Apollo Creed taunting me and Mickey shouting "Keep going, ya bum"

LionelNashe

I had a lazy week after my last jog, and then I had a bit of a cold, and somehow 6 months has gone by.

Putting on a pair of tracksuit bottoms this evening in preparation for doing nothing, I started smiling because I knew all of a sudden I was going to head out and do a bit. It was very spur of the moment so my stomach was growling like a dog at my heels.

Did a very broken 15 minutes in the drizzling rain. I am pretty much back at square one so will take a few weeks to get back into it. Need a pair of new runners as well because I did a lot of walking around in my current ones during the summer - am not sure they have much bounce left.

Out again tomorrow unless I get hit by a bus.

littlebug

Welcome back:)

LionelNashe

Did 35 minutes this evening with a fair few walking breaks, listening to the Newstalk Off The Ball guys. Breathing was heavy and thighs were feeling it.

Mountjoy Square to Fairview and then took a random direction so only had a rough idea where I was until I saw Spencer Dock train station.

A couple of bonfires and bangers going off so will have to pick the route carefully over the next couple of weeks.