From C25k to Novice 10k with Hal Hidgon

dolliemix

Week 3 Day 1

Aim : Strength and Stretch

Much better start to the week than last week! Last week I was hungover and heading for another session in a beer garden that was to last till 4 o'clock that morning!!!

I did an hour's body balance class. I think I might start doing a few weights either before or after body balance from now on because they do make me feel really strong. We did some very tough work on the abs today so I'll probably be feeling it tomorrow. We did a few push ups and I was awful. I can't even do one properly. When we did the plank I was well able - which goes to show I am improving, but then we turned to the side plank and I thought my arm was going to break!

For the balance set I didn't wobble or fall once - which is an indication that strength in my legs has really improved.

My left is very sore when I put any pressure on it, but I'm hoping when I lose another stone or two, that it'll be sorted.

Enjoyed my class today. I'm going to cycle into town now to exchange my Nimbus Asics because I got them in a size too big.

Still not sure whether to do Athlone 5k tomorrow or not. I'm thinking it might be more productive if I get a bit of housework done, which has been building up and do some cooking so I'll have healthy food all ready in advance for next week.


Week 3 Plan

Day 1: Stretch and Strength (body balance class)
Day 2: 2.5 mile run/4k run
Day 3: 35 mins cross training (cycle to work possibly?)
Day 4: 2mile run and strength (3rd introduction to yoga class)
Day 5: Rest
Day 6: 50 min cross (tennis coaching)
Day 7: 4 mile run/ 6.4k run

dolliemix

Week 3 Day 2

Aim: 2.5 mile/ 4k run

First half of today started off well but the second half was awful. I thought I was going to get sick and I needed to pee. Normally I'm the other way round...I find the first bit hard but the second bit alright. I only kept going because I knew I had to or it would effect me mentally the next time.

Maybe my pace was too fast at the beginning but I'll never know because the GPS only picked up at the end and said I'd only run 1.3K!!:eek: However, it got the time right at 27mins 48s. Anyway I'd walked that route before and I know it was 2.5 miles/ 4k so I'm pretty happy now that I made myself go to the end!

I still feel a bit nauseous though. Hopefully it will pass in a while..

racheljev

Doing well Dolliemix, it gets easier honest:P I was at about the same stage as you last year. You'd be amazed at how quickly you start to rack the miles up, good luck! (Oh and thanks for posting on my log, think I needed to look at today's run in a less critical way!)

dolliemix

Week 3 Day 4

Week 3 Day 3 didn't happen cos I came back from work and slept for five hours!!! Not sure what was wrong. That nauseous feeling I had at the end of Sunday's run lasted into Monday and I just wasn't fit for anything.

Today, being Day 4


Aim: 2 mile run

Last week this exact same rum took me 17 mins for the first mile and 11 for the second according to the GPS. WRONG!!

The GPS measured a different distance this week and it makes more sense

I did the exact same route today but according to MapMyRun I ran 4.46k/ 2.77miles in 30mins 38s

1st Mile: 10.29
2nd Mile: 10.09

So I'm happy with that.........off to an hour's yoga now.

dolliemix

Week 3 Day 6

Aim: 50min cross training

Tennis coaching. It wasn't exactly very vigorous tonight but I guess I was out there moving around.

I'm going to start cycling to work maybe twice a week.

I got weighed on Wednesday and I lost 4.5lbs last week. Really happy with that. The lighter I am for the mini marathon the easier it will be for me!

I've lost 16lbs now and I'm at 13 st 7

dolliemix

Week 3 Day 7

Aim: 4 mile run/ 6.4k

Long run to finish up the week. I loved it out there tonight. Struggled at the end but I was still loving it. Ran a tiny bit shorter than the 4mile but thats only because I'd measured it wrong not because I had to stop. I feel fab now!

Result: 3.87m/6.2k
Time: 42.48

Mile 1: 10.16
Mile 2: 10.17
Mile 3: 10.25
.79m: 8.06

southofnowhere

Great reading in here. Fantastic work, well done.

dolliemix

Week 4

I'm going away this weekend so I'll have to change some things around. I guess the most important thing is I get the long run in. This what I should be doing:

Day 1: Stretch and Strength
Day 2: 3 mile run
Day 3: 35 min cross
Day 4: 2 mile stretch and strength
Day 5: Rest
Day 6: 50 min cross
Day 7: 4 mile run

This what I'll have to do:

Day 1 Sat: Stretch and Strength
Day 2 Sun: 3 mile run
Day 3 Mon: 35 min cross (cycle to work)
Day 4 Tues: 2 mile and strength (last intro to yoga class)
Day 5 Wed: 4 mile run (first day running to days in a row but I should be able now!)
Day 6: 50 min cross (Tennis)
Day 7: Rest....on my way to Paris!

dolliemix

Week 4 Day 1

Aim: Stretch and Strength

Result: Body Balance Class


Week 4 Day 2

Aim: 3 mile run

Result: 3 mile run 34 mins

Turned the Mapmyrun off when I was changing the ipod at .78k but I've run this route before so I know its a little over 3 miles.

DigiJem

Into week 4, you're almost half way there. Well done & keep it going! I love your Day 7 - a trip to Paris - now that should be on every training plan. Enjoy!

dolliemix

Week 4 Day 3

Aim: 35 mins cross training

Result Cycle in and out of town



Week 4 Day 4

Crap that mapmyrun thing didn't work again. I think I did around 2 miles in around 25 mins???!!! But I have no idea really! I was out and about anyway ....and I'm off to final day of beginners yoga class now!

dolliemix

Week 4 Day 5

Aim: Long Run 4 miles

I did my long run tonight instead of Day 7 because I'm heading to Paris for the weekend. Today (Wednesday) is normally my rest day. Tonight's run was super. I was comfortable the whole way through. (well, my legs and hips were getting stiff towards the end but nothing awful). I much prefer running at night. Its much cooler. I also cannot believe this but I love the long runs better than the short ones. Tonight's run felt quicker than any 2 mile run I've had to do. AND the great news is I ran further than my aim without knowing it. I said I'd go a bit further than last week's 4 mile run because I hadn't quite made it to 4 miles last week. Because I felt good I thought maybe I needed to go a bit further to get to the 4 miles. And so hoping I'd actually done the 4 miles this time, I checked mapmyrun and...........

Result: 4.47 miles/ 7.19k :eek::eek::eek::D
Time: 49.03

Mile 1: 10.53
Mile 2: 10.18
Mile 3: 11.16
Mile 4: 9.58 (under 10mins PB:D)

I got weighed in tonight. I lost another 2.5lbs last week.

Wonderful day! Two great personal achievements!

rainbow kirby

dolliemix wrote: »

I much prefer running at night. Its much cooler. I also cannot believe this but I love the long runs better then the short ones.

Y'know, I agree with you on both counts there - running on spring and summer evenings is so very nice, and the long easy runs are great

You're doing fantastic, and you could probably run a 10k next weekend if you had to.

earnyourturns

Woo hoo! Keep up the great work!

dublinrunner

Enjoying reading your blog, ur doing so well! congrats on the weight loss too, such a great achievement! I did the mini marathon for the first time last yr too, you will have a great day, esp as your putting the training in! You'll be well able for it the rate your going and so will just be able to relax and enjoy the great atmosphere as you whizz around!!:)

littlebug

Good stuff Dolliemix. I agree with the others. Once you've gone over 4 miles in training you'd do a 10k no problem now.

dolliemix

Week 5

Day 1 Friday: 30 min run instead of stretch and strength. I'm away for the bank holiday weekend so its the easiest thing to do.

Day 2 Saturday: Sight seeing in Paris

Day 3 Sunday: Sight seeing in Paris

Day 4 Monday: 3 mile run

Day 5 Tuesday: 2 mile run and Stretch and Strength

Day 6: Wednesday 60 min cross training

Taking Thursday as rest day


Day 7 Friday: 4.5 mile run/ 7.2k


Week 5 Day 4

Aim 3 mile run/4.8k

Result: 3.06 miles/ 4.92k
Time: 30.36

Mile 1: 10.02
Mile 2: 9.36
Mile 3: 9.33

By far my favourite run in weeks! I felt comfortable pushing myself at the end. I felt fantastic the whole way through. I wasn't expecting this considering I drank a brewery and ate some wonderfully rich and fat full food over the weekend. I was sure I would feel sluggish and dehydrated but it was the complete opposite!!! That time is similar to the 5k race time at the end of March....and I was running under 10 min mile again!.

I read somewhere that for each pound you lose in weight you knock off two seconds to your time.....I'm definitely finding it so much easier with less weight. Tonights run was the most motivating in a long time, I'm really happy with it!

southofnowhere

Glad to hear you are reaping the benefits of your hard work. Well done!

dolliemix

Week 5 Day 5

Aim: 2 mile run and strength

Result: 2.06 mile/ 3.32k run

Time: 20.29

Mile 1: 10.31
Mile 2: 9.07

Very fast 2nd mile for me. Delighted with that.
This run wasn't as enjoyable as last night but there is a very gradual climb for the first mile so its tough.

Strength will be my yoga class for beginners later. I decided to stick with the beginners class and work on improving the basics.

dolliemix

Just reading over some of the comments you 'experts' have left me.....saying once you hit the 4 mile point it gets easier! I'm chuffed that you would say that. Thanks! I really am feeling the benefits. I'm loving it and I feel great after running! I lost another 1.5lbs tonight inspite of my hedonistic weekend!:D
I've lost over 20lbs since the beginning of March now.

Week 5 Day 6

Aim: 60mins crosstraining

Result: 60mins tennis.

I played really badly. My knees were sore. I couldn't run for balls that I normally would go for. I'll be playing league matches for the next 5 weeks. I think I'm going to have to tweek Hal higdon so that I'm not running the day before my league matches.

DigiJem

Well done on hitting the 4-mile mark, and the weight loss. Keep it going!

dolliemix

Thanks Digijem! Really enjoying it all

Week 5 Day 7

Aim: 4.5k/ 7.2k

Just in! Decided to do long run tonight because things are getting a bit tight timewise and I was afraid I wouldn't be able to fit it in tomorrow. Plus I'm planning a drink or two this evening.

I did well tonight. My quads are very tight for some reason but the run losened them out. Again, I felt fantastic. The last km or so was hard but I knew I was going to make it. My last km home is a gradual uphill and the mini marathon is flat so that always makes me feel better. I ran up Nutley lane and up and over the UCD bridge this evening. My memory of that is far worse than reality, which I'm delighted to know, because I was really dreading it for the mini marathon. I know I'll have put in an extra 2-3k at that point on the day, but I'm not worried about it now like I was before. Now for the stats. I ran a little shorter than I should have but thats because I measured it wrong from the car, not because I had to stop!

Result: 4.42miles/ 7.11k

Time: 48.40

Mile 1: 11.55
Mile 2: 9.03
Mile 3: 9.56
Mile 4: 10.43

Happy!

dolliemix

I'll have to revamp Hals schedule again to suit my life for Week 6.

I got Week 5 finished a day early to help. I'll be playing league tennis for the next four or five weeks. (Or even more if we do well!) I was playing awful at training on Wednesday and I reckon I was really tired so my legs weren't up to it. I'd prefer not to do anything too drastic the day before a league match as a result. I've a league match this Tuesday so I'll take Monday as a rest day.

Heres Hals Plan:

Day 1: Stretch & strength
Day 2: 3 m run
Day 3: 40 min cross
Day 4: 2 m run + strength
Day 5:Rest
Day 6: 60 min cross
Day 7: 5 m run

My plan Week 6

Day 1 Friday: Stretch and Strength (An hour and a half yoga)
Day 2 Saturday: 3 mile run
Day 3 Sunday: 40 min cross
Day 4 Monday: Rest
Day 5 Tuesday: 60 cross (Tennis)
Day 6: Wednesday: 2 mile run/ Stretch and Strength???
Thursday: Rest/ yoga???
Day 7: Friday: 5 mile run

There's not enough days in the week at the moment. I've loads of stuff on. I'm doing well if I get that 5 mile run done on Friday. But there's no panic because I'm well ahead of myself with the program. There's three weeks left of the program and over four weeks left till 10k Mini Marathon

dublinrunner

Keep up the good work, i cant believe how much your managing to fit in!!! Im tired reading ur log!!!!
If this helps - when ur running up nutley lane there is generally kids out with hoses spraying water to cool you down which is not only nice but quite fun! You'll be distracted from the hill so that combined with your obvious improvement with hills will mean you'll sail up it!!
Best of luck with the rest of the plan, and i'd say dont overdo it but because of your yoga you will be in great condition! i really need to stretch more..... as you said, not enough days!!:)

dolliemix

Thanks Dublin Runner. I hope I'm not doing too much because I want to sustain this. Its a long-term thing I hope, and not just a phase . But I should be able to do running three times a week and yoga once or twice a week. Health is the most important thing. I was in the obese BMI category just over two months ago, which shocked the hell out of me. Anyway, the main thing is I'm enjoying it. I find going to the gym very time consuming and sometimes it feels more like a chore, not necessarily the exercise part, but having the change of clothes and trying to remember everything from towels to socks to shampoo to conditioner etc. With the running, even though I can't believe I'm saying this, I feel great being out in the fresh air and taking it all in! And apart from a little bit of extra washing it's completely hassle free:D

Week 6 Day 1

Aim Stretch and Strength

Result: Last nights 1 and a half hour yoga class

Last night the yoga class I went to was completely out of my league! They were doing headstands and all sorts! lol! I just did what I could and I got some really good stretching done. I was even able to touch my toes while stretching my hamstrings from sitting. I'd say thats the first time I've done that in over 10 years at least! My core and upper body is a little stiff today but it feels great to know I'm working new parts of my body.

Hoping to get out for a 3 mile run later this evening when it cools down a bit.

dolliemix

Week 6 Day 2

Aim: 3 mile run

Friggin Mapmyrun didn't work again.

Did the exact same route as Monday's 3 mile run. So I did just over 3 miles/ just under 5k. Have the time but not the lap times...which I kind of enjoy looking at!

Result: 3 miles

Time: 30.43

metamorphosis

Really coming along there Dolli. Well done!

dolliemix

Week 6 Day 3

Aim: 40 mins cross
Result: low impact tennis for an hour

Week 6 Day 4

Rest

Week 6 day 5

Aim: 60 mins cross

Result: an hour and a half singles tennis


Ate a lot of crap here and there today and yesterday. My stomach is in bits since the weekend. Not sleeping well as a result and when I'm tired and my stomach is acting up I eat really badly

dolliemix

Better day today stomach wise but still not 100%. Had to take a pepcid tablet at about 11 o clock.

Week 6 Day 6 Part 1

I missed the 2mile with stretch and strength day this week so I'm doing one half tonight and the other tomorrow. So run tonight and yoga tomorrow. Made the run a little longer to make up for it.

Aim: 4k run/ 2.5 miles

Result: 4.1k/ 2.49miles

Time: 24.10

Mile 1: 9.34
Mile 2: 9.42

Both miles under 10. I knew I was flying it!!:D

Felt good tonight. There was no dull stitch that normally decides my pace holding me back.

dolliemix

Week 6 Day 6 Part 2

Aim: Stretch and Strength

Result: 70 mins yoga

Feels like there are little people running around in my stomach. Pain go away. Not sleeping great as a result of stomach ulcer so I'm exhausted now. Hope I sleep straight through tonight but not looking likely