Woden's C25K

Woden

Background:

30 year old, 16st, 5’ 7” male who currently does no exercise. I have recently had a large change in lifestyle due to starting a new job. Previous job included working expenses resulting in a lot of terrible takeaway food. That is all gone now so using this change in job and house as a starting point to eat healthier. In addition to this I have a friend who has moved to London and is staying on my couch temporarily who has convinced me to start running with him. So I am going for the C25K.

Goals:

Weight loss! Aiming for 14st.

Run 5k and go to a local event like the following http://www.parkrun.org.uk/highburyfields/

Start weight 6th August:

16 st – 224 lbs – 101.6 kg

Current weight 4th September:

15st 10 lbs – 220 lbs – 99.8kg

Concerns:

2 main concerns

1) I start out all super motivated but will just lose interest. I usually go all in for things in general. Fancy gear, paraphernalia, then bang, 1 month later stuff is lying idle and my focus is mainly on work. Partially why I am starting this log. In the hope that it may help me continue. If the posts stop you know what has happened!

2) Work is quiet. With the job switch I have had a month downtime effectively before starting a proper role in the new job. This will likely change very soon. It is all well and good eating healthy and running when I can walk out the door at 6 but when the work comes again and I’m getting home late and have had bad days the temptation for poor foods and no exercise and that I will just slip into old routines

So far:

Sun 26th August – Trainer purchase and initial run

A trip to the local sweatshop with my more running savvy friend. Gait analysis performed and trainers purchased.
Went for a run with no particular structure. Alternating between walking and running. Decided to do the C25K then.

Mon 27th August – C25K Week 1 Day 2

Bank holiday weekend here. Started the C25K then on Week 1 Day 2. Friend was motivating me to push into the cool down time somewhat so ended up being a bit more strenuous.
Legs were pretty wrecked after these two runs for the next couple of days. Had obtained a painful blister on arch of left foot!

Thu 30th August – C25 Week 2 Day 1

Picked up some blister plasters and better socks and tackled Week 2 Day 1.

Fri 31st August – C25K Week 2 Day 2

A Friday evening voicemail said go for a run so I did. Week 2 Day 2. First solo effort. Had music but found it tougher going. Too easy stop without someone beside me. Friend urging me to push onto to higher weeks.

Mon 3rd September – C25K Week 3 Day 1

Felt like a small breakthrough last night! Running on the grass helped. Headed out with friend and started working through Week 3 Day 1. On the second rep I ended up pushing through the cool down period and ran for 6 minutes. Took a cool down break then and started an additional session and did 6 minutes again. GPS managed to kick in on the phone for once so got my first indication of pace. It was 0.5 miles in the 6 minutes.
Will look to move onto a higher week then for the next run. Slight concern for a twinge in my right knee. Doesn’t quite feel right. What do you do here. Stop running until it goes? I was hoping to get out tonight. If not next opportunity may be Thursday

I have not had a repeat of the initial next day leg muscle pain. Does this mean I’m not doing enough?

Woden

Tues 4th September – C25K Week 5 Day 1

Solo effort today to the best of Bowie. Tough going felt slightly faint after the last 5 min stint! Will take a break now for a couple of days.

joeKel73

Best of luck with it Woden.

Woden

Thurs 6th September – C25K Week 5 Day 2

This is the 8 min run, 5 min walk , 8 min run, 5 min CD. Did this today with my friend and continuing with the Bowie theme. Took it at a very slow pace. Knee still a bit off. Managed to continue past the 8 min mark on the 2nd stint though and ran for the CD also. So pretty happy with the 13 mins running and no stops! Gives me confidence for Week 5 Day 3

Speaking of paraphernalia. A quiet day in work and I succumbed to an unnecessary garmin 410 purchase. Should have it for the next run which will probably be Monday.

Woden

Sunday 9th September - Walk

Just a walk today in an effort to do something while giving knee time to mend. Did get to try out the watch though which was fun. Did 4k - 41.54

Woden

Mon 10th September C25K Week 5 - Day 3

Well some good news and bad.

Good - Did Week 5 - Day 3 this evening which is the warmup then 20 min run. It was tough going mostly due to my knee. Covered 2.75k in those 20 mins then pushed on to just about finish on 3k. Spotify was acting up so my customised playlist over 3G was not happy! Had to switch to the National - High Violet for backup. There is something psychologically very good being told by the app that you are half way also ! Kept looking at the damn watch though which was annoying. 6 mins more, 4 mins more, 2 mins more. Done!

Bad - Well my right knee was sore pretty much immediately and I felt it was hindering me. Have not given it enough time it seems. So I feel I should probably stay off it for a week? I put some ice on it when I got home.

This is kinda frustrating as I have decent momentum at the moment and I thought the limiting factor would be my shocking fitness rather than something like this.

I will take a look at bikes on the weekend to perhaps allow me to continue doing something in interim.

MLC_biker

First few weeks I thought the 90 second run would never end!...and it was April before I got to Week 6. Have now completed a few 5ks , 10ks and the 10 mile in Phoenix Park.
There's a reason the run-walk-run is structured the way it is for the first six weeks of C25K. It is to allow the muscles and joints to strengthen and to try to avoid injuries. Congrats on getting out there, but stick to the program and you will make it. Don't skip weeks even if you think you are ready to. You are running and getting fit for you, not your mates.

Good luck from a 49-yo who used to hate running

Woden

Thanks MLC_Biker. I didn't really consider it from that perspective. So will start thinking with that mindset also.

Woden

Mon 17th September C25K Week 6 - Day 1

Stuck in work a bit late but wanted to get back out now as I had given it a week. Tackled this this evening. Tough going. Both knees felt a bit dodgy but ok. Main issue was stitches. Last 5 min stint was painful!

Ordered in a bike there over the weekend also but probably won't have it for a couple of weeks at least.

Current weight:

Seem to be averaging about a pound a week on the weightloss side. I'll take it!

15st 8lbs

Woden

Tues 18th September C25K Week 6 - Day 2

First 10 min stint ok. Stitch didn't really come on until 2nd stint. Knee a bit sore again now though. 2 of the days done for this week though which feels good.

Will try the 22 min run over the weekend.

Woden

Sat 22th September C25K Week 6 - Day 3

Up and at them. Up and atom! Up and at them. Up and atom!

Fueled by annoyance of an IKEA rug purchase I was up in anger this morning to get the run done early. Slight sore throat but other then that feeling good.

It was cold to start! Did the 22 mins (no stopping yay!) covered 3.33k a pace of 6.37 apparently.

clappyhappy

Good on you woden, I have being doing this for about 3 months, repeating the runs until I was comfortable doing them. When I started I couldn't do the 6 60 sec runs, thought I would die. I am up to week 5 day 2 now. Have done that run 3 times now, but I am having serious problem with my right knee. I have been varying the exercises, going power walking, cycling etc and taking days off. Did a 45 min power walk last night, knee was ok, really think the running is aggravating it, don't know what to do, was telling a Dr friend of mine yesterday and she was saying to stop the running and just power walk. A bit peeved of to say the least, but maybe if I lose a bit more weight and keep up the walking it might build the knee up again. Am a 38 yr old mum who has seriously increased fitness over the past few months and loving it. Keep up the good work woden, but mind the knee
Hope you don't mind me hijacking your thread

Woden

Not much to report. Sore throat on Saturday turned in a flu like thing so not up to much this week other then working or drinking lemsip.

Hopefully feel ok to go tomorrow or Friday evening. Shame to lose the days though.

Nothing back from the bike shop yet on the order. Some good news on the weight side though

Current weight:

15st 6lbs.

digger2d2

Only seeing this log now, the best of luck with it, look after yourself, be smart and stick with it!

Woden

Mon 1st October C25K Week 7 - Day 1

First day back out in 9 days. Still not 100% over whatever it was I had. This was the 25 min run. Did not complete. Ended up stopping at 15 mins and then after small break ran 2 mins more.

Will try again on Wed or Thurs

Woden

Wed 3rd October C25K Week 7 - Day 1 Take 2!

Success! 25 mins. 3.6k. Felt a good bit better last night though still blowing snot out of my nose when running is not pretty!

Spent the time fighting the urge to look at the watch. At what point does my mind stop thinking about time and how many more songs I have to run for or how many more laps I have to do!

Possibly time to consider some type of winter related attire also.

Current weight:

15st 4lbs.

Woden

Sun 7th October C25K Week 7 - Day 2

Up and out early before a sit down to watch the F1. 25mins, 3.75k. Feels good to be getting something done while lots of people are still asleep!

Woden

Mon 8th October C25K Week 7 - Day 3

27:04 - 4.04k.

Pencilling in the park run 5k for Sat 20th.

Woden

Thurs 11th October C25K Week 8 - Day 1

Out in the rain! 31:39 - 4.51k.

Woden

Sat 13th October C25K Week 8 - Day 2

Back home for the weekend. Managed to get out in the Phoenix park on Saturday afternoon which was nice. Lovely day for it. Felt good. 28.10 -4.56k. Helps that its mostly flat!

Woden

Mon 15th October C25K Week 8 - Day 3

Did the parkrun course. 36:08 - 5k (yay!). Slow going though!

Woden

Wed 17th October C25K Week 9 - Day 1

32.49 - 5.06k. Flatter course tonight bit easier going. Slight twinge back in the knee but doing ok. Thats the end of the training then. Next run should be the parkrun 5k on Saturday morning.

Will hopefully need a new goal soon. Faster, longer, both?

In other news my bike is in the shop and available for collection on the weekend. Hopefully the frame size is right or I may be waiting another 3 weeks. Should get out for a test spin on Sunday

Current weight:
15st 2lbs

LarMan

Hi Woden

You are almost there, well done on the weight loss and the C25K. I completed the C25K around this time last year and started it to lose weight, started off at 18 stone and am now just over 13st.

I would recommend doing the Bridge to 10 K for your next challenge, this will get you running to 10K, after that you never know what you might end up doing.

LarMan

Woden

Sat 20th October C25K Week 9 - Day 2, Parkrun 1

Well it is done. Up at 8.30 for the 9 start my first 5k parkrun. Felt a bit nervous! Banana on the walk over to the course. Wasn't 100% sure how it all worked. However they start it off and then its around the course 5 times and then up into the finish area in the center. You get handed a chip and then you scan your barcode against that.

Time was 30.33. The slowest male! Watch only clocked it at 4.72. Was nice when getting around to the final uphill stretch and they have a few volunteers around cheering people on.

In other news my bike is in the shop and if its the correct size will get to pick it up hopefully this afternoon also so happy days.

Woden

Tues 23rd October ???

Well. Got out last night. No idea what I was trying to do though. After the run on Sat and totally unrelated I manged to injure my foot. Seemed like a minor sprain by pushing off it at a bad angle. Couldn't walk on Sunday but seemed to be clearing up quickly was fine by Tuesday.

I had not expected to get back out then until Wed due to a committment on Tues evening. This finished early then expected so I had free time and decided to go out. Not sure what I was playing at though. My mind wasn't in it. I had no clear goal other then lets try and run faster.

I did 2.25k then ended up walking a bit then did another 1.5k. Did push myself a bit more but overall was annoyed and felt it was all out of routine.

I'll get back out tonight and just go for the 5k with regular route and musics.

Then look to start a new programme on Monday.

Visitors next two weekends so will likely schedule the next park run for after that.

Woden

Wed 24th October C25K Week 9 day 3

Ok well did the 5k last night 33.34. Was fine for the first half but the last k was tough going.

Current weight:
15st 0lbs

Woden

Mon 29th October B210K Week 1 Day 1

Decided to continue the program on the app from rundouble I have which is a form of B210K.

So week 1 day 1. This is 5 sections of 8 mins with a 1 min walk between each section. Decided to head up around the Emirates. Should have done this ages ago. Its quiet (no match!), flat and a bit sheltered. No dodging around people and crossing roads.

Feels a bit weird stopping again to walk after building up previously to be happy to be at a place were that was not required.

6.6km done in total with the walking but felt pretty good through out.

Woden

Wed 31st October B210K Week 1 Day 2

Out again back around Emirates. Didn't feel as good as Monday. Thought I had started the watch and I hadn't which was annoying. Also GPS on the watch and phone seem to be all over the place there perhaps as going around in circle pretty close to a large building.

Stitched up on first 8 min stint which was omnious but it was ok. Tried to keep the pace up. Guess it was around 6.5-7k again.

Woden

Mon 5th November B210K Week 1 Day 3

Busy weekend with visitors and then busy evenings this week. Got out this morning then before work. First time I've done that. It was a battle of wills with the alarm. Hopping on the scales provided some motivation. Mainly as it hasn't been moving!

Watch was dead not a good start. Did the session anyway. Plan for the week now is to start week 2 and then do the 5k park run on Saturday.

Good news is that I finally got a bike. After issues with delivery time and size I'm good to go. Hope to get out on Sunday and we'll see how long it takes/if its possible to do 20k.

Woden

Tues 6th November B210K Week 2 Day 1

Onto the second week then this is 4 stints of 12 min with a 1 min break. Bit of a mixed bag here. Started out ok but by the end of the 2nd stint had stitched up pretty bad. Started the 3rd stint but had to stop for a couple of minutes. Finishe the 3rd stint at a slow pace. Felt much better on the final stint then and did 15 mins in attempt to make it up! Overall distance was 8.15k

Break now until the weekend where I'll do the 5k parkrun again.

Have signed up for a 10k run on 6th Jan for motivation

Current weight:
14st 12lbs

Woden

Sat 10th November Parkrun 2

Did a 29.43. Which was faster than the one a few weeks ago. Had the dreaded right hand side stitch though for the last 2k or so and felt like I was crawling. Bit annoying as the legs were fine.

On the bike tomorrow and then hopefully a Parkrun again next week

Woden

Sun 11th November Cycle 1

Up early First outing on the bike. Headed off to Regent Park were there is apparently a nice 4.5k route around the Outer Circle. Took the wrong route bring me through King's Cross not ideal. Found it eventually. Did 2 circuits and the there and back to the house was 21.5k in total in 1:10. Not great. Too much stopping and starting getting there back.

Was weird though no aerobic issues on the bike just a burning in the thighs. Was good to be on it again though has been about 5 years. Need to swap the cages for clips/shoes asap.

Woden

Mon 12th November B210K Week 2 Day 2

Didn't get home with work until 20.30 and had the dreaded and so it begins but went out anyway good way to clear the head.

Was better than Week 2 Day 1. Stitch threatened but never came on in force. Did the 4x12 mins stints without much difficulty covering 8k

I was wearing a new top though for winter and I returned home to a seriously chaffing nipple! :eek: This was not expected!

Woden

Wed 14th November B210K Week 2 Day 3

Last day of the 4x12 stints. 51.29 for 8.34k in total which I was happy with. Felt good for the most part.

I am coming to the conclusion that the often mentioned stitch in the right hand side is something else. I seem to have a bit of a pain here now sometimes just walking. Last night then as soon as I started running I felt it. Then later on it felt ok. So not sure what it is at the moment.

Hopefully like the earlier knee thing it is something that will just sort itself out. Will monitor.

Aiming for Parkrun 3 on Saturday

Woden

Sat 17th November Parkrun 3

28.38 for the 5k. Best yet. Side was ok. Weather pretty shocking. The up down nature of the course is harsher then the flat around the Emirates. Find it hard to get a rhythm. I should probably train there instead to get more runs around the hill

Woden

Sat 17th November Cycle 2

Got out on Saturday again for a cycle as wanted to keep Sunday free from activities and have a free drinks on Saturday night!

Too much stop and start to judge anything really. Ended up all over the place also. Did a bit less than 20k. Felt a bit better I think then the previous week.

Still need to get those clips/shoes

Woden

Mon 19th November B210K Week 3 Day 1

Start of the 3rd Week. This is the 18 stints x3 with a 1 min break. Overall felt pretty good ended up pushing on then to complete my first 10k distance! 1hr flat! Pretty happy with that!

Current weight
14st 10lbs

Woden

Thurs 22nd November B210K Week 3 Day 2

Bit slower last night. Very windy out there. Did 10.31k in 1:04:04

Had some unexpected training this morning when I woke up 30 mins after I was meant to be in work and ended up running to and from the station suited and booted!

Woden

Mon 26th November B210K Week 3 Day 3

Took the weekend off and got back out last night. Felt pretty good last day of the 18min stints. Did the 10k in 59mins. No wind.

Current weight
14st 8lbs

Woden

Wed 28th November B210K Week 4 Day 1

Few days off this week so letting me get out in the daytime and Winter sunshine. Start of week 4 which is 2x27min stints with a 3 min gap. Took a new route for the first stint to mix it up. It has (what I consider!) a steep hill in it up to Highbury then headed back to the stadium.

Unfortunately watch died about 6k in so not sure of details. I finished the stint on the phone then ran for 5 mins then a couple of mins more to be sure to reach the 10k point

Fri 30th November B210K Week 4 Day 2

Back out this morning. Same route again. 10k in 1:01:01. Colder this morning. Frost on the ground. Took me a while to get going. New top is working out well might be time to get something more than shorts!

Woden

Mon 3rd December B210K Week 4 Day 3

Did my first non stop 10k today at 59.39 just around the flat of the Emirates. The later k's were the faster ones by 15 to 20s or so, so would like to start out with that pace also and perhaps get some more hills in.

Ososlo

You're bringing your times down nicely for the 10ks considering it's only training runs. Any 10k races planned? I find your log very interesting

Woden

Hmm yeah a bit of variation I guess seemed more weather and terrain related! There was a 59min one day and that included 2 1min walk sections so we'll see.

I have signed up for a Regent Park 10k on 6th Jan as my target. Need to go run the course!

Woden

Wed 5th December B210K Week 5 Day 1

Another non stop 10k - 55:24. GPS from watch looks a bit all over the place so not sure how reliable it is. Checked though and I did the same number of laps as Monday bar a different exit point at the end.

Was trying to push a bit more throughout also. So pretty happy with that.

Woden

Mon 10th December B210K Week 5 Day 2

Bit of a mixed bag this evening 10.6k 1:05:55. Hadn't been out since last Wed. Quite a few festivities going on and its more of the same this week. So a combination of drinking and eating out a bit means the weight loss has stalled a bit.

Decided to tackle the highbury fields park run course today as a I have a bit of a mental issue with it and it up and downhill nature. Did the 5k course there (slower than my 5k time bit disappointing) then took the 3 min walking break and headed off to the Emirates for the rest.

Might try and get 5k in before work tomorrow. Perhaps posting here will make it happen!

Woden

Tues 11th December Parkrun course 4k

Well the previous post was not quite enough to get me out of bed at 7am. However picked up some leggings yesterday and not a moment too soon with the weather change. Was heavily motivated to get out for some reason. For the after work drinks stuck with a diet coke. Got home around 9.30 with a plan of the 5k Parkrun course. Conditions poor, foggy out and though no frost around were I was running it seemed.

Was good to do the course again but didn't seem to have the mental stuff to complete it. Did 4.07k in 22:58 with the only solace being that on that pace I should have beaten my course record if I did the last lap but I didn't!

Current Weight
14st 6lbs

rasher_m

Woden wrote: »

Tues 11th December Parkrun course 4k

Well the previous post was not quite enough to get me out of bed at 7am. However picked up some leggings yesterday and not a moment too soon with the weather change. Was heavily motivated to get out for some reason. For the after work drinks stuck with a diet coke. Got home around 9.30 with a plan of the 5k Parkrun course. Conditions poor, foggy out and though no frost around were I was running it seemed.

Was good to do the course again but didn't seem to have the mental stuff to complete it. Did 4.07k in 22:58 with the only solace being that on that pace I should have beaten my course record if I did the last lap but I didn't!

Current Weight
14st 6lbs

Just tuned into your log there, wow...stone and a half you've lost. Well done!

Woden

Sat 15th December Emirates 5k

Busy for the week since Tuesday so didn't get out. Couple of pints last night so the parkrun was off first thing this morning. Decided to get a 5k in before the rugby just around the flat of the Emirates.

Did the 5k @ 25.28. Couple of splits under 5mins which I've never seen. Tbh i'm a bit sceptical about the GPS around there sometimes. But it was 1k to get there and I did 5 laps and its about 0.8k a lap as far as I know so I guess its there or thereabouts with accuracy.

Woden

Sun 16th December 20k cycle

Had the bike booked in for its 4-6week service today and was having some guilt at only going out on it twice. So popped out early this morning decided that the reliable ould Emirates would provide the backdrop for this. Almost stopped at 15k but was kinda waiting for the store to open at 11 and was not in the humour of going back home and then back to the store again.

Got a bit bored circling around then and head off to the streets for bit. Finished at 20.86k @ 1:00:39

Plan for this week is to continue with the 10k work then with runs on Mon and Wed evening before back to Dublin for Christmas on Sat. Gear in toe to keep it up!

Woden

Mon 17th December B210K Week 5 Day 3

Did this as a non-stop 10k this evening around a slightly extended parkrun course. Was taking it quite easy. Got up the slope though (now downgraded from hill) 8 times. 10k @ 1:04:33. Felt pretty decent on the last couple of laps.

Woden

Wed 19th December B210k Week 6 Day 1

Serious mental battle last night. Heart was not in it. Did a 10k in 1:01:39. With 6k on the parkrun course and then off to Emirates. Constantly was resisting stopping. Almost stopped at the 5k point then crawling into Emirates.

Last few k on the flat helped although it started bucketing down for the last k also.

That's it until I go home then.

Current Weight
14st 4lbs