Woden's C25K

Woden · 04-09-2012 11:37AM #1

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 · 04-09-2012 08:35PM

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 · 06-09-2012 11:40AM

Best of luck with it Woden.

Woden · 06-09-2012 09:00PM

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 · 09-09-2012 05:02PM

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 · 10-09-2012 08:55PM

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 · 11-09-2012 01:56PM

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 · 11-09-2012 02:55PM

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

Woden · 17-09-2012 09:50PM

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 · 18-09-2012 08:21PM

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 · 22-09-2012 08:10AM

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 · 22-09-2012 08:44AM

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 · 26-09-2012 07:59PM

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 · 26-09-2012 08:07PM

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

Woden · 02-10-2012 11:21AM

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 · 04-10-2012 09:17AM

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 · 07-10-2012 03:28PM

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 · 08-10-2012 07:38PM

Mon 8th October C25K Week 7 - Day 3

27:04 - 4.04k.

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

Woden · 11-10-2012 08:14PM

Thurs 11th October C25K Week 8 - Day 1

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

Woden · 15-10-2012 12:48AM

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 · 15-10-2012 08:45PM

Mon 15th October C25K Week 8 - Day 3

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

Woden · 17-10-2012 09:52PM

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 · 18-10-2012 02:54PM

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 · 20-10-2012 12:05PM

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 · 24-10-2012 11:03AM

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 · 25-10-2012 02:09PM

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 · 30-10-2012 12:00AM

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 · 01-11-2012 10:11AM

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 · 05-11-2012 10:19AM

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 · 07-11-2012 10:03AM

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 · 10-11-2012 03:06PM

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's C25K

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