( Just checked on GMAPS and this appears to be 5-600 metres short of 10km. The cloudy rainy day I think affects the satellite reading. It was only today 8th December that I realised that I had run further and still the 10km mark was the same spot. Still a good run all the same. ) Yes, my first 10km, and it felt good!
I am really surprised because this week has been forecast cold and very rainy with thunder showers - Not the weather for running - especially as I have not and don't plan running in the (heavy) rain.
Therefore, I have been feeling really good at running back to back 5km at the tail end of last week.
Today was cloudy (it is now raining very heavy) and it is very warm. After church I decided I might squeeze another 5km in before lunch.
Got ready, was feeling very good, and decided 5 miles would be better than 5km. I started off and just felt good, no aches, no pains - it felt quite fast , but I decided just to keep going and not to look at times.
At 1 mile I checked and saw it was 8.40 pace that I was running at that moment, so tried to keep the rhythm going. At just over 1 mile I headed out on a new route. I have planned this route but did not want to run it in the dark. I am glad about that decision, as it was far longer than I thought, and it turned back on to my old route. I told myself I should cut the distance to 4 miles...but at the turn off point to head home for the shorter route I just kept going. I decided I could still cut it short to 5 miles, but in the end I kept going and had to extend the run slightly to get the last 0.2 miles for the 10km.
I had to run through a building site, over some very rough road especially between mile 5 and 6 which probably accounts for the slow time.
Here are the splits.
1- 8.27
2- 8.50
3- 8.51
4- 8.58
5- 9.08
6- 8.50
last - 8.46
10 km in 55 minutes 10 seconds.
Feeling really good at running 10km!
Sunday 30 November 2008
Friday 28 November 2008
Day 73 - 3miles
Was not expecting to get back out for a run until probably Sunday...and I arrived home tonight and realised that I had forgotten to pick up my son's medicine from my mother-in-law.
What a great excuse.
"I'll just run down and get it!"
Extended the run a bit and ran just over 3 miles.
Time was 26 minutes 13 seconds.
That is 8.38 pace, and to be honest I felt i was running easy and quite fast, but not that fast.
the surprising thing is that BIM has me under 3 miles and with some strange readings that has me over 28 minutes....so unless it included my stops to pick up the medicine and buy bread...then I can't understand what happened!
Still pleased that I was out running, but heavy eating today and am sure breaking 80.5kg for this week will be good! :-(
What a great excuse.
"I'll just run down and get it!"
Extended the run a bit and ran just over 3 miles.
Time was 26 minutes 13 seconds.
That is 8.38 pace, and to be honest I felt i was running easy and quite fast, but not that fast.
the surprising thing is that BIM has me under 3 miles and with some strange readings that has me over 28 minutes....so unless it included my stops to pick up the medicine and buy bread...then I can't understand what happened!
Still pleased that I was out running, but heavy eating today and am sure breaking 80.5kg for this week will be good! :-(
Thursday 27 November 2008
Day 72 5km - slow progress
Was in Tirana all day and got back at 5pm. had a meeting at 6.30pm, so decided I could squeeze in a quick 5km, but then found we had no water - so a shower afterwards was out of the question.
Just when I thought a run was off - the water came back on, and so I headed out.
The Garmin is picking reception up really quickly which is BIG bonus and so I headed off.
At first I thought I was running really quick. the humming or numbness or heaviness in my feet was gone which was good and so I glanced at my watch. It told me 9.30 pace, which was a lot slower than I felt I was running.
I had a tight feeling across my chest, and knowing that the last run had been 98% in Zone 5, I decided to take it easy. Half way round I looked at my watch and saw the heart rate was 168, so that was good. Still a bit tight across the chest, but I put it down to tiredness and wrong diet/lack of fluids. I looked at the watch and my heart rate was up to 178...a few seconds later it was up to 190...then 200...then 210. Something was seriously wrong, so I stopped running and checked my stats...I then realised I was on the wrong page of the Garmin and I was reading my calorie burnt count.
DOH!
Off running again, and back at 9.30 pace.
Didn't push myself, didn't feel tried...just always a little out of breath.
A slow finish in 29 mins 18 seconds.
Probably one of my slowest 5km...but still any 5km is good, surely!
the other strange thing is my weigh in.
Usually Wednesday is a non-running day, and yesterday was no different.
Usually I am teaching at church in the evening and come home famished.
No different yesterday.
usually my weigh in, gives a result of the highest reading of the week.
Not so yesterday.
I weighed in yesterday at 79.9kg.
That has broken the 80kg barrier.
I am a little worried as I have not been under 80kg all week, and I stuffed my face last night, and still the reading was low. I think it may be a false weight, so anything around the 80kg next Wednesday will be my target.
Still, it is encouraging!
Just when I thought a run was off - the water came back on, and so I headed out.
The Garmin is picking reception up really quickly which is BIG bonus and so I headed off.
At first I thought I was running really quick. the humming or numbness or heaviness in my feet was gone which was good and so I glanced at my watch. It told me 9.30 pace, which was a lot slower than I felt I was running.
I had a tight feeling across my chest, and knowing that the last run had been 98% in Zone 5, I decided to take it easy. Half way round I looked at my watch and saw the heart rate was 168, so that was good. Still a bit tight across the chest, but I put it down to tiredness and wrong diet/lack of fluids. I looked at the watch and my heart rate was up to 178...a few seconds later it was up to 190...then 200...then 210. Something was seriously wrong, so I stopped running and checked my stats...I then realised I was on the wrong page of the Garmin and I was reading my calorie burnt count.
DOH!
Off running again, and back at 9.30 pace.
Didn't push myself, didn't feel tried...just always a little out of breath.
A slow finish in 29 mins 18 seconds.
Probably one of my slowest 5km...but still any 5km is good, surely!
the other strange thing is my weigh in.
Usually Wednesday is a non-running day, and yesterday was no different.
Usually I am teaching at church in the evening and come home famished.
No different yesterday.
usually my weigh in, gives a result of the highest reading of the week.
Not so yesterday.
I weighed in yesterday at 79.9kg.
That has broken the 80kg barrier.
I am a little worried as I have not been under 80kg all week, and I stuffed my face last night, and still the reading was low. I think it may be a false weight, so anything around the 80kg next Wednesday will be my target.
Still, it is encouraging!
Sunday 23 November 2008
Day 68 - 4 mile shuffle
Weather forecast is for rain for the next few days, and although my legs still seem to be a little sore, I decided to go out for a run in the afternoon.
Decided for 5 miles but again as soon as I started I realised that 4 miles would be better - even went through my mind 3 miles, but I kept on for 4.
I had to change the route slightly, but the whole run just felt clumsy, laboured and slow.
I checked my watch at about a mile and saw I was 9.35 pace...and thought that was aboutt right. The final half mile, I felt I was running on the spot - but checked my watch and saw i was under 9 minutes...
Strange.
Splits...
1 - 8.55
2 - 9.09
3 - 9.28
4 - 9.10
The final mile I took easy, and except for stepping up the pace when i saw my neighbours ( Ah...pride, it lives in us all!)....I just kept running at my "normal" pace for the day.
Surprised to see a time of 36 minutes 38 seconds.( BIM 36m 32 sec)
That is no PR, but it is not too far away from my usual runs - except they all felt good, fast and comfortable....this felt the opposite.
What was surprising is that my heart rate was 97% in Zone 5.
Can't figure out why that should be.
The last 2 runs, my heart rate was high for the first half mile before settling down to Zone 4, until I stepped it up for the last mile.
Tonight it was just high all the time.
Don;t know if that is the reason why I felt so bad...or if in general I was tired and unwell and that made the run more difficult.
Still - I am pleased to have got out and run again.
Running can be difficult sometimes!
Decided for 5 miles but again as soon as I started I realised that 4 miles would be better - even went through my mind 3 miles, but I kept on for 4.
I had to change the route slightly, but the whole run just felt clumsy, laboured and slow.
I checked my watch at about a mile and saw I was 9.35 pace...and thought that was aboutt right. The final half mile, I felt I was running on the spot - but checked my watch and saw i was under 9 minutes...
Strange.
Splits...
1 - 8.55
2 - 9.09
3 - 9.28
4 - 9.10
The final mile I took easy, and except for stepping up the pace when i saw my neighbours ( Ah...pride, it lives in us all!)....I just kept running at my "normal" pace for the day.
Surprised to see a time of 36 minutes 38 seconds.( BIM 36m 32 sec)
That is no PR, but it is not too far away from my usual runs - except they all felt good, fast and comfortable....this felt the opposite.
What was surprising is that my heart rate was 97% in Zone 5.
Can't figure out why that should be.
The last 2 runs, my heart rate was high for the first half mile before settling down to Zone 4, until I stepped it up for the last mile.
Tonight it was just high all the time.
Don;t know if that is the reason why I felt so bad...or if in general I was tired and unwell and that made the run more difficult.
Still - I am pleased to have got out and run again.
Running can be difficult sometimes!
Thursday 20 November 2008
Day 65 - a difficult run! 5 miles
Last run, that I thought was 5 miles, was not!
It was around 600 metres short of 5 miles, and therefore my super-great time was over "less than" and not a full 5 miles.
That may explain why tonight was a little different.
Started out, and immediately felt terrible. Felt it was a slow shuffle.I mean slooooow.I just couldn't get going. I felt like I was running in moon boots. My feet felt like lead.
This was NOT good.
No problem , I thought....I am probably running quicker than I think.
Checked at around 1.5 miles and saw it was 9.15 pace. Not great, but still good compared to how I was actually feeling.
Checked at 3 miles - still 9.15 pace. Was the Garmin broken!!
i felt a bit better, but still not normal.
Suddenly felt chaffing between my legs.
This run was not fun.
Consoled myself that it could be the cold...it could be my ultra-quick time last time...it could be the jacket I was wearing....but I still could not find the real reason why I felt bad.
Decided that I could stop at 4 miles...but QUITTING was not on my mind tonight.
In fact after last run's encouragement (even though it was a false time, I was not aware of that during my run), I had decided to run 10km...but as soon as I started I knew that 10 km was not on.
I am glad I never went for the 10km.
I suddenly realized that i was not sweating half as much a normal, and as I took off my jacket, I felt cold.
At the decision point for 4miles and turned and kept on for 5 miles.
The last mile was probably the most comfortable, and the last half mile I really kicked on. I came to the 5 mile marker in my head. Well it WAS 5 miles according to the Garmin the last time, but this time it told me that it was 4.7miles ....I was running full out....I wondered if I could keep it up....but I managed.
I completed 5miles in 46 minutes 02 seconds.
That is 9.11 pace.
Splits...
1 - 9.12
2 -9.19
3 - 9.12
4 - 9.23
5 - 8.44
( again BMI gives strange readings....they total 45 minutes 50 seconds. Where the other 12 seconds go to, I really don't know!)
Went home and checked the distance on Gmaps and found that tonight's run was 5 miles and last run was not.
This was not fun.
This was not easy.
Glad I ran, but worried that I am going to have to convince myself to take my running shoes back out of the cupboard!
Legs are quite sore...I don;t plan a run till Monday...Sunday evening earliest.
Weigh in yesterday - 80.9kg
I realise that Wednesday is my top weight and the other days are usually lower, so it probably is a good day to have the weigh in.
It was around 600 metres short of 5 miles, and therefore my super-great time was over "less than" and not a full 5 miles.
That may explain why tonight was a little different.
Started out, and immediately felt terrible. Felt it was a slow shuffle.I mean slooooow.I just couldn't get going. I felt like I was running in moon boots. My feet felt like lead.
This was NOT good.
No problem , I thought....I am probably running quicker than I think.
Checked at around 1.5 miles and saw it was 9.15 pace. Not great, but still good compared to how I was actually feeling.
Checked at 3 miles - still 9.15 pace. Was the Garmin broken!!
i felt a bit better, but still not normal.
Suddenly felt chaffing between my legs.
This run was not fun.
Consoled myself that it could be the cold...it could be my ultra-quick time last time...it could be the jacket I was wearing....but I still could not find the real reason why I felt bad.
Decided that I could stop at 4 miles...but QUITTING was not on my mind tonight.
In fact after last run's encouragement (even though it was a false time, I was not aware of that during my run), I had decided to run 10km...but as soon as I started I knew that 10 km was not on.
I am glad I never went for the 10km.
I suddenly realized that i was not sweating half as much a normal, and as I took off my jacket, I felt cold.
At the decision point for 4miles and turned and kept on for 5 miles.
The last mile was probably the most comfortable, and the last half mile I really kicked on. I came to the 5 mile marker in my head. Well it WAS 5 miles according to the Garmin the last time, but this time it told me that it was 4.7miles ....I was running full out....I wondered if I could keep it up....but I managed.
I completed 5miles in 46 minutes 02 seconds.
That is 9.11 pace.
Splits...
1 - 9.12
2 -9.19
3 - 9.12
4 - 9.23
5 - 8.44
( again BMI gives strange readings....they total 45 minutes 50 seconds. Where the other 12 seconds go to, I really don't know!)
Went home and checked the distance on Gmaps and found that tonight's run was 5 miles and last run was not.
This was not fun.
This was not easy.
Glad I ran, but worried that I am going to have to convince myself to take my running shoes back out of the cupboard!
Legs are quite sore...I don;t plan a run till Monday...Sunday evening earliest.
Weigh in yesterday - 80.9kg
I realise that Wednesday is my top weight and the other days are usually lower, so it probably is a good day to have the weigh in.
Monday 17 November 2008
Day 62 - 2 month review
It is now 2 months since I have started running.
( I don't want to burst my own bubble, but I never ran 5miles. It was 4.7miles. Some glitch with the Garmin, and that resulted in the impressive times!. This will go down as a non-day, and PR's will not be counted)
Tonight I ran 5 miles.
That is impressive in itself.
What is more impressive are my splits.
My Garmin had the time as 43 minutes 28 seconds which was 8.41 pace which was amazing. However, when I transfer it to BonesinMotion, they have different times.
1 - 7.24
2 - 9.26
3 - 8.50
4 - 8.59
5 - 8.25
( That would be 43.04 for the 5 miles and for the first 4 miles 34 minutes 39 seconds)
Taking into account the fact that I think the splits are wrong by 24 seconds overall, then the times may be slightly different. But even adding on 24 seconds to the first mile, then I still ran the first mile in under 8 minutes and far quicker than anything I have ever run!( It probably was a reasonable split, because my heart rate was WAAAAY up for the whole of the first mile, before dropping back to Zone 4)
The 4 miles would be a total of 35 minutes 03 seconds, which again would be my quickest.
What is amazing is that Shkoder was in darkness and running past vorrezat Katolike, and for a whole mile through Kiras was pitch black. In fact I got a bit of a scare as I almost ran in to someone right outside the graveyard!
Scary!!
Anyway, my thoughts after 2 months.
Positives.
Weight Loss - really encouraging and feeling thinner, and lighter!
I am down to what is "uncharted territory , so that is good.
Food - I am still managing to treat myself. Visitors yesterday and I had 2 helpings of curry - so the weight is still coming off, even though I can still enjoy a feast - now and then!
Stress - definitely a positive. Leave it on the streets! And I feel so much better after a run!
Running - it is a lot more fun than I thought it would be!
Distance - looked back at a month ago, and saw that i was worried about increasing to 5km. 5 km came and went - and I am now thinking of 10km. I certainly seem to run easier after 3miles! Strange!
Exercise bike - got it fixed, so hope to be using this over the next few months as well as running!
Negatives.
Winter - the colder weather is coming and that will be problematic.
Darkness - running in thew pitch black can be really scary. Tonight I had to slow down between mile 2 and 3 because I was running in the darkness and literally was struggling to see anything in front of me. Again at 3-4 miles I struggles as the road is very uneven, but I couldn't see a thing and stumbled over potholes - just trying to keep my rhythm.
Rainy days - worried that cold and rainy days will keep me off running, and that I will give up!
Exercise bike - I hope this does not replace the running! That is a worry!
100 push-ups - failed the second week. Kept putting it off for next day and fogot about it. Need to restart this - again!
Overall, very happy with my progress and am so happy that I started to run!
( I don't want to burst my own bubble, but I never ran 5miles. It was 4.7miles. Some glitch with the Garmin, and that resulted in the impressive times!. This will go down as a non-day, and PR's will not be counted)
Tonight I ran 5 miles.
That is impressive in itself.
What is more impressive are my splits.
My Garmin had the time as 43 minutes 28 seconds which was 8.41 pace which was amazing. However, when I transfer it to BonesinMotion, they have different times.
1 - 7.24
2 - 9.26
3 - 8.50
4 - 8.59
5 - 8.25
( That would be 43.04 for the 5 miles and for the first 4 miles 34 minutes 39 seconds)
Taking into account the fact that I think the splits are wrong by 24 seconds overall, then the times may be slightly different. But even adding on 24 seconds to the first mile, then I still ran the first mile in under 8 minutes and far quicker than anything I have ever run!( It probably was a reasonable split, because my heart rate was WAAAAY up for the whole of the first mile, before dropping back to Zone 4)
The 4 miles would be a total of 35 minutes 03 seconds, which again would be my quickest.
What is amazing is that Shkoder was in darkness and running past vorrezat Katolike, and for a whole mile through Kiras was pitch black. In fact I got a bit of a scare as I almost ran in to someone right outside the graveyard!
Scary!!
Anyway, my thoughts after 2 months.
Positives.
Weight Loss - really encouraging and feeling thinner, and lighter!
I am down to what is "uncharted territory , so that is good.
Food - I am still managing to treat myself. Visitors yesterday and I had 2 helpings of curry - so the weight is still coming off, even though I can still enjoy a feast - now and then!
Stress - definitely a positive. Leave it on the streets! And I feel so much better after a run!
Running - it is a lot more fun than I thought it would be!
Distance - looked back at a month ago, and saw that i was worried about increasing to 5km. 5 km came and went - and I am now thinking of 10km. I certainly seem to run easier after 3miles! Strange!
Exercise bike - got it fixed, so hope to be using this over the next few months as well as running!
Negatives.
Winter - the colder weather is coming and that will be problematic.
Darkness - running in thew pitch black can be really scary. Tonight I had to slow down between mile 2 and 3 because I was running in the darkness and literally was struggling to see anything in front of me. Again at 3-4 miles I struggles as the road is very uneven, but I couldn't see a thing and stumbled over potholes - just trying to keep my rhythm.
Rainy days - worried that cold and rainy days will keep me off running, and that I will give up!
Exercise bike - I hope this does not replace the running! That is a worry!
100 push-ups - failed the second week. Kept putting it off for next day and fogot about it. Need to restart this - again!
Overall, very happy with my progress and am so happy that I started to run!
Saturday 15 November 2008
Day 60 - 5 km (PR)
Haven't been out running for a few days. I have been busy, and yesterday was my first chance, but just as I got free the rain came on, and was quite steady, and as I would be running in the dark...I called it quits and decided to run today, as Sunday is forecast heavy rain.
No problem with the Garmin - it found the signal almost by the time I had dropped off the rubbish - so it was straight out to the course.
The only decision was should I run 5km or 4 miles.
I decided it would be 5km.
there were a number of reasons for this...
1) It was the earliest i have run ( 12 noon)
2) It was quite warm and sunny , and I was a little worried I might not have drunk enough before running. ( i quickly drank 2 glasses of water before heading out)
3) I only had eaten a couple of weetabix's and a cup of coffee all morning and had not eaten much last night, so i was worried my stomach may have been empty.
So, having settled in my mind for 5km I headed off.
Immediately I was in my stride, and running felt good, and easy again!
I was held up at the first corner by a traffic jam, and had to improvise my route slightly running close between cars and a wall. that slowed me down, and I had a quick glance at my watch and saw it was well under 9 minute pace.
I thought about slowing down, but to be honest I felt comfortable so I kept going, although I tried to feel relaxed.
Glanced again at my watch as i felt I was not running very fast, and it was again under 9 minute pace. decided I wouldn't look at my watch again.
Everything went well, up to the last mile when I realised that running on an empty stomach is not a good idea. With a half mile to go, I felt a little sick, and decided the pace needed to slow, but as I turned into the last stretch I felt a lot better. I did not feel strong, and I could not increase the pace, but I managed to keep going and finished in a new record... 26 minutes 37 seconds. (8.33 minute pace)
Really pleased with that.
Obviously I am lighter in weight than previous runs, but it does look like I am stronger and I enjoyed the 5km. It certainly is a fun run!
Splits.
1 mile - 8.47
2 mile - 8.31
3 mile - 8.27
last - 0.52 seconds
No problem with the Garmin - it found the signal almost by the time I had dropped off the rubbish - so it was straight out to the course.
The only decision was should I run 5km or 4 miles.
I decided it would be 5km.
there were a number of reasons for this...
1) It was the earliest i have run ( 12 noon)
2) It was quite warm and sunny , and I was a little worried I might not have drunk enough before running. ( i quickly drank 2 glasses of water before heading out)
3) I only had eaten a couple of weetabix's and a cup of coffee all morning and had not eaten much last night, so i was worried my stomach may have been empty.
So, having settled in my mind for 5km I headed off.
Immediately I was in my stride, and running felt good, and easy again!
I was held up at the first corner by a traffic jam, and had to improvise my route slightly running close between cars and a wall. that slowed me down, and I had a quick glance at my watch and saw it was well under 9 minute pace.
I thought about slowing down, but to be honest I felt comfortable so I kept going, although I tried to feel relaxed.
Glanced again at my watch as i felt I was not running very fast, and it was again under 9 minute pace. decided I wouldn't look at my watch again.
Everything went well, up to the last mile when I realised that running on an empty stomach is not a good idea. With a half mile to go, I felt a little sick, and decided the pace needed to slow, but as I turned into the last stretch I felt a lot better. I did not feel strong, and I could not increase the pace, but I managed to keep going and finished in a new record... 26 minutes 37 seconds. (8.33 minute pace)
Really pleased with that.
Obviously I am lighter in weight than previous runs, but it does look like I am stronger and I enjoyed the 5km. It certainly is a fun run!
Splits.
1 mile - 8.47
2 mile - 8.31
3 mile - 8.27
last - 0.52 seconds
Friday 14 November 2008
Day 59 - Weigh In.
Weighed in on Wednesday and was down to 81.1kg.
Good progress again, and am looking to keep at the 4 mile runs, and even soon to extend it to 5 miles.
Rain is forecast, so running might be limited...but I have put the exercise bike in to get fixed, so i hope to be able to keep training in good AND bad weather!
Good progress again, and am looking to keep at the 4 mile runs, and even soon to extend it to 5 miles.
Rain is forecast, so running might be limited...but I have put the exercise bike in to get fixed, so i hope to be able to keep training in good AND bad weather!
Tuesday 11 November 2008
100 Push Ups Challenge
Started this a few weeks ago and did the first week, then I repeated the first week, as it said that was a good idea - knowing that I am the world's worst for push-ups.
Then, as I was thinking of week two, I suddenly realised that i had not completed week one - I had only done day one x 3 times. I did not read that day 2 and 3 were more than day one . Doh!
...so back to the drawing board.
I have just completed week one.
Day 3 of week one is...
4
5
4
4
at least 5.
Man that was a struggle.
I managed the first 4 and 5 no problem, with just a little pause between the two. Then the next 4 was a struggle. I realise that getting another 9 done was going to be difficult. I rested...or to be honest I did some weight training with a couple of 5lbs weights. I thought that might make my muscles wake up....but no luck, they seemed to drain all the energy out of them!
How I managed 4 more I do not know, but I decided on a 2 minute break...that extended to 3 minutes, and I gave the last 5 a try....but I just collapsed in a heap - no strength in the arms at all.
i was determined to do the last 5.
I rested for about 5 minutes and got 5 done, but the last one was really difficult.
the advice on the site says...
"The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end."
Understatement!!
repeating week one this week!
Day 56 - 4 miles - The Wrong Trousers!
New problem tonight.
It wasn't Mr. Moaner or Mr.Quitter inside my head telling me how difficult it is, or to give up...this was a greater problem - my jogging pants and underwear kept slipping down.
Now, this may be a good sign that my waist is getting smaller, but it was a struggle at times, just to keep them up. I tried running and hitching them both up every 500metres or so, but in the end I resorted in pulling the underwear up and over the top of the running pants, and then doubling over the waist of my running pants 2-3 times.
With that sorted I could concentrate on the run and trying a 9.05 pace.
To be honest I saw I was running under 8 minutes while I was trying to sort my pants out! - so I had to really slow it down in the first mile.
Anyway, the run was pretty event less except for the pants.
Felt very good for the last mile and could feel myself running a lot quicker and very comfortably.
I had ( and still have ) a little pain below my left knee which came on as I walked my son to school. I stepped off the kerb and had a pain immediately in my knee. Hopefully it is a jolt pain that will go away in the next couple of days.
Splits.
1 - 9.14
2 - 9.08
3 - 9.04
4 - 8.35
(Bones in Motion give me a 36 minutes 01 seconds for 4 miles)
New PR for 4 miles 36 minutes 04 seconds.
Had I known I was close to breaking 36 minutes I might have pushed on before, but I was under 8 minutes for the last 400metres or so and felt really good, so I am pleased with the progress.
Interesting to see my heart rate compare to last run.
Tonight I was hardly in Zone 5, with almost 80% of my run in Zone 4. Seem,ed to be very comfortable out there - apart form the underwear discomfort!
Sunday 9 November 2008
Day 54 - 4 miles in the afternoon (PR)
My earliest run to date - 3p.m.
However, there was not much fun in this run.
from the very start I just felt out of rhythm. I tried to keep the pace to 9.10 and tried to make sure I was not running too fast in the beginning.
This seemed to have a further negative impact on my run and I just felt bad.
There could be other reasons....
I ate a pizza for lunch. Probably unwise prior to a run.
I never drunk anything all morning or for lunch. Doh!
I was running in the afternoon and it was a lot warmer than usual - even the sweat fell in my eyes - man that can burn!
However, I completed the 4 miles....and there were some positives.
1) The secret to having good feet, is to wear thin polyester socks and then your coolmax socks INSIDE OUT! ( that can be quite important) The socks were very comfortable today!
2) The last mile was again quicker and felt the easiest. That is encouraging.
3) My Nike top is NOT for long runs - nipple burn today and that can also be painful.
My splits were...
1 mile - 9.13
2 mile - 9.07
3 mile - 9.16
4 mile - 8.45
(Again the Bones in Motion time splits are slightly different 36 minutes 21 seconds)
It was a PR 9.05 pace.
36 minutes 22 seconds
What was interesting today was my heart rate was in Zone 5 for 74% of the run...that is a lot more than normal, and that could be one of the reasons that I felt bad.
maybe a little to do with the water( or lack of water intake) and a little to do with the heat.
Any run is a good run, and sometimes it can be quite positive afterwards knowing you ran when you didn't feel 100%.
However, there was not much fun in this run.
from the very start I just felt out of rhythm. I tried to keep the pace to 9.10 and tried to make sure I was not running too fast in the beginning.
This seemed to have a further negative impact on my run and I just felt bad.
There could be other reasons....
I ate a pizza for lunch. Probably unwise prior to a run.
I never drunk anything all morning or for lunch. Doh!
I was running in the afternoon and it was a lot warmer than usual - even the sweat fell in my eyes - man that can burn!
However, I completed the 4 miles....and there were some positives.
1) The secret to having good feet, is to wear thin polyester socks and then your coolmax socks INSIDE OUT! ( that can be quite important) The socks were very comfortable today!
2) The last mile was again quicker and felt the easiest. That is encouraging.
3) My Nike top is NOT for long runs - nipple burn today and that can also be painful.
My splits were...
1 mile - 9.13
2 mile - 9.07
3 mile - 9.16
4 mile - 8.45
(Again the Bones in Motion time splits are slightly different 36 minutes 21 seconds)
It was a PR 9.05 pace.
36 minutes 22 seconds
What was interesting today was my heart rate was in Zone 5 for 74% of the run...that is a lot more than normal, and that could be one of the reasons that I felt bad.
maybe a little to do with the water( or lack of water intake) and a little to do with the heat.
Any run is a good run, and sometimes it can be quite positive afterwards knowing you ran when you didn't feel 100%.
Friday 7 November 2008
Day 52 - 4 miles
Was hoping to get a run in today, but just as i was heading back from Koplik into Shkoder the rain started. I was disappointed, but on arriving at the house the rain stopped. I got ready and by the time i was ready it was raining again. However, i decided I would go out anyway. I mean, what is the point in buying a wind/rain jacket if I don't use it!
I decided to leave my glasses behind as they would only get rain all over them blocking my vision, or else get steamed up. that was almost a big mistake!
I was running partly a new route.
the first problem i had was on a very dark part of the road beside the catholic graveyard. A car was coming straight towards me with bright headlights so I moved onto the pavement. As soon as it passed I jumped down and right in front of a cyclist that I never saw in the dark...fortunately he saw me and managed to steer clear.
then, just around the corner, I clocked up the first mile and decided it was time to take off the jacket, tie it round my waist and continue the run in my running top. As i was doing this, concentrating on keeping the same pace and getting the jacket tightly round my waist, a dog attacked me barking at my feet. Yes - my heart rate jumped up 10 beats a minute at that point! Fortunately, I turned round , faced the dog and although it made a couple of attempts to bite me near my feet, I managed to get away untouched!
I had completely forgotten that the extended run tonight was on a road that I had never run before, and although it was well paved, it was pitch black. A couple of dogs looked menacingly at me as I passed them and I mistook the road back on to my main running route and came back a different way than planned and probably about 50 metres too early.
I was trying to run at 9.30 pace, and was fairly sure that the first 2 miles were done at that pace. As I reached the 5km mark I noticed that it was under 30 minutes and I was trying to work out how fast it was, but thought it to be around the 9.30 mark, so just concentrated at going on at the same pace. With 1km to go, I glanced at my watch and saw that I was doing 8.30 pace...
That was a surprise...however, that sometimes happens , as a quick burst of pace changes the reading before dropping back to your average.
I kept going assuring myself that i was nowhere near 8.30 pace, as I would be gasping for breath if I was, so i glanced again just to confirm what I thought was a slower pace. Again it said 8.30.
I thought that it could not be right, as I felt very comfortable and I can't remember ever running that pace.Surely my final mile should be tougher - not easier!
I kept right on running and actually could feel the speed and realised that I really was running quite fast. Got delayed by a car and the turn for the last 500 metres, and crossing the road toward my house made me sure that I would drop pace , but I finished the 4 miles in 36 minutes 50 seconds. I was very pleased with that I was trying to run in under 38 minutes.
I was amazed when i got home and checked my readings and splits with the garmin. It really is fun to have !
Mile 1 - 9.36
Mile 2 - 9.18
Mile 3 - 9.15
Mile 4 - 8.33
(These splits are from Bones in Motion web site and give a time of 36 minutes 42 seconds)
The fourth mile , which was me running further than ever before, and I would have thought slowing down...was in fact my quickest mile pace ever!
I really cannot believe that!
Really encouraged.
I ran in the rain, so that is also encouraging, although it wasn't real rain - Shkoder can have some VERY heavy rain falls, and I wouldn't want to be out running in THEM - not to mention that the lanes would all be blocked!
Pleased with myself, and felt good progress made today.
Only downside was my new Wrights Running Socks. They gave me a blister on the middle right toe. I think I need some inners for my socks!
I decided to leave my glasses behind as they would only get rain all over them blocking my vision, or else get steamed up. that was almost a big mistake!
I was running partly a new route.
the first problem i had was on a very dark part of the road beside the catholic graveyard. A car was coming straight towards me with bright headlights so I moved onto the pavement. As soon as it passed I jumped down and right in front of a cyclist that I never saw in the dark...fortunately he saw me and managed to steer clear.
then, just around the corner, I clocked up the first mile and decided it was time to take off the jacket, tie it round my waist and continue the run in my running top. As i was doing this, concentrating on keeping the same pace and getting the jacket tightly round my waist, a dog attacked me barking at my feet. Yes - my heart rate jumped up 10 beats a minute at that point! Fortunately, I turned round , faced the dog and although it made a couple of attempts to bite me near my feet, I managed to get away untouched!
I had completely forgotten that the extended run tonight was on a road that I had never run before, and although it was well paved, it was pitch black. A couple of dogs looked menacingly at me as I passed them and I mistook the road back on to my main running route and came back a different way than planned and probably about 50 metres too early.
I was trying to run at 9.30 pace, and was fairly sure that the first 2 miles were done at that pace. As I reached the 5km mark I noticed that it was under 30 minutes and I was trying to work out how fast it was, but thought it to be around the 9.30 mark, so just concentrated at going on at the same pace. With 1km to go, I glanced at my watch and saw that I was doing 8.30 pace...
That was a surprise...however, that sometimes happens , as a quick burst of pace changes the reading before dropping back to your average.
I kept going assuring myself that i was nowhere near 8.30 pace, as I would be gasping for breath if I was, so i glanced again just to confirm what I thought was a slower pace. Again it said 8.30.
I thought that it could not be right, as I felt very comfortable and I can't remember ever running that pace.Surely my final mile should be tougher - not easier!
I kept right on running and actually could feel the speed and realised that I really was running quite fast. Got delayed by a car and the turn for the last 500 metres, and crossing the road toward my house made me sure that I would drop pace , but I finished the 4 miles in 36 minutes 50 seconds. I was very pleased with that I was trying to run in under 38 minutes.
I was amazed when i got home and checked my readings and splits with the garmin. It really is fun to have !
Mile 1 - 9.36
Mile 2 - 9.18
Mile 3 - 9.15
Mile 4 - 8.33
(These splits are from Bones in Motion web site and give a time of 36 minutes 42 seconds)
The fourth mile , which was me running further than ever before, and I would have thought slowing down...was in fact my quickest mile pace ever!
I really cannot believe that!
Really encouraged.
I ran in the rain, so that is also encouraging, although it wasn't real rain - Shkoder can have some VERY heavy rain falls, and I wouldn't want to be out running in THEM - not to mention that the lanes would all be blocked!
Pleased with myself, and felt good progress made today.
Only downside was my new Wrights Running Socks. They gave me a blister on the middle right toe. I think I need some inners for my socks!
Thursday 6 November 2008
Weight Loss
Got the scales back, and yesterday after 2 days without a run I was 81.9kg.
Quite encouraged by that, although i have been as low as 81.2kg after a run.
The weight is coming off slowly and I hope that will improve as I try to eat less, eat more healthily and cut down sugar, bread and chocolate intake.
I also hope it will improve as i star to extend the running distance.
I have already tracked out a 10km which is really an extension of my 5km.
I am hoping to start on my next run and be running 10km by the end of the year.
The obvious problem is going to be keeping the increase slow...sometimes I want to reach my goal too quick.
Patience is needed!
Quite encouraged by that, although i have been as low as 81.2kg after a run.
The weight is coming off slowly and I hope that will improve as I try to eat less, eat more healthily and cut down sugar, bread and chocolate intake.
I also hope it will improve as i star to extend the running distance.
I have already tracked out a 10km which is really an extension of my 5km.
I am hoping to start on my next run and be running 10km by the end of the year.
The obvious problem is going to be keeping the increase slow...sometimes I want to reach my goal too quick.
Patience is needed!
Monday 3 November 2008
Podgorica Marathon
Just noticed that yesterday was a marathon in Podgorica, about 2 hours from Shkoder.
Now, there is no way I could do a marathon - certainly not at the moment, but there was also a half marathon - which still would have been too far for me, but it is interesting to know that there is opportunity to run something like this close to home.
What I found interesting was that there were 6 entrants from Albania for the half marathon.
Nexhat Xhemale, Suad Jegeni, Kajo Myftarago, Vashi Faniro, Tonin Shiroka, Sotir Qiriaqi.
What I found interesting was that all these runners were over 60 years of age, and the first 2 home were Nexhat Xhemale and Suad Jegeni, who came in together at 1:51:12.
That is a very good time indeed!
...and Nexhat is 72 years of age.
Well done you guys!
I hope I can run a half marathon in that time when I am 72 years of age( God willing!)
I was hoping that at the Ultra-Marathon (50km) in April , they would have had some 5km and 10km races, but it doesn't look like it.
Garmin 305 - my thoughts
I have had the Garmin 305 for about 2 weeks now, so I will give you my first thoughts.
It is not a full review on the Garmin 305 as I have not fully become aware of all that it does, but for what it is worth, here is what I think.
Why did I go for the 305?
A number of reasons...
I wanted a heart rate monitor. I am 44 years old and have no histroy of running , and for quite some time no history of athletic activity, so I wanted to ensure I was not overdoing it. Therefore I wanted a heart rate monitor.
I also wanted something that i could read easily. I didn't want a crammed small screen that I would have to slow down and analyze just to see what pace I was running!
The fact that the 305 has a personal trainer swayed me - I like the challenge. I am trying to run, but with little experience, I felt the trainer might push me on and I don't like getting beaten!
Thoughts:
Very , very happy with it.
As I thought the screen is plenty big, and has plenty of readings.
However, I do like the first screen, which tells you your time, pace and distance the best.
It doesn't take much effort under street lighting, or using the Garmin's own light to see the readings you need.
I was a bit worried about the size, and it being a little heavy, but that has proved to be needless worry.
The size is large, but as i say, I need to see quickly the readings, so I would not want it any smaller!
The trainer has proved to be inspiring, and on some of the more tedious runs, I have noticed that seeing myself ahead of the computer does give me that desire to keep going.
I should have checked as to exactly what a heart monitor was...
I never realised that I would be attaching a band around my chest to get the heart reading. At first, I thought that this would be a hindrance and would annoy me - however from day one I never really noticed it.
The other thing that i REALLY like is getting back and studying my times and splits, and seeing my heart reading. It was funny once seeing that my speed and heart rate jumped drastically as I got chased by a dog. Funny afterwards, but at the time not very funny.
Anyway, I usually go to Bones in Motion website to get their readings. I don't know what other people use, but I find this the best.
I did not switch the monitor off at 5km, so the final 0.11miles is not given, although on the Garmin training Center it gives you the split as I fed into the computer that i was running 5km ( another great advantage of the little tricks and tools on the monitor).
It was interesting as I got to compare tonight's run with my previous 5km(PR). I saw in my first PR the first mile was quicker, the second slower...I had almost identical times tonight , except the first mile was slower and the second mile quicker. The last mile was almost identical, and the only real difference was the final 0.11 mile.
Great website!
So, although there is still so much to learn from the monitor, I think it was a wise investment!
Day 48 - 5km (PR)
I wasn't planning on getting out for a run today, but it looks very likely that Friday will be my first opportunity for another run and the forecast for Friday is not good - so I took advantage of tonight and decided on a short run.
However, as soon as I was ready, I decided to run a 5km, with the option of a 4km if I was struggling.
Started at a slow enough pace and felt really good. It is far better and easier running in daylight!
At 0.33 mile I saw that i was directly on 9.00 pace although at that point running a little quicker, so i decided to keep going. Up until that point, and even at that point I had not thought of running fast.
So much was I not thinking of pace that I missed the mile marker and I was at 10.22 at 1.15 miles. Couldn't be bothered trying to work out my pace, but saw that I was on 8.40 pace so tried to keep that up.
Again totally forgot the 2mile marker and as I was running over uneven roads with lots of potholes ( such is life in Shkoder) I just kept going.
Checked at the 4km mark and I saw it was a fair time, but did not think I was on for a PR. About half a mile from the end felt a slight twinge behind my right leg and decided to slow down - maybe even stop. Checked the watch and saw it was a reasonable time , so again kept going as the pain didn't seem that bad.
As I approached the last 250 metres saw I was on for a PR and increased the pace. Psychologically, my stomach realising that it was a quick pace, told my brain that there was no fuel left...but I just kept going. Finished on 27 minutes 26 seconds.
Very pleased with that, although feel it was a little quicker than I should be running.
I also feel that running on consecutive days is not for me, as I need the rest days to recover a little!
However, as soon as I was ready, I decided to run a 5km, with the option of a 4km if I was struggling.
Started at a slow enough pace and felt really good. It is far better and easier running in daylight!
At 0.33 mile I saw that i was directly on 9.00 pace although at that point running a little quicker, so i decided to keep going. Up until that point, and even at that point I had not thought of running fast.
So much was I not thinking of pace that I missed the mile marker and I was at 10.22 at 1.15 miles. Couldn't be bothered trying to work out my pace, but saw that I was on 8.40 pace so tried to keep that up.
Again totally forgot the 2mile marker and as I was running over uneven roads with lots of potholes ( such is life in Shkoder) I just kept going.
Checked at the 4km mark and I saw it was a fair time, but did not think I was on for a PR. About half a mile from the end felt a slight twinge behind my right leg and decided to slow down - maybe even stop. Checked the watch and saw it was a reasonable time , so again kept going as the pain didn't seem that bad.
As I approached the last 250 metres saw I was on for a PR and increased the pace. Psychologically, my stomach realising that it was a quick pace, told my brain that there was no fuel left...but I just kept going. Finished on 27 minutes 26 seconds.
Very pleased with that, although feel it was a little quicker than I should be running.
I also feel that running on consecutive days is not for me, as I need the rest days to recover a little!
Sunday 2 November 2008
Day 47 - 5km
Managed to get out tonight after the kids meeting in the afternoon.
In fact it worked out quite well, as I switched on the Garmin 305 and by the time I had gone and picked the kids up on the bike I had reception and so could immediately head off for a run.
I thought the first mile was quite quick, so I tried to slow it down and maybe up the pace towards the last half mile.
the 3 miles were
9.30
9.07
8.44
That is my quickest last mile, and I am encouraged that I am able to up the pace when i want to, and still have some energy left!
Finished the 5km in 28 minutes 17 seconds, which I think is pretty good. A little quicker than "comfortable running" for me, but still a good workout.
In fact it worked out quite well, as I switched on the Garmin 305 and by the time I had gone and picked the kids up on the bike I had reception and so could immediately head off for a run.
I thought the first mile was quite quick, so I tried to slow it down and maybe up the pace towards the last half mile.
the 3 miles were
9.30
9.07
8.44
That is my quickest last mile, and I am encouraged that I am able to up the pace when i want to, and still have some energy left!
Finished the 5km in 28 minutes 17 seconds, which I think is pretty good. A little quicker than "comfortable running" for me, but still a good workout.
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