2012-01-29 10:07:00
My last try at running practice was in the summer of 2010. From May through July I ran the nine weeks of the Couch to 5k plan (aka C25k), after which I quit out of boredom. Last week I re-started the program with my kendo buddy Martijn, who indicated he'd like to start rebuilding his stamina. We reckon that jogging will build endurance, which will help in our kendo.
Our initial goal is to make it to the ninth week and to be able to run 30min/5km again. The first few weeks will be easy for me, but they'll make a nice buildup nonetheless. Right now I run 5m/1km twice a day and my current max is 15m/3km. Time to build on that!
kilala.nl tags: sports, running, c25k,
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2011-04-15 07:24:00
Two to three times a week I'll jog from the station to our office (and back in the afternoon). It's almost exactly 1km (0.7m) along the shortest route, which usually takes me 7-8 minutes.
This morning I decided to take a little detour. I was on time anyway and usually I arrive at work ten minutes early. What's the harm, right? :) Well, I reckoned I'd take a look around the Sloterdijk communal gardens, figuring that there would be a chance to cut through and come 'round to the office again. Well, no such deal and I ran all around the gardens instead. Thus my little detour amounted to a twenty minutes, 3km (1.9m) run ^_^
I should get lost more often! And yes, I was still at my desk by 0700...
EDIT:
Some clarification. I wasn't -really- lost, I was taking a detour. It's just that the detour was taking longer than I expected. So no, I'm that big of a dimwit that I just keep on walking if I really get lost. Although, there is that one time in Osaka ^_^;
kilala.nl tags: sports, c25k, running,
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2010-07-04 20:14:00
Thursday 1/7: 18 minutes, 2.8 kilometers, 9.3 km/h average.
Despite making good progress and having an average speed better than usual, I quit.
For the past two/three weeks I've been forcing myself to go out and run (or cycle), knowing that I'll be bored stiff all the way. I made the first goal I'd set myself and finished the nine weeks of C25k, but now I quit.
Writing it like that it seems so easy, but I actually had a hard time coming to terms with it. But in the end it boils down to the fact that I had no internal motivation for running, at all. My whole run I'd think: "Why the heck am I doing this again?!". Originally I started on a whim, both inspired by Marli and hoping to inspire her to keep up her sports. When she indicated she doesn't need me for that, this motivation fell away. In the weeks after finishing the ninth C25k week, there was only one thing that kept me running. My best friend Menno.
He's always been a great support and motivator for me, including with my running. I did not want to be a quitter in his face after all of his support. We had a good discussion about it and after declaring LOVE & PEACE! (i.e. he was fine with it and I was fine with it) I'd decided that for now, enough is enough.
There are many things in life in which I aspire to excel. Sports however is not one of them.
kilala.nl tags: sports, life, running, c25k,
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2010-06-21 21:58:00
30 minutes, 4400 meters, 8.8 km/h average.
Today was the last day of my Couch to 5k training plan. Unfortunately I never actually managed to hit the 5 kilometers mark, but I can now comfortably run for thirty minutes straight. I get bored out of my skull, but I -can- run for that long ^_^;
Which brings me to the following... For now I will not aspire to run for longer periods of time than thirty minutes. I know it's a cliche, but I have a very busy schedule. And between my family, my job and my two volunteering gigs (Anime 200x and the BoKS Users Group) most of my time is already spoken for. I can manage three times an hour each week, but not more than that. And besides, as I said, I get really bored while running so there's not much pushing me onwards ;)
So instead of going for longer runs, I'll for now stick to thirty minutes each time and build up my average speed. I still want to hit the 10 km/h average and after that possibly increase to 12 km/h. Once I've done that we can see about expanding the amount of time for each run.
For now, tonight's run was great. As a reward for my nine weeks of practice I took the car and drove to the Oostvaarders Dyke. I -really- love it there. The run was very straight, but the view, the sun and the fresh wind were all awesome. Oh, and as you can see below I've started fiddling with Run Keeper. Looks pretty nice and the basic account is even free!
kilala.nl tags: sports, c25k, running,
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2010-06-19 21:55:00
30 minutes, 4000 meters, 8 km/h average.
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2010-06-16 21:36:00
30 minutes, 4.0 km, 8.0 km/h.
Only getting slower :/ Oh well, keep trudging on!
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2010-06-14 22:28:00
That was weird. Physically and mentally I was doing fine, but my distance is lacking.
28 minutes, 4.1 kilometers, 8.8 km/h average.
I made it to the dyke! One of my long term goals! I'd been wanting to run from my house to the dyke ever since I got started and now I've done it a little before schedule. So that's a win. But as I said: the distance was disappointing, at "only" 4.1 kilometers. Weird.
I also overdid it a little bit today. My walk back took me almost an hour, at 5.1 kilometers. This meant I only got back around 22:00, right before dark. I'm not going to repeat that joke for a while. Not a good idea.
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2010-06-12 22:04:00
28 minutes, 4100 meters, 8.8 km/h average.
Was feeling more tired than last time, actually thought I'd dropped back to around the 7 km/h mark. Pleasantly surprised that it's not -that- bad :)
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2010-06-09 21:41:00
28 minutes, 4700 meters, 10,0 km/h average (FSCK YEA!).
After successfully completing my run and during my cool down my stomach/intestines went haywire. And with nowhere to go, because I was still fifteen minutes from home. I'd experienced the same thing over ten years ago and that didn't end pretty. My guts were messed up for almost five years! :(
So I took a chance and rang a stranger's doorbell. Thank $DEITY for helpful people! To him it might've been a minor inconvenience, but to me it was a major relief (both mental and physical).
*thank-you card sent* I think it's important to be polite and show your appreciation. Reminds me of the SIRE Warning: friendly! campaign.
kilala.nl tags: sports, c25k, body, anxiety,
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2010-06-07 22:19:00
Wow, hard to imagine that today was my twentyfirst run. Seven weeks I've been running now... Nice :) It felt heavier today, don't know why. My average speed isn't bad at all though.
25 minutes, 3500 meters, 8.4 km/h average.
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2010-06-05 21:21:00
19 minutes, 2800 meter, 8.8 km/h average.
I overheated. As you can see from my average speed I -was- doing great, until I was halfway on the way up for my second bridge. All of a sudden I just knew I'd better slow down immediately, because my body wouldn't stand for it. Cooled down afterwards, then ran a further three minutes to total at 22, but I didn't finish today's 25 minutes. Oh well, better next time.
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2010-06-02 21:47:00
25 minutes, 3500 meters, 8.4 km/h average.
Getting better! I've also found two songs by The Sun that are a perfect match for my running pace. The beat of Love&Death and Pavement jive is exactly the same as the thumping of my feet on asphalt :)
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2010-05-31 21:45:00
25 minutes of running amounted to almost exactly three kilometers of distance, meaning that I'm still holding to my average of 7 km/h. Not bad, but not outstanding either. My cool down walk home was another four kilometers, so at least my doc can't complain about not getting any exercise ;)
One thing I love about running is being alone. As I've mentioned before, running gives me a chance to just let my mind run free and put things in perspective. However, this "being alone" also exposes me to my own poisonous thinking with regards to exhaustion. On my way home I happened to listen to a Toten Hosen song that has lyrics that match this state of mind quite well...
Wenn ich mit mir alleine bin,
gibt es keine Chance zu fliehn. Nichts ist mehr da von all dem Schein, von dem, was ich versuche zu sein. Das ist der Moment, in dem ich weiß: ich selber bin
mein größter Feind.
Basically: When I'm alone all pretenses fall away and I'm simply me. That's when I realize that I myself am my biggest enemy. I guess that's part of (dare I say it?) being an athlete.
kilala.nl tags: sports, c25k, running,
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2010-05-29 21:46:00
Went alright, though the C25k timer on my iPhone borked again. So instead of 10-10 I ran 13-10 which amount to 2.2km and 1.2km. Menno went along on my bike, which was a nice change :)
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2010-05-27 22:29:00
After last tuesday's 20 minutes, today's 5-8-5 was oddly heavy. Finished it though :)
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2010-05-25 21:55:00
GAOOO! ^_^
Despite missing the "official" day 5.3 last Friday/Saturday tonight went great! Day 5.2 was two 8 minute runs and today was a single 20 minute run. I ran 2.8 km without any troubles whatsoever and I felt great afterwards. By the end of the long walk home I was pretty beat though, because I'd fit in two 1 minute "burst" runs as well.
Either way, I guess Anime 2010 classifies as a proper workout, because I didn't feel like I'd missed a beat.
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2010-05-19 23:11:00
Today I did two 8 minute runs, both totaling at 1.2 kilometers, meaning that my speed's still around 8-9 km/h. Not bad, though that second run did take some exertion.
Unfortunately I'm in a bit of a pickle with regards to day 5.3, which is Friday. Friday we're in Almelo for the Anime 2010 convention and thus we'll be busy all day and night. Maybe I'll run early in the morning...
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2010-05-17 21:46:00
That went pretty well! According to the C25k schedule I was supposed to run three 5 minute intervals, separated by two 3 minute walks. However, after the first run the C25k app on my iPhone borked out, so I had to guestimate the rest of the trip. I ended up running 710m, 1100m and 1000m! The first and last runs also included some up and down hill running.
I'm pretty happy about how this turned out!
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2010-05-15 22:05:00
Again, endurance is both key and the hard part. My breathing and body are fine, it's just the legs in my muscles that need to be improved.
What doesn't help is that I don't actually have a -reason- to do all of this. Sure, I set goals for myself and I like the changes I'm noticing in my body. But my resolve is waning, making it harder to get my ass out of the door to begin with. I'd like to find something that helps push me onward :)
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2010-05-12 21:13:00
I can really tell this is a battle of endurance. During my runs I've got speed to spare because I can pretty easily up the pace. But it's the long running that's the hard part. Compare today's two five minute runs: the first one I managed 700 meters, while in the second one I only did 500 meters. Big difference!
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2010-05-10 21:35:00
I understand why some people dread the so-called W4D1, "Week 4 Day 1" (or day 4.1 as I call it). Last week I had it easy with 1.5-3-1.5-3 and an additional 5 minutes of running, but this run was noticeably more difficult. Going to 3-5-3-5 I felt that I was taxing my muscles, though I myself wasn't nearly tired.
So... Heavy, but good.
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2010-05-08 21:33:00
Done. Again, did the usual plus the additional five minutes of running afterwards. I feel great! :) Bring on week 4!
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2010-05-08 10:26:00
Setting goals is a good way to keep you motivated. So I've also set a few for myself when it comes to running.
The first goal is the only one that I'm hammering down firmly: I want to finish the C25k completely this time. No quitting halfway through, I want to do all nine weeks and run 5k by the end of it. If after that I let up a little bit I won't be too mad and I'll be proud that I actually finished it.
My second goal will be to take part in the Almere City Run on the 30th of June, running 7k. However, I am not quite sure if this goal is actually a realistic one because I'm scheduled to finish C25k two weeks before the run. It'd be great if I can run 6k and then walk the last one... *shrug* We'll see.
Provided that I stick with running even after that I'd like to be able to run 10k sometime in fall, actually making sure that I speed things up a little. I'll use summer to build up distance and then I'll use fall and winter to maintain the distance while lowering my times. But as I said: currently it's more of a desire than a set goal.
EDIT:
Checking out Google Maps for my run of day 3.2 I see that the five minutes I tacked on was 670m in length. This means that, even after the actual exercise, I ran 8km/h. I'm not unhappy about that :)
EDIT 2:
Darn, just realized that the ACR is not on the 30th of June, but the 30th of May. Yeah, obviously there's no way I'm going to make that in time :)
kilala.nl tags: sports, c25k, running,
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2010-05-05 22:03:00
Remember the bath scene from My neighbor Totoro? Dad laughing maniacally, full of bravado? That's how I'm laughing on the inside: Bwahaha Bwahaha Bwahaha!
You could say that today's run went well :) After finishing the usual 1.5m, 3m, 1.5m and 3m intervals of running I got curious what my body'd do if I gave it the aforementioned "more more more!". I ran another full five minutes and I feel great ^_^
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2010-05-04 05:46:00
"More. More! MORE! (With a rebel yell, she cried...)"
Yesterday's running went great. Only slight aches, the breathing's coming easy and it's a great exercise in relaxation. Why? Because, like Menno suggested a long while ago, my thoughts flow freely without focusing on anything for more than half a minute. Murakami described the same in his What I talk about when I talk about running, which is quite an interesting read, in an autobiographical sense.
And by the end of running my body cried out for more! I was only slightly tired and my body just wanted to go on :) I didn't though, because I once read that you need to keep your body wanting more. It helps keeping you motivated and gives you something to look forward to.
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2010-05-01 17:27:00
Ow... You know those roll-up banners that companies use to advertise at trade shows and such? They look wonderful and they're both easy to transport and to set up. But they also have a friggin' mean streak! In the enclosure there's an awfully strong spring, used to roll up the banner for storage. So what happens when the banner slips from your hand, right after unhooking? Yeah, the aluminum bar at the top gets sped up quite considerably, only to slam into your foot very strongly.
Again: ow... I've got a contusion on my right big toe, making it pretty painful to walk, let alone run. I'll still go for a walk tonight, but doubt that I'll get muc running done :)
EDIT:
Around 1930 Marli suggested that I take Dana for a stroll. I ended up mostly doing C25k day 2.3 with Dana and her buggy, with four 2-minute intervals instead of six 1.5-minute ones. That worked out pretty well and my toe didn't bother me at all. Good! Next week is week 3!
kilala.nl tags: sports, c25k, body,
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2010-04-28 21:15:00
Done. It was like a combo between 1.2 and 2.1: same distance as 2.1, the lack of exuberance of 1.2. Feeling fine afterwards though.
On to 2.3 and then week 3!
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2010-04-26 21:26:00
Pwned, as they say. Fscking pwned. ^_^
Today's run went great, adding almost an extra kilometer to the runs of week 1. Because I'd gotten a bit too far from home I threw in two extra, shorter runs in for good measure. Very nice :)
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2010-04-24 21:35:00
Day 1.3 done and dusted! I'm feeling surprisingly well and I expect my long cool down has everything to do with that. To the left you'll see a Google Maps shot of my running today. No need to go in real details, but there is something that the screenshot shows very plainly: I'm surrounded by woods and parks! This is a very good motivating factor in my running and thus my love for our "new" house has been renewed.
Further north is the dyke and the IJsselmeer, with its accompanying nature reserves. Plenty of lovely running grounds to ensure that I don't go bored. Contrast that to Utrecht's postage stamp city park and you know why I'm having way more fun than before. Obviously the limitations in Utrecht were more a mental barrier than an actual one, because there was nothing preventing me from running through the city. But hey, whatever it takes.
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2010-04-22 06:00:00
It went alright, halfway was a bit of a mental struggle to keep going. It's very clear that there's three (sets of) muscles that are going to need all the training the can get: my upper back, my thighs and that ankle muscle whose name I don't know. Breathing was fine though, no shortness of breath after getting started.
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2010-04-19 21:29:00
Remember this? Three years ago I tried my hand at running and tonight I thought I'd try again. I did day 1.1 of the Couch to 5k schedule and I'm not too bad. Not too bad at all.
One thing I noticed about how I run is that I'm often -forcing- my toes upwards on the front-swing, meaning that I'm stressing the muscles on the front of my foot. Again, like last time, I realize that I just don't know the proper form. Time for some YouTube clips about running :)
But first, my last practice session before I give my trial presentation tomorrow.
kilala.nl tags: sports, c25k, running,
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2007-05-30 07:25:00
As I mentioned a few days ago my calf and shin muscles aren't properly up to the task of running yet, causing me some great pain. Apparently, now that I've gotten me some real running shoes my whole body needs adjusting to the new movements it's going through.
For now this means I won't be running any real C25k sessions, opting instead to do regular muscular training of my legs. I'll do shorter runs as well, but I won't be following the real C25k plan for at least a week or two/three. Of course I'll stick to my regular training days so I don't completely fall out of it.
kilala.nl tags: sports, c25k, health,
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2007-05-27 10:17:00
Ow...
I had to break off this morning's run halfway because my calfs and shins started to hurt real bad. I'll take that as a sign that I need more stretching and more exercise of these muscles, as per this article. I'm fine again about half an hour after the run, so it isn't too bad just yet but I'll need to take care anyway.
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2007-05-27 07:55:00
When I started running the C25k program three weeks ago I ran on my flat-soled Puma sneakers. They weren't very comfortable and they didn't protect my ankles worth anything, but they were at least better than my traditional curb stompers.
Yesterday I finally went shopping for some real running shoes at Run2Day in Utrecht. Since Menno has a lot more experience in sports than I do I asked him to tag along. Besides, trips like those are always a lot more fun with him around ^_^
In the end I settled for the Adidas Supernova Control 9, which feels very stable and comfortable and also corrects my overpronation.
I'd been sent to Run2Day by my colleague Remco who's a frequent shopper over there. I have to agree with him that it's great to have someone really inspect your feet and the way you run to pick the right shoes. The only downside to going to a brick'n'mortar store like that is that the prices are rather high :( I paid 120 euros for the same pair that would have cost me 80 dollars at Amazon.
Still... The shoes are great and I'll go and take them out for a jog later this morning.
kilala.nl tags: sports, c25k, toys, running,
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2007-05-22 08:24:00
Last week I decided that I'd graduated the first week of C25k, meaning that I could move on to the second week, thus upping the level of my training a little bit. Well let me tell you: those extra thirty seconds tacked onto each run? Wow, do they make a difference! It could be that I wasn't prepared enough, but boy did it hurt ^_^
On the other hand, I feel great afterwards and I realised two other, rather positive things:
1. My breathing is great, falling down to a normal pace almost immediately after running.
2. The same goes for my heart beat, which is steady and calm after running.
Unfortunately I'll be in a bit of a fix with regards to day 2, since I can't really run on thursday morning. Wednesday would be too early and on Friday I could only run in the evening. Meaning that I'd have to run on Sunday as well... I think that that's what I'll do... Friday evening, Sunday morning and then next week go back to my regular T/T/S schedule.
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2007-05-19 08:37:00
W00! Today's run went great! ^_^
I didn't get any muscle aches during my run and even the soreness in my shins (see day 1.5) isn't that bad. I think my form is improving a little and this time around I even lasted for more than sixty seconds on a few of the runs. I am oh, so ready for week 2 of C25k! Two days of rest will do me good and then it's time to up the pace a little!
Also, the weather is really great this morning! The sun is warm and bright, the sky is -very- blue with some clouds thrown in and there's a slight breeze to cool me off. I just -had- to go back to Park Transwijk to take some pictures for you guys. Park Transwijk is one of Utrecht's two largest parks and includes public facilities such as a way-cool playground (with a castle!), communal gardens, a skate park, an educational center and a so-called verkeerstuin (traffic school for little kids).
So far the park suits my needs for training grounds quite nicely. It's close to home, I can take multiple routes to prevent boredom, there are multiple track types (asphalt, grass, dirt) and I actually like it there :)
Here's an overview in Google Maps.
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2007-05-17 08:13:00
Seeing as today is Ascension Day (a national holiday in the NL) I could've slept in until ten if I wanted to. I chose not to, because I didn't want to miss my regular C25k run around 06:30. Getting up that early was a bit hard after last night, but I managed.
The session itself didn't go altogether that well: I skipped the sixth run (again) after getting a pain in my shins that I hadn't felt before. To me that was a signal to take it easy. Afterwards, during the cool down, I also had some aches that I usually don't have :/ Ah well... Saturday's the sixth day of the first week's training schedule and I think I'm ready to hike things up to the second week. Let's see how that goes on Tuesday.
Also, if you're prone to chafing in the loin-area as I am, baby powder (talcum) rocks! It's completely prevent the painful effects from even appearing.
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2007-05-15 06:54:00
Ah, that felt good! This week I've week 1 of the C25k plan on repeat, making sure that I'm well prepared for week two (which ups the length of each run from sixty to ninety seconds).
Day 1.4 is good!! o/
I was having trouble getting myself motivated this morning (although waking up wasn't an issue) because of some annoying stomach pains. Those faded slightly once I openend the drapes to be greeted by a beautiful, sunny morning! Things went even better once I got outside and started to give myself a sort of motivational speech (in order to ignore the stomach cramps). It's silly, but saying stuff like "Yeah! You can do it! This is beautiful!" and "Ignore those cramps! They are -nothing-!" out loud to yourself really does help ^_^
I've also figured out what the heck's going wrong with my right ankle. It seems that the muscles in that ankle aren't strong enough to move my foot in such a way that I land on my heel and then roll through. Instead I land on a flat foot, causing more pain. I found this out by deliberately trying to walk (not run) in a rolling fashion. I noticed that I simply couldn't tilt my foot upwards as it felt like the muscles just wouldn't go. I'm thinking that AsphaltBuffet may be having the same issue.
I intend to put some extra training into my ankles, getting them stronger in both directions. One exercise would be to stand on flat feet and to repeatedly lift myself onto tiptoes. The other would be to stand on flat feet and to lift the front off the ground, remaining standing on my heels.
w00t! I'm feeling good! o/
EDIT:
You'll have to excuse my enthusiasm :D I think those were the endorphins talking. For any of you who're still hesitant and have trouble getting motivated: think of the endorphins! Yummy endorphins! ^_^
Now, I'd better get to work, my colleagues are starting to look at me :]
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2007-05-12 09:16:00
So much for day 1.3 (week 1, day 3) of the Couch-to-5k plan! It was a bit hard to get up this morning and to get motivated for the run because I'd been working for two nights in a row (stand-by duty pays well, but it kills your sleep). I got myself happy about the run though, so all's well ^_^
Breathing went fine, but my right ankle is still a bitch. I think that, now that I'm paying attention to my ankle, I'm actually doing it more harm than good. Since I'm trying my best to put my right foot down properly I'm flexing certain muscles in a way they have never been stressed before. You see, by habit I always turn my right foot outwards a little while walking. That's something I'm gonna have to work on.
The muscle that's giving me trouble is highlighted in the picture on the left.
Anywho, I feel absolutely fine (or even wonderful) after my third run, so bring on Tuesday! I'll be running the first week twice, so that'll be day 1.4.
EDIT: BTW, today was the first time running in the rain and that felt pretty good too. I didn't let myself be bothered by the eww, nasty cold rain, so that's cool :)
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2007-05-10 06:57:00
Today's run went quite well! Breathing apparently is no longer a problem as my lungs no longer feel tight or tense while running. I didn't skip any of the runs (as opposed to day 1.1, when I skipped run nr. 7), although I do believe I made far smaller steps than last time. I'm going to have to keep an eye on my right ankle because the muscles and tendons around it ache while running, probably because I'm planting it incorrectly.
Aniway... Good run! Now, to have a sammich, take a shower and head off to work! Bring on Saturday!
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2007-05-08 08:18:00
I'll keep this post a short one, to prevent myself from over-analysing my first run.
I prefer the Ullreys podcast Ben linked to above the VRT1 podcast for two reasons: the ambient house background music (versus pop music) and the fact that the Belgian schedule is too ambitious for my tastes.
One thing I'll need to learn is to tread lightly. One coach said that you'd need to run like you're walking on eggshells. Well, me, I just made two thousand omelets. I keep slamming my feet down flat, which is hurting my ankles.
Another thing I'll need to learn is how to breathe properly. I can do deep breathing with tai chi and cycling, but not when I'm running.
In conclusion: I'm feeling quite well, considering my condition. Bring on Thursday! /o/
EDIT:
Oh yea! Special Dark's mixes are great for the cool down afterwards. Thanks for the tracks Hersch!
kilala.nl tags: sports, c25k, running,
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2007-05-07 09:00:00
This will help me greatly in my attempts to start running: the VRT1 Start to run podcast. If you don't mind the occasional banter in Flemmish, go on and download all twenty-six sessions.
Each session provides musical background for the various phases of your training, clearly indicating when you should go from walking to jogging and back. I was planning on making something like this myself, but this saves me -a-lot- of trouble.
Thanks go out to my colleague Ralph for sharing that link on the company's Wiki.
EDIT:
Thanks to Ben for reporting the broken link to the podcast. It's been fixed :)
kilala.nl tags: sports, c25k, running,
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All content, with exception of "borrowed" blogpost images, or unless otherwise indicated, is copyright of Thomas Sluyter. The character Kilala the cat-demon is copyright of Rumiko Takahashi and used here without permission.