running

Catch up

Quick catch up!

Last week I did skip 2 workouts … one 40 minute and one 60 minute run. I went on a long hike, but I guess that does not count.

What counts is to not beat myself up and pick it up again. So today it’s another 20 minutes!

running

1 hour morning run

I have to admit I am quite pleased. I ran 1 hour with only one 30 second break around 30 minutes because of rocks as I had to switch from beach to trail.

This week I ran 3 times and a total of 24 km. I also ran most of it!!!

I am still super slow, but I don’t care or to be honest at least I try to not care.

As mentioned before, I followed the endomondo 5k beginner plan and after completing it I switched to Andrew Read’s fabulous plan found here: http://breakingmuscle.com/running/a-week-by-week-guide-to-becoming-a-runner-later-in-life-and-or-safely

This is what he says: ‘While it may seem like it’s a long way to get there, trust me when I say if you’re taking up running later in life (and sorry to say but that is 35+) this will be an injury free way to get you to running non-stop for an hour. ‘

So this brings me to the end of his phase 1 and I am now supposed to run twice 1 hour during the week and starting with one hour on the weekend. The weekend run will become my long run and will be 2 hours long at some point. This phase will take 6 months. In a way I am scared, as it sound long and tedious, but this is what I want right?

This plan brought me to 1 hour of running and no injuries!!! I was sick for a week in the middle, but just picked up where I was and went on with the plan. I never felt it was too much and really took care to take all the rest days.

This time I also changed other factors: I always walk 5 minutes before and after, I don’t stetch but use a foam roller, I switched to neutral running shoes and I run on mixed terrain – mostly beach, gras, trail and dirt road with the odd street in the middle. I also started walking and hiking. I am not quite sure but I think this is the longest I’ve been running without a forced break. So despite my super slow progress I am still running!

running

4 months of running – stats

To try and keep me motivated I tracked my stats from the beginning. This is what I had missed in the times I tried to become a runner before. I hope this will give me the long-term motivation I need. After 4 months I can already see improvements.

I want to mention that yes I am super slow and I don’t focus on getting faster as I think this will only lead to injury and I am hoping speed will develop magically lol. In the first 2 months I also tracked calories and macro-nutrients. I stopped after I reached my first milestone and had lost 4 kg. I maintained this now for nearly 3 months without counting calories or missing out on anything. My goal is to get to a healthy weight. I guess I’ll have to start tracking my food and water intake again to get there – yikes!

  April May June July August
Resting Heartrate 74 63 52
Blood Pressure 116/85 120/86 112/85 110/78
Weight kg
88.3 86 84
BMI 28.8 27.7
Fat % 34.4 33.1
Muscle % 32.2 32.4
1 km 00:09:24 00:07:49 00:07:39 00:07:23 00:06:41
5 km 00:53:38 00:42:26 00:40:33
1 hour 5.10km 7.06km 7.09km

Time improvement on 1 km

1-km

Distance covered in one hour running

1-hour

Weight and Calories expenditure

total-calories

So those are my stats. I am curious to see how it will look another 4 months down the road.

running

Beautiful Ireland – 8k

I did 8k today and finally decided to kick the 19×3. I ran the first 3k along the beach and only walked twice because of the rocky surface. I ran the remaining 5k in one go!

 

Why did I abandon the program? I think I did this last week now 3 times and I felt it was more a mental blocker than anything else.

I feel I have reasonable distance (8k) right now and want to do this now for a couple of weeks to get used to it. I am running/slogging it 3 times a week and still am super delighted that this time I haven’t gotten injured.

In the end I have only one main goal: to keep running as long as possible and I have learned from my past mistakes.