Stitch!

A Quick update before my run later today.

I completed another pattern #4 on Wednesday; this one was not so easy as my whole run was blighted by STITCH!!!

According to Wikipedia, I should:

• Improve fitness -< That's the whole point!
  
• Strengthen the diaphragm by using exercises such as those that aid respiratory rehabilitation -< Eh?
  
• Strengthen core muscles (abdominals, lower back, obliques) -< ok, sit ups need to be introduced into training then!
  
• Limit consumption of food and drink two to three hours before exercising -< yep, doing that
• Drink water beforehand to prevent muscle cramps -< yep, do that
  
• Warm up properly (Stretch before running for a long period of time) -< do that too (i think)
  
• Gradually increase exercise intensity when running -< my pattern approach give me this
  
• Exhale when the left foot hits the ground, and inhale when the right foot hits the ground -< will="" give="" this="" a="" go="">
• Run on soft surfaces -< do that
  

So the conclusion is that i need to be fitter, adopt a different breathing style when stitch strikes and generally hang in there until i am fitter!

Wednesday:-
Completed: 1xPattern #4
Total Time: 30 Minutes
Dog Count: lost count; must be over 12

Why taking it steady works...

I completed my first pattern #4 today!

Again a good run at 3pm and i didnt find the 5 minute sections to challenging. I also made sure that i did a full warm up - a few cycles of 'salutation to sun' always work as a vigorous warm up for me!

Anyway really enjoyed the run out & pleased i completed the pattern with something to spare.

To get up to speed for Sport Relief in March i have decided to do two of each pattern and accelerate the process somewhat.

When i completed the pattern #3 on Friday I found it quite easy; previously my legs would start to ache towards the end of the 3 minute sections; breathwise i was fine.

I suspect that the approach to training allows for my lungs and my legs to train individually. i.e. when i started, my lungs would hurt before my legs, then my lungs caught up and my legs would be 'the constraint'. Now on the Pattern #4, we are back to pushimg my lungs again (as my legs were ok).

Not sure if this matches the science but seems sensible to me!

Anyway, if you are thinking about starting, i strongly advise you to follow the same or similar approach to me - who would have thought i could run for 5 minutes non-stop!!! :)

Official Log:

Monday:-
Completed: 1xPattern #4
Total Time: 30 Minutes
Dog Count: 7 today with one that ran with me for 5 minutes!

Week 6 Summary

Well, i completed my 2nd Pattern #3 on Friday. This was a relatively straight forward run out again. I think that i run best in the late afternoon (3ish). This allows my lunch to settle i suppose.

I also fitted in a brisk 2 mile walk to the football and back on Saturday.

Not such a good week on the calorie and fat front. A reasonable week spoilt by a party on Saturday Night - good party though!

I am limiting my calories to 1500 during the week and have 2200 to spend at weekends. Scary that 2200 of my whole week is through alcohol (wine and lager mostly)!



Official Log:

Friday:-
Completed: 1xPattern #3
Total Time: 41 Minutes
Dog Count: at least 12 of various sizes

Sport Relief

Well I have done it now :O

In order to give myself a target to reach for i have signed up for the Sport Relief 'Nottingham Mile'! Worse than that - i signed up for the 3 mile run (5k i s'pose).

The race is held on 16th March which is a little earlier that when i expected to complete Pattern #10, but 'it is when it is' and i shall endeavour to run my way 'round the course...

...so, back to training! plan to do another pattern #3 tomorrow lunch.

Btw, if anyone fancies sponsoring me, you can do so here :)

Dogs! :<

Hi

You may have noticed an absence for my end of week summary...that is because i could not complete it a) out of shame for falling off the wagon and b) cause i cant remember how much i had to eat and drink!

Let's just say that 3 days in Stockholm was not the healthiest few days i ever had!

I arrived back early Saturday morning and decided to get a 2 mile swift walk in + completion of 1x Pattern#2 on Sunday! - a punishment if you like

However I am now feeling that i let myself down a bit, so back on the wagon with a vengeance.

I completed my first Pattern #3 today (wk3 - Run 1,2,3,3,2,1 - 12mins running with 2min walking between each). I found it really easy for some reason and even did a sprint for 100m to finish off!

I have noticed this a few times now that some sessions are a breeze and others are a slog - not sure whether it is the time of day or meals, weather etc

One thing i do know is how much of a pain in the a*se dogs are! On the trail i run down people frequently walk their dogs. I must pass half a dozen dogs on each outing.

Most are well behaved but on Sunday and today i have had two 'run ins'....i.e. the dog barking and chasing me; nipping at my heels. I have found that barking back works!

ps..it's so far been small dogs (thankfully) giving me the problem...a bit like school kids ;)

Official Log:

Sunday:-
Completed: 1xPattern #2
Total Time: 35 Minutes

Tuesday:-
Completed: 1xPattern #3
Total Time: 45 Minutes

Get Good Running Shoes (and socks)!

Second part of today's update...

I popped into Nottingham yesterday to Up & Running and bought a pair of Saucony Omni Trail for £75. I also bought some proper running socks..

...what a difference! Although i still had some discomfort in my achilles this soon disappeared once I got going.

I learnt years ago with DIY that you need the proper tools to do a proper job - i suppose the same applies to exercise...

Anyway, final Pattern #2 - quite relaxed run in my new trainers :)

Official Log:-
Completed: 1xPattern #2
Total Time: 39 Minutes

Banging Tunes:-
1. Killing Joke - What's This For - good 80's punk
2. Soundgarden - Superunknown - what a voice!
3. Skalpel - excellent Polish Post-jazz band

Proper Shoes for Proper Running

Wow, I can't believe it has been 5 days since my last post! I feel I am letting down all my regular readers :) (i.e. me!)

Since last friday, I have been running twice...

Saturday

Decided to go for a run on Sat morning. I found the Thursday run enjoyable but the morning run was hard work - maybe i am just not a morning person...

I completed the Pattern #2; this was my second one.

I felt some pain in my ankles (achilles area) after even though i did a full warm up and warm down. I need to be really careful because i dont want to be injured and then have to start again once recovered.

I suspected that it may have been down to poor running shoes so decided to visit a good running shop asap.

Official Log:-
Completed: 1xPattern #2
Total Time: 42 Minutes

Banging Tunes:-
1. Si Begg - deep bass & good grooves
2. LFO - for some retro
3. Field - from here we go sublime - excellent trance

Summary for the week:- Did alot better this week, esp. on exercising

Walking is the key for Beginners

Yesterday I completed my first pass of pattern #2 (wk2 - Run 1,1,2,3,2,1 - Tot 10mins running with 2 min walking between each). I have to say that it was easier than i expected.

I am finding that when i first started running it was my chest that would start to hurt first. Now I find that it is my legs especially my calves. So two things I need to do are i/ warm up my calves and legs better 2/ keep it up! The more i go running/walking the stronger my legs will become => the further I can go. Admittedly I am not going very fast but I am sure that will come later.

When i considered starting this off I suspect like many people I wanted to get started running and get out there with Mother Nature. Thankfully I spent the first 2-3 weeks walking - both as part of a formal routine and also taking opportunities when they arised (e.g. park further away when out and about) it all adds up.

I am convinced now that the walking (and the program i am following) allowed my lungs and body to start to condition to the exercise and that's making the running program easier to achieve.

Mind you, the weather here is diabolical so that is not making it any easier!

Top 3 bands on my Zen whilst running:-

1. Stars of the Lid - fantastic chillout
2. Amon Tobin - his 'Cujo' album
3. Autechre - takes my mind off running as I wondering wether i can listen to some of the tracks any longer!

Official log:-
Completed: 1xPattern 2
Total Time: 38 minutes