C25K Wk4 D2

Treadmill
Time 60.3mins
Cals 356
Dist 4.92Km
AvSp 4.88KPH
AvHr 101Bpm

I had two days between runs because of work. Up at 5am and home at 7pm. I just don't have the energy or the inclination to go to the gym after that.
I read on Twitter over this mornings double shot latte in the Blackbird Bakery, a quote from Sven Goran Eriksson.
“The greatest barrier to success is the fear of failure.”
I thought deeply about this on my way to the gym.
Today's run was still challenging. My ankles, shins, calves and thighs ached, but mentally it was easier because I knew I could do it, having done it before. 
The anxiety had disappeared and was replaced by dogged determination, believe me if I can do it, anyone can do it. Feel the fear and do it any way.
To quote Shakespeare's Henry V. 
"Stiffen the sinews, summon up the blood, disguise fair nature with hard-favoured rage; Then lend the eye a terrible aspect...I see you stand like greyhounds in the slips, straining upon the start. The game's afoot: Follow your spirit; and, upon this charge cry 'God for Harry! England and Saint George!'

C25K Wk4D1. What a killer!

Time 42.5mins
Cals 246
Dist 3.41km
AvSp 4.78kph
AvHr 85

Well whodathoughtit? Despite my fear of failure I did it.
The five minute warm up walk as usual followed by a three minute run. No problems there, I'd done that before.
Only 90secs walk to recover though before the dreaded 5min run.
To begin with the inner Daemon, inner Motivator and myself were running along shoulder to shoulder. Two and a half mins in and the inner Daemon started to lag behind as my inner motivator and I raced ahead.
Two and a half minutes walk to recover and then a three minute run.
I was glad when that was over and I could walk again. Time seemed to speed up at this point and the ninety second walk was over in a flash.
I really didn't fancy the next five minute run but was determined to see this thing through.
My inner Daemon had caught me up and was urging me to quit. The first two minutes were difficult but I carried on. Back aching, legs heavy and lungs burning, the finish line in sight. One minute to go Laura said, Daemon, motivator and myself neck and neck. I reached down inside and gathered up all of my remaining strength. I did it. Finished. Puffing and panting like an old cart horse. Popped the finger at my Daemon and did the final five minute cool down walk. Smile on my sweat covered face, glowing with pride at my fortitude.
Rest day tomorrow and believe it or not, looking forward to my next run on Wednesday.
What has been done once can be done again.

C25K Wk3 D3

I am very happy and proud to have finished week three.
It isn't easy for a phat old bloke like me and it is with great trepidation that I move on to week four.
Begin with a brisk 5-minute walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.


My internal dialogue is running something like this.


My Inner Daemo'tivator: Five minutes of running? Are you out of your tiny mind? MwaHaHa!


My Inner Me: I know, I can't do that, it's just too much <Quiver>.


My Inner Motivator:  Don't give in so quickly, you don't know what you can achieve if you don't give it a try.


My Inner Me: Fair comment. If you put it like that. Piss off Daemon, I'm off to the gym <Confident>.


So, don't listen to the Daemons. You can only do what you can do, but the greatest defeat is in not trying at all.


Chin up, stiff upper lip and Tally-Ho!!

C25K Wk3 D2

Well there we are. I've done it again. Took the good advice to take as much bounce out of the run as possible to reduce wasted energy. I noticed also that I didn't have as much soreness in my shins and calves during or after the run.

Treadmill
Time 32.09 mins
Cals 197
Dist 2.72Km
AvSp 5.09kph
AvHr 93Bpm

C25K WK3 D1

OMG I've only been and gone and done it!
FINALY I'm off of week two.
This week starts with a five minute brisk walk to warm up. Followed by two sets of the following. 90 seconds jogging and 90 seconds walking then 3 mins jogging and 3 mins walking.
I must admit that before I started I was a bit dubious of my ability to run continuously for three whole minutes. Images of me coughing my lungs up and getting them wrapped around the treadmill going through my brain. The reality though was surprisingly different. The coaching on the NHS couch to 5k pod cast really helped. I even found myself smiling as I was running. Wether it looked like a smile or a grimace I'll leave for somebody else to comment on.
Treadmill
Time 31.14mins
Cals 187
Dist 2.58km
AvSp 4.96kph
AvHr 100Bpm

Felt proud of myself today. Got over another hurdle.

A perfectly pleasant preprandial perambulation to the park!

Rest day from the gym today but it was so bright and crisp and sunny this morning that I couldn't resist a stroll to the park and back to work up an appetite for lunch.
I recorded my walk with the runkeeper app on my iPhone.
Time 55.3mins
Cals 351
Dist 4.38km
AvSp 4.74kph

A little bit of what you fancy does you good.

Or so the saying goes.
Yes I know that I should be having a rest day in between work out sessions but I was awake early this morning and just fan ied going to the gym. Little and often isn't it? or slowly slowly catchy monkey? and other such cliches. I was at the gym before eight this morning and sipping a double tall latte in Starbucks a little after nine. Funny but I had more energy when I came out of the gym than when I went in. That and the added smugness of feeling proud of myself made a very good start to the day.
Treadmill
Time 34.2mins
Cals 212
Dist 3km
AvSp 5.25kph
AvHr 88Bpm

Yesterday was a write-off.

I have written yesterday's results off as a non-event.
Much easier workout today. C25K Wk2 D2 again. Will I ever be able to progress further? It's like blumin' groundhog day. Remember that film?
How do I fit running in with my working hours?
I re-read my first post on this blog this morning when I was still 'uming and ahring' about going to the gym. It is important to stay focussed on ones personal goals and remind ones self occasionally why one is going to the gym in the first place. Is that too many 'ones'? Oh well.
Treadmill
Time 36.5mins
Cals 229
Dist 3.11km
AvSp 5.06kph
AvHr 122Bpm

Cocked up my meds

Heartrate was very low today and very hard to get raised even when running.
I think the reason is that I took my blood pressure meds six hours apart instead of the usual twelve.
Feeling exhausted during and after run today.
Treadmill
Time 24.57mins
Cals 178
Distance 2.22Km
AvSp 5.34kph
AvHr 101Bpm

Reasons to be lazy.

So, excuses for not going to the gym on Monday & Tuesday this week.
I was working 7am - 6pm.
I was aching too much still after running twice as far on Saturday.
Day off shift today so to the gym. C25K Wk2 D2 plus additional walking to take the time/Distance to 60mins/5Km.
Seems like an enormous challenge to double my running speed.
Still, onwards and upwards.

Treadmill.
Time 60mins
Caps 363
Distance 5.18Km
AvSp 3.22kph
AvHr 128 Bpm

Pumping Iron

My legs are really aching after yesterday's run. So off to the gym for an upper body workout.

I started with a ten minute warm up on the cross trainer before starting the weights. I didn't use any free weights just the machines. Three reps of twelve increasing the weight with each set. Lat pulldowns, Shoulder raises, Seated rows, Bench press and Tricep pushdowns. I finished up with a five minute cooldown on the treadmill. I felt proud of myself for going to the gym today, instead of lazing about in bed until lunch timeand dossing infront of the tv. Not exactly a marathon a day but a journey of a thousand miles begins with a single step.

Woke up this morning...

...in dire need of inspiration.
Of late I have been slacker than a flabby thing in a sluggish place.
I don't even have any valid excuses.
Haven't been to the gym or run around the streets or park for about two weeks.
I got out of my pit at six o'clock, made some coffee and put on a documentary about Eddie Izzard running a Marathon a day for charity back in 2009. He only had two weeks prep before he ran 
I admire him for his focus and determination. He didn't take any notice of the people that told him that he couldn't do it he just ran at his own pace and kept putting one foot in front of the other until the job was done.
He was forty seven, my age at the end of this month. With dreams of running my own marathon one day I took myself of to the gym.

Treadmill.
Time 57.37mins
Cals 350
Distance 5.23km
AvSp 5.23kph
AvHr 135Bpm

I did the C25K week two day one again, twice.
I'll try not to compare myself with other people of different fitness levels or try to mimick their training techniques. I'll just go at my own pace and keep it feeling fun.
I haven't been keeping my asthma in check recently either. I think that has a lot of influence on how I feel mentally and physically. I find it difficult to remember my meds when I am feeling good. Need to start forming new habits.
Meeting My son Joe later. Don't know what we will do but I am looking forward to it though.

C25K Week1 Day1. Taking it to the cobbles.

Yesterday I decided to MAN UP and ignore the toothache I have had for a week and which seems like it could go on for ages yet, and go out and pound the pavement. I started the C25K challenge again using the podcast downloaded from the NHS website. The only difference being that this time I was running around the streets of South London instead of bouncing around on the treadmill at the local gym. I found the intensity of running along the pavement a lot more difficult. Changes in gradient and especially sucking cold air into my lungs (I have asthma) added to the discomfort. It is the first time in nearly twenty years that I have gone out running for exercise and I was very proud of myself when I had finished. Next run tomorrow and looking forward to it. I will be at work all day and from past experience I am usually too tired to exercise when I get home, so will bring my kit to work and go for a run at lunchtime. You can see my stats for yesterday here.

Aarrgh!!! My mowf ertz.

Boo Hoo, Sob Sob, Weep.
When I was a child, my parents, in their infinite wisdom, used to dip my dummy in rosehip syrup to pacify me. This resulted in major tooth decay and when I was five years old I had to have all of my upper teeth removed. I was taken away from my mother and trapped in a room with men wearing surgical gowns and masks. I was physically restrained in a huge chair while a rubber mask was forced over my mouth and nose. When I woke up I was in a world of pain, my teeth were missing and my mouth was full of blood. That is why I have a mortal fear of dentists to this day and why my teeth are in such a shit state. I have just come out of the hospital where I have had two broken molars removed. The injections are wearing off and I really am in a whole new world of pain. I have taken 800mg of Ibuprofen but it either hasn't kicked in yet or the pain is so big that it is just laughing at them. Apart from the pain from the gapping wound in my gum, my whole jaw aches. The hospital I went to is a teaching hospital and the extractions were performed by a fourth year student. I think she must have been trained by Mad Frankie Fraser because she pulled them out with a pair of pliers. Before I left the surgery my mouth had to be inspected by a supervisor. Lucky it was because the young Torquamada had left a root in and the supervisor had to dig it out. Some bloody (Quite literally)rest day from the gym eh? Please let these pain killers work soon. I am being driven to distraction and am contemplating taking some Paracetamols as well. AARRRGGHH!!!!!!!

C25K Week 2, Day 1.

This morning at the gym I completed week 2 Day 1 of the C25K challenge. I started with a brisk five minute warm-up, 5.5kph, followed by alternate 90sec's of light jogging and two minutes of walking, for twenty minutes. Finished off with a five minute cool down.
Treadmill
Time 45.11mins
Cals 299
Dist 3.9km
AvSp 5.18kph
AvHr 115bpm

I had a terrible nights sleep last night. Waking up nearly every hour. I don't know if it was because I had to wee, if a noise disturbed me or if I was just exited/apprehensive about today. I woke with a sore throat as well. Funny how the brain works isn't it? I think it may be all psychosomatic and my dark side trying to scupper my hopes of getting fit and losing weight. I think the treadmill was possessed by the ghost of Grand inquisitor Torquamada as well, because the damned thing wasn't picking up the signal correctly from my HR monitor transmitter and was registering a low HR than what was displayed on my wrist monitor. This kept causing the incline on the treadmill to increase and making me run up hill.

C25K Week 1 completed

I have just come out of the gym where tonight I completed week one of the c25k challenge. It didn't feel any easier than day 1 so i am interested to see how this old body copes with the increased workload on week 2.
Tonights stats were
Treadmill
Time 54.01 mins
Cals 324
Distance 4.6 km
AvSp 5.11 kph
AvHr 128 Bpm.

Roll on next Monday as the challenge continues.

C25K Day 2.

Hooray for me!! At last I have done day to of the C25K challenge. It may not be a big deal to you but it is to me. It means that I am one day closer to moving on to week two. Obviously I didn't have a rest day in between and that is niggling me a little. Wondering if I am doing myself irreparable damage but I feel better doing that than missing three days because of work. I have been advised by someone on the NHS website C25K forum to do upper body workouts on the days in-between cardio sessions, that's if I don't want a total rest day. I may try that out tomorrow, if I have the energy and inclination after eleven hours at work.
Today's stats.
Treadmill.
Time 55mins
CALS 353
Dist 4.71km
AvSp 5.14kph
AvHr 119bpm

Speed, distance and time all increased. AvHr decreased. Which is all good. My feet ache a bit. Think I need new trainers but that will have to wait until payday. It's a long bleak month is January, after the early payday in December.
"Throw another chair leg on the fire Mother!".

Thankyou NHS Choices blogs.

I am so proud of the recognition Phat Dad Thin has been given in a tweet from @NHSChoicesTalk.

"@Scorteli Hi - we've added a link to your blog on the side of the C25K forum - very inspirational!
CoTweet • 05/01/2011 16:25"

Thankyou so much. I hope I can live up to it.

C25K take three.

Crikey! Will I ever get off of day one of this blummin' C25K?
As you may have guessed, I didn't make it to the gym yesterday so have again forfeited the three times in a week principle that would allow me to progress to week two. I really must try and be more mindful and be aware of the traps that my evil subconscious will try to set to stop me achieving my goals.
So today on the treadmill

Time   53.09 mins
Cals    322
Dist    4.5 km
AvSp  5.08 kph
AvHr  127 bpm

I dont like this 'Miss a day between workouts' malarky. It makes me lazy and more likely to make excuses when I should be exercising. Therefore I'm going to go to the gym every day that I'm off shift and then I won't feel so guilty when I miss a couple of days when I am working. Does that make sense? Anyhow we'll have to wait and see how it pans out.

C25K Dé 1 jà vu

Bloody hell, I've not been able to go to the gym since Thurs 23rd December, thats ten days, TEN!!!
I was working 13hr night shifts up until new years eve so I'm not beating myself up too much about it.
I went to the gym today and started the C25K at day one again because I have to do it three times in a week, with a days rest in between, before moving on to the next level.
I completed the required 30 minute running / walking combo without any problems. No shin splints or back pain, worked up a good sweat though.
Felt good when finished so carried on to finish 45mins or 4km, whichever came first, before cooling down, which accounts for the extra time & distance.
Rest day tomorrow, which is good because I am back at work, day shift this time.
Back to the gym after work on Tuesday.
Todays stats were as follows.

Treadmill.
Time 48.45mins
Cals 312
Dist 4.17km
AvSp 5.13kph
AvHr 127Bpm.

Happy New Year. Resolutions again.

11:06 I Had a good new years eve. Got home from work at about 8am and watched films until midday. Went to bed and got up again at about 8pm. Had something to eat and drink, watched Grumpy Old New Year and Jools Holland's Hootenanny on TV before returning to bed at around 1am.
It is now almost half way through new years day and I am gagging for a cigarette but I have made a resolution to pack it in. I have also downloaded something to help me stick to it. It is believed that it takes 21 days to learn a new habit and this web site sends me an email every day for 21 days asking if I have been successful in my resolution. If I have, it congratulates me and deletes a day from the countdown to my goal, if not it resets the clock to 21 days, because one has to keep it up for the entirety for it to become a new habit.
Because I have been on night shift I haven't been to the gym for over a week. It opens again tomorrow and I can't wait to get back, I've really missed it.
Don't known what to do with myself today apart from having a shower and shave I can't really be asked to do anything. I don't want to go and spend money, I'll wait until tomorrow to buy some new running shoes in the sales. I'll probably just stay in doors cotchin and chillin as my sons say, watching films. I've got haggis, tatties and peas for my dinner. Should go down well with a bit of gravy and a couple of glasses of Bolli'. I treated myself to a bottle and it is still in the fridge. That's chillin as well.