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