Final entry

Well, thats it.
I set out to run 3 miles and keep a blog of how i progressed. I'm still going to carry on running but i'm not going to be making any more entries.
Treat this blog any way you want. Either read it as the rantings of a sad overweight bloke who should never have been so fat in the first place, or hopefully from my perspective, use it as a possible incentive if you find yourself in the same boat.
All ican say is, If i can do it, you definately can. If you want to post any comments, i'll look in from time to time. If no one does, well nothing lost, at least i can look back and see where it all started from.
Good luck anyway.

Week 10 Session 1

Tonight was what the last 10 weeks had been all about. 3 miles non stop. If I made it round I was going to be one extremely happy bunny!
As it was to be a new distance (and an important milestone) I took along my GPS, just to be sure I ran the distance correctly.
In order to cover the whole 3 miles I actually had to start down the road a couple of hundred meters and pass my car before heading off on the usual circuit.
The night seemed a bit warmer than last time so I chanced a pair of shorts, HH base layer top and flouro bib. The first stretch from the car is a 1/2 mile open road at the side of the runway and the wind was a bit of an eye opener to say the least. I thought I had messed up badly as I struggled to warm up, but when I headed over the river bridge and back down through the houses things got much better. Making sure I kept a steady pace, my regular marker buildings passed one by one. Even though I had both a watch and my GPS I was determined not to look at either until I was within sight of my car. With about a 1/2 mile to go I was still feeling good and now confident I could make it. Going under the railway bridge and turning right put me on the home stretch and now I looked at the GPS. It read 2.85 miles, I'd judged my start line wrong and again had to run by my car (that was a downer) I began counting lamp posts and the distance slowly crept up. 2.92, 2.94, 2.96, 2.98, come on where is it, where is it, finally the magic numbers on the screen 3.00 miles, I had done it!
30 odd sometimes painful sessions finally came to fruition. I could never have believed 10 weeks ago (and 18 stone) I'd be able to run 3 miles non stop. Oh and the time, 32.50, a 10.50 mile average. Sod that, it was the 3 miles that counted.

Week 9 Session 3

What a difference a few days make. The last time i ran it was 15 degees and comfortable. Tonight its 3 degrees and blooming cold! I'm running in shorts, tracksters, windproof top and a flouro bib and i'm still cold. Havent got a hat or gloves so thats not going to help.
I really thought i would be too warm and overheating pretty quick but tonight it wasnt to be. (In some ways i'm glad to hot is worse that to cold for me)
With a few days rest behind me i always tend to feel pretty good, and tonight was no exception.
My target buildings came and went and despite a slight headwind things went well.
A mile average of 10.48 for this one, not far off the same pace i have been doing for a couple of weeks now.

Week 9 Session 2

With a busy weekend coming up, I wasn't sure when or if I could squeeze a run in and it was quite last when I decided I would have to make the effort tonight in order that I didn't miss to many sessions.
I hadn't eaten much at lunchtime, but more importantly I had only had a single rest day since my last outing and I tend to leave at least 2 at the moment. Knowing what happened last time I ran in similar circumstances (see previous blog) I prepared myself to slow or even stop if I felt at all unwell.
From the off it was a struggle. It usually takes me about 1/2 -1 mile to get into a rhythm and settle down, but when I hit 1 1/2 miles and still didn't feel comfortable doubts about getting through the whole run started creeping in. My markers came and went and each time I thought "just get to the next one". The last stretch to the car is a couple of hundred meters, and still I didn't think I could make it. Arriving back it was the worst I had felt for a while, my heart rate recovery period took much longer than usual and I didn't even have the energy to stretch properly. The time told its own story, 11.10 per mile. Slower than I had been for ages.
Then again, I had completed what I set out to achieve, so cannot be to disappointed.

Week 9 Session 1

A new week, a new target. 2.75 miles. That's an increase of .25 miles, 1320 feet or 402 meters. (see, I'm struggling to find what to write these days)
It's always dark when I run now, and I'm glad I ordered my flouro bib to wear. I've begun running from a different start point although still using the same route. At least when I finish its in an area with lights now. (My previous finish was on an unlit road and a bit disconcerting at times)
How did the run go? Again I ate properly at lunchtime and made sure I was well hydrated. I decided to try running in a new Helly Hansen technical top, but soon realized it was still to mild for it and heated up very quickly. Using my now trusted method of setting markers to aim for (bridges, pubs or large houses) all came and went uneventfully. The last couple of hundred meters back to the car were definitely a bit more of a struggle though, and I was relieved to make it back. Average time was still around the 10.30 mile and looking back at the last few runs doesn't look like changing much soon. Then again its the miles that count at the moment, not the speed.

Week 8 Session 3

Nice short one this.
Pitch dark when i startoff on the last of my 2.5 mile sessions. I've decided to carry one of those small red flashing lights you put on the back of your bike as the roads are mostly unlit where i am. I've also ordered a yellow flouro bib as extra protection.
Its a bit colder than usual this evening, so i've decided to wear a windproof jacket (newly acquired) as well as my running shirt. It didnt take long to realise it wasnt that cold after all!
Heading into the wind for the first stint was a bit of a pain, but at least i knew it would help me towards the end of the session. In a nutshell, everything went well. Breathing steady, legs feeling good and still with energy left at the finish. I'm actually looking forward to the next 2 weeks and my goal of 3 miles. I think i may actually make it...

Week 8 Session 2

Had a really bad experience a few days back.
Usually if I know I'm going jogging in the evening I'll make sure I eat properly at lunch and snack in the afternoon, as well as drink plenty.
I got home Thursday and realised due to commitments I wouldn't be able to run on either the Friday or Saturday, so decided to go for a quick run that night. As my standard is now 2.5 miles I happily set off with no real concerns. At 1 1/2 miles I suddenly felt extremely light headed and nearly passed out, so much so I had to lay on the pavement for several minutes to recover, a touch concerning to say the least. I'm putting this one down to not enough food and slight dehydration, but definitely something to watch.
As you can imagine when I came to my next run several days later I was a little concerned. I decided to take things slow and to stop if I felt at all unwell.
I have to say the opposite occured! I ate well at lunch and drank plenty of water and with my usual 5 min warmup walk completed set off on another 2.5 miler. Throughout the whole run I felt incredible comfortable, my breathing was easy and my legs strong. The time flew by and I got back to my car with plenty of energy left. I half wished it was the full 3 mile total tonight, but I have a plan and I'm sticking to it.
One more 2.5 and then 3 x 2.75 finishing and a 3 mile and phase one is complete. Just need to find out how to progress after that now!

Week 8 Session 1

6 Sessions to go until the end of my nine week plan and the goal of 3 miles!
Today was a simple one, 2 .5 miles or 25 minutes. After my last session I had decided I wanted the distance not the time as gaining mileage seemed more beneficial.
I'd spent the day working from home, sitting over a laptop, trying to remember to drink regularly. About 1/2 hr before I was due to run I downed a banana and a handful of dried apricots topping up on the fluids as well.
With the 5 minute warmup walk out the way, I must admit to my back feeling a little stiff and the beginnings of a tightness in my calves but I've learned to recognise my body telling me "I don't want to do this" and within a few minutes things tend to go away.
Today was no exception.
The interesting part came after about 1 1/4m when the results of my constant water intake became apparent. Luckily there are several quiet spots on my route and I quickly took advantage of one of them. 1 1/2m then 1 3/4m passed by and I was starting to struggle, I hadn't sweated this much in years. By 2 miles I was doubting I could make the finish and contemplated walking the last stretch. Then it occurred to me it was only an extra couple of hundred meters further than my last outing so I just had to do it.
I arrived back at my car 2.42 miles in total, 26:00 mins. That's a 10.45 min average, I've got to be happy with that.

Week 7 Session 3

New day, new target!
After my last performance I wondered how this would pan out, but to help matters along I made sure I ate a couple of hours before and had been drinking regularly all day.
So today was 2 1/4 or 25 mins 5 min warmup walk out of the way off we go. Thankfully I settled into a nice steady pace, no aches or uncomfortable breathing this time. The 1/2 and first mile came and went (checked with my trusty GPS) and still feeling pretty good. 1 3/4 and the legs were starting to ask questions. (like can we stop now) By now I could see my car in the distance and I realised I would run out of road before I finished the planned session. I was to near to miss out so decision made I ran straight past and carried on up the road for that extra distance. 2 1/10th miles saw me turn round and head back. I arrived back at the car legs tired and a little out of breath but overall in pretty good spirits. Another milestone (or a bit further) reached.
Total distance 2.30 miles in 24.20 which makes 10.31 average mile. My previous best had been 11.45 so a double cause for celebration.

Week 7 Session 2

After my last session i thought it was all coming together again, a nice easy run with regular breaks today, building upto the 2 1/4 mile at the end of the week. Nothing could be further from the truth!
How can one session be so different from the last. Today was Jog 10 mins, walk 3 mins then jog 10 mins. Within the first 5 minutes i knew it wasnt going well. I can normally get my breathing under control within the first 1/2 mile or so, today not a chance, nothing seemed right. I couldnt breath, my legs ached, even my vest felt strange. Needless to say the first break was extremely welcome, and the second 10 min stretch seemed to go on and on with my car ever tantalising in the distance, but getting nearer so slowly.
To be honest i felt totally knackered, disappointed and a bit disallusioned to be in this state after running such a short distance. God help me next session, the 2 1/4 mile.

Week 7 Session 1

Take 1 week's holiday, include an excess of Gin & Tonics, white wine, beer, BBQ's and assorted other junk food, then try and continue where you left off from a regulated exercise routine.
I've been reading where its good to take a break every now and again, but i suppose you need to attain a certain level of fitness before this doesnt make much difference to a schedule. I suppose i was about to find out.
I'm back to running structured sessions and this one called for 5 min warmup walk, jog 5 mins, walk 3 mins, jog 8 mins, walk 3 mins finishing with 5 mins jog. To be honest after running 2 milers it was a bit of an anti climax. Even the 8 min stint didnt cause me any issues. (it doesnt seem a few days ago this would have nearly finished me off) However, looking to the end of the week a 2 1/4 mile is planned. Funnily enough i'm not really that fazed about it as the last twice i did the 2 mile i still felt pretty good at the end. Weeks ago i could never see myself running 3 miles, now its just a few sessions away and i'm feeling more confident.
Time to start looking around for a 5k to enter as an incentive!

Week 6 Free Run

A nice short one this.
As i'm going away for a weeks break to Spain i decided it wasnt worth starting a new weeks regime so went for another unscheduled 2 mile attempt.
The evenings are getting dark extremely early now (and a little colder) so i actually started the run in total darkness. Seeing as i run around an airfield thats a bit of a problem as there are no lights along the roadway. Looks like time to invest in a reflective jacket and small torch!
The one benefit with the dark is i cannot see my watch until i finish so i'm relying totally on my body to regulate my speed.
The usual 5 min warmup and away we go. As i've run this course quote often i know roughly where the marks for 1/2 and 1 mile are and they both seemed to pass reasonably quickly. My breathing felt good, and legs still strong. By 1 3/4 miles i was on a straight road back to the car and decided to inject a little more pace into the last stretch. The last 1/4 felt really good and i ended the 2 miles feeling remarkably well. My recovery times are definately improving as well.
I'm just wondering what a weeks holiday with increased alcohol and food consumption will mean when i start again.

Week 6 Free Run

Due to a hectic work schedule and other commitments its 6 days since I last ran. In that time I've also had a couple of off days with my diet (I forgot how good Galaxy milk chocolate was) so wasn't looking forward to it.
If I stuck to my schedule I would be starting week 7 by now, but with a weeks holiday due in a few days I decided to drop in another attempt at the 2 mile mark I just missed last time.
Work as usual was busy and I didn't have the time to keep properly hydrated and it had been several hours since I ate by the time I planned to start running. Things were far from perfect.
I remembered to park the car an extra couple of hundred meters further away as an incentive to complete the run.
It was just starting to get dark and the wind was getting up as I covered the 5 minute warmup walk. To try and accurately gauge the distance I took along a small GPS unit, this one wouldn't lie about how far I made it!
I decided on my usual tactic of breaking down the run into small chunks, using visible landmarks like houses and bridges as targets. Each one came and went and as before tried not to look at my watch (or the GPS) but just to continue to see how far I got.
The last few hundred meters seemed a real slog as I could see my waiting car and was extremely glad when I eventually made it. Despite feeling pretty knackered I'm pleased to say again i had no real aches or pains.
Oh, and the important bit, the distance. GPS said 1.99 miles in 21.50, that's 20 meters short of 2 miles so I think its fair to take that as completed.

Week 6 Sessions 2 & 3

I was still deliberating over the best course of action as i hadnt completed the scheduled 20 mins/2 miles on my previous outings. Therefore i paid a visit to a local specialist running shop for some advice.
I showed them my workout regime and invited comments. Both people in the shop suggested i stick with 15 minute jogs for a week before moving on as its usual not to increase distance or time by more than 10% in any one session. Going from 8mins to 12 then 16 seems to have overstepped that little rule somewhat.
Armed with my new advice i just aimed for the 15mins time and quite simply didnt feel any particular pressure. Again the run felt good and this time had no real aches or pains throughout.
I was actaully surprised to complete 1.5 miles in the time. Thats roughly a 10 min mile, much better than i've been doing of late.
The second session 2 days later had a similar feel to it with the start of the run nice and easy. I again intended just to do the 15 min session, but felt so good decided just to continue to see how far i could go. The 5 min warmup walk shortens my route by about 0.2 miles, and this was the only part i didnt run! That made 1.75 miles in 18 minutes, (still around a 10.00 mile) and i'm sure if my car was that extra .25 away i would have made it.
Based on the last 2 runs i'm now going to go back to the planned sessions. Time to park the car that little bit further away i think! The last bit of good news was i hit the 224lb (16 Stone)milestone this morning. Thats 28lbs lost in just under 8 weeks.
Tandem skydive here i come!!!

Week 6 Session 1

Its been a bit difficult deciding what's best to do next? Follow the session regime although I never completed the last run or re-do the same week again.
Decided on a compromise and have another go at the 2 miles/20 mins and make a decision after that. Starting from my usual spot ( and taking advice from a running friend) I just did a few stretches rather than the 5 min warmup walk. (I'm willing to try anything once) To shake things up a bit I planned to run a straight mile then turn around and come back the opposite way therefore guaranteeing 2 miles if I made it.
I was lucky with the weather, no wind and not to warm so things were a bit more in my favour.
My pace as always was slow but the first 3/4 mile felt pretty good. Got to the mile at about 11.30 and turned back. More or less straight away my right calf muscle started to tightened up considerably and it made running extremely uncomfortable. Continued anyway and got to 16.20 before I had to walk and stretch it out a bit. (I must admit to being fairly knackered as well) After a couple of minutes I felt happy enough to start jogging again and basically ran the rest of the way to the 2 miles finishing in 23.20.
Looking back, in 2 sessions I've doubled the amount of time I have run which I'm extremely happy about, but I've decided to repeat last weeks sessions this week to hopefully hit the 20 mins/2 miles before I move on.

Week 5 Session 3

This is one i had definately not been looking forward to. The longest i had run previously had been one off miles when i first started jogging, now with the structured regime i am following it was only 8 minutes. Todays session called for 20 min's or 2 miles with no walking!
To make matters worse it has been 5 days since my last run and i have just returned from a 3 day golf (63 holes) and drinking weekend with friends (completed with curry and 4 hrs sleep on both nights) Definately not the best way to train.
Turning up at my usual parking spot i found a group of caravans grouped up and decided to park further up the road thereby reducing my run by about 1/4 mile.
Starting slowly as usual, everything seemed to ache and i doubted i would even make the 8 min mark. Instead i got my head down and decided to set some goals to reach. First was a roundabout, then a white fronted house. Next was the railway bridge, i passed them all by.
The last stretch is a about 1/2 mile dead straight along side the airport. By this time i was starting to hurt but pushed on anyway. Basically, i made it back to my car, just!
I had actually run for 13 mins without stopping, 5 mins greater than my longest previous stint. Distance was just over 1 1/2 miles. Missed the target distance and the time, but still went longer than anything previously.
All things considered things went pretty well.

Week 5 Session 2

Sessions bounce around a bit from here on, tonight is 5 min warmup walk, jog 8 mins, walk 5 mins then jog 8 mins.
It doesnt seem long ago i was struggling with the 3 minute stints, now they go up to 8! Once i got going, I tried all sorts of things to not think about how long i had been running, the obvious not checking my watch every 30 seconds helped, as well as guessing roughly where i would end up when the walk break came. I'm finding it increasingly difficult to stay focused, lets face it running alone isnt exactly riveting. (well not for me anyway) Wonder how different it would be with someone to train with?
In the end i followed the program again and did the 2 x 8 mins.However, definately not comfortably i might add.

Week 5 Session 1

5 min walk warmup, then Run 5 mins, walk 3 mins, run 5 mins, walk 3 mins, run 5 mins.
Over half way of the 9 week program and the target of 3 miles still seems along way off. I'm starting to really appreciate those 5000m and 10,000m runners on the tele and the pace they set. Cannot quite grasp how first timers do marathons with little training though. (often see "run a marathon in 10 weeks", those people must be bloody fit in the first place)
Tonight went well, the 5 minute stints dont seem as bad any more. Soul to Soul on the ipod may have helped!
Pace is still slow, but at least i'm sticking with it.

Week 4 Session 3

I realised today i may well stick to the whole 9 week program. The reason, Its raining and a bit on the cold side but i'm still going out!
I wondered what would happen the first time i had to make the decision stay in and keep warm, or go out and get wet? In the end it was actaully quite easy. The scales were shouting "still more pounds to get off"
As it turned out it felt good to run whilst it was cooler, the first 3 and 5 min stints went well, but on the 2nd 3 min session the pain in the back of my right ankle started up again and i had to walk an extended time. The rest of the run went fine, (although a little dark by now) with the pain only forcing me to slow the pace down a little more (anything less would count as a sponsored walk)
Next week see's some big jumps in the schedule with the first 2 mile non stop. Oh well, anything for a laugh!

Week 4 Session 2

Its getting harder finding things to write about to try and make this a bit more interesting to read. Then again its not as if i have a huge audience that comment on this blog (Hi Wes)
A local town had their annual air display on Sunday and the airport played host to a number of interesting planes. Just started my warmup walk and a Harrier Jump jet starting doing several low level passes over the runway, culminating in a quick hover and gentle touchdown, all within 100m of where i was! Not a bad start to the jog.
Following the same pattern as the last session, it still doesnt really seem to be getting much easier. I have to keep reminding myself 10 years of sitting watching television isnt going to go away in just a few weeks. That said, when i eventually made it back to my car i was still feeling pretty good and my recovery period seemed quite short. The only slight concern was the tightness of the muscles just above my right ankle. (Must find out what its called)
Decided to leave an extra days recovery before the next session.

Week 4 Session 1

Nearly half way through my 9 week plan (to reach 3 miles non stop) and the increase in distance and shorter walk breaks are beginning to tell a little.
This week its obligitory 5 min warmup walk then 3 mins jog, 90s walk, 5 mins jog, 2 1/2 mins walk, 3 mins jog, 90s walk finishing with 5 mins jog.
The evening was nice and cool, but definately not cold with no wind at all. Just for a change decided to take my ipod and run along to Red Hot Chillies, it certainly passed the time!Everything was going fine until i misread the last 90s walk and naughty me took an extra 60s, then halfway through the last 5 mins took an extra 30s walk break. I'm taking the view that i'm doing this to lose weight and should at least enjoy it, rather than pushing too hard, getting fed up and going back to my old ways.
Only time will tell. Hopped on the scales this morning, 229lbs. When i originally started jogging 6 weeks ago i was 252lb. Still big but going in the right direction.

Week 3 Session 3

Actually left 3 days between my last run and this one. Today is my birthday, 44 years young and i'm all kitted out in my new running vest the wife brought me. The weather has taken a bit of a downturn, 16c with light drizzle and a gusty wind. Could do with someting a bit warmer but what the heck.
Started running and straight away felt a difference. No aching legs within 5 minutes and breathing easily. The first 90s and 3 min stints passed quickly and i felt that good i even halfed my 3 min mid run recovery slot down to 90s as well. Not sure if it's the cooler weather or the 3 day break but something was going right!
Back to the car and i usually approach it at around 24:30 feeling a bit knackered. Today, 23:00 and still with a bit in the tank. Could probably have gone a bit quicker, but at least I finished the session again.
Week 4 sessions are different again, but i'll save that for the next blog.

Week 3 Session 2

I'm beginning to think i need 2 rest days between sessions rather than just the one. Today I only ran for about 5 minutes before my legs were aching and my calves felt solid. The whole thing never comfortable from the start. I'm possibly seeing a bit of a pattern in one good session followed by a tougher one, either that or i'm losing it all together!

Week 3 Free run Session

Having got home later than usual and as it was getting dark I abandoned my regular route around the river/airfield and decided on a quick run around my local area.
When I first started this jogging lark I thought a straight run around the block was all I needed. Back in the day (actually only 5 weeks ago but seems like much longer) I would run the 0.4 miles as fast as I could, best time 3.00 dead. However, after I finished it took 10 minutes to feel anything like normal again.
Armed with this I thought I would see what 3 weeks (and 1/2 stone less fat) of structured training would do to my time. Started with a five minute walk to warm up then out of the starting blocks. The quick trip felt good and as I coasted towards my house felt sure I was faster. I checked my watch, the time 3:23. I looked again, still 3:23. How can this be, was I wasting my time continuing. It then dawned on me I had settled into my new session pace and had not actually tried to run it any faster. Then I also realized I hadn't collapsed in a heap and was still feeling quite good. mmm interesting, what else could I do. So off I went again intending to do the same route. About half way round the road splits and creates a bigger loop, so I decided to follow this instead. The last part is 200m up hill and previously I had always had to walk the last 100m, this time I ran all the way. Total for the night including the warmup walk, 1.9 miles. Not bad considering I only intended to do the original 0.4. The time, haven't a clue and to be honest, I wasn't bothered. All I know is, its getting better and yes the pain is worth it. Wonder what I can do in 4 weeks time. (and hopefully another 1/2 stone lighter)

Week 3 Session 1

Seems like a bit of a step up this week. So far I've managed pretty well to follow the previous programs, however this is session was by far the toughest.
5 min brisk walk warmup, jog 90s, walk 90s, jog 3 mins, walk 3 mins, then repeat.
I decided to run alittle earlier than usual and started about 17:30, weather was a bit warmer than last few days and not much breeze.
Halfway through the first 3 min jog I knew I was going to struggle. Cannot quite figure out how I started off running 1 mile in about 9:30 without stopping, but now after 3 weeks regular jogs and losing 1/2 a stone I seemed to be hurting more! Please tell me this isnt unusual, I need to think I'm benefitting from all this effort.
In a nutshell, I managed to get through to the last 3 min stint with eyes stinging from the sweat driping into my eyes and blurred vision from it bouncing off on to my sunglasses. I can see my car for the last couple of hundred meters and I know somewhere in the boot is a large bottle of delightful cold water. Tonight it's half for drinking, and half to use as an impromptu shower to cool me down!

Week 2 Session 3

If someone had told me a couple of months ago that I would actually be looking forward to running, I would definitely have laughed. To be honest, I'm a little surprised myself. Then again I did go out and spend £80 on a decent pair of trainers and £50 on a couple of decent tops and shorts so I intend to get some decent wear out of them!
On to the running.
Same course and program as per my last post, except I parked my car just that little bit further away to add another hundred metres or so to the run, everything helps as far as I'm concerned.
The program calls for a brisk walk startup, but either I'm doing this too brisk or I still got a long way to go. I'm finding my calves are a bit tight even before I begin to run. Also I still need the breaks after the 90s jogs, could be I'm trying to run to fast or as I said before, the walk may be to quick. Even so I made it back to the car, in one piece and still able to continue for a couple of extra minutes as a cool down session.
Not sure what's going to happen next week, the program seems to ramp up a bit, but I'll save that for the next post or I wont have anything to write!

Week 2 Session 2

I think its time to add a little variety to my running.
So far I've stuck to the seafront promenade for everything, but to be honest its getting a little samey. Tonight, something different. We have a small airport near to where I live, with a river and a railway track cutting everything in half.
The first part of the run takes me along the rivers edge and under a railway bridge, then through a small park down to a main road. Turn right and after a couple of hundred yards it starts to head back towards the airport along the access road, all this over a mixture of tarmac, grass and gravel.
Its amazing what looking at a different bit of scenery does. The running felt easy and the walk breaks seemed exceptionally long, perhaps I could have run for longer but I decided to continue with the format of the program I'm following. I don't think it would take to much for my body to rebel if it thought I was getting to confident!
When I had finished I drove as much of the route as I could and estimated the rest, all told its about 1.8 miles. Things are looking up and I can definitely see an improvement from the first day.

Week 2 Session 1

New week, new regime.
Same 5 min brisk walk warmup, then run 90s, walk 2mins for 20 minutes total. The evenings are getting a bit cooler now so in some ways it helps, then again to counter that, the wind has got up over the last couple of days and it's telling. The jog with the breeze is fine, i'm reasonable fresh and even watch the kite surfers just off the beach as i'm running. All to quick its time to turn back and WOW, where did this hurricane blow up from! The run back feels 10 times slower, and the surfers soon lose my interest, i'm to busy hoping i can make the next 90s. Its during my next walk "break" i realise i've screwed up with my timing over the last few days. I've only been timing 20minutes dead, not 5 mins warmup + 20mins combined run/walk, oh no, i'm 5 minutes shy. So the extra 5 minutes i have to put in are dead into the wind, not the best of days to make this discovery. I suppose realistically its only about an extra 1 1/2 - 2 minutes running, but its surprising what a difference that can make this early in my training.

Week 1 Session 3

Have you ever tried to write something interesting when the events are virtually the same as the last few days. If not, then bear with me on the next few lines.
I work 3 days a week very close toLondon Heathrow Airport and curently face a 2 hr drive to get home to the south coast. (Bloody roadworks at the A3 cause a 10 mile traffic queue) Now the point is i leave work at 17.30, get home by about 19.30 by which time i'm starving. So by the time i've eaten and left a suitable time to digest its getting on for 21.00, and getting dark!
Now i dont believe in the bogey man, vampires or any other childhood beasty, so i dont mind actually running in the dark, but based on the training schedule i'm trying to keep i do need to at least see the timer on my watch! Any ideas on a postcard please.
Now the even more boring bit.
Drove to the beach, (i like to run on the sea front) five minute brisk walk warmup then into the usual run/walk routine for 20 minutes. It does seem to be getting a bit easier each time, wonder what will happen next week when we move up to running for 90s before a rest, that should sort the men from the boys. (Ok i'll probably end up in a big heap in the corner but i'm trying to hold some interest here)
Finished boring you now, roll on saturday and the next level of my regime!

Week 1 Session 2

I left the usual one recovery day since my last session with legs still feeling like lead. I wasnt particularly relishing the next days session but vowed to continue. Whats the old addage "no pain, no gain" cannot see myself believing that one for to long!
Fate played its hand when i remember i was down to play a round of golf the next morning. The course measures 6230 yards (thats 3.5 miles or 5.7k) but the way i play make that 6500.
With the temp peaking at 31 degrees, 4 1/2 hrs and 3 litres of water later i staggered back to the car, legs and feet aching (wrong socks, dont ask) It was now 14.00 with my usual running time of 21.00 looking very distant. Turns out not that distant, i went home crashed out and woke up at about 18.00 feeling totally knac***ed. Scratch one runnning session, but at least i exercised.

So on to today, this session a copy of the first. Walk 5 mins warmup, 60s jog, 90s walk for 20 mins. Just started getting dark when i set off along the beach front, still plenty of people about, some even swimming in the sea. The pace and my breathing seemed easier today, was i running slower, it seems not. My 10 minute halfway point (and time to turn back) was a little further than 2 days ago, not far perhaps a 100m or so but it all counts. Less aching calves on the return leg and back to the car feeling more relaxed. Perhaps it was a bit cooler tonight, then again, i'll take anything that helps.

Week 1 Session 1

Ok, first real session.
Have previously been pushing myself to do a straight 1 mile as fast as i can, (best of 9:22) turns out this is not the way to start running!
Have a program now which says:
5 minute warm up walk, then alternate 60 seconds running with 90 seconds of walking for a total of 20 minutes.
Easy i thought, if i can run a straight mile this should be a piece of the proverbial.
God did i get a surprise, calves hurt like hell and the 60 second runs seemed like 5 minutes. Got to stick with it though i suppose.
The plan says do this for 3 sessions per week (every other day) and within 9 weeks i should be upto 3 miles!
Time will tell.

Couch Potato

After 10 years of promising to start exercising and lose some weight, i've finally taken the plunge and brought myself some proper running shoes and actually gone out and started running.
Initially i was 18 stone and couldnt manage a fast walk let alone a run, but i've managed to shift over a stone and started to follow a structured format for my running.
Now i've got my new found interest, i'm going to bore the rest of the world with my progress!
If anyone else is starting out and want and advice i've found a great site. http://www.coolrunning.com/