I did it! I actually rested my legs for a full week; it was a struggle preventing myself from putting on my trainers and going for a run in the freezing cold and the rain, but I persevered and stayed home... Enjoying my annual leave had nothing to do with it. Promise!
OK, my shin splints were very painful, so taking time out from running was definitely a good idea. Speaking to a friend (who has run a few marathons in his time), it was recommended that I try incorporating a few steep hills into my runs, the idea being that my legs are not quite strong enough for the runs I've been doing. By adding a hill run, once a week, I'm hoping to increase my strength, which may also help increase my pace and prevent injury.
So, tonight's stats:
Distance: 3.9km
Time: 23min
Avg. Speed: 10.17km/h
Avg. Pace: 5.9mins/km
Wow! Taking a week out has definitely made a difference! Even though that's only a slight improvement I should add that I ran over half a kilometre up a very steep hill and walked for a minute after that. I'm happy :-)
What about that hill? My usual route consists of a footpath that runs for 1.5km on a gradual slope, so for 1.5km I run down hill gradually, I then run back the same way. However, if I don't turn back, just around the corner is a killer of a hill! Well, it is for me... It's 0.5km of a very steep climb, then a kilometre of flats and climbs. A worthy challenge I think, but a challenge for another time: I didn't want to overdo it too much tonight so only attempted the first climb. But next week... Maybe.
Have you incorporated hills into your training routine? How did it benefit you?
Thursday 20 November 2014
Monday 17 November 2014
Shin splints... Ouch!
So, despite me saying I was going to rest for a week due to my knee whining at me, I decided to go for a few short runs this past week! Yes, I know, I'm an idiot. But my knee felt fine on Monday and I really felt like getting my running shoes on!
Run 1, Monday:
Distance: 3.5km
Time: 21mins
Avg. Speed: 10km/h
Avg. Pace: 6mins/km
This was quite a good run when you look at the stats. For some reason, even though I knew I should have been taking it easy, I decided to try and increase my pace and added some interval training into my run: running faster between two lamp posts, then normal pace between the next two. I felt shattered at the end of this run!
Run 2, Thursday:
Distance: 3.5km
Time: 21mins
Avg. Speed: 10km/h
Avg. Pace: 6mins/km
Even though the stats are the same as Monday's run, I really struggled with this run: My whole body felt heavy and my legs felt really sluggish. In fact, I felt very uncomfortable during the entire run.
Now, I've always had an achy pain in my shins when I start a run, but this pain has always subsided after 5 minutes. This was also true during this run. It wasn't until I had returned home and collapsed on my sofa (after a warm down, of course!) that I noticed a new pain: it felt like I had grazed the front of my shins and they were stinging slightly. This pain slowly subsided... until I got in the shower!
OUCH!
It actually felt like I had an open wound down each of my shins and someone was pouring salt over them! They really stung! I guess this time I really have over done it!
I have been told since my run that you should apply ice to your shins, and I guess having a hot shower has the reverse effect. So, this time I am going to rest, and let my poor legs recover a bit before putting them through more torment.
Monday 10 November 2014
Multiple Sclerosis, Fatigue and Stress.
Imagine walking around a supermarket, pushing a trolley full of goods, immediately after running a few miles and not sleeping for 24 hours. Try to imagine your legs begging you to sit down, and your mind drifting, not being able to concentrate or remember what you were looking for. Now try to imagine that only ten minutes ago you were feeling fine while driving home from work, there had been no run, and you had slept well the night before. This is a feeling that many sufferers of Multiple Sclerosis experience: fatigue.
Over the past eleven months my partner and I have tried to find out what the main contributing factor to fatigue is, and what we can do to reduce it. Of course, what we are finding out is unique to her, however, I am writing this hoping that it will help other people and give ideas on how couples can help each other fight fatigue.
It might be thought that fatigue is brought on by physical excursion, or lack of sleep, but this is not always true. One thing that I have noticed is a major contributor to fatigue is stress!
There is most definitely a correlation between my partner's daily stress level and the extent of fatigue she suffers with: If she has a bad day at work, the fatigue is so much worse than if she has a good day. Now, we may not be able to reduce her stress levels at work, but there are things that can be done out side of work:
- Help around the house - after a long day at work the thought of coming home to a pile of washing up or ironing can be stressful, let alone actually tiring while doing it (standing while doing the saying up tires me out!). So, whenever I can, I try to help with the chores.
- Help pick clothes - yes, help her chose what to wear, or pack if going away. This means learning her wardrobe and a bit of fashionable coordination... Eek! Just giving ideas of what will go together, and running through logically what is needed when packing, drastically reduces stress.
- Talk - simple, but very effective stress reliever. Allowing her to get things off her chest and express how she's feeling out loud can be a big help. Just don't make my mistake and try to give advice when it's not needed (only give it when it's asked for), otherwise you can cause more stress.
- Help make lists - if there is one thing that I recommend, this is it. Make lists! Make a list of things that need doing, bills that need paying, people that need phoning, cats that need feeding, food that need buying. Help make lists for everything.
- Distractions - there's nothing worse than having a stressful day and then having to think about it all night and worrying about tomorrow. I try my best to offer suggestions as to what she can do instead.
- Make it natural - Don't make a point of doing any of these things, and don't let it be a burden to you or her. You should help because you want to, and, in most cases, just do it.
There are, of course many other ways you can help reduce stress, and we would love to hear your how you have managed to do the same. Hopefully, this article will be a help for others.
Friday 7 November 2014
One month in, and running gear for beginners.
Even though I feel it has been much longer, today marks my one month anniversary since I started running! I feel I've come a long way in such a short time, although I think last night's run has taught me a lesson. I'll explain why in a while.
Before I started running, I read up on all these training plans, and what equipment and clothing I should have. Maybe I was using these as an excuse to start, after all, when a top running website says that you must have the correct pair of running shoes or face injury, all while linking to a shop selling said shoes for over £100, who was I to argue?
Well, I didn't exactly argue. I guess I just couldn't afford a new pair of expensive trainers or the latest GPS watch. So, instead, all I bought was a Casio F-91W watch for it's stopwatch ability, and a couple of pairs of running shorts. I run in the same pair of £30 Nike trainers that I've worn as my everyday casual shoes for the past year (OK, they were marketed as running shoes, but £30! Not £100!), I use some old T-shirts and my trusty Casio watch as a time keeper.
So, as a beginner, speaking to other beginners, my advice when it comes to running gear is this: Do not fall for all the marketing disguised as starter guides on websites. To start with, you do NOT need all the fancy equipment and clothing. Only buy these as and when you feel you actually need them, not because a specialist from Nike or Addidas says you need it.
What about the training plans? Yes, I have obviously completely dismissed my original training plan(s). But that's because I'm an idiot. I can only say, please start with a training plan. If you feel it is too easy, then skip a few steps in the plan, or completely ignore it if you must, but you must start slowly and find your level gradually.
But, why am I saying this when I didn't stick to mine? Well, didn't your father always say, "Do as I say, not as I do?" OK, well that's not going to cut it. The truth is, last night I may have pushed myself too much. Granted it was an okay run, and I felt good afterwards, but I don't think I'll be running for at least a week because of it.
This week's stats:
Run 1, Monday:
Distance: 4.3km
Time: 25mins
Avg. Speed: 10.3km/h
Avg. Pace: 5.8mins/km
Run 2, Thursday:
Distance: 10.4km
Time: 70mins
Avg. Speed: 8.9km/hour
Avg. Pace: 6.7mins/km
Both of these look quite impressive. Monday's run had my best pace yet, my plan was to have a shorter run while trying to increase my pace, and I guess this was successful. However, Thursday's run was a bit of a struggle. In the last half kilometre I felt my legs trying to cramp up so had to walk the rest of the way home, and today my knee has been in agony and feels slightly swollen; I think I will rest it for a week!
My lesson learnt this week? Slow down!
Before I started running, I read up on all these training plans, and what equipment and clothing I should have. Maybe I was using these as an excuse to start, after all, when a top running website says that you must have the correct pair of running shoes or face injury, all while linking to a shop selling said shoes for over £100, who was I to argue?
Well, I didn't exactly argue. I guess I just couldn't afford a new pair of expensive trainers or the latest GPS watch. So, instead, all I bought was a Casio F-91W watch for it's stopwatch ability, and a couple of pairs of running shorts. I run in the same pair of £30 Nike trainers that I've worn as my everyday casual shoes for the past year (OK, they were marketed as running shoes, but £30! Not £100!), I use some old T-shirts and my trusty Casio watch as a time keeper.
So, as a beginner, speaking to other beginners, my advice when it comes to running gear is this: Do not fall for all the marketing disguised as starter guides on websites. To start with, you do NOT need all the fancy equipment and clothing. Only buy these as and when you feel you actually need them, not because a specialist from Nike or Addidas says you need it.
What about the training plans? Yes, I have obviously completely dismissed my original training plan(s). But that's because I'm an idiot. I can only say, please start with a training plan. If you feel it is too easy, then skip a few steps in the plan, or completely ignore it if you must, but you must start slowly and find your level gradually.
But, why am I saying this when I didn't stick to mine? Well, didn't your father always say, "Do as I say, not as I do?" OK, well that's not going to cut it. The truth is, last night I may have pushed myself too much. Granted it was an okay run, and I felt good afterwards, but I don't think I'll be running for at least a week because of it.
This week's stats:
Run 1, Monday:
Distance: 4.3km
Time: 25mins
Avg. Speed: 10.3km/h
Avg. Pace: 5.8mins/km
Run 2, Thursday:
Distance: 10.4km
Time: 70mins
Avg. Speed: 8.9km/hour
Avg. Pace: 6.7mins/km
Both of these look quite impressive. Monday's run had my best pace yet, my plan was to have a shorter run while trying to increase my pace, and I guess this was successful. However, Thursday's run was a bit of a struggle. In the last half kilometre I felt my legs trying to cramp up so had to walk the rest of the way home, and today my knee has been in agony and feels slightly swollen; I think I will rest it for a week!
My lesson learnt this week? Slow down!
Friday 31 October 2014
Why I'm running for MS
So far, a lot of my posts on this blog have been about me and my progress towards running a half-marathon, but I'm not only doing it for myself so I feel a little reminder is needed as to why I am actually doing this to myself.
Ten months ago I met the most amazing person. She was beautiful, intelligent, funny, passionate about her beliefs and I couldn't help but fall for her. And in doing so I was introduced to multiple sclerosis.
I had heard of MS but never really understood what it meant. But I soon learned that my lack of understanding was because the symptoms of multiple sclerosis are different from one person to the next. The one thing that is common is that the symptoms will progressively get worse, there is, unfortunately, no cure... yet.
One symptom that is quite common with MS sufferers is fatigue, not to be confused with tiredness. Fatigue can come on quite quickly and the best I can describe it, for I do not suffer with it so can only try, is to be completely drained of energy.
In September, my partner (yes, she agreed to go on a date with me 10 months ago!) and I had planned to do a charity walk for MS Society, but unfortunately we had to cancel at the very last minute. We felt guilty, so, to make up for it, I suggested - maybe without thinking - that I run a half-marathon instead. And now I punnish myself for my outburst as I train two to three times a week.
If you'd like to sponsor me you can do so at my JustGiving page. All funds raised are for MS Society, a charity that offers support for those affected by MS and helps fund research into treatments and a future cure for multiple sclerosis.
To find out more about multiple sclerosis and MS Society visit the MS Society website.
Thank you.
Ten months ago I met the most amazing person. She was beautiful, intelligent, funny, passionate about her beliefs and I couldn't help but fall for her. And in doing so I was introduced to multiple sclerosis.
I had heard of MS but never really understood what it meant. But I soon learned that my lack of understanding was because the symptoms of multiple sclerosis are different from one person to the next. The one thing that is common is that the symptoms will progressively get worse, there is, unfortunately, no cure... yet.
One symptom that is quite common with MS sufferers is fatigue, not to be confused with tiredness. Fatigue can come on quite quickly and the best I can describe it, for I do not suffer with it so can only try, is to be completely drained of energy.
In September, my partner (yes, she agreed to go on a date with me 10 months ago!) and I had planned to do a charity walk for MS Society, but unfortunately we had to cancel at the very last minute. We felt guilty, so, to make up for it, I suggested - maybe without thinking - that I run a half-marathon instead. And now I punnish myself for my outburst as I train two to three times a week.
If you'd like to sponsor me you can do so at my JustGiving page. All funds raised are for MS Society, a charity that offers support for those affected by MS and helps fund research into treatments and a future cure for multiple sclerosis.
To find out more about multiple sclerosis and MS Society visit the MS Society website.
Thank you.
Thursday 30 October 2014
My first blister! (And reaching 10k!)
Wow, what a run. I've no idea where the energy came from, but I've managed to run even further: I've passed 10k! Not bad considering my first run was four weeks ago:
Distance: 10.4km
Time: 70min
Avg. Speed: 8.9km/h
Avg. Pace: 6.7min/km
OK, so my pace has dropped slightly, but at that distance that's to be expected. And there was the incident with the dog walker who insisted on allowing her dog to walk on the opposite side of the path so the lead got in my way... Grrr.
I also got my first blister! On my little toe. A word of advice: don't run in socks which have stitching that ends badly over the toes; it hurts!
Distance: 10.4km
Time: 70min
Avg. Speed: 8.9km/h
Avg. Pace: 6.7min/km
OK, so my pace has dropped slightly, but at that distance that's to be expected. And there was the incident with the dog walker who insisted on allowing her dog to walk on the opposite side of the path so the lead got in my way... Grrr.
I also got my first blister! On my little toe. A word of advice: don't run in socks which have stitching that ends badly over the toes; it hurts!
Sunday 26 October 2014
Don't run before you can walk (and run)
This week has been a complete struggle! After last week's excellent performance I found my runs this week very demanding, so much so I don't really feel I have gained much. I have also felt the need to incorporate some walking into my runs.
Bugger. I thought I was doing so well too...
Well, here are my stats:
Run 1, Thursday:
Distance: 3.4km
Time: 22min
Avg. Speed: 9.3km/h
Avg. Pace: 6.5min/km
Run 2, Sunday:
Distance: 4.5km
Time: 27min
Avg. Speed: 10km/h
Avg. Pace: 6min/km
OK, hold on... I just need to double check my calculations... Oh! OK, so my second run wasn't too bad after all! Considering I had to walk for a minute half way through that's actually a pretty good pace! Go me!
One thing that has bothered me this week has been feeling ill during my runs: on thursday I had half a pint of milk an hour before my run, and on Sunday I had spag bol 2 hours before my run. I'm thinking more time/smaller meals are needed? Although I mist admit my 7.5k run from last week was fueled by a Chicken Royale, a Big King, small fries and a regular coke 5 hours earlier (don't judge me!!).
Bugger. I thought I was doing so well too...
Well, here are my stats:
Run 1, Thursday:
Distance: 3.4km
Time: 22min
Avg. Speed: 9.3km/h
Avg. Pace: 6.5min/km
Run 2, Sunday:
Distance: 4.5km
Time: 27min
Avg. Speed: 10km/h
Avg. Pace: 6min/km
OK, hold on... I just need to double check my calculations... Oh! OK, so my second run wasn't too bad after all! Considering I had to walk for a minute half way through that's actually a pretty good pace! Go me!
One thing that has bothered me this week has been feeling ill during my runs: on thursday I had half a pint of milk an hour before my run, and on Sunday I had spag bol 2 hours before my run. I'm thinking more time/smaller meals are needed? Although I mist admit my 7.5k run from last week was fueled by a Chicken Royale, a Big King, small fries and a regular coke 5 hours earlier (don't judge me!!).
Thursday 16 October 2014
Breaking 5k!
So, today I went for my third run. I wasn't expecting much as my legs still ached slightly from Monday, so set out with the intention of keeping a low and steady pace and to see how long I could keep going. My results:
Distance: 7.26km
Time: 50min
Avg. Speed: 8.7km/h
Avg. Pace: 6.9min/km
For the first ten minutes or so I found it quite difficult: my legs felt quite stiff and started to ache quite early. But, after pushing on, the stiffness gradually vanished and I actually found the experience very comfortable. So much so, that when I reached the 4.5km mark of my last run without walking, I decided to push on and see if I could reach the 5km mark...
I actually run the full 7.26km!! Eek!
I deliberately kept my pace low, and it definitely paid off! I think I will stick to this route for my future runs and concentrate on increasing my pace; at this point if I aim to run much further I think that will be considered over-doing it. It is, after all, only my third run!
I know for a fact my legs are going to hate me in the morning!
Distance: 7.26km
Time: 50min
Avg. Speed: 8.7km/h
Avg. Pace: 6.9min/km
For the first ten minutes or so I found it quite difficult: my legs felt quite stiff and started to ache quite early. But, after pushing on, the stiffness gradually vanished and I actually found the experience very comfortable. So much so, that when I reached the 4.5km mark of my last run without walking, I decided to push on and see if I could reach the 5km mark...
I actually run the full 7.26km!! Eek!
I deliberately kept my pace low, and it definitely paid off! I think I will stick to this route for my future runs and concentrate on increasing my pace; at this point if I aim to run much further I think that will be considered over-doing it. It is, after all, only my third run!
I know for a fact my legs are going to hate me in the morning!
Monday 13 October 2014
Run Two - Running in the rain!
Well, my training "plan" is a little behind schedule: I was poorly towards the end of last week and didn't think it wise to use what little energy I had on a run. The weather, as normal for this time of year, is crap, but I was raring to go after work so went for a run in the drizzle... and the results surprised me:
Distance: 4.5km
Time: 28m
Avg. Speed: 9.6km/h
Avg. Pace: 6.2min/km
I even managed to run the first 20 minutes non-stop without walking! In fact, the only reason I had to slow down was because I decided to wear two T-Shirts; the heat was way too much!
Of course, I may well have over-done it with it only being my second run. Two days after my first run I found climbing my stairs difficult as my legs ached so much, but that may have been because I was stuck in bed for two days and they weren't getting any exercise. Tomorrow, and especially Wednesday, will tell me if my legs hate me or not.
At this rate I think my plan of running a 5k will have to be brought forward quite a bit. I'm feeling pretty confident and happy :-)
Tuesday 7 October 2014
My first run
I did it! I actually got off my arse and went for a run! Well, more of a run with lots of walking thrown in for good measure! I feel great (now that my heart has recovered and I can breathe normally again - my legs aren't quite working yet, but they can sleep now).
Distance: 2.6km
Time: 18m
Avg. Speed: 8.6km/h
Avg. Pace: 6.9min/km
Overall, not bad for my first run. I never made half an hour as I planned to, but this was more a trial run to see how I got on. So, how did I get on?
I set off at a reasonable pace and managed to keep it up for 2 minutes before I had to slow to a brisk walk for 1 minute, from then on it was alternating between 1½ - 2 minutes running and 1 minute walking.
So, what's next? I think at least a day's rest! I know my legs are going to ache in the morning and I don't want to over do it! I think I'm going to try be a bit more strict with my timings and see if I can go for a little bit longer.
BTW, I bought a watch to help me with my timings, you can't beat this timeless classic:
Distance: 2.6km
Time: 18m
Avg. Speed: 8.6km/h
Avg. Pace: 6.9min/km
Overall, not bad for my first run. I never made half an hour as I planned to, but this was more a trial run to see how I got on. So, how did I get on?
I set off at a reasonable pace and managed to keep it up for 2 minutes before I had to slow to a brisk walk for 1 minute, from then on it was alternating between 1½ - 2 minutes running and 1 minute walking.
So, what's next? I think at least a day's rest! I know my legs are going to ache in the morning and I don't want to over do it! I think I'm going to try be a bit more strict with my timings and see if I can go for a little bit longer.
BTW, I bought a watch to help me with my timings, you can't beat this timeless classic:
Monday 6 October 2014
Setting targets - Couch to 5km?
I think I'm going to have to set myself some realistic targets if I'm ever going to reach a fitness level which will allow me to run a half-marathon. I know what will happen if I don't: I'll aim too high, get frustrated and eventually give up.
After numerous Google searches, a programme that is constantly popping up is the Couch to 5km programme; even the NHS and BUPA have their own variation of this so it must be good. The only issue I am having with all of these programmes is that they seem to be aimed at either over 50s or over weight people... I'm neither of these!
I'm actually a healthy weight, eat reasonably well, don't smoke, cut down drastically on alcohol in the past year so am reasonably healthy... I am however, quite sedentary: I work at a desk and I've never been to a gym.
So, I think I will follow the advice given in the programmes, but modifiy it each week depending on how easy/hard I find it. I will keep a weekly update of my progress.
One change I will be making though, is not to aim at running for 5km, but to be able to run continuously for 30 minutes, and THEN aim to run 5km within the 30 minutes.
Oh, and I'm setting myself 8 weeks to do this in!
BTW, you may be thinking: "Stop thinking about it and just do it" (Nike, you can send me free clothes now! ;-) ), well I would, but it's peeing down with rain! And that's peeing as in drinking 8 pints of lager before letting loose peeing!
After numerous Google searches, a programme that is constantly popping up is the Couch to 5km programme; even the NHS and BUPA have their own variation of this so it must be good. The only issue I am having with all of these programmes is that they seem to be aimed at either over 50s or over weight people... I'm neither of these!
I'm actually a healthy weight, eat reasonably well, don't smoke, cut down drastically on alcohol in the past year so am reasonably healthy... I am however, quite sedentary: I work at a desk and I've never been to a gym.
So, I think I will follow the advice given in the programmes, but modifiy it each week depending on how easy/hard I find it. I will keep a weekly update of my progress.
One change I will be making though, is not to aim at running for 5km, but to be able to run continuously for 30 minutes, and THEN aim to run 5km within the 30 minutes.
Oh, and I'm setting myself 8 weeks to do this in!
BTW, you may be thinking: "Stop thinking about it and just do it" (Nike, you can send me free clothes now! ;-) ), well I would, but it's peeing down with rain! And that's peeing as in drinking 8 pints of lager before letting loose peeing!
Saturday 4 October 2014
And so, it begins...
OMG! What have I committed myself to? A half marathon?! At the time I thought "pfft, half marathon? How hard can it be?" I then looked at a map...
Oh crap...
Well, I've said I'm going to do it, and so I will! And here's why:
Last week I was supposed to do a 10km walk with my girlfriend to raise money for MS Society, an amazing charity that provides support for people with Multiple Sclerosis and raises money for research. Unfortunately, due to personal circumstances, we were unable to take part in the walk. Now, 10km might not sound like much, but believe me, for some people with MS it's the eqivelent of running a full marathon!
We felt guilty for not taking part, and I had raised quite a bit of sponsorship through donations on my Just Giving page. So, being the decent, chivalrous, adventure seeking individual that I am (said with extreme sarcasm!), I had an idea and blurted it out without thinking (I do this a lot, just ask my girlfriend :-/): I'll run a half marathon instead!
How fit am I? I ran for the bus last week and collapsed with exhaustion... I have a long way to go!
Oh, and the half marathon is next April, so that gives me about 6 months training... over winter... in the rain and slush and gale force winds... This is going to be fun!
Time to buy a pair of shorts and running shoes...
Oh crap...
Well, I've said I'm going to do it, and so I will! And here's why:
Last week I was supposed to do a 10km walk with my girlfriend to raise money for MS Society, an amazing charity that provides support for people with Multiple Sclerosis and raises money for research. Unfortunately, due to personal circumstances, we were unable to take part in the walk. Now, 10km might not sound like much, but believe me, for some people with MS it's the eqivelent of running a full marathon!
We felt guilty for not taking part, and I had raised quite a bit of sponsorship through donations on my Just Giving page. So, being the decent, chivalrous, adventure seeking individual that I am (said with extreme sarcasm!), I had an idea and blurted it out without thinking (I do this a lot, just ask my girlfriend :-/): I'll run a half marathon instead!
How fit am I? I ran for the bus last week and collapsed with exhaustion... I have a long way to go!
Oh, and the half marathon is next April, so that gives me about 6 months training... over winter... in the rain and slush and gale force winds... This is going to be fun!
Time to buy a pair of shorts and running shoes...
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