Week 7! NHS Couch to 5K

Week 7!
Every run of the week is the same again, doing long runs with only a days break in between. A different form of stamina building.

5 minutes walk. 20 minutes run. 5 minutes walk.

This week has been tough and long. I’ve not kept to the schedule very well due to various things, so I’ve had a week in between runs at time. Not recommended, it definitely makes it much harder! However for one run I covered 2 miles! Another run it was 1.5 miles. Not bad! Laura is great as usual and talks at all the right times to keep you motivated. I do find the music a bit boring though, especially on long runs, but it is upbeat enough.

As usual I did it! Not too shabby. It was hard, i nearly gave up, I pushed and I feel good.
It’s very important to do your runs with only one day break, even if its raining or you’ve had a bad day get out there and have a run. You’ll feel worse if you have longer breaks.

On to Week 8! Nearly finished! But I shall keep it up.

 

Mow Cop Killer Mile 2012

Thursday 26th April 2012, 6:30pm

Mow Cop, a tiny village situated in Staffordshire sitting 984ft up. On the peak of Mow Cop sits Mow Cop Castle, an iconic ruin which can be seen for many miles in all directions. There is a lovely local story regarding Mow Cop Castle. A rich man lived in Mow Cop, looking up at the top of the hill. He always thought that it would look better with something on the hill, so he built Mow Cop Castle to look like a ruin to create a nice sight.

The real story is a little more boring involving a rich man building a traditional summerhouse for the family, however enhancing the view also played a part in it!

In 1937 the deeds for the Castle and surrounding lands were handed over to the National Trust.

The Castle was recently repaired in 2002 with the foundations being reinforced and brickwork being pointed to increase the safety.

Killer Mile

The Mow Cop Killer Mile first started off in the late 1970′s by ICL (Kidsgrove) Athletics Club who often used the area for training. While looking for new events to run they found that there is an exact mile up Mow Cop without a single level step up and a total climb of over 550ft. Starting at the train crossing at the bottom the race runs up the length of Mow Cop and finishes at the Castle. This “brief but brutal” race route offers challenges to all runners, especially the 1-in-4 section past the popular Cheshire View pub. The race attracts professional runners as well as “daft” people raising money for charity.

Rode Heath Scout Group

Rode Heath is local to Mow Cop and the Scout Group often use the area for hiking and previously for climbing & abseiling. Always willing to take on a challenge & fund raise for charity, Rode Heath Explorers first took part in the Mow Cop Killer Mile in 2011 to raise money for Caudwell Charity, Merlin’s Magic Wand & Help For Heros. This year (2012) all members of the group were invited to take part and ages ranged from 7 to over 50! We all collected sponsers to raise money for Merlin’s Magic Wand, Help For Heros and for the Rode Heath Scout Group.

The Race

As you will see I have recently learnt to run with the help of Couch to 5k and have progressed to running 2 miles fairly comfortably. However nothing prepares you for running uphill all the way! Ouch! I started off fine, a nice gentle jog to the 1/4 mile way, but quickly stopped to walk. My thought is that there it is worse to push and push and push until I can’t walk. It is better to power walk and keep a good pace than be struggling. So the power walk began, for 1/2 a mile up to the steepest part at the Cheshire View. The real toughy is that you never recover, your muscles are working from start to finish so you can never stop and walk while you catch your breath. Last year for the steepest part my boyfriend Ash sprinted super fast up and this year he was watching. So off I went on a run up the steep part, and walked a bit at the top, spotted Ash and off I went jogging again to the finish! Phew. The last bit is lovely, it’s nearly flat and very short so you can end in style.

My time was: 14.55 minutes !!

Not bad for a mile up 550ft. Considering my average mile is about 12 minutes and a good mile is 10 minutes. I came 72/112. The fastest time was about 7 minutes! Boom! And the slowest 25 minutes!

Overall a very enjoyable event, yet so crazy tough. My calves felt like they were going to explode for most of it. But it’s over quickly and anyone can do it at any pace. In the middle you do feel like death & slightly ill, but it’s all over and done with soon.

A well deserved white wine to finish. Bring on 2013.

Related Articles:

Mow Cop Residents Association - Homepage

Hundreds take on Mow Cop Killer Mile Challenge – The Sentinel

 

Week 6! NHS Couch to 5K

Finished! My pace has slowed so bad after 2 weeks off, but that doesn’t matter. All that matters is that I kept going and I completed them.

Split into 3 runs. Each run starts and finishes with 5 minute walks.

Run 1 – 5 minute run. 3 minute walk. 8 minute run. 3 minute walk. 5 minute run.

Run 2 – 10 minutes run. 3 minute walk. 10 minute run.

Run 3 – 25 minute run.

This makes more sense now. Last week we increased through the week to a long run, then it has been important to go back to easier shorter runs and progress to a long run again. Next week we move on to longer runs every time.

Boy do I hurt now! I’ve really struggled with my stamina and breathing after my very pathetic cold & break. But I’ve managed fine and felt better each time. The 25 run was tough. I started off very well, then developed a horrible stitch that came and went. For the last 5 minutes it felt like a knife in my hip! But then I finished! Walked it off & feel a little sore, but good.

Now I can’t wait for next time and to keep improving! Brilliant program.

Related articles

• NHS Couch to 5K – Week 1 (ruthturner.wordpress.com)
• Week 2! NHS Couch to 5K (ruthturner.wordpress.com)
• Week 3! NHS Couch to 5K (inspired-weightloss.com)
• Week 4! NHS Couch to 5K (ruthturner.wordpress.com)
• Week 5! NHS Couch to 5K! (ruthturner.wordpress.com)
• Week 6 NHS Couch to 5k… Not yet completed (ruthturner.wordpress.com)

 

Week 6 NHS Couch to 5K… Not yet completed

If anyone is wondering where my NHS Couch to 5k plan has gone…. Well it’s currently on pause, much to my annoyance. Apologises if anyone is waiting for the next posts.

I picked up a horrible cold a few weeks ago and it is persistently staying around in the form of a runny nose and horrible dry cough. Also at the same time I’ve been out of the house more evenings than normal so missed some of my scheduled runs due to that. Last weekend I attempted a gentle run to see how it would go and my chest felt horrible & I couldn’t breath as well as normally, I only managed about 3-4minutes of running before walking.
Not good.

I’m so dissapointed as my progress was going really well and I’ve been using it as part of training for a mile uphill run I’ve entered at the end of April. [The Mow Cop Killer Mile!]

So at the moment I’m waiting to start Week 6 from the start and try to get rid of my cold to complete it. I’m worried if I don’t get it done soon I’ll have to go back to Week 5 again as you really do lose fitness if you have a long break! My friend was telling me that if he doesn’t run for 2 weeks he really struggles afterwards.

Very inconvient timing! Stupid cold. But keep watching this space, Week 6 will be coming in a week – 14 days hopefully!

 

Week 5! NHS Couch to 5K

Wow! This week really steps it up! Week 5 is split into three podcasts, each run is different!

Every session starts and finishes with a 5 minute warm-up and cool-down walk.

Run 1: 5 minute run. 3 minute walk. 5 minutes run. 3 minute walk. 5 minute run.

Run 2: 8 minutes run. 5 minute walk. 8 minute run.

Run 3: 20 minutes run.

Gosh! Having just completed Run 3, doing 5 minute runs in Run 1 feels so long ago! It felt like such an achievement. Each session I started off with a little bit of dread, then finished with a great feeling of elation and achievement! It sounds and feels like crazy progress but it really works. The big one is run 3, running for 20 minutes! I started off sure that I wouldn’t be able to do it, but quickly pushed that thought away and kept telling myself I could. Laura said I could do it too and I believed her!

It’s all about pacing yourself. Which is easy by now! Plus I find breathing nice and easy too! For the first few weeks I was panting away sucking in and out breath. During week 4 and 5 I’ve been able to concentrate on slow breathing, in through the nose and out through the mouth. I still breath in through my mouth sometimes and get a little out of breath but that’s fine.

I couldn’t believe it when I ran for 20 minutes tonight! The most I had done was 8 minutes and suddenly I’d done 20 minutes! The feeling is awesome. And it’s doo-able! Almost easy! When Laura told me there was 2 minutes left I started pushing faster and getting less tired, almost as if I’d hit a runners high! (If there is such a thing). I actually struggled less on my 20 minutes run than on my 8 minute runs. Wow. To think only 5 weeks ago I couldn’t really run for more than 2 minutes, and some people can’t even do that when they start this. Running with my dog outside in the fresh air is so beneficial as well, and it’s great for my dog! Although he finds it far easy than me being a Border Collie.

This plan really really works! And feels sooo good. It’s one of the best things I’ve ever done so far.

Related articles

• NHS Couch to 5K – Week 1 (ruthturner.wordpress.com)
• Week 2! NHS Couch to 5k (ruthturner.wordpress.com
• Week 3! NHS Couch to 5K (ruthturner.wordpress.com)
• Week 4! NHS Couch to 5K (ruthturner.wordpress.com

 

Week 4! NHS Couch to 5K

Week 4 now complete!

5 minutes warm up walk. 3 minutes running. 90 seconds walk. 5 minutes running. 2.5 minutes walk. 3 minutes running. 90 seconds walk. 5 minutes running. 5 minutes cool down walk.

I feel like I am saying this every week now, but oh my god that was tough. But good. But tough.

It’s very difficult to explain how I really feel. Each run I set off, I struggle, I do it, I felt better!

Before I put you off, I have felt the best during this week! The hardest work produces the best feeling! Also the noticeable progress throughout this week has been better than ever. During my last run of the week yesterday I felt really good and fit.

Yes my legs ache at the end and yes as I’m running for 5 minutes my legs start to feel like lead. But it’s all worth it. Let’s keep it up!

Related articles

• NHS Couch to 5K – Week 1 (ruthturner.wordpress.com)
• Week 2! NHS Couch to 5K (ruthturner.wordpress.com)
• Week 3! NHS Couch to 5K (ruthturner.wordpress.com)

 

Week 3! NHS Couch to 5K

Well this week was interesting.

Usual 5 minute warm up walk while Laura explains this weeks program.

90 seconds jogging. 90 second walk. 3 minutes jogging! 3 minutes walk.
90 sec jog. 90 sec walk. 3 min jog. 3 min walk cool-down.

Ouch! 3 minutes jogging?! Bit of a step up. But it’s not bad at all! Not easy, but not bad. It’s really important to keep a nice pace. If you find your pace then you can keep running without getting tired. The 3 minute walk feels quite long so you are more than recovered.

My legs were certainly feeling it at the end. In a nice way. I benefit a lot from taking a bottle of water with me and my running bottle with a handle is lovely.

My second run of the week didn’t really go to plan; turned down a public footpath thinking it was a nice shortcut to the tracks but no.. Up and down hills, through long grass and cow pat! Not the best training route.

I am feeling a bit fitter so far. Let’s see what Week 4 is going to bring!

Related articles

• NSH Couch to 5K – Week 1 (ruthturner.wordpress.com)
• Week 2! NHS Couch to 5k (ruthturner.wordpress.com)

[FYI: It is not me in the photograph, unfortunately, I cannot stride that long. That is my boyfriend & my dog.]

 

Week 2! NHS Couch to 5K

Now finished Week 2!

90 seconds running and 2 minutes walking. Repeat for 20 minutes.

2 minutes sounds like a long time walking, however it’s enough rest time after 90 seconds running which feels long enough. 90 seconds is a good time of running, it’s doo-able, but you feel it.
Remember this is designed for people who can’t run very well.

After my first 90 seconds I had a stitch, but I walked it off after 2 minutes and it didn’t come back again.

As long as you keep a steady pace it is quite enjoyable. My muscles felt it afterwards in a good ache way. After last week I wasn’t sure I’d be able to step it up but I really surprised myself.

I feel great! Bring on Week 3.

http://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx

 

NHS Couch to 5K! [Week 1]

I have always been a terrible runner! Always. I’m quite fit. I’m quite active and healthy. But I cannot run more than a few hundred metres without stopping, hand clutching a killer stitch, gasping for air.
I’ve tried to motivate myself, to go out and push myself on a run. I’ve managed to commit to a weekly run of 1 mile which I can do in about 11 minutes with a couple of walking breaks.

Recently I grabbed myself some books about running from my library and in one of them it mentions the NHS website for advice to start running.
Here is where I discovered Couch to 5K!

Couch to 5K

Couch to 5K is a program created by the NHS that aims to get any beginner to be able to run 5K in 9 weeks.

It consists of free podcasts which you download to your iPod or other MP3 device. There is one podcast for each week of training. You have to complete three runs for each week with at least one day break in between.

The podcasts are about 30 minutes long and you have Laura, a lovely lady, talking to you, explaining what you are going to do and giving you instructions of when to run and when to stop and walk, accompanied by some background music.

I found Laura’s voice so friendly and encouraging without being judgemental. (Yes I got all of that from a voice). Which is extremely important. I find it difficult to work with a person such as a coach or even a friend because I feel embarrassed and defeated. However Laura’s voice is brilliant, she makes you feel good about yourself and she’s not actually there to see you struggle.

However you must not cheat as it’s easy to stop running before the time as no one will ever know.

Week 1
So far I have completed 2/3 runs of Week 1. Week 1 consists of a 5 minutes brisk walk warm up. 60 seconds jogging and 90 seconds brisk walking, repeated for 20 minutes. 5 minutes brisk walk cool down.

My first time I found it tough but do-able. When I got to my 4th lot of 60 seconds running I was feeling pretty tired and sweaty but I kept pushing. The second to last run is probably the hardest point but knowing you’ve only got two more left is very motivational and it’s very easy to finish.
I run in the evening about an hour after my tea. On my second run I went out before my tea and found myself much weaker.

I didn’t ache or hurt for my rest day and don’t notice any difference so far which is expected as this is a slow period. I’m not looking forward to my first run of Week 2 as I feel like I’m not ready for the increase but I’m sure I’ll push hard and hopefully surprise myself. Looking forward to the progress.

The music of the podcasts is ok but it’s not as good as having my own choice. However it is motivational music with a tempo that I found myself matching to my stride. Ideally I’d have one earphone for my podcast and one earphone for my music!

http://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx

 

3 Peak Video!

As part of our Yorkshire 3 Peaks challenge was the plan to make a project video.

Voila!!

A week after we’d dragged ourselves 25 miles up three mountains we can now share a bit of that experience with everyone.

Please watch my video and comment. I’m really proud of it, I know it’s not that special but it means a lot.

Thanks.

And you can still donate until September should you wish.

CLICK HERE FOR VIDEO! Yorkshire 3 Peaks for Diabetes UK