day 68

Only did a mile- I've not been feeling well today and as soon as I started my legs started giving me serious pain.

Considering taking a day off - would also mean I didn't have to run during fragsoc.

Day 65

Going well- managed a lot more of the second part of my run than usual (6min), Going to keep effort values low until I can finish the second rep.

Day 64

Halfway point! I've gone from 400 meter runs to 2k runs :) I Think I'm on target for an hour, gonna be sneaking extra seconds into my progress wherever i can.

All my details for running are now being kept on the spreadsheet- as well as my own "program"- Now located at the top of the blog.

Day 62

Took a day off extra because my leg was giving me major pain- today there was no trouble :)

4k in 34
11 min run- the way back was mostly uphill so kinda failed the second go

Day 59

Quit 4 min into the second rep today- everything below my knee is on fire. I don't know if its my breakfast (two slices of toast with nutella) or overtraining.

From now on I'm running after dinner, and I'm going to take a gym day next session to give my legs a break from the impact.

Day 57

Managed the second burst of running!- 4 min rest period is starting to feel like too long... not sure if I should be reducing that first or getting the third rep

I know it sounds like whining- but I'm trying to record all the hurts I get incase they end up being  important- My shins are hurting...

Day 55

Twisted my ankle a little again- it didn't hurt at the time but i started walking back immediatly- by the end the foot was feeling very tight and stiff.

Stats
2250 km
9+ 4- 4+

Day 53

Still couldn't do the second burst, well maybe I could but my legs feel like they're at breaking point - my shins are killing me... since i suspect the first time i pushed myself to 8min pulled/bruised something, don't want to exasperate it.

STATS
2.5 km over 18min
+8.5 - 5 + 4.5

Day 51

Ran 8 min then 6 min. I think the first 8min I did last week was too much and did me some injuries. Seeming to get  back into it now though.

Day 49

the day after my last run- my legs were in cripling amounts of pain so I took an extra rest day.

Today I've done one session of 8 Min, not good enough, and i'm not going to be able to do the 20min the program asks of me.

From now on i'm putting aside the couch to 5k program- and instating one of my own.

with my remaining 35ish sessions- I'm increasing the time spent running by 6% each time which'll put me at an hours worth of stamina.

I've plotted out the times on my spreadsheet- will adjust percentages and add in real values as they come in.

https://spreadsheets.google.com/spreadsheet/ccc?authkey=CPmI8ZoP&hl=en_US&key=tsi3qqWt81xxyd4VjOT7u7Q&hl=en_US&authkey=CPmI8ZoP#gid=0

At some point I'll need to do less sprints per session. For now I'll try and do three sprints each outing to make  up for it.

Day 46

Did the full thing! 1.5 km my ankle was aching a bit, so I changed the direction around the course so i'd be making left turns rather than right, worked well

TLDR
2.75 km
20min
4 walk

Day 44

New part of the Running plan at last. 8 min run, 5min walk, 8min run. Surprised myself by completing the first burst without that much trouble (about 1.25 km).

Unfortunately when I slowed down- to do the walking- my ankle started hurting again. No more titting- heading straight to the gym for the next few work days. Got to try and keep stress off it.

TLDR :
8 min running
11 min total
1.5km distance
http://bit.ly/m5bzPU

Day 42

Lan party weekend with a John Cleese kicker, Misstimed it so I barely had any time to run- In fact just ran from university grounds to a shower- 1km distance. No time recorded and I felt I could have gone further, Although 1km in one burst is a personal best. 

My left ankle hurt again after- was still stinging when I got into bed at 3am

TLDR :- 1km

day 40

went out about an hour after dinner - did only a min and a half before I felt my belly was shaken up too much- Decided to postpone run so I could do a full session later.

Managed most of the program- except the last 5min run. The ankle I twisted a few days ago felt really tight, Like it was trying to turn inwards the whole time. Felt like I shouldn't ignore it like i do most of the minor aches I get so called it a day early- and put it up to trying to skip a rest day yesterday. Also went out too late- was pitch black on my normal course which is grass and not allways smooth- so went another route to avoid a retwist and such dont have a distance measurement for today.

TLDR:- +3,-1.5,+5,-2.5,+3

Day 38

No problems from that foot today- but a slight case of pins and needles down the left leg- Wanted to do three reps but couldn't. Decided today I'm going to make a graph of all my TLDRS to see if I'm on track.

edit: Day count got messed up at some point- and its hard to track since I wasn't always updating on the days of the run- The last two entries have been adjusted since they're all i'm sure about and it'll be correct from now on

edit:- Spreadsheet @
https://spreadsheets0.google.com/spreadsheet/ccc?authkey=CPmI8ZoP&hl=en_US&key=tsi3qqWt81xxyd4VjOT7u7Q&hl=en_US&authkey=CPmI8ZoP#gid=0
TLDR:-
2x(+3 -1.5 +5 -2.5)
3km

Day 36

GODDAMN IT- twisted my ankle- not badly at all but I only managed one rep before- and was going for three today. Taking today and tommorow off to rest it. Maybe longer... I don't want to rest but i'd rather not loose more days by rushing things.

TLDR
+3 min
-1.5 min
+5 min
-2.5 min
+1 min
OH GOD IT HURTS

Day 34

A post on the forums says someone I didn't expect to do that well is running 5miles in 50 min - As a panic measure I went out today - nothing too hard just went for last weeks running plan instead. Although halfway around I decided to half the rest periods.

TLDR:
3 min run
3 min walk
1.5 min run
45 sec walk
3 min run
1.5 min walk
1.5 min run

Day 32

Made it! even though I accidently timed the first 5min run to coincide with a big hill. Also managed to find some brand new running shorts in the back of my wardrobe- no idea how or when they came about- but my legs were beginning to chafe so I'm thankful.

Tldr:-
3 min run
90 sec walk
5 min run
180 sec walk
3 min run
90 sec walk
5 min run

Day 30

Couldn't finish today :<

Tldr:-
3 min run
90 sec walk
5 min run
180 sec walk
3 min run
90 sec walk
2 min run

Day 28

My first 5min run today, I was dreading it from last weeks efforts.

This time I was trying something new, I found a podcast specifically for the program I'm running, thought I'd give it a go (http://www.ullreys.com/robert/Podcasts/page4/files/category-7.html). He introduced this weeks as 2x (3min/5min) runs, with much shorter breaks. I thought the last 5min run was an error, Actually went home and checked it before running outside again. Overall I prefer my own music and knowing how far I have to go- at one point I thought I was almost done with my 5min run, Quote the mp3 "halfway there", I was not happy with him at that point.

Overall, I'm really happy, managed the first 5min barely, walking was a sweet release, but the second one went easier, probably just a terrain thing, (harder on grass easier on tarmac), but i made it home and wasn't majorly dead. Although I didn't see myself doing much more after.

Also very pleased to be cutting rest periods so i'm not walking/running equally

My shin pain is back, I've been slacking on exercising it. Going to be fixing that.

TLDR: 2x (180 run, 90 walk, 300 run, 150 walk)

Day 25

Same as last time, only easier again.

TLDR:
2x(90 second run/walk + 3 min run/walk)

Day 23

Managed the same as last entry- but measured distance this time as well. Managed 2k

It was easier this time- my calves was burning less, but I'm not sold on being able to step it up after only one more session. Started doing "calf rises" to try and build them up faster, trying to keep working on my current "weak spot"

TLDR:
2x(90 second run/walk + 3 min run/walk)
Estimated finish time based on 2km (1:20)

Day 21

My calf muscles were killing me- but my cardio/thighs were fine.

TLDR:
2x(90 second run/walk + 3 min run/walk)

Day 18

I'm feeling such a boss today; It's like I've broken through a wall and there's gold doubloons on the other side. Weirdly I've been hungry constantly since I've felt the breakthrough. Since I'm not running to loose weight - I've been eating more and not worrying about it.

Avoiding the high impact stuff has made me feel great; managed time on the cross trainer without any aches, and at the end of it I was tired, but felt I could do a lot more. In the end I had to stop for time constraints, next visit I'll ramp up the levels.

I'm considering doing 10k each day- walking what I have to of course- but I think it'll help.

Such a boss.

TLDR:-
walked 5.2km total to the gym and back
8 minute top XT (level 3)
4 minute Exercise bike (level 7) - Small knee ache so stopped quick
17 minute cross trainer (level 10) - Going to focus on this, didn't aggravate anything
500m run on treadmill (10 km/hour)

Day 16

Had small sniffles today- was worried it would sap my energy, nope! although reading up with a friend running hard weakens your immune system- so I'm going to be taking my rest days like a good boy and sticking to the program.

Interesting run overall today- managed 2500 meters in 21min, and felt I could sustain it/do more...
Except for the way my legs were killing me - even early on.

Plan for Friday is hitting the gym- Along with the weekends runs I'm forced to skip again - that gives my legs 4 full days of rest.

11:00 musing: didn't say before- but I'm very happy with that 1:24 finish time, because I know (If my legs were rested) I could do that today.

TLDR:
2500 meters 21 min
6  X (90 seconds run/120 seconds walk)
Estimated finish time 1:24

Day 14

Went out to run and ended up getting dragged into gardening for an hour - hour later I was out again.

after 500m starter (2:44), I had to sit down for a while - not sure if its the weekend gardening tiring me out- but wasn't coping well.

after getting up- did three reps of 90second run two minute walk, my shins ended up hurting massively, so skipped a run and walked for another two minutes before resting again. Reasoning being one less rep now costs me a lot less than few weeks with a real injury, I could have kept walking- I'm finally at the milestone where walking doesn't cost me any energy any more.

On heading back home though- found the energy/pain had subsided enough to do the last rep anyway- but I'm considering seeing a doctor about it if it comes up again- I'm at least going to spend some time researching it.

TLDR : - 500m run 2:44
4 X (90 second run 2 minute walk) - With complications

day 12

Got the weekend sorting a party and house guests- so I've done another fullish day.

Obviously couldn't push myself as far what I could do yesterday- but that's okay, I wasn't expecting to. ran 400m before getting knackered, then did 3 repetitions of 90 seconds running 120 seconds break.

TLDR:- 400m run
3 X (90 second run + 120 second walk)

Day 11

Think I've pushed myself too hard - got in from the run today and fell onto my bed, then the walls started melting. on the other hand, not too bad a result :).

Decided today I'd try to get into a running plan- I'm simply not fit enough to get any decent results out of heart rate training. So I've gone back and looked at this one - which i was linked very early on by a friend of mine  http://www.coolrunning.com/engine/2/2_3/181.shtml. Week one looked a bit easy so went for week two, except I've read it wrong and did something closer to week 3 instead(oops), so that puts me on track with those guys, even if the plan is only for 5k, that'd give me half the time again to double it up. Sounds do-able again all of a sudden

TLDR:  90 seconds running with 90 seconds walking between - 5 reps

Day 10

500 meters in 2 minutes 40 seconds, gives me a finishing time of 53 minutes 20 seconds for 10 kilometre, which is my goal time so now know how fast I need to go, its just a case of doing it 20 fricking times over what I can currently manage.

TLDR:-
Ran 500m 2:40
travelled: 2.5km

Day 9

Feeling really unmotivated today, before I even went outside my heart rate was up to 110.

After stretching, managed to run just 400m, finished 500m in 3min 20 seconds. So not only am I slower, if I got ten times fitter, I'd still finish slower than an hour. Finished off the exercise by walking around, got bored of the football pitch circuit so I went a wander, Lots of nice scenery very close to my house, but that's never really been my thing. My feet are killing me or I'd have stayed out longer, hopefully I'll get out a bit later on.

Ran : 400m
Walked: 2.3km
Calculated 10km finishing time: 66 min

Day 8

I think because I've been intoxicated from my last run until now, I hadn't realised how sore my legs are. Limping everywhere and stairs are a big big deal... Definite day of rest again before walking tommorow.

Day 6

1pm
Woke up this morning tempted to do at least a walk today, despite skipping the last few rest days. So I put on my shoes and loaded up the MP3 player I've dug out; bright pink unfortunately- My personal one is hard-disk based and I don't think it'd cope.
Before I get out the door I'm invited to run with some of the people I'm going to run the race with, So from a rest day to a running day, I'm so good at this taking a break thing.

Managed to dig out a heart rate monitor a little while ago, part of the configuration is setting your weight/height/age. The scales scared me, 214 pounds, I think that's the heaviest I've ever been, how did that happen? Even woke up this morning and everything felt flat and nice. It's far too early in training to say its muscle. I'm going to have to go the whole hog, set up a good diet to go along with this. after bbq.

6pm
Set out for a good run shortly after arriving at York, Route plotted out at a mile. Managed to run half of it trying to keep up, nothing like competitiveness to motivate myself. Although I most definitely lost the run, and the short sprint near the end (just didn't have the reserve energy to go full speed), I'm happy because compared to day one, 500 m with a break, 800 and being able to at least walk is a huge boost over a few days training.

Afterwards it felt like my face was smeared with hot jam, and my legs still hurt(writing this the morning after), And I had to give in on a party I was really enjoying at 11 just because I was so tired. Extra rule noted, No hard exercise on the days I have to stay up. I'll hopefully be able to put times for the run on here later on.

Day 6 TLDR

Weight :- 214 pounds
Running :- 800m(ish)  at 12min/mile
Traversed :- 1.6 km

Day 5

Today I was still feeling sore from pushing myself yesterday, while I was laid in bed last night it felt like I was wearing fat pants around my legs, that and some sort of increased gravity field affecting any place below my
waist. (is it normal for your leg muscles to feel rock solid even with no weight on them?)

I was expecting this, I've been well above my normal activity level after all, so I'm expecting a lot of stress on my muscles and joints as they get used to moving properly again.

So I didn't want to slack completely today, but I really don't want to pull anything and be forced to miss out on a  few days of training, The plan was to walk, I had a route marked out that was a kilometre long, Finished two laps, took about 21 minutes, but I totally cheated and jogged the last 50 meters or so. no new aches, and now I have good data for how long it's going to take me if I only walk, if I use a running day to figure out my jogging speed, I can figure out the minimum amount I have to run to make my (current) goal time. Sounds lazy, but I need something closer to motivate me properly.

This weekend I'm at two BBQs, fortunately my separate liver training is complete, but I'll probably have to wait until Monday to run again, unless I manage to sneak in a bit on Sunday. At least my legs will have a good rest.

Day 5 TLDR : 1km 21 minutes

Day 1-4

Day 1

So after I've decided I'm going to do this, first thing I do, since I fallaciously assume myself to be a thinker and have a good scientific thinking progress, is to test myself to see what I can get up to. Upon hitting the field near my house, and running most of a lap around some football pitches, I do some maths based on average football pitch size, and come up with being able to do run 1km(with a minute of full stop resting on the goalpost).

Not too bad as a starting point, Since I'm expecting to be able to triple that, and be able to keep walking in-between long enough to recover fully and do it again during the race. No Timer used.

Day 2

A day of rest, Since I believe I'm on track, and I keep hearing it's best to run alternate days. Read a post on the forums I go to about someone being unhappy about managing two miles in 23 minutes, I replied by saying I'd managed something similar and at this point, it looks on track for a good time. (also played lots and lots of portal 2)

Day 3

Endurance training! Having picked a good initial goal as halfway down the list of last years finishers, I have a goal of 53 minutes to finish. Being lazy however, I decided to just do as many laps as I could in half an hour and extrapolate from that. Fairly quickly my feet  begin to hurt because I'm using shitty shoe that lets me feel every pebble and bump I stand on, finish early after 5 laps and decide to go into town the next day and get some proper shoes. Very out of breath. (also to find the stopwatch and not rely on a damn kitchen timer)

Day 4

Day of rest. Disaster, Because of the big margin of error in my current measure of my circuit based on average pitch sizes (there is no hard standard) today I got curious and plotted the four corners on google maps and found out my circuit is dead on HALF of what I had thought. Not only am I not on track, I think that makes me the least fit out of all the gaming nerds (Don't take offence, I'm one too) at my forums.

I'd gotten my new shoes and decided the best thing to do was start pushing harder, so I went to the pitch and stretched, But before I was at the first corner I felt soreness running up on the inside of my legs. pushed myself to do a lap and came home.

New plan, Alternate days between running and walking, only occasionally taking full rest days.

Day 1 TLDR:- 1 Kilometre  500 m sprint, No time recorded, and a rest of 2-3 minutes before the end.

Day 3 TLDR:- 3 Kilometre  1.5km Walking/running  25 min.

Day 4 TLDR:- 500m stumble, no time recorded

My bio

Should be first post. [reserved for later] i'll make a temporary new blog post with a pointer to here when i'm finished writing.