MicraJoggle (MicraBabble Part Deux)

MicraBoy

I used to have a fitness log called MicraBabble over in the Fitness Forum a couple of years ago. So that ended abruptly when I went on holiday and ended up not returning to the place I was working in at the time. So here I find myself in foreign again and in need of a substitute for my work-a-day bicycle commute. I've settled on the C25K routine because I don't fancy getting into a gym routine in this nice weather and with so many waterside runs to avail of here.

So some background then! Last time I tried taking up running (about 5 years ago) I ended up over doing it, and add to that not having great runners I was a hobbling mess within weeks. Hence the nice intro to jogging C25K seems to be. I have also had a gait analysis (seems to be standard here) when purchasing my new runners. And am very happy with them, can't believe how comfortable they feel when running.

I am using Podrunner Intervals First Day to 5K podcasts to help me with the C25K routine.

WEEK 1
20 minutes from 128 to 142 BPM

BPM CHART:
5-minute warmup @ 128 BPM
60 seconds @ 142 BPM
90 seconds @ 128 BPM
60 seconds @ 142 BPM
90 seconds @ 128 BPM
60 seconds @ 142 BPM
95 seconds @ 128 BPM
65 seconds @ 142 BPM
95 seconds @ 128 BPM
65 seconds @ 142 BPM
90 seconds @ 128 BPM
65 seconds @ 142 BPM
90 seconds @ 128 BPM
60 seconds @ 142 BPM
95 seconds @ 128 BPM
65 seconds @ 142 BPM
3-minute cooldown @ 128 BPM

Week 1/Day 1 Tuesday 20th April
Walk/Jog intervals for about 30 mins. Approx 3.2km
Found this quite easy, recovered quickly and felt fantastic.Only minor stiffness the next day. New runners working well I guess.

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Week 1/Day 2 Thursday 22th April
Walk/Jog intervals for about 30 mins. Approx 3.2km
A bit tougher than the first day.

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Week 1/Day 3 Saturday 24th April
Walk/Jog intervals for about 30 mins. Approx 3.2km
Feeling the effects of my first week, but pushed it a bit harder on last couple of running intervals. Feeling great about getting into this.

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Sunday 25th April
Gentle stroll about 3hrs. Approx 12km

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MicraBoy

Week 2 routine

26 minutes from 128 to 138 BPM

BPM CHART:
5-minute warmup @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
2 minutes @ 128 BPM
90 seconds @ 138 BPM
1 minute 50 seconds @ 128 BPM

MicraBoy

Week 2/Day 1 Tuesday 27th April
Walk/Jog intervals for about 30 mins. Approx 4km
Oh pretty tough going at times.
Lol some random jogger decided to race me on my last run. I kicked his ass, his was only about 60

MicraBoy

Week 2/Day 2 Friday 30th April
Walk/Jog intervals for about 26 mins. Approx 4km

Hmmm i felt a little discomfort in my back, I'm not sure what that is all about.

MicraBoy

Week 2/Day 3 Sunday 2nd May
Walk/Jog intervals for about 26 mins. Approx 4km

Took this handy enough, and tried some stuff I read on line to see if it helped with back pain. Not really any discomfort in back, but legs were stiff enough. It was a morning run which I usually don't do.

Went for a long stroll in the afternoon about 3hrs.

MicraBoy

WEEK 3 routine

25 minutes from 130 to 140 BPM

BPM CHART:
5-minute warmup @ 130 BPM
90 seconds @ 140 BPM
90 seconds @ 130 BPM
3 minutes @ 140 BPM
3 minutes @ 130 BPM
90 seconds @ 140 BPM
90 seconds @ 130 BPM
3 minutes @ 140 BPM
4-minute 10-second cooldown @ 130 BPM

MicraBoy

Week 3/Day 1 Tuesday 4th May
Walk/Jog intervals for about 25 mins. Approx 4km

Buggered up this session some how by chopping out one of the runs. I have no idea how, as I was using the podcast and counting the runs.

catweazle

How are the nights coming along in Stockholm?? Are you in perpetual daylight yet

MicraBoy

catweazle wrote: »

How are the nights coming along in Stockholm?? Are you in perpetual daylight yet

It's the nights out that are the problem

The sun is rising pretty early but sunset is about same as Ireland at the moment, this time next month we'll be getting into the real long days!

MicraBoy

Week 3/Day 2 Friday 7th May
Walk/Jog intervals for about 25 mins. Approx 4km

Ok I realised I didn' t bugger up the last session its just there is an extra walking rep not listed in session description I copied off the podrunner website. Which meant I ended up walking for over 7 minutes at the end.

In spite of a tiring week (partying wise ) I felt good on this run. Probably cause I had two days off. Really could do with getting into a Monday, Wednesday, Friday routine for this program.

MicraBoy

Week 3/Day 3 Monday 10th May
Walk/Jog intervals for about 25 mins. Approx 4km

Just about fitting week three in to one week! Anyway 3 weeks down. Feeling pretty good. No big problems, so tempted to skip a few weeks forward, but looking at week 4 there is a big jump in running time as it is.

MicraBoy

WEEK 4 routine

29 minutes from 129 to 140 BPM

BPM CHART:
5-minute warmup @ 129 BPM
3 minutes @ 140 BPM
90 seconds @ 130 BPM
5 minutes @ 140 BPM
2 minutes 30 seconds @ 130 BPM
3 minutes @ 140 BPM
90 seconds @ 130 BPM
5 minutes @ 140 BPM
Two minute cooldown @ 130 BPM

MicraBoy

Week 4/Day 1 Wednesday 12th May
Walk/Jog intervals for about 29 mins. Approx 4.5km

16 mins of continuous jogging in this early morning session. Glorious morning.

Took it handy enough, but felt pretty good after it.

MicraBoy

Week 4/Day 2 Friday 14th May
Walk/Jog intervals for about 29 mins. Approx 4.5km

Yep really feeling the extra jogging this week!

MicraBoy

Week 4/Day 3 Sunday 16th May
Walk/Jog intervals for about 29 mins. Approx 4.5km

Week 4 down, yay!

MicraBoy

WEEK 5 Mix 1

29 minutes from 130 to 140 BPM
BPM CHART:
5 min. warmup @ 130 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
2 min. 30 sec. cooldown @ 130 BPM

Week 5/Day 1 Tuesday 18th May
Walk/Jog intervals for about 29 mins. Approx 4.5km

Despite being a bit stiff and tired when starting this run I felt awesome by the third jogging rep. The first hint of the elusive runners high I hear everyone talking about?

Noticed I have a little pain in my heel/achilles tendon. Self-diagnosis: (:eek:) sounds a bit like beginnings of plantar fasciitis, doing some stretches and icing to try and improve that.

MicraBoy

WEEK 5 Mix 2

30 minutes from 130 to 140 BPM
BPM CHART:
5 minute warmup @ 130 BPM
8 minutes @ 140 BPM
5 minutes @ 131 BPM
8 minutes @ 140 BPM
1-minute 45-second cooldown @ 130 BPM

Week 5/Day 2 Thursday 18th May
Walk/Jog intervals for about 30 mins. Approx 4.5km

MicraBoy

~~~Interlude~~~

Saturday 22nd May
Hike. Mix of road, track and woodland. Approx 30km in ~8hrs

MicraBoy

WEEK 5 Mix 3
28 minutes from 130 to 140 BPM

BPM CHART:
5 min. warmup @ 130 BPM
20 min. @ 140 BPM
3 min. cooldown @ 130 BPM

Week 5/Day 3 Monday 22th May
Walk/Jog intervals for about 35 mins. Approx 6km

First "long" run, of the non-stop variety! First stitch also! Managed to work through that with breathing, so it wasn't too bad. I was a bit worried would I crap out and half to walk at some stage, but lo and behold I was nearly surprised when the ding dong for the cool down came. Hence my cool down was a lot longer than 3 mins! Think I covered about 4km in the 20 mins but hard to judge as I am not running on road or Google mappable tracks for some periods.

MicraBoy

WEEK 6 Mix 1
32 minutes from 131 to 141 BPM

BPM CHART:
5-min. warmup @ 131 BPM
5 min. @ 141 BPM
3 min. @ 132 BPM
8 min. @ 141 BPM
3 min. @ 132 BPM
5 min. @ 141 BPM
4-min. cooldown @ 131 BPM

Week 6/Day 1 Thursday 27th May
Walk/Jog intervals for about 32 mins. Approx 5km

Took an extra day off before starting this. The combo of long walk at the weekend and long run on Monday meant I was feeling twinges in places I didn't realise I had places all week!

Went grand in the end anyway.

MicraBoy

WEEK 6 Mix 2

32 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
10 min. @ 140 BPM
3 min. @ 131 BPM
10 min. @ 140 BPM
4-min. cooldown @ 130 BPM

Week 6/Day 2 Saturday 29th May
Walk/Jog intervals for about 32 mins. Approx 5km

First run in the rain. Kind of nice, not done that for a long time.

Bloody hard work! Felt tired (didnt have a good nights sleep the night before). Socialising getting in the way of this program

MicraBoy

WEEK 6 Mix 3
34 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
25 min. @ 140 BPM
3-min. 30 sec. cooldown @ 130 BPM]

This went better than I thought it would setting out. Suffering from numbness (pins and needles) in my lower legs this run and the last. Fairly annoying because I'm rocking on cardio wise, but my legs don't seem up to the task.

MicraBoy

WEEK 7
34 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
25 min. @ 140 BPM
3-min. 30 sec. cooldown @ 130 BPM

Week 7/Day 1 Thursday 03rd June
Walk/Jog intervals for about 34 mins. Approx 5km

Second 25 mins non-stop. Went well and I covered more distance in the time than I did the first time. I loosened my runners and moved the laces down a notch to try and counter the numbness I have been experiencing in my feet. Seems to have worked.

Only issue was that as I was doing my warmup and got caught in a piece of plastic and did a major face plant in the middle of the street. I continued on, as you do at moments of great embaressment. Minor grazed hands and leg, but today my wrist is very tender. I think my kayaking trip is off

MicraBoy

Week 7/Day 2 Saturday 5th June
Walk/Jog intervals for about 34 mins. Approx 5km

Good run, happy with that.

MicraBoy

Week 7/Day 3 Monday 7th June
Walk/Jog intervals for about 34 mins. Approx 5km

Week 7 down! Everything still going well. Must find a 5km race for when I get back home.

MicraBoy

WEEK 8

38 minutes from 130 to 140 BPM
BPM CHART:
5-min. warmup @ 130 BPM
28 min. @ 140 BPM
4-min. 30-sec. cooldown @ 130 BPM

MicraBoy

Week 8/Day 1 Wednesday 16th June
Approx 5km

Back after a 9 day lay off due to moving back home. Went gran except for numbness in left foot. Suspect tight laces again!

MicraBoy

Week 8/Day 2 Friday 18th June
Approx 5km