Week 8, Day 1

  38 minutes of exercise: 5 minutes to warm-up, 5 to cool-down and 28 minutes running.

(28 minute run with no walking)

(Monday 7:00am)

Emotions (before):
As with some other mornings, I needed some convincing to go today. Yesterday evening we went crabbing (walking with scoop nets in the water for a few hours) and I didn't get to sleep until midnight. So it took me about an hour from waking up to actually get out the door.

I just wasn't really motivated and the sound of 28 minutes was a little nerve-racking, especially because last week I hadn't 100% jogged the 25 minutes. I was even contemplating repeating Week 7 and then I reminded myself that this week is only 3 minutes more than last week’s jog, so I will just keep going with the program. I thought 'If you can't get through it, just walk today and try again tomorrow, no pressure.' This phrase is the best line to convince myself to go out and do a session.

The run:
I really tried to regulate the speed of my first kilometre and not go at my excited pace like I have in previous sessions. I wanted to complete the session (despite the 'no pressure' to do so), so I aimed for a consistent 6mins/km in at least my first k, which I hovered just above. I know that this enabled me to 100% complete today's run.

Yes, I did it! I jogged consistently for 28 minutes with no walking! It wasn’t as speedy as my last jogs, but the important thing is that I accomplished it with no walks. Not putting pressure on myself really works for me, it makes the session enjoyable, and there is a want to succeed rather than a discouraging demand to complete a time.

I am very relieved that I went out this morning and did the scheduled jog. I covered 4.18kms in the 28 minutes at an average pace of 6:48mins/km. I am not worried that I am not quite at the 6min/km pace, as I know this will give me something to aim for after the 9 week program is complete. I am starting to identify areas on the route that I am slowing down on, so I am trying to pick up my pace around these places.

Tips for next run:

• Do not put yourself under discouraging pressure to complete a session before you actually start it. Go without this tension and you will find that a natural want and desire to succeed will emerge as you are exercising.