Week 8, Day 3

(Saturday 7:00am)

Emotions (before):

I woke up in a really good mood this morning and so was enthusiastic to go for my jog. I was very keen to try and beat the distance of last session.

The run:

Well my enthusiasm meant that I went too fast (for my body) again in my first 10 minutes! I forgot to regulate my pace, so today I succumbed to walking parts of the last half. The temperature was also creeping up (it was already 26°C during my run) so the heat was also a hindrance to my success and I didn't drink as much water as I should of beforehand. I will have to go back to my 5:00-6:00am running time on Monday.

I wasn't completely exhausted during the session, but at some points my body just couldn't keep up with a jogging pace. However, I was determined to hit at least 4kms, so I made sure I pushed myself and jogged the last few minutes to ensure I at least got that distance. Although I knew I hadn't 100% completed the session, I was really enjoying my surroundings and therefore was happy doing the exercise.

Despite the walking periods, in the 28 minutes I covered 4.17kms at an average pace of 6:48mins/km. My "speedy" first 10 minutes meant that the average was around the same as last session, even though I wasn't consistently jogging. I must remember to jog at a reasonable pace in order to be able to complete next week's 30 minute jogs.

My pace

My body isn't quite up to the stage to be able to jog at the quicker 6:00min/km pace to fit in 5kms in 30 minutes. However, I am okay with this because (as I have said previously) it will give me something to strive for after the 9 week app finishes. 

Tips for next run:

• If you find yourself lagging, first, ensure there are no obstacles ahead (so you don't trip) then look up into the trees or the sky as you are jogging. Before you know it your legs will have picked up and you would of covered a positive distance.

Week 8, Day 2

(Thursday 6:50am) 

Emotions (before):

I was a bit lazy yesterday and slept in and missed my scheduled jog. However, it turned out for the better because my brand new running shoes arrived! I also went to the family home again and I could jog in an area today different from the usual.

I was enthusiastic to test my brand new running shoes out and therefore was keen to get out jogging.

My lifestyle has really changed because of the program. I have a new desire to do a leisure walk on the odd days (I remember when I even struggled to go for a walk). I drink more water and (besides through Christmas time) I am more selective about what I eat. For example, I avoid eating bread as it gives me tummy cramps during my runs. I am subconsciously dieting! Also, I just can't stop telling people and talking about where I am up to with my jogging.

The run: 
The run was generally good. Although I was tired after the first 5 minutes (!) and really wanted to walk, I completed the 28 minutes. When I wanted to slow I had to keep reminding myself that I have finished this run before so I can and should finish it again.

I jogged along some lovely paths beside the river, so after my session I took the old dog out for a walk to get a picture. It was actually really nice going for a leisurely walk post jog. I went about 30 minutes after and somehow this walk woke my body back up and gave me some energy back for the rest of the day. Very strange! It was only around 15 minutes, but instead of feeling overly tired and slouching on the couch after my run, it got me going for the day. I may have to try it again to see if it really does help me.

I covered 4.22kms in the 28 minute jog at an average pace of 6:53mins/km. 

Tips for next run:

• If you have the time, try to fit in a 15 minute leisurely walk about 30 minutes after the jog - it may re-energise your body after the big session. 

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.