PWR Couch to 5k Week 10

Success!

Week #10 Run #1: Monday

32 minutes 15 seconds for 3 miles (4.8km)

https://www.mapmyrun.com/workout/6462516712/

Run #2: Tuesday 

32 mins 

- mainly jogging with walks during the uphill final mile. Gregson Lane circular route.

Wednesday  REST DAY

Run #3 Thursday 

38m 15s: 3.6 miles

- full, continuous jog, including all hills, non stop.

Legs feeling strong, cardio all good, energy levels very good.

Run #1: A non-stop jog including two steep hill climbs and a gradual incline on the return mile. The same route as used throughout the campaign, but without any walking intervals.

It feels like slow progress, taking 10 weeks, but the old legs had multiple problems to begin with, and rest in between runs has proven to be a big advantage. Resting allows recovery and IMPROVEMENT in both muscles and circulation. 

In general the muscles are complaining much less, although they are tired at the end. That's how it should be, but feeling crippled for the whole day isn't!

Goal for 12 weeks

The end of the programme is less than 18 days away.

Goal #1:  Run 5km daily throughout the weekdays of 12

Goal #2: To Lose bodyfat and weigh - 6lb

Goal #3: To introduce cycling as an alternative cardio and fat burner

Action Plan

Weeks 10 and 11 will attempt to run daily but with intervals and pauses where necessary.

Use the bicycle to burn extra calories and strengthen the legs

Eat fewer sugars and carbohydrate

Eat proteins and vegetables

B Vitamins

 Keep an eye on these key nutrients for a range of benefits.

"B Vitamin deficiencies can lead to a wide range of health issues from skin conditions to fatigue and memory difficulties. Read on to make sure you’re getting all of the health benefits of B Vitamins in your diet."

I am happy to endorse myprotein.com too.

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PWR Couch to 5k Week 9

Success!

3 miles non-stop in 31 minutes.

Week 9 Run #1 Tues 15th March 2022

PWR Couch to 5k Week 8

Week #8

After storms, a chesty cough and some sore angles, calf muscles, hamstrings and pelvis, the body is well rested, with only one run in weeks 6 and 7 completed.

Goals for Week 8

To complete a 30 minute run non-stop without pain and without leaving an injury anywhere on the body.

2. To establish an understanding of what is a beneficial frequency of running to produce progress and to avoid injury and to work out alternative exercises to do in between runs, to keep the metabolism high and keep fat burning (weight loss) progressing.

Week 8 so far....

Tuesday 8th March 2022

30 minutes non-stop - 2.7miles = 4.34 km.

A decent, pain free run which left no injuries.

I struggle on inclines (the uphill parts) and the return leg of this route is a slight uphill climb.

I overheated due to multiple layers of clothing.

I ate some toast beforehand - 8am - where previously I had only consumed a coffee and a glass of water before running.

Eating beforehand causes uncomfortable blood sugar effects which are very distracting. Running on empty is preferred, although I feel the lack of energy towards the 40-minute mark.

Run number #2

Thursday 10th March 2022

46 minutes: 3.85 miles

A decent, pain free run which left no injuries.