Heavy week

It’s been a heavy week, work wise, and my running and weight have suffered for it. I only ran once and that was a 40 minute interval run (10 minute warm up 10x 1 min fast 1 min slow and 10 minute slow down) in which I managed my first three miler for some time. 

I have however courtesy of Runtastic been doing daily press ups, squats and the odd chin up. 

My weight however, I’ve put on 7lbs which I’m not happy about, but then I know I’ll get it off again if I can get some proper runs in this week. 

But then I CAN I CAN I CAN you just watch me!!!!!!!!!!

On the Run

Got home from work this afternoon, had a drink, changed into my running gear, grabbed Stella’s and her lead and off I went for an interview interval run. 

10 mins warm up 5x 1 min alternating fast and slow and 5 min slow down. 

It’s surprising,  but my pace hasn’t dropped off to badly,  for the break. But I have to do something to make myself keep going,  so I’ll strip it back to the basics again. Then I’ll change it when my pace has improved or I get bored. If I keep chopping and changing to much I’ll only get bored completely again. 

You know though I CAN I CAN I CAN you just watch me!!!!!!!!!!

Back to back intervals

Two interval runs back to back, I’ve stripped it back to get back the fun of running, however work was crazy last week.  

So I did two 25 minute runs,  10 min warm up 5x 1 min fast 1 minute slow then 5 min slow down. 

I think I need to keep my focus on one target, weight loss/control. I got distracted by Hill runs,  fuelling the run etc and lost sight of my main target. So I believe even though Clarence wanted to run,  he was overwhelmed by everything I was telling him we needed to do,  so for the autumn and winter I’m focusing on weight loss nothing else, burning more calories than I put in. 

You know why, I CAN I CAN I CAN you just watch me!!!!!!!!!!

Clear your mind

I did one if my best runs yet,  thus morning, getting up at 6am coffee,  Stella’s lead,  set Runtastic to 5.3 interval run and away.
0.6 warm up,  0.2 run 0.1 walk for several sets and 0.6 cool down.

I was half way through and I noticed something strange,  for me at least, my mind wasn’t thinking about yesterday or tomorrow,  it was totally clear apart from saying why the hell are we doing this.
I’ve been trying to, at least for 5 or 10 minutes per day,  be mindful of myself,  my surroundings etc,  but that was the clearest my mind has been.
It suddenly dawns on me,  how strangely relaxed I am,  during the run and especially afterwards.  It reminds me of the same feeling when I used to do King Fu,  the feeling after a class was of total relaxation,  but then I used to visualise all my problems as punched thru the break boards,  or kicked the bag,  or sparred with a partner.
With my knee playing up as it is,  I don’t think it a good idea to return to King Fu,  but a less aggressive form such as Tai Chi or ju jitsu,  might be worth a look.

But then I know that I CAN I CAN I CAN you just watch me! ! ! ! ! ! ! ! !

Run off a cold

May not be the beach i will settle on, more likely Clacton, or Hastings but I’m wanting to look my best, so i wasnt letting the remnants of a cold, hold me back, you know my motto by now I CAN I CAN I CAN you just watch me!!!!!!!

However i had to be realistic, i did a 25 minute interval run, 10 warm up 5×1 minute fast 1 minute slow and a 5 minute cool down, from the Runtastic app.
As ive detailed before, in this blog, if i let myself lose focus, ill give up, and i want to bring back thru, the person i was begore life jaded my view, as @MAKEULTRA pointed out, you can spend your life looking back at what “shoulda, woulda, coulda!” Or ahead to what is generally about as certain as the weather. As master yoda put it, “too much in the future this is, never where he is now!”
Well you guys know my journey since 2015 if you’ve read all my posts, and reading it back, its been a great journey, that im still on, still gonna blog,  there have been dark times but i know how to deal with them now,  thanks to my chief navigator Emma from Old Town Hypnotherapy and my lifeboat, THE CHIMP PARADOX

Monday is interval day

After starting  my working day, at midnight, and a trip from Essex to Welshpool, I get home, have a cup of coffee, and a sandwich, wait 10 minutes, grab the infamous  Stella

and away into the woods for a 25 minute interval run. Walking the 10 minute warm up at a fast pace, the five sets of Run and jog for a minute at a time, are getting easier, but not too easy. I used the 5 minute slow down to do  exactly that, slow down from a run to a jog, to a fast walk to a normal walk.
As a result I completed 1.85 miles which after Saturday and Sunday’s runs I’m pleased with, as even today I pushed the pace during the run sections.

I’m gonna try to up things, a little this week, as I’m plateuing, and although I’m getting into shape, again, I’m not losing weight, so I’m cutting my calories from 2500 to 2200, especially on a rest day.
The weekend was strange as according to my app, Runtastic, and my fitness pal, which I use to keep an eye on my calories, I left very few calories  unburnt over Saturday or Sunday.

But then I can do anything I choose to do, because, I CAN I CAN I CAN you  just watch me!!!!!!!!!!!!!!!
#boom

Up the pace

Week 3 run 1
Today I did the normal interval run, except I did 1.9 miles. Light jog the warm up, ran and jogged the fast and slow intervals, and slowed down instead of just walking the slow down.
As I said I subsequently added another 0.2 to my distance, totalling 1.9 miles.

See told you I CAN I CAN I CAN you just watch me!!!!!!!!!!!

Week 2 run 3

I’ll be 44 tomorrow and I’m not running on my birthday.
But to Clarence’s joy I got home from work, put Stella on the lead, and did another 25 minute interval run, consistently kept up 1.75 miles.

Although my calves are a little tight, Clarence and I are enjoying running again, and i hope but am not gonna expect to have lost weight again.
If I expect weight loss and I don’t achieve it, it’ll knock my confidence and it’ll affect my routine.

But then you know I CAN I CAN I CAN you just watch me!!!!!!!!

Week 2 run 1 interval

Week 2 begins with 10 min speed walk followed by 5 sets of run, walk for minute intervals finished with a five minute cool down. 1.75 miles in 25 minutes.

Starting wor at 9, I started out running at 8.15.

Clarence is relaxed, I suppose any excess adrenalin in my system is gone.
I’ll grab a quick coffee then off to work, because I CAN I CAN I CAN you just watch me!!!!!!!!!!

First run back, from injury

Ok it’s been a couple of months, so eased myself back in, with a 25 minute interval run, 10 min warm up then a minute steady run, a minute power walk, finishing with a 5 steady walk.
Adding in the extra minutes walking, a good 2 mile run.

It feels great to be back, and Stella

Seemed to enjoy it too.

Hopefully it’ll help me get rid of this feeling if un spent energy I’ve had recently.

The after run feeling, is great and I am thinking I’m gonna ease myself in slowly, repeating that interval system twice more this week at least.

See I CAN I CAN I CAN you just watch me!!!!!!!!r