SteveJ Posted October 29, 2015 Report Share Posted October 29, 2015 Great sentiment! Love 'The Blerch' - perfect analogy! Hope the injuries stay away so your trip to Florida can include a rewarding and hard earned run! Quote Link to comment Share on other sites More sharing options...
djplong Posted November 2, 2015 Author Report Share Posted November 2, 2015 Yesterday was W5D3 - the 20 minute interval that I figured would be the real test as to whether or not I could continue. SUCCESS! Getting the weather to cooperate was no easy task but I found a not-raining window that actually turned into a pleasant afternoon session. I still have the strange symptoms - an area at my old hip injury starts out as a dime-sized nugget of slight pain and is completely gone a few minutes into the run. My Achilles tendon was sore before I started but it cooperated all the way through. My pace was fast at the beginning and I had to concentrate to slow down to make sure I'd have enough to go the distance - and I did. More than enough. I could have gone a few more minutes at the end but, again, I didn't want to push it since it's back to real intervals for W6. Really the only disappointment is that I seem to have stabilized at my current weight (down 20 pounds from when I started) and I'm not losing more. I think I have to focus more on portion control again. The most encouraging part is that I have not had to repeat ANY of the sessions. I've managed to knock off each one as it came or been able to skip a few entirely (early on). By this time, when I first went through this, I was struggling and many of the sessions took up to a week or maybe more before I finally got through them successfully. At this rate, I'll be into the 10K program by Thanksgiving. Not enough time to really finish it by the time I have the races - a 5K on 1/7 and a 10K the next day - but I'm not looking for speed. I'm looking just to finish. Quote Link to comment Share on other sites More sharing options...
djplong Posted November 4, 2015 Author Report Share Posted November 4, 2015 W6D1 and it's like I do the session and then it's "Improvise Time". All together, with the warmup and cooldown, I did 6.75km - and if my math is right, that's over 5.5km in the intervals and the 'extra' that I tacked on at the end. I did the 5/8/5 minute intervals and just as I was about to head out on the cooldown, a really good song came on and I decided to see if I could last that long (about 7 minutes) - and I did.. Then as I started to cool down, it was another inspiring, driving song and 15 seconds into it, I decided to try jogging that one as well - which was about another 6 minutes. The whole session lasted over 50 minutes instead of the ~30 minutes that most of the others have (with one 38:30 session in there when I was, again, tacking on more time at the end). It makes me wonder where I should really be in 'the schedule' as I'm very often adding jogging segments at the end. If I stay on schedule, Thursday it'll be time to do W6D2 with 2x10 minute jogs and 3-minute walks in-between. I'm thinking of throwing a third interval in there. After that, it's the single intervals going from 22:00 to 30:00 to finishing this part of the program. The last time I was at this point, I would be *so* happy when that final notification would come. Now, at the end, I'm finding I have more gas left in the tank. I haven't had to repeat a single session this time around. It does wonders for one's confidence. Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 5, 2015 Report Share Posted November 5, 2015 just found this post of yours and all i can say is wow. I have no desire to run in a real race but you almost make me want to. I think you will do well in the races you have planned keep on running Quote Link to comment Share on other sites More sharing options...
djplong Posted November 6, 2015 Author Report Share Posted November 6, 2015 W6D2 yesterday. It's supposed to be a pair of 10-minute jogs with a 3-minute walk in between. It didn't go that way. I decided to 'up' the interval count by 1 so it was three 10-minute jogs - and I still made it! I won't lie, for the first time since I re-started the program, I had some real thoughts about quitting before that last jogging interval was over. But the pain was only in my lower back and I knew where all that was coming from and that, if I finished this, it would get better and stronger. I'm now really starting to push up to and beyond where I got before the injury hit. So it tells me that I totalled 6.1KM in 46:07. Doing a little math says that it was just over 5K if I take out the warmup/cooldown sections. It's a little hard for me to contain my excitement now. This is almost where I was when it all fell apart back in July. The next few sessions are really going to be telling. Since they're single-interval session, it'll be interesting to see how much I have left in the tank when I'm done with the 'scheduled' time... Azatol 1 Quote Link to comment Share on other sites More sharing options...
SteveJ Posted November 6, 2015 Report Share Posted November 6, 2015 Great job! Yours has truly been an inspirational story! Your perseverance is incredible! Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 6, 2015 Report Share Posted November 6, 2015 Dito what SteveJ said Quote Link to comment Share on other sites More sharing options...
djplong Posted November 7, 2015 Author Report Share Posted November 7, 2015 Today was W6D3 but that's not what I ended up doing. My wife decided to come along to spend some time in the park before getting down to chores today. Once the 5 minute warmup was done, she kept up with me for quite a while - knocking off after approximately 21 minutes of jogging. W6D3 says one 22-minute interval. Again, I wanted to see how far I could go. In a manner of speaking, I finished the program. I did 30 minutes of jogging - about 4.7km in the jogging segment, 5.58km with the warmup/cooldown included. I'm astonished. I went in thinking W6D3 (plus a little) and came out with W8D3 results... It's hard to stop when you get the 'begin your cooldown' message but the Doobie Brothers are singing "you've got to keep on moving" during "Long Train Running" and that's followed up by "Life is a Highway". Now I'm thinking of doing a few more 30 minute runs to see if my time improves a bit and then move on to the 10K schedule. Right now, I can't process the fact that I actually did it.... Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 7, 2015 Report Share Posted November 7, 2015 oh wow i think you did awsome i think your wife did also. not sure if she runs on a scehdule or just for fun here and there Quote Link to comment Share on other sites More sharing options...
djplong Posted November 8, 2015 Author Report Share Posted November 8, 2015 She doesn't run at all. She joined me on two early session - around the W2 schedule.. But she's been doing Scottish Country Dance for over 20 years so she's got some pop in those legs She *did* ask to be entered in the two races in January that I was going into so she's going to be there with me - at least at the starting line Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 8, 2015 Report Share Posted November 8, 2015 she sounds awesome i bet she lasts longer than u think she will Quote Link to comment Share on other sites More sharing options...
djplong Posted November 9, 2015 Author Report Share Posted November 9, 2015 I've known from the start that she'd be able to finish the 5K - didn't know how she'd do on the 10K. But when I found out that the required pace on the races was 16:00/mile (10:00/km), that meant that you could finish the races with a brisk or power walk pace. She'll finish. But the time is unpredictable because there are photo-ops all along the course with all kinds of Disney characters. Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 10, 2015 Report Share Posted November 10, 2015 lol photo ops sounds like a good time will be had by all. How did your next run go Quote Link to comment Share on other sites More sharing options...
djplong Posted November 11, 2015 Author Report Share Posted November 11, 2015 Monday I set the app up for W8D3 to see if I could repeat my performance from Friday. SUCCESS! Now it's getting predictable.. I minute or two when I first start, the calves bark a little bit with a "Wait, you're doing this AGAIN?" kind of attitude. That calms down and the next hard part is leading up to half-way when the demons creep into my head and start squawking "Oh come on! We're not even half-way yet!". At times like those, it's a mind over matter thing. I *know* I've done more and better so I just try to concentrate on that and let the music take me.Once I get a little past half-way, it starts getting easier. Even though the fatigue will start to settle into my lower back (where the glutes attach) it's different. First, I have the anticipation of finishing. Second, I know that kind of pain and it's the "you'll heal stronger" kind of pain. I'm supposed to run today but I'm waiting for the rain to let up. Then again, when going 3 times a week, there's usually one 2-day non-running stretch in there and I've been going every other day now since I restarted the program in early October. It won't be a crime if I can't get to the run until tomorrow - but wither way I have to decide on going either with one more W8D3 or taking the plunge into W9D1 and it's 4x10-minute intervals. Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 11, 2015 Report Share Posted November 11, 2015 just go for it Quote Link to comment Share on other sites More sharing options...
djplong Posted November 13, 2015 Author Report Share Posted November 13, 2015 Well, I went for it and didn't QUITE make it but tried to make up for it... I set up for W9D1 (4x10-minute jogs, 1-minute walks). Too many things barking at me in the 4th interval so I took a break, walked a few minutes and resumed. Altogether I did about 6km in the intervals, totalling 7.7km with the warmup, cooldown and the extra break in the middle. I know everything I did wrong. Ran too early after eating a sandwich (was trying, successfully, to beat the incoming rain), didn't drink enough water during the day and wasn't exactly eating the right things. I was running out of gas, getting a cramp in my side and feeling a little nauseous. I'll be far better prepared on my next attempt Sunday. Azatol 1 Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 13, 2015 Report Share Posted November 13, 2015 well as long as u know what the issues were and how to fix and good job getting any run in before the rain good luck wed check todays date i was so excited to try a new app i jumped out of my car at work and went walking. Time to go home dead battery yep left lights on all day love and hate my old car Quote Link to comment Share on other sites More sharing options...
Azatol Posted November 14, 2015 Report Share Posted November 14, 2015 Well, I went for it and didn't QUITE make it but tried to make up for it... I set up for W9D1 (4x10-minute jogs, 1-minute walks). Too many things barking at me in the 4th interval so I took a break, walked a few minutes and resumed. Altogether I did about 6km in the intervals, totalling 7.7km with the warmup, cooldown and the extra break in the middle. I know everything I did wrong. Ran too early after eating a sandwich (was trying, successfully, to beat the incoming rain), didn't drink enough water during the day and wasn't exactly eating the right things. I was running out of gas, getting a cramp in my side and feeling a little nauseous. I'll be far better prepared on my next attempt Sunday. No worries. We all have crappy days running. Do it again, OWN IT. WIN!! Quote Link to comment Share on other sites More sharing options...
Ruthie Posted November 14, 2015 Report Share Posted November 14, 2015 Good for you, though, even though it was a bit tough. Next run will be easy in comparison. Quote Link to comment Share on other sites More sharing options...
djplong Posted November 15, 2015 Author Report Share Posted November 15, 2015 Just got in from what I'll call W9D2 (still not sure I can call D1 finished but we'll see how it goes) and I nailed it. Was a little overdressed as the weather got warmer REAL fast without the wind I was expecting - dressed for 40s but, by the time I left the park it was almost 60 - the hoodie I was wearing was a bit much and weighed me down, I think. Didn't have ANY of the troubles from 2 days ago except the lower back ache - where the glutes attach and that seems to be the next set of muscles needed to rebuild themselves stronger. Felt a lot better at the end today (now) than I did on Friday. I didn't even glance at my phone ONCE.. Ok, that's omitting a truth - I bought the Apple Watch yesterday and was looking at that to see how much time I had left at various intervals If I can repeat this performance on Tuesday, I'll call that W9D3 and move on to Week 10. Ruthie and Azatol 2 Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 16, 2015 Report Share Posted November 16, 2015 way to go Quote Link to comment Share on other sites More sharing options...
djplong Posted November 23, 2015 Author Report Share Posted November 23, 2015 The weather and a friend's sudden need to move furniture have gotten in the way of my 'normal' schedule but there's still progress being made. Last week I polished off Week 9 (Wednesday) and started Week 10 (Friday). Both of them were a success. I'm still getting the lower back pain but even in the 1-minute walking segments, I'm noticing it going away faster. The stuff that starts bothering me after a couple of minutes of jogging is also recovering quicker. My calf muscles stop complaining sooner, the same for my ankles and my right Achilles tendon loosens up better. Week 10 now has me doing three 15-minute intervals - 45 minutes of jogging which was simply inconceivable earlier this year. My legs look like they're in the best shape of my entire life. the only negative is that my weight is kinda stuck bouncing above and below 175 pounds but I'm certainly feeling better. These days, with the warmup and cooldowns included, I'm doing over 8km in a session. The last one was over 7km worth of real jogging. The idea of me jogging over 4 miles? Pure fantasy... But now it's reality and I'm almost not believing it except I have the evidence. Ruthie 1 Quote Link to comment Share on other sites More sharing options...
djplong Posted November 23, 2015 Author Report Share Posted November 23, 2015 ...and, as a followup, W10D2 is now in the books. Didn't have time to head to the park as it would be closing before I'd finished so I tried running around the neighborhood. MUCH hillier terrain there but I still managed to do the session successfully. I really feel like I'm stretching myself. If I keep this up, I'll finish W14 just before heading to Florida for the races. Ruthie and Azatol 2 Quote Link to comment Share on other sites More sharing options...
Anne Lang Posted November 23, 2015 Report Share Posted November 23, 2015 oh my that is awesome glad aches and pains getting better Florida should be a breeze Hope the weather will be mild easier to breath and run Quote Link to comment Share on other sites More sharing options...
djplong Posted November 30, 2015 Author Report Share Posted November 30, 2015 The past week has been ... Well, I can't find the right words... W10D3 - last Wednesday - was chilly and I learned some new lessons. Don't take a mile and a half walk just a couple hours before doing the run. I was wanting to quit plenty of times but I was determined to finish successfully. W11D1 - Black Friday - in the 60s and the new intervals (3x17:00) had me in bad shape early. I made mistakes, didn't *fully* prepare and ended up "borrowing" or "relocating" one minute of my cooldown to the middle of interval 3 but I *did* get in 51 minutes of jogging. I called it a 'qualified success'. W11D2 - yesterday - chillier but it got up to 50F at the end. This time, the intervals were MUCH easier. The back pains that were SO bad in W11D1 were "just aching" this time around. Far fewer thoughts of quitting. Once I got past halfway, it was much easier to get into the right frame of mind. My only real frustration is that my weight is pretty much 'stuck' where it's at - this after dropping just over 20 pounds over the course of a few months. It's beginning to become clear to me that I have to do something on the off days. I have a couple of cousins and other recommending yoga - something that, quite frankly, would never come to my mind on it's own. I don't know if I can lose some more weight with yoga, but it's easy for me to see how yoga could help with my back pains. Quote Link to comment Share on other sites More sharing options...
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