Tag: exercises for runners

More 8 minutes, more mantras and a revelation

Jess GuthLeave a comment

On Monday I told you about my 8 minutes times 3 running. Well it was the same again for the next run – which was today. I didn’t go this morning so actually chances of it happening at all diminished as the day went on. We had to get something looked at on the car and did the food shop and then were hungry and then too full and then we fell asleep… anyway, then we went for a run. I think Kath had a 5 miler and I watched her set off in the rain as I tried to find something to occupy Odin kitten so he wouldn’t follow me.

I went a different route this time. The first 8 minutes were comfortable and I enjoyed the rain on my face and the lack of people. I was staying on the roads round the village and it was lovely and quiet. I don’t remember thinking about much at all. It was just nice to be out and moving. As I finished my first walk break and settled into the 2nd run I remembered something that Kath had said about mantras – apparently using ‘you’ rather than ‘I’ works better. So I tried that; ‘You are strong and you can do this’ – nope my brain did not like that one. The little voice in my head did this:

I tried just ‘You can do this’ and a more confident ‘You are doing this’ and some variations on that theme but now I am referring to myself as another person and quite frankly I am quite loony enough without adding that. So with that little voice in my head still falling over itself laughing, I nearly got run over by some muppet in a corsa who didn’t know what the flashy little orange lights on his car do and somehow thought that’s my fault and had run for 7 minutes. One minute to go. Up hill. But it’s just a minute. And now I know that I can run for 8 minutes, a minute seems doable. And it is.

The 2nd walk break finished just as the slope upwards intensifies. I have to start running. I have moments of doubt. I daren’t go back to the mantras because, well, the voice in my head has had quite enough hilarity for one day. So I keep my eyes fixed on a parked car. Slowly, slowly I get closer. And then it drives off. I mean, really. The universe couldn’t have just let me get to the car and pick my next mark? My brain was saying I had to get to the car… the car that was now out of sight. Yeah, thanks. I was unreasonably outraged by the car just driving off. ‘That was my marker’ I screamed silently in my head. I’d been running for about 90 seconds. Outrage can take you another minute or so further. Then I had to cross the road and honestly, I was grateful I had to stop and let some cars do their thing. Once it was clear, I headed off again towards the canal towpath.

My legs had sort of had enough really and my breathing was more steam train than human. So when a woman and her child on a bike didn’t move as I approached and said excuse me twice, I just raised an eyebrow at her ‘Sorry love I didn’t hear you’ as I sidestepped onto the grass. If she didn’t hear me coming she needs to get herself to the doctor to get them ears of hers checked. Anyway, as I was still pondering the weirdness of people I glanced at my watch and realised I had run 5 of the 8 minutes. 3 to go. I wanted to stop really but the woman and child on the bike were behind me and I do have some pride. So I told myself that I just needed to get to where the line of houses starts and then I could walk. That seemed ok-ish. I got there and only had 20 seconds left to run so just kept going until the watch beeped. Done. 2 minutes walk later and my 30 minutes were done.

I have been grumpy about how slow I have been but this lot of 8 minute runs with 2 minute walks was at 13 and a half minutes per mile pace which is much better than the just a smidge over 15 minute miles from Monday. I know it’s not about pace or about going further or faster each run. I know that, but it did cheer me up to see a pace number of under 14. I think it means that this programme is working and that slowly and surely my body is remembering how to run and do it more efficiently and comfortably. It’s a glimmer of hope that maybe soon I might even enjoy a run as I do it rather than only afterwards.

Kath caught me up just a minute or two after I had finished and was walking home. We walked together a few minutes and then she set off the run the last bit. When I got home this was stuck on the door and it made me giggle – although I had no energy for a happy dance just then.

I was already sweaty and in running gear so I thought I would do my Nike App exercises after the run. I had done this particular workout before (though do not get me started on plank saws etc again) and it wasn’t too horrendous. So I grabbed my phone and set the workout to start. However my t-shirt was soaking wet from the rain and really quite uncomfortable. Sod it, I thought, I’ll just take it off. And there I was, doing a workout just in my running tights and sports bra. So that was a bit of a revelation. I have always been a bit skeptical seeing women out running or at the gym or in exercise classes wearing tops that are essentially just a sports bra. Skeptical not because of the way they look but because somehow I couldn’t get my head round being comfortable. Yes I realise this is silly and says way more about me. But anyway, hello superwoman. Exercising in just a sport bra for a top was different. It felt somehow empowering. I don’t think I’ll ever run outside or go to the gym just in a sports bra top because quite honestly I can’t do with the staring or the comments, I have other things to worry about but here, at home in my spare bedroom, hell yes.

8 Minutes and Mantras

Jess Guth1 Comment

Well it stopped being too hot and with that I ran out of excuses really. I still managed to not run for a few days, I kept finding excuses in the morning, reassuring myself that I would get out later. Guess what. Yep. Later never happened. This morning my excuses didn’t really sounds believable, even to me. So I gave myself a talking to. ‘You’re a double Dopey’ I told myself ‘just get your butt out there and run’. I tried to convince myself that running for 8 minutes three times on a West Yorkshire August morning was not going to be anywhere near as hard as 26.2 miles in Florida January heat. ‘It’s also less fun’ niggled that little voice in my head.

Anyway, then Kath said she would come with me and given that none of my excuses had sounded plausible in my head, I wasn’t about the try them out on her. So I got dressed and off we went. It was only 8 minutes running. I mean really, 8 minutes is not a very long time. Except it is. The first 8 minutes actually felt ok. I settled into it quickly and while it started getting hard at about 5-6 minutes as we got to the steepest bit of the uphill I huffed and puffed my way up relatively happily. So far so good. 2 minute walk was enough to recover a bit and I felt ok setting off for run 2. Run 2 mostly sloped very very slightly upwards (after a sharp short down – which on the way back becomes a sharp short up – see below). The annoying slope you really only notice when you are running that way. It doesn’t feel like it slopes downwards the other way.

In run 2 my brain started not playing ball. It felt too hard, thoughts of walking a bit crept in. Excuses formed: ‘I can always try again to run it all tomorrow’ and ‘I’m just feeling a bit heavy because of all the food yesterday’ (It was Kath’s Mum’s birthday and we had a lovely roast dinner and birthday cake). Often what happens next is that we progress from that to ‘No point, can’t do it, might as well just walk, crap, can’t do it’. I managed to refocus before the real negative got hold and sent the little voice off into a corner of my brain for a time out. Instead I told myself that I really just had to run for 5 minutes because then I could turn round and head back towards home. And as I knew from run 1, 5 minutes was actually easy. I was huffing and puffing, sweat was dripping and I was barely going snail’s pace but I was going and at about 5 minutes we turned, back up a little tiny hill and then down the slope that doesn’t feel like a slope and run 2 was done.

My lungs were screaming for air as I mourned my lost fitness and cursed myself for having stopped running after the marathons last year and not really every getting going again. But after 2 minutes I had recovered enough as the watch beep told me it was time for my moonin butt to get moving again. Run 2 started with that short sharp uphill. Just a 10 second kind of hill but as I got to the top to another section which pretends to be flat – it’s the flattest on the route but at this point is really slightly upwards sloping, I felt like I had jelly legs. I was sure I couldn’t possibly run another minute even though I had only run less than a minute so far. Nope, I was going to have to admit defeat. I think I whimpered. Kath told me I’d recover now we were on the flat. ‘It’s not flat’ I felt like screaming but I had no spare oxygen for that. She told me I could do it and to remember my mantras.

Ha mantras. Yes I’d forgotten all about them. Mantras are funny things. In a way I am skeptical about them and on a cynical day (so most days) a bit dismissive. Somehow I can’t quite bring myself to accept that talking to myself and repeating affirmations or whatever is an acceptable way of getting through life or through a run. It just seems weird to me to be telling myself how amazing I am. It makes me cringe. So while I thought about how cringeworthy mantras are and all of that went through my head, I hadn’t stopped running. I was, somehow, miraculously still running. I heard Kath say ‘Come on keep going, you’re strong’. And I sort of shrugged and thought ‘well compared to three weeks ago I am, I’ve done all my strength workouts after all’ so my mantra became ‘I am strong and I can do this’. After saying it in my head three or four times, not finishing the run was no longer an option. All I had to do was get up the hill, down the other side and depending on time, up another slope for a bit. I am strong and I can do this. Car to car to gate to lamppost to car to gate to tree to wall to car… I am strong and I can do this. And I did.

Collapsing in a heap at the end of run 3 was tempting. But I kept walking for the 2 minutes as per the programme and by the end of that had recovered a fair bit. We were nearly home – just a couple more minutes of walking. It was slow and it was hard but it also reminded me that while often at the start of running or at the re-start of running things are physically hard, really hard and the sayings about running being mostly mental etc don’t really help or apply, there is absolutely still a place for training your mind to help. Yes I found the run today physically hard but I am now aware of the mental strategies available to me to push to the end of a physically hard run. I tried to just focus on something else during run 2 – I was still thinking about the run on this occasion but it was enough stop the negative spiral and I got through run 3 only because of the mantra. This is a definite advantage a running re-start has over starting for the first time I think. I have experienced runs were it’s all mental and I have tried different mental strategies. Now I just need to remember to use them as I make my way through this programme!

Beginner 5 km – Week 1

Jess GuthLeave a comment
Shackleton

As I said in my last post, I am back on a 5km programme. In some ways it is incredibly frustrating. It seems a bit pathetic to find myself here, with 4 marathons under my belt, struggling to run for any time or distance even at snail’s pace. But it’s fine. I can’t do anything about that. In other ways it is quite nice. There is no pressure to work for distance now. There is no pressure to do anything at all. So here are my reflections on week 1 and my thoughts on week 2 coming up.

The first run was running for one minute and then walking for 1 minute and repeating that 10 times. The day I did that was hot and humid but the outing itself was fine. I essentially did the first part of our sheep loop, turned round after 6 runs to leave a little extra walking at the end to cool down. The next two runs were both running 2 minutes and walking 4 minutes repeated 5 times. The first one of those I did with Kath on Friday when it was even hotter and more humid than run 1. I used the same route. I found the 2 minute runs up the slopes annoyingly hard but overall it was pretty easy. Yesterday I did run 3 – which was the same intervals as run 2 – and went a fair bit further by just increasing the walking pace I think. I might have been running slightly faster just because it wasn’t as hot (in fact it was bucketing it down).

Einstein

I have enjoyed those three runs. I haven’t gone anywhere exciting on them – while a bit boring the out and back road route I have been using has a nice mix of gentle down and not too ridiculous up (almost no flat) so makes sure I don’t just run on the flat or downhill. I really noticed that two minutes uphill wasn’t easy. Clearly I have been avoiding running uphill! But I also noticed that 4 minutes seemed like a really long recovery time and that I didn’t really feel like I needed that at all.

I have also been doing a workout plan on the Nike app. I have done 2 endurance and one mobility session this week. I quite like them but I do think they have funny ideas about what beginner level is. In many of the workouts there are several moves that I can’t do fully. I reduced the level of the plan from the lowest intermediate to the beginner level as a result and the plan changed to reduce the overall number and duration of workouts and seemed to change some of the individual exercises. The mobility session I did today was much more doable all round. However, looking ahead, tomorrow’s session includes things like plank leg raises and side plank leg raises… I am not sure they are really beginner moves – I’ll just be trying to stay in plank/side plank for the given duration.

Kilian

So next week then. The Nike plan has 4 session. 2 endurance, one mobility and one strength. I think each of them has at least one exercise I will need to modify but we’ll see how we go. The runs next week should be absolutely fine. The first two are running 3 minutes walking 3 minutes four times and the third is running for 5 walking for 3 minutes a total of three times. For the first two I think I will stay on the same route – it’ll make me run the hills and should be good for an out and back over that time/distance. For the final run next week I might have a re-think.

I’ve also been doing a bit of yoga. I actually really like it when I can get my backside off the sofa! Some mornings I have just done a few gentle back bends and forward folds with one or two downward dogs to plank and back strung together in fairly random sun salutations and other days I have actually followed one of the routines from the yoga studio app. My current favourite for a grumpy back is the morning stretches routine which has lots of happy baby in it and for later on in the day I am enjoying the Rodney Yee hip opening routines.

Odin

So all in all it has been a pretty good exercise week. I’m sure the physical and mental benefits will come. I feel positive about both the running plan and the Nike app plan. I am conscious though that I am not really moving much other than when I specifically do some exercise – working at home eliminates walking for the bus/ from the train etc. Anyway, some movement is better than none! I haven’t been taking pictures while out and about so you have all 4 of our cats, in age order, dotted throughout instead. Oh and we’re not talking about the scales, they’re refusing to budge.

All Change…

Jess Guth1 Comment

Right, so, where to start… During our week off last week I planned to to run lots, get back into yoga, potter about the house and sort a few things that I keep meaning to sort but never get round to. I did none of that. I spent a huge amount of time sitting on the sofa staring into space and not quite knowing what to do with myself. By Saturday I was beginning to feel like I was winding down enough to have a proper break… I did get out once or twice but it was all a bit meh. So that went well.

During that week Disney also released more information about the re-opening of the parks and what measures they have put in place and once that sunk in we realised we had a decision to make. The nature of the changes taken together significantly change the feel of the holiday and many of the things we really enjoy doing will not be possible. We agreed that we would cancel the January Disney trip – there is no point in going all that way and paying all that money, increasing the risk of Covid-19 infection and dealing with the logistics for something that isn’t as close to perfect as we can make it.

With the trip cancellation also comes the cancellation of the marathon. While I know it is all the right decision, I am of course disappointed and a bit sad. I was beginning to get my head around marathon training – though I was struggling. Now I don’t need to worry about distance. I took some time to think about what I wanted to do and what might help with getting me running consistently again. I trawled through a few running programmes and eventually decided to start again at the beginning. I now have the time to properly consolidate and re-build without worrying about having to build distance. I picked a basic 6 week beginner 5km programme to start this week. I did run 1 yesterday. It was sort of nice to head out to do something that I was absolutely confident I could do. Run 2 is coming up tomorrow.

I have also started using the Nike Training Club app for some workouts to do at home. I like it because it means I don’t have to make decisions. I often end up not doing anything because I can’t decide what to do or what order to do a set of exercises in – the app just asked me some questions and then spat out a plan. I’ve done 4 workouts on it. Today I changed the settings to reduce the level a little. The level it was set at meant that there were too many exercises where I had to do a modified move (like side planks and planks with leg lifts etc) and I was getting a bit disheartened. Having had a quick scroll through the new version I think I have a better chance of completing the sessions fully. I’ll let you know.

So overall it is all change. Marathon training is off and I’m back on a 5km plan. It feels ok. It feels like it makes sense and I have my eye on either a consolidation 5km or a 10km plan after this one. Hopefully going back to these plans means I can start really enjoying running again rather than just ticking things off hoping that the enjoyment will follow.

Oh and for those of you wondering how Odin is doing. Here he is showing us all how to stretch out those shoulders.

Uneventful week 1 of 10k plan

Jess Guth1 Comment

I’m still on plan  – I am still slowly making me way through week 1 of the 10k programme. After the Monday run, Tuesday was a core strength session so I did the strength yoga on my yoga app (and fell over several times) and then we also did some other core strength exercises (press-ups, squats, lunges and the dreaded plank which I held for what felt like an eternity until I face planted).

Wednesday was  crappy day. I was more anxious and stressy than I have been in a long time and I actually just wanted to hide on the sofa but in spite of the outrageous wind, Kath made me go for a run. The plan said 6 minute run with 3 minute walk break 3 times. So we did that. It was cold and stupidly windy and at times I felt like I was running on the spot. It was such hard work but I did feel better afterwards.

Thursday was rest day and today was a 30 minute walk. We had thought about re-doing the 6minute/3 minute run but I am a wimp and didn’t want to run because of the snow and possible ice. We walked to feed the sheep instead.

We’ve also done day 2 of the Wanderlust TV 21 day yoga challenge. We’ll try and catch up a little over the weekend as we are supposed to be on day 5. The challenge is brilliant – I’ll get to a proper review at some point but the explanations are great and even though I’ve only done 2 I think my technique is already better.

Core session tomorrow and run on Sunday but we’ll check the weather and pick the better day for the run so may swap them round

Happy Friday.