Good morning and happy Monday. I hope that everyone had a fab weekend. My weekend had one highlight; completing week six of my Couch to 5k training.

The sixth week of my Couch to 5k training plan looked like this.

I think it’s fair to say that my levels of paranoia are increasing as I get near the end of the Couch to 5k. In an attempt to avoid my niggles turning into something more serious, I’ve been spending 30 minutes each evening working through my strength and conditioning exercises.

As in previous weeks, each interval session started with a 5 minute warm-up and ended with a 5 minute cool down. Cross training sessions comprised of 30 minute training sessions on my exercise bike

Monday – 30 mins cross training

As training after work the previous two Mondays didn’t appear to impact my Tuesday morning interval sessions – if anything it seemed to improve them – I delayed my cross training session on my exercise bike until after I’d finished work. I’m aware that I’m repeating myself, but I found having something to look forward to after what was a slightly stressful day beneficial. I don’t want people to think my Monday was all bad, the pair of Oofos I’d won in an Instagram competition was delivered.

I finished work at 4pm, and less than 30 minutes later was enjoying a virtual cycle ride along the now familiar roads around Lake Garda. It was a hot and humid session and I ended the 30 minutes with a face the same colour as a beetroot. Next time, I’ll have to remember to open the windows before I start. I’ll also have to remember not to overdo it on the exercise bike as my legs felt quite tired when I reached the end of the 30 minute session.

Tuesday – 36 mins intervals (run 9 mins/walk 3 mins x 3)

Earlier this year, when I reached this stage of the Couch to 5k, the combination of laziness and a painful right knee meant that I didn’t attempt any interval sessions. This turned out to be a positive as it meant I was able to begin each interval session without any concerns about previous failed attempts. I figured that as long as I paced myself sensibly, I’d be able to complete each interval session.

I wouldn’t say that I found all of the first interval session of week six effortless, but I found every minute I spent running enjoyable. Once again, having to run along the roads rather than along uneven pavements meant I was able to dedicate all of my attention to running.

I reached the end of the interval session and as it was an incredibly humid morning – I think you can almost see the humidity in the photo above – sat on some steps for a few minutes listening to the distant sound of traffic. The roads definitely sounded a lot busier than they had in previous weeks. Once I’d cooled down a little, I walked home and had a stressful five minutes when my key refused to unlock the front door.

Wednesday – Rest

Rather predictably, this weekly update is turning into one of my essays so I won’t describe my rest day in detail. Work was work, busy, and a little on the challenging side at times – two hour long MS Teams meetings aren’t my idea of fun – but also productive.

Some torrential downpours tomorrow. Slow moving, thundery with hail in places. Could see up to 50mm in 3 hours xxx pic.twitter.com/oMz7WT0CRI

— Carol Kirkwood (@carolkirkwood) June 17, 2020

I’ve always loved running when it’s raining, so I got quite excited when I saw the forecast above. I got my running gear ready for my early morning interval session, headed to bed at a sensible time, and then struggled to sleep.

Thursday – 30 mins intervals (run 8 mins/walk 2 mins x 3)

I was woken before my alarm by the sound of rain; I was finally going to get to run while it was raining! I don’t think any of the photos I took captured how heavy the rain was. I got drenched during my five minute warm-up walk.

After getting my pacing slightly wrong the previous two Thursdays, I did my best to maintain a pace of 10 min/miles and slower. Well, that was the theory, during the second interval my pace kept creeping up and I could feel myself starting to struggle. Running when it’s raining has always made me run faster, I’ve no idea why. In an attempt to slow my pace during the final interval, I adjusted my route so that I had to run up rather than downhill. This worked and I was able to complete the interval session.

I think it’s fair to say that I peaked far too early on Thursday. By midmorning, I was starting to feel so tired I couldn’t concentrate on anything technical. It’s a good job my final meeting was not on Zoom or MS Teams as I spent the hour struggling to keep my eyes open. A nap after work made me feel a little more human.

Friday – Rest

After what I can only describe as another poor night’s sleep – I spent several hours overthinking everything – Friday was a struggle. After a couple of hours, I had to step away from my laptop as I could tell I was starting to get a migraine. The visual disturbances didn’t last too long, but I was left with an inability to read and send emails without getting my words mixed up. My colleagues must have wondered what was wrong with me. I think the highlight of Friday was successfully getting to the end of another busy working week. Another was entering the virtual ASICS London 10k race.

Saturday – 30 mins cross training

I originally planned to complete my 30 minute exercise bike session as soon as my alarm woke me at 7am. That was the theory, the reality was a little different as I somehow managed to sleep through my alarm and didn’t wake until three hours later than planned. After a few too many nights of suboptimal sleep, I clearly needed the extra few hours.

I made the most of what was left of the morning and gave my house a much-needed clean from top to bottom. I lost count of the number of cobwebs I removed and spiders I made homeless. Judging by the number of drinks breaks I had to take, the time I spent vacuuming and dusting was definitely a form of cross training.

I decided to delay my exercise bike session until the start of the Wolves match. I figured that watching Wolves would make a welcome change from pretending to cycle around Lake Garda. Let’s just say I got so engrossed in the football, I ended up spending 40 minutes on my exercise bike. At least Wolves won!

Sunday – 39 mins intervals (run 10 mins/walk 3 mins x 3)

As I was starting to get a little bored of running along the same few roads, I measured out a four mile route which would give me a change of scenery. The final interval session of the week didn’t get off to the best of starts when I looked down at my wrist and realised I’d forgotten to start my Garmin. Luckily, I hadn’t been running for long so I only had to run couple of ‘bonus’ minutes. The first 10 minutes felt easy, the temperature was perfect and I had the wind behind me helping me along.

The second 10 minutes were the opposite; anything but easy. I turned onto Lichfield Road and found myself running directly into the wind and rain. There was nowhere to shelter, and at some points the wind was so strong, I felt like I was running on the spot. I don’t think I’ve ever been so pleased to see my bank as it meant I could turn right and out of the wind. The final 10 minutes reminded me why I’d selected this particular route; it was very much a case of all downhill to the finish!

The remainder of my Sunday was a fairly relaxed affair. I spent what was left of the morning reading and finishing some of the work I didn’t complete on Friday. After yet another afternoon nap, I spent a couple of hours watching the Aston Villa match. I’m a creature of habit my Sunday ended with a takeaway from my local Chinese restaurant.

So, that’s Week six of my Couch to 5k training successfully completed. I’ve now completed three quarters of the training plan and can almost sense the finish. Well almost, when it comes to running nothing is ever completely straightforward. I think at this stage its worth me pointing out that my right knee has been feeling niggly since the interval session on Thursday.

The penultimate week of the training plan looks challenging but I’m feeling confident I’ll be able to complete the three interval sessions. I’m aware that I’m repeating myself, but I just need to make sure I run at a realistic and sustainable pace. As in previous weeks, each interval session is slightly different. I’ll hopefully be running for 15 minutes at a time on Tuesday and Thursday and for 20 minutes at a time on Sunday.

Training totals

• Runs: 18 (out of 18)
• Time: 8 hrs 57 mins
• Distance: 47.35 miles

Niggleometer

• Right knee: 8/10
• Left knee: 5/10
• Right foot: 5/10

Did you have a good weekend? Did you take part in (not)parkrun? I covered more than 5k during my final interval session of the week so I added my time to the Sutton Park (not)parkrun results.

I’ve just treated myself to a NutriBullet. What are your go-to places for smoothie recipes? There are so many choices out there I’d really appreciate some personal recommendations.

---