Good morning and happy Monday. As always, I hope that whoever takes the time to read what may well turn into a longer-than-originally-anticipated blog had an awesome weekend. My weekend had a couple of highlights; volunteering as a parkwalker at Sutton Park parkrun and the return of Gladiators.

I decided to start again with the Couch to 5k training plan that is available on the NHS Live Well website. This version of the Couch to 5k training plan is spread over nine weeks.

The NHS Live Well website provided the following information about the interval sessions in Week 2 of the Couch to 5k training plan.

My Tuesday, Thursday, and Sunday morning interval sessions started with a fast 5-minute warm-up walk and concluded with a slightly slower 5-minute cool-down walk. I supplemented the three interval sessions with cross-training sessions and a couple of rest days.

As I want to give myself the best chance of successfully completing the Couch to 5k, I dedicated time each day to stretching and to strength and conditioning. I’m aware I’m repeating what I said last week, but I’d love 2024 to be the year I complete the Couch to 5k and get back into running consistently. An injury-prone runner can always dream.

Monday – 30 mins cross training

After three weeks of freedom annual leave, it was sadly a case of back to work, back to reality. Barcode scanning on New Year’s Day seven days previously was a distant memory. Once I managed to access my work laptop, I was pleasantly surprised I only had 218 emails waiting for me in my inbox and that I could delete most of them. One of my New Year’s Resolutions is to get outside when it’s light, so after a reasonably productive admin-filled morning, I decided to head out for a 30-minute lunchtime walk. It was colder than I was expecting, and I hadn’t worn gloves or a bobble hat, so my walk was slightly faster than anticipated. I’m hoping fast walking counts as a form of cross-training as the excitement of returning to work left me feeling so tired, I couldn’t face a second walk after work. Following what I’d describe as a quiet but productive evening, after checking the weather forecast, I went to bed hoping I didn’t wake up to a load of snow.

Tuesday – 21 mins intervals (run 90 secs/walk 2 mins x 6)

I didn’t wake up to a load of snow. Phew. I think the highlight of a mundane Tuesday morning was catching up with the rest of the team during an informal team meeting. It was a beautiful day, so although I knew I’d be running later, I made sure I spent my lunch break outside rather than staring at a screen. Hill Hook Nature Reserve was so peaceful, I would have quite happily spent a couple of hours bird-watching.

Like last week, I almost fell into the trap of spending more time thinking about running than actually running. The cold weather didn’t help as I was reluctant to switch my toasty Oodie and thermal leggings, please don’t judge, for running gear. A sudden rush of motivation and guilt meant I got changed into some running gear, spent some time stretching, and massaged my calf muscles using my Bob and Brad Q2 Mini Massage Gun.

I can honestly say I don’t think I’ve ever run in such cold conditions. Although I was wearing several layers, it was so cold, that I couldn’t feel my fingers when I reached the end of my 5-minute warm-up walk.

As for the interval session, I’m blaming the cold conditions for my inability to run at a sensible pace. Having said that, nothing niggled and I found running for 90 seconds at a time easy and I reached the end of the 21 minutes feeling like I could have completed a few more running repetitions, always a good sign. I’m clearly unfit at the moment as despite the cold conditions, I ended the interval session with a face that looked like a beetroot. Once I’d completed my 5-minute cool-down walk, I made myself a cup of hot chocolate, stretched, and massaged my calf muscles again.

Wednesday – Rest

This weekly update is getting long, so as Wednesday was a much-needed rest day, I’ll only briefly mention my temperamental left foot. I mentioned previously that one of my New Year’s Resolutions is to get outside when it’s light, so following a reasonably productive morning, I headed out for a lunchtime walk. I’ve no idea what I did wrong, but 25 minutes into my walk my left foot started to twinge again, one minute it was fine, the next minute I was hobbling back home. Great. At least my knees and legs felt fine.

Thursday – 21 mins intervals (run 90 secs/walk 2 mins x 6)

After spending the morning staring at a computer screen, I decided to see how my still slightly intermittently niggly left foot handled a lunchtime stroll. My left foot felt absolutely fine. When I got back from my stroll, I spotted an article that mentioned potentially disruptive snow next week and decided to place an Ocado order.

Following a lot of post-work procrastination, a small early evening meal, and a nap, I got changed into some running gear, worked through my stretches, and used my massage gun to massage my legs and calf muscles. The first half of the second interval session of the week was a case of playing dodge the dog walkers. I can honestly say I’ve never seen so many people out and about at 8pm.

I ended the interval session feeling strong and perhaps most importantly completely pain-free. I completed my five-minute cool-down walk, took a couple of selfies, and then made myself a cup of hot chocolate, stretched, and massaged my calf muscles.

Apologies for not exactly flattering post-interval session selfie. My selfie skills seem to be getting worse with time. I blame the far too technical for this muppet to understand camera on my new iPhone.

Friday – Rest

As I’d already completed my hours for the week, I was able to finish work at 3pm. I completed a couple of household chores and as I’d already been for a walk at lunchtime, decided to treat myself to a nap. Nap complete, I prepared the first batch of chilli con carne and managed to stop myself from ordering a takeaway from my local Chinese restaurant. I’ve said it before, but I’ve no idea how people my age have enough energy to go out on a Friday night.

Saturday – 30 mins cross training

I should have switched off my Saturday morning ‘parkrun alarm’ as I was parkwalking and didn’t need to arrive at Boldmere Gate until 8:45am. Like last week, I left the house just after 7:30am and arrived at Boldmere Gate 50 minutes later. Sutton Park was once again looking stunning, so I thought I’d share this photo.

I parkwalked with Helene and Oli and following an enjoyable relaxed and chatty walk around the Sutton Park parkrun course, crossed the line in 450^th place in a time of 55:13.

As I think it’s fair to say I haven’t been finding walking very challenging, I think I’m going to have to either join a gym or invest in an exercise bike.

As I wasn’t feeling very energetic after only getting five hours of sleep combined with an early start, I decided to have a relaxed Saturday afternoon. I can’t remember if I shared my goal of reading 100 books in 2024, but I spent a couple of hours reading my eighth book of the year: ‘Five Days in Florence’ by Lorraine Brown. I prepared the second batch of chilli con carne and settled down to watch Gladiators. After the Challenge Anneka fiasco, I was relieved to see the producers had adopted the original theme tune and had stuck to the formula of the original series of Gladiators.

Sunday – 21 mins intervals (run 90 secs/walk 2 mins x 6)

I’m still clearly a morning runner, as the final interval session of Week 2 of the Couch to 5k was very much a case of leaving the best until last. After six days of early starts, I hadn’t set an alarm, but I was still wide awake at 7am. I got changed into some running gear and worked through my strength and conditioning exercises and stretches. I completed my 5-minute warm-up walk in what were perfect conditions for running, did some calf stretches, and then started my interval session.

As for the interval session, I was feeling so good my pacing was all over the place. Although I found myself struggling to complete the first two running repetitions, by the time I reached the end of the final uphill and therefore most challenging running repetition, I was feeling stronger than I did at the start of the session.

As not all training runs take place in scenic locations and I’m trying to share the reality of training in suburbia, I took a photo of the sunrise, completed my 5-minute cool-down walk, and headed home. The rest of my Sunday was predictably so mundane, I won’t bore you all to tears with the details.

So, that’s the second week of the Couch to 5k completed, just another seven weeks to go. As I don’t want to have to take another lengthy break from running, I hope that my temperamental knees and left foot continue to cope with the training.

The third week of the Couch to 5k looks reasonably straightforward and achievable. I feel reasonably confident I’m capable of running for three minutes at a time. I just need the snow to stay away and to remember to run at a pace I can maintain.

Training totals:

• Runs: 6 (out of 6)
• Time: 2 hrs 3 mins
• Distance: 10.54 miles

Niggleometer:

• Right knee: 2/10
• Left knee: 2/10
• Left foot: 2/10

Did you have a good weekend?

Do you have parkwalkers at your local parkrun? 

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