Good morning. Happy Monday. As always, I hope whoever reads this life and training update had an amazing weekend. If, for whatever reason, you didn’t, I hope that the week ahead is kinder to you. My weekend had two highlights: walking (and running) Sutton Park parkrun with Ellen and making a start on my C****tmas shopping.

For the reasons I outlined last week, 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 should take nine weeks.

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

My Tuesday, Thursday, and Sunday morning interval sessions started with a fast 5-minute warm-up walk and concluded with a 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 completing the Couch to 5k before the end of the year, I allocated time each evening after work to stretching. I attempted to use my foam roller after each interval session, and I used my Bob and Brad Q2 Mini Massage Gun to massage my quads and calf muscles whenever I felt my legs would benefit from an extra massage and before each interval session.

Monday – 30 mins cross training

A far-from-ideal night’s sleep meant I started the week feeling somewhat jaded. Following a busy morning of meetings I needed a break, so I headed out on a lunchtime walk. I wanted to make the most of the warmer weather and to ensure I spent some time away from my laptop screen. As I figured a more challenging walk would count as a form of cross training, I decided to tackle the ‘Crown Loop’, a two-mile route that features several quite steep hills. Although I loved the lunchtime walk, for some reason my calf muscles didn’t, and I spent the start of my first afternoon meeting trying and probably failing to discreetly massage my right calf using my massage gun. Following a far-from-productive evening, I laid out some running gear, made sure my alarm was set for 5:30am, and had an early night as I wanted to run before work.

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

I’ve no idea what went wrong, but I not only managed to sleep through my alarm, I also failed to wake up early enough to complete my interval session before work. Work was hectic, and by the time it got to lunchtime, I decided a lunchtime walk would be more beneficial than spending 30 minutes eating lunch. The rain stayed away, and I was relieved to discover my calf muscles were feeling much better.

I was feeling hungry after not eating any lunch, so I decided to eat, rest, and then tackle the first interval session of the week. I almost spent more time thinking about running than actually running, but just before 9pm a rush of motivation meant I got changed into some running gear and then spent some time stretching and massaging my calf muscles.

As for the interval session itself, heavy rain meant I had the pavements to myself. Although my right knee felt much better, it twinged a couple of times when I was running downhill. For once, my calf muscles seemed to feel okay. I found running for 90 seconds at a time quite easy, and reached the end of the interval session feeling like I could have carried on running.

I completed my cool-down walk, took a couple of photos that failed to capture how miserable the conditions were, and headed back home.

Wednesday – Rest

As Wednesday was a rest day and I spent the day in a training course, I’ll skip ahead to the evening. I’d booked a table at the Quill and Taper for my friend Vic’s belated birthday meal. As I fancied a change from Chicken Caesar Salad, I decided to be brave and ordered the Royale Chicken Tikka Masala which tasted as amazing as it looked.

Unfortunately, I was later reminded by my stomach why I tend to avoid eating spicy food. Next time I’ll order the Chicken Caesar Salad.

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

I spent most of Thursday in meetings struggling with the start of a migraine. I had contemplated running straight after work, unfortunately, my headache meant I ended up running in the evening. On reflection, I should have stayed at home.

When I headed out to complete the second interval session of Week 2, it was far colder than I was expecting. Shorts were probably a poor choice of clothing. My right knee felt sore, and my calf muscles felt tight. Whereas I loved every second of Tuesday’s interval session, I didn’t enjoy any of the second interval session of the week.

I walked home feeling sorry for myself, had a cup of tea then saw a friend who lives down the road had shared some photos she’d taken of the Northern Lights.

While most people took amazing photos of the Northern Lights, I managed to take a photo of the top of some trees and some stars.

Friday – Rest

This blog has already turned into one of my essays, and the highlights of Friday were getting my ironing and vacuuming done by 5:00pm, so I’ll fast forward to the weekend.

Saturday – 30 mins cross training

I was able to switch off my ‘parkrun alarm’ as I wasn’t volunteering and didn’t have to arrive at Boldmere Gate until 8:45am. Walking across a gloomier-than-expected Sutton Park reminded me that once the clocks have changed later this month, I won’t be able to volunteer as a marshal at parkrun. As spooky season is rapidly approaching I paused to take some photos of The Witching Tree.

I arrived at Boldmere Gate, said hello to some of the Sutton Park parkrun regulars, met up with Ellen, and shortly after 9:00am started my 23rd parkrun of 2024. Hopefully, I can still achieve my Bronze parkrun Obsessive ‘badge’ this year. We walked (and ran) and talked our way around the course before arranging to meet up again next week. I walked across to Next to collect the jumper I’d ordered on Monday and then started to walk back across Sutton Park. Although I was rescued before I’d walked home, I still ended up walking over 11 miles and my knees weren’t happy.

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

My alarm woke me, and I spent a couple of minutes lying in bed debating getting up and braving the cold. I decided running in the morning when it was quieter would be the best option, so I dragged myself out of bed, got changed into some running gear, worked through some strength and conditioning exercises, had a productive loo visit, drank a glass of water, and then headed out into colder conditions than I was expecting.

Although my right knee twinged a couple of times during my warm-up walk, it felt better than I had expected after all the walking I’d done yesterday. I adjusted my laces, did a couple of calf stretches, and then started my interval session.

The interval session went well as I maintained a sensible pace during the running intervals. My legs didn’t feel too fatigued, and I ended the final running repetition feeling like I could have carried on running. A positive sign as the duration of the running repetitions increases next week. I completed my 5-minute cool-down walk and headed home feeling pleased with myself.

The rest of my Sunday was, by my incredibly low standards, quite productive. After tackling some overdue life admin, I put all my summer running gear in storage in the loft, made a start on my C****tmas shopping, and spent a couple of hours reading Richard Osman’s latest book. I saw that the photos Rob took during yesterday’s Sutton Park parkrun had been published, thanks for this action photo, Rob. Yes, we were both running.

[Photo – Rob Andrews]

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 achievable. I feel quite confident I’m more than capable of running for three minutes at a time. As I’ve said a million times before I need to remember to run at a pace I have a chance of maintaining.

Training totals:

• Runs: 6 (out of 6)
• Time: 2 hrs 3 mins
• Distance: 10.15 miles

Niggleometer:

• Right knee: 4/10
• Left knee: 2/10
• Right calf: 3/10
• Left foot: 2/10

Do you prefer training in the morning or in the evening? I think I prefer training in the morning, it’s just a shame I currently seem to lack the motivation to train before work.

Did you manage to see the Northern Lights on Thursday? I’m starting to think I’m the only person in Four Oaks who failed to see them.

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