Good morning and happy Bank Holiday Monday. I hope that whoever takes the time to read my latest weekly training and life update is having an amazing long weekend. If you happen to read this blog at a later date, I hope that you are keeping well and that you enjoy this insight into the weekly trials and tribulations of an unfit hydrologist. I know the weekend isn’t over yet, so I’ll share some of my highlights from Saturday. I spent an enjoyable hour completely failing to fulfil the role of number checker at my local parkrun.  This volunteering failure was followed a short time later by the most amazing lunch at the Giggling Squid in Mere Green.

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

As I didn’t want to shorten the duration of the final interval as I felt that I’d need two minutes to get my heart rate back down, I decided to aim to complete six repetitions of 90 seconds of running followed by 2 minutes of walking. This meant that the Tuesday, Thursday, and Sunday interval sessions would be 21 minutes rather than 20 minutes long.

Each interval session started with a brisk 5 minute wake up and warm up walk and ended with a slightly slower 5 minute cool down ‘selfie’ walk. I supplemented the three interval sessions with cross training sessions and a couple of rest days. I no longer own an exercise bike so cross training sessions comprised of 30 minute walks and the Pilates workouts the physio provided.

I want to actually complete the Couch to 5k this time, so I dedicated time each morning and evening to work through the exercise program the physio provided. The exercise ball I’d ordered a couple of months ago finally made an appearance, so I was able to have a go at some of the more challenging exercises.

Monday – 30 mins cross training

I’m aware that I’m incredibly fortunate to have a reasonably safe job and to be able to work from home, but Monday was not what I’d describe as a good start to the working week. It felt like I spent the day in so many meetings, I actually struggled to get much work done. By 4pm I felt like I’d reached the limit of what I could deal with in one day, so I shut down my work laptop, switched on my personal laptop, changed into some gym gear, and spent 45 minutes working through my physio exercises. By the end of the 45 minutes, I was feeling a lot more relaxed.

Physio exercises complete I spent a couple of hours listing more of my unwanted running gear on eBay, my aim is to end August with 50 live listings. Once I’d packaged the few bits and pieces that had sold during the day, I had something to eat and spent the rest of the evening reading ‘Five Rivers Met on a Wooded Plain’. I’m trying to be slightly more organised this year, so I downloaded Week 2 of the Couch to 5k onto my Garmin and laid out some running gear. I went to bed feeling that I was prepared as I could be for the first interval session of the week.

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

Without going into too much detail, as I wanted to avoid a repeat of what happened on Sunday, I made sure that I went to the loo before heading out of the house. Once I got outside and started my 5 minute warm up walk, I discovered that it was a lot warmer and far more humid than I was expecting at 5am. Although I regretted wearing my Proviz running gilet, I figured feeling slightly too warm was preferable to being invisible to any early morning motorists.

The route I’d selected was so quiet I was able to complete all of my run intervals along the roads rather than along the uneven pavements. As for the interval session, I found running for 90 seconds at a time relatively easy and reached the end of the 21 minutes feeling like I could have completed a few more intervals. My right knee twinged a couple of times during the first run interval, this was probably my fault for getting slightly carried away and getting my pacing wrong. I also completely failed to capture an ‘action’ selfie while I was running, I think I’ll stick to my predictable but less blurry early morning photos of my running routes.

By the second run interval, both knees were more or less completely pain free. Once I’d completed my cool down walk, I took some selfies, walked home, drank some water, stretched, updated Instagram, and then headed back to bed for another hour.

The rest of my Tuesday was mundane and I’m trying to reduce the amount I waffle, so I won’t bore you all to tears with the details.

Wednesday – Rest

This weekly update is already in danger of turning into one of my essays, so I’ll share some of my Wednesday highlights. The main highlight was being allowed to book two weeks at end of September off as some much-needed annual leave. I very much doubt I’ll go anywhere, but I’ve reached the stage where I desperately need a break from work. I attended several technical meetings and managed to avoid making a complete idiot out of myself. I must admit that I found getting soaked walking to the local Co-op after spending most of the day talking about dry weather slightly ironic.

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

I have no idea why given that I was wide awake reading until after midnight, but I woke just before my 5am alarm. Conditions were perfect for running, it felt cooler and a lot less humid than two days earlier. I decided to stick to the route of my Tuesday morning interval run as I’m a creature of habit and like to know where I’m going. It was so quiet; I was once again able to complete all of my run intervals along the roads rather than along the uneven pavements that Four Oaks seems to specialise in.

Although my knees felt fine during the interval session, my breathing was all over the place and at one stage I was struggling to breathe. A bit of a reality check and a timely reminder to run at a sensible pace given my limited levels of fitness. The duration of the run intervals is going to increase from next week, so I need to run at a pace I can maintain. Once I’d completed my cool down, I captured a series of far too predictable red-faced selfies, walked home, drank a glass of chocolate milkshake, spent 30 minutes stretching, and then headed back to bed as it was too early for me to start work.

The rest of my Thursday comprised of meetings, phone calls, more meetings, me making myself sound like an idiot during a meeting with some senior managers, a trip to the Post Office to drop off some eBay sales, a spot of Pilates, my strength and conditioning exercise program and a much-needed early night.

Friday – Rest

Friday had a couple of highlights; the fact that it was Friday and the most amazing Chinese takeaway. In between what felt like a lot of meetings for a Friday, I made the most of the drier weather and managed to get three loads of washing dried outside. I’m not looking forward to having to use the clothes dryer. The flexitime system at work meant that I was able to finish work at 3:30pm. I instantly went into what I call ‘get shit done’ mode. I sorted out the washing, got my ironing done, listed more bits and pieces on eBay, and after realising how messy my house was looking, wrote myself a ‘things to do’ list for the long weekend.

Saturday – 30 mins cross training

I decided that a walk across Sutton Park to and back from parkrun was just what I needed after a week that contained so many meetings, I failed to squeeze in any lunchtime walks. The walk to parkrun was lovely and peaceful and as I wasn’t in a rush, I was able to spend some time taking photos including this one of Little Bracebridge Pool.

I was originally meant to be volunteering as a marshal but had agreed to switch to the number checker role earlier in the week. After I was so busy chatting to people, I completely forgot to check any numbers, I think I’ll be back marshalling this Saturday. I captured a post volunteering selfie, handed back my volunteer vest, reluctantly said goodbye to everyone, and walked back home.

Following a quick shower, I walked to Mere Green where I met up with a friend in the Giggling Squid restaurant, again. I’ve no idea why given that I hadn’t had any breakfast, but I wasn’t feeling very hungry, so I ordered myself a portion of duck spring rolls and egg fried rice from the starters section of the menu. Apologies for yet another slightly dubious food photo, I think it’s clear I should stick to dodgy selfies and random photos of Four Oaks and Sutton Park.

When I got back from Mere Green, I spent what was left of the afternoon cleaning my house, listing more of my unwanted ‘stuff’ on eBay, reading, and gardening. It felt great to work through most of my ‘things to do’ list.

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

The final interval session of Week 3 of the Couch to 5k was very a case of leaving the best until last. I felt like I’d massively overslept when I woke just before my 6am alarm, it’s amazing how quickly I have adapted to the early starts. Like last week, I was treated to the most amazing Sunday morning sunrise. My running routes don’t tend to be as scenic as some of the routes I see shared on social media, but they work for me.

As for the interval session, it was lovely and cool and still, perfect conditions for this not very fit runner. I made my usual mistake of attempting to run at a pace I know that I wouldn’t have been able to maintain for more than 90 seconds. I need to slow down tomorrow, if I don’t I know from past experience that I won’t enjoy my interval sessions, and what’s the point in all of this if it’s not enjoyable? My knees felt more or less niggle free to the extent I was able to forget about them. I’ve got everything crossed they continue to feel niggle free this week.

Following a morning of yet more housework and Bank Holiday weekend chores, I headed across to Wolverhampton to watch Wolves play Newcastle. My seat was amazing, almost too amazing as I started to feel like I was cooking when the sun made an appearance.

Sadly Wolves were anything but amazing and I found the 90 minutes of football incredibly stressful. At least Wolves managed to hold on for a point. I know it’s still very early in the season, but I don’t like seeing my team in the bottom three.

So, that’s the second week of the Couch to 5k completed, just another 7 weeks to go. Once I’d got back from Wolverhampton, what was left of the day was so what I’d describe as unblogworthy I won’t bore you with the details.

The third week of the NHS Couch to 5k training plan looks straightforward and achievable. I’m feeling reasonably confident I’ll be able to run for 3 minutes at a time. I’m aware that I’m repeating myself, but I need to remember to run at a pace I can maintain.

Training totals:

• Runs: 6 (out of 6)
• Time: 2 hrs 3 mins
• Distance: 10.21 miles

Niggleometer:

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

Did you have a good Bank Holiday weekend? I know the weekend isn’t officially over yet, but I thought that I’d ask!

What is your favourite volunteer role at parkrun? I’ve added number checker to my list of volunteer roles I’m not very good at.

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