tag:blogger.com,1999:blog-16506229663273281222024-03-08T09:52:19.930-08:00Daddy CAN RunAn unfit Dad who's decided to changeDaddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.comBlogger75125tag:blogger.com,1999:blog-1650622966327328122.post-89128576518039170822013-09-01T01:08:00.001-07:002013-09-01T01:08:29.485-07:00Still goingHad my best run in a long time last weekend. Ran to my parents and altered the route to go well over 6ks. I felt great... Running in the rain and of course the route is mostly down hill.<div><br></div><div>I felt virtually no pain, just a bit of heaviness and discomfort in my legs. There are a few uphill portions that usually wind my legs up to the point I have to stop, but not this time!</div><div><br></div><div>I also had a shorter mid week run which didn't go quite as well.</div><div><br></div><div>Today I get to run to my parents again so let's see how that goes!</div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-86306250559848382732013-08-22T05:50:00.001-07:002013-08-22T05:50:33.493-07:00Re-evaluation of my goalsI still want to run. I see people all the time of varying ages, sizes and shapes running. My Dad runs 5k 3 times a week now on his treadmill (at 62 years old).<br />
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My body does not want me to run. It's time to re-evaluate what I can realistically accomplish here.<br />
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Despite many months of trying different shoes, slowing down, resting, ice, gait analysis, positive attitudes, forum posts, pressure point foam rolling, easy routes, different running styles, interval training, walking breaks and bike rides, my body still does not want me to run.<br />
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I've gotten so down and frustrated with the experience that I simply have to put aside my competitive, goal driven thoughts and just accept that:<br />
<br />
<ul>
<li>I will never be a runner, only a jogger. </li>
<li>I will never run a Marathon </li>
<li>I will never run a Half Marathon </li>
<li>Likely I will not be able to run a 10k. </li>
<li>I know that I can and have run 5k, but at <u>my</u> pace. </li>
<li>I will never be competitive in a 5k.</li>
<li>I will experience some discomfort and a fair bit of pain with each run</li>
<li>I may need to take a walk break every 10 minutes or even 5 minutes.</li>
</ul>
<b style="color: yellow;">However, </b><br /><ul>
<li>I am much fitter than I was when I started running</li>
<li>I can run more that 60 seconds like when I first started</li>
<li>When I run or walk, I am losing calories and getting fitter</li>
<li>Running helps stress</li>
<li>I am reducing my chances of heart problems, blood pressure, stroke etc by exercising.</li>
</ul>
<div>
<b>Look</b>, I'm a glass half empty person - I know that. It's allowed me to be objective about things but at the same time I tend to move into perfectionism. That's bad.</div>
<div>
<br /></div>
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My attitude for future runs is "Well done for getting off the couch, for trying, for being active. Whatever you manage today, whether 100m or 5k is better than just sitting there doing nothing". I promise to congratulate myself at the end of each run and make it a positive experience no matter how much of it I stop or walk or feel pain.</div>
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I'm still tracking my runs and my progress of course. I still have a target - I want to be able to run a half Marathon by December 2014. I recognize that's only achievable if my leg situation where to drastically improve.</div>
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I just need to get back to enjoying my running.</div>
Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-55921013407578709812013-07-08T13:07:00.001-07:002013-07-08T13:07:14.329-07:00How depressing1.27k was all I managed before my ankles locked, my soleous burned and I had to stop. Hurt just to walk back. So frustrating, so depressing. Don't know how to improve this. Just trying my arse off here for no gain. Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-32764585595778064142013-07-07T07:41:00.000-07:002013-07-07T07:41:22.388-07:00If at first you don't succeed.Boy, sometimes it can be difficult to get going. It's definitely been the case for me recently. I've been averaging about 2 runs per month over the past 3 months. <div>
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I'm grateful that I've got this blog and it's shown it's value to me. Simply because I can look back on past struggles and see that actually I <span style="color: red;"><b>can</b></span> overcome because I have in the past. </div>
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I just feel a bit hopeless at the moment. Very small runs (2-3k) and even with those distanced still feeling pain in my legs and puffed out - needing to walk. Perhaps its just perseverance and patience that I am lacking - being too hard on myself.</div>
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I'm going to go for volume this time - running more days than not, rather than the usual 3 times a week. I'm wary of getting injured again but I'm just trying to get into some sort of rhythm here to get out of the rut of sitting on the sofa not wanting to move.</div>
Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-37081089523958137122012-11-04T08:30:00.000-08:002012-11-04T08:34:39.610-08:00Minimalist Running - Week 2Did my final run of 1.5k today with my New Balance MR00 shoes and it hurt. Very painful by the end of the run and I felt that I had to ice my legs. My Cardio is also suffering because of poor diet and short exercise. Pretty depressing really :-(Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-34416139758790826422012-10-26T12:25:00.000-07:002012-10-26T12:25:03.903-07:00Put your best (front) foot forward - a fresh startOk, so I am back blogging again.<br />
<br />
Catch up on the months that have passed and my progress has not been where I have wanted it to be. I've had several periods where I've just not run. This has been down to time, priorities, stress, injury and plain laziness.<br />
<br />
Since my last post, my best 5k time is around 28 minutes. My longest run is just 8km unfortunately.<br />
<br />
I've helped my Dad (61 years old) get through C25k and we've been running 5k's together once a week on a Sunday which we both really enjoy.<br />
<br />
Over the past 3-4 weeks though I've noticed that I've had a lot of leg pain and numbness in my outer right foot, so I am hoping that this is mainly down to my shoes showing their age. But if I am honest, I've pretty much never had a pain or discomfort free run, not one. The last run I had, I had calf and shin pain and most disturbingly, my entire foot went numb near the end.<br />
<br />
I've decided to have a go at relearning how to run from scratch and with that a switch to minimalist running.<br />
<br />
<b><span style="color: blue;">STEP 1: New Shoes.</span></b><br />
I find the concept of barefoot running quite appealing. It makes sense that our bodies would work best when unencumbered by modern comforts doesn't it. The problem is simply that the streets of this not so beautiful UK city are littered with glass, cans and other such delightful debris. Sensibly I think, I'm moving to a "Zero Drop" shoe. Here's what I've chosen..<br />
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<a href="http://2.bp.blogspot.com/-xVWMuZligvA/UIrg5Q8WHZI/AAAAAAAAQZk/58-3MSq677g/s1600/MR00RB_42.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="http://2.bp.blogspot.com/-xVWMuZligvA/UIrg5Q8WHZI/AAAAAAAAQZk/58-3MSq677g/s320/MR00RB_42.jpg" width="320" /></a></div>
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New Balance MR00 Minimus Zero Drop</div>
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They arrived today and they are super light. Really amazingly so!</div>
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I've done some research online about the minimalist / barefoot scene and picked up some nice tips. The advice is to start of VERY slowly at VERY short distances. So onto my first 1km run...</div>
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Well, I'm pretty sure I was running front/midfoot, it definitely felt different. The run was easy enough being only 1k, but worryingly, the outside of my right foot went numb again.</div>
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I'm back to biking as my main exercise whilst I build up muscle strength for front-foot running, but I'll build up slowly and surely.</div>
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Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-64765099840504131482011-10-21T12:57:00.000-07:002011-10-21T12:58:05.618-07:00At last some running success<br />
Well all in all it took me 10 weeks to get back to being able to run 5k again due to my injury. But I'm back strong.<br />
I had an initial couple of 5ks, felt pretty tiring but I just plugged along with them.<br />
<br />
I've gone back to trying Hal Higdon's 13.1 novice plan and did my first "Long run" of 4 miles (6.5k) on Sunday. I had to do it in intervals and my time wasn't great, but I completed my longest ever run. Since then I've had two 5k runs that have felt great.<br />
<br />
On Tuesday, around the 4k mark, I looked down at my watch and thought I had a good chance of beating my 5k record so I pushed very hard (uphill all the way to!). I did beat my record with a 30:50 time.<br />
On Thursday, I just thought to myself that if I had pushed a little harder earlier on, I could have hit that target of a sub 30 minutes 5k. So with Garmin primed and the "Virtual Partner" set to 6:00min/km for 5k (exactly 30 minutes), I set off.....<br />
<br />
After about 1.5k, I looked down at the Garmin, I was 110 metres ahead! I felt like I could drop off the pace a little bit and though I had, but at 2.5k I was 200 metres ahead. The furthest I observed myself being ahead was 232 metres. I knew that although the last 1km is steep uphill, I still felt strong enough to not slip back and I was jubilant even then. I finished in <b>28:15</b> and was over the moon.<br />
<br />
To have come from a place where I didn't think I could take up running again to this is wonderful.<br />
<br />
I've not really kept up with the P90x as the running has come to the forefront again. I will still use some of the workouts in between though.<br />
<br />
One negative point is that my big toe is sending shooting pains up my leg when I put pressure on it a certain way. Hopefully it's just something very minor.<br />
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Another 6.5k run on Sunday!<br />
<br />
My latest Triumph on <a href="http://www.dailymile.com/people/MarkJ11/entries/10532749">DM HERE</a><br />Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-76305725104851640122011-08-29T11:29:00.000-07:002011-08-29T11:38:49.608-07:00P90x - Bring it<div>In acceptance that I need a big break from Running, I've decided to use the time well. I've got a real wimpy looking (and feeling) body. I want to make a difference but like I've mentioned in previous posts, I find weight lifting just dead boring.<div>Enter P90x.</div></div><div>
<br /></div><a href="http://www.myfitness-first.com/wp-content/uploads/p90x_home.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 476px; height: 240px;" src="http://www.myfitness-first.com/wp-content/uploads/p90x_home.jpg" border="0" alt="" /></a>
<br />
<br /><div>It's a 90 day program to build muscle and lose fat. It uses dumbells, pull up bar and chair only. I've done three workouts so far and it's tough, but motivation. I actually am enjoying it so far... fingers crossed.</div><div>
<br /></div><div>Still keeping the cardio going with the bike riding as well.</div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-39717542344042066502011-08-23T01:44:00.000-07:002011-08-23T01:58:39.921-07:00Plodding alongIt's been two weeks since my attempt at a short recovery run (that revealed my leg is not better). I actually thought yesterday that I might test the waters again. That idea died as soon as I was having a mess around outside with the kids and the ball. I could feel pain in the same spot after just a little bit of running about :-(<div>
<br /></div><div>I've kept going with the bike and my quads are really feeling it. On Sunday I managed to do the 7.8km route both to my parents house and back from it. That's a new "day distance" best for me. I'm going to look to up my midweek bike rides to the 7/8 k mark now and over the next couple of weeks try an even longer route to my parents house.</div><div>
<br /></div><div>I've done the odd bit with kettlebells, weights and stretching but have no motivation in doing so and never feel like I've had a good workout. I just give up after one set of each exercise. Need to improve there!</div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-75914936520548733912011-08-11T07:43:00.000-07:002011-08-11T07:48:00.169-07:00I ran... for a bit.... injured againWell, after about 10 days with absolutely no pain (hop test fine etc), I bit the bullet and went for a short (<3km) run. My fitness was still pretty good considering all things and my leg felt good - no pain at all.<div>The next day, it hurt. It's not enough to make me hobble, but there is a tell-tale twinge in the same place as previous pain.</div><div>
<br /></div><div>Frustrated and almost defeated.</div><div>Took the bike out the next day instead</div><div>
<br /></div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-14132166492651970542011-08-07T12:12:00.000-07:002011-08-07T12:33:29.871-07:00The longest journey (well, for me.. so far)I've had 3 rides this weekend. The usual 5 3/4 km on Saturday, then a ride to and from my parents house. The trip there, I took to a 7.77km route. It was pouring with rain, but it went pretty well to be honest. The return journey was less in distance (cut through the lakes) but MAN did my quads hurt like hell. I felt like I needed to give up with those thighs and my sore bum!<br /><br />My legs are feeling pretty good, pretty strong and it's just a case of how long can I hold out without going out for a ran. It's so hard, it really is.<br /><br />My Cycles...<br /><br /><a href="http://www.dailymile.com/people/MarkJ11/entries/8892119">Saturday</a><br /><a href="http://www.dailymile.com/people/MarkJ11/entries/8917834">Sunday to Parents</a><br /><a href="http://www.dailymile.com/people/MarkJ11/entries/8917852">Sunday from Parents</a>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-87730165953294860682011-08-04T00:34:00.000-07:002011-08-04T00:58:55.058-07:00Very small light, Very long tunnelYesterday, I walked without limping. Ok, so it's not a big deal, but I'll take it. It's getting on towards two weeks now since I was last able to run and I've been limping badly (seemingly getting worse as well) ever since. I was at the point of needing to book in to see a Doctor which for anyone who knows me will affirm to that being a sign of desperation for me!<div><br /></div><div>My hope is that I've had a 2nd bad case of shin splints rather than a stress fracture. This would obviously greatly reduce my recovery time!</div><div><br /></div><div>I still have real doubts in my body. It might be a case of underdeveloped muscles or overtraining (both good reasons for shin splints), but equally, it might still be biomechanics or that my running is on concrete - both of which are difficult to change for me.</div><div><br /></div><div>I will continue with a program of stretching and biking for now because running, although tempting, would be foolish at this point.</div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-61712021529106315992011-07-31T12:46:00.000-07:002011-07-31T13:06:41.836-07:00More Bike + Injury updateTwo more runs out on the bike, using the same route as previous (the 5k route I used for running). I spent over an hour trying to set the gears up so they don't skip and jump so much. It was mostly successful and the rear derailleur works quite nice. The front derailleur clatters a bit and I'm still struggling to shift if properly.<br />I am gaining a bit of confidence and technique although going downhill over our potholed cycle lanes at speed sets the pulse racing still!<br />My bum hurt too much to make it to my parents and back today so I had to give it a rest.<br /><br />My leg is absolutely no better :-(<br /><br />My two cyles are:<br /><a href="http://www.dailymile.com/people/MarkJ11/entries/8708201">Here </a>and <a href="http://www.dailymile.com/people/MarkJ11/entries/8749783">Here</a>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-57954703459983136372011-07-28T01:34:00.001-07:002011-07-28T03:05:35.023-07:002nd trip out on Bike.I decided to ignore my bum pain and just get on with it. I picked my 5k running course as my route as I know the hills and where it's flat.<div><br /></div><div>Things to fix / work out.</div><div><br /></div><div><ul><li>When I have the rear gear set to say 4 (out of 6), the chain is on the third cog, so it's one out I believe. I've found a site that tells you how to adjust the rear dérailleur so I can have a go at that one myself</li><li>The front gear really struggles to go from 2 down to 1. It doesn't engage most of the time so I am left stalled out on a hill with the chain rattling around.</li><li>The chain has slipped of the front gear on both bike rides now (usually when I shift to 1st).</li><li>Peddling is MUCH too easy when I am on even the slightest of down gradients. In most cases I end up in a freefall and the pedals do nothing. I've switched to the highest gear 3/6 but it makes no difference. So I freefall to the bottom of the hill. As I am getting to the bottom (ready for a steep climb), I can't pedal in anticipation for the hill because they just spin and I can't change to a lower gear for the climb because the derailleur won't work without me pedalling. I have to wait until I'm on the ascent and slowed right down before slogging away in a high gear to the top!</li><li>My newly installed Cadence sensor stopped working half way round.</li></ul>So all in all, the technology is hindering me from just going out to increase my fitness!</div><div>I'm still working out how to keep in a straight line but I guess it's just a matter of practice!</div><div><br /></div><div>I'm up to 14.9km/h now :-) <a href="http://www.dailymile.com/people/MarkJ11/entries/8684927">My Ride</a></div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-30518150987034306622011-07-27T01:44:00.000-07:002011-07-27T02:09:39.734-07:00I've got a bike, and my bum hurts.<div style="text-align: center;"><br /></div><a href="http://images.thebikelist.co.uk/imagecache/file/width/900/images/models/Apollo/2010/apollo-vortice-urban-mountain-bike-20-/Main.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a>Resigned to several weeks non running and recovery, I'm determined to keep a measure of fitness going. I've made the brave / stupid decision of purchasing a wheeled beast to aid me in this. I had not ridden a bicycle since I was 8. 23 years have since passed.<div><br /></div><div>Why a bike? I've been really struggling to find an enjoyable alternative to running on my days off (and obviously now, through injury). Weight's really do suck and I can't do step aerobics / shred / fitness DVDs because the all want me to do some form of weight bearing activities like jumping jacks. Biking will hopefully give me a similar buzz to running when I beat speed and distance PRs as well as being fun outside, which I prefer.</div><div><br /></div><div><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="http://images.thebikelist.co.uk/imagecache/file/width/900/images/models/Apollo/2010/apollo-vortice-urban-mountain-bike-20-/Main.jpg" border="0" alt="" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 500px; height: 294px; " /></span></div><div><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><br /></span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; ">So there's my new steed. I picked it up, already assembled from Halfords which is quite near where my parent live, so it equates to about a 5k ride home. I was extremely nervous about falling off of it. My wife dropped me off and waited to make sure I was OK. It took me about 3 attempts to fight the instinct to put my foot down straight away. I was wobbly and struggled with cornering and particularly downhill sections but I made it home without falling off!</span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; "><br /></span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; ">I need to work out how to shift gear properly. I could not get the front low gear to engage at all and near the end of my ride, the chain actually came off altogether needing an emergency repair.</span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; "><br /></span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; ">All in all, I actually rode about 6k, adding on the distance that my garmin wasn't on. I'm pleased with my first run and will just spend the next couple of weeks learning to to ride correctly and safely now. I've added some smallish bike targets to the blog to challenge myself.</span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; "><br /></span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; ">I also purchased the cadence sensor for the bike because as you know I am a stats freak! </span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; "><br /></span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; ">My first bike run home is <a href="http://www.dailymile.com/people/MarkJ11/entries/8659088">HERE</a></span></div><div><br /></div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-41517232397511150992011-07-25T00:58:00.000-07:002011-07-25T01:20:02.867-07:00Another kick in the teeth (or shins)A summary of my runs this week would reveal that I didn't hit ANY of my targets in the three runs I've done. I could cope with that (albeit frustrating) if it wasn't for the fact that I am now sidelined yet again with pain that makes walking difficult.<div><br /></div><div>I've already Blogged on Tuesday's run, how I pushed myself and had to give up, only then jogging to the end of 5k. Thursday came around and the run was a very strange one. I ran down to the local lakes only to enter in the middle of a 3k relay race. It made the run difficult because I was wary of getting in the way of everyone. I changed my route a bit to get around the crowds, marshals etc but it was just a bit off-putting. It was also eye opening to see how fast some of these guys and girls (young and old) easily outpaced me. I managed just 4.74km that day. 250 metres short of my 5k target. My legs were so heavy I couldn't resume in a reasonable time.</div><div><br /></div><div>Since that run and over the weekend, I had nagging twinges in both legs and I thought many times about not running at all (I should have listened to this voice of doubt). I rang regardless, a new and unknown route from my parents house. My legs were dead before I had run just 1km. I carried on going (perhaps through pride more than anything) and about 15 minutes in I took a couple of minutes walk break. I ran for around 5 minutes longer before admitting to myself that my twinge had become pain. I hobbled back.</div><div><br /></div><div>Last night and this morning, the damage is clear and I fear that I face another lengthy spell on the sidelines. I don't know what more I can do to rectify this situation and prevent reoccurance, I'm lost for ideas.</div><div><br /></div><div><a href="http://www.dailymile.com/people/MarkJ11/entries/8552430">Thursday</a> and <a href="http://www.dailymile.com/people/MarkJ11/entries/8608650">Sunday</a> stats</div><div><br /></div><div><br /></div><div><br /></div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-55435069390496113762011-07-22T03:16:00.000-07:002011-07-22T03:31:18.345-07:00Weight loss progressFive months into my running program and time to check on progress.<div><br /></div><div>My targets from the start have been to get fitter but most importantly to shift some of the fat and become leaner with it. This table speaks volumes to my success so far</div><div><div><br /></div><div><table border="0" cellpadding="0" cellspacing="0" width="384" style="border-collapse: collapse; table-layout: fixed; width: 288pt; "><colgroup><col width="75" style="width: 56pt; "></colgroup><colgroup><col width="97" style="width: 73pt; "></colgroup><colgroup><col width="65" style="width: 49pt; "></colgroup><colgroup><col width="64" style="width: 48pt; "></colgroup><colgroup><col width="83" style="width: 62pt; "></colgroup><tbody><tr height="20" style="height: 15pt; "><td height="20" class="xl75158" width="75" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: 1pt; border-top-style: solid; border-top-color: windowtext; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 0.5pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: 1pt; border-left-style: solid; border-left-color: windowtext; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(234, 241, 221); white-space: nowrap; height: 15pt; width: 56pt; background-position: initial initial; background-repeat: initial initial; ">Date</td><td class="xl76158" width="97" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: 1pt; border-top-style: solid; border-top-color: windowtext; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 0.5pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(234, 241, 221); white-space: nowrap; width: 73pt; background-position: initial initial; background-repeat: initial initial; ">Weight (lbs)</td><td class="xl76158" width="65" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: 1pt; border-top-style: solid; border-top-color: windowtext; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 0.5pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(234, 241, 221); white-space: nowrap; width: 49pt; background-position: initial initial; background-repeat: initial initial; ">Fat %</td><td class="xl76158" width="64" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: 1pt; border-top-style: solid; border-top-color: windowtext; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 0.5pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(234, 241, 221); white-space: nowrap; width: 48pt; background-position: initial initial; background-repeat: initial initial; ">Fat (lbs)</td><td class="xl77158" width="83" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: 1pt; border-top-style: solid; border-top-color: windowtext; border-right-width: 1pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 0.5pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(234, 241, 221); white-space: nowrap; width: 62pt; background-position: initial initial; background-repeat: initial initial; ">Non Fat (lbs)</td></tr><tr height="20" style="height: 15pt; "><td height="20" class="xl69158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-top-style: none; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 0.5pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: 1pt; border-left-style: solid; border-left-color: windowtext; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(219, 229, 241); white-space: nowrap; height: 15pt; background-position: initial initial; background-repeat: initial initial; ">14/02/2011</td><td class="xl63158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-right-width: 0.5pt; border-bottom-width: 0.5pt; border-left-width: initial; border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; border-top-color: initial; border-right-color: windowtext; border-bottom-color: windowtext; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >179</span></td><td class="xl63158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-right-width: 0.5pt; border-bottom-width: 0.5pt; border-left-width: initial; border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; border-top-color: initial; border-right-color: windowtext; border-bottom-color: windowtext; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >25.5</span></td><td class="xl64158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-right-width: 0.5pt; border-bottom-width: 0.5pt; border-left-width: initial; border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; border-top-color: initial; border-right-color: windowtext; border-bottom-color: windowtext; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >45.6</span></td><td class="xl65158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-top-style: none; border-top-color: initial; border-right-width: 1pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 0.5pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >133.4</span></td></tr><tr height="21" style="height: 15.75pt; "><td height="21" class="xl70158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-top-style: none; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 2pt; border-bottom-style: double; border-bottom-color: windowtext; border-left-width: 1pt; border-left-style: solid; border-left-color: windowtext; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(219, 229, 241); white-space: nowrap; height: 15.75pt; background-position: initial initial; background-repeat: initial initial; ">21/07/2011</td><td class="xl66158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-top-style: none; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 2pt; border-bottom-style: double; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >157.4</span></td><td class="xl66158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-top-style: none; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 2pt; border-bottom-style: double; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >17.4</span></td><td class="xl67158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-top-style: none; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 2pt; border-bottom-style: double; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >27.2</span></td><td class="xl68158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; font-size: 11pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-width: initial; border-top-style: none; border-top-color: initial; border-right-width: 1pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 2pt; border-bottom-style: double; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; white-space: nowrap; "><span class="Apple-style-span" >130.2</span></td></tr><tr height="22" style="height: 16.5pt; "><td height="22" class="xl71158" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-style: none; border-top-width: initial; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 1pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: 1pt; border-left-style: solid; border-left-color: windowtext; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(250, 192, 144); white-space: nowrap; height: 16.5pt; background-position: initial initial; background-repeat: initial initial; ">Loss/Gain</td><td class="xl72158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-style: none; border-top-width: initial; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 1pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(250, 192, 144); white-space: nowrap; background-position: initial initial; background-repeat: initial initial; ">21.6</td><td class="xl72158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-style: none; border-top-width: initial; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 1pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(250, 192, 144); white-space: nowrap; background-position: initial initial; background-repeat: initial initial; ">8.1</td><td class="xl73158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-style: none; border-top-width: initial; border-top-color: initial; border-right-width: 0.5pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 1pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(250, 192, 144); white-space: nowrap; background-position: initial initial; background-repeat: initial initial; ">18.4</td><td class="xl74158" align="right" style="padding-top: 1px; padding-right: 1px; padding-left: 1px; color: black; font-size: 11pt; font-weight: 700; font-style: normal; text-decoration: none; font-family: Calibri, sans-serif; vertical-align: bottom; border-top-style: none; border-top-width: initial; border-top-color: initial; border-right-width: 1pt; border-right-style: solid; border-right-color: windowtext; border-bottom-width: 1pt; border-bottom-style: solid; border-bottom-color: windowtext; border-left-width: initial; border-left-style: none; border-left-color: initial; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(250, 192, 144); white-space: nowrap; background-position: initial initial; background-repeat: initial initial; "><br />3.2</td></tr></tbody></table><br /></div></div><div>I've lost 21.6lbs (1 stone 8lbs) BUT, over 18 of those lbs have been pure fat with only 3.2 lbs making up the rest. I've only made small changes to my diet and have enjoyed many unhealthy meals, chocolate etc during these months. I'm not a big believer in crazy diets and my stats prove what can be done with sensible exercise and sensible eating.</div><div><br /></div><div>For now, what started as a way to improve fitness has become a way of life. I hope I have found something that I can continue with long into the future (body willing) and that my competitive thirst can be quenched with.</div><div><br /></div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-26084101849691342942011-07-21T02:17:00.000-07:002011-07-21T04:14:22.692-07:00Help me Hal!Possibly (read probably), I'm mad.<div><br /></div><div>I've gone from wanting to try a 5k-8k plan to trying my hand at Hal Higdon's Half Marathon 10 week schedule. </div><div><br /></div><div>See <a href="http://www.halhigdon.com/halfmarathon/novice.htm">Hals' Novice 13.1 plan</a></div><div><br /></div><div>Hal's advice is that people who start this plan should be able to run 3 miles (just short of 5k) 3-4 times a week. That's about where I'm at right now, looking for a new challenge.</div><div><br /></div><div>The reason's I've plumped for this plan, scary as it seems are:</div><div><br /></div><div><ul><li>Increasing mileage, especially the "Long Run days" at the weekend should improve my overall pace for 5k (and eventually 10k).</li><li>The plan is really focused on running. I'll be doing weight's twice a week, but low weight / high reps. I find pumping iron boring and dangerous at the moment so hopefully this will be better for me.</li><li>I get to run 4 days a week. The run on Wednesday being an "Easy / Short Run".</li><li>Mondays are focussed on Strength and stretching, something I sorely need.</li></ul><div>So the new plan is</div></div><div><br /></div><div>Monday: Stretching + Light Weights</div><div>Tuesday: Running</div><div>Wednesday: Easy Run</div><div>Thursday:Running + Light Weights</div><div>Friday: Rest</div><div>Saturday: Exercise Bike</div><div>Sunday: Long Run</div><div><br /></div><div>To War...</div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-62275394263157953172011-07-20T06:17:00.000-07:002011-07-20T06:26:47.903-07:00Another 5k (just) in the bagHaving enjoyed my longer runs to my parents, partly because the route takes me past the local park and lakes, I decided to map out a return route that covers the lakes. The problem is that the lakes are the home territory of the local running club.<div><br /></div><div>I past them going the other way when I was going round one of the lakes - no problem. About 4km in, I was tiring a fair bit. I came round the corner and there they are, all on a walking break or rest. I ran passed them up the hill.</div><div><br /></div><div>20 seconds or so passed when I could here the pounding of feet behind me. Sure enough, a couple of their leaders (each about 10 foot tall with legs as long as my whole body) drifted past like I wasn't even there. About 5 of them went through inclusive of a girly. "Run your own race" went straight out of the window! I upped my pace significantly to stop any more getting past. My Garmin was bleeping "Slow Down" about every 5 seconds. When I came out of the park, I stopped the watch at 4.72km because I had killed myself! I walked a short way and resumed the rest of the run.</div><div><br /></div><div>Pride is a dangerous thing I guess</div><div><br /></div><div>The run:</div><div><a href="http://www.dailymile.com/people/MarkJ11/entries/8505961">http://www.dailymile.com/people/MarkJ11/entries/8505961</a></div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-52144742206981975812011-07-17T12:55:00.001-07:002011-07-18T00:11:36.539-07:00I ran 6,000 metres!Yesterday was run to parents day again. I struggled with this last week having to have two brief walking breaks.<br /><br />This run didn't have positive signs at the beginning. My legs were stiff, sore and grumpy. I seriously didn't expect to make it 1/3rd of the way. What's worse is a torrential downpour (it lasted the entire run in fact).<br /><br />I set off confidently. I set my Garmin to warn me if I dropped below a 6:10/km which I did on about 4 occasions. The run was BRILLIANT. Running in the rain was awesome. It wasn't cold at all and it only added to my determination. It felt great passing people scurrying under cover when there I was enjoying a run. They probably thought I was insane, but what the hell. I just think I am a winner.<br /><br />I felt really strong and powerful. Reaching near my folks home @5k I wanted to push it and felt I really could make it to 6k. I did it.<br /><br />Awesome run - perhaps my best ever yet!<br /><br />http://www.dailymile.com/people/MarkJ11/entries/8438514Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-92059951718289108142011-07-14T13:24:00.000-07:002011-07-14T13:37:47.918-07:00Wot no weights?No, I felt tired OK? In all honesty, I still find psyching myself up for pumping Iron impossible. I am struggling with my runs with Heavy legs and just general tiredness. I'm really considering the bridge to 8k program to get some focus back into my running.<br /><br />I didn't reach 5 k today but I got most of the way there.<br /><br />http://www.dailymile.com/people/MarkJ11/entries/8401113Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-64258611350716399712011-07-14T02:46:00.000-07:002011-07-14T13:24:14.370-07:00Long time no seeWell be fair, I've been on Holiday!<div>My last run before my trip had killed my legs a fair amount. I had planned to keep up training efforts whilst on Holiday, but my legs as they were, I decided that it really wasn't any point dragging my running gear out with me. As it happens, this was a wise choice as our days were packed and the kids played up most nights meaning we were all knackered!</div><div><br /></div><div>Anyway, we ate out - lots. I had chocolate and/or ice cream pretty much every day and I didn't exercise (unless you count pushing a fully laden buggy with two kids and a whole load of bags for most of the time).</div><div><br /></div><div>I thought my legs would take much longer to recover, but they didn't. In fact they feel pretty good right now - No pain!</div><div><br /></div><div>I resumed my running two days ago with another ambitious 5k+ run to my parents at the weekend. It went pretty well, especially at first with a good amount of cloud cover. When the sun came out it was pretty oppressive. I had to take a couple of 2 minute walk breaks but my pace overall was still excellent!</div><div><br /></div><div>I had a second run around my usual route a couple of days ago but I just was not motivated for it. I was tired and exhausted and it showed. I gave up before I hit 4km and walked home. It's the worst an most demotivated I have been on a run in some time.</div><div><br /></div><div>Still - again I need to remind myself of when I was desperate to make 3km not so long ago!</div><div><br /></div><div>Another 5k calls tonight after a BBQ at work. I'm off work tomorrow for Hannah's first ever sports day. Hope there isn't a Dad's race with my poor body!!</div><div><br /></div><div>My two runs:</div><div><br />http://www.dailymile.com/people/MarkJ11/entries/8304327<br />http://www.dailymile.com/people/MarkJ11/entries/8351031<br /></div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-48921182814448857832011-06-29T01:50:00.001-07:002011-06-29T01:57:10.005-07:00C25k Week 9 Day 3 – I graduated :-)<span xmlns=''><p>Well I finally completed the journey. It's taken me well over 20 weeks to complete this program due in part to injuries and illness.<br /></p><p>Writing my journey through this blog has been a great decision. I can look back at those first few entries and remember vividly some of those early runs where I barely went a Kilometer without puffing and hurting and then limping back home dejected and beaten.<br /></p><p>I've learned much on this journey about pace, mental strength, nutrition, running technique amongst other things. Most of all I've learned a lot about myself. It is easy for me to get passionate about things, but rarely do I stay passionate about them. Running has got a hold on me for sure. If my body allows, I know it will become a lifetime love.<br /></p><p>The thrill for me is that there is an ever moving target. "Just get through these 60 seconds" to "Just make is to 5k". I want to keep going... get that 5k under 30 minutes and then under 25 minutes. Run a race, train for a 10k and then maybe beyond.<br /></p><p>Running has given me that. The sense of belief in myself and my abilities. Why shouldn't I dream of achieving. If I can come this far in something that was at first so alien to me, I can achieve anything I set my mind to.<br /></p><p>I feel a brighter future ahead and I will continue to blog my progress. Already I'm planning next steps.<br /></p><p><br /> </p><p>My last run was difficult but I felt free from the structure of C25k. I experimented a bit with Chi-running which saw me log a 5:13 first kilometer (big mistake). I was forced into making this an interval workout which itself was eye opening.<br /></p><p>You'll see that in my latest run (second table) that I walked for nearly a quarter of the time, yet my overall pace was better! There is something to be said for interval running!<br /></p><div style='margin-left: 4pt'><table border='0' style='border-collapse:collapse'><colgroup><col style='width:81px'/><col style='width:51px'/><col style='width:69px'/><col style='width:72px'/><col style='width:71px'/></colgroup><tbody valign='top'><tr style='height: 21px'><td style='background: #9bbb59; padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom' colspan='2'><p><span style='color:black'>Nonstop Jogging</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'> </td></tr><tr style='height: 20px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Zone</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Pace</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Distance</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Time</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: solid 1.0pt' vAlign='bottom'><p><span style='color:black'><strong>Percent</strong></span></p></td></tr><tr style='height: 20px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>Walking</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>-</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>0.00 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>00:00</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>0.00%</span></p></td></tr><tr style='height: 20px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>Jogging</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>06:39</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>3.85 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>25:37:00</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>85.50%</span></p></td></tr><tr style='height: 21px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p><span style='color:black'>Running</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>06:01</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p><span style='color:black'>0.72 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>04:21</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>14.50%</span></p></td></tr><tr style='height: 22px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p><span style='color:black'>Total</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>06:33</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p><span style='color:black'>4.58 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>29:58:00</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>100.00%</span></p></td></tr><tr style='height: 20px'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'> </td></tr><tr style='height: 21px'><td style='background: #93cddd; padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p><span style='color:black'>Walk/Run</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'> </td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'> </td></tr><tr style='height: 20px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Zone</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Pace</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Distance</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'><strong>Time</strong></span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: solid 1.0pt' vAlign='bottom'><p><span style='color:black'><strong>Percent</strong></span></p></td></tr><tr style='height: 20px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>Walking</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>10:18</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>0.74 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>07:35</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>24.00%</span></p></td></tr><tr style='height: 20px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>Jogging</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>07:46</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p><span style='color:black'>0.66 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>05:06</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: none; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>16.10%</span></p></td></tr><tr style='height: 21px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p><span style='color:black'>Running</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>05:15</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p><span style='color:black'>3.61 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>18:58</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: double 0.75pt; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>59.90%</span></p></td></tr><tr style='height: 22px; background: white'><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: solid 1.0pt; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p><span style='color:black'>Total</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>06:19</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p><span style='color:black'>5.01 km</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: none' vAlign='bottom'><p style='text-align: right'><span style='color:black'>31:39:00</span></p></td><td style='padding-left: 7px; padding-right: 7px; border-top: none; border-left: none; border-bottom: solid 1.0pt; border-right: solid 1.0pt' vAlign='bottom'><p style='text-align: right'><span style='color:black'>100.00%</span></p></td></tr></tbody></table></div><p><br /> </p><p>My Run:<br /></p><p>http://www.dailymile.com/people/MarkJ11/entries/8049474<br /></p></span>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-45938090591437594272011-06-27T00:31:00.001-07:002011-06-27T00:43:25.112-07:00The Long Walk + YOGAWell, Sunday was BLISTERING hot (I've got very burnt shoulders to prove it. There was a local funfair/carnival on in our town and my (stupid) suggestion was that we walk it. It's about 3.5km each way which is not bad except...<br />Two young kids fighting over who was going to sit in the pram, who couldn't hold onto the buggy board and who didn't want to walk/was hungry/was thirsty. The situation was compounded because my wife had a problem with her footwear that was making it painful to walk (after we'd walk there of course!).<br />The day itself was nice, but too hot. I had to walk (and run) back to get the car to come pick everyone up in the end. My legs were shot from the previous day's running so yes it hurt.<br /><br />YOGA for beginners...<br /><br /><iframe width="560" height="349" src="http://www.youtube.com/embed/C4DLX0Au9WE" frameborder="0" allowfullscreen=""></iframe><br /><br />Well, I must be an idiot.<div>Firstly, one of the first thing she says is "come down off of your brick". WTF? What brick? Yes apparently they were are sitting on a brick (cue impromptu rush to find something to get my bum off the floor).</div><div>Second problem, you have to close your eyes. Great, except you have absolutely no idea what any of the poses look like from how she is describing, so you have to open your eyes and reposition the ipad to see etc.</div><div>Third problem. I'm sorry, but I cannot do the "Tree Pose" with out falling on my arse. Either that or my foot slips with sweat etc.</div><div>I don't think this video IS particularly good for beginners. But now I've done it once, maybe next time I will know a bit more what she is talking about. Overall it felt quite good to havee a bit of a stretch which is good because my posture is the absolute worst.</div><div><br /></div><div>Tonight, weights.</div>Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0tag:blogger.com,1999:blog-1650622966327328122.post-22529232567292586022011-06-25T13:16:00.000-07:002011-06-25T13:50:43.777-07:00C25k Week 9 Day 2 + ShredFirst 5k done. Why? I ran to my parents house today which is a 5.35k journey at it's shortest. I took a short walking breather after 16 minutes and then pressed on for a full 5k. I'm really very pleased with this. It confirms that I can incorporate this run into my routine and I'm certainly ready to finish C25k, improve my 5k time and start working towards 8k.<br /><br />Shred went ok, but it was too much doing it on one day. My legs suffer a lot of pain whilst jumping. My wife joined in which was really nice for my motivation and her fitness. <br /><br />Weigh in day - 158.6lbs 18.2% fat.<br />My run: http://www.dailymile.com/people/MarkJ11/entries/7983159Daddy Markhttp://www.blogger.com/profile/12849752176987495249noreply@blogger.com0