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Rostov V - The Road Ahead


Rostov

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I think that's one of the reasons that they don't like people wearing them - because parkruns are supposed to be social.  I've always run with headphones mainly because I've needed them for couch to 5k podcasts, and after that to help with estimating time and for distraction purposes. Probably I'll use the app to work out a route that I'm confident is circa 5k and then try it with phone/app but without headphones.  I'm a little worried about estimating time/pace without any cues, but the course might be more open than I'm expecting and so easier to gauge distance, and might (or might not) have distance markers.  I could, of course, just wear a watch.  And it's not the end of the world if I don't get my best possible time first time out.

 

What if you just bring your phone along and let the audible beeps ring loud?! Then you'll still have your cues and they cant yell about the no headphone rule :P 

 

Congratulations on the runs :D 

Wandering WarriorLevel 4- STR: 7.5 | DEX: 1 | CON: 7 | STA: 7.5 | WIS: 10 | CHA: 4.25"Your future is created by what you do TODAY, not tomorrow"

 

Battle Log | Fitocracy

 

Lifting Goals: Squats - 545 | Bench - 410 | Deads - 585 

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Thanks Aqweei!  I think I might just try the run without the tech.... what's the worst that can happen?

 

Week four update:

 

Goal 1: A shadow of my former self
Lose 5lbs (average of just under 1lb per week) over the duration of the challenge.  I'll do this by a combination of calorie counting and exercise and run a safe net deficit through, sustainable habits. 

My starting weight is 85.5kg, 188.5lbs, 13 stone 6.5lbs

This week: 84.5kg, 186.3lbs, 13 stone 4.3lbs.  Tiny amount of weight loss this week.  Time to do better on the food front and cut the snacking back further.  On the plus side, I wore my new 34" jeans and my new L size (rather than XL or XXL) shirt over the weekend, and that felt great.  First time I'd worn all "destination-sized" clothes.

 

A sub-goal of this is Citius, Altius, Fortius, which is to work out on at least 11 days of 14.  This has been a regular goal that I've almost always succeeded at in full, so perhaps it's not a challenge any more.

6 out of 7 last week and 5 of 7 this week, so 11 of 14.  Pull-ups still no better than 3 plus a little bit, but I need to make myself work on them more - the novelty has worn off now!

 

Goal 2: Drink water like water, and soda like soda

One of the big changes I made when I first started out with weight loss was cutting out full calorie cokes/sodas.  It wasn't easy, but I succeeded and now rarely have any liquid calories.  However, I don't think I drank any less soda overall, but just shifted to Diet Coke and Pepsi Max.  While I don't want to throw words around like "addicted", I drink more than is good for me and do get a form of "withdrawal" if I don't have any.  This is not good.  I understand there's some research that would indicate that diet sodas are nearly as bad as full calories and that artificial sweeteners are not good for the body.  I'm unconvinced, and I think my experience has been that the kick of something sweet and caffinated helps satisfy cravings for high calorie food.  But perhaps that's doing something bad to my metabolism, I don't know.  What I do know is that it's not a cheap habit, and that if I let myself I'll drink it like it's water.  For this goal, I'm going to have a 1 litre bottle of cold water in the fridge at home which I'm going to drink and finish each day before I have any soda at home.  I'm going to succeed at this at least 5 days out of 7 each week.  I'm allowing myself a bit of wiggle room because this will be difficult on days when I'm not in much.

5 of 7 this week, with exceptions for evenings out.  Not too bad, but I'm still drinking too much of the stuff.

 

Goal 3: The awesomeness of the middle distance runner
These were the targets that I missed in my last challenge and the one before that.  Injury permitting, these are my running goals:

(a) entering a timed 5k run (+1 cha for entering one at all); and

(b ) getting a time of under 30 mins (+3 sta). 

If I miss this, I get +0.5 sta if I complete without walking or stopping, and another +0.5 sta if I'm under 33 mins.

As well as the injury, I also need to make up lost time/training/running.  Hopefully I've not regressed too much, but I don't expect to be able to run 5k immediately - got to build back up.

As mentioned above I've got out and about and running again, and acheiving this goal is now a real possibility, possibly even next weekend.  But my foot is hurting a little, so I'll take it easy and may not run outdoors for a few days.  I also want to think about my ultimate running goals... push on for 10k, or for a better 5k time, or a bit of both?  Probably a bit of both, and I'm also wondering about a faster, shorter run of a mile or so.

 

Goal 4:  Life goal - Roll your Charisma

In my previous challenges I've set myself life goals related to getting to know people better, or opening up more, or turning acquantainces into friends.  Last time I decided to broaden things out and give myself points for times when I've taken a risk and "rolled my charisma" - to use a D&D term.  Actually my charisma score isn't bad, especially diplomacy, but I tend not to take risks and introversion is my default setting.  So in this challenge I'm going to put myself out there and be more open and more talkative and more sociable.  I did pretty well at this last time, and I'd like to continue it this time.  Last time I think I levelled up at this, so I'm going to be a bit tougher on the grading this time round.

Another week inside my comfort zone.  No new points.

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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Full weekly update tomorrow, but I've just achieved goal 3.  At last.  After being prevented by injury for the last two challenges, I've finally done it.  Full points.

 

5k run, time 24:55.  Well under my 30 minute initial target, and my revised "nearer 25 than 30" target. And this on a fairly hilly course and a 40 minute walk to get there....

 

What's really pleasing, though, is the recovery time.  I don't think I had much left in the tank at the end, but 10 minutes later I was ready to walk another 40 minutes or so to get home

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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Awesome job Rostov. That's a pretty nice time considering just like 6 weeks ago you couldn't even run! Roughly 8 minute miles which is a very respectable speed over here in imperial land! :P 

Wandering WarriorLevel 4- STR: 7.5 | DEX: 1 | CON: 7 | STA: 7.5 | WIS: 10 | CHA: 4.25"Your future is created by what you do TODAY, not tomorrow"

 

Battle Log | Fitocracy

 

Lifting Goals: Squats - 545 | Bench - 410 | Deads - 585 

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Thanks both :)

 

Week 5 update....

 

 

Goal 1: A shadow of my former self
Lose 5lbs (average of just under 1lb per week) over the duration of the challenge.  I'll do this by a combination of calorie counting and exercise and run a safe net deficit through, sustainable habits. 

My starting weight is 85.5kg, 188.5lbs, 13 stone 6.5lbs

This week: 85.9kg, which if accurate means I've put on a lot of weight in a very short space of time. I usually weigh myself on Saturday or Sunday mornings, usually after a lie in, and often after an early evening meal.  So it's probably my absolute lightest of the week.  This week I didn't have a lie in, and ate quite late on Friday and Saturday.  So that will probably explain most of it.  However, I have been snacking too much (on two days especially) and I need to get back to resisting temptation before it starts chipping away at my habits.

 

[Edit - weighed myself again today, and back down to 84.9kg - more realistic, but still a sign that I'm not making the progress that I'd like, for the reasons above.]

 

A sub-goal of this is Citius, Altius, Fortius, which is to work out on at least 11 days of 14.  This has been a regular goal that I've almost always succeeded at in full, so perhaps it's not a challenge any more.

6 out of 7 this week. Still no progress on the pull-ups - going backwards if anything, and my hands hurt.

 

Goal 2: Drink water like water, and soda like soda

One of the big changes I made when I first started out with weight loss was cutting out full calorie cokes/sodas.  It wasn't easy, but I succeeded and now rarely have any liquid calories.  However, I don't think I drank any less soda overall, but just shifted to Diet Coke and Pepsi Max.  While I don't want to throw words around like "addicted", I drink more than is good for me and do get a form of "withdrawal" if I don't have any.  This is not good.  I understand there's some research that would indicate that diet sodas are nearly as bad as full calories and that artificial sweeteners are not good for the body.  I'm unconvinced, and I think my experience has been that the kick of something sweet and caffinated helps satisfy cravings for high calorie food.  But perhaps that's doing something bad to my metabolism, I don't know.  What I do know is that it's not a cheap habit, and that if I let myself I'll drink it like it's water.  For this goal, I'm going to have a 1 litre bottle of cold water in the fridge at home which I'm going to drink and finish each day before I have any soda at home.  I'm going to succeed at this at least 5 days out of 7 each week.  I'm allowing myself a bit of wiggle room because this will be difficult on days when I'm not in much.

6 of 7 this week, with exceptions for evenings out.  Not too bad, but I'm still drinking too much of the stuff.

 

Goal 3: The awesomeness of the middle distance runner
These were the targets that I missed in my last challenge and the one before that.  Injury permitting, these are my running goals:

(a) entering a timed 5k run (+1 cha for entering one at all); and

(b ) getting a time of under 30 mins (+3 sta). 

If I miss this, I get +0.5 sta if I complete without walking or stopping, and another +0.5 sta if I'm under 33 mins.

As well as the injury, I also need to make up lost time/training/running.  Hopefully I've not regressed too much, but I don't expect to be able to run 5k immediately - got to build back up.

Done it!  24m 55 seconds.

 

Goal 4:  Life goal - Roll your Charisma

In my previous challenges I've set myself life goals related to getting to know people better, or opening up more, or turning acquantainces into friends.  Last time I decided to broaden things out and give myself points for times when I've taken a risk and "rolled my charisma" - to use a D&D term.  Actually my charisma score isn't bad, especially diplomacy, but I tend not to take risks and introversion is my default setting.  So in this challenge I'm going to put myself out there and be more open and more talkative and more sociable.  I did pretty well at this last time, and I'd like to continue it this time.  Last time I think I levelled up at this, so I'm going to be a bit tougher on the grading this time round.

Another week inside my comfort zone.  No new points.

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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Week 6 update....

 

 

Goal 1: A shadow of my former self
Lose 5lbs (average of just under 1lb per week) over the duration of the challenge.  I'll do this by a combination of calorie counting and exercise and run a safe net deficit through, sustainable habits. 

My starting weight is 85.5kg, 188.5lbs, 13 stone 6.5lbs

This week: 83.6kg, 184.3, 13 stone 2.3lbsPretty good result, as I thought I'd just been plateau-ing for most of the challenge, but looking back I've done pretty well.  I just need to cut down on the snacking a little bit more to lose the last few lbs or so.  But though I say so myself, I'm looking pretty good these days.

 

A sub-goal of this is Citius, Altius, Fortius, which is to work out on at least 11 days of 14.  This has been a regular goal that I've almost always succeeded at in full, so perhaps it's not a challenge any more.

6 out of 7 last week, 5 of 7 this week.  I hadn't got round to putting the pull-up bar back up after friends' staying over during the week.  Sloppy.

 

Goal 2: Drink water like water, and soda like soda

One of the big changes I made when I first started out with weight loss was cutting out full calorie cokes/sodas.  It wasn't easy, but I succeeded and now rarely have any liquid calories.  However, I don't think I drank any less soda overall, but just shifted to Diet Coke and Pepsi Max.  While I don't want to throw words around like "addicted", I drink more than is good for me and do get a form of "withdrawal" if I don't have any.  This is not good.  I understand there's some research that would indicate that diet sodas are nearly as bad as full calories and that artificial sweeteners are not good for the body.  I'm unconvinced, and I think my experience has been that the kick of something sweet and caffinated helps satisfy cravings for high calorie food.  But perhaps that's doing something bad to my metabolism, I don't know.  What I do know is that it's not a cheap habit, and that if I let myself I'll drink it like it's water.  For this goal, I'm going to have a 1 litre bottle of cold water in the fridge at home which I'm going to drink and finish each day before I have any soda at home.  I'm going to succeed at this at least 5 days out of 7 each week.  I'm allowing myself a bit of wiggle room because this will be difficult on days when I'm not in much.

I'm still drinking water, but this has slid away from me at the last, and I'm much less disciplined than I used to be.  I think that diet sodas help deal with food cravings, but it may be that they're sustaining them.  Not sure what's going on here.

 

Goal 3: The awesomeness of the middle distance runner
These were the targets that I missed in my last challenge and the one before that.  Injury permitting, these are my running goals:

(a) entering a timed 5k run (+1 cha for entering one at all); and

(b ) getting a time of under 30 mins (+3 sta). 

If I miss this, I get +0.5 sta if I complete without walking or stopping, and another +0.5 sta if I'm under 33 mins.

As well as the injury, I also need to make up lost time/training/running.  Hopefully I've not regressed too much, but I don't expect to be able to run 5k immediately - got to build back up.

Done it!  But I've not done much running since - my foot injury is playing up again.  I tried to run today and gave up after a few minutes.  Think it's time for a longer rest, and to go back and get some more medical attention - this should have sorted itself out by now.

 

Goal 4:  Life goal - Roll your Charisma

In my previous challenges I've set myself life goals related to getting to know people better, or opening up more, or turning acquantainces into friends.  Last time I decided to broaden things out and give myself points for times when I've taken a risk and "rolled my charisma" - to use a D&D term.  Actually my charisma score isn't bad, especially diplomacy, but I tend not to take risks and introversion is my default setting.  So in this challenge I'm going to put myself out there and be more open and more talkative and more sociable.  I did pretty well at this last time, and I'd like to continue it this time.  Last time I think I levelled up at this, so I'm going to be a bit tougher on the grading this time round.

Big win this week.  Had a great series of conversations with someone I met at a social event, and also managed to smooth over a slightly awkward situation at the same event by deploying assertiveness- which isn't my usual strength.

 

Full end-of-challenge scores to follow....

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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Good job Rostov. Glad to see you excelling at your personal skills and being more comfortable with that "weakness". Keep it up and put that pull up bar back up! :P

Wandering WarriorLevel 4- STR: 7.5 | DEX: 1 | CON: 7 | STA: 7.5 | WIS: 10 | CHA: 4.25"Your future is created by what you do TODAY, not tomorrow"

 

Battle Log | Fitocracy

 

Lifting Goals: Squats - 545 | Bench - 410 | Deads - 585 

Link to comment

And a final wrap-up:

 

Goal 1: A shadow of my former self
Lose 5lbs (average of just under 1lb per week) over the duration of the challenge.  I'll do this by a combination of calorie counting and exercise and run a safe net deficit through, sustainable habits.  This has been a constant goal for each challenge, but as I've less to lose (and it's harder to do) I've made it 5lbs rather than 6lbs this time.

+0.5 con and +0.5 dex are available per 1lb of weight loss, for a total of +2.5 for each.

My starting weight is 85.5kg, 188.5lbs, 13 stone 6.5lbs

 

Finishing weight: 83.6kg, 184.3, 13 stone 2.3lbs.  Total weight lost: 4lbs - 1lb below target.  Stat gains: +2 to con and dex

Very pleased with this result - just below target, but I'm that close to my goal that it's harder to lose than before.

 

A sub-goal of this is Citius, Altius, Fortius, which is to work out on at least 11 days of 14.  This has been a regular goal that I've almost always succeeded at in full, so perhaps it's not a challenge any more.  However, I'd like to track it here to make sure.

 

Suceeded every week, and made a little progress with doing more pull-ups (some of which I've lost recently).

 

Goal 2: Drink water like water, and soda like soda

One of the big changes I made when I first started out with weight loss was cutting out full calorie cokes/sodas.  It wasn't easy, but I succeeded and now rarely have any liquid calories.  However, I don't think I drank any less soda overall, but just shifted to Diet Coke and Pepsi Max.  While I don't want to throw words around like "addicted", I drink more than is good for me and do get a form of "withdrawal" if I don't have any.  This is not good.  I understand there's some research that would indicate that diet sodas are nearly as bad as full calories and that artificial sweeteners are not good for the body.  I'm unconvinced, and I think my experience has been that the kick of something sweet and caffinated helps satisfy cravings for high calorie food.  But perhaps that's doing something bad to my metabolism, I don't know.  What I do know is that it's not a cheap habit, and that if I let myself I'll drink it like it's water.  For this goal, I'm going to have a 1 litre bottle of cold water in the fridge at home which I'm going to drink and finish each day before I have any soda at home.  I'm going to succeed at this at least 5 days out of 7 each week.  I'm allowing myself a bit of wiggle room because this will be difficult on days when I'm not in much.

+0.5 wisdom for each week of success = +3 available overall.

 

Suceeded 5 weeks out of 6, so +2.5 wisdom. This slipped a bit towards the end, and I'm not convinced that this is the best approach to drinking less soda.  I probably just need to.... drink less soda.... rather than set myself a target amount of water to drink through first.  I'm not so sure that helps - maybe I just drink the same amount, but later in the evening.  I need to rethink this one.

 

 

Goal 3: The awesomeness of the middle distance runner
These were the targets that I missed in my last challenge and the one before that.  Injury permitting, these are my running goals:

(a) entering a timed 5k run (+1 cha for entering one at all); and

(b ) getting a time of under 30 mins (+3 sta). 

If I miss this, I get +0.5 sta if I complete without walking or stopping, and another +0.5 sta if I'm under 33 mins.

As well as the injury, I also need to make up lost time/training/running.  Hopefully I've not regressed too much, but I don't expect to be able to run 5k immediately - got to build back up.

 

Finally, finallly, finally suceeded at this, in a time of 24:55. It took three challenges for my injury to clear enough to allow this, and unfortunately I've since aggreviated it again, but I managed it, and loved it. I love running, and once I get my foot sorted it's going to be something I'm always going to do. In the build up to race day I thought 30 mins was a little too modest a target, and mentally revised it to try to get closer to 25 mins than 30, so to break the 25 min mark on a hilly course and a 40 minute walk to get there, is pretty good.

 

Goal 4:  Life goal - Roll your Charisma

In my previous challenges I've set myself life goals related to getting to know people better, or opening up more, or turning acquantainces into friends.  Last time I decided to broaden things out and give myself points for times when I've taken a risk and "rolled my charisma" - to use a D&D term.  Actually my charisma score isn't bad, especially diplomacy, but I tend not to take risks and introversion is my default setting.  So in this challenge I'm going to put myself out there and be more open and more talkative and more sociable.  I did pretty well at this last time, and I'd like to continue it this time.  Last time I think I levelled up at this, so I'm going to be a bit tougher on the grading this time round.

+0.5 points per week where I can say that I've managed to do this.  Total +3 available, which I'll split evenly between wisdom and charisma.

 

Only succeded at this for two weeks out of six, but to be fair I set the bar pretty high for myself compared to previous challenges. If I'd left space for bonuses, I'd probably award myself one for attempting - and largely succeeding at - some mild flirting.

 Level 4 Human Adventurer / Level 4 Scout, couch to 5k graduate, six time marathon finisher.

Spoiler

 

Current 5k Personal Best: 22:00 / 21:23 / 21:13 / 21:09 / 20:55 / 20:25 (4th July 17)

Current 5 mile PB: 36:41 35:27 34:52 (10th May 17)

Current 10k PB: 44:58 44:27 44:07 44:06 43:50 (29th June 17)

Current Half Marathon PB: 1:41:54 1:38:24 1:37:47 1:37:41 (14th June 15)

Current Marathon PB: 3:39:34 3:29:49 (10th April 16)

 

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Great job Rostov! You did good! Congrats on finally succeeding your running goal! =D 

Adventurer | Level 1

CON: 0 | STR: 0 | STA: 0 | DEX: 0 | WIS: 0 | CHA: 0

On Hiatus

 

 

"In three words I can sum up everything I've learned about life — It goes on" -- Robert Frost

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