Princess Pineapple Goes a Bit Faster and a Bit Further...

[Princess Pineapple]

...hopefully!

Just checking in to reserve my slot.

My main goals for the 6wc are to run a little bit faster and increase my maximum distance from 8km to 10km. I will update my goals tomorrow when I've formulated a plan. I'm a little bit behind.

[Princess Pineapple]

Ok. Plan formulated. Basically I'm going to improve my running.

Yesterday was my five month anniversary since I started running. My achievements so far are

5km PB: 33:22 - I have come really close on a number of occasions but not improved on this time set in September.

Fastest kilometre - 5:48/km

Longest runs: 8km - I am consistent and run each kilometre at the same pace ( give or take 10 seconds).

Total distance run - 320.74km in 5 months (that's nerdy isn't it? To add all the distances. Average of 14.58km per week.)

Worst running experience - 3.5 mile trail run yesterday. I woke up this morning and decided I am a road runner for life.

I'm a 42 year old woman with scoliosis. My spine curves into my lungs which restricts my lung capacity. When I first started running I didn't think it was a problem but I now realise that this is because I was going slowly. I really struggle to get any kind of consistent breathing pattern if I run anything faster than a 6:40min/km. which is slow! I can't do anything faster than this for any distance. My fastest kilometre was a complete fluke and I couldn't run any further! Anyway, that's the backstory.

Goal 1: Run at least 20km per week. I'm running with my club and we do a 5km once a week and a longer run (6/7/12 km) once a week. I have been running the 7km for a few months without difficulty. Next week I'm going to do the 12km route and I will run as far as I can! Hopefully all of it. I'll make the remaining kilometres up on another run.

Goal 2: Strength train twice a week to improve my overall fitness. I've saved money for some personal training sessions so I have enough for two sessions a week until at least the end of the 6WC. The PT knows that I want to get stronger for running so he's developing a plan for that. I've already had five sessions with him but those were not focussed on specific goals as we were getting to know each other and see if we could train together. I think he sees me as a bit of a challenge as I'm not his usual type of client.

Goal 3: Beat my 5km PB by the end of the 6WC. I'll aim to do this by doing one session a week of intervals / hill runs etc to improve my speed and technique with my running club runs and fit in some more intervals later in the week when I have time.

Side quest: Improve the families fitness either by bribery, force or stealth. Hubby has started running, just three 5km runs. Typically he's much faster than me. He went straight in with 5km runs and beat my PB on his second run, then beat that PB on his third run. Even my youngest (10 years old) did a 5km Park Run two weeks ago. I think I have banged on about running so much they're doing it to shut me up.

Points wise I'm going for

Goal 1 & 2:

Stamina 3

Strength 3

Wisdom 2

Constitution 1

Charisma 1

I'll work it out on a percentage at the end based on 20km distance and number of times I've visited the gym. So 120km plus 12 strength training sessions would be 100% of points, 60 km and 6 strength training sessions would be 50% of points.

Goal 3 is an all or nothing of 5 dexterity points.

Hopefully I'll post than on the last 6WC. Good luck everyone.

[Talvi]

Well done on all you have already accomplished in the last 5 months and I love how your running has infected the rest of your family!  Good luck this time round!

[Princess Pineapple]

Day 1 and I've been out for two sessions with my running club.

The first session completes my goal 3 for the week. It was a two mile hill run. Our coach took it easy on us because we were all moaning about the trail race we'd competed in yesterday. I made an effort to push up the hills. Average pace 6.54km/minute (I work in kilometres but the boss set a two mile route!)

Then I ran with the beginners group who are running a modified c25k. They are on week 9 now which is 25 minutes continuous running. Both sessions together totalled 6km.

In the Beginners group I ran the back of the group supporting the slower runners. I really enjoying helping the Beginners. It does help me see how far I have progressed and I like to give something back to running and my coach! My coach has signed me up for two courses so that I can help to lead warm ups, and eventually run the Beginners Groups. How amazing is that!? So excited.

Rest day tomorrow.

Daily summary: Ran 6km, one hill run session

[tinkerer]

It looks like you have a really solid plan here. The challenges are fun because you can look back and see where you were a few challenges ago and really see either progress or at least continual effort toward something better.

 

Leading a group would be fun! How many people are in your running club?

[Princess Pineapple]

Well done on all you have already accomplished in the last 5 months and I love how your running has infected the rest of your family!  Good luck this time round!

  

Thank you. I think I have just banged on about running so much they do it to shut me up.

It looks like you have a really solid plan here. The challenges are fun because you can look back and see where you were a few challenges ago and really see either progress or at least continual effort toward something better.

 

Leading a group would be fun! How many people are in your running club?

I tried to get more specific in my running goals. Previous 6WCs have been less specific, such as 3 runs per week, which were fine for where I was then but I'm not improving.

My running club is only a year old, so we are all relatively new to running. We are split into Beginners and Improvers.

Beginners are doing a modified C25k so there's a new group every 3 months. They build up to half An hour for the first 10 weeks then weeks 11 & 12 are aiming to push their distance in that half an hour. The group runs 5 times a week and people can go as many times as they like. It's on a pay per run basis. Each session has between 10 and 30 people.

After 12 weeks, the beginners move up to Improvers. It very mixed ability. I'm at the bottom end for speed but top end for distance. Most people just do the skills sessions and the weekly 5km run. Only about 10 of us do the longer runs. There's probably about 50 of us in Improvers but not everyone attends every session. I think there were about 25 of us last night.

The plan is for me to take on some beginners sessions and one to one beginners to free up our coach to take on more Improvers sessions, I think. She'll continue to take on the faster one to ones and I'll take the overweight middle aged women who need a confidence boost to start. I think the coach is hoping that, as I was an overweight middle aged woman when I started running, I should be a good motivator!

[awesomesue]

Love it and glad I found you to follow along.  Love the side quest.  I have bribed and tricked family into better health.  Heck I will use it as an excuse to dance around with my 10 year old completely embarrassing her and having a great time just to make sure she move.  She has a curved spine in the lumbar but with exercise the doc's and we believe we can avoid any other issues.  Caught it early.  One dr says scoliosis and the specialist says it is 1% too low for that dx.  All the fun and then some.  It is rotating her pelvis.  If you do not mind I am going to let her know about you and the issues you face to help motivate her to take it more seriously with exercising.  My goal is not to have to tell her to do it daily.  Up until recently she could not touch her toes or move without pain.  But through mom's nagging she has worked on it.    

 

You are always so awesome to follow! 

[Erick the Red]

It is impressive that while you have your own goals you are taking the time to help the new runners in the club.  Good attitude. 

[tinkerer]

  

My running club is only a year old, so we are all relatively new to running. We are split into Beginners and Improvers.

Your club seems really cool. Thanks for taking the time to explain how it works. Is part of what you pay for getting some tips and tricks from the coach? Sorry for all the questions; I'm intrigued!

[Princess Pineapple]

Love it and glad I found you to follow along.  Love the side quest.  I have bribed and tricked family into better health.  Heck I will use it as an excuse to dance around with my 10 year old completely embarrassing her and having a great time just to make sure she move.  She has a curved spine in the lumbar but with exercise the doc's and we believe we can avoid any other issues.  Caught it early.  One dr says scoliosis and the specialist says it is 1% too low for that dx.  All the fun and then some.  It is rotating her pelvis.  If you do not mind I am going to let her know about you and the issues you face to help motivate her to take it more seriously with exercising.  My goal is not to have to tell her to do it daily.  Up until recently she could not touch her toes or move without pain.  But through mom's nagging she has worked on it.    

 

You are always so awesome to follow!

  

It's great that it's been spotted early! I was about 10 I think but had a significant curve by then. I'm not sure how bad my curve got, because I never paid attention at clinic, but it was 2-3 degrees from requiring surgery at worst. Fortunately my brace kept it in check. Please do let her see this, or maybe read out selected highlights!

It is impressive that while you have your own goals you are taking the time to help the new runners in the club.  Good attitude.

I think a lot of people get scared and think that they can't do things. I was really motivated by the helpers at my beginners course. I remind the newbies that I'm only 3 months ahead of them.  

Your club seems really cool. Thanks for taking the time to explain how it works. Is part of what you pay for getting some tips and tricks from the coach? Sorry for all the questions; I'm intrigued!

It's the best! We are always the ones having a giggle at events. We don't take ourselves too seriously and we're encouraged to compare ourselves to our own results not each others. It's super supportive. I moaned on Facebook last week about a bad run. I had at least 20 responses from club friends in about 10 minutes! We pay £2 per session (except if you're a helper like me, I don't pay for any sessions). The coach owns the business so it's her wage I suppose. She's paying for my courses though. She does teach us new techniques and runs the training sessions. We are a road running group so she meticulously plans out our routes so it's spot on 5km, 7km or whatever. That takes some doing!

[Princess Pineapple]

Weather is really wet today, but we still had a good turn out at the beginners group. I ran at the back supporting an older lady, I think she's about 60 but I didn't ask! This is the day time group who are on week 8 due to school holidays so it was only 20 minutes. We ran 2km. I could've walked faster but she's doing it and that's amazing IMO.

I then had half an hour off before meeting my PT at the gym. He worked me hard today. Increasing my box squat sets and adding weight to my deadlifts, he's also taken weights off the assisted pull ups, aiming for non assisted pull ups by Christmas. I did leg press drop sets today starting at 100kg and dropping to60kg. 60kg was my maximum a month ago!

I'm debating doing a proper run tonight too. I'll see how I feel. I don't feel that this morning run was a proper one.

Daily summary: ran 2km, one strength training session

Week so far: 8km, one strength training session, one running skills session

[Erick the Red]

Great progress in the gym!  Getting to a non-assisted pull-up will be a great accomplishment.

[awesomesue]

Helping others and hitting the gym...just adds to your list of AWESOME!

[Princess Pineapple]

Great progress in the gym!  Getting to a non-assisted pull-up will be a great accomplishment.

I don't want one, I want ten!

I decided not to run last night but I'm going for a run today instead. I didn't want to push it as I'd worked hard at the gym. I was expecting to ache today but I'm ok. DOMS tomorrow then!

[theophilus]

These are great goals. I think it's really awesome you're bringing your family along this journey with you. What a valuable thing to instill healthy habits while your kids are young. Can't wait to follow your progress!

[Erick the Red]

Ten pull ups is a good goal too, just not the next step is all. 

[Princess Pineapple]

These are great goals. I think it's really awesome you're bringing your family along this journey with you. What a valuable thing to instill healthy habits while your kids are young. Can't wait to follow your progress!

Thanks! My eldest is 17 and I have no chance with him. He did do the Duke of Edinburgh Awards and did a 50km walk and enjoyed it but he wouldn't do it again unless forced to. My little man is doing Junior Parkrun at the weekend so he's on track.

Ten pull ups is a good goal too, just not the next step is all.

I know, aim high though!

It was timed 5km tonight at running club. I didn't really feel like a run but went anyway. My brother is trying for the London 2016 marathon. He runs a bit but not marathon standard. He used to do triathlons years ago but has let his fitness go a lot. He came along and asked me to pace him. He tends to bolt out quickly and run out of steam so wants to a more consistent pace.

We ran together and I managed 33:24. My Garmin claims this as a 5km PB. I thought my PB was 33:22 but this was a race chip time, my Garmin made that race 33:26 and 4.99km. So I am claiming tonight as a PB. It's all a bit of a debate but my previous was on a nice flat route on a dry daytime. Tonight was dark and raining and i was hampered by the fallen leaves. Do I class this as my new PB? I don't know now. I suppose I should aim for a bit lower to be sure. It's definitely the closest I've got.

daily summary: 5km run

Week so far: 13km, one strength training session, one running skills session.

[18ck]

I like that you're inspiring the family - although people like your hub who seem to find running easy are a bit vexing, aren't they.

I normally suggest if you're having breathing problems that you try running without headphones (hearing your own breathing helps) but from the way you've described your club running I guess you're already doing that so prolly no help I guess. What else? Imagine you're being chased by a gang of aubergines. That'll make you speed up.

[tinkerer]

We ran together and I managed 33:24. My Garmin claims this as a 5km PB. I thought my PB was 33:22 but this was a race chip time, my Garmin made that race 33:26 and 4.99km. So I am claiming tonight as a PB. It's all a bit of a debate but my previous was on a nice flat route on a dry daytime. Tonight was dark and raining and i was hampered by the fallen leaves. Do I class this as my new PB? I don't know now. I suppose I should aim for a bit lower to be sure. It's definitely the closest I've got.

Sounds like there is only one real solution: shoot for a 33:15 and then you'll know for sure! I'd guess the error inherent in timing a casual run, especially with a GPS anything, makes those values indecipherably similar. But if you equaled your PB (roughly) in more difficult conditions that sounds like improvement to me...so congratulations!

[Princess Pineapple]

I think I'm going to look at it as I've equalled my 5k PB. So, as Tinkerer says, I'm just going to need to confirm it by shaving another 5-10 seconds off. I've got over 5 weeks to do it. It shows that it's possible though.

18ck -I don't wear headphones when running, I find them off putting and run better without them so I've stopped listening to music when I run. I counted my steps last night which helped because I concentrating on those rather than my breathing so it was bit more natural and came more easily.

I had my second strength training of the week with my PT yesterday. He's so nice. He texted me on Thursday evening to see how sore I was (I wasn't) so he knew how hard to work me yesterday. I'm spending every bit of spare cash I have on him but it's nice to know that it's not just the session time I pay for. I know he's planning the sessions properly. We focused on heavier weights and less reps. More weights off the assisted pull ups too, I'm on half the weight I was a month ago. I've told him that I need unassisted pull ups by Christmas! He thinks it doable without compromising other things that he has planned.

Last night I attended the Run Assistants course, so I'm qualified to run warm up and training sessions under the supervision of my group leader. it was great fun and I'm hoping that it's a good foundation for the LiRF course. I can't wait to run some sessions at the group! Some of the things were things we already do at our group but some were new. We tried teaching and facilitating exercise with the others, so we spent about an hour actually doing different running skills so I'm counting it as another skills sessions.

Rest day today and then a long run tomorrow. The route I have planned is between 8 and 9 km.

Daily Summary: one strength training session, one strength training session

Week so far: 13km run, 2 strength training sessions, 2 running skills sessions

[18ck]

That's a pretty decent week!

[awesomesue]

I love reading all the cool things you are doing!  Way to kill it.

 

I know it means a lot for the family.  That is excellent.

[Polgara19]

Just wanted to say it sounds like you have some great goals, and that you're making great progress!  Gotta say, your running club sounds like tons of fun, and don't worry too much about exact measurements!

 

[Princess Pineapple]

Whoop whoop!

I went for my long run tonight. The route was planned as a 6km, 7km or 13km. I'd planned to do 7km as a start and then push a bit further if I felt ok. I've never run further than 8km though. I started off well so ran the 7km route, I felt ok so did an extra block so ran 9.43km in total. I felt good at the end and could have gone further but the fast group were finishing their 13km.

It took 1hour and 9 mins and I got a negative split!!!! I want to do the 10km race in one hour ten minutes next weekend so I'm pleased with that. It's been an awesome week.

Weekly summary: Distance run 22.43km, two strength training sessions, two running skills sessions

[awesomesue]

Way to go Princess Pineapple!  That is so exciting.