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September 8, 2010

fitness: c25k wk7r1

Posted by dogpossum on September 8, 2010 6:25 PM | Comments (0)

feeling:good, calories: 454 distance: 4.6 km, duration: 00:35, pace: 07:36, effort: 4/5, sunny
Surprised I made it through the whole thing without stopping to walk. But also pleased that I made it as far as I did last time, but without the extra 10minutes walking.

"fitness: c25k wk7r1" was posted in the category fitness and running and walking and c25k

September 5, 2010

fitness: c25k wk6r3

Posted by dogpossum on September 5, 2010 6:24 PM | Comments (0)

distance: 4.8 km duration: 00:40 pace: 08:20 feeling: good, effort: 4/5, calories: 519

10 minutes extra walking because it was a glorious day.
Did the wk6 r3 run, but halved the walking time in the middle because I should have been doing wk7r1.
Felt fine, but utterly exhausted afterwards, just like after dancing and walking on the weekend.
Weak girl is weak.
2 days ago
Weather

"fitness: c25k wk6r3" was posted in the category c25k and fitness and running and walking

September 3, 2010

fitness: c25k w6r2

Posted by dogpossum on September 3, 2010 10:52 PM | Comments (0)

distance: 4.6km, duration: 0:30, pace: 06:31, calories: 389, feeling: good, effort:3/5

CanNOT figure out how to map my run. :(
Had a shocking headache but decided to go for a run to see if the exercise would shake it loose. And it did. Yay. Mid-way realised I'd stuffed up with the ipod (again), so just ran to where I usually turn around, and then walked the middle walk block from there.
Realised I was late for Dr's appt afterwards, so just walked on to Summer Hill straight away.
Feeling good: cold has pretty much gone and knee/foot/etc are all ace. Running: I <3 you.
about 5 hours ago
Weather

"fitness: c25k w6r2" was posted in the category c25k and fitness and running and walking

August 24, 2010

fitness: c25k w6r1

Posted by dogpossum on August 24, 2010 1:55 PM | Comments (0)

distance: 4.45km, time: 0:30, pace: 06:44, calories: 389, feeling: great, effort: 4/5

Better time, better distance. But dealing with a nasty knot of cramp in my left calf which started on Sunday during dance work. Will rest and stretch, rest and stretch.
Got puffed, got snotty (it's spring!), but think I've finally ditched that annoying slumpy bug that was bringing me down. All-strong, all the time from now on.

"fitness: c25k w6r1" was posted in the category c25k and fitness and running and walking

August 18, 2010

fitness: c25k w5r3

Posted by dogpossum on August 18, 2010 5:03 PM | Comments (0)

distance: 3.99km, duration: 0:30, pace: 07:31, calories: 389, feeling: good: effort: 3/5

Had some minor knee aches yesterday and thought perhaps I shouldn't do the 20min running block of wk5r3 today, but I couldn't help myself. Will see if I pay for this. Think knee pain is related to failure to do knee exercises on weekend. Bad, bad elite athlete.
Found the longer block fine, though I worked a bit harder than I thought I would. Overall, I'm fitter than I was the first time I did this, but I have lost a lot of fitness since I finished c25k the first time

"fitness: c25k w5r3" was posted in the category c25k and fitness and running and walking

August 16, 2010

fitness: c25k w5r2

Posted by dogpossum on August 16, 2010 5:01 PM | Comments (0)

distance: 3.99km, duration: 0:30, pace: 07:31, calories: 389

I am STILL running the same distance as during week 4.
The two long blocks were surprisingly unhard. I thought it was another ipod mistake, and took it as a challenge. It was nice to actually think 'oo, this will be harder' and then to push myself a bit. But I didn't actually run very fast or very far, so I guess it wasn't that big a deal.
But I'm looking forward to the rest of the week5 runs.

"fitness: c25k w5r2" was posted in the category c25k and fitness and running and walking

August 13, 2010

fitness: c25k w5r1

Posted by dogpossum on August 13, 2010 10:37 PM | Comments (0)

duration: 00:30, pace: 07:31, calories: 389, effort:3/5, feeling: good, distance: 3.99km

Nice. Week 5 reminds me that this is actually running, not a doodleoodle walk. It wasn't as hard the first time, but my body made it clear that it's not really as fit as it was.
I've been off the antihistamines for a couple of days and I reckon it's making me feel less lethargic. Or at least the placebo is thoroughly on-track. :D

"fitness: c25k w5r1" was posted in the category c25k and fitness and running and walking

August 11, 2010

fitness: c25k w4r3

Posted by dogpossum on August 11, 2010 8:59 PM | Comments (0)

km tracked: 3.99, pace: 07:31, duration: 0:30, calories: 389, feeling: alright

Tired tired tired. I've had enough of this low-energy tiredness. But it didn't really affect my running that much, just made me feel tiiiiired.
I did run 3 of c25k wk4 again because I've had a week off for Canberrang.

"fitness: c25k w4r3" was posted in the category c25k and fitness and running and walking

August 5, 2010

fitness: c25k w4r3

Posted by dogpossum on August 5, 2010 2:12 AM | Comments (0)

feeling: good, distance: 3.99 km, duration: 00:30, pace: 07:31, calories: 389

Nice. I'm kind of ready to get back to proper running in my brainz, but I will resist and keep taking it easy so my knee doesn't explode.
less than a minute ago
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"fitness: c25k w4r3" was posted in the category c25k and fitness and running and walking

August 2, 2010

fitness: c25k w4r2

Posted by dogpossum on August 2, 2010 8:32 PM | Comments (0)

km tracked: 3.9, duration: 0:30, pace: 7:41, feeling: good, effort: 3/5, calories: 389

A bit stiff and sore in the hammies after yesterday's bending and scrubbing work.
2 minutes ago
Weather

"fitness: c25k w4r2" was posted in the category c25k and fitness and running and walking

July 31, 2010

fitness: c25k w4r1

Posted by dogpossum on July 31, 2010 9:37 PM | Comments (0)

km tracked: 3.72; duration: 0:30; pace: 08:03; feeling: great; calories: 389; effort: 3/5; humid, overcast, sunny, warmer

HUMID! And much warmer than usual.
The slightly longer run sections were nice - came home feeling just a little bit more adrenaline charged. I'm going to have to watch I don't overdo it and bust up my knee again.

"fitness: c25k w4r1" was posted in the category c25k and fitness and running and walking

July 30, 2010

fitness: c25k w3r3. again.

Posted by dogpossum on July 30, 2010 3:37 AM | Comments (0)

km tracked: 3.39; pace: 8:50; calories: 389; feeling: great

Wk3 run3 _again_. I'm pretty sure I've done this about a million times. But then, I'm not really supposed to be running properly on the bung knee yet.
I'm looking forward to proper running, but I'm also enjoying the dawdley pace.

"fitness: c25k w3r3. again." was posted in the category c25k and fitness and running and walking

July 26, 2010

fitness: c25k w3r3

Posted by dogpossum on July 26, 2010 4:27 AM | Comments (0)

km tracked: 3.39, duration: 00:30, pace: 08:50, calories: 389, feeling: good

Nice. Knee held up fine, especially after a good rub-down yesterday.
...though now I wonder if I was supposed to be doing run 1 of wk4 instead of wk3r3... ? Whatevs. Slow and steady is _definitely_ my mantra (although 'gaining without pain' might be good).
...looks like I've gotten all confused with the weeks and done run3 of week 3 twice, but not done run 1 or 2 of that week. I'll try to remember to do the same run again on Wednesday (ie a third run from week3, as they're all the same. I think). Doh.

"fitness: c25k w3r3" was posted in the category c25k and fitness and running and walking

July 23, 2010

fitness: c25k wk3r3

Posted by dogpossum on July 23, 2010 4:24 AM | Comments (0)

km tracked: 3.39km, duration: 00:30, pace: 08:50, calories: 389

Feeling pretty good, except I've just had no energy and been a bit puffy post-run. Not in a 'I've run really fast way' but in a 'I can't get any air' way. I figure it's just a cold or bug I've been battling.
Either way, the running itself is going fine, but I can't seem to go as far as I usually do...

"fitness: c25k wk3r3" was posted in the category c25k and fitness and running and walking

July 21, 2010

fitness: c25k w3r1

Posted by dogpossum on July 21, 2010 2:45 AM | Comments (0)

distance: 3.23 km duration: 00:30, pace: 09:18, calories: 389

How could I get a shorter distance when I'm actually running _more_?
Whatevs. Running is nice. We are still pain-free and it is great. I'm gonna continue with the c25k to steadily build me up to previous levels of orsm and avoid injury. It'd be frustrating, if it weren't for the fact that both my podiatrist and I are amazed that (with dodgy foot) I'm actually _walking_ without pain, let alone running. I am made of strongs, I think. :D

"fitness: c25k w3r1" was posted in the category c25k and fitness and running and walking

July 19, 2010

fitness: c25k w2r3

Posted by dogpossum on July 19, 2010 2:47 AM | Comments (0)

km tracked: 3.23, duration: 00:30, pace: 9:18, calories: 389

Nice.

"fitness: c25k w2r3" was posted in the category c25k and fitness and running and walking

July 12, 2010

fitness: c25k w1r1

Posted by dogpossum on July 12, 2010 2:52 AM | Comments (0)

duration: 00:30, distance: 3.69km, pace: 8.07, feeling: good, calories: 389

Doing the first run of c25k with a friend who's starting and wanted company. Not sure I'm any good at running with other people - I don't like the way it distracts me from my own rhythm. Even though the company was nice.
Knees are *knock on wood* feeling GREAT. But I've had about enough of this snot - it's making me tiiiiiired.

"fitness: c25k w1r1" was posted in the category c25k and fitness and running and walking

July 9, 2010

fitness: c25k w2r2

Posted by dogpossum on July 9, 2010 10:21 PM | Comments (0)

duration: 00:30, kilometres tracked: 3.19km, calories: 389, feeling: good, pace: 7:38

Feeling fatigued from constant allergy issues... wonder if I actually have a cold? Either way: boo to lack of energy.
But it's still very nice to be out and running/walking about regularly again. Still no knee pain, so feeling pretty optimistic about returning to proper running. Might continue with c25k til end, though, as I like the structure.

"fitness: c25k w2r2" was posted in the category c25k and fitness and running and walking

July 5, 2010

fitness: c25k w1r3

Posted by dogpossum on July 5, 2010 11:20 PM | Comments (0)

km tracked: 3.52, duration: 00:30, pace: 08:31, calories: 389, effort: 3/5, feeling: great

chilly and rainy, but: new tracksuit pants! Had to fang it to catch the lights and nearly kicked my own arse. No aches in the bodgy foot, no knee pain, nothing but persistent allergy snot (which is NOTHING!).

"fitness: c25k w1r3" was posted in the category c25k and fitness and running

July 2, 2010

fitness: c25k w1r2

Posted by dogpossum on July 2, 2010 1:51 AM | Comments (0)

km tracked: 3.63, duration: 00:30, feeling: great, effort: 2/5, calories: 389, pace: 08:15

Still doing the first week of c25k because it didn't give me any pain the other day. Had shocking allergies last night, so a nice walk/run in the sun helped get rid of the snot, but kind of made me tired. Not sure whether to keep going with the supergentle program or to risk it with something more.... Might keep it mellow for a month, til the podiatrist-enforced unloading period is done.

"fitness: c25k w1r2" was posted in the category c25k and fitness and running and walking

June 29, 2010

fitness: c25k w1r1

Posted by dogpossum on June 29, 2010 9:16 PM | Comments (0)

km tracked: 3.51, duration: 00:30, pace: 08:32, calories: 389, effort: 1/5, feeling: great

Did the first c25k run this morning because I _really_ wanted to get out and do some running but couldn't trust myself not to overdo it. It was frustrating to have to stop running during the intervals, but the gentler program was a very good idea.
Now have about sixty million exercises and stretches to do post-running, so that takes me _longer_ than the actual runs.
It was very nice to get out again, and my knees feel ok atm. We'll see how they feel tomorrow, though.
I think I'll keep going with c25k from the beginning 3 days a week, but alternate it with some cycling and yoga to get a proper amount of exercise. If my joints can hack it. Will take it easy for now, though, until the podiatrist's exercises get me full of strongs.

"fitness: c25k w1r1" was posted in the category c25k and fitness and running and walking

June 9, 2010

fitness: running

Posted by dogpossum on June 9, 2010 8:12 PM | Comments (0)

km tracked: 4, duration: 00:30, pace: 06:53, calories: 389

"fitness: running" was posted in the category fitness and running

June 2, 2010

fitness: running

Posted by dogpossum on June 2, 2010 8:09 PM | Comments (0)

km tracked: 4, duration: 00:30, pace: 06:53, calories: 389, effort: 4/5

This time I stopped for a 3 minute walk in the middle to give my foot and knee and ankle a break, and it was much better. Then managed to do the last half of the route actually _running_. Still a bit worried about overdoing it and seriously re-injuring my right foot. So I will take things carefully.
Aiming for a third run this week and one yoga session, plus dancing on the weekend, but I'll play it by ear.
Finally: the rain has gone.

"fitness: running" was posted in the category fitness and running

May 31, 2010

fitness: running

Posted by dogpossum on May 31, 2010 8:07 PM | Comments (0)

km tracked: 4, time: 00:45, pace: 10:20, calories: 584, effort:4/5

Managed 15mins of running before sore knee/foot combination put a stop to that. I'm really not happy with the pain I'm getting. I think I'm going to have to give up and go and see the podiatrist. Boo.
Meanwhile, I'm going to do walking instead of running, because I can't handle doing so little exercise.
Oh. It took me 5 minutes longer to walk a route I usually run.
Slow runner is slow.

"fitness: running" was posted in the category fitness and running

May 22, 2010

fitness: running

Posted by dogpossum on May 22, 2010 8:03 PM | Comments (0)

km tracked: 4, time: 00:30, pace: 06:53, calories: 389
calories

Argh! Under 5k again! I guess I just can't run 5k in 30mins... though I reckon I get a bit faster each time. If I ran 3 times a week I reckon I could get it happening.
First time running at night. Cars! Wore my glowy cycling jacket for safety and was very grateful I did.

"fitness: running" was posted in the category fitness and running

May 19, 2010

fitness: 30min run

Posted by dogpossum on May 19, 2010 4:26 PM | Comments (0)

distance:5.40km, time: 0.30, pace: 05:57, calories: 389

Think my timer got stuffed up, so I ran further than usual, and ran faster. Though I was running in the afternoon rather than first thing... either way, I got cramps so I had to walk for about 5mins at the end. Argh. But I still got i 5k of solid running. Yay.

"fitness: 30min run" was posted in the category fitness and running

May 17, 2010

fitness: 30min run

Posted by dogpossum on May 17, 2010 1:01 PM | Comments (0)

effort: 5/5 , feeling: good, duration: 30min, distance: 4.4 km, pace: 06:49, calories: 389

Felt pretty good. Had to run with a long sleeve tshirt over my normal tshirt because I can't hack the cold mornings any more!
A bit cranky I haven't made 5k in 30mins, but I figure I'll get there. Slowly but surely.
No pain and recovered well from last run. Yay yoga, yay taking it a bit easier. Thinking about 3 runs this week.

"fitness: 30min run" was posted in the category fitness and running

May 13, 2010

fitness: 30min run

Posted by dogpossum on May 13, 2010 12:58 PM | Comments (0)

distance: 4.48 km, time: 00:30, pace: 06:41, effort: 4/5, feeling:3/5, calories: 389

Still not quite as fast as I'd like, and a bit puffy today. I think 3 days a week is better for improving, but I'm just easing in to it so I don't hurt myself again.
Next week I should be up for 3 runs per week again, and I should see more improvement. But otherwise, I'm quite happy with this - no pain, reasonable rhythm.

"fitness: 30min run" was posted in the category fitness and running

May 10, 2010

fitness: 30min run

Posted by dogpossum on May 10, 2010 9:53 PM | Comments (0)

km tracked: 4.01, time: 00:30, pace: 07:29, calories: 389, feeling: 4/5, effort: 4/5

Back on shorter runs so I can get back to running three times a week without lasting pain. Once I'm there, I'll work on increasing the distance/time again. Today was good: no cramps, no pain, and I ran evenly and well the whole time. Not as far as I'd like to run, but a _good_ run. We'll see how the knee/ankle/foot/hip combo fairs after this.
(5min warm up, 5min warm down in addition)

"fitness: 30min run" was posted in the category fitness and running

May 7, 2010

fitness: 30min run

Posted by dogpossum on May 7, 2010 9:49 PM | Comments (0)

km tracked: 4.72, time: 00:30, pace: 06:21, calories: 389, effort: 4/5, feeling: 4/5

Cramps! Cramps! All that work in yoga yesterday probably contributed to calf cramps.
I'm back to 30min runs because I want to build up again slowly. It feels a bit poo to only run 4.7k, but it feels much worse to nurse all those aches and pains from pushing it too far.

It might have been a short run, but my knees and hips and so on are still feeling good, post-run.

"fitness: 30min run" was posted in the category fitness and running

May 4, 2010

fitness: Einto10k wk5, run1

Posted by dogpossum on May 4, 2010 8:06 PM | Comments (0)

km tracked: 5.75, time: 00:40, pace: 06:57, calories: calories, effort: 4/5, feeling: good

Tired. Had to stop at stupid traffic lights a few times (!) and it sucked too much time out of my run. Boo.

"fitness: Einto10k wk5, run1" was posted in the category E210k and fitness and running

April 29, 2010

fitness: Einto10k wk4, run 3

Posted by dogpossum on April 29, 2010 8:00 PM | Comments (0)

km tracked: 5.94, time: 00:45, pace: 07:34, calories: 407, feeling: good, effort: 4/5

Einto 10k wk4, run3. Same route as the last run, same time, etc.
Shitty allergies last night left me feeling a bit tired in the morning. But running was good as it clears out my sinuses (yes, I know). But feeling snotty and a bit tired afterwards.

"fitness: Einto10k wk4, run 3" was posted in the category E210k and fitness and running

fitness: Einto10k wk4, run 3

Posted by dogpossum on April 29, 2010 11:56 AM | Comments (0)

distance: 5.94 km, time: 00:45, pace: 07:34, calories: 407, feeling: good, effort: 4/5

Same route as the last run, same time, etc.
Shitty allergies last night left me feeling a bit tired in the morning. But running was good as it clears out my sinuses (yes, I know). But feeling snotty and a bit tired afterwards.

sunny

"fitness: Einto10k wk4, run 3" was posted in the category E210k and fitness and running

April 26, 2010

fitness: Einto10k, wk4, run2

Posted by dogpossum on April 26, 2010 2:01 PM | Comments (0)

distance: 6km, time: 00:45, pace: 07:34, calories: calories, feeling: great, effort: 4/5

run2 of wk4 of the Ease into 10k: 4x8min + 3x1min walk + 10 warm up/down.
It wasn't difficult at all, though I was getting some muscle tightness in my hip.

"fitness: Einto10k, wk4, run2" was posted in the category E210k and fitness and running

April 22, 2010

fitness: time to unload

Posted by dogpossum on April 22, 2010 10:53 AM | Comments (0)

Well, I recovered from the sore knee, but I'm still getting nasty pain in my right shin and in my right foot in the old injury. The shin feels like shin splints, which I had trouble with when I was into charleston hardcore. At this point, I need to rest and unload, and then start again. I'm thinking I might stay off running for a while, as it's the impact which hurts. Instead, I'll try to do some proper, regular walking so I can stay a bit fit, at least. I'm tempted to cycle in the mornings, but the roads are crazy busy when I usually run (about 7.30) and cycling in peak hour traffic is not fun. There are the bike paths along the canal and water front, though, so I should think about that. At this point, though, I'm very disappointed, but I'm also quite worried about my old foot injury. Recovering from that took a very long time. But I know that I have to be patient and just let it heal.
At any rate, this week I ran on Monday, and I won't run again for a while. I am DJing on Friday, so there's the possibility of dancing, but I'll try _not_ to dance. Yeah, right. And I'd like to do a long walk on the weekend, which might be a bit much. We'll see.
I do love running, though, and I think that the high impact + speed of running requires good core strength and stability, and that's the one thing I really like. It's super useful for dancing, and makes dancing so much more fun. I was also beginning to see the benefits of running on my latissimus dorsi, which is one of those muscles partner dancers obsess about, because it's very useful for helping you connect your arm to your hips/centre. I like figuring out how these things work when your body is in motion. I like the way movement forces you to multitask: not fall over and figure out how your body works.
The challenge for me is always to stay relaxed in the muscles that aren't working (alert but not alarmed), while also being able to activate and use the busy muscles just enough to do the job. I am continually fighting to release tension in my upper body (especially my right shoulder - a side effect of bung foot and a lifetime of hardcore writing). The best way of doing this (usually) is to stabilise my core. If hips are stable, then my upper body doesn't need to overcompensate to stop me falling over. Running has helped me isolate these two parts (which are of course actually far more complicated interconnected groups of muscles and bones and so on) and begin to get stronger in the core. I have less curve in my lower back, which is partly because my pelvis is less tilty, which is because various muscles and things in the front of my torso are more active, 'pulling' it into place. This in turn frees up muscles (like my lower back) and lets them relax.
The nicest effect has been having the chance to loosen up my shoulders, which then lets me feel how my lats are working. It's very nice and very interesting. My one concern is that stopping running will stall my progress. But the good thing about having a body, is that you have it for your whole life, so you never need stop learning about these things. And learning how to use them.

Once again, I'm surprised by how much of my life involves fitness and exercise. We have no car, so walking to the train and bus is important, and I do all my errands by bike. We like going on bike rides with our friends, we like walks, and we like dancing. We're also up for anything fun that involves exercise - games, frisbee, etc - fun stuff that gets your heart rate up. I guess that once you get a minimum level of fitness, your body becomes the perfect medium for fun. :D

(photo is from the wikipedia page linked above)

"fitness: time to unload" was posted in the category bikes and fitness and lindy hop and other dances and running

April 19, 2010

E210k: wk4, run1

Posted by dogpossum on April 19, 2010 9:55 PM | Comments (2)

distance: 6.16 km, time: 00:45, pace: 07:18, calories: 584, effort: 4/5, feeling: ok

I've decided to stop pushing my bad foot with the Bridge to 10k program as it was leaving me really really sore. So I started at week 4 of the Ease into 10k, which is essentially starting 2 weeks before the B210k begins. So I did 4 x 8 min runs + 3x1min rests and 10 min warm up and down. This is heaps gentler than the 3 x 15min blocks I was doing.
I'm still very tight in the calves (a side effect of bad foot) and had to use my 1min intervals to streeeeeetch. New shoes are wonderful but a little snug across the toes, so I also had to stop to adjust them during the 1min intervals.
But, overall, it was a nice run. And I made better time over this distance than I have done during the C25k. I think. :D

humid, sunny

Edit: My knees hurt a _lot_, so I think I'm going to have to take a serious break from running for a while to get over the impact of the longer B210k runs. I wish I'd followed my initial instinct and gone with the easier runs at first. Oh well. But the pain is quite debilitating - I've got very sore knees, and I've had trouble with pains in my shins (like shin splints, but actually almost certainly related to my bung foot) and begun to get some ache in my sore foot.
So it's time to ease off. This is quite demoralising. I'm addicted to running, mostly for the way it improves me mood, and makes it easier to manage stress and anxiety. I am going to need to find some sort of exercise substitute so I can keep my fitness and mood up. Cycling, unfortunately, is terrible for my sore knees. Dancing isn't much good either.

"E210k: wk4, run1" was posted in the category B210k and E210k and bikes and c25k and fitness and running

April 15, 2010

B210k: wk2, run2

Posted by dogpossum on April 15, 2010 9:52 PM | Comments (0)

distance: 7.86 km, time: 00:57, pace: 07:15, calories: 740, effort: 5/5

Slow runner is sloooooow.

sunny

"B210k: wk2, run2" was posted in the category B210k and c25k and fitness and running

April 12, 2010

B210K: wk2, run1

Posted by dogpossum on April 12, 2010 9:51 PM | Comments (0)

distance: 7.28 km, time: 00:57, pace: 07:50, calories: 740, effort: 5/5

Tired, now. It was a long run and I was puffing like crazy at the end.
Some arsehole in a 4wd yelled out his window at me for about a minute because I ran past him on a zebra crossing. This is the first time this has happened to me running rather than cycling.
I didn't yell back, mostly because I was 2mins from home and puffed, but I kept thinking 'wish he'd check his speedo for me - I bet I'm pwning this'.
Why do these sorts of arseholes think the worst insult they can yell at a woman is 'fat cow'? Particularly when they're _stitting_ in a car?
Motorists are fuckwits. I, however, am a running ninja. 7km _and_ I pwned the patriarchy. All in one run.

"B210K: wk2, run1" was posted in the category B210k and c25k and fitness and running

April 9, 2010

8track: strings and clapping for running

Posted by dogpossum on April 9, 2010 8:05 PM | Comments (0)

Image from shorpy, though I almost went with this.

I actually listen to the songs in the following order. That way they start mellow and get crazier, so I can wake up gently, then get my arse kicked a bit when I start to lag later on.

Thulandivile (Keep Quiet I've Heard You) Elite Swingers Natural Jazz 131 2:39
Dinah Preservation Hall Preservation Hall Hot 4 With Duke Dejan 154 2004 5:01
Eh la bas Preservation Hall Jazz Band Shake That Thing 191 2004 3:52
Baby (Darlin') Baby Midnight Serenaders Sweet Nothin's 243 2009 3:16
A Mug Of Ale Joe Venuti's Blue Four All Star Jazz Quartets (disc 3) 220 1927 3:07
Coffee's Cold/Tater Patch Uncle Earl Going to the Western Slope 254 2004 3:08
Double Check Stomp The Pasadena Roof Orchestra Rhythm Is Our Business! 228 1996 3:59
The Love Me Or Die C.W. Stoneking Jungle Blues 153 2008 3:55
El Pito (I'll Never Go Back To Georgia) Joe Cuba Crooklyn: Vol. I 157 1966 5:33
If I Could Be With You One Hour Tonight Linnzi Zaorski and Delta Royale (Charlie Fardella, Robert Snow, Matt Rhody, Seva Venet, Chaz Leary) Hotsy-Totsy 129 2004 2:36
The Clapping Song Shirley Ellis Because Of Winn-Dixie (Original Motion Picture Soundtrack) 168 2005 3:11
Drinker Born Uncle Earl Waterloo, Tennessee 2007 3:22
Stay A Little Longer Bob Wills and his Texas Playboys The Tiffany Transcriptions (vol 2) 232 3:07
Some of These Days Midnight Serenaders Sweet Nothin's 255 2009 3:29
El Panadero Cheba Massolo Coyazz 202 2008 2:32

"8track: strings and clapping for running" was posted in the category 8 tracks and music and running

April 6, 2010

B210k: week1, run2

Posted by dogpossum on April 6, 2010 9:45 PM | Comments (0)

distance: 6.39 km, time: 00:53, pace: 08:18, calories: 688, effort: 5/5

Man, it kicked it my arse. But it was good and I didn't stop running in the running bits. Running later in the day to avoid the rain meant running in the heat and humidity and I SWEATED so much.
Some aches in my bad foot - makes me think I should revisit the podiatrist to have my orthotics checked (it's been a year).
My shins were a bit achey before I started. I don't do any warm up stretches, but lots of warm down stretches. I think I need to do proper warm ups, beyond the 5minutes walk.

sunny

"B210k: week1, run2" was posted in the category B210k and fitness and running

April 5, 2010

B210k: wk1, run1

Posted by dogpossum on April 5, 2010 9:43 PM | Comments (0)

distance: 6.35 km, time: 00:53, pace: 08:20, calories: 688, effort: 5/5

Good! Something strange happened to the ipod app partway through so I think I ended up running further than I planned. I didn't hear the halfway tone, and when I checked I was over the halfway point. Then the ipod reset itself. Bah.
But I just ran and ran and it wasn't hard. Though allergies made breathing difficult.
Running an hour later in the day was crap, though - the sun was hotter and made it less pleasant, even in the cooler morning.

cloudy, sunny

"B210k: wk1, run1" was posted in the category B210k and fitness and running

April 2, 2010

B210k: wk1, run3

Posted by dogpossum on April 2, 2010 9:47 PM | Comments (0)

distance: 6.53 km, time: 00:53 08:06, calories: 688, effort: 5/5

The running is still hard, but not as hard as Wednesday. Had seriously tight calves/hamms though, so I had to spend my first two 1min walking intervals stretching. Dunno if I'll be able to hack the jump to week 2's longer intervals. We'll see.
The stupid B210k app is SCREWED and restarted my third run again. So I ended up running further than planned (by about 5minutes) in that section again.

"B210k: wk1, run3" was posted in the category B210k and c25k and fitness and running

c25k: wk9, run3

Posted by dogpossum on April 2, 2010 9:42 PM | Comments (0)

distance: 4.51 km, time: 00:40, pace: 08:52, calories: 519, effort: 4/5

The streets were really empty and it was strange running without an audience.
I feel really good, and I even managed to pick up my speed a bit in the last few minutes to get back to my starting place. Now I need to work on getting my time down - I do just under 1k walking to cool up and down, so I really need to get my running speed up to get to 5k in 30minutes.

cloudy

"c25k: wk9, run3" was posted in the category c25k and fitness and running

March 31, 2010

c25k: wk9, run2

Posted by dogpossum on March 31, 2010 9:39 PM | Comments (0)

distance: 5.14 km, time: 00:40, pace: 07:46, calories: 519, effort: 4/5

Got to the end of the running part and literally groaned in disappointment. This is getting easier (and funner).

cloudy, overcast

"c25k: wk9, run2" was posted in the category c25k and fitness and running

March 29, 2010

c25k: wk9, run1

Posted by dogpossum on March 29, 2010 9:38 PM | Comments (0)

distance: 5.09 km, time: 00:40, pace: 07:51, calories: 519, effort: 5/5

I had difficulty finding my rhythm in the first ten minutes or so, but it was fine after that. It was a bit challenging, but not as hard as wk8run3 was. I feel pretty good now.

hot, humid, overcast

"c25k: wk9, run1" was posted in the category c25k and fitness and running

March 26, 2010

c25k: wk8, run3

Posted by dogpossum on March 26, 2010 8:49 PM | Comments (0)

distance: 5.29 km, time: 00:38, pace: 07:10, calories: 493, effort: 5/5

Much better today! I've broken the 5k mark, which is very exciting (time for a new goal, I think). The flatter route made all the difference. Imagine what it would be like running a route that was actually flat!

sunny

"c25k: wk8, run3" was posted in the category c25k and fitness and running

March 24, 2010

c25k: wk8, run3

Posted by dogpossum on March 24, 2010 8:47 PM | Comments (0)

distance: 4.4 km, time: 00:38, pace: 08:38, calories: 493, effort: 5/5, feeling: not too good

Had to walk at about the 20min mark, then ran then had to walk, then ran, then finally just had to walk home. Woke up feeling tiiiired in my body and found the (quite hilly) new route really hard. Feel so rough after the run I suspect some sort of cold in my future. :(
But at least I got in 20mins of running and went the whole distance - I couldn't have done that 3 weeks ago. I'll repeat run2 of week8 next, then have another go at run3.

cloudy, hot

"c25k: wk8, run3" was posted in the category c25k and fitness and running

March 22, 2010

c25k, wk8, run2

Posted by dogpossum on March 22, 2010 8:46 PM | Comments (0)

distance: 4.88 km, time: 00:38, pace: 07:47, calories: 493, effort: 5/5

Cool weather, but very cloudy and with some sprinkly rain. Not enough birds. Running was about the same level as hardness, though the transition to the hillier route has required more effort in parts. Very tired afterwards, probably because I didn't go to bed early enough. :D

cloudy, humid, overcast

"c25k, wk8, run2" was posted in the category c25k and fitness and running

March 19, 2010

c25k: wk8, run1

Posted by dogpossum on March 19, 2010 8:43 PM | Comments (0)

distnace: 4.71 km, time: 00:35, pace: 07:26, calories: 454, effort: 5/5

I feel really good. It was still hard in the last 5 minutes, but not as hard as I thought it'd be, especially as I went a slightly more hilly route.

sunny

"c25k: wk8, run1" was posted in the category c25k and fitness and running

c25k: wk8, run1

Posted by dogpossum on March 19, 2010 8:41 PM | Comments (0)

distnace: 4.71 km, time: 00:35, pace: 07:26, effort: 5/5, calories: 454

I feel really good. It was still hard in the last 5 minutes, but not as hard as I thought it'd be, especially as I went a slightly more hilly route.

sunny

"c25k: wk8, run1" was posted in the category c25k and fitness and running

March 17, 2010

c25k: wk7, run3

Posted by dogpossum on March 17, 2010 8:39 PM | Comments (0)

distance: 4.55 km, time: 00:35, pace: 07:41, calories: 454, effort: 4/5

This is getting easier. In that I can actually get through the running without praying for the cooldown in the last 3 minutes. But today it actually left me feeling good, and the endorphines are finally beginning to kick in.

sunny

"c25k: wk7, run3" was posted in the category c25k and fitness and running

March 15, 2010

c25k: wk7, run2

Posted by dogpossum on March 15, 2010 8:38 PM | Comments (0)

distance: 4.11 km, time: 00:35, pace: 08:30, calories: 454, effort: 5/5

Achey right knee, probably part of my bung foot adjusting to the longer runs. Last five minutes were _hard_, but I didn't stop running. The nice, cooler weather is good.

cloudy

"c25k: wk7, run2" was posted in the category c25k and fitness and running

March 10, 2010

c25k: wk6, run3

Posted by dogpossum on March 10, 2010 8:33 PM | Comments (0)

distance: 4.12 km, time: 00:35, pace: 08:30, calories: 454, effort: 5/5

25mins without stopping was hard. Hills are really hard - this was much easier on the flat. I had to pause for 2secs to fix my shoelace once (too tight and hurting my foot). But I got all the way through. I'd repeat this run if wk7 run1 wasn't the same thing.
But I'm feeling pretty good. Tired, but good.

cloudy, humid

"c25k: wk6, run3" was posted in the category c25k and fitness and running

March 7, 2010

c25k: wk6, run2

Posted by dogpossum on March 7, 2010 8:29 PM | Comments (0)

distance: 4.45 km, time: 00:30, pace: 06:44, effort: 4/5

Running after lunch: hot and fullstomachyuck.
Running on little sleep and much dancing: challenging.
Running on the super-flat with less humidity: super easy - felt like cheating.
No cockatoos, but many crows.

hot, sunny

"c25k: wk6, run2" was posted in the category c25k and fitness and running

March 5, 2010

c25k: wk6, run1

Posted by dogpossum on March 5, 2010 8:23 PM | Comments (0)

distance: 4.84 km, time: 00:30, pace: 06:11, effort: 3/5, calories: 389

It's hotter in Melbourne than Sydney, and I felt a bit rough after a late night and dancing. But I did it all. It's much easier running in a flat town - hence my longer distance I guess. No cockatoos, though.

humid, overcast

"c25k: wk6, run1" was posted in the category c25k and fitness and running

March 3, 2010

c25k: wk5, run3

Posted by dogpossum on March 3, 2010 8:18 PM | Comments (0)

distance: 3.71 km, time: 00:30, pace: 08:05, calories: 389, effort: 4/5

20minutes running without stopping!
Really felt the impact in my knees without the resting walks, and also the limited range of movement in my right ankle. Tired, but triumphant.

sunny,

"c25k: wk5, run3" was posted in the category c25k and fitness and running

March 1, 2010

c25k: wk5, run2

Posted by dogpossum on March 1, 2010 8:15 PM | Comments (0)

distance: 3.91 km, time: 00:30, pace: 07:40, calories: 389, feeling: good

A little chilly starting out, but that's a nice change. The 8minute running blocks were a lot easier than I thought they'd be. I feel surprisingly good.

overcast

"c25k: wk5, run2" was posted in the category c25k and fitness and running

February 26, 2010

c25k: wk5, run1

Posted by dogpossum on February 26, 2010 8:11 PM | Comments (0)

distance: 3.55 km, time: 00:30, pace: 08:26, calories: 243, feeling: good, effort: 3/5

Running in the cool is much nicer. Longer running sections were far easier than I expected. Had some achey in the arch of my left foot which became a tightness in my calf. Must stretch more effectively.
Got stuck at some lights for aaaaages so didn't get as far :( Wish we weren't bounded by so many busy roads in such a small blob.
No cockatoos, just bridge views.

cloudy

"c25k: wk5, run1" was posted in the category c25k and fitness and running

February 24, 2010

c25k: wk4, run3

Posted by dogpossum on February 24, 2010 8:07 PM | Comments (0)

distance: 4.06 km, time: 00:30, pace: 07:23, calories: 278

Good! No cockatoos, but I realised you can see the Harbour Bridge for a large part of the run. Must look up more.
Slightly flatter beginning part and a cooler day made a big difference in my stamina.

overcast

"c25k: wk4, run3" was posted in the category c25k and fitness and running

February 22, 2010

c25k: wk4, run2

Posted by dogpossum on February 22, 2010 8:03 PM | Comments (0)

distance: 3.57 km, time: 00:30, pace: 08:24, calories: 389, feeling: good, effort:4/5

Had trouble breathing because of allergies so I had to walk a bit at one point. :( No cockatoos to see for motivation. :(
Feel ok now, but disappointed I couldn't quite make it 100%

hot, sunny

"c25k: wk4, run2" was posted in the category c25k and fitness and running

February 19, 2010

c25k: wk4, run1

Posted by dogpossum on February 19, 2010 5:15 PM | Comments (0)

distance: 3.77 km, time: 00:30, pace: 07:57, calories: 389

Wk4 is harder than wk3 and I felt it. But I did the whole thing properly. Beginning to suspect I walk faster than I run. Cool temperature though.

humid, overcast

"c25k: wk4, run1" was posted in the category c25k and fitness and running

February 17, 2010

c25k: wk3, run 3

Posted by dogpossum on February 17, 2010 5:14 PM | Comments (0)

distance: 3.36 km, time: 00:30, pace: 08:55 calories: 389

Feeling a bit rough after a late night dancing. Lorikeet got in my face and scared the pants off both of us. Cockatoos still rock, though. Morning running = best.
Weather was nice and cool.

clear

"c25k: wk3, run 3" was posted in the category c25k and fitness and running

February 15, 2010

c25k: wk3, run2

Posted by dogpossum on February 15, 2010 5:10 PM | Comments (0)

distance: 3.43 km, time: 00:30, pace: 08:44, calories: 389

Much easier than last week. Waiting at a traffic light eats up time, but I can't fit my route in without crossing at lights. Much cooler today, and that's nice. Humidity up the wazoo, but that doesn't really bother me any more.
I saw LOTS of cockatoos eating in the grass.

humid, rain

"c25k: wk3, run2" was posted in the category c25k and fitness and running

February 12, 2010

c25k: wk3, run1

Posted by dogpossum on February 12, 2010 5:06 PM | Comments (0)

distance: 3.19 km, time: 00:30, pace: 09:24 calories: 389, feeling: o

c35k wk3run1

Feeling a bit tired today. Reckon it's hormones. No pain, but I'm buggered and have a headache. Week 3 isn't as hard as I thought.

hot, humid, sunny

"c25k: wk3, run1" was posted in the category c25k and fitness and running

February 10, 2010

c25k: wk3, run 1

Posted by dogpossum on February 10, 2010 4:55 PM | Comments (0)

distance: 4.24 km, time: 00:30, pace: 07:04, calories: 389

week2 run3 -

It was good not to have so much humidity.
Running after a night of hard dance classes was challenging.

sunny

"c25k: wk3, run 1" was posted in the category c25k and fitness and running

c25k: wk2, run3

Posted by dogpossum on February 10, 2010 4:53 PM | Comments (0)

distance: 4.24 km, time: 00:30, pace: 07:04, calories: 389, feeling: good

week2 run3

It was good not to have so much humidity.
Running after a night of hard dance classes was challenging.

sunny

"c25k: wk2, run3" was posted in the category c25k and fitness and running

February 8, 2010

c25k: wk2, run2

Posted by dogpossum on February 8, 2010 4:48 PM | Comments (0)

distance: 3.92 km, time: 00:30, pace: 07:38, feeling: good, 389 calories

wk2 run2 -
Cooler weather made the massive humidity easier to handle.

humid, overcast, rain

"c25k: wk2, run2" was posted in the category c25k and fitness and running

February 4, 2010

c25k: wk2, run1

Posted by dogpossum on February 4, 2010 4:43 PM | Comments (0)

distance: 4.21 km, time: 00:30, pace: 07:07,389 calories feeling: good
c25k wk2 -
First run of week 2, it wasn't too bad. I don't run very quickly, but i keep running. The humidity is intense, but that's not too bad. My bad foot hurt a bit, and my hip, but that might improve if I rest it.

hot, humid, overcast, rain

"c25k: wk2, run1" was posted in the category c25k and fitness and running

February 2, 2010

c25k: wk1, run 3

Posted by dogpossum on February 2, 2010 4:39 PM | Comments (0)

distance: 3.63 km, time: 00:30, pace: 08:15, feeling: good

wk1 run 3
ok - some aches in my bad foot, but it's more the reactive pain in my hip that troubles me. It's definitely not enough to stop me using it.

humid, rain

"c25k: wk1, run 3" was posted in the category c25k and fitness and running

January 31, 2010

c25k: wk1 run2

Posted by dogpossum on January 31, 2010 4:35 PM | Comments (0)

c25k wk1, distance: 3.63km, time: 0:30, pace: 08:15, feeling: good

wk 1 run 2

hot, humid, overcast, rain

"c25k: wk1 run2" was posted in the category c25k and fitness and running

January 27, 2010

c25k: wk1, run1

Posted by dogpossum on January 27, 2010 4:27 PM | Comments (0)

distance: 3.63km, time: 0:30, pace: 08:15, 389 calories, feeling: good

wk1 run 1
Surprisingly good for the first time. Much easier than an hour or half an hour of dancing.

"c25k: wk1, run1" was posted in the category c25k and running