***Warning long boring, self aggrandising post***
Been really wanting to go for a run lately, no idea why! But first a bit of history. I have a condition called scoliosis - curvature of the spine. It isn't bad compared to some people but it does mean that because of the curvature, I have 3 crushed disc, 2 of then herniated, arthritis in the spine, sciatica etc
So late 2014 I was in so much pain, I couldn't stand up for more than 10 mins, couldn't walk for more than 10 mins and the worst of it was, I found I couldn't sit on the floor to play with my kids.
So I went to the doctor's, explained everything, told him I was taking ibuprofen and paracetamol everyday and he referred me to a specialist and a MRI. Also found out from the MRI that I've only got one kidney!
In march I go into hospital, general anaesthetic and have a caudal epidural in my spine.
The next day was very strange. At 37 years of age, it was the first day of my life without back pain! I was experiencing an absence of a feeling, an absence of pain and that in itself felt strange! After a week, I decided i was in a position to tackle all the weight is put on over the years ( I'd guess about 2.5stone) and because I'd never been able to run and could barely walk, I downloaded a Couch To 5k app and off I went.
Complete my first 5k in 40 mins on the 24th April and by mid June is got it down to about 37 minutes.
Then I decided to go to the gym with my missus. A few sessions of bumbling around the gym and I come across the 5x5 strength building program. I was hooked!
Did that for 6 months then moved onto other types of weight lifting.
Lost about 2 stone, still got a little ways to go, body fat is in the 19% but I'd like it down another 5% but that probably isn't going to happen because my training is inconsistent a and my diet is not as strict as it needs to be.
Anyways, on to last night. I've not done a proper run for ages. Out with the kids on their bikes, bit of cardio and skipping in the gym.
Decided to do my old 5k route which is pretty much 3 laps of a local lake but visited is be happy with one lap and the half mile jog home (slightly inclined all the way).
Got home from work, had dinner etc. Told Doris is be 30 mins at most.
Set off with a 10 minute walk as a warm up then started jogging.Got home 55 minutes after leaving the house, having run 6.76k (4.2 mile) in 45 mins!
It wasn't easy, got the of flare up of pain in legs etc occasionally but did it and i was over the moon!
Basically matched my longest run from last year and was about 15s a mile quicker than back then!
Really couldn't be happier, and want to get out there again. Sadly my phone lost its GPS signal at about 1km and never got back on so using Runtastic I had to manually input the route but the time was still correct.
great stuff, faster than me doing 5km (tho, mine's on a treadmill) data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Funnily enough, I struggle with treadmill running!
Might be faster than you over 5k mate but your are footer and stronger than me!
haha...well, I've got a mental block about running home (same distance) uphill so the treadmill suits me fine for now...
my timings on the treadmill were something like (after doing a leg session) -
0-1 minute - 3kph walking
2-5 minute - 7kph
5-20 minutes 8kph
then the times would vary up until 35.05 minutes (which is my current fastest time)
where the last 50 metres would be at 14kph
150 metres before that @ 13kph
then from the 20 minutes to the ~34 minutes I'd increase the speed from 8kph to 12kph... and then to increase the time overall I'd increase my speeds from xkph to x.1kph, then x.2kph...
but only last week I did this routine (but converted it to kph and printed it off)-
5K Treadmill Workout - Life In Leggings
but I had to have a breather after 15 minutes..! I then accidently pulled the safety chord and the treadmill stopped haha.. .then I started it up again but accidently put it on random so there was also some hills in the mix so never got an accurate timing... but it's my next aim to get down to around 30 minutes... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 may take a while tho...
That's a good workout. The chasing of the speeds makes it a real challenge. Maybe it's time to get over your mental block, especially while the weather is good. Maybe jog there and back on arms or upper body day. Trying it after leg day may well be setting yourself up to fail.
I've seen your workload and ethos after the last year or so I've no doubt you can mentally do it and you've definitely got the tools for the job!
yeah, I suppose I have a routine, and currently I like running on a friday - means I can push myself and have a decent drink afterwards haha...
but there is a new running club of a wednesday that's just started... but it's at a total beginners level just now where they run for 3 minutes, then walk for 3 minutes and repeat that 5 times... but they are hoping to do 5km... and it only seems to be women so I guess there'll be a lot of talking haha..!
You should go to the back of the group and grunt like a beast. They'll run 5k to get away from you and you'll run 5k chasing them...
yeah, turn up in tracksuit etc - then strip off to reveal a mankini... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Good lord man, what the hell is wrong with you!
That is not appropriate running attire...
Kids gone back to school today (on a Friday? Wtf? Sorely that could've been a teacher's training day???) So Mrs shodan and I got in the gym before work.
Now unfortunately a few days ago I strained my right elbow somehow and I'm now suffering from a little tendonitis in the elbow, which is a bit of a sickener for me!
Anyway, conscious not to load it up, I cracked on with it. Doris wanted to do biceps and chest. I tried bicep curls with only 6kg but it wasn't working for me so I substituted with some front delts work.
Overall, not too hard or challenging but a good workout work me substituting weight for strong muscle contraction and working on the mind muscle connection.
FitNotes Workout - Friday 2nd September 2016
** Battleropes drummer's **
- 00:30
** Battle Ropes flappers**
- 00:30
** Battle Ropes Slam **
- 00:30
** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Decline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** High To Low Cable Crossover ** (superset 1)
- 11.35 kgs x 10 reps
- 11.35 kgs x 10 reps
- 11.35 kgs x 10 reps
** Dumbbell Concentration Curl ** (left arm only - superset 1)
- 6.0 kgs x 10 reps
- 6.0 kgs x 10 reps
- 6.0 kgs x 10 reps
** Low To High Cable Crossover **
- 8.75 kgs x 10 reps
- 8.75 kgs x 10 reps
- 8.75 kgs x 10 reps
** Front Fixed Bar Cable Raise ** (Front Deltoid Superset)
- 6.25 kgs x 10 reps
- 6.25 kgs x 10 reps
- 6.25 kgs x 10 reps
** Single Arm Cable Front Raise ** (Front Deltoid Superset)
- 6.25 kgs x 10 reps
- 6.25 kgs x 10 reps
- 6.25 kgs x 10 reps
** Seated Pec Dec **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps