The 39 Steps

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
This is a blog of my 39 Step Walk-Run Programme to get back to fitness.

I am 43, father of 3 and work as a project manager in telecoms. Diagnosed as a T2 diabetic 5 years ago. Family history of heart disease and diabetes. Have been on Statin, Aspirin, Valsartan and Amlodipine for almost 15 years now. Metformin got added to that with the diabetes.

Dibetes wise didn't pay much attention to it over the past 5 years other than taking my medication and having the 6 monthly GP checks and blood tests where they would say all is under control. Back on the 15th Dec I started experiencing double vision and was diagnosed with 4th nerve palsy in the left eye. Have got glasses now with a prism to correct my vision. This episode has scared me and has prompted me to monitor my diabetes and health much more closely rather than leave it to the GP. I also feel that with my family history I need to drive down the stats as much as possible.

Running wise I ran seriously for about 2 years from 2003-2005. Started from scratch as an unfit over wight person and followed this 39 step programme to begin with. Moved my way up to 10K and did the GNR in 2004. Finished in 2hr 17 mins and 13 secs. Was training for the Paris marathon and 2 weeks before fell ill with severe flu which then escalated to a bad case of pericarditis which left me in hospital. After that things went downhill as I started a new job. Started training in May 07 for the 07 GNR. Did the GNR in 2hrs 57 min. Things went downhill again after that and came back to running in April 2010. Followed this walk-run programme which culminated with the Aldridge 10K on 13th June. Ran the Aldridge 10K in 75 mins. So in summary one could call this the 4th attempt!

Why the thread - mainly because I am the type of person who needs a kick up the back side from time to time so hopefully this public shaming will keep me on track and help me get to the end and hopefully further.

The steps are:

Day 1 - 35 mins - Run 30 sec. Walk 4 min 30 sec. Do this 7 times - Completed
Day 2 - 40 mins - Run 30 sec. Walk 4 min 30 sec. Do this 8 times - Completed
Day 3 - 40 mins - Run 30 sec. Walk 4 min 30 sec. Do this 8 times - Completed

Day 4 - 45 mins - Run 1 min. Walk 4 min. Do this 9 times - Completed
Day 5 - 40 mins - Run 1 min. Walk 4 mins. Do this 8 times - Completed
Day 6 - 40 mins - Run 1 min. Walk 4 mins. Do this 8 times.- Completed

Day 7 - 50 mins - Run 1 min 30 sec. Walk 3 min 30 sec. Do this 10 times - Completed
Day 8 - 40 mins - Run 1 min 30 sec. Walk 3 min 30 sec. Do this 8 times - Completed
Day 9 - 50 mins - Run 1 min 30 sec. Walk 3 min 30 sec. Do this 10 times - Completed


Day 10 - 55 mins - Run 2 mins. Walk 3 mins. Do this 11 times - Completed
Day 11 - 45 mins - Run 2 mins. Walk 3 mins. Do this 9 times - Completed
Day 12 - 50 mins - Run 2 mins. Walk 3 mins. Do this 10 times - Completed


Day 13 - 60 mins - Run 2 min 30 sec. Walk 2 min 30 sec. Do this 12 times - Completed
Day 14 - 50 mins - Run 2 min 30 sec. Walk 2 min 30 sec. Do this 10 times - Completed
Day 15 - 50 mins - Run 2 min 30 sec. Walk 2 min 30 sec. Do this 10 times - Completed


Day 16 - 65 mins - Run 3 mins. Walk 2 mins. Do this 13 times - Completed
Day 17 - 50 mins - Run 3 mins. Walk 2 mins. Do this 10 times - Completed
Day 18 - 55 mins - Run 3 mins. Walk 2 mins. Do this 11 times - Completed

Day 19 - 60 mins - Run 4 mins. Walk 2 min. Do this 10 times - Completed
Day 20 - 54 mins - Run 4 mins. Walk 2 mins. Do this 9 times - Completed
Day 21 - 54 mins - Run 4 mins. Walk 2 mins. Do this 9 times - Completed

Day 22 - 60 mins - Run 5 mins. Walk 1 min. Do this 10 times - Completed
Day 23 - 48 mins - Run 5 mins. Walk 1 min. Do this 8 times - Completed
Day 24 - 54 mins - Run 5 mins. Walk 1 min. Do this 9 times - Completed


Day 25 - 63 mins - Run 7 mins. Walk 2 mins. Do this 7 times - Completed
Day 26 - 54 mins - Run 7 mins. Walk 2 mins. Do this 6 times - Completed
Day 27 - 50 mins - Run 8 mins. Walk 2 mins. Do this 5 times - Completed


Day 28 - 44 mins - Run 10 mins. Walk 1 min. Do this 4 times - Completed
Day 29 - 41 mins - Run 20 mins. Walk 1 min. Run 20 mins - Completed
Day 30 - 45 mins - Run 22 mins. Walk 1 min. Run 22 mins - Completed


Day 31 - 51 mins - Run 25 mins. Walk 1 min. Run 25 mins - Completed
Day 32 - 56 mins - Run 30 mins. Walk 1 min. Run 25 mins - Completed
Day 33 - 51 mins - Run 40 mins. Walk 1 min. Run 10 mins - Completed


Day 34 - 66 mins - Run 45 mins. Walk 1 min. Run 20 mins - Completed
Day 35 - 66 mins - Run 50 mins. Walk 1 min. Run 15 mins - Completed
Day 36 - 45 mins - Run 45 mins - Completed


Day 37 - 50 mins - Run 50 mins - Completed
Day 38 - 40 mins - Run 40 mins
Day 39 - 60 mins - Run 60 mins - 10K run
----------------------------------------------------------------------------------
Progress so far on creation of thread:

Step 1 - Complete - Run 30 sec Walk 4min 30 sec x 7

Sat Dec 20 - Surface Grass

Interval - Pace

0:30 - 9:29
4:30 - 17:40
0:30 - 9:05
4:30 - 18:31
0:30 - 8:28
4:30 - 18:09
0:30 - 8:31
4:30 - 19:22
0:30 - 8:40
4:30 - 19:58
0:30 - 8:11
4:30 - 18:23
0:30 - 7:45
4:30 - 19:31

Total Miles - 2.12
Duration - 35 min
Avg Pace - 16:47
Calories - 198
----------------------------------------------------------------------------------
Step 2 - Complete - Run 30 sec Walk 4min 30 sec x 8

Sun Dec 21 - Surface Grass

Interval - Pace

0:30 - 8:37
4:30 - 18:09
0:30 - 7:44
4:30 - 18:05
0:30 - 9:12
4:30 - 18:38
0:30 - 8:17
4:30 - 18:51
0:30 - 8:17
4:30 - 19:56
0:30 - 8:21
4:30 - 19:17
0:30 - 9:03
4:30 - 19:59
0:30 - 8:58
4:30 - 20:11

Total Miles - 2.37
Duration - 40:45
Avg Pace - 17:10
Calories - 223
-------------------------------------------------------------
Step 3 - Complete - Run 30 sec Walk 4min 30 sec x 8

Mon Dec 22 - Surface Grass

Interval - Pace

0:30 - 3:39 (software glitch!)
4:30 - 15;38
0:30 - 8:02
4:30 - 16:45
0:30 - 8:56
4:30 - 17:59
0:30 - 8:00
4:30 - 17:42
0:30 - 8:51
4:30 - 18:08
0:30 - 8:33
4:30 - 18:05
0:30 - 10:28
4:30 - 19:00
0:30 - 8:08
4:30 - 18:35

Total Miles - 2.59
Duration - 40 min
Avg Pace - 15:47
Calories - 235
-------------------------------------------------
Step 4 - Complete - Run 1min Walk 4min x 9

Tues Dec 23 - Surface Grass

Interval - Pace

1:00 - 8:36
4:00 - 17:50
1:00 - 8:38
4:00 - 18:03
1:00 - 10:11
4:00 - 20:36
1:00 - 8:50
4:00 - 19:05
1:00 - 11:20
4:00 - 19:02
1:00 - 10:27
4:00 - 19:37
1:00 - 11:17
4:00 - 20:11
1:00 - 10:59
4:00 - 19:08
1:00 - 12:00
4:00 - 21.21

Total Miles - 2.77
Duration - 45:00
Avg Pace - 16:25
Calories - 266
---------------------------------------------
Wed Dec 24 - Rest day - Calves and hamstring tight
---------------------------------------------
Step 5 - Complete - Run 1min Walk 4min x 8

Thurs Dec 25 - Surface = Pavement (Hence faster times)

Interval - Pace

1:00 - 8:15
4:00 - 14:33
1:00 - 9:00
4:00 - 16:29
1:00 - 9:07
4:00 - 16:18
1:00 - 10:28
4:00 - 15:43
1:00 - 12:07
4:00 - 16:48
1:00 - 9:47
4:00 - 16:46
1:00 - 9:34
4:00 - 17:48
1:00 - 10:01
4:00 - 17:18

Total Miles - 2.79
Duration - 40 mins
Avg Pace - 14:26
Calories - 275
 
Last edited by a moderator:

Pasha

Expert
Messages
8,558
Type of diabetes
Type 2
Treatment type
Other
Hi there S_K_S,

Well as a project manager you should have a good knowledge and experience in managing projects. You immediate project now I guess is to manage your diabetes and cardiovascular health in the best possible way.I have a long experience with heart issues and only a short history with diabetes issues.Had a heart attack 25 years ago and quadruple by-pass surgery 12 years ago.As you can see life goes on.

The important thing is to seize this opportunity to turn your health care around 180 degrees.You are a sports lover already and thats great, what way of eating do you adhere to ?. After discovering the LCHF way I managed to improve ALL my health markers, lower weight, lower blood pressure, higher HDL, lower triglycerides and much lower blood glucose levels. All this I did starting out nearly two years ago at the age of almost 70.

I look forward with interest to reading your posts and wish you the very best in managing this very important project.
 
  • Like
Reactions: 2 people

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Thanks Pasha. Good to hear that LCHF has worked for you.
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Energy levels below average. Pre-run blood sugar level at 4.2. Slight pain at times in right knee, probably due to tight calf or hamstring. Energy wise felt better towards the end which is a good sign. No real rhythm in the run. Trying to keep the running pace to below 10 min/mile but as the running period lengthens that is going to be harder to maintain.

Step 6 - Complete - Run 1min Walk 4min x 8

Fri Dec 26 - Surface = Pavement

Interval - Pace

1:00 - 7:06
4:00 - 15:34
1:00 - 8:22
4:00 - 17:46
1:00 - 9:22
4:00 - 16:35
1:00 - 9:15
4:00 - 16:28
1:00 - 11:15
4:00 - 17:03
1:00 - 9:47
4:00 - 17:40
1:00 - 10:10
4:00 - 19:41
1:00 - 9:13
4:00 - 18:23

Total Miles - 2.73
Duration - 40 mins
Avg Pace - 14:44
Calories - 273
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Thanks Nom. As the running time increases I should have a better idea as to what my comfortable pace is based on current fitness. To begin with the 10 min/mile pace was just to drive my body hard and get going and hopefully lose a bit more weight that normal because of the high intensity.
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Energy levels average. Pre-run blood sugar level at 5.1. Slight pain in right knee again to begin with and lower back feeling a bit tentative. Both improved as the session progressed. Tough to finish the run segments but body getting used to 1 min 30 towards the end of the session.

Step 7 - Complete - Run 1min 30 sec Walk 3 min 30 sec x 10

Sat Dec 27 - Surface = Pavement

Interval - Pace

1:30 - 10:06
3:30 - 16:36
1:30 - 9:22
3:30 - 18:19
1:30 - 10:20
3:30 - 17:29
1:30 - 9:41
3:30 - 17:44
1:30 - 10:58
3:30 - 18:02
1:30 - 10:09
3:30 - 17:57
1:30 - 10:28
3:30 - 18:37
1:30 - 10:26
3:30 - 18:28
1:30 - 10:22
3:30 - 17:38
1:30 - 10:42
3:30 - 18:12

Total Miles - 3.43
Duration - 50 mins
Avg Pace - 14:37
Calories - 352
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Rest day today. Was feeling very stiff yesterday as the day went on. Calves and hamstring were feeling very sore so best to take it easy today. Felt good when I woke up this morning but decided to play it safe.
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Got back on the bike after 2 days. A fasting reading of 5.8 was enough to stop me being lazy after resting for 2 days on Sunday and Monday. Decided to take it easier today after the aches and pains of the last few days being a sign that I had probably being over doing it in terms of intensity. More of a rhythm today which helped in the pace though the intensity was lower at times.

Step 8 - Complete - Run 1min 30 sec Walk 3 min 30 sec x 8

Tues Dec 30 - Surface = Pavement/Tarmac

Interval - Pace

1:30 - 5:47 (seems to be a glitch)
3:30 - 16:20
1:30 - 9:23
3:30 - 18:05
1:30 - 9:25
3:30 - 17:13
1:30 - 10:02
3:30 - 17:21
1:30 - 11:30
3:30 - 18:01
1:30 - 10:17
3:30 - 17:43
1:30 - 11:27
3:30 - 19:26
1:30 - 10:30
3:30 - 19:04

Total Miles - 2.86
Duration - 40 mins
Avg Pace - 14:04
Calories - 284
 
Last edited by a moderator:

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Good energy levels. Pushed myself quite a bit. No aches and pains at all today; even the right knee behaved itself.

Step 9 - Complete - Run 1min 30 sec Walk 3 min 30 sec x 10

Wed Dec 31 - Surface = Pavement/Tarmac

Interval - Pace

1:30 - 9:59
3:30 - 15:54
1:30 - 9:35
3:30 - 17:04
1:30 - 9:26
3:30 - 17:05
1:30 - 10:10
3:30 - 17:02
1:30 - 10:04
3:30 - 18:43
1:30 - 10:33
3:30 - 16:42
1:30 - 10:21
3:30 - 19:14
1:30 - 10:19
3:30 - 17:21
1:30 - 9:52
3:30 - 16:31
1:30 - 10:27
3:30 - 19:01

Total Miles - 3.52
Duration - 50 mins
Avg Pace - 14:17
Calories - 362
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
By far the toughest session so far. Was blowing a gale and even walking into the wind was tough let alone running. Not helped that energy levels were low to begin with. Fasting BS was 4.9. On top of that running 2 minutes was always going to be a challenge. Finishing the 2 mins was difficult and walking pace was very slow just to recover in time for the next 2 min run. On the plus side finished the session!

Step 10 - Complete - Run 2 min Walk 3 min x 11

Thurs Jan 1 - Surface = Pavement/Tarmac

Interval - Pace

2:00 - 10:29
3:00 - 17:32
2:00 - 10:09
3:00 - 16:53
2:00 - 10:35
3:00 - 17:47
2:00 - 10:52
3:00 - 17:44
2:00 - 11:08
3:00 - 18:42
2:00 - 11:42
3:00 - 18:34
2:00 - 11:08
3:00 - 20:59
2:00 - 11:08
3:00 - 18:57
2:00 - 10:50
3:00 - 17:08
2:00 - 12:18
3:00 - 17:38
2:00 - 11:19
3:00 - 17:09

Total Miles - 3.83
Duration - 55 mins
Avg Pace - 14:24
Calories - 395
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Much easier than yesterday. Helped by it being a nice sunny day with no wind. Good energy levels. Struggle to finish the 2 min run and breathing heavy at the end of each 2 min but finished successfully. No aches and pains.

Step 11 - Complete - Run 2 min Walk 3 min x 9

Fri Jan 2 - Surface = Pavement/Tarmac

Interval - Pace

2:00 - 7:29
3:00 - 17:07
2:00 - 10:18
3:00 - 16:25
2:00 - 9:55
3:00 - 18:14
2:00 - 9:49
3:00 - 17:00
2:00 - 10:12
3:00 - 18:21
2:00 - 10:19
3:00 - 16:56
2:00 - 12:39
3:00 - 18:17
2:00 - 11:15
3:00 - 16:50
2:00 - 9:46
3:00 - 17:12


Total Miles - 3.37
Duration - 45 mins
Avg Pace - 13:25
Calories - 347
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Decided to take it easy today and just focus on a pace in which I was finishing the 2 min runs without any strain.

Step 12 - Complete - Run 2 min Walk 3 min x 10

Sat Jan 3 - Surface = Pavement/Tarmac

Interval - Pace

2:00 - 9:51
3:00 - 16:46
2:00 - 10:46
3:00 - 16:38
2:00 - 11:13
3:00 - 17:02
2:00 - 10:51
3:00 - 16:27
2:00 - 11:22
3:00 - 18:16
2:00 - 11:26
3:00 - 16:27
2:00 - 12:43
3:00 - 18:07
2:00 - 10:45
3:00 - 17:41
2:00 - 10:50
3:00 - 17:24
2:00 - 11:09
3:00 - 19:44


Total Miles - 3.55
Duration - 50 mins
Avg Pace - 14:10
Calories - 369
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Fasting blood sugar at 3.9. Energy good. Pushed harder than yesterday and finishing the runs with a bit of heavy breathing. Feeling a bit of fatigue in the legs so time to take a day or two off after 6 days in a row.

No interval stats today as the Runkeeper app went a bit haywire. Not sure if it's ideal for me. Might have to go back to my trusty Garmin though has been nice listening to music and getting the voice prompts through the headphones.

Steaming of glasses also an issue.

On the plus side 33.33% there!

Step 13 - Complete - Run 2:30 min Walk 2:303 min x 12

Sun Jan 4 - Surface = Pavement/Tarmac

Total Miles - 4.49
Duration - 55 mins
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Should really have been out today after a couple of days of rest but work coupled with a major DIY project at home meant that it fell by the wayside. Need to make sure that I get the walk/run in tomorrow.
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Good to get back into it after a break of 5 days. After the rest energy levels were great. Good thing I had dusted my trusty Garmin Forerunner 305 out of the cupboard. i had set it up to do the run segments between 10-11 min/mile. The run segments were comfortable and I was holding myself back to not go faster which was a good sign. Finished fast.

Step 14 - Complete. Run 2:30 Walk 2:30 x 10

Sat Jan 10th - Surface = pavement/tarmac

Interval - Pace - Avg HR(bpm)

1. 2:30 - 9:57 - 181
2. 2:30 - 16:55 - 149
3. 2:30 - 10:54 - 183
4. 2:30 - 17:08 - 145
5. 2:30 - 10:54 - 156
6. 2:30 - 17:19 - 135
7. 2:30 -10:54 - 146
8. 2:30 - 17:39 - 142
9. 2:30 - 11:01 - 150
10. 2:30 - 17:16 - 144
11. 2:30 - 10:39 - 157
12. 2:30 - 18:07 - 146
13. 2:30 - 10:53 - 154
14. 2:30 - 18:17 - 146
15. 2:30 - 10:14 - 155
16. 2:30 - 18:55 - 145
17. 2:30 - 10:47 - 155
18. 2:30 - 18:17 - 148
19. 2:30 - 10:08 - 156
20. 2:30 - 17:21 - 147

Total Miles - 3.77
Duration - 50 mins
Avg Pace - 13:17
Avg HR - 152bpm
Calories - 409
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Has been a struggle to fit in the exercise with work so have to get better at that. Today was an afternoon run so energy levels were really good as went 30 mins after lunch. Easy to finish 2 min 30 sec runs which is interesting seeing as how difficult it was when I started 2 min 30 sec. As was feeling easy decided to push myself and up the pace so the average pace was one of the lowest so far.

Step 15 - Complete. Run 2:30 Walk 2:30 x 10

Wed Jan 14th - Surface = pavement/tarmac

Interval - Pace - Avg HR(bpm)

1. 2:30 - 9:47 - n/a
2. 2:30 - 17:21 - n/a
3. 2:30 - 9:47 - 159
4. 2:30 - 18:04 - 148
5. 2:30 - 9:43 - 189
6. 2:30 - 17:27 - 144
7. 2:30 - 10:06 - 155
8. 2:30 - 17:59 - 147
9. 2:30 - 9:54 - 156
10. 2:30 - 18:50 - 149
11. 2:30 - 10:12 - 164
12. 2:30 - 18:24 - 153
13. 2:30 - 9:54 - 160
14. 2:30 - 20:08 - 150
15. 2:30 - 9:36 - 160
16. 2:30 - 18:19 - 150
17. 2:30 - 10:34 - 161
18. 2:30 - 19:51 - 150
19. 2:30 - 10:19 - 156
20. 2:30 - 19:40 - 149

Total Miles - 3.85
Duration - 50 mins
Avg Pace - 12:59
Avg HR - 155 bpm
Calories - 417
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
2 days in a row on a work day! Today was an extra motivation in that if I could go out today in this weather then there would not be much to hold me back weather wise. Running into the wind was a real struggle but equally down wind was really pushing it along. Started of quite easily and was able to complete the 3 mins quite comfortably. From the 6th run things started to get more difficult. Had to push more to finish the 3 mins. Tried to focus on strides but difficult to find rhythm after half way.

Step 16 - Complete. Run 3:00 Walk 2:00 x 13

Thurs Jan 15th - Surface = pavement/tarmac

Interval - Pace - Avg HR(bpm)

1. 3:00 - 10:31 - 178
2. 2.00 - 17:56 - 151
3. 3:00 - 10:29 - 186
4. 2:00 - 15:43 - 147
5. 3:00 - 11:16 - 162
6. 2:00 - 16:54 - 137
7. 3:00 - 10:39 - 150
8. 2:00 - 17:22 - 144
9. 3:00 - 10:58 - 150
10. 2:00 - 17:21 - 146
11. 3:00 - 11:20 - 156
12. 2:00 - 19:09 - 146
13. 3:00 - 11:19 - 150
14. 2:00 - 17:55 - 138
15. 3:00 - 11:29 - 147
16. 2:00 - 17:10 - 141
17. 3:00 - 11:07 - 152
18. 2:00 - 17:52 - 142
19. 3:00 - 10:18 - 152
20. 2:00 - 18:08 - 146
21. 3:00 - 10:48 - 158
22. 2:00 - 17:26 - 150
23. 3:00 - 11:13 - 155
24. 2:00 - 19:35 - 146
25. 3:00 - 11:25 - 158
26. 2:00 - 21:23 - 143

Total Miles - 5.01
Duration - 65 mins
Avg Pace - 12:58
Avg HR - 152 bpm
Calories - 554
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
After a couple of days of rest was good to go. Tried to hold myself back at the beginning to try and be faster in the 2nd half. Pushed myself hard on the run intervals. Getting more into a rhythm and the effort required.

Step 17 - Complete. Run 3:00 Walk 2:00 x 10

Sun Jan 18th - Surface = pavement/tarmac

Interval - Pace - Avg HR(bpm)

1. 3:00 - 9:56 - 170
2. 2.00 - 16:25 - 150
3. 3:00 - 10:22 - 167
4. 2:00 - 18:04 - 141
5. 3:00 - 10:09 - 148
6. 2:00 - 17:59 - 141
7. 3:00 - 10:12 - 169
8. 2:00 - 18:14 - 150
9. 3:00 - 10:40 - 183
10. 2:00 - 18:03 - 147
11. 3:00 - 10:04 - 163
12. 2:00 - 18:15 - 147
13. 3:00 - 10:16 - 158
14. 2:00 - 16:40 - 152
15. 3:00 - 9:50 - 161
16. 2:00 - 18:49 - 151
17. 3:00 - 9:59 - 163
18. 2:00 - 19:51 - 149
19. 3:00 - 10:14 - 161
20. 2:00 - 18:38 - 150


Total Miles - 4.06 miles
Duration - 50 mins
Avg Pace - 12:19
Avg HR - 157 bpm
Calories - 457
 

s_k_s

Well-Known Member
Messages
403
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Yesterdays session was really good and really released the endorphin as I was rearing to go since yesterday evening. Conditions were a bit icy underfoot so had to tread a bit gingerly in places. Finishing the run sessions comfortably and pushing myself towards the finish of each run interval. Focusing on form and trying to keep upright and keep elbows tucked in.

Getting to the interesting stage now as so far it's been about building the base and the next 10 sessions, from the 4 min to 10 mark, will set the mark.

Been doing some light weights after most runs but going to combine it with the following program that I have come across on Youtube

On the good news front I stepped on the scales today and I have lost 4kg/8.8 lbs so down to a wight of 66kg. Still some way of my target weight of 55kg.

Step 18 - Complete. Run 3:00 Walk 2:00 x 11

Mon Jan 19th - Surface = pavement/tarmac

Interval - Pace - Avg HR(bpm)

1. 3:00 - 10:20 - 187 (106%)
2. 2.00 - 17:01 - 142 (80%)
3. 3:00 - 10:28 - 173 (98%)
4. 2:00 - 17:03 - 139 (79%)
5. 3:00 - 9:59 - 145 (82%)
6. 2:00 - 17:30 - 137 (77%)
7. 3:00 - 10:07 - 148 (84%)
8. 2:00 - 17:30 - 140 (79%)
9. 3:00 - 10:22 - 149 (84%)
10. 2:00 - 19:19 - 142 (80%)
11. 3:00 - 10:03 - 152 (86%)
12. 2:00 - 18:17 - 141(80%)
13. 3:00 - 10:25 - 150 (85%)
14. 2:00 - 18:00 - 140 (79%)
15. 3:00 - 9:53 - 153 (86%)
16. 2:00 - 17:58 - 145 (82%)
17. 3:00 - 10:02 - 156 (88%)
18. 2:00 - 18:34 - 140 (79%)
19. 3:00 - 9:42 - 154 (87%)
20. 2:00 - 16:50 - 147 (83%)


Total Miles - 4.49 miles
Duration - 55 mins
Avg Pace - 12:16
Avg HR - 150 bpm
Calories - 498
 
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