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The 39 Steps
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<blockquote data-quote="s_k_s" data-source="post: 715611" data-attributes="member: 27169"><p>This is a blog of my 39 Step Walk-Run Programme to get back to fitness.</p><p></p><p>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.</p><p></p><p>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.</p><p></p><p>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!</p><p></p><p>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.</p><p></p><p>The steps are:</p><p></p><p><span style="color: #00b300">Day 1 - 35 mins - Run 30 sec. Walk 4 min 30 sec. Do this 7 times - Completed</span></p><p><span style="color: #00b300">Day 2 - 40 mins - Run 30 sec. Walk 4 min 30 sec. Do this 8 times - Completed</span></p><p><span style="color: #00b300">Day 3 - 40 mins - Run 30 sec. Walk 4 min 30 sec. Do this 8 times - Completed</span></p><p><span style="color: #00b300"></span></p><p><span style="color: #00b300">Day 4 - 45 mins - Run 1 min. Walk 4 min. Do this 9 times - Completed</span></p><p><span style="color: #00b300">Day 5 - 40 mins - Run 1 min. Walk 4 mins. Do this 8 times - Completed</span></p><p><span style="color: #00b300">Day 6 - 40 mins - Run 1 min. Walk 4 mins. Do this 8 times.- Completed</span></p><p><span style="color: #00b300"></span></p><p><span style="color: #00b300">Day 7 - 50 mins - Run 1 min 30 sec. Walk 3 min 30 sec. Do this 10 times - Completed</span></p><p><span style="color: #00b300">Day 8 - 40 mins - Run 1 min 30 sec. Walk 3 min 30 sec. Do this 8 times - Completed</span></p><p><span style="color: #00b300">Day 9 - 50 mins - Run 1 min 30 sec. Walk 3 min 30 sec. Do this 10 times - Completed</span></p><p></p><p><span style="color: #00b300">Day 10 - 55 mins - Run 2 mins. Walk 3 mins. Do this 11 times - Completed</span></p><p><span style="color: #00b300">Day 11 - 45 mins - Run 2 mins. Walk 3 mins. Do this 9 times - Completed</span></p><p><span style="color: #00b300">Day 12 - 50 mins - Run 2 mins. Walk 3 mins. Do this 10 times - Completed</span></p><p></p><p><span style="color: #00b300">Day 13 - 60 mins - Run 2 min 30 sec. Walk 2 min 30 sec. Do this 12 times - Completed</span></p><p><span style="color: #00b300">Day 14 - 50 mins - Run 2 min 30 sec. Walk 2 min 30 sec. Do this 10 times - Completed</span></p><p><span style="color: #00b300">Day 15 - 50 mins - Run 2 min 30 sec. Walk 2 min 30 sec. Do this 10 times - Completed</span></p><p></p><p><span style="color: #00b300">Day 16 - 65 mins - Run 3 mins. Walk 2 mins. Do this 13 times - Completed</span></p><p><span style="color: #00b300">Day 17 - 50 mins - Run 3 mins. Walk 2 mins. Do this 10 times - Completed</span></p><p><span style="color: #00b300">Day 18 - 55 mins - Run 3 mins. Walk 2 mins. Do this 11 times - Completed</span></p><p><span style="color: #00b300"></span></p><p><span style="color: #00b300">Day 19 - 60 mins - Run 4 mins. Walk 2 min. Do this 10 times - Completed</span></p><p><span style="color: #00b300">Day 20 - 54 mins - Run 4 mins. Walk 2 mins. Do this 9 times - Completed</span></p><p><span style="color: #00b300">Day 21 - 54 mins - Run 4 mins. Walk 2 mins. Do this 9 times - Completed</span></p><p><span style="color: #00b300"></span></p><p><span style="color: #00b300">Day 22 - 60 mins - Run 5 mins. Walk 1 min. Do this 10 times - Completed</span></p><p><span style="color: #00b300">Day 23 - 48 mins - Run 5 mins. Walk 1 min. Do this 8 times - Completed</span></p><p><span style="color: #00b300">Day 24 - 54 mins - Run 5 mins. Walk 1 min. Do this 9 times - Completed</span></p><p></p><p><span style="color: #00b300">Day 25 - 63 mins - Run 7 mins. Walk 2 mins. Do this 7 times - Completed</span></p><p><span style="color: #00b300">Day 26 - 54 mins - Run 7 mins. Walk 2 mins. Do this 6 times - Completed</span></p><p><span style="color: #00b300">Day 27 - 50 mins - Run 8 mins. Walk 2 mins. Do this 5 times - Completed</span></p><p></p><p><span style="color: #00b300">Day 28 - 44 mins - Run 10 mins. Walk 1 min. Do this 4 times - Completed</span></p><p><span style="color: #00b300">Day 29 - 41 mins - Run 20 mins. Walk 1 min. Run 20 mins - Completed</span></p><p><span style="color: #00b300">Day 30 - 45 mins - Run 22 mins. Walk 1 min. Run 22 mins - Completed</span></p><p></p><p><span style="color: #00b300">Day 31 - 51 mins - Run 25 mins. Walk 1 min. Run 25 mins - Completed</span></p><p><span style="color: #00b300">Day 32 - 56 mins - Run 30 mins. Walk 1 min. Run 25 mins - Completed</span></p><p><span style="color: #00b300">Day 33 - 51 mins - Run 40 mins. Walk 1 min. Run 10 mins - Completed</span></p><p></p><p><span style="color: #00b300">Day 34 - 66 mins - Run 45 mins. Walk 1 min. Run 20 mins - Completed</span></p><p><span style="color: #00b300">Day 35 - 66 mins - Run 50 mins. Walk 1 min. Run 15 mins - Completed</span></p><p><span style="color: #00b300">Day 36 - 45 mins - Run 45 mins - Completed</span></p><p></p><p><span style="color: #00b300">Day 37 - 50 mins - Run 50 mins - Completed</span></p><p>Day 38 - 40 mins - Run 40 mins</p><p>Day 39 - 60 mins - Run 60 mins - 10K run</p><p>----------------------------------------------------------------------------------</p><p>Progress so far on creation of thread:</p><p></p><p>Step 1 - Complete - Run 30 sec Walk 4min 30 sec x 7</p><p></p><p>Sat Dec 20 - Surface Grass</p><p></p><p>Interval - Pace</p><p></p><p>0:30 - 9:29</p><p>4:30 - 17:40</p><p>0:30 - 9:05</p><p>4:30 - 18:31</p><p>0:30 - 8:28</p><p>4:30 - 18:09</p><p>0:30 - 8:31</p><p>4:30 - 19:22</p><p>0:30 - 8:40</p><p>4:30 - 19:58</p><p>0:30 - 8:11</p><p>4:30 - 18:23</p><p>0:30 - 7:45</p><p>4:30 - 19:31</p><p></p><p>Total Miles - 2.12</p><p>Duration - 35 min</p><p>Avg Pace - 16:47</p><p>Calories - 198</p><p>----------------------------------------------------------------------------------</p><p>Step 2 - Complete - Run 30 sec Walk 4min 30 sec x 8</p><p></p><p>Sun Dec 21 - Surface Grass</p><p></p><p>Interval - Pace</p><p></p><p>0:30 - 8:37</p><p>4:30 - 18:09</p><p>0:30 - 7:44</p><p>4:30 - 18:05</p><p>0:30 - 9:12</p><p>4:30 - 18:38</p><p>0:30 - 8:17</p><p>4:30 - 18:51</p><p>0:30 - 8:17</p><p>4:30 - 19:56</p><p>0:30 - 8:21</p><p>4:30 - 19:17</p><p>0:30 - 9:03</p><p>4:30 - 19:59</p><p>0:30 - 8:58</p><p>4:30 - 20:11</p><p></p><p>Total Miles - 2.37</p><p>Duration - 40:45</p><p>Avg Pace - 17:10</p><p>Calories - 223</p><p>-------------------------------------------------------------</p><p>Step 3 - Complete - Run 30 sec Walk 4min 30 sec x 8</p><p></p><p>Mon Dec 22 - Surface Grass</p><p></p><p>Interval - Pace</p><p></p><p>0:30 - 3:39 (software glitch!)</p><p>4:30 - 15;38</p><p>0:30 - 8:02</p><p>4:30 - 16:45</p><p>0:30 - 8:56</p><p>4:30 - 17:59</p><p>0:30 - 8:00</p><p>4:30 - 17:42</p><p>0:30 - 8:51</p><p>4:30 - 18:08</p><p>0:30 - 8:33</p><p>4:30 - 18:05</p><p>0:30 - 10:28</p><p>4:30 - 19:00</p><p>0:30 - 8:08</p><p>4:30 - 18:35</p><p></p><p>Total Miles - 2.59</p><p>Duration - 40 min</p><p>Avg Pace - 15:47</p><p>Calories - 235</p><p>-------------------------------------------------</p><p>Step 4 - Complete - Run 1min Walk 4min x 9</p><p></p><p>Tues Dec 23 - Surface Grass</p><p></p><p>Interval - Pace</p><p></p><p>1:00 - 8:36</p><p>4:00 - 17:50</p><p>1:00 - 8:38</p><p>4:00 - 18:03</p><p>1:00 - 10:11</p><p>4:00 - 20:36</p><p>1:00 - 8:50</p><p>4:00 - 19:05</p><p>1:00 - 11:20</p><p>4:00 - 19:02</p><p>1:00 - 10:27</p><p>4:00 - 19:37</p><p>1:00 - 11:17</p><p>4:00 - 20:11</p><p>1:00 - 10:59</p><p>4:00 - 19:08</p><p>1:00 - 12:00</p><p>4:00 - 21.21</p><p></p><p>Total Miles - 2.77</p><p>Duration - 45:00</p><p>Avg Pace - 16:25</p><p>Calories - 266</p><p>---------------------------------------------</p><p>Wed Dec 24 - Rest day - Calves and hamstring tight</p><p>---------------------------------------------</p><p>Step 5 - Complete - Run 1min Walk 4min x 8</p><p></p><p>Thurs Dec 25 - Surface = Pavement (Hence faster times)</p><p></p><p>Interval - Pace</p><p></p><p>1:00 - 8:15</p><p>4:00 - 14:33</p><p>1:00 - 9:00</p><p>4:00 - 16:29</p><p>1:00 - 9:07</p><p>4:00 - 16:18</p><p>1:00 - 10:28</p><p>4:00 - 15:43</p><p>1:00 - 12:07</p><p>4:00 - 16:48</p><p>1:00 - 9:47</p><p>4:00 - 16:46</p><p>1:00 - 9:34</p><p>4:00 - 17:48</p><p>1:00 - 10:01</p><p>4:00 - 17:18</p><p></p><p>Total Miles - 2.79</p><p>Duration - 40 mins</p><p>Avg Pace - 14:26</p><p>Calories - 275</p></blockquote><p></p>
[QUOTE="s_k_s, post: 715611, member: 27169"] 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: [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]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[/COLOR] [COLOR=#00b300]Day 37 - 50 mins - Run 50 mins - Completed[/COLOR] 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 [/QUOTE]
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