Goal: Run 10KM in less than 40mins.
Why? 🤨
I've gone totally barmy, that's why 😩
It's easy for me to set myself professional goals: go self-employed, start contracting, make at least £X a month, etc.. but until this year, I hadn't set, or stuck to, any personal goals. I wanted to set myself a goal that would level up my athleticism and general wellness - I don't label myself as a health freak, or as being particularly unwell, but I certainly don't neglect my health - he says, sitting staring at his computer all day (!).
This year, I've gotten quite into running; it's cheap, easy to do and doesn't take much of my time. I love that I can just chuck my kit on, play a podcast or audiobook, and run. When I'm back, I stretch, have a shower, eat breakfast 💕 and I'm ready to start the day.
It's all sounding quite good - quite "la-di-da" - but in reality, about 75% of the time I really can't be arsed and don't want to go running. "I could hop on my laptop and get a head start on some work instead" or_ "I could do with a rest day anyway tbf"_ - these thoughts haven't gotten any easier - I think it's the toll from too much instant gratification on my phone. Or I'm just lazy lol
Other than pushing myself beyond my comfort zone and physical limits, I'm not sure why I want to do this. I'm currently reading David Goggins: "Can't hurt me", maybe it's working its magic. Magic in, magic out 😎
Training 🏃🏻
For the last few months, my morning schedule has looked like this:
- Monday: Rest or 5KM Very easy + 20min Arms
- Tuesday: 5KM Easy + 20min Core
- Wednesday: 8KM Moderate + 20min Arms
- Thursday: 5KM Easy + 20min Core
- Friday: Rest or 5KM Very easy
- Saturday: 3KM Easy + 5KM Parkrun (Threshold) + 3KM Easy
- Sunday: Rest or Do whatever
On average, it's about ~30KM per week. I could up the mileage (kilometre-age), but I don't want to sacrifice any of the strength and core stuff because I would like to trim and tone excess fat. I think my metabolism is starting to slow down so I have to exercise if I want to eat loads of stuff - even writing this makes me SAD - it is a tragedy.
I ended up cancelling my gym membership (£££!) due to the new outdoor gym popping up 2.5KM from my house. It's void of any gym weirdos, apart from me; the biggest gym weirdo of them all, and it's empty most of the time (perfect)! As I'm writing this I've realised it's going to be almost un-usable in winter (bollocks)!
Typically, I don't do the same type of run more than 3 times and I switch between road shoes and trail shoes accordingly. My dad developed knee problems from running, so I'm being careful not to follow suit from road running too much or wearing one pair of shoes too many times.
Current 5K PB ⏰
Most Saturday mornings, I've been attending my local Parkrun - I still can't believe these are free, for everyone, to go to - my recent PB was 20min 30s. In these Parkruns my heart rate is between 180bpm - 190bpm with a fast finish to spike it into the 200s. I gently jog there and back to warm up / down. I will need to run 30 seconds faster than my PB (and do it twice, consecutively) to achieve a sub 40min 10k. 👀
Deadline 🏁
The great thing about a goal like this is that it's possible to have a finish line (literally!). I have entered the Fleet 10KM race, along with my buddy, Gaz, who has a goal to be the fittest he's ever been, at 40, to run a time under 50 minutes. Come on Gaz!
I have about 3.5 months remaining to keep this training up and meet this goal. Now I've put it in writing, and published the bloody thing, I hope to stick to it. I've noticed improvements in my general mood and productivity on days that I run, so even if I meet my goal I think I will continue to stick to this routine.
If you've made it this far and you're also interested in staying active, follow me on Strava - I'll likely follow back, as I enjoy making mutual (active) friends on there.