After running “aimlessly” in the last 10 runs, I decide that I need to have a proper running schedule to be effective. After some (google) research, I adopt the schedule published by Runners’ World, an 8 weeks plan to complete a 5km race.  I tweak the schedule further though. Since I have already had some head start with some running in the past weeks, I skip the “1 minute run, 5 minute walk”, and go straight into the “2 minute run, 4 minute walk”. On the side note, I import the running schedule into the Runkeeper app, which turns into a coaching tool, rather than just a time watcher. Neat!

The first run, guided through the formal schedule, was motivating. The run is essentially made up of 5 repetitive shorter run, with short walk break in between to overcome the huff and puff. Thus, the 30 minutes session was never anywhere breathless and draggy as before. By the 2nd week of the formal training, I move to the next stage of the schedule, i.e. “3 minute run with 3 minute walk”. It’s also the first time I break the 4km mark (although with walk break in between). That spurred me on further. By the end of the 2 weeks running schedule, I progress to the 3rd stage, which is “4 minute run with 2 minute walk”. In those runs, I was constantly pushing myself to run 4.2 to 4.5km, but I learn later that this is actually counter-productive to my running plan. (More about this later)

Running Statistics (15 Dec 2011 - 14 Jan 2012)

On 14th Jan 2012,  I completed 4.14km, at a pace of 7.32 min/km. That marks the completion of 17 runs, or 51.85km since 15th Dec 2011. A month has gone, and I do feel much lighter than when I first started. I was joking about this; If I felt like I was carrying a fullpack then (given my weight at that point), I must be running with SBO now. Certainly, I feel fitter as well, although probably just 5% of my fittness level 20 years ago. The question now is, will I continue this running habit, or will it be shelved a side once my hectic work schedule is back.

I told myself, think about the food. Hopefully the run continues 😉

Running gear

On day 10, I decided to time my run. By then, I already could feel the improvements in my breathing control and I would require fewer stops to complete the course. But the runs were getting  monotonous, so perhaps timing could help to motivate further. I ended using “Runkeeper” Android app to time my run, while at the same time listen to music using my 5 years old Motorola S9 bluetooth headset. My first official timing? 2.17km in 14:54 mins, or average pace of 6.53min/km. Obviously a far cry from my official personal best record (8:05 mins for 2.4km), but compared to my maiden run ten days ago, this is a big leap.

I never had formal training for competitive running until I got enlisted in the Army. Since then, I had the opportunity to represent my unit and formation in long distance run competitions. I was at my peak of my “running career”, and also participated in a couple of marathons (finished “leisurely” and back then, taking part of marathon was  never a fashion statement unlike these days)

Since I left as a civilian, I had not been maintaining my fitness level so  it plunged and crashed. At one point, I did spend a couple of months reshaping my fitness, but got seriously injured along the way. And the rest is history.

Fast forward to today, I could not walked briskly for 100m without huffing and puffing, let along complete a 2.4km run.  My fitness level was at the valley, while my weight was unthinkable. I seemed to fall sick easily too. As I approached the 40 years old mark, I told myself my lifestyle needs a makeover. For the last 18 months, we have been walking regularly as we would bring our Corgi furkid for a daily neighborhood walk or a weekend walk at the park . Then came the resolution recently that I need to pick up my running again.

So I dropped by Adidas store to get myself a pair of running shoes (I’m a sucker for the 3 stripes, tbh). I told myself I need to run at least once a week. But lo and behold, it turned out to be more than that.

On 15th December 2011, I started my maiden run since 2000. It was around 11pm, as I wanted to make sure the weather is cool and air is fresh.  Despite that, the run was a torture one. It took me more than 18 minutes (did not time, so no exact timing) just to complete a 2.2km. I had to stop my run multiple times during the course, just to catch my breathe and recover the fatigue. By the time I completed my session, I felt like as if I had done a marathon. That was how pathetic I was. Strangely, it did not demotivate me, and instead propelled me to increase the frequency of the run (strangely as well!).  And this is just the beginning …