8 weeks to 5k and new shoes

I weighed myself at the end of 4 weeks to 1 mile and this is when I decided on the 61 pound target.  Of course, I should have weighed myself at the very start, but I did not expect to stick with it.  I don't generally stick with new ideas.

After 4 weeks to 1 mile I decided to do the next program, 8 weeks to 5k, and downloaded this as an MP3 from Amazon. On day 1 it felt odd going back to interval training and only 60 seconds of running - after all I had proven I could run for 10 minutes!  I decided to work on improving my pace and then I realised the reason the intervals were so short was because I was working on running further.  The program was twice as long as 4 weeks to 1 mile, 40 to its 20, and this also made me wonder - have I got time for this? 

Again I made the mistake of trying to run too fast which I recognised after reading a book by Bob Glover, so I eased off the pace to work on the distance.

Halfway through the program my legs began to ache in an uncharacteristic way, this told me I needed new running shoes.  I had been surviving in an old pair of Nike Air but my leg ache told me the midsole support had gone and I needed to buy new shoes.  


How to buy running shoes:

• Go to a running shop, not just a sports shop
• Get them fitted, if there is no member of staff willing to help, leave the shop
• Go later in the day when your feet are at their largest
• Never assume a pair will fit because they are in 'your size' 
• Get your gait analysed, most running shops will have a machine for this.  You need shoes for your feet; for your arches, for your pronation
• Put them on and run round the shop

I would like to say I followed my own top tips, but the nearest proper running shop wasn't so easy to get to so I went to Sports Direct in Borehamwood which was recommended by a colleague.  I found a member of staff to help me, but he really was not much help. Thankfully I had read enough to be able to fit myself somewhat competently.  I went for another pair of Nikes as these seem to be the only make wide enough for my feet.


I felt the difference straight away when running, my legs no longer ached as they had done and I loved it that the new shoes were so light.  I think they made me feel like a proper runner.

As each week of 8W25K went by I mentally checked them off with a sense of achievement and felt I was getting closer to the ultimate aim of the program - my first 5k race!

4 weeks to 1 mile - my first training program

I'm not very good at motivating myself, so I found an MP3 on Amazon called Personal Running Trainer. Personal Running Trainer recommended starting at the 4 weeks to 1 mile program for complete beginners, so this is the first program I downloaded.

I hated the electronic music instantly, but it provided a good beat and I felt better swearing at the instructor in my head for his sh*t music as well as the pounding he was putting me through.

Day one was a five minute warm up walk followed by 45 seconds of running followed by 2 minutes of walking; this was done four times and there was another five minute cool down walk at the end. I can honestly tell you those 45 seconds made me wheeze and I needed the 2 minutes to regulate my breathing again.

Like all beginners I felt like bit of a tit starting running. Then I realised it didn't matter - because I was wearing sunglasses. I am one of those people who can't open their eyes in the sunshine without them and I realised the added bonus was that people ignore you because they can't see where you're looking. No one looked at me, no one said anything.

During 4 weeks to 1 mile I developed something I still refer to as 'OAP style'. The reality is though, there are several pensioners in the park who can outrun me. When I felt really tired, or the day was hot and humid I still went out for my 'run'. It didn't help that this May was particularly warm (up to 30 degrees into the evening) and I am a cold weather person. My body reacts to heat by swelling up - you should have seen the size of my feet when I was once on holiday in 40 degrees Italy, I couldn't even wear flip flops because I couldn't get them on!

On the 28th Oof May I graduated from the 4 weeks to 1 mile program, 25 days after starting. I ran for ten minutes straight, with a little bit of an OAP pace in the mix. I was so proud of myself - I ran for ten whole minutes with no walking!