Some of you might have read my previous rambling blogs, for those that havent, brief recap:
Completed C25K, dont really want to run for longer, thirty minutes at a time is quite mind numbing enough, but i do want to be able to do it faster.
I graduated with a run/shuffle of 7kph a long way from finishing 5km in thirty minutes.
When i did c25k the first time i weighed 304 pounds, starting it this second time ten weeks later i am now 260 lbs.
My aim of repeating the programme is to use the intervals to get my speed up to manage the 5k in thirty minutes. If I find its too much, i hope to at least get my general speed up.
Run one i did my intervals at 11 kph, it was a bit harder than i expected and the eight intervals seem to take forever to complete.
Run two, always one to shake things up, i pushed the incline to 1%. I didnt seem to notice it been harder, as the eight interval runs counted off it got harder and harder.
My heart rate seemed pretty good for the first four. It would jump to 165bpm on the one minute run, but settle down to just below 150bpm on the 5km walking sections. It seemed to recover a bit better than last time. This repeated each time. I suppose a good level of fitness would show recovery rates stable for pretty much however long the workout lasted.
Things started to get a bit uglier though from five onwards. The rest period increasingly became not long enough to allow my heart rate to get down to below 150. By run eight it felt like there was very little recovery from the seventh run.
That said, once finished i didnt feel completely out of energy, i pushed the incline up to 3% and did my cool down walk at 5.5km instead.
This kept my heart rate at about 155. I suppose that would be perfect fat burning mode.
I hate having to wait a day between runs, i just want to get out there and do them. I am in a quandary though.
i) Carry on the programme, do one more run of week 1, and move onto week 2 and see if I can cope with the longer run intervals and shorter recoveries while maintaining the speed.
ii) Or, just go back to running thirty minute runs three times a week and slowly speed should just improve as you get used to it.
In terms of effort, it feels like i expend a greater amount of effort doing eight minutes at 11kph with ninety second intervals between each minutes than just running at 7kph straight for thirty minutes.