How fast can I run 5k?

On a treadmill?  Now? 25:03.

That was hard, but not all out.

So the good news:

  • I got on the treadmill
  • I stayed on the treadmill
  • I worked hard
  • I now have a reference point

The bad news, that would have been slightly harder than an easy run a while back.  But that was quite a while back,  up to 2013 or so?

Another change of plan

I’ve decided sleep is more important that anything else.  So I’ve gone cold turkey on the diet pepsi.  Last drink was about 8am yesterday.  Feeling less than good.  Very tired.  Quite headachy and less able to concentrate.  Those feelings will go in a few days.  But after a lot of cans per day (8?) its going to take a while.  Hopefully, it will save cash too.

End of third week

Not a pretty week.  Thursday I worked at home but did no exercise.  Saturday morning I was full of motivation.  But a couple of hours later I had thrown my toys out of the pram and really didn’t want to do anything.  And so I did no more.  And Sunday I did nothing too.

  • Swim: 2,000m.  One session, and that was alright.  A bit of moderate in there.  I’ve even taken some of the swim times to use to create graph of my swim times.  Too much of a love for numbers
  • Bike: 3 hours 56 mins indoors.  All easy.  Six sessions in total.  Again, good for getting on the bike.  No intensity though.
  • Run: 20 mins.  All easy.  A single sessions.  Way less than I wanted to do.  Something needs to change.

But there is no sign of it changing so far on Monday morning. I laid awake from 3am for a couple of hours, I got up having decided not to exercise.  I thought I’d go to work a bit earlier as I had stuff to do.   Turns out that the strike is over, but there are problems with the trains.  So I got an earlier one as the one I’d planned to get was cancelled (as was the following one).  And I’d be foolish to try to get on the one after that.  So, it was a bit of a scrum to get on but did manage to get a seat.  You’ve got to love commuting to London…

Goal this week: No idea.  After getting fed up on Saturday I don’t know what to do.  At least the dogs got a lot of good walks this weekend.  Although the Sunday morning one was a bit long for Sparkie.  Will have to watch that.

Now to lose some weight

10.5kg.  Precisely.  I think I can average 0.7kg per week.  So that’s 15 weeks and so the 2nd of June.


East less stuff with sugar and with grains in.  But not too little as I want to be able to keep exercising.  I also want to increase my exercise volume gradually over the next few weeks.  But it’s what I eat that will matter most.

End of my second week

An ‘ok-ish’ week for where I am now.

I did:

  • Swim: 700m.  Eek.  I wasn’t motivated and had a train to catch, but still…
  • Bike: 3 hours 46 mins indoors.  All easy.  Seven sessions in total.  Good for getting on the bike.  No intensity though.
  • Run: 1 hour 11 mins.  All easy.  Three sessions.  Much less than I wanted to do.

So in total I did 5:13 (compared with 3:31 the week before).

Eating-wise, no major changes.

Goal this week is to focus on the bike and run still.  Not swimming.  I would like to do at least five runs and keep the bike about the same.  If I can get an interval in, just to prove I can, that would be great.

End of the first week

After the end of my first week, I’m chuffed that I’ve run every day.  Just over three hours worth.  All easy.

I’ve done 30 minutes on the bike.  And no swimming.  Less pleased about this obviously.

I’ve decided I need a plan.  But I’m not sure what it is at the moment.  I know that at some stage I want to go back to a plan that I had in 2008/09 but I’m not ready for that yet.  As I’m getting older, I also want to do some weights  / resistance type of stuff.  But I’m not sure what.

So my plan for the next week is to:

  • Keep running consistently.  If possible, every day.  No emphasis on length or anything other than an easy pace.
  • Do some more on the bike.  Ideally get some random short, slightly higher effort, intervals in.  With the current weather, not worry about riding outside.  If I don’t do slightly higher power stuff, that’s fine at the moment.
  • And not worry about swimming.  If I don’t swim next week, it doesn’t matter.
  • Not worry (and more than usual) about my bad eating habits.
  • Think about what weights / resistance I might be able to fit in.  I’m thinking a few push ups / body weight exercises and not going to the gym.
  • Find some more stuff on TV to watch while I’m on the bike.


Edit: Update on Tuesday

After a blow out, eat everything you can imagine on Monday, I’m going to:

  • Stop eating chocolate
  • Record what I eat (on myfitnesspal).


Since starting yesterday, I’ve done two easy 20 minute treadmill runs.  Wow.  Big deal.

My calves actually ached a lot during the second one.  This is the sixth run in a row, all 20 to 30 minutes.  I wore my fivefingers today and yesterday and so that’s probably why they were achy.  That and not being a regular runner at the moment.

So my plan for the running machine is to keep running easy for a while, keep running short distances for a long while.  That doesn’t mean I will not run outside, not go faster or anything.  Just that I want to keep things easy.

Work also gets in the way. I’ve had early meetings first thing in London these last two days and so there is less time to do things when there is three-plus hours travelling each day.


When the mood has left you…

It’s very tempting for me to make wild statements about training 100 hours a week and never eating chocolate again.  But it’s much harder for me to put those words and good intentions to effect.

There’s a quote I heard a long, long time ago:

Commitment is doing the thing you said you were going to do long after the mood you said it in has left you

That is what I’ve been missing for a good number of years.

But my goal is to get myself to the start of Ironman Lanzarote in May 2019.  Not just that, but to get to the start with the confidence of knowing that I am able to do well in it because I have trained consistently and sensibly for a long time building up to it.

I’m hoping that this blog will be a great way of reminding me of the process for getting there.




I’m back

So this is my blog about getting to my ‘tenth-anniversary’ ironman in Lanzarote in 2019.  The journey starts today.