“On your left!” Steve Rogers, Captain America and the Winter Soldier.

16th Feb – Days to go on 100 days dry: 55. Days until the Dartmoor Way: 88

I did it!

After last weeks shortened run, pulling up 2 minutes before the end of the programs allotted time, I was a little nervous as I strapped on the headtorch and set out at 6 last night to repeat the first run of week 4 in the ‘couch to 5k’ program.

I had taken on board the kind words of others, not least of all #littleDacombe’s encouragement at the weekend, but nagging doubts banged about my skull as I set off.

There is no point in setting target times, or trying to improve on previous time or pace achievements, the goal here was to finish the course. Once I get to the point of running for 30 minutes or 5k without having to pull up at all, then I can start to see how to improve my duration or distance. Right now, completing each stage is my primary goal.

It was cool and even though the nights are starting to draw out, it was dark. The pavement was slick and I was thankful for my gloves as I set out. I used to imagine other people’s reaction to this overweight, middle aged man running at such a slow speed. Especially those who are built like racing snakes as they pass me (‘On your left!‘) But none of that mattered last night. I needed to finish, so at that point in time, everything else could go hang. 

The intervals last night were, 5 minute warm up walk, 3 minutes run, 90 seconds recovery walk, 5 minute run, 2.5 minutes recovery walk, 3 minute run, 90 seconds recovery walk, 5 minute run, 5 minute cool down walk. 16 minutes running, 15.5 minutes walking. This is the first time that I was running for longer than I was walking. Compared to the first week which is 19 minutes walking and 9 minutes running.

If it seems to you like improvement at a glacial pace, I couldn’t agree with you more. It’s taken me 6 weeks to go from running intermittently for 9 minutes to 16. But I have to push to get to the end of each running interval. It is a sobering reminder of two things, how out of shape I still am, and how much progress I have made over the last 6 weeks. The two are in balance, but the scales are tipping in the right direction. My limiting factor is now not my muscles, the new shoes are working wonders, I can hardly feel my shins as I run, and I always take a day to recover in between runs. The limiting factor is my breathing. I can feel my lungs and chest heave as I get to the end of the 5 minute intervals. But even that is improving. Pace is important and the glacial rate of improvement is the key to this for me.

Apart from my starting pace, the second thing that I changed was the route. Last week the final 5 minutes were uphill. This week I reversed the course so that the last 5 minutes were on the flat. This was essential for me to finish the course, this was the goal. I made the right choice.

I cannot adequately express the euphoria on finishing. The sense of accomplishment was stronger than anything I have felt whilst running before, simply because I hadn’t made the line the week before. This might be a little victory, but it was enough to rebalance my motivation.

And chocolate milk has never tasted quite as good as it did when I got home.

“To win a race, first you must finish.” Murray Walker