Tuesday, August 12, 2014
I felt great running week 3. It wasn’t too easy or too hard, just the right amount of exercise. Also I can barely run 2 minutes at a time I feel I am making good progress. Of course, compared to the C25K I am definitely behind, but consider my current fitness level I have learned to be content with where I am. So it may take a few more weeks for me to run a full 5K without stopping.
Good thing I built in about two weeks of buffer between eight weeks of ZR5K training plan and the Pittsburgh Great Race so hopefully I can get caught up and be able to successfully run 5K before the race. My goal for the race is to run the entire race without walking or stopping. The 5K course during the Pittsburgh Great Race is running from Oakland to Downtown which is predominately downhill except for during mile 2 there is a lot of uphill sections. I am mostly worried about the uphill section during mile 2 because there aren’t any hills where I live so I am training on a very flat course. After the race and hopefully after I can run 5K without stopping I would like to run a regular schedule of 4 days a week. Gradually increase my mileage and build in some cross training. I would eventually be able to improve my 5K speed and maybe run a 10K.
The ZR5K storyline gets more interesting this week. I met Abel’s quartermaster Francesca who seemed really nice and is very creative at cooking with whatever is available. Francesca also mentioned that some supplies missing and she is the only one with keys to the storeroom. I also met runner 10 who is very scientific minded. Next time he wants to do experiments with chained zombies, he can be the subject himself and I will take notes instead. I find runner 10 very creepy indeed. On the last day I was commissioned to pick up some medical supplies and had to run away from zombies, glad to be doing something useful for a change.
Good thing I built in about two weeks of buffer between eight weeks of ZR5K training plan and the Pittsburgh Great Race so hopefully I can get caught up and be able to successfully run 5K before the race. My goal for the race is to run the entire race without walking or stopping. The 5K course during the Pittsburgh Great Race is running from Oakland to Downtown which is predominately downhill except for during mile 2 there is a lot of uphill sections. I am mostly worried about the uphill section during mile 2 because there aren’t any hills where I live so I am training on a very flat course. After the race and hopefully after I can run 5K without stopping I would like to run a regular schedule of 4 days a week. Gradually increase my mileage and build in some cross training. I would eventually be able to improve my 5K speed and maybe run a 10K.
The ZR5K storyline gets more interesting this week. I met Abel’s quartermaster Francesca who seemed really nice and is very creative at cooking with whatever is available. Francesca also mentioned that some supplies missing and she is the only one with keys to the storeroom. I also met runner 10 who is very scientific minded. Next time he wants to do experiments with chained zombies, he can be the subject himself and I will take notes instead. I find runner 10 very creepy indeed. On the last day I was commissioned to pick up some medical supplies and had to run away from zombies, glad to be doing something useful for a change.
Wednesday, August 06, 2014
I feel better about running during week two workouts because I felt silly running for only 15 seconds intervals during the first week. We have now been upgraded to running 30 seconds (much better, right?); well I still feel silly because I had to stop running and do heel lifts. I did them faithfully anyway and ignored any weird looks I received. ZR5K gives you the freedom of determining how much you can run during the free form runs. For people who think the workouts are too easy, they can run during the ten minutes free form run. I can’t run the entire 10 minutes but I did as much I can. I am not sure if I like this since I tend to be lazy and probably don’t push myself as much as I should. I am curious how does the ZR5K compare to the traditional C25K plan? I did an analysis (nerd, I know) to compare the running time between the two.
From the analysis above, I would need to run quite a bit during the free form to run similar amount of time as C25K. I will have to push myself during the free run more.
Runner 5 met more people from Abel during week two. During the first run Rajit joined Sam and Doctor Myers in the comms booth; yes his novel was the first reward I received and still have to read it yet. This time he gave me a set of sheets as my reward. Much more useful. On the second run Sam joined me out in the field. I thought he was there for my company, turns out he had an agenda. During the run he kind of freaked out and took off by himself. I had to run after him, so my one minute running interval became over 2 minutes. I have a feeling something unexpected will happen every week and Doctor Myers will make me run more than the planned intervals. Anyways he went after the previous Runner 5's (Alice) wallet. It was obviously important to him. But he seemed more depressed than ever. During the last run, Janine persuaded Doctor Myers to let me collect trash today. Yayh! Nothing exciting but I did receive an axe as a reward.
From the analysis above, I would need to run quite a bit during the free form to run similar amount of time as C25K. I will have to push myself during the free run more.
Runner 5 met more people from Abel during week two. During the first run Rajit joined Sam and Doctor Myers in the comms booth; yes his novel was the first reward I received and still have to read it yet. This time he gave me a set of sheets as my reward. Much more useful. On the second run Sam joined me out in the field. I thought he was there for my company, turns out he had an agenda. During the run he kind of freaked out and took off by himself. I had to run after him, so my one minute running interval became over 2 minutes. I have a feeling something unexpected will happen every week and Doctor Myers will make me run more than the planned intervals. Anyways he went after the previous Runner 5's (Alice) wallet. It was obviously important to him. But he seemed more depressed than ever. During the last run, Janine persuaded Doctor Myers to let me collect trash today. Yayh! Nothing exciting but I did receive an axe as a reward.
Thursday, July 31, 2014
The first week of running Zombies Run! 5K has been a lot of fun. It just seems too easy. Week one session started with ten minutes of warm up walk, followed by ten intervals of fifteen seconds run and one min walk, wrapped up with ten minutes of free form run. During the free from run, you are supposed to run if possible, otherwise walk. Since I am so out of shape I walked most of the ten minutes and did a couple of minutes of run. The first week was super easy, as expected. Most of the 5K program’s week one workouts are super easy. You can of course skip ahead, but why miss out on all the exciting story lines?
I have been running in the morning before work which means I have been getting up around 6 am. That’s the most painful part of my day as I am not a morning person and don’t normally get up until 7:30am. Learning from experience, the best way to make the adjustment is to go to bed early. I have been going to bed around 10pm which makes me feel old and responsible. The mornings have been perfect for running; the weather is uncharacteristically cool for this time of the year, only around 60 in the morning. There is a small park with some trails behind my house and I have been running circle around a football field for most of the runs. Some days I would head out to the gym and run on a different path.
The Zombies, Run! 5K app has pleasantly surprised me. First you don’t get a very engaging storyline that keep you coming back for more. After the helicopter crash and I made it to the base in “The Story Begins” I have been appointed runner 5 to help the base gather supplies. Of course I have to train before I can start my missions. I found out the old runner 5 Alice was the super-fast zombie chasing me in the previous workout. Apparently Sam the radio operator was romantically involved with the old Runner 5 and is taking her turning into a zom (zombie) quite hard. I also met runner 4 who seems good natured and fun.
I should also mention that I have signed up for a 5K race in 2 months! When I mentioned to my friends that I started the 5K training yet again, Amy said she is running in the Pittsburgh Great Race. I thought it would be a great idea to sign up and have something to work towards. I signed up for the same race 2 years ago and sold my bib because I didn’t finish the C25K training. It just got so boring and I quite running after reaching 2 miles. I love races the energy of the race and the people running alongside you is such a rush. My only goal here is be able to run the entire 5K. I don’t care how long it takes as long as I can finish it, I am happy.
I have been running in the morning before work which means I have been getting up around 6 am. That’s the most painful part of my day as I am not a morning person and don’t normally get up until 7:30am. Learning from experience, the best way to make the adjustment is to go to bed early. I have been going to bed around 10pm which makes me feel old and responsible. The mornings have been perfect for running; the weather is uncharacteristically cool for this time of the year, only around 60 in the morning. There is a small park with some trails behind my house and I have been running circle around a football field for most of the runs. Some days I would head out to the gym and run on a different path.
The Zombies, Run! 5K app has pleasantly surprised me. First you don’t get a very engaging storyline that keep you coming back for more. After the helicopter crash and I made it to the base in “The Story Begins” I have been appointed runner 5 to help the base gather supplies. Of course I have to train before I can start my missions. I found out the old runner 5 Alice was the super-fast zombie chasing me in the previous workout. Apparently Sam the radio operator was romantically involved with the old Runner 5 and is taking her turning into a zom (zombie) quite hard. I also met runner 4 who seems good natured and fun.
I should also mention that I have signed up for a 5K race in 2 months! When I mentioned to my friends that I started the 5K training yet again, Amy said she is running in the Pittsburgh Great Race. I thought it would be a great idea to sign up and have something to work towards. I signed up for the same race 2 years ago and sold my bib because I didn’t finish the C25K training. It just got so boring and I quite running after reaching 2 miles. I love races the energy of the race and the people running alongside you is such a rush. My only goal here is be able to run the entire 5K. I don’t care how long it takes as long as I can finish it, I am happy.
Friday, July 18, 2014
In the distance past, I was running 15 miles a week and rocking my favorite size two Gap jeans. Fast forward to today, I haven’t put on my running shoes in years and has truly become a couch potato (resembles one too). I really want to start running again. I remember the tremendous health benefit and the amazing feeling of endorphins (runner’s high?). The problem is running is one of my least favorite activities, as I find it monogamous and boring. Before I have used the couch to 5K plan successfully but now I am finding it less appealing since I have tried to start it a few time in the past and failed after a few weeks. Then I heard about the iPhone app Zombies Run! The popular app gamified running and made it more exciting. The problem is even the shortest missions are between 30 to 40 minutes, there is no way I can run even a fraction of that in my current condition. When I saw the same developer published a 5K version that is adapted for novice runners I purchased it right away.
Zombies, Run! 5K is designed for beginning runners who wants to train for a 5K. The app has 25 workouts spanned over 8 weeks. Each workout lasts between 30 to 50 minutes starts with a warm up followed by a period of interval training. During the intervals, you alternate between running, walking and other activities like knee lifts and skipping. The workout then is warps up with a free form period that allows you to walk or run at your own pace. The allure of Zombies Run! 5K is the story line that keeps you engaged as you train. You start off at an outpost and are one of a handful of runners training to run for the settlement. The area is overrun with zombies (or zoms) that are always lurking around. Each workout has a new scenario or task that you must complete and you receive a reward at the end of each workout that plays into the storyline. The voice that guides you training is the tough but caring town doctor who also fills you in on the others at the settlement. After your run, you can review the details online on ZombieLink. I was quite inpressed with the amount of data available. My favourite part is you can see how you performed during each song! This is a great tool in refining the playlist for running.
Armed with my old running shoes (not really that old, only had 40 miles on it) and my new exciting app I was headed out the door. The first episode is “The Story Begins”, which I had expected to be a quick introduction before the real workout begin turned out to be a long free form run session. My helicopter carrying supplies crashed near the town of Abel and I was the lone survivor. In “The Story Begins” I find my way to the town of Abel and met Sam Yao the radio operator and Maxine Myers the town’s doctor. The story is engaging and it’s easy to believe that I am walking/running near the town Abel with zombies chasing me. Between radio communications, I can listen to my own playlist which is really nice. Although I think I need a new playlist, something more walking deadish.
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