Thursday 19 July 2012

C25K - Day 2

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 4 consists of a 5 minute warm up walk, followed by a 3 minute run, a 90 second walk, a 5 minute run and a 2 and a half minute walk. The runs/walks are then repeated once and you end with a 5 minute cool down walk. The total running time is 16 minutes.

The second run was done on the 18th of July. My usual path was quite busy with construction workers and even blocked off in a few places, forcing me to run around them. There also seemed to be a larger than normal amount of dog walking traffic for some reason. Despite the increase in traffic, I managed to do 4.5 km during the podcast itself, including the warm up and cool down walks.

I found this run to be quite a bit easier than the first run of the week, surprisingly. The backs of my thighs were really tight and achy from cleaning my son's room the day before (lots of squats and bending over at the waist) and I was honestly thinking of taking an extra couple of rest days, doing the second run on Friday and the third run on Monday. Instead, I went out hoping that running would help my sore thighs instead of hurt them more. I was partly right. While I was running, my legs didn't hurt at all, but once I slowed back down to a walk, the pain came back with a vengeance! For the first time ever, the running parts were actually easier than the walking parts of the podcast!

It's the last run of the week tomorrow, then on to Week 5!

Monday 16 July 2012

C25K - Week 4 Day 1

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 4 consists of a 5 minute warm up walk, followed by a 3 minute run, a 90 second walk, a 5 minute run and a 2 and a half minute walk. The runs/walks are then repeated once and you end with a 5 minute cool down walk. The total running time is 16 minutes.

There were quite a few "I don't think I can do this" moments in this run, but I persevered and didn't quit. Granted, my "running" was more like a very brisk march by the end, but the important part was I didn't give up and pushed myself all the way through it.

And that's what's important - not that you ran for 5 minutes at a time (twice!) but that you don't give up, that you push yourself to meet your goal. Because that's what the C25K programme is all about - proving to yourself that you can do this, that you can set a goal and get to (and beyond) it.

This was the first run that I've been able to use the Nike+ app on my iPod. It works rather well, I think. I stopped the workout on the app as soon as I got back home (the podcast got me to 2 and a half laps around my estate, so I finished the third lap). According to the readout, I walked/ran a total of 4.54 kilometres (2.82 miles) at an average speed of approximately 9 kilometres per hour and burned 311 calories.

Sunday 15 July 2012

C25K - Week 3 Day 3

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 3 consists of a 5 minute warm up walk, followed by a 90 second run, a 90 second walk, a 3 minute run and a 3 minute walk (then repeat all once). The final 3 minute walk is considered your cool down walk.

I did the third run this past Friday (the 13th) and it was the hardest run of the week. Several times I nearly gave up and walked, but I'm glad I didn't, as just a few seconds after I was tempted to quit Laura came on and said it's time to slow down to a walk. By the end of the second 3 minute run I was really struggling, but persevered and walked a third lap around the housing estate.

Week 4 starts tomorrow. I also have my Nike+ sensor, so will be able to use it during the runs. Hopefully it will help measure distances a bit better.

Wednesday 11 July 2012

C25K - Week 3 Day 2 (and other updates)

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 3 consists of a 5 minute warm up walk, followed by a 90 second run, a 90 second walk, a 3 minute run and a 3 minute walk (then repeat all once). The final 3 minute walk is considered your cool down walk.

Today was the first run in which I've used my new iPod. Up to now, I was "one of those people" who swore he would never get an Apple product. My main gripe is that they're so expensive (£147+ for a white 8GB iPod Touch). Now that I have one though, I rather like it. The iPod is stored in a "one size fits most" armband which I put on my upper right arm when I'm out and about. The armband is water resistant, which is good, and is hidden from sight under my t-shirt sleeve. It took me a few minutes to get used to, but once I did, I barely paid it any notice. Unfortunately, I don't have the sensor for the Nike+ app yet, so can't say whether I like it or not.

The run itself went well with my pace slightly increased since the first run. Monday's run finished at exactly 2 laps (approximately 1.6 miles according to Google); today's run finished a little ways past that, so I went ahead and completed the third lap accompanied by a few of my own mp3s.

I found the first 3 minute run to be slightly more difficult than last time; by the time Laura said "slow down" I was huffing and quite out of breath. The second 3 minute run wasn't as bad though and I had enough energy to push my speed a bit during the final 60 seconds.

Today was "weighing in" day. My "just me" weight this week is 148 lbs; my clothed weight is 68 kg. A slight increase, but well within normal perimeters.

I also picked up my blood test results from my GP today and made an appointment to see Dr. Curtis, my gender specialist, at the end of this month. Hopefully he'll give me the OK to pursue top surgery.   

Monday 9 July 2012

C25K - Week 3 Day 1

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 3 consists of a 5 minute warm up walk, followed by a 90 second run, a 90 second walk, a 3 minute run and a 3 minute walk (then repeat all once). The final 3 minute walk is considered your cool down walk.

Over the weekend I had come to accept that I wouldn't be able to start week 3 until next week due to my mp3 player having fizzled (my computer refuses to find it). This morning however, I remembered that my mobile phone plays mp3s and after a bit of searching, I found the headphones for it. So I was able to start week 3 this week after all!

This run was really easy! When Laura (the woman narrating the NHS C25K podcast) said what the running times were going to be, I thought "There's no way I can run for 3 minutes straight!". But once the first 3 minute run started, it didn't seem so bad and it was over before I got out of breath. Having a 3 minute walk afterwards helped out a lot though. I think if I would have only had a 90 second walk after the 3 minutes, I wouldn't have found it as easy! The podcast ended right at 2 laps around the housing estate - around 1.7 miles.

My next run (and next weigh in) is Wednesday.


Friday 6 July 2012

C25K - Week 2 Day 3

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 2 consists of 1 podcast in which you alternately run for 90 seconds and walk for 2 minutes. You do this for a total of 20 minutes, with 5 minutes before and after to warm up and cool down.

Today was the last run of the week and was done in the pouring rain. By the time I had finished the 5 minute warm up walk, I was soaked through. By this time I was tempted to call it quits, but I thought "I might as well do it, can't very well get any wetter".

Everything went really well, with all the runs giving me no problems. I don't know if it was the rain or my stamina having gotten better, but it seemed that I was able to run and walk faster than I did in the previous two runs. The podcast had reached the middle point of the last 2 minute walk when my mp3 player decided to fizz out. I didn't give up though. I ran from where I was to my house. I counted foot falls rather than seconds (right foot, left foot 1. right foot, left foot 2.), so while the timing may have been off a bit, at least I still got that last run in! Skipped the cool down walk, but I did some stretches instead.

I'm worried about my Mp3 player. I plugged it into my computer and it's not finding it, so I can't change the files. Looks like I might have to get that iPod Touch sooner than I had planned. 

Week 3 starts on Monday!

Thursday 5 July 2012

Funding for Transition

After adding up the donations and commissions I've received from some wonderful people in the last month (thank you so much!) and half of the amount it would cost me to buy my testogel privately (I finally got my hormones funded on the NHS), the new total for my top surgery fund is £2750! And just to make it a more even amount, I'll add in an extra £50.

£2800 out of £6000. I'm so close to the halfway mark, I can smell it! Although that may be the chicken I had for lunch.

If I tighten my belt a bit more, I can probably manage to save up another 1-2000 GBP by September. That still leaves me £1000 short of my goal though. If you can help in any way, please do so. Either donating what you can afford or sharing the link to this post - every little bit helps!

For those of you who are able to donate, I thank you in advance. For those of you who can't donate but do link to this post, thank you for helping get word out.

Wednesday 4 July 2012

End of Fresh Start Programme

Today was the final meeting of the 10 week Fresh Start programme for me and the others who have been attending with me since May. As it was our last session, we only did the exercise portion and the weigh in and final waist measurement. The usual food education and taste-testing was replaced with filling out a general satisfaction form.

My final measurements are weight: 66.8 kilograms (147 pounds) and waist: 34 inches. In the last 10 weeks, I have lost 11 pounds and 2 inches off my waist. Not too bad!

On the 18th of July we start the post programme support which lasts for 9 weeks. This consists of going in to get weighed and measured, updating our portions allotments, and having a quick chat with the staff while the new group does their exercises.

While I appreciate the post programme support sessions, I'm going to miss attending the proper Fresh Start sessions themselves. I learned a lot from them and really enjoyed the exercise class each week.

C25K - Week 2 Day 2

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 2 consists of 1 podcast in which you alternately run for 90 seconds and walk for 2 minutes. You do this for a total of 20 minutes, with 5 minutes before and after to warm up and cool down.

Today's run went rather well, even taking into consideration that I deviated from my normal route. Instead of running around the perimeter of my housing estate, I instead ran through a neighbouring estate, past Hough Green railway station, and along Liverpool Road. I was very aware that Liverpool Road is quite a bit busier than the road around my housing estate - both in pedestrians and vehicular traffic. But no one stared, pointed, or laughed at me - not that I would have noticed with my headphones on and me having "zoned out" (i.e. totally immersed in the act of running).

The final run of week 2 is on Friday. I'll probably go back to my "usual" route as I'll be able to calculate the distance ran easier. One day I'll get a GPS/MP3 player and will thus be able to vary my route more often.  

Monday 2 July 2012

C25K - Week 2 Day 1

To take the place of the 10 week Fresh Start fitness/health programme, I have started the 9 week (estimated) NHS Choices Couch to 5K running programme. The C25K programme is a downloadable podcast that encourages you to build up to running a full 5 kilometres.

Week 2 consists of 1 podcast in which you alternately run for 90 seconds and walk for 2 minutes. You do this for a total of 20 minutes, with 5 minutes before and after to warm up and cool down.

I found the first 90 second run to be fairly easy, but I forgot to check my speed and thus the other runs were quite a bit slower as I tired myself out with the first one! I managed to cover about 2 miles during the podcast and finished the final lap around my housing estate while listening to the music I had put on my MP3 player to bring the total distance up to 2.9 miles - in the rain.

My running shoes seem to be taking good care of my ankles. I was able to walk up the stairs without any pain right after my third mile, which is a good indicator of how well the shoes support my arches and ankles!