RED Winter 2019-20 Challenge - Run at least 5k every day, December-February - Week 1

At the start of 2019, I set myself a challenge to do a physical activity every day. This came about due to the inspirational efforts of all-round good egg Steve Burton who ran every day throughout 2018. At the start of the year, I had only just completed Couch to 5k so just running was not an option. So it is a case of cycling, running, swimming or occasionally walking every day.

11 months completed successfully and I'm already onto the next challenge which is to run at least 5k every day, December-February, as a consequence of an invite from Steve to join him on his latest escapade.

I started building up the running miles and running consecutive days over the last few weeks in preparation and on Sunday 1st December started off with a moderately paced (for me) 5k run on a farm track out of the village and back. On Monday the 2nd, same again but at an easy pace which gave me time to think about how I was going to keep motivated and injury free over the next 3 months. I was happy with my fitness to handle a 1/2 hour run every day but not mentally prepared for 90 consecutive days of doing the same thing. Also injury avoidance will be crucial to complete the challenge. So I had a long think during the run and most the rest of the day about how I'm going to try to get through it and, if possible, improve my running pace along the way.

I'm writing this down for my benefit but also hope that it may benefit others undertaking the challenge. So here goes:

Fitness
I'm quite fit for a 62 year old and have been doing over an hour a day of moderate exercise all year, so fitness is not an issue for me. If I was not in this situation I probably would not undertake such a challenge but for anyone crazy enough I can only advise them to take it very easy at first, run-walk to start with, running further and walking less as you get fitter and then eventually running the full distance. Avoiding injury could be your biggest challenge. If you feel a muscle tightening up the slow down or even stop. Trying to run through pain could mean you may not be able to run the next day. You will get some niggles along the way, that's inevitable. Ibruprofen gels and Dr Google are my best friends.

Pace
Don't try to run too fast too early. When I used to run in the 80s, I was disappointed if I did not PB or extend my longest run. Every run was judged on distance and pace. These days I judge my runs on time and effort, I still time the runs and analyse the results, but I am as happy if I can get round the 5k in half an hour with a max heart-rate of 130bpm as doing it in 25 minutes and hitting 150 bpm. Every run, irrespective of pace, is a building block to your objective whether that be a race or just finding it easier and more enjoyable.

I try not to pre-plan my runs apart from the route. I do a simple set of dynamic exercises before each run, go out the house, start the watch and set off on the run. Within a few strides my legs give me feedback on what I can expect from them and I settle into a steady, comfortable pace. My usual run is uphill for a bit and that then gives me feedback on my current fitness level and how I should run on the day. It's probably not until I've ran the first mile and I'm on the second hill that I decide how I'm going to run the rest of it. The point I'm trying to make is that you should let your body tell you what it can do rather than you trying to force it to do something it's not ready for. That way you should avoid fatigue and get the most out of your runs. I do not agree with training plans that say you should do this and that on certain days. They are generally counter-productive unless you are a competing athlete. I find that a single hard, fast paced run once a week is enough to bring about an improvement but just let it happen, don't force it.

Motivation
OK, so we can handle the physical side of things, what about the mental aspects? Running 5k every day for 3 months is a mental challenge, particularly if it is on the same route every day. How do we keep motivated?

On my 2019 challenge, I've written a short report on Facebook at the end of each month. Initially lots of positive comments and feedback that provided some motivation. As the months have gone on, the comments have stopped and I'm now getting just likes. If we rely on our peers to motivate us then my experience is that they get bored and from the initial "Well done, keep it up" you end up with "You still doing that?".

My motivation now comes from self imposed targets. I initially took up running in order to do a Triathlon, unfinished business from the 80s. See my last blog for more details. My latest target that provides the current motivation is to do a half-marathon in 1:34 which was my previous PB. That works out at about a 22 minute 5k pace but for 21k. I've got a long way to go but as long as I see improvements it may still be within reach.

The other way to keep it interesting is to mix it up a bit. I've got 2 possible 5k routes from the house although one of them is rather soggy at the moment. I've also got a number of longer routes if my legs are up to it. I also plan to do Parkruns on a Saturday and I've got a number of 5k and 10k events planned. With the events every couple of weeks or so, I can break the 3 months down into chunks of training finishing in a race. I use the word "training" but I don't mean in a structured way, similarly I view a "race" as an opportunity to go for a PB if your body is willing. A number on your chest and running with other people, (racing-if you like) is the best way to run faster.


Enjoyment
Lastly, just try and enjoy the runs. You rarely see a runner smile because it is not easy. So, on the easier runs just enjoy being outdoors. Its all too easy to just look at the path in front. Make an effort to look about you. I run in open countryside and love to spot wildlife. I have regular one-way conversations with Red-Kites that circle above me waiting for me to collapse so they can pick at my corpse. I see squirrels, hares, pheasants and the occasional deer.

I even talk to trees. Not just any tree but special ones. I might just be mad, but then would a sane person take up this challenge :)