Monthly Archives: January 2013

Zombies 5k, the first two weeks

I’m now starting the third week of Zombies 5k, and I’m also 4 weeks out from AMI Round the Bays, so I thought I’d give you an update on how things are going. I’m also comparing the Zombies 5k program to the C25K program.

Remember, you can check out my training diary to keep tabs on how I’m going (another training diary here)

The structure of Zombies 5k has been pretty great so far. Each week you do the same workout 3 times, then you move on to the next week. If I had more time before the event I want to do, I would probably do 4 workouts each ‘week’, just repeating one of them. Instead, I’m aiming for 5 runs a week, so I get through 3 ‘weeks’ in 2 actual real time weeks.

Week One

Week 1 was nice and simple – much easier than the C25K program which had you running 45 seconds at a time at week 1. In Zombies 5k, you start with a 10 min walk, walk 1 min, run 15sec, repeat 10 times, then you finish with a 10minute freeform run, where you can walk, run or do a combination of the two.

Zombies vs C25k

Zombies vs C25k

I found week one really simple, which was a nice way of getting back into running. While the workout was the same three times in a row, the voice prompts were different and they helped keep my interest up.

Week Two

Week 2 consisted of a 10 min walk to warm up, run 30 sec, do 5 heel lifts, walk 1.5 min, repeat 5 times, then finish with a 10 minute freeform run.

Zombies vs C25K

Zombies vs C25K

Personally I skipped the heel lifts – I like to keep my forward momentum going and that would have been quite frustrating for me.

You’ll notice that in week 1 and 2, you’re running for the same total amount of time, just in longer spurts. I thought it was quite a good way to do it, and most people would probably feel comfortable running for at least some of their 10min freeform run at the end.

During week 2 I started experiencing some pretty major cramp in my calf – enough to make me cut 2 workouts short. I only experienced the cramp when I was walking – while running, I felt fine. On my W2D3 run, I found it was less bad, so have had a rest day then will be back starting with W3D1 today.

Which brings me to week three

This week seems like a pretty major step up. The program is 5min warm up walk, 5min freeform run, *1min run, 1min walk, 10 knee lifts* (repeat 5 times), 8min freeform run, 2min stretching, 8min freeform run.

Zombies vs C25K

Zombies vs C25K

I suppose if you walked the freeform runs, it wouldn’t be so bad, but I imagine I’ll run them, or at least the first 5 minutes. Even if you just walked the freeform runs, you’re doubling the running you’re doing which seems like a big jump. I guess we’ll find out.

Also, I’m really not a fan of these knee lifts, heel lifts and stretching within my workout. It breaks my flow, and the only thing I’ve got going out there when it’s 25 degrees and so humid it’s like running in soup is flow.

I’m looking forward to seeing what the end of week 3 brings, and to see how I go today, especially with cramp. I am finding this a lot easier than I found C25K in terms of breathing – I found the first time I started running, I found it impossible to catch my breath, whereas now, my biggest issue is cramp when I stop and walk.

I’m a bit worried about the cramp, and also a bit concerned that I seem to get numb toes in the same foot when I run. This makes me feel like there’s a shoe issue I need to sort out. While the idea of shopping for new shoes thrills me, I’m not excited about the prospect of breaking them in.


Other blogs about Zombies Run!

Where I first reviewed Zombies Run 5k, and showed you some photos from my first run 

The first two weeks of Zombies Run 5K in review

Weeks three and four of Zombies Run 5K in review


Running 2013

In 2010, I started running. I started with the couch to 5k program which was great. I started to run more and more often, but I wasn’t that consistent about what I did and ended up injuring myself, ran less and less in 2011, then in 2012, ran bugger all.

I love running, and I really want to it to be something that I can do for a long time without injuries. The only way to do that is to get a good base, be consistent, and stay motivated. The way to do that, is to have a plan.

Now, I’m not going to get anywhere unless I have some goals.

Here are the races I want to run in 2013:

Those are the important ones I really don’t want to miss.

There are a few others I’m considering doing also:

So, at the moment, I’m following the Zombies 5k program. I’m following it to the letter somewhat (I hate heel raises. Why are you making me do them?!) – running when I’m supposed to run, walking when I’m supposed to walk.

I could run 5km if I had to, but I’d much rather take the time to build up a base now, than find in 6 months I’m a bit weak in an area. It also means when I get a good solid background, I can spend more time upping my speed than being slow forever.

Once I finish the 5k program, I’ll have about a week until Round the Bays.

Right after Round the Bays, I’m going to start a 12 week program to get ready for the Pencarrow 10km. It’s perfect timing – once the 12 weeks are up it’s the 10k race.

Between that 10k and the Auckland 1/2 marathon, there are a couple of months – and Winter. I’m planning on entering a few extra races to keep myself running and motivated.

12 weeks before the 1/2 marathon, my 1/2 marathon training program begins.

Here’s my training program for 2013. I’ve put in the runs I want to do each week, the total km, and then as I run, I’ll add in the actual numbers, then I can see how I did at the end of the week compared to what I wanted to do. I’ve made the link visible to you guys so if I’m not running, you can kick my ass.

I’d love to find some poeple in Welly to run with, say once a week. Also I know a few people have said they’re keen on running the Auckland 1/2 – I’m totally keen on this and we should book hotels and airfares and buy runnings skirts asap.

If you want to run with me, or do any of these races, let me know! It will be so much fun, and you’ll get to see how silly and excited I get about silly things.

Zombies, Run!

Zombies, Run! is an awesome app where you pop in your headphones, go outside, and run away from zombies. It’s fun. You should get it (Imagine if that was my whole review. I would review things much more often if they could be that succinct).

So, the basics. There are 2 apps – one is Zombies, Run!, and the other is Zombies 5k. Zombies, Run! is the full version – runs are 20-40 min, but you can run longer than that if you choose. Imagine if you couldn’t. Your 40min is up, and your legs just stop. NOPE, no more running, you said 40min, we’re DONE!. Lol. I crack myself up.

Let’s try that again.

Zombies, Run! – great if you can already run, say 20min without any issues. You run, meet people, collect items and use those items to build up your base. You make an account and you can see online, and also in the app, what the items are you’ve collected and the upgrade level of your base. Interactive, AND exercise? Sweet!

Zombies 5k is the one I’m using at the moment. I can run 5k, but I’ve had major problems with my knees for the last few months and haven’t been able to run more than about once a week without being in some serious pain. I figure starting slowly from the beginning (combined with yoga) is a good way to build up strength in all those lateral muscles so I can run again.

So, Zombies 5k is similar to the Couch to 5k program which got me into running in 2010. Except, you know, ZOMBIES. You should go read that post about week 1 day 1 of C25k – I procrastinated SO much! Silly girl. I’m getting so distracted.

On the Zombie 5k app, you first have a ‘free run’ which introduces you to who you are and how you got there. I recommend doing that run – it sets it up, and it’s exciting! Yay! You can just walk through it, or you can run when you feel like it.

This is your first zombie run:

Run 15s, walk 1min, repeat. Easy! The premise is that you’re joining the team as Runner Five, so you’re training so you’re fit enough to run out in the world with zombies. No zombies today, but at the end, I collected an item. Yay!

I’m going to do you guys the favour and update you with my zombie runs. Can you tell I’m excited? Because I am.

Here are some stunning photos I took while I was on my run. Any blurriness is due to my lightening speed. Lack of focus is boob sweat.

Perfect place for the zombie atmosphere.

This is someone’s backyard. Sorry for posting this on the internet. Well, I’m not. Clean up your shit.

This was cat number 9 of 12 I saw.

This is the last photo I took before it got too dark for pics:

You’re just starting, and if you’re just learning to run, I have some tips. Lucky you.

Tip one: go now. Put on shoes. If you’re a girl, a bra. A good bra. Clothes, they’re vital. Then just DO it.

Tip two: it’ll hurt, and you probably won’t be able to breathe very well, but that’s ok – you can be so fucking smug you just went running you won’t give a rats ass.

Tip three: coast on that smugness. This whole blog post is written on runner’s smugness.

Tip four: your smugness only lasts 5 hours for every km you ran. It’s a bit shit, I know. But that means you have to go out there and do it all again so you get your gloating rights back. Don’t forget!

Tip five: Can we touch on this bra thing again? You don’t know pain until you’ve had bleeding boobs. Get a good bra.

Right, now everyone go download this app and we can run and be happy and smug together! Yay!!!


Other blogs about Zombies Run!

Where I first reviewed Zombies Run 5k, and showed you some photos from my first run 

The first two weeks of Zombies Run 5K in review

Weeks two and three of Zombies Run 5K in review