More on training (Punkadyne Labs (Punkwalrus))

It looks like I will be doing more of the LPI track than the Linux+ track. My boss wants me to focus progress on the MCITP and Network+ side of things by the end of the year, so it was discussed (not decided) to drop the Linux+ until possibly next year since "it's really only a basic Linux cert anyway in comparison to the LPI track."

I am really nervous about the exam. I am nervous because in the practice tests, I get wrong answers because I misread the question. This sucks donkey waffles. It's like I know the material, I just test poorly. That CCNA whipped my ass 8 years ago. I remember reading the questions, and they didn't make any sense compared to what I just studied. It was like a nightmare. The fact I got 60-65% was not "better than nothing" because I didn't get the cert.

The RHCE wasn't so bad because at least you can figure out what you did wrong as you are setting stuff up. Not so much with multiple choice/fill in the blanks.

This was the total opposite of what I experience back in school: I never did the homework, but I aced tests. Arg... :( Posted in: linux , lpi , mcitp , training , work

Couch-to-5k: shin splints (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

As I mentioned a few days ago my calf and shin muscles aren't properly up to the task of running yet, causing me some great pain. Apparently, now that I've gotten me some real running shoes my whole body needs adjusting to the new movements it's going through.

For now this means I won't be running any real C25k sessions, opting instead to do regular muscular training of my legs. I'll do shorter runs as well, but I won't be following the real C25k plan for at least a week or two/three. Of course I'll stick to my regular training days so I don't completely fall out of it.

Posted in: c25k , couch-to-5k , running , shin splints , training

Couch-to-5k: day 2.2 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

Ow...

I had to break off this morning's run halfway because my calfs and shins started to hurt real bad. I'll take that as a sign that I need more stretching and more exercise of these muscles, as per this article. I'm fine again about half an hour after the run, so it isn't too bad just yet but I'll need to take care anyway.

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: day 2.1 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

Last week I decided that I'd graduated the first week of C25k, meaning that I could move on to the second week, thus upping the level of my training a little bit. Well let me tell you: those extra thirty seconds tacked onto each run? Wow, do they make a difference! It could be that I wasn't prepared enough, but boy did it hurt ^_^

On the other hand, I feel great afterwards and I realised two other, rather positive things:
1. My breathing is great, falling down to a normal pace almost immediately after running.
2. The same goes for my heart beat, which is steady and calm after running.

Unfortunately I'll be in a bit of a fix with regards to day 2, since I can't really run on thursday morning. Wednesday would be too early and on Friday I could only run in the evening. Meaning that I'd have to run on Sunday as well... I think that that's what I'll do... Friday evening, Sunday morning and then next week go back to my regular T/T/S schedule.

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: day 1.6 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

W00! Today's run went great! ^_^

I didn't get any muscle aches during my run and even the soreness in my shins (see day 1.5) isn't that bad. I think my form is improving a little and this time around I even lasted for more than sixty seconds on a few of the runs. I am oh, so ready for week 2 of C25k! Two days of rest will do me good and then it's time to up the pace a little!

Also, the weather is really great this morning! The sun is warm and bright, the sky is -very- blue with some clouds thrown in and there's a slight breeze to cool me off. I just -had- to go back to Park Transwijk to take some pictures for you guys. Park Transwijk is one of Utrecht's two largest parks and includes public facilities such as a way-cool playground (with a castle!), communal gardens, a skate park, an educational center and a so-called verkeerstuin (traffic school for little kids).

So far the park suits my needs for training grounds quite nicely. It's close to home, I can take multiple routes to prevent boredom, there are multiple track types (asphalt, grass, dirt) and I actually like it there :)

Here's an overview in Google Maps.

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: day 1.5 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

Seeing as today is Ascension Day (a national holiday in the NL) I could've slept in until ten if I wanted to. I chose not to, because I didn't want to miss my regular C25k run around 06:30. Getting up that early was a bit hard after last night, but I managed.

The session itself didn't go altogether that well: I skipped the sixth run (again) after getting a pain in my shins that I hadn't felt before. To me that was a signal to take it easy. Afterwards, during the cool down, I also had some aches that I usually don't have :/ Ah well... Saturday's the sixth day of the first week's training schedule and I think I'm ready to hike things up to the second week. Let's see how that goes on Tuesday.

Also, if you're prone to chafing in the loin-area as I am, baby powder (talcum) rocks! It's completely prevent the painful effects from even appearing.

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: day 1.4 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

Ah, that felt good! This week I've week 1 of the C25k plan on repeat, making sure that I'm well prepared for week two (which ups the length of each run from sixty to ninety seconds).

Day 1.4 is good!! \o/

I was having trouble getting myself motivated this morning (although waking up wasn't an issue) because of some annoying stomach pains. Those faded slightly once I openend the drapes to be greeted by a beautiful, sunny morning! Things went even better once I got outside and started to give myself a sort of motivational speech (in order to ignore the stomach cramps). It's silly, but saying stuff like "Yeah! You can do it! This is beautiful!" and "Ignore those cramps! They are -nothing-!" out loud to yourself really does help ^_^

I've also figured out what the heck's going wrong with my right ankle. It seems that the muscles in that ankle aren't strong enough to move my foot in such a way that I land on my heel and then roll through. Instead I land on a flat foot, causing more pain. I found this out by deliberately trying to walk (not run) in a rolling fashion. I noticed that I simply couldn't tilt my foot upwards as it felt like the muscles just wouldn't go. I'm thinking that AsphaltBuffet may be having the same issue.

I intend to put some extra training into my ankles, getting them stronger in both directions. One exercise would be to stand on flat feet and to repeatedly lift myself onto tiptoes. The other would be to stand on flat feet and to lift the front off the ground, remaining standing on my heels.

w00t! I'm feeling good! \o/

EDIT:
You'll have to excuse my enthusiasm :D I think those were the endorphins talking. For any of you who're still hesitant and have trouble getting motivated: think of the endorphins! Yummy endorphins! ^_^

Now, I'd better get to work, my colleagues are starting to look at me :]

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: day 1.3 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

So much for day 1.3 (week 1, day 3) of the Couch-to-5k plan! It was a bit hard to get up this morning and to get motivated for the run because I'd been working for two nights in a row (stand-by duty pays well, but it kills your sleep). I got myself happy about the run though, so all's well ^_^

Breathing went fine, but my right ankle is still a bitch. I think that, now that I'm paying attention to my ankle, I'm actually doing it more harm than good. Since I'm trying my best to put my right foot down properly I'm flexing certain muscles in a way they have never been stressed before. You see, by habit I always turn my right foot outwards a little while walking. That's something I'm gonna have to work on.

The muscle that's giving me trouble is highlighted in the picture on the left.

Anywho, I feel absolutely fine (or even wonderful) after my third run, so bring on Tuesday! I'll be running the first week twice, so that'll be day 1.4.

EDIT: BTW, today was the first time running in the rain and that felt pretty good too. I didn't let myself be bothered by the eww, nasty cold rain, so that's cool :)

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: day 1.2 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

Today's run went quite well! Breathing apparently is no longer a problem as my lungs no longer feel tight or tense while running. I didn't skip any of the runs (as opposed to day 1.1, when I skipped run nr. 7), although I do believe I made far smaller steps than last time. I'm going to have to keep an eye on my right ankle because the muscles and tendons around it ache while running, probably because I'm planting it incorrectly.

Aniway... Good run! Now, to have a sammich, take a shower and head off to work! Bring on Saturday!

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: day 1.1 (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

I'll keep this post a short one, to prevent myself from over-analysing my first run.

I prefer the Ullreys podcast Ben linked to above the VRT1 podcast for two reasons: the ambient house background music (versus pop music) and the fact that the Belgian schedule is too ambitious for my tastes.

One thing I'll need to learn is to tread lightly. One coach said that you'd need to run like you're walking on eggshells. Well, me, I just made two thousand omelets. I keep slamming my feet down flat, which is hurting my ankles.

Another thing I'll need to learn is how to breathe properly. I can do deep breathing with tai chi and cycling, but not when I'm running.

In conclusion: I'm feeling quite well, considering my condition. Bring on Thursday! /o/

EDIT:
Oh yea! Special Dark's mixes are great for the cool down afterwards. Thanks for the tracks Hersch!

Posted in: c25k , couch-to-5k , running , training

Couch-to-5k: the training podcast (Kilala.nl (Cailin Coilleach)) by Cailin Coilleach

This will help me greatly in my attempts to start running: the VRT1 Start to run podcast. If you don't mind the occasional banter in Flemmish, go on and download all twenty-six sessions.

Each session provides musical background for the various phases of your training, clearly indicating when you should go from walking to jogging and back. I was planning on making something like this myself, but this saves me -a-lot- of trouble.

Thanks go out to my colleague Ralph for sharing that link on the company's Wiki.

EDIT:
Thanks to Ben for reporting the broken link to the podcast. It's been fixed :)

Posted in: couch-to-5k , getting started , running , training , van-0-tot-5k