The Gritdoctor’s Guide to making you less of a fat b!tch: Week 4

27 Jan

Week 4 and the sun is shining, the weekend is on its way and the Run Fat B!tch Runners are all basking in the afterglow of our individual successes at Dorney Lake last Sunday. With so much positive feeling in the air, it would be easy to rest on our laurels . . . luckily (or not, as the case may be) this is not on The Gritdoctor’s agenda, so time to crack on with the next instalment of our video guide.

By now your fitness levels should have increased significantly and you’ll be running for increasing amounts of your circuit. But if when we say ‘significantly’ your reality is ‘a little bit’, don’t worry. If sustaining your run for the full twenty minutes is a struggle, just slow it right down, breathe deeply, keep calm and you’re still in the race.

As always, watch the video below, and do leave a comment if you have any questions, or want to let us know how you’re getting on.

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9 Responses to “The Gritdoctor’s Guide to making you less of a fat b!tch: Week 4”

  1. Ally Bremner January 28, 2012 at 1:39 pm #

    Love the book, love the concept, but HUGE mistake to say don’t buy new shoes. I’m reasonably fit having played tennis twice a week for years but one week running in tennis shoes has left me with severe tendonitis and I am out of action for 6 weeks including family ski holiday next week. Definitely need proper running shoes from the word go.

    • gritdoctor January 28, 2012 at 8:56 pm #

      Goodness me, I am so sorry. Thanks for letting me know, my thinking when I was writing the book was that I didn’t want people to go out and start spending money before they had made a real commitment and I suppose I was also thinking the programme involves a lot of walking first and only running for such short periods of time that the trainers could wait. But I hadn’t factored in fit athletic people like yourself who would run straight away. I can only say how sorry I am that your ski holiday will be affected. And if/when there is a second edition I will address this issue I promise…

      • Ally Bremner January 29, 2012 at 12:50 am #

        That’s great thank you. I’m not athletic and have never run in my life and it’s mainly walking, but being v slightly fitter (and taller!) than an average couch potato, my one and a half hours turned out to be 6 miles daily. On flat shoes that is def too much. Will live and learn – I forget I’m not 21 anymore…. I’m glad you advise where to get shoes because at the start I did try two large chain sports shops and they couldn’t help me with running shoes as they said they were ‘fashion’ sports shops – strange but true. REALLY love the book though and it has motivated me to get off my *****. I will carry on when fit again. (PS Solidarity with the multiples – I have triplets…one comes walking/running with me) keep up the good work. Ally

      • gritdoctor January 29, 2012 at 7:33 pm #

        wow, i have never met a mother of triplets. you are AMAZING, that there is a woman out there who survived bringing up triplets and is finding time to get fit will keep me enormous courage…

  2. butijustwantedapintofmilk January 30, 2012 at 9:21 pm #

    I bought trainers at end of first week as I didn’t have any at all and once I’d reached 5 minutes of the incredible slow jog I thought I should get something more suitable than my go everywhere boots (sort of doc martin style).

    I too tried a large chain sport shop first and after 3/4 hr of mainly being left by myself for over 5 mins at a time whilst the assistant got another pair of trainers that also didn’t fit, I gave up. Instead I went to the local specialist shop I realised you were describing when I read the book – I’ve noticed it move location several times but never been in. I felt a complete prat turning up in jeans and a fleece lined knitted coat thing, but confessed I’d only just started and the assistant was lovely and patient and not at all patronising.

    I now have a “Trainer Justification Chart” where I’m tallying up each time I use them (in fact my husband pointed at it when in pre run prevaracation mode this evening I asked why I should go out). I reckon it’s a ¬£1 a go, so that’s 10 down, 75 to go (ouch – but I was owed a Christmas present!).

    Feel a bit better now that I didn’t go for the cheap and cheerful option – tendonitis sounds very painful. And I too am extremely impressed at doing anything post triplets, let alone running, how old are they?

    • Ally Bremner February 1, 2012 at 10:54 am #

      Triplets 23 now and we are all still more or less alive! Tendonitis turns out to be a fracture of the Fibula… Will definitely get proper experts fitting the shoes when I start again, and won’t overdo the mileage next time. I’m still inspired though as I really enjoyed the challenge – will aim for a 5K although it will probably take me about a year to get my lungs fit enough!

  3. rozzlewisz March 17, 2013 at 12:03 pm #

    I totally agree with Ruth and the not buying new trainers thing! I’m holding off to week 8 to treat and motivate myself. Am gonna buy runni gloves and sleek running hat! That is my motivation for finishing programme. I feel If I went off and spent loads of money on unneeded kit, it would take my mind off the task-running. And it wouldn’t take a lot to keep me off the task! Any excuse! I might even buy a new pair or tight running leggings! Exciting! I am finished week 4 today. Register for a 5 km run. Intended on following rfbr week 4, which is walk 10 mins, run 20 and then walk. But, I kept on running slowly all the way and did it in 32 minutes. Am proud of my red face and wobbly legs!
    Question for the gritdoctor:should I carry n with week 5 tomorrow or just carry n beating my time of 32 mins? It could have been a fluke! Thanks for getting me running, even slowly, I am the worlds biggest running hater, honest. Ita a miracle, i say! X

    • gritdoctor March 18, 2013 at 2:13 pm #

      Just to say Rozz, its absoultely fine to up the ante if you are fit and able. No need to stick to the programme’s times . Just as many rfbrunners thought they would never do it becasue they could only up their running time by 2 minutes some weeks, so you too must adapt the programme to take advantage of your extra fitness and add on minutes where you can! Getting round that circuit without stopping and, crucially, without injury is the aim, so don’t overdo it and listen to your body whilst getting the most out of your circuit every time you do it. you will know soon enough if that 32 mins was a fluke. either way you are almost there – WELL DONE! do keep me posted…Ruth

  4. rozz March 18, 2013 at 3:01 pm #

    Thanks, Ruth and that makes sense. Thanks for replying its such good feedback. I know you must be a busy bee, I will keep going and listen to my body. Injury free is the way! I’ll keep you posted when I’ve finished week 8. Have minor surgery this week so it might put me back a week or two but I’ll be back at it.

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