Playtime: Janathon day 12

For Janathon today I did an hour of circuit training (including warm up and cool down). Unlike last week's class, which was bodyweight exercise only, this week we had equipment to play with.

The class comprised 16 stations set out in groups of four; we did every "four" twice before moving on. I like this format the best :) Each station lasted 40 seconds, with 15 second breaks in between and a longer break after completing a "four".

I started with press ups, hamstring curls, back extensions, and star jumps. The equipment for the back extension was a bosu ball under the hips, to give extra range of movement. A great exercise for the glutes!

The next four was bicep curls, kettlebell swing, plank, and jogging. We used a resistance band for the bicep curls, a range of kettlebells was available (from 8 kg up to 20 kg; I used 12 kg followed by 16 kg), and a hand wheel for the plank (which I didn't use because my back doesn't like it). It was hard enough holding a full plank for 40 seconds let alone doing something challenging too.

The next four was upright row (with a resistance band), calf raises, reverse curls, and squat jumps. For calf raises, we use a raised step and scaffold pole (you hold the pole above your head for extra challenge). Normally on this station I have the balance of a weeble but today I managed to remain fairly steady and could raise and lower myself without incident. A nice stretch for my calves after yesterday's long run.

The final four was inverted row, lunges, bicycle curls, and skipping. We do inverted row with the TRX suspended system, it is my nemesis exercise but today I quite enjoyed pulling myself up and then letting my shoulder blades stretch out and relax, a lovely way to release some shoulder tension. I ended on skipping (with or without a rope, I prefer using the rope!) and managed the final 40 seconds without stopping, which is a record!

I was rather ashamed of my poor plank efforts so I will have to start doing a daily plank again I think.

Hello knee pain, hello leg massages

The past few weeks I've noticed my right knee is starting to hurt in the same way it did last time I trained for a marathon, but only when I run at a slow pace (usually on a run-walk with beginners run club). On long runs I'm aware my knee is uncomfortable and aching, but it seems manageable and just typical of running a long way (like the aching hips and calves I'm also getting). Initial mild panic I was about to fail at this marathon training lark has now dissipated slightly, and I have identified four "action points".

1) Restart the daily leg physio exercises (side-lying leg raises, clams, prone leg raises, bum clenches, squats, single knee folds)

2) Add some calf, hamstring, hip, and (more) core strength exercises to my daily home workout

3) Ice/heat my knee daily and use my foam roller regularly (but not straight after running)

4) Stop running slowly!

The No Slow Running will obviously affect me helping at beginners run club, I might have to only take the group that runs without a walk break, but remaining uninjured is most important. Maybe I'll have to start cycling alongside the runners.

Tonight I booked to see my friend who is a qualified sports massage therapist; she gave my legs a good massage, slightly painful on the IT bands and thighs, but she reassured me that I'm not too broken, just some tightness in my calves and thighs that I can work on with the foam roller and by sports massage (every 4 weeks). We also talked about my training plan, hydration during the day and on long runs, eating while running, and Vaseline. (It's good stuff.)

Marathon planning, it's Week One!

Now I've got Stevenage Half out of the way, and I'm still buzzing from my new personal best time (*skips about the room*), I'm starting to think about training for Milton Keynes marathon. I really want to do my best at this distance, because I don't know if it'll be the last one I do (the last one, again!).

Based on my 1:45 half time, the pace calculators I've looked at seem to think I can manage a sub 4 hour marathon. Well, I know it's not that simple! My aim is to beat 4:58, remain uninjured, and finish knowing I've run the best race I can.

There are 26 weeks between now and May 5th. I've made a rough plan of my long runs, and I've decided to cut the long run distance in half and run that as a tempo midweek. So that means I'll be running 10 miles with some fast sections on the Thursday before I run 20 miles on the Saturday or Sunday. There will be at least one other run midweek, on the Tuesday (of about 2 miles with running club), and then perhaps a 5-6 mile alternate recovery/tempo on Mondays or Wednesdays depending on my work schedule. As far as I see it, the long run is important, as is fitting a longish tempo in if I want to maintain my speed and fitness.

This week is Week One, and I'll be running 5 miles on Thursday and 10 miles on Sunday, and possibly a fast run today, if I manage to get my arse in gear.

Other stuff this week, I'm recovering nicely from Stevenage half, my legs aren't destroyed, although my calves feel a bit sore. I had a good recovery run last night with the beginners group at the club, and a lovely stretch out later at Pilates.

I've also weighed myself to check I've not ballooned after gorging myself on smarties and pasta on Monday and Tuesday. I've lost 2lb, which brings me to 47lb total weight loss (since I began counting in Jan 2011). I'm nearly back at the magic 50lb lost mark, which I've been aiming at all year! It was good motivation for me to eat a healthy lunch, rather than open a tin of curry and eat it all (I do have a habit of eating to excess when it's cold outside, when I'm working, and when I'm a bit distracted).

Random thoughts purged, time to work before I run later.

EDIT: I ran 4 miles in the rain, not fast though, I couldn't manage fast...

Thursday 16th May: running club

It was my turn to take the beginner run-walk group. We ran 2 minutes and walked 1, through the fields along the river, then back up Regent St. Pushed the girls to a longer run, they all did really well.

Intermediate group ran up to Langford water tower, or we aimed to. Off-road running is not my favourite choice at the moment, grass is getting longer, and the uneven surface is hard on my sore ankles and calves. Managed 2 miles before we turned back because two members had to be finished by 8:30. Discussed lack of mojo and speed, and considered Marston 5K as a possible incentive to get quicker. I'm not keen though...

Tuesday 14th May: pilates

Yet more Pilates love this week, lots of leg exercises that are doing great things to my gluts and hip flexors, not so much my hamstring, which I managed to pull slightly. Also, lots of press-ups, should make circuit training tomorrow interesting.

We learnt a new stretch for our lower calf and Achilles, basically a low crouch as if about to run 100 m race. One to do at home, since my ankles and calves are currently a bit sore and tight.