My aim for the rest of this year is to begin training to heart rate again. I last did this in May 2011, so quite a while ago. I keep an eye on my heart rate during most runs, but I've noticed "easy" runs, during which my heart rate shouldn't rise over 140, tend to average at 150 bpm. I need to start again.
I blogged about heart rate back in 2011 on my TWATS blog (I never realised it spelt that...). I've reposted it here, and another will follow.
As soon as I got my new Garmin watch for measuring and analysing my runs, I began to wonder why monitoring my heart rate while on a run would be useful. We all have unique resting and maximum heart rates, and knowing these values can assist with training for races and other activities.
I googled heart rate monitoring and found this site, which introduced to me the idea of heart rate zones. It also provided a method to calculate your max heart rate based on your age (from which you can calculate these zones). I did the calculation, but I didn't really understand the part about zones or what I should be aiming to do.
Thankfully, a friend offered to lend me an excellent book: Heart Monitor Training for the Compleat Idiot. This book contains another calculation for max heart rate (slightly different from that on the above website), but stressed the importance of doing a physical test to ascertain your max heart rate.
Max heart rate
The calculation in the book is 205 - {half your age} (+ 5 if you're a woman). Which gave me a rough max heart rate of 193 bpm.
The max heart rate test suggested in the book consists of a short warm-up run, stretches, and a 100 m sprint to get your heart rate up, followed by a series of 5 short uphill sprints (200 m), with recovery jogs downhill in between, gradually increasing the intensity of each uphill run.
My local running club does sprint sessions every so often, and it just so happened that a session similar to the above test was done a few days after I got my watch :) And my max heart rate peaked at 181 bpm, which I have now set as my max. (Goes to show how inaccurate the calculation can be.)
Resting heart rate
The test for this rate is nice and easy! The book suggests you strap your heart monitor on soon after waking in the morning and just lie there for a few minutes. (And you are allowed to go back to sleep!) My resting heart rate was 40 bpm (whoop, super athlete NOT).
Training zones
Here comes the section I was most confused about. What are heart rate zones and why should I care? Apparently, two zones are most important: the recovery ceiling (70% level) and the threshold floor (85% level). You can calculate these based on your max and resting rates.
For example: (Max - Resting) x 0.70 + resting = 70% level
My 70% level is 139 bpm and my 85% level is 160 bpm. The book recommends you keep your heart rate below the 70% level on 'easy' run days and at the 85% level on 'hard' days.
More about training here.
Wednesday, 9 October 2013
Standalone 10K, 2013
Last Sunday I ran in a local 10K road race, the Standalone 10K, which is organised by North Herts Road Runners. This race is a big one for my running club, Stotfold Runners, because it is our most local race; it passes through our town, we run the route a lot during the year in preparation, and we encourage all our members to take part. I last ran this race in 2011, taking a break in 2012 to recover from a knee injury, so I was really excited to be running it again this year.
The race starts and ends at Standalone Farm in Letchworth, goes through Norton to Stotfold, along the A507, and then past Fairfield Park back to the farm. There are a few hills, the worse one (I think!) is right at the start, so it's not too daunting a course.
The race starts and ends at Standalone Farm in Letchworth, goes through Norton to Stotfold, along the A507, and then past Fairfield Park back to the farm. There are a few hills, the worse one (I think!) is right at the start, so it's not too daunting a course.
The farm was packed when we arrived. Amazingly, I still managed to find my friends before the start! Had some photos with the club (see image), and exchanged some friendly race banter with Ed, whose aim at the beginning of the year was to beat me (mine to stay close to him!)
The race was full, with 1400 runners in total. Apart from the Preston Marathon last year, it's the biggest race I've taken part in. The atmosphere is amazing, so many people together doing the same thing. It's all very emotional *sniff* :-)
I walked to the race start with other members of Stotfold Runners, and I lined up with Ed and another friend just before the 50 minute marker. We didn't want to put too much pressure on ourselves and start at 45 minutes :-) The first section of the race is downhill (about 50 metres!) but we took this slowly because of the number of runners. The first (and biggest) hill is immediately after the start, and again I couldn't run up it quickly because of the number of runners in front of me. (Should've started at 45 minutes.) Followed Ed's example and took to the pavement, dodging spectators and small children.
Once at the top of the hill I felt OK and tried to maintain some speed, keeping an eye on Ed all the time! At about 3K I sailed past another club friend who I thought was a lot faster than me, he seemed to be taking things easy and was doing a great job of thanking every marshall we passed :-) Had to run over the grimmest roadkill at this point too (splatted squirrel). At the water station at 5K I spotted a friend supporting (it's so nice to see people you know!). I didn't take on water because I was running fine and don't usually take a drink during a 10K.
As we hit the A507 the route narrowed and suddenly everyone in front of me stopped to funnel into the smaller area. I'm not one for being politely English during a race so I took to the grass verge so I could maintain my speed. Unfortunately caught a few nettles on the way, so spent the next 5 minutes cursing myself.
By the end of the bypass, as we turned towards Fairfield Park, the sun came out, the heat rose, and my legs suddenly slowed to nothing. I'd completely run out of energy. I really wanted to walk, but there were so many people spectating that I didn't dare stop in case someone I knew saw me! I kept looking at my Garmin to check my pace, and I was getting upset with myself because I was running at 8:30 min/mile (and I needed at least 8:00). In a big strop I switched the display to heart rate and just decided to grit my teeth and plod home.
The last few K were hard because they are uphill; during training I always tell myself they're not hills, it's just a deceiving view! They were certainly hills today. Spotted the Stotfold Runners banner and The Luxfords supporting at 9K, and I got a bit of a boost here. I knew I was almost finished, and I could hear the announcements at the farm.
At this point the marshalls made us run on the pavement. I wasn't happy with this change because we've never had to run here before, but I think they'd not been able to close the road at the top and it was quite busy. Anyway, that put me off a bit because the pavement is narrow and turns quite sharply. I took the final downhill stretch easy so as not to destroy my knees, then turned into the farm to finish. Tried hard to sprint to the line but it really wasn't happening for me. Finish time: 50:03 (should've kept an eye on the clock rather than my heart rate!)
Plus points: Fastest 10K all year.
Moral: Never Give Up.
Lessons for the future: Focus on longer midweek runs and pre-race nutrition.
And yes, Ed beat me! He got a great PB (48:10) too, so well done him. We grabbed our bananas and T-shirts and headed back to the course to pick up some of the club runners who might need support. I ran-walked with a friend for another 1.5K to get her back in just over 70 minutes (she was very happy).
As we hit the A507 the route narrowed and suddenly everyone in front of me stopped to funnel into the smaller area. I'm not one for being politely English during a race so I took to the grass verge so I could maintain my speed. Unfortunately caught a few nettles on the way, so spent the next 5 minutes cursing myself.
By the end of the bypass, as we turned towards Fairfield Park, the sun came out, the heat rose, and my legs suddenly slowed to nothing. I'd completely run out of energy. I really wanted to walk, but there were so many people spectating that I didn't dare stop in case someone I knew saw me! I kept looking at my Garmin to check my pace, and I was getting upset with myself because I was running at 8:30 min/mile (and I needed at least 8:00). In a big strop I switched the display to heart rate and just decided to grit my teeth and plod home.
The last few K were hard because they are uphill; during training I always tell myself they're not hills, it's just a deceiving view! They were certainly hills today. Spotted the Stotfold Runners banner and The Luxfords supporting at 9K, and I got a bit of a boost here. I knew I was almost finished, and I could hear the announcements at the farm.
At this point the marshalls made us run on the pavement. I wasn't happy with this change because we've never had to run here before, but I think they'd not been able to close the road at the top and it was quite busy. Anyway, that put me off a bit because the pavement is narrow and turns quite sharply. I took the final downhill stretch easy so as not to destroy my knees, then turned into the farm to finish. Tried hard to sprint to the line but it really wasn't happening for me. Finish time: 50:03 (should've kept an eye on the clock rather than my heart rate!)
Plus points: Fastest 10K all year.
Moral: Never Give Up.
Lessons for the future: Focus on longer midweek runs and pre-race nutrition.
And yes, Ed beat me! He got a great PB (48:10) too, so well done him. We grabbed our bananas and T-shirts and headed back to the course to pick up some of the club runners who might need support. I ran-walked with a friend for another 1.5K to get her back in just over 70 minutes (she was very happy).
Sunday, 15 September 2013
Baldock 10K: will the hills ever end?
Today I ran in the inaugural Baldock 10K, starting at Newnham, to Bygrave, Ashwell, then back to Newnham. I cycled to the race start with my friend Tracey, since it was only a couple of miles away and we thought it would be a good warm up. We didn't count on our woeful cycling/gear changing and I forgot there were hills. So legs were a bit tired when we arrived!
The race HQ was located in an industrial estate, with the baggage store in a farmer's grain store (complete with combine harvester) and toilets in Reclamation Russell's office (if you see any mirrors, send them to Russell). There was BBQ (supplied by Chapman's butcher) at the start, and I had my eye on a bacon roll for when I'd finished the race.
The start was quite a walk from the HQ, up a farm track. Organisation was a bit hit-and-miss with the timing, the "timing man" couldn't get his van to the start line to put down the mat, so he had to carry all his equipment through the runners. (I did offer to help him but no-one else seemed bothered.) He just slapped the mat down randomly and we were almost ready to go. As usual, we (me, Tracey, and Ralph) were at the front, Dave Lawson has a lot to answer for.
I had a slight idea of the route from a pre-race report published on the organiser's website. I wasn't quite prepared for the muddy conditions though. The first mile was across a farmer's field. It started gravelly with some puddles, it soon turned into thick mud. My shoes were caked, and I was carrying extra weight on my feet. Made the first few km very hard.
Once we hit the road at Bygrave the mud started to fly off my shoes, although we were then hit with a hill for a mile. My legs were starting to protest! I picked up a young lad who seemed to be running a good pace and we ran together for the next few miles, chatting to each other every so often about our hoped-for finish times (about 50 minutes).
When we entered Ashwell we had more hazards to think about: the narrow pavements (couldn't run on the road because of parked cars), stone steps, bushes, and startled old ladies (my personal favourite). There was a nasty hill out of Ashwell, I had to push hard at this point (I'd lost my young man *sniff*). One of the runners behind told me at the finish that he'd been focusing on my back (you know he really meant arse) hoping to catch me up but I was "too strong". Hurrah!
A lovely flat stretch for the final mile was improved 100% by spotting Jane and her young support crew cheering us on. I could also see the smoke from the BBQ so I knew I was close. Unfortunately, a glance at my watch showed me I'd be very lucky to break 50 minutes, even if I ran a 7 minute mile. So I didn't. I resigned myself to 50-something and cruised home. Was lovely to see Ralph and Tracey with their medals!
My official time was 51:45, which I'm pleased with considering I had planned to run this as a training run for Standalone 10K, and in view of all those hills. (As I ran up the first hill, I vowed never to run a race around Baldock again, so please remind me next year when I'm considering Baldock Beast again.) Details of the run are below.
We obviously had to cycle home again, but first we stuck around for the presentation, because Tracey came third lady! Well done Tracey :)
The cycle home was hilarious. We couldn't get going up the hills, and Ralph (who ran home) was way ahead of us! He probably could've beat us home but, as a gentleman, he escorted us through the fields through Radwell back to Stotfold. So. Much. Mud. And tree roots. And just a lot of shrieking. Tracey and I have vowed never to do a triathlon.
The race HQ was located in an industrial estate, with the baggage store in a farmer's grain store (complete with combine harvester) and toilets in Reclamation Russell's office (if you see any mirrors, send them to Russell). There was BBQ (supplied by Chapman's butcher) at the start, and I had my eye on a bacon roll for when I'd finished the race.
The start was quite a walk from the HQ, up a farm track. Organisation was a bit hit-and-miss with the timing, the "timing man" couldn't get his van to the start line to put down the mat, so he had to carry all his equipment through the runners. (I did offer to help him but no-one else seemed bothered.) He just slapped the mat down randomly and we were almost ready to go. As usual, we (me, Tracey, and Ralph) were at the front, Dave Lawson has a lot to answer for.
I had a slight idea of the route from a pre-race report published on the organiser's website. I wasn't quite prepared for the muddy conditions though. The first mile was across a farmer's field. It started gravelly with some puddles, it soon turned into thick mud. My shoes were caked, and I was carrying extra weight on my feet. Made the first few km very hard.
Once we hit the road at Bygrave the mud started to fly off my shoes, although we were then hit with a hill for a mile. My legs were starting to protest! I picked up a young lad who seemed to be running a good pace and we ran together for the next few miles, chatting to each other every so often about our hoped-for finish times (about 50 minutes).
When we entered Ashwell we had more hazards to think about: the narrow pavements (couldn't run on the road because of parked cars), stone steps, bushes, and startled old ladies (my personal favourite). There was a nasty hill out of Ashwell, I had to push hard at this point (I'd lost my young man *sniff*). One of the runners behind told me at the finish that he'd been focusing on my back (you know he really meant arse) hoping to catch me up but I was "too strong". Hurrah!
A lovely flat stretch for the final mile was improved 100% by spotting Jane and her young support crew cheering us on. I could also see the smoke from the BBQ so I knew I was close. Unfortunately, a glance at my watch showed me I'd be very lucky to break 50 minutes, even if I ran a 7 minute mile. So I didn't. I resigned myself to 50-something and cruised home. Was lovely to see Ralph and Tracey with their medals!
My official time was 51:45, which I'm pleased with considering I had planned to run this as a training run for Standalone 10K, and in view of all those hills. (As I ran up the first hill, I vowed never to run a race around Baldock again, so please remind me next year when I'm considering Baldock Beast again.) Details of the run are below.
We obviously had to cycle home again, but first we stuck around for the presentation, because Tracey came third lady! Well done Tracey :)
The cycle home was hilarious. We couldn't get going up the hills, and Ralph (who ran home) was way ahead of us! He probably could've beat us home but, as a gentleman, he escorted us through the fields through Radwell back to Stotfold. So. Much. Mud. And tree roots. And just a lot of shrieking. Tracey and I have vowed never to do a triathlon.
Sunday, 1 September 2013
Duck N Dash 2013
Today I competed in Freedom Tri's Duck N Dash aquathlon. It was my first ever multi-event race, and I learnt a lot!
I walked the 2.5 miles from Stotfold to Letchworth as a warm-up, arriving at the outdoor pool at 8am to set up my transition area. Here, I set out my towel, run shorts and race top with number pinned on, my trainers and socks (full of baby powder!), and my drink. I'd registered the day before, so also had my race number written on my arm and leg. My timing chip was attached to my ankle with a strap, to be worn for the whole event.
Initially, the run started OK, was good to see Ed supporting too! I had put a gel in my pocket earlier, so I had that as I started. Legs went to jelly a bit on the first 0.5K but I know the run course really well, so knew it was just a tough path rather than me. Overtook and was overtaken, but mainly didn't lose places. Spotted my family at the end of the first lap, son shouted "boo mummy you're rubbish", he's obviously learnt that from his dad ;-) On the second lap I could sense a lady behind me breathing heavily but getting a lot of support from the marshals. Obviously a club runner. I kept her behind me, every time I heard her get closer I sped up. She helped keep me focused on that second lap. As we approached the finish she began to pass me, and I let her for a few metres, then my sprint finish kicked in. I'm so proud of that finish! I wish more people had seen it (modest?).
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| Post registration! A good look for Saturday evening |
I walked the 2.5 miles from Stotfold to Letchworth as a warm-up, arriving at the outdoor pool at 8am to set up my transition area. Here, I set out my towel, run shorts and race top with number pinned on, my trainers and socks (full of baby powder!), and my drink. I'd registered the day before, so also had my race number written on my arm and leg. My timing chip was attached to my ankle with a strap, to be worn for the whole event.
Here I encountered my first problem. I'd walked to Letchworth in my running gear, which I'd just removed for transition. I should've brought warm clothes to wear while waiting! Fortunately I had my fleece and spare clothes for afterwards, so I wore those. Next time (!) I'll need a tracksuit and some spare socks and shoes.
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| My transition area |
While waiting for transition to close and the race briefing to start, I wandered around the pool area, trying to find someone I knew. At running events I usually see a lot of people I recognise, here I didn't spot many at all! Finally found my friend Jane, whose son was competing in the Ducklings section, and Ed and Elinor from run club, whose daughter was also taking part. Latched onto them for a while until I spotted my friend Sarah who was doing the event as a relay with her husband. It was good to chat about what we were about to do, made me feel less anxious!
After the race briefing, I got changed out of my warm clothes (kept the fleece on), and then met my family, who'd just arrived to support. We found a spot to watch the Duckling swimming event and enjoyed that, then it was my turn.
We had another mini briefing, including how to swim the course and about overtaking, then we lined up in number order. I was 145, about in the middle of the group. Swimmers set off every 10 seconds. I dumped my fleece in the "Duck" bucket, then the next thing I knew, I was in the water and swimming. Felt very comfortable (surprisingly!). I think it was the reassuring sight of someone's feet just ahead of me. Felt someone touch my toes, so at the end of the lane I let him pass me. Same again on the next 50m, but after that it was me doing the overtaking. Had a "can't breath" moment about 200m in, slight panic as I inhaled water for three consecutive breaths, but soon recovered. There was a bit of a melee on one 50m stretch, lots of overtaking and slow swimmers, but just stood my ground (water?) and I was fine.
Before I knew it I was out of the pool and running to my transition area. As usual, I stopped for a chat with my neighbour ("can't believe we just did that!") and struggled putting my shoes on (should've bought those bungee laces). Not a disaster, but not as fast as it could've been.
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| Thanks to Freedom Tri for the photo |
Initially, the run started OK, was good to see Ed supporting too! I had put a gel in my pocket earlier, so I had that as I started. Legs went to jelly a bit on the first 0.5K but I know the run course really well, so knew it was just a tough path rather than me. Overtook and was overtaken, but mainly didn't lose places. Spotted my family at the end of the first lap, son shouted "boo mummy you're rubbish", he's obviously learnt that from his dad ;-) On the second lap I could sense a lady behind me breathing heavily but getting a lot of support from the marshals. Obviously a club runner. I kept her behind me, every time I heard her get closer I sped up. She helped keep me focused on that second lap. As we approached the finish she began to pass me, and I let her for a few metres, then my sprint finish kicked in. I'm so proud of that finish! I wish more people had seen it (modest?).
I did thank her at the end for pushing me, and she said I'd kept her going too. Excellent! Overall time was 41:37. Swim and transition took me 11:39 and the run was 29:59. Pleased with the run time (average 8 min/mile pace), swim was probably about 9:30 leaving a good 2 mins in transition. Told you it felt slow!
Big thanks to the Freedom Tri members today, they were really helpful when I had seemingly stupid questions to ask ("do I really wear my timing chip in the pool?!"), were great during the pre-swim briefing, and were obviously enjoying the event. It's a big race to organise, with the two events to marshal and lots of different groups: Ducklings (children's groups), Ducks (400m swim), Drakes (600m swim), and the relay. I think they did a great job. I was impressed at the number of children competing, and how carefully those events were monitored.
Thanks also to Becca and Jane who gave me lots of advice, and Kieran (my physio) who is the reason I entered.
I "might" consider possibly doing this again next year. Might.
Saturday, 31 August 2013
Saturday speedwork
Had a spare 30 minutes this morning while I waited for the family to sort themselves out, so I decided to go for a run. Set my Garmin 110 to 0.25 mile auto-lap and alternated slow/fast laps. It's a good way to do speedwork without having to map out distances or run up a hill.
Slow sections were run between 9:10 and 9:30 min/mile, fast sections were between 7:20 and 7:35 min/mile. Really pleased to achieve 6 reps of 400 m intervals and cover 5K in 26:40.
Felt really comfortable during the run, I was pleased I could maintain 7:30s and the recoveries helped keep tiredness at bay. Could probably have run a bit faster but I'd just had breakfast so didn't want to push too hard...
The fast 5K time has made me wonder whether to approach my next 10K race with a similar strategy, perhaps I'll try 0.5 mile intervals next week.
Slow sections were run between 9:10 and 9:30 min/mile, fast sections were between 7:20 and 7:35 min/mile. Really pleased to achieve 6 reps of 400 m intervals and cover 5K in 26:40.
Felt really comfortable during the run, I was pleased I could maintain 7:30s and the recoveries helped keep tiredness at bay. Could probably have run a bit faster but I'd just had breakfast so didn't want to push too hard...
The fast 5K time has made me wonder whether to approach my next 10K race with a similar strategy, perhaps I'll try 0.5 mile intervals next week.
Friday, 30 August 2013
Prerace nerves
It's the Duck N Dash on Sunday, I'm starting to get very nervous. 400m swim (I don't like swimming) and a 6K run. Who would enter a multi-event race that involves an event they neither like nor are very able at? Only a crazy person, that's who. Or perhaps someone who likes to push herself outside her comfort zone? Slightly competitive? Loves a challenge? OK, those last ideas sound better.
When I signed up, there was a space on the form for "estimated swim time". The Ts & Cs said this time should be for a 50m swim. Getting mightily confused with distances (I usually swim in a 25m pool and I timed myself in a 50m pool), I submitted my 100m time (2:15). Then today I read on twitter that the times submitted should have been the full race distance time. Hasty email dispatched to race admin. I'm now "happily" residing in the 9:45 group. Phew.
I'm panicking about the swim not because I can't swim (I can, I just don't enjoy it), it's the thought of possibly having to pass someone, or someone passing me. Or getting kicked in the face by someone swimming breaststroke. Or swallowing loads of water and struggling to catch my breath.
Transition should be amusing more than anything. I'll be relieved because the swim is over. I'll be raring to get out running. I'll probably be in hysterics because I can't get my shoes on. Or I'll forget to put my shorts on. Like I did last time I practised transition.
The run should be a piece of cake. I've run the course before. I can run 6K no problem. And I have no pressure to set a PB because I've never done this before. Whoop de woo!
Suddenly not that nervous anymore.
Monday, 26 August 2013
Summer holiday training
My last training post was written in the middle of July, at the beginning of the school summer holidays, and this one is written at the end of August, when they are almost over. I find training in the summer holidays quite tricky. My children are home with me, so I can't run in the morning anymore (unless I get up at silly o'clock!), and my evening routine goes out of the window when we are away on our camping trips.
I've managed to continue to attend my weekly Pilates class, which has been a great help with healing my leg injury. I also continued to attend circuits, cycle, and swim whenever I could.
I restarted running in August with a training day for the Duck N Dash organised by Freedom Tri. We had an hour of swim training at 7:30 am, then we ran the First Saturday of the Month 5K around Norton Common. It was a good opportunity to see how it feels to do a dual event. I found the swimming really difficult, but the running went well, possibly because I didn't strictly race the event, I took the first mile "easy" and then began to speed up towards the end (26:27).
Because I've been away a lot over the summer, when I do get chance to run I've been trying to make it count. I've maintained my long run distance by running at least 10K once a week. On the other run day (I usually only managed two runs a week) I was focusing on speedwork, either hill sprints or intervals. It's been good to attempt speedwork on my own because I usually leave run club to organise my fast runs! On my last run (5.5 miles) I concentrated on maintaining a faster pace than usual (I aimed at 9 min/mile vs settling into a 10.5 min/mile plod). I also aimed to run fast up all the hills. It was a good run, despite the faster pace I felt comfortable (and wondered to myself why I'd never pushed myself before this day!). It's definitely given me some confidence that I've not lost too much fitness and I can get back something from this year (aim is still to achieve 10K and half PBs).
This week I'm taking charge of run club. My plans aren't too complicated because I'm not very confident on my own! Tuesday will be about negative splits, taking the beginners to Arlesey and back to see if they can make the return journey faster, and intermediates will be attempting to run a progressive 5 miles. Thursday will be speedwork for the beginners at the Norton Rd underpass, and intermediates will be running 4-6 miles depending on who comes (we might race the distances).
I don't really want to risk injury on Thursday, because Sunday is the Duck N Dash. I can't believe it's less than a week away. I need to concentrate on my diet this week, I need to lose some weight but I also need to keep my energy levels up. I'll be blogging about my diet on soggous.blogspot.co.uk.
Thanks for reading!
I've managed to continue to attend my weekly Pilates class, which has been a great help with healing my leg injury. I also continued to attend circuits, cycle, and swim whenever I could.
I restarted running in August with a training day for the Duck N Dash organised by Freedom Tri. We had an hour of swim training at 7:30 am, then we ran the First Saturday of the Month 5K around Norton Common. It was a good opportunity to see how it feels to do a dual event. I found the swimming really difficult, but the running went well, possibly because I didn't strictly race the event, I took the first mile "easy" and then began to speed up towards the end (26:27).
Because I've been away a lot over the summer, when I do get chance to run I've been trying to make it count. I've maintained my long run distance by running at least 10K once a week. On the other run day (I usually only managed two runs a week) I was focusing on speedwork, either hill sprints or intervals. It's been good to attempt speedwork on my own because I usually leave run club to organise my fast runs! On my last run (5.5 miles) I concentrated on maintaining a faster pace than usual (I aimed at 9 min/mile vs settling into a 10.5 min/mile plod). I also aimed to run fast up all the hills. It was a good run, despite the faster pace I felt comfortable (and wondered to myself why I'd never pushed myself before this day!). It's definitely given me some confidence that I've not lost too much fitness and I can get back something from this year (aim is still to achieve 10K and half PBs).
This week I'm taking charge of run club. My plans aren't too complicated because I'm not very confident on my own! Tuesday will be about negative splits, taking the beginners to Arlesey and back to see if they can make the return journey faster, and intermediates will be attempting to run a progressive 5 miles. Thursday will be speedwork for the beginners at the Norton Rd underpass, and intermediates will be running 4-6 miles depending on who comes (we might race the distances).
I don't really want to risk injury on Thursday, because Sunday is the Duck N Dash. I can't believe it's less than a week away. I need to concentrate on my diet this week, I need to lose some weight but I also need to keep my energy levels up. I'll be blogging about my diet on soggous.blogspot.co.uk.
Thanks for reading!
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