It's been a while.
My last post was a week before I ran VMLM. I ran it in 4 hours and 27 minutes, which was pretty impressive considering I walked a good 3 miles (miles 20 to 23) and didn't train well. I swore I would never run another marathon, and 3 years later I haven't run further than 10 miles in one go, so I did keep that promise to myself.
After a few years of running for enjoyment rather than training, I'm now back challenging myself. Last year a friend convinced me to join her Thunder Run team, so that is my challenge for 2018. Thunder Run is a 24 hour relay race of a 10K course in teams of 8 people.
I last ran a 10K race in October (Standalone), managing to scrape under an hour but with some walking, so one aim for this year is to run 10K non-stop. I've so far managed a 7 mile run-walk and a 4.7 mile non-stop run, so the potential is there.
Coming to the end of January 2018, I've managed just over 100 km distance on foot (walking and running) earning myself a Virtual Runner medal. I've also (so far) completed all except 2 days of Janathon without injury except sore hamstrings and a feeling of constant tiredness.
Wednesday, 24 January 2018
Monday, 20 April 2015
1 week to go...
It's my last week of training before I run the London Marathon. I plan to do very little this week. On Wednesday I will be at the Expo with my friend Ralph, to pick up our race numbers and see how much free stuff we can blag. I also have a leg massage booked for Wednesday evening.
Last week I did a lot of walking and had a great midweek swim while my daughter had her swimming lesson, followed by my return to Pilates after 2 weeks (I felt so stiff so it was great to have a stretch). The cross-training I've done these past few weeks is definitely helping keep the injuries away.
I ran with my son Tuesday evening, a very slow first mile (run-walking) followed by me chasing him home after he decided to run back "at his own pace". My son needs to learn about pacing (or run with someone faster/not me).
Thursday was a mish-mash of fast short runs on my own to and from and around club, and 2 miles very slow run-walking with a new starter.
On Sunday it was my last "long run" before the marathon (I like how I no longer view 8 miles as a long run...). I decided to run in the afternoon while my daughter was at a birthday party in Letchworth, and I hit the Greenway for some off-road running. I took a bottle of Lucozade Sport with me again to make sure I can stomach it, and I was fine throughout the run, which is great news! Unfortunately my shins and calves felt tight and sore after only a couple of miles; I'm hoping the massage on Wednesday will help ease this tightness, and I will do a lot of stretching daily too.
After the 8 miles/birthday party, I joined some club friends up in Langford to film a promotional video for an event we are organising. So that was a 2 mile walk (up a hill) to the location and another 1.7 miles of running around.
Sunday, 12 April 2015
2 weeks to go!
Just 2 weeks to go now until the London Marathon, it's all getting rather exciting. The medal was unveiled today, and it looks a beauty!
Training this week has gone fairly well. After a frankly disastrous attempt at a long run on Monday in Blackpool (it was raining and I was tired so I went home after 5 miles!) I managed a 6 mile tempo run on the Tuesday; midweek runs are the sessions I've been missing from my training so it felt good to do this. I also got out on my bike with my children; it was probably the slowest cycle ride ever recorded. I could have walked faster than we cycled, in fact I had to push my bike most of the way because my daughter is still not very confident. The club run-walk on Thursday was really good, my group ran for a longer period and at a faster pace, which meant they covered more distance :) Finally, I squeezed two walks with my daughter into the week, 2 miles on Friday evening and 0.75 miles home from her football training on Saturday.
Today's long run was planned to be around half distance (12-14 miles) at a fastish pace. I'd read earlier in the week about how you should do some speedwork if you're feeling sluggish during the taper, and I've been feeling unwell the latter part of this week (sore throat and headache, nothing major!). What better cure than a quick half marathon? The first 6-8 miles were great, but I began to slow noticeably from mile 9 onwards. I didn't eat breakfast though, so that is probably why! I also tested Lucozade Sport (mango and passionfruit) during miles 6-12, because that will be the drink on offer during the marathon and I needed to see if it would affect me adversely. I had some slight stomach cramping almost immediately, not sure if that was just a coincidence, but otherwise I felt fine and tolerated the drink OK. I will feel confident taking it during the marathon.
 |
| Bling! |
Training this week has gone fairly well. After a frankly disastrous attempt at a long run on Monday in Blackpool (it was raining and I was tired so I went home after 5 miles!) I managed a 6 mile tempo run on the Tuesday; midweek runs are the sessions I've been missing from my training so it felt good to do this. I also got out on my bike with my children; it was probably the slowest cycle ride ever recorded. I could have walked faster than we cycled, in fact I had to push my bike most of the way because my daughter is still not very confident. The club run-walk on Thursday was really good, my group ran for a longer period and at a faster pace, which meant they covered more distance :) Finally, I squeezed two walks with my daughter into the week, 2 miles on Friday evening and 0.75 miles home from her football training on Saturday.
Today's long run was planned to be around half distance (12-14 miles) at a fastish pace. I'd read earlier in the week about how you should do some speedwork if you're feeling sluggish during the taper, and I've been feeling unwell the latter part of this week (sore throat and headache, nothing major!). What better cure than a quick half marathon? The first 6-8 miles were great, but I began to slow noticeably from mile 9 onwards. I didn't eat breakfast though, so that is probably why! I also tested Lucozade Sport (mango and passionfruit) during miles 6-12, because that will be the drink on offer during the marathon and I needed to see if it would affect me adversely. I had some slight stomach cramping almost immediately, not sure if that was just a coincidence, but otherwise I felt fine and tolerated the drink OK. I will feel confident taking it during the marathon.
Wednesday, 8 April 2015
3 weeks until London Marathon
3 weeks to go to the London Marathon means the first week of my taper. The plan was to try to maintain the mileage but still do a longish run at the weekend.
For the first few days I was still recovering from Oakley 20, so I actually found my foam roller and used it on my sore legs. I had a gentle jog on the treadmill on Tuesday, which started as a brisk walk and turned into a bit of an interval session because I wanted to finish within 30 mins! On Wednesday I took my children swimming and I swam 800 m, another good recovery session.
From Thursday until Monday we were in Lancashire visiting family. We had two slow family walks on Thursday and Easter Sunday, keeping my mileage up! I wasn't sure when to attempt my long run, whether to do a tough 15-16 mile hill run around Pendle or an easy flattish 18 mile run in Blackpool. Knowing how rubbish the weather can be in Blackpool, and secretly wanting to run up a steep hill or three, I opted for the long hill run.
I ran my usual hill route, which is about 9 miles, but I tacked on the Whalley Nab climb that I have attempted before but failed at because the Nab is almost impossible to run up! I then planned to add on a loop around my old hometown.
The first 4 miles were constant climb, and I took some walk breaks, telling myself that I was not out to kill or injure myself. Looking back at previous attempts of these hills on Strava, I ran my quickest time on this route; good stuff! The next 5 miles were flat, with a quick descent at the end, and I enjoyed this section before reaching the Nab. Last time I attempted this run I walked as soon as I put my foot on the steep incline; this time I managed to run about 25 metres before giving up. Whalley Nab is truly impossible to run up! I walked on the road for the next mile, only starting to run again when I got chased by two dogs! If I ever attempt this route again I think I will skirt the Nab and take a local bridleway, which should be easier to run (albeit still hilly!). By the time I reached my parents' house I was shattered and in no mood to carry on for another 5 miles, so I headed home, 11.5 miles in the bag in 2 hours. Slightly disappointing, but I thought I would recover for a couple of days and then perhaps attempt a run of 10 miles on Monday along the prom in Blackpool.
For the first few days I was still recovering from Oakley 20, so I actually found my foam roller and used it on my sore legs. I had a gentle jog on the treadmill on Tuesday, which started as a brisk walk and turned into a bit of an interval session because I wanted to finish within 30 mins! On Wednesday I took my children swimming and I swam 800 m, another good recovery session.
From Thursday until Monday we were in Lancashire visiting family. We had two slow family walks on Thursday and Easter Sunday, keeping my mileage up! I wasn't sure when to attempt my long run, whether to do a tough 15-16 mile hill run around Pendle or an easy flattish 18 mile run in Blackpool. Knowing how rubbish the weather can be in Blackpool, and secretly wanting to run up a steep hill or three, I opted for the long hill run.
I ran my usual hill route, which is about 9 miles, but I tacked on the Whalley Nab climb that I have attempted before but failed at because the Nab is almost impossible to run up! I then planned to add on a loop around my old hometown.
The first 4 miles were constant climb, and I took some walk breaks, telling myself that I was not out to kill or injure myself. Looking back at previous attempts of these hills on Strava, I ran my quickest time on this route; good stuff! The next 5 miles were flat, with a quick descent at the end, and I enjoyed this section before reaching the Nab. Last time I attempted this run I walked as soon as I put my foot on the steep incline; this time I managed to run about 25 metres before giving up. Whalley Nab is truly impossible to run up! I walked on the road for the next mile, only starting to run again when I got chased by two dogs! If I ever attempt this route again I think I will skirt the Nab and take a local bridleway, which should be easier to run (albeit still hilly!). By the time I reached my parents' house I was shattered and in no mood to carry on for another 5 miles, so I headed home, 11.5 miles in the bag in 2 hours. Slightly disappointing, but I thought I would recover for a couple of days and then perhaps attempt a run of 10 miles on Monday along the prom in Blackpool.
Tuesday, 31 March 2015
4 weeks until London Marathon
It's now 4 weeks until the London Marathon. I've more than doubled my fundraising target and have just received my race pack; I'm looking forward to the big day!
However, training for London hasn't gone as I intended. I wanted to work hard on my core and leg strength from January onwards, to do a quality speed session once a week, and another longish run midweek. However, I've struggled to fit in the midweek runs that keep my fitness up, and quality speed sessions haven't happened regularly. However, I've done Pilates once a week and managed a weekly long slow run. I've also had a couple of leg massages to ease any tightness.
I delayed the start of my training for London because I didn't want to do too much too soon, like I did last year when I peaked too soon for MK Marathon and got a hamstring injury. But, I feel like I've done the polar opposite and not done enough training this time. I've also struggled with stomach problems, which has made long slow runs tricky. And I'm still bordering being overweight despite my efforts to lose a few pounds.
Long runs are the hardest part of marathon training; they are both mentally and physically tiring. Finding someone to run with you even some of the way can help with the mental aspect. This year I've had a few great social runs with friends. However, I've mainly tried to avoid having company because of my dodgy stomach, so I can feel comfortable knowing I can do my own thing if I need to. Not everyone wants to run loops around my house!
After taking advice on my diet, I decided to try a new meal strategy last weekend, aiming to eat a large carbo-rich meal on Friday rather than Saturday, and just having something small on Saturday evening. It was a good week to test the strategy because I was running in the Oakley 20 mile race on Sunday!
The race went OK, I didn't have stomach issues, despite taking two gels during the run. The difficulties I had related to a stiff hip, which made the last 7 miles very hard. But I persuaded myself to run most of the way, and I only walked briefly to take on fluid at every water station (they were roughly every 3 miles on the route), and up one long hill that I decided would be quicker to walk up than attempt to run up. I finished 20 miles in 3:16, which puts me on course for a 4:15 marathon, which is my aim.
The next 4 weeks will be a gentle taper towards the marathon itself. I say gentle, because I'm planning to run 16-18 miles at the weekend!
However, training for London hasn't gone as I intended. I wanted to work hard on my core and leg strength from January onwards, to do a quality speed session once a week, and another longish run midweek. However, I've struggled to fit in the midweek runs that keep my fitness up, and quality speed sessions haven't happened regularly. However, I've done Pilates once a week and managed a weekly long slow run. I've also had a couple of leg massages to ease any tightness.
 |
| VLM 2015 training, weeks 1-12 |
I delayed the start of my training for London because I didn't want to do too much too soon, like I did last year when I peaked too soon for MK Marathon and got a hamstring injury. But, I feel like I've done the polar opposite and not done enough training this time. I've also struggled with stomach problems, which has made long slow runs tricky. And I'm still bordering being overweight despite my efforts to lose a few pounds.
Long runs are the hardest part of marathon training; they are both mentally and physically tiring. Finding someone to run with you even some of the way can help with the mental aspect. This year I've had a few great social runs with friends. However, I've mainly tried to avoid having company because of my dodgy stomach, so I can feel comfortable knowing I can do my own thing if I need to. Not everyone wants to run loops around my house!
After taking advice on my diet, I decided to try a new meal strategy last weekend, aiming to eat a large carbo-rich meal on Friday rather than Saturday, and just having something small on Saturday evening. It was a good week to test the strategy because I was running in the Oakley 20 mile race on Sunday!
The race went OK, I didn't have stomach issues, despite taking two gels during the run. The difficulties I had related to a stiff hip, which made the last 7 miles very hard. But I persuaded myself to run most of the way, and I only walked briefly to take on fluid at every water station (they were roughly every 3 miles on the route), and up one long hill that I decided would be quicker to walk up than attempt to run up. I finished 20 miles in 3:16, which puts me on course for a 4:15 marathon, which is my aim.
The next 4 weeks will be a gentle taper towards the marathon itself. I say gentle, because I'm planning to run 16-18 miles at the weekend!
Tuesday, 3 February 2015
Febathon
Just joking, there is no such thing as Febathon. I'd have failed it by now anyway since I did no exercise on Feb 1st. I had planned to do a 14 mile long run, but I was hungover in the morning after a 40th birthday party on the Saturday evening, and I was scuppered in the afternoon because some friends came round with wine and taunted me until I gave in.
On Monday I decided to complete the 14 miler out of sheer stubbornness. I dropped my daughter at school and then planned a route in my head. Initially I thought I would run two laps of the Standalone 10K route, with a loop of Mill Lane/Malthouse Lane added on to make the distance 14 miles. However, after stopping to make a phone call (I suddenly wondered if I'd booked myself onto my regular circuit training class and had to check) I decided I would do a loop around Astwick, then perhaps run to Arlesey, cut through Fairfield Park, and then perhaps run around Letchworth.
As I ran around Astwick I wondered whether I really wanted to run all the way to Letchworth, thinking about possible injury or school emergencies. I had almost decided to do three figure-of-eight loops around Astwick and Stotfold Mill when I bumped into my friend Becca, who is training for Brighton Marathon. I tagged onto her heels and we ran around Astwick again for 4 miles. After that, I just decided to run laps of Astwick with the odd Mill loop added on, until I'd done 14 miles. It was tough after Becca went home (I'd run 7 miles at that point), my legs felt really stiff, and the temptation to call it a day after 12 and 13 miles was strong. But I did it! A great mental and physical workout.
I resolved to book a leg massage when I got home, and I'm off to see my friend Jane tomorrow evening, should be relaxing/painful.
Tonight I ran with my son around Stotfold, just 2 miles, like we did last week. He did a lot better, and would've been much quicker than last week if it weren't so icy on the last stretch. Still, it's a nice habit we've fallen into, and I love running and chatting with him.
On Monday I decided to complete the 14 miler out of sheer stubbornness. I dropped my daughter at school and then planned a route in my head. Initially I thought I would run two laps of the Standalone 10K route, with a loop of Mill Lane/Malthouse Lane added on to make the distance 14 miles. However, after stopping to make a phone call (I suddenly wondered if I'd booked myself onto my regular circuit training class and had to check) I decided I would do a loop around Astwick, then perhaps run to Arlesey, cut through Fairfield Park, and then perhaps run around Letchworth.
As I ran around Astwick I wondered whether I really wanted to run all the way to Letchworth, thinking about possible injury or school emergencies. I had almost decided to do three figure-of-eight loops around Astwick and Stotfold Mill when I bumped into my friend Becca, who is training for Brighton Marathon. I tagged onto her heels and we ran around Astwick again for 4 miles. After that, I just decided to run laps of Astwick with the odd Mill loop added on, until I'd done 14 miles. It was tough after Becca went home (I'd run 7 miles at that point), my legs felt really stiff, and the temptation to call it a day after 12 and 13 miles was strong. But I did it! A great mental and physical workout.
I resolved to book a leg massage when I got home, and I'm off to see my friend Jane tomorrow evening, should be relaxing/painful.
Tonight I ran with my son around Stotfold, just 2 miles, like we did last week. He did a lot better, and would've been much quicker than last week if it weren't so icy on the last stretch. Still, it's a nice habit we've fallen into, and I love running and chatting with him.
Saturday, 31 January 2015
Football training: Janathon day 31
It's the final day of Janathon, I feel quite emotional about it! I've exercised every day, and only two days were something I'd consider "weak" (a short walk and some sit ups).
Today I took my daughter to football training. She cycled there and I ran alongside. Unlike 2 weeks ago, when I spent an hour stood in my running gear talking, today I ran around The Green where football training takes place. A lap is 0.25 miles, and I did 13 laps, turning after 8 so I didn't go lopsided or dizzy. I should've done another 5 laps because I still had 30 minutes of training to watch and get cold during.
We ran home a lot slower because we were both cold, and got home just before the snow started. And now I'm in the bath defrosting!
Check out my 4.7 mi Run on Strava: http://app.strava.com/activities/248445617
Today I took my daughter to football training. She cycled there and I ran alongside. Unlike 2 weeks ago, when I spent an hour stood in my running gear talking, today I ran around The Green where football training takes place. A lap is 0.25 miles, and I did 13 laps, turning after 8 so I didn't go lopsided or dizzy. I should've done another 5 laps because I still had 30 minutes of training to watch and get cold during.
We ran home a lot slower because we were both cold, and got home just before the snow started. And now I'm in the bath defrosting!
Check out my 4.7 mi Run on Strava: http://app.strava.com/activities/248445617
Friday, 30 January 2015
Rest day workout: Janathon day 30
I always struggle thinking what I can do for Janathon on a Friday, because Friday is always a rest day for me. Today I decided to have a walk after the school run, which is an easy way to fit in half an hour of exercise before work. I've done quite a bit of walking this January, it's been quite fun really, and it clears my head and sets me up for work.
This evening I have done some vigorous cleaning (I have a cleaner now but she couldn't come this week, so this is exercise that I wouldn't normally do ;) ) and some ab crunches and oblique curls while watching 8 Out of 10 Cats Does Countdown.
This evening I have done some vigorous cleaning (I have a cleaner now but she couldn't come this week, so this is exercise that I wouldn't normally do ;) ) and some ab crunches and oblique curls while watching 8 Out of 10 Cats Does Countdown.
Thursday, 29 January 2015
Icy slippery walky jog thing: Janathon day 29
I woke up this morning with a very sore "back of the knee", which I have diagnosed as "running too slowly with children". Fortunately I had Pilates this morning so I could stretch it out.
Similar to last week, I walked there and back, via the shops (1.5 miles roughly). I was a lot better at the exercises this week, possibly because I haven't done any circuit training or Sworkit workouts (so far). We did a great exercise called Chalk Circles, where you lie on your side and then move your arm around your head as if you were drawing a circle on the floor. It really opens up the shoulder joint and I love it! The class flew by this week, usually when I glance at the clock we've only been working out for 30 minutes, but today it was 50 minutes before I started to feel ready to go home :)
This afternoon we had a brief snow shower, which was perfectly timed for the school run. My daughter loved walking home in it, and we made a tiny snowman outside our house :) Unfortunately the cold weather made the paths rather slippery by the evening, and when I headed to run club just before 7pm, slipping and sliding my way out of the estate, I began to doubt whether running was a good idea.
Arriving at the shops and discussing with Pete, we decided to officially call off the club session for safety reasons. But a few people had driven a long way to run with us, so we had an unofficial run out to Arlesey. I only ran to the underpass just past Etonbury Academy, so just short of 3 miles in total. It was enough for me on icy paths. I might have to start to love my treadmill in the next few days.
Similar to last week, I walked there and back, via the shops (1.5 miles roughly). I was a lot better at the exercises this week, possibly because I haven't done any circuit training or Sworkit workouts (so far). We did a great exercise called Chalk Circles, where you lie on your side and then move your arm around your head as if you were drawing a circle on the floor. It really opens up the shoulder joint and I love it! The class flew by this week, usually when I glance at the clock we've only been working out for 30 minutes, but today it was 50 minutes before I started to feel ready to go home :)
This afternoon we had a brief snow shower, which was perfectly timed for the school run. My daughter loved walking home in it, and we made a tiny snowman outside our house :) Unfortunately the cold weather made the paths rather slippery by the evening, and when I headed to run club just before 7pm, slipping and sliding my way out of the estate, I began to doubt whether running was a good idea.
Arriving at the shops and discussing with Pete, we decided to officially call off the club session for safety reasons. But a few people had driven a long way to run with us, so we had an unofficial run out to Arlesey. I only ran to the underpass just past Etonbury Academy, so just short of 3 miles in total. It was enough for me on icy paths. I might have to start to love my treadmill in the next few days.
Wednesday, 28 January 2015
Run-walk to collect the boy from school: Janathon day 28
Today for Janathon I had planned to do a Sworkit workout but my husband needed the car all day and my son needed picking up from school after rugby club (because it finishes at 4:45 and it's going dark).
So today for Janathon I ran-walked to school while my daughter cycled. We covered 2.8 miles (there and back) and it was freezing :(
So today for Janathon I ran-walked to school while my daughter cycled. We covered 2.8 miles (there and back) and it was freezing :(
Tuesday, 27 January 2015
Run with my son: Janathon day 27
My son is a lovely boy, he doesn't mind accompanying his sad old mum on a 2 mile jog around town, even if it means delaying his tea by half an hour. What a gem!
We jogged over to the Scout Hut so we could drop his sister at Beavers, then we set off at a nice easy pace (10:15 min/mile to start with!). While I warned him about kerb edges and approaching pedestrians/cars, he told me about his plans for developing his Scratch games, how much he's looking forward to his school trip, and what he's been writing in his diary. He didn't pause for breath for the whole run.
We had one short walk to cross a main road, but otherwise he ran all the way. He even managed to get over a stitch. He has vowed to "run the whole way" the next time we do the FSOTM 5K (which is next weekend). The only downside was me getting very painful shins, which I have put down to running slowly and concentrating on someone else.
We jogged over to the Scout Hut so we could drop his sister at Beavers, then we set off at a nice easy pace (10:15 min/mile to start with!). While I warned him about kerb edges and approaching pedestrians/cars, he told me about his plans for developing his Scratch games, how much he's looking forward to his school trip, and what he's been writing in his diary. He didn't pause for breath for the whole run.
We had one short walk to cross a main road, but otherwise he ran all the way. He even managed to get over a stitch. He has vowed to "run the whole way" the next time we do the FSOTM 5K (which is next weekend). The only downside was me getting very painful shins, which I have put down to running slowly and concentrating on someone else.
Monday, 26 January 2015
Hill training with Ralph: Janathon day 26
I was busy at work this morning so couldn't go to my usual circuit training session. Instead, after I'd finished for lunch, I met up with my friend Ralph from running club, who had offered me the delightful option of running up hills together. (This session was payback for the 1 km intervals I "made" him do at club on Thursday.)
We ran about 1.5 miles to the first hill, which was a long shallow hill about 150 m long and 3% gradient (according to Strava). We ran as fast as we could up the hill five times, and I managed each repeat in 1 min 4 s (range 57 s to 1 min 6 s). We then ran over to the next hill, which was a lot steeper (5% gradient) but about the same distance (although the Strava segment is shorter than the distance we ran). My pace on these five hills was around the same as the first five, but with the steeper gradient I felt a lot more tired on them.
I showed Ralph a new footpath on the run back, always good to learn a new route! We ran 10K in total, a great training session.
We ran about 1.5 miles to the first hill, which was a long shallow hill about 150 m long and 3% gradient (according to Strava). We ran as fast as we could up the hill five times, and I managed each repeat in 1 min 4 s (range 57 s to 1 min 6 s). We then ran over to the next hill, which was a lot steeper (5% gradient) but about the same distance (although the Strava segment is shorter than the distance we ran). My pace on these five hills was around the same as the first five, but with the steeper gradient I felt a lot more tired on them.
I showed Ralph a new footpath on the run back, always good to learn a new route! We ran 10K in total, a great training session.
Sunday, 25 January 2015
Early run: Janathon day 25
I'd planned to run 13 miles slowly today with a friend but he wasn't well at 6:30 am. I texted my friend Tracey and we decided to run at the same time but for around an hour (viewing the session as "cutback week").
We drove to Letchworth and ran around the roads, it was quite slippery so we took it easy. 4.5 miles at 9:20 pace.
We drove to Letchworth and ran around the roads, it was quite slippery so we took it easy. 4.5 miles at 9:20 pace.
Saturday, 24 January 2015
bike ride with my son: Janathon day 24
Today my daughter is playing in a football tournament in Ware and her dad has taken her. We only have one car and unfortunately my son has a karate workshop in Arlesey too. So he and I cycled to karate in the cold.
It's 3 miles to Arlesey on flat roads, so nothing too taxing. My son complained from about a mile in that his legs were hurting him. I've never seen someone put so little effort into an activity, I spent the next 2 miles telling him to hurry up and to at least look like he was trying. We should've set off 15 minutes earlier in hindsight but I figured 30 minutes would be long enough!
After dropping him off I continued for another 5 miles or so to Letchworth at twice the speed and up some hills. I would've gone further but I was on my husband's bike and the gears were slipping.
It's 3 miles to Arlesey on flat roads, so nothing too taxing. My son complained from about a mile in that his legs were hurting him. I've never seen someone put so little effort into an activity, I spent the next 2 miles telling him to hurry up and to at least look like he was trying. We should've set off 15 minutes earlier in hindsight but I figured 30 minutes would be long enough!
After dropping him off I continued for another 5 miles or so to Letchworth at twice the speed and up some hills. I would've gone further but I was on my husband's bike and the gears were slipping.
Friday, 23 January 2015
Janathon day 23
Today for Janathon I walked for 5 minutes on the treadmill while my lunch was heating up. I managed 500 m before the microwave beeped.
Thursday, 22 January 2015
Pilates and punishment: Janathon day 22
This morning was my usual Pilates class. My back felt stiff and sore today, possibly because of all the push ups I've done this week, so I was looking forward to having a stretch out. My Pilates instructor spotted almost immediately that I was "wonky", she said "something's not right Sarah" and proceeded to watch me like a hawk and prod me every so often. She didn't ask me what I'd done though so I didn't have to admit to the push up marathon yesterday or doing Janathon or unnecessarily running 13 miles at the weekend.
I walked to and from Pilates, which was around 1.5 miles in total. Was good to get out in the fresh air instead of driving.
This evening was run club. I had a hankering to do speedwork, which was lucky because Pete said "let's do speedwork". His plan was to do 200 m/400 m intervals but I really fancied something a bit harder, plus I don't think people work as hard as they can over 200 m (they start fast then slow down), but if you say "run 500 m fast", they will at least run fast for 200 m and then slow down. That's my theory anyway! So I suggested 500 m/1 km intervals. We offered the beginners a Fartlek run over the 1 km distance, so they could vary their speeds without having to run all out, and the more advanced runners could do either 500 m or 1 km intervals. I initially planned to run 4 x 1 km intervals and then maybe 2 x 500 m, but my friend Ralph (who was a bit unhappy at the 1 km plan) made me run 6 x 1 km "as punishment". I was hitting sub 8 min/mile pace over the intervals, which for me is OK I guess (although I used to be able to run 13 miles at that pace without a break after 1 km).
Had a chat with Ralph about marathon training, he thinks I'm starting training too early, but I've just read my blog from around this time last year and I was already running 16-18 mile long runs, so I reckon I'm OK at 13 miles now.
I walked to and from Pilates, which was around 1.5 miles in total. Was good to get out in the fresh air instead of driving.
This evening was run club. I had a hankering to do speedwork, which was lucky because Pete said "let's do speedwork". His plan was to do 200 m/400 m intervals but I really fancied something a bit harder, plus I don't think people work as hard as they can over 200 m (they start fast then slow down), but if you say "run 500 m fast", they will at least run fast for 200 m and then slow down. That's my theory anyway! So I suggested 500 m/1 km intervals. We offered the beginners a Fartlek run over the 1 km distance, so they could vary their speeds without having to run all out, and the more advanced runners could do either 500 m or 1 km intervals. I initially planned to run 4 x 1 km intervals and then maybe 2 x 500 m, but my friend Ralph (who was a bit unhappy at the 1 km plan) made me run 6 x 1 km "as punishment". I was hitting sub 8 min/mile pace over the intervals, which for me is OK I guess (although I used to be able to run 13 miles at that pace without a break after 1 km).
Had a chat with Ralph about marathon training, he thinks I'm starting training too early, but I've just read my blog from around this time last year and I was already running 16-18 mile long runs, so I reckon I'm OK at 13 miles now.
Wednesday, 21 January 2015
Home workout: Janathon day 21
Had a really rubbish day at work today so I could've done with a long run to cure all, but unfortunately that wasn't to be. I did a 20 minute Sworkit called "Feel the Pain", which made me sweat and my son (who was watching me throughout) announce "that looks well easy mum I could do that". So on Friday he will be joining me in a home workout.
This workout featured a lot of push ups and cardio, I need to spend time making my own custom workout because too many push ups isn't good for my back.
This workout featured a lot of push ups and cardio, I need to spend time making my own custom workout because too many push ups isn't good for my back.
Tuesday, 20 January 2015
Run after Beavers: Janathon day 20
If I could count helping at Beavers for Janathon I would, because I sure as heck didn't fancy exercising afterwards. But I did anyway, found it best to get changed as soon as I got back so I didn't have the opportunity to procrastinate and end up doing 5 minutes of sit ups.
I decided to run to Wilbury Hills in Letchworth, which is about 5 miles and on lit roads so I wouldn't need a headtorch. I also decided to try out my new trainers.
Oh my goodness, I forgot to mention yesterday that I have new trainers! I have new trainers, Brooks Glycerin 11 in bright blue.
In view of the new trainers I also decided to make the pace easy and focus on foot strike and that sort of technical stuff I pretend to know about.
The pace was about 9:40 average and I ran 5.7 miles, which I'm happy about.
Check out my 5.7 mi Run on Strava: http://app.strava.com/activities/243785583
Monday, 19 January 2015
Press up power: Janathon day 19
Today for Janathon I went to circuit training for an hour. The session revolved around press ups and squats, or rather, how quickly someone could do 35 of each.
There were five of us this week, and five stations. Four stations had three exercises, which were done in rotation, while the fifth station was press ups and squats. The time spent on each station depending how quickly the person on the press up/squat station could finish their 35.
I've done this type of circuit before, and know from experience not to start on press ups, because if there is time at the end you end up having to do three sets! So I started on the station after press ups, which comprised bicep curls, ab crunches, and jogging on the spot (strength, core, cardio). The next station was tricep dips, back extension, and squat jumps, followed by hamstring curls, reverse crunches, and climbers (my favourite station! Apart from a slight top and pants malfunction during climbers when everything went separate ways). Finally, we did lunges, bicycle curls, and star jumps.
Then it was my turn for press ups and squats. I tried hard to focus on technique this week, to ensure I was getting the best from my workout. Hence I was a bit slow. I've noticed my knee dipping in and out when I squat, which is something my physio Kieran has told me I need to work on, so I focused really hard on keeping everything tight. For press ups, I keep hearing my Pilates instructor when I do these: "shoulders back and down". Makes the press ups super-hard but you do feel the difference. (I also need to remember "pelvic floor and transverse abdominis" and "HIPS, Sarah", but these things take time.)
Fortunately for my friend Duncan who was following me round the circuit, I was slow enough on the second set that he didn't have to do a third round of press ups. He definitely owes me a drink. He also called me out last week for not writing in my blog about how much noise I make when I workout. So I'd just like to add that he was really noisy today.
I'm happy this week because I weighed myself last night and the scales finally read under 150 lb (for a week or two I actually wondered if they were broken). I now weigh 146 lb and have lost 1% body fat. My body water has increased slightly, which is a good sign because I have been actively trying to drink more water during the day. So, 4 lb lost in 2 weeks, I'm happy with that and it keeps me on course to lose a stone by the time I run VLM. (Less than 100 days to go!)
There were five of us this week, and five stations. Four stations had three exercises, which were done in rotation, while the fifth station was press ups and squats. The time spent on each station depending how quickly the person on the press up/squat station could finish their 35.
I've done this type of circuit before, and know from experience not to start on press ups, because if there is time at the end you end up having to do three sets! So I started on the station after press ups, which comprised bicep curls, ab crunches, and jogging on the spot (strength, core, cardio). The next station was tricep dips, back extension, and squat jumps, followed by hamstring curls, reverse crunches, and climbers (my favourite station! Apart from a slight top and pants malfunction during climbers when everything went separate ways). Finally, we did lunges, bicycle curls, and star jumps.
Then it was my turn for press ups and squats. I tried hard to focus on technique this week, to ensure I was getting the best from my workout. Hence I was a bit slow. I've noticed my knee dipping in and out when I squat, which is something my physio Kieran has told me I need to work on, so I focused really hard on keeping everything tight. For press ups, I keep hearing my Pilates instructor when I do these: "shoulders back and down". Makes the press ups super-hard but you do feel the difference. (I also need to remember "pelvic floor and transverse abdominis" and "HIPS, Sarah", but these things take time.)
Fortunately for my friend Duncan who was following me round the circuit, I was slow enough on the second set that he didn't have to do a third round of press ups. He definitely owes me a drink. He also called me out last week for not writing in my blog about how much noise I make when I workout. So I'd just like to add that he was really noisy today.
I'm happy this week because I weighed myself last night and the scales finally read under 150 lb (for a week or two I actually wondered if they were broken). I now weigh 146 lb and have lost 1% body fat. My body water has increased slightly, which is a good sign because I have been actively trying to drink more water during the day. So, 4 lb lost in 2 weeks, I'm happy with that and it keeps me on course to lose a stone by the time I run VLM. (Less than 100 days to go!)
Sunday, 18 January 2015
Half marathon: Janathon day 18
I was supposed to run the Folksworth 15 today (15 mile race up near Stilton), but I decided to give the race a miss after I decided I hadn't done enough training. My marathon plan called for 12 miles, but a friend asked on Facebook if anyone fancied a 13 mile run on the Letchworth Greenway, at a pace somewhere between 9 and 10 min/mile. It sounded OK to me so I said I would go.
We met at 6:30 am, which meant I needed my headtorch for the first hour. It was quite fun running in the dark. I would never do this route on my own in the dark, I don't mind running on the roads in the dark, but not off-road. I felt really tired after only the first half mile, bodyshock or the immediate big hill or something, but it soon passed. I shrieked like a cat when an old man materialised in a bush, but I managed to wish him "Good Morning". We passed another runner after about 3 miles (he had no headtorch and was wearing black, very ninja-like) then a couple of men, one of whom I recognised as an old uni friend. We saw them again at mile 11, they were running the same route, so we stopped to say hello and make introductions.
Pace-wise, we maintained between 9 and 10 min/mile pace, about half the run was 9 min pace and the rest nearer 9:30, and miles approaching 10 min/mile were when we stopped to chat or cross the road. I felt very tired at the end, and having to run past my car for a minute to make the distance 13.1 miles was very hard! Strava says this run was two-thirds endurance and a third tempo, which I would agree with and am very pleased with.
We met at 6:30 am, which meant I needed my headtorch for the first hour. It was quite fun running in the dark. I would never do this route on my own in the dark, I don't mind running on the roads in the dark, but not off-road. I felt really tired after only the first half mile, bodyshock or the immediate big hill or something, but it soon passed. I shrieked like a cat when an old man materialised in a bush, but I managed to wish him "Good Morning". We passed another runner after about 3 miles (he had no headtorch and was wearing black, very ninja-like) then a couple of men, one of whom I recognised as an old uni friend. We saw them again at mile 11, they were running the same route, so we stopped to say hello and make introductions.
Pace-wise, we maintained between 9 and 10 min/mile pace, about half the run was 9 min pace and the rest nearer 9:30, and miles approaching 10 min/mile were when we stopped to chat or cross the road. I felt very tired at the end, and having to run past my car for a minute to make the distance 13.1 miles was very hard! Strava says this run was two-thirds endurance and a third tempo, which I would agree with and am very pleased with.
Subscribe to:
Posts (Atom)