Janathon day 3: First Saturday of the Month run with my son

The intention for Janathon today was to take part in North Herts Road Runners' First Saturday of the Month 5K with my son. He's a good runner and has competed in several 1K and 2K events. His cross-country teacher at school has told him he needs to move up to 5K events now, so we thought we'd give today's race a go and see how he got on.

It rained all last night, so the course was very muddy when we arrived to register. I told my son we might only do one lap if it was too muddy to run safely. As it happened we did only do one lap, not only because of the mud but also because my son started to complain of pain in his shoulder and stomach. The shoulder pain I could've made him ignore but the stomach pain I could empathise with. We ran-walked one lap (2.7K, 1.7 miles) in 22:27, a bit slow but we can definitely improve during the year. I might not run the same 5K course though, it is too prone to muddiness.

17 mile long run, and MK Marathon week 13 training plan

Last week

Janathon finished on Friday, and I was so relieved! It's difficult thinking up ways to exercise daily without causing injury or burning out, but to then have to write about what you did too is tough. Particularly if you're just knackered and want to sleep. Hopefully I didn't post too many dull reports.

Last week's plan went well, I had to miss my usual circuit class on Monday because of work, so I did a home tabata-style workout in the evening. On Tuesday at club I ran 3 miles, then had my Pilates class. Wednesday I swam 600 m front crawl while my daughter had her lesson; I was pleased to get some more swimming into my training schedule, although I won't have chance the next few weeks now because of after-school activities that clash with her lesson.

At club on Thursday we did intervals, 200 m sprints followed by 1 km intervals. Quite hard, and I was nursing a sore knee so didn't want to push too hard. On Friday I felt a bit better so went out for a 6 mile (ish) tempo run, but some poor food choices in the morning meant I didn't really feel up to speed. I really need to remember to eat properly.

Saturday was February 1st, which meant I didn't have to do any exercise! A proper rest day. I enjoyed supporting my husband at his first FSOTM 5K in Letchworth, and some club friends ran the race too.

Long run: 17 miles

Today was my long run. After last week, when I burned out at 7 miles and felt like crap by 12 miles and had to run-walk the last 4 miles just to finish 16, I really wanted to have a good run. I'd taken a few lessons from last week: start slow and steady, don't get drawn into stupid speedy miles; and eat properly before and during the run.

I met my friends at 7:30 am this week: Ralph and Chris were running the full 17 miles with me, Ed came along for about 7, and Sarah, Scott, and Lewis ran 5 miles. I'd had chance to eat some breakfast before the run (for the record, crunchy nut cornflakes), and I had with me to eat some little Special K chocolate bites in my running belt (apologies to Ralph who I offered one to, they were a touch warm and damp...). I had an emergency gel (I didn't use it), and 1 L of homemade sports drink in my backpack (50/50 fresh orange/water and half a teaspoon of salt). I've recognised that I need to take in salt on my long runs because I lose a lot when I run (I can taste it on myself!). I didn't plan to burn out on this run.

We started off at a fairly easy pace. Some of the group set off at their usual 9 min/mile pace but I just ignored them and stayed behind running 9:40-10 min/mile. I didn't want to deviate from my plan! Also I've recognised that it takes me a good 2-3 miles to warm up and get into my stride, so I knew I'd be able to maintain their pace shortly. By the time we hit Baldock I had caught them up (or rather, the others had slowed down to let me catch up) and I was running comfortably. Unfortunately my breakfast (or last night's dinner) was causing some alarming rattling internal noises at this point, no external wind thank God but it must've sounded like I was hollow or something.

We said goodbye to the 10 milers soon after, and Ed about a mile later (he'd already run to Stotfold so had done 17 miles). We followed the Baldock Beast half course for a few miles, I'm already regretting entering this race (hills!). Stopped to remove a stone from my shoe, then again for a police car (which fortunately must have seen us so put its siren on), so mile 6 was the slowest we ran. But it's a sign that I get faster as I run, because the next 10K was my fastest of the whole run. Had to cross two A roads on this route (A505 and the A1! But we didn't die, fortunately.) but otherwise the roads were quiet, just a few cyclists and walkers.

Pleased that I didn't have any of the knee or hip problems that troubled me last week, I just felt tired in my hips by the end of the run, but we were maintaining 10 min/miles at the end. Enjoyed some great conversation too, Chris trying his best to convince me and Ralph to sign up for an ultra race, me discussing the Marshal Ulrich book I'm currently reading, and a brainstorm about the best way to train for a marathon :) At the end we all had a piece of Ralph's tea loaf, which was a perfect way to end a long run. I walked the half mile home eating it.

Next week

Monday: Circuit training
Tuesday: Beginners club run, Pilates
Wednesday: 6 mile run with 0.5 mile alternate fast/slow
Thursday: Club runs
Friday: Rest
Saturday: Rest
Sunday: 16-18 mile long slow run

Never running again, until perhaps next week: day 4 of Janathon

At one time, I think Thursday night, I concocted a plan to run 15 miles today, and it seemed a good idea at the time. It came about because some friends from my running club said they would run our local 5 km race today, and they would run to Letchworth and back with me, making a 9 mile long run. I realised if I got up a bit earlier and ran a 10 km route, I could make a 15 mile long run and cross it off for the weekend. Plan sorted.

By Friday night I realised the weather was going to be pretty terrible on Saturday morning, but never mind, the plan had been set and people had agreed to run with me so I couldn't back out.

Simon and Jane came with me at 7am to run the local Standalone 10 km route (which turned out to be 7.7 miles, I'd not factored in me running to meet them and a bit of running up and down at the end to keep warm). The pace was fairly slow to begin but got a bit faster towards the end, as we headed back to Stotfold. The weather was awful, and despite wearing my waterproof jacket and doing lots of hopping around to avoid puddles, I was pretty soaked when we finished our run. I was a bit early to meet Lewis who I was running to Letchworth with, so I ran out and back to Arlesey a little bit to keep warm.

At 8:10am, Lewis turned up, super-prepared with his backpack and a change of clothes and trail shoes for the mud, I probably should learn from him (I didn't have anything with me, not even water!). It was pretty horrible weather, I was drenched already and I felt a bit guilty for dragging him along with me. We ran a nice slow-paced 3 miles to Letchworth and arrived at 8:45am, ready to register for the FSOM 5K that takes place on Norton Common (and completely sodden). I was really pleased to see we weren't the only crazy people who'd run to Letchworth, @movingalong79 (who is also doing Janathon) and @ChrisCrippsPT looking equally as wet as we did!

The ground was really boggy, and the organisers (North Herts Road Runners) had had to make some course adjustments to avoid some especially muddy sections (which made the route a full 5 km, instead of the usual 3 miles, so perhaps they should stick with the new route). There is a section at the start that we run on three times, and this was very muddy and difficult to run on (I don't have trail shoes so I was slipping everywhere). The next section on gravelled path was covered in either running water or puddles, so wet(ter) feet were inevitable. The new section was clear, but then we turned straight back onto mud, water, wet leaves: all the hazards in one place. The last path along Icknield Way was so flooded I just decided to splash all the way through making a loud roaring noise. Much to the marshal's amusement.

Shoes and socks after my run!

I've no idea yet of my 5K time; I met Lewis at the finish (already changed and ready for me) and we ran straight back home. But my legs were really tired from all the mud struggling, and I asked to walk twice, the last time I sent him on his way so he could get home (feeling massively guilty about me being slow and him being wet). I was prepared to walk the last mile home.

My friend Kate caught up with me from her long run, and she gave me an energy tablet to help a bit, because I was feeling dizzy. About half a mile later, another friend pulled up alongside in his car and made me get in. I've never been so happy to see anyone! 16.3 miles running/moving in total.

So that, I think, is a classic example of how not to run a long run. I should have at least taken Jelly Babies* with me, or some Lucozade*, although I did have money and could've stopped at a shop. Anyway, I've amended my long run plan now, which means next week I'm running 14 miles (the full Greenway), and I'll be racing Baldock Beast instead of running to it. Which I'm quite excited** about :)



*Other sweets and drinks are available.
**Not all that excited, but relieved to be running 13.1 and not 17 miles.

2013 review

Coming to the end of 2013, I've looked back at every month to remind myself what I did and give myself some ideas about challenges for 2014.

January 2013

I took part in Janathon for the first time, a running challenge to exercise every day in January and blog about it. It was quite snowy in January, but I managed to exercise daily and I ran more than 100 miles in total.

February 2013

I ran Baldock Beast Half Marathon at the end of February. I trained hard and was hoping for a PB, but in the end my hips and knees weren't up to the pace and I had to slow down after 10 miles because I was in a lot of pain. I took some consolation from the fact I'd been quite badly injured at the end of 2012 and the race was the first proper test of my physio rehab. Plus I ran 1:51, which was a course record for me :)

March 2013

The week after Baldock Beast, I was up in Blackpool to race in the Stanley Park 10K (with my parents-in-law). I was hoping for a PB, but didn't count on how fatigued I'd be after the half the week before. I nearly passed out after 3K. Needless to say, I didn't PB, but I did run sub 50 minutes, which I was fairly happy with (although I discovered afterwards that the course was short-measured...).

April 2013

A poor month from a running point of view; I was unwell for a large part of it with a chest and sinus infection. A lesson learnt: don't train when you're unwell, it just makes everything worse.

May 2013

At the beginning of the month I raced in the Greenway Challenge, an off-road self-navigated half marathon around Letchworth. I'd been hoping for a PB after my disappointment at Baldock Beast, but my illness in April meant I was only just recovered in time. The weather was really hot, and in the end I decided to run to enjoy myself, and finished in a PW of 2 hours. More lessons learnt.
The day before, I'd run in a local 5K with my children, my son (age 7) finished in 38 minutes and my daughter (age 5) in just over 40 minutes. I'd had to carry her for about a mile, but still, that's pretty good for a 5-year-old!

June 2013

I took part in Juneathon, the warmer version of Janathon. I didn't have such high expectations this time round, no aims to run daily anyway, but I failed with 2 days to go when I injured my shin during an interval session at running club. What a noob.

July 2013

I ran 12 miles during the whole of July. My random leg injury (and lack of funds to pay for physio) meant I had to increase the cross-training and take up cycling and swimming. I quite enjoyed the cycling if I'm honest, although not enough to take it up seriously. Swimming was OK; it's never going to be something I look forward to, but I can do it to an adequate level. I signed up to an aquathlon (Freedom Tri's Duck N Dash, 400 m swim and 6 k run) and began to train for it at Letchworth Outdoor Pool with some friends.

August 2013

I finally got back to running, but I only managed about two runs a week because of the summer holidays. I took part in a training day with Freedom Tri for the Duck N Dash, which made me realise how rubbish I am at swimming! But it was valuable training experience.

September 2013

I took part in my first aquathlon, the Duck N Dash, and enjoyed it so much I might do it again in 2014, mainly so I can improve on my woeful transition time (about 2 minutes). Later in the month I ran the inaugural Baldock 10K, which was a training run for Standalone 10K. It was such a tough hilly route that I was completely put off ever running that route again! Which is a shame because the 10K was one lap of the Ashwell Half Marathon that I quite fancied doing. But a lesson learnt is a lesson learnt.

October 2013

This month began with Standalone 10K. Yet another PB attempt foiled by circumstances conspiring against me (a family event the day before meant I was tired and not fuelled properly). Nevertheless, I ran just over 50 minutes and learnt not to give up even when I think all is lost. A good lesson. (I discovered later that Standalone was my fastest 10K race in 2013.)
I decided to push on and put in some serious training for Stevenage Half Marathon the next month. Lots of focus on heart rate training and proper interval sessions. I ran over 100 miles in the month.
I also passed the 1-year anniversary of running my first marathon, which coincided with me signing up to run my second marathon (MK) in May 2014!

November 2013

I finally achieved a PB for the year, running an amazing 1:45 at Stevenage Half Marathon. My training plan paid off, which proved to me that having a plan and sticking to it is really important. I began to plan my training for MK Marathon, with my aim to reach 14 miles in training by the end of the year and continue with quality interval training. I also ran another 100 mile month.

December 2013

I ran in the festive First Saturday 5k wearing my Santa hat, and put in a lot of miles to round off the year with another 100 mile month, and 900 for the year.

Plans and challenges for next year:

January 2014

I'm aiming to complete Janathon again, and I've signed up to Jantastic, which is a longer term challenge (January to March). For January, my Jantastic challenge is to run 4 times a week. I'm also racing in the Folksworth 15, which is a new race event for me, and NHRR's First Saturday 5k.

February 2014

I'm taking part in Baldock Beast again, but as part of a long run for marathon training (17 miles). Perhaps a course record won't be on the cards this year, but it will be good to run the race for enjoyment. Another First Saturday 5K is planned too, with my aim to beat January's time. My February Jantastic challenge is to set a weekly long run target, which with marathon training will be fairly straightforward!

March 2014

Lots of long runs on the cards this month, but I hope to race NHRR First Saturday 5K and beat February's time. March's Jantastic challenge is to set a flat-out time target over a specific distance. Since the 4-week period for this challenge is after the First Saturday 5k, I'll have to either run the route on my own or do my first ParkRun. 

April 2014

This is marathon taper month (for my last marathon I "tapered" for 2 months due to injury!). I'll be focusing on shortish runs (<10 miles) that incorporate speedwork, and staying healthy. 

May 2014

I'm running MK marathon on May 5th, my main challenge for the year! I'm hoping to run near 4 hours. Afterwards, I plan to recover with short runs, easy bike rides, and swimming (when Letchworth Outdoor Pool opens).

June 2014

I hope to have recovered from MK Marathon so I can take part in the Herts Hobble, and I might do Juneathon again, with half an idea to train for a late summer half marathon (there is a rumour of another half marathon around Baldock in the summer).

July and August 2014

Summer holidays! I have no plans other than to run (maintain half marathon fitness), cycle, and swim when I can, and not be injured! If I decide to do the Duck N Dash again then I'll be training for that event, and in August I'll start to think about Stevenage Half Marathon and Standalone 10K training.

September 2014

Duck N Dash possibly, maybe Baldock 10K if the weather is good beforehand. And training for Standalone 10K.

October 2014

Running club's focus event, Standalone 10K, is at the beginning of October. And I'll be training for Stevenage Half Marathon.

November 2014

Never let it be said that I'm a creature of habit, but I'll be racing Stevenage Half Marathon.

December 2014

No plans to do anything except the First Saturday 5k and maintain my fitness.

MK marathon: week 5 training plan

Last week was cutback week and I ran 10 miles with some of the club. It was a good long run, nice and slow, but the route wasn't ideal. After meeting a bin lorry and a bus on the road to Ickleford, I vowed to only plan routes on roads with a pavement.

I did a quick 5K on Monday in between school drop-off and circuit training, just to give myself something to do rather than sit at home looking at the dishwasher and thinking about work. Circuits was pairs, I was with Duncan and we did OK I think, apart from when I kept forgetting what number I was on. Poor Dunc holding a plank while I'm muttering "I think that's six, I'll do some extra".

Tuesday was another club run, 2.5 miles with the beginners, followed by an extremely difficult Pilates class. My abs and arms were not happy.

On Wednesday I took myself out for a 5 mile run, alternating slow and fast 0.25 mile intervals (instead of my planned 0.5 mile intervals). I was a bit rushed for time really, not my best mental state (although I read in Runners World this month that running when mentally fatigued is good marathon training). Anyway, the run felt terrible, I thought it was slow and I definitely could've gone faster. Plus my right leg felt huge compared to my left leg, a very odd sensation. I have retrospectively put this down to not eating lunch. 

I had to miss running club on Thursday for various reasons. I did manage to catch everyone at the end for a chat though, so that stopped me feeling too sad at not being able to run 5 miles in the freezing cold...

Friday, I dropped the car off in Arlesey for my husband and ran home. Not a long distance (2 miles) but miles none-the-less. Slightly odd sensation of running with no feet after I lost all sensation in them because of the cold weather. Bit like running on stumps. I imagine. 

Today I ran in NHRR's First Saturday 5K, a festive Santa run. I wore my Santa hat and finished in 25:20. Quite happy with that, I didn't push hard so it's a sign I'm getting more comfortable running at 8:30s. 

Next week's training plan...

Sunday (Week 5)
13 mile run (@ marathon pace, 9 min/mile)

Monday
5K run after school drop (AM)
Circuits (AM)

Tuesday
Running club (PM); a 2 mile run or speedwork
Pilates

Wednesday
Tempo run (AM); 6 mile run with 1 mile alternate fast/slow

Thursday
Can't make running club! Sadness indeed. I'll do a home workout if I can be bothered. 

Friday

Thursday's run, after school drop off, 7 miles or so.

Saturday
14 mile run (slow)

First Saturday 5K

On Saturday I ran in North Herts Road Runners First Saturday 5K. With Stevenage Half being on Sunday I decided I'd better not race it, so I took my 8-year-old son and my mother-in-law along for the fun. 

Earlier this year my son ran in a 5K race and finished in about 38:45, he told me he'd needed a sit down about three-quarters of the way round (he ran with my friend), so I was determined that he wouldn't do that! Obviously I wanted him to beat his last time, but I wanted him to enjoy it a bit more too. And possibly try and beat the time my friend's son set last month (34 something...). No rivalry there. 

I made him run slowly and had to keep reining him back, kids have a habit of sprinting off and then slowing to an almost walk after a few minutes because they're tired! My son kept leaping over tree roots and I had to warn him that he'd regret his misuse of energy later. 

He managed the first mile fine, but then we hit some very thick slippery mud so we decided to walk to prevent injuries. That proved a good plan because he got his breath back a bit. There is a nasty long hill at the back of the course and he needed another walk near the top, but once we hit the flat again I tried to point out that walking and running were equivalent uses of energy so he might as well run. And then when he looked at me blankly I took his hand and pulled him :)

After the first lap he didn't really want to go on. I offered him the chance to pull out (reluctantly) but his grandma convinced him to carry on. We had a lot of moaning about not enjoying it and never wanting to run again. I decided that was a good sign because I usually say that during a race too. 

By the time we'd passed all the mud and the horrible hill again he knew the end was in sight and managed a fine sprint finish. Just as his dad, grandad, and sister arrived to cheer us to the finish! He got a great round of applause and a 3 minute PB! Well done my boy. Let's do that again in December. 

On Thursday at club we did a new session, 1km intervals. Pete had set some segments on Strava, from Larksfield doctors' surgery out to the white gates past Etonbury Academy, and the return leg. Each are 1km in length. We based timing on the slowest runner's 1km time (7 minutes) so we all had 7 minutes to run each km. For the slowest runner this meant he could run steady and continually or he could push himself and get a short rest. 

My km intervals were all around 4:30, so I got some nice rest breaks. But I did feel like vomiting so I only did 3! I was pleased because I felt rubbish during the runs, and I was wondering how if maintain the pace during my race on Sunday. Then I checked my watch and I was running at 6:45 pace. So that was a relief! (I need to run 8s on Sunday.)

All in all, it was a good session. But not one for regular use. Possibly birthdays and Christmas.