Playtime: Janathon day 12

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

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

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

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

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

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

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

Hello knee pain, hello leg massages

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

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

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

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

4) Stop running slowly!

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

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

Janathon is completed! Long live Janathon!

Ah, the end of January arrives and with it the relief that I have finished Janathon uninjured* and no longer need to blog daily.

*Slight niggles in my right knee, right glute, and left hamstring.

Today I did a tempo run of around 5.5 miles, the Strava segment run as I call it. Not quite 6 miles because my Garmin wouldn't pick up a signal for a while, and I had to go to the Co-op on the way home. But, a good run to end the month. I got a Course Record on one segment (yes OK, a female CR, but it still counts) and came 2nd on the other. If I'd eaten a proper breakfast and not had leg woe, who knows what I'd have managed?

Here's a summary of what I did this month:

Running: 135.5 miles (218 km) [19 days]
Cycling: 11 miles (18 km) [2 days]
Swimming: 0.9 miles (1.4 km) [2 days]
Walking: 3 miles (5 km) [3 days]
Cross-training: 3 Pilates classes; 2 Circuit Training sessions; 5 home workouts, including Tabata, hula hooping, or squats (9 days)

Weight lost: 10 lb (10 st 4 lb on Jan 1; 9 st 8 lb on Jan 31)

Biscuits eaten: loads
Cakes baked: several
Chocolate scoffed: too much
Soreen purchased: 5 packets