Bannister anniversary
Tuesday May 6th was the 60th anniversary of Roger Bannister breaking the 4 minute mile barrier. To mark the occasion, Dan Wymer (@running_dan_w) asked 60 people to run a mile and blog or tweet about the run. Read his blog post about the day.
I signed up to run a mile knowing it would be the day after MK Marathon, so I wasn't expecting to run a fast time. My physio Kieran had advised me to go for a walk on the Tuesday to flush out lactic acid, so a mile jog seemed a good alternative. I went straight after I'd dropped my children at school, and managed a fairly respectable 10:33 minutes for the mile.
Post-marathon recovery
It was a good idea to jog on Tuesday, because my legs felt much less stiff when I got home. I had another cold bath for 10 minutes, then donned a fetching pair of compression tights to wear for the rest of the day. I went for another couple of short walks in the afternoon too (1.5 miles in total), followed by my regular Pilates class in the evening. Drank plenty of water throughout the day, to rehydrate properly from Monday (not a chore though, I was really thirsty), and logged my food on myfitnesspal to make sure I didn't go mad and eat a bucket of pasta.
On Wednesday my legs felt fully recovered, apart from my sore knee, which will take a while to heal. I took my physio's advice to rest fully on Wednesday. I drank lots of water and ate sensibly, logging everything on myfitnesspal so I didn't gorge on chocolate!
I'm feeling ready to brave running club this evening, will be good to have an easy jog with the beginners to test my knee. The intermediates are planning their own Roger Bannister anniversary mile, a series of 100m sprint intervals as a relay, to see if we can beat 4 minutes! I might hold the stopwatch...
Showing posts with label recovery run. Show all posts
Showing posts with label recovery run. Show all posts
Thursday, 8 May 2014
Tuesday, 18 February 2014
Low HR recovery run in new trainers
I felt quite good on Monday after Baldock Beast, my legs weren't stiff and the only ache I felt was in my glutes, which is a good sign because it means I'm finally using my arse when I run.
I was at a loose end in the evening, my husband usually runs on Mondays but he was having a rest day because his legs are hurting him (I keep telling him not to run so fast...). I decided to go for a recovery run, keeping heart rate under 140 bpm.
My aim was between 4 and 5 miles, and I ran 4.8 miles in the end, to Arlesey and back (at running club, we call this The Arlesey Loop, and we hate it because it involves running to Arlesey, no other reason).
My first mile was a bit fast, and HR jumped to 160, perhaps I had some race speed in my legs still. I managed to slow myself down and ran the next 4 miles at 10-10:30 min/mile pace. HR was much lower than 140, sometimes I was struggling to reach 130, and I put this down to tiredness and eating my tea about 90 mins earlier (I had horrible heart burn and reflux, delightful). And being in Arlesey.
I wore my new Adidas Supernovas to wear them in a bit more, they are feeling less tight than last week (they hurt my foot a bit towards the end of the club run on Thursday), but I don't want to risk a run longer than 6 miles in them just yet. I might not wear them for MK Marathon in fact, my pair of New Balance have miles left in them and would be OK. We'll see...
I was at a loose end in the evening, my husband usually runs on Mondays but he was having a rest day because his legs are hurting him (I keep telling him not to run so fast...). I decided to go for a recovery run, keeping heart rate under 140 bpm.
My aim was between 4 and 5 miles, and I ran 4.8 miles in the end, to Arlesey and back (at running club, we call this The Arlesey Loop, and we hate it because it involves running to Arlesey, no other reason).
My first mile was a bit fast, and HR jumped to 160, perhaps I had some race speed in my legs still. I managed to slow myself down and ran the next 4 miles at 10-10:30 min/mile pace. HR was much lower than 140, sometimes I was struggling to reach 130, and I put this down to tiredness and eating my tea about 90 mins earlier (I had horrible heart burn and reflux, delightful). And being in Arlesey.
I wore my new Adidas Supernovas to wear them in a bit more, they are feeling less tight than last week (they hurt my foot a bit towards the end of the club run on Thursday), but I don't want to risk a run longer than 6 miles in them just yet. I might not wear them for MK Marathon in fact, my pair of New Balance have miles left in them and would be OK. We'll see...
Wednesday, 6 November 2013
Marathon planning, it's Week One!
Now I've got Stevenage Half out of the way, and I'm still buzzing from my new personal best time (*skips about the room*), I'm starting to think about training for Milton Keynes marathon. I really want to do my best at this distance, because I don't know if it'll be the last one I do (the last one, again!).
Based on my 1:45 half time, the pace calculators I've looked at seem to think I can manage a sub 4 hour marathon. Well, I know it's not that simple! My aim is to beat 4:58, remain uninjured, and finish knowing I've run the best race I can.
There are 26 weeks between now and May 5th. I've made a rough plan of my long runs, and I've decided to cut the long run distance in half and run that as a tempo midweek. So that means I'll be running 10 miles with some fast sections on the Thursday before I run 20 miles on the Saturday or Sunday. There will be at least one other run midweek, on the Tuesday (of about 2 miles with running club), and then perhaps a 5-6 mile alternate recovery/tempo on Mondays or Wednesdays depending on my work schedule. As far as I see it, the long run is important, as is fitting a longish tempo in if I want to maintain my speed and fitness.
This week is Week One, and I'll be running 5 miles on Thursday and 10 miles on Sunday, and possibly a fast run today, if I manage to get my arse in gear.
Other stuff this week, I'm recovering nicely from Stevenage half, my legs aren't destroyed, although my calves feel a bit sore. I had a good recovery run last night with the beginners group at the club, and a lovely stretch out later at Pilates.
I've also weighed myself to check I've not ballooned after gorging myself on smarties and pasta on Monday and Tuesday. I've lost 2lb, which brings me to 47lb total weight loss (since I began counting in Jan 2011). I'm nearly back at the magic 50lb lost mark, which I've been aiming at all year! It was good motivation for me to eat a healthy lunch, rather than open a tin of curry and eat it all (I do have a habit of eating to excess when it's cold outside, when I'm working, and when I'm a bit distracted).
Random thoughts purged, time to work before I run later.
EDIT: I ran 4 miles in the rain, not fast though, I couldn't manage fast...
Based on my 1:45 half time, the pace calculators I've looked at seem to think I can manage a sub 4 hour marathon. Well, I know it's not that simple! My aim is to beat 4:58, remain uninjured, and finish knowing I've run the best race I can.
There are 26 weeks between now and May 5th. I've made a rough plan of my long runs, and I've decided to cut the long run distance in half and run that as a tempo midweek. So that means I'll be running 10 miles with some fast sections on the Thursday before I run 20 miles on the Saturday or Sunday. There will be at least one other run midweek, on the Tuesday (of about 2 miles with running club), and then perhaps a 5-6 mile alternate recovery/tempo on Mondays or Wednesdays depending on my work schedule. As far as I see it, the long run is important, as is fitting a longish tempo in if I want to maintain my speed and fitness.
This week is Week One, and I'll be running 5 miles on Thursday and 10 miles on Sunday, and possibly a fast run today, if I manage to get my arse in gear.
Other stuff this week, I'm recovering nicely from Stevenage half, my legs aren't destroyed, although my calves feel a bit sore. I had a good recovery run last night with the beginners group at the club, and a lovely stretch out later at Pilates.
I've also weighed myself to check I've not ballooned after gorging myself on smarties and pasta on Monday and Tuesday. I've lost 2lb, which brings me to 47lb total weight loss (since I began counting in Jan 2011). I'm nearly back at the magic 50lb lost mark, which I've been aiming at all year! It was good motivation for me to eat a healthy lunch, rather than open a tin of curry and eat it all (I do have a habit of eating to excess when it's cold outside, when I'm working, and when I'm a bit distracted).
Random thoughts purged, time to work before I run later.
EDIT: I ran 4 miles in the rain, not fast though, I couldn't manage fast...
Wednesday, 8 May 2013
Tuesday 7th May: running and Pilates
My calves and ankles are still a bit sore after my half on Sunday, but I fancied a short run before Pilates, just to test them. Was pleased to run just over 2 miles in about 20 minutes, averaging 9:30 min/miles. Pace surprised me.
Pilates was excellent this week (a definite LOVE week). We progressed on a lot of abdominal and leg exercises. I really like the side leg raises because those are part of my physio rehab, and they really make my bum ache! Also did a lot of gluteal squeezing and hip stretching, all good for my ITB rehab.
Pilates was excellent this week (a definite LOVE week). We progressed on a lot of abdominal and leg exercises. I really like the side leg raises because those are part of my physio rehab, and they really make my bum ache! Also did a lot of gluteal squeezing and hip stretching, all good for my ITB rehab.
Saturday, 4 May 2013
Monday April 29: recovery run
Aiming to increase stamina and fitness before Sunday's half marathon, so plan is to run every day this week before the afternoon school run.
Today's run was intended as recovery after Sunday's long run, aiming at heart rate under 140 bpm and a slowish pace.
Because the Stotfold 5K Fun Run is on Saturday, I thought I'd run part of the route, to check out the state of the paths. Headed to Astwick via the KingFisher Path, then cut across the fields. Route was quite uneven and I didn't push hard. HR stayed around 143, so that's good, and pace averaged about 10 min/mile, although I got gradually slower as I went on.
Today's run was intended as recovery after Sunday's long run, aiming at heart rate under 140 bpm and a slowish pace.
Because the Stotfold 5K Fun Run is on Saturday, I thought I'd run part of the route, to check out the state of the paths. Headed to Astwick via the KingFisher Path, then cut across the fields. Route was quite uneven and I didn't push hard. HR stayed around 143, so that's good, and pace averaged about 10 min/mile, although I got gradually slower as I went on.
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