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.

The "nearly finished" training plan

Last week...


I made a triumphant* return to circuits on Monday. It was partner circuits, which means you work in a pair and one person does a number of lunges (for example) while you do sit ups, then you swap over. I was with Tracey, and we were quite evenly matched, but she decided to take her time choosing a resistance band to use for lateral raises, so I ended up doing over a minute of non-stop climbers. I will get my revenge...

*Sloth-like

On Tuesday I helped at beginners running club and took some of the run-walkers on a 2 mile slow-paced run (2 min run/1 min walk). I think I broke one of the ladies because she told Pete after that her shins really hurt. Oops. Pilates was hard on arms and core this week, with more lateral raises and lots of press ups. I think Zanna and Pete are collaborating :(

I intended to run either after the morning school run or at lunchtime on Wednesday, but work meant I was busy until 2pm. Giving myself 45 minutes, I decided to run up to Wilbury Hills/Standalone Farm. It's just over 5 miles, and I finished in just over 45 minutes (no time for a shower before the school pick up!). A very good tempo run that made me feel happy at the end.

I went to both running club sessions on Thursday. Ed and I took the run-walker beginners for an underpass session (fast up and slow down). I joined in on some of the sprints but didn't push hard. For inters we did a pyramid session: 100m, 200m, 300m, 400m, 300m, 200m, 100m sprints. Didn't do all that badly really, even though I hate doing sprints. 

I didn't do anything on Friday and Saturday in preparation for my long run on Sunday. Original plan was 14 miles as a cutback week, but after chatting to Lewis about long runs he convinced me to run another 20 miler. (Completely screws up my Jantastic plan for March but nevermind!) Ed suggested we run 2 mile laps of Stotfold (the route we take our beginners on), which meant other people could join us for one or more laps and not have to run too far. The aim was to run at marathon pace, which for Ed is 8:30-9:00. I stuck with him for about 10 miles but then started to tire. Lewis joined us at 10 miles and I ran with him for a bit, then with Pete. I thought I was running backwards at one point, perceived slowness. Anyway, finished the 20 miles in 3:03, which is 12 minutes faster than last weekend, thanks mainly to Ed and his fast first 10 miles.


Next week...

Monday: Rest day
Tuesday: Beginners running club (2 miles); Pilates
Wednesday: 9 miles, with 6 @ marathon pace
Thursday: Both running club sessions. I'm leading this week, so will be general runs out and back to Fairfield (for both groups). Will hopefully gain miles by looping back between groups
Friday: Rest day
Saturday: Bike ride, I'm behind on my annual target so I'm thinking of an early morning 15 mile cycle ride around the Greenway
Sunday: 13 miles, running with a friend on the Greenway from Standalone

Baldock Beast 2014

Aim for this race was to achieve a personal course record (previously 1:51:30 from 2013) and to finish sub 1:50 (and not get injured). I'm a bit scared of the Baldock Beast course, mainly because it's hilly, but there are two off-road sections and I don't like mud very much. Also, when I ran part of the course last week the roads were flooded in places. So a steady approach at marathon pace (9 min/mile or faster) suited me fine.

Met up with some club friends before the start, Lewis, Ed, Chris, Andy and John (who I always call Paul, sorry John), and Paul (who is really called Paul) were all running, and Sarah W came to support and took our bags for safe-keeping (thanks!). Ran with Lewis almost all the way (I lost him at mile 12, although he "says" he was giving me a target to chase), and Andy joined us at about mile 4-5 (he wanted to run around 1:55). 

Lewis, me, Ed, and Paul

The off-road sections are across a field and through a wood. Both were pretty muddy, but the wood was especially splashy and slippy, I let out a girly squeal unfortunately. The hills didn't seem as bad as I remember, apart from the huge one at mile 10, which I was prepared for this time. After this hill I said my aim was to pass as many women as I could, and I think I picked off at least four. One poor girl let out a frustrated sob as I passed her, sorry lady. By mile 12 I was flagging a bit, and it was an effort just to keep myself running. I did sprint the last quarter of a mile to the finish, despite being passed on the line by two men, and I had to have a quiet moment in the field while I tried not to vomit.

Finished in 1:49:01 according to my Garmin, very happy with that. And the knee and hip did what they were supposed to do and remained intact. According to Endomondo I ran faster in the second half of the race, and my fastest mile was run in 7:30 from around mile 11 to 12.

Big thanks to supporters on the course: Simon and his son at the first off-road section; Pete from club (who had Jelly Babies, gels, and Powerade) and Mark from NHRR, who we saw twice in Sandon; and Jane who came out with her three boys to support at mile 11-12. At the finish I heard a great cheer from my friend Kate, who's daughter had made me a banner saying "Go Sarah!" on it; Sarah C from club (another Sarah!) was there too, along with Ed's wife and kids and Chris' wife and son. Once I remembered I had biscuits in my bag, these got handed around. I also met a chap who I follow on Twitter but hadn't previously met IRL (@rundontrun), and of course Murray and Ashley who organise the race. 

Picked up a nice medal to remember the day by, a can of an energy drink (a bit bleurgh), a banana (no thank you), and a printout of my gun time (1:49:24) and position (153rd). Excellent. Kate had also brought me a bag of Haribo and a bottle of water, which was awesome and so lovely! I really needed the water :) And I'm eating the Haribo now!

Training last week

On Monday I attempted a 5K with alternate slow/fast km, but I failed somewhat at achieving a distinction between intervals. I went out for another run on Tuesday after Pilates, to see if I could beat my husband's 3 mile time, and I did a bit better, running a mile in 7:05 min according to Endomondo. That's my second best mile time ever I think (PB is 6:57). So with a speedy run out of the way for the week I was happy to miss my Wednesday long run. I went to circuit training instead, my second session of the week. Fit and strong is the plan... Thursday run club was a 5 mile group run.

Training next week

It's half term so I'm restricted to evening workouts, no mid-morning 8 milers :(

Monday: Leg physio and core workout
Tuesday: Run club (both sessions), leg physio and core workout
Wednesday: Rest day, leg physio and core workout
Thursday: Run club (both sessions), leg physio and core workout
Friday: Rest day, leg physio and core workout 
Saturday: Rest day, leg physio and core workout 
Sunday: 16-18 mile long run

Happy to continue at 16-18 miles for a few more weeks, then things get more serious in March...

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.)

Midweek tempo run

I had planned a 5 mile interval session for today, and I decided to do this straight after the school run this morning. Set my Garmin to 0.25 mile auto lap and alternated slow and fast laps. Bit tricky running the fast laps at the start, since I was still in Stotfold and a bit hindered by school run traffic and people, but after the first mile I was away. 

Unfortunately I then had to contend with a headwind, and I really wasn't enjoying the run. Contemplated running home after 2 miles, when my fast miles didn't seem all that fast really. But made myself carry on, and I'm glad I did. Pushed on all the way to Wilbury Hills, making the run into 6 miles total. After about 6 fast intervals I ran two slow together in preparation to attempt three fast intervals together, which coincided with the Fairfield to Stotfold Strava segment. I'd been overtaken on this segment and another one by a club friend the week before and I wanted some glory back :)

Didn't feel especially quick on the run, but it was a good mental test to push myself all the way to the end. And I "won" my segment back, by 1 second. Makes the subsequent leg ache all the more worthwhile LOL. Reckon I can run it much quicker too, and I probably will have to next week...

Finished with a sprint up Brook St in an attempt to extend the gap on that segment between fellow club runners, but was a whole 9 seconds off my fastest. I even cheated by running in the road, so I must've been on form when I set my last time. 

That was today's run; yesterday was a 2.5 mile run-walk with beginners club, running for 10 mins and walking just 1 minute. A good easy run. 

Week 12 training plan

I've been getting excited about MK Marathon this week, because the organisers have released the route map and posted a picture of the medal. This week, a club friend offered to give me a lift to the race with another runner, so I'm glad to get that sorted out. I'm starting to feel ready, even though I still have two 20 mile runs to do in March...

MK marathon finishers' medal

Last week...

My legs felt a touch stiff around the hips on Monday, a hangover from the Folksworth 15 race, but I went to circuit training regardless (I ran there from school, about three-quarters of a mile). My arms seemed to be weaker than my legs, must be all the arm pumping I was doing during the race to get up the hills. 

On Tuesday I went to beginners running club, and took the faster beginners on a 2.5 mile run that included hill sprints. They weren't all that happy. Pilates afterwards was blinking hard on my legs and abs, which is a good thing I know, but knees shouldn't BURN.

I skipped my Wednesday tempo run and went swimming instead, my first session of 2014. Very enjoyable, and I managed to swim 800m.

At running club on Thursday I ran-walked 2 miles with some new beginners, then ran a fast 6 miles with intermediates, ending with a negative split :) With my tempo run for the week out of the way, I just ran a mile before school pick up on Friday, for Janathon. 
Saturday was supposed to be a rest day, but with half an eye on the weather forecast all week, I decided I'd rather run on Saturday when the weather was more likely to be dry. A friend messaged me to see if I had plans, and I arranged for a few others to join us for 12 miles around Letchworth. I carried on alone at the end for another 4, which were slow and painful and included walking. I have assessed why this happened since the run, and I can put it down to two things: (1) I was still recovering from Folksworth last weekend so I should have run the first 12 miles much slower; and (2) my diet was pretty rubbish all week (too many biscuits, not enough beetroot!). Lessons learnt, and next weekend's run will be at a slower pace. A friend has offered to come with me for a "time on his feet" training run. Which means he knows I'm going to take FOR AGES. LOL

Today was a rest day, and I had nothing planned really, other than my plank and possibly some hula hooping. But my knee was "clicking" and a bit sore this morning, so I was thinking I really needed to cycle or do some Pilates. The weather cleared up at about 4pm, so I got my bike out for a quick half hour ride around Astwick village. 

Next week's training plan...

Monday (Week 12)
Core workout at home (probably a Jillian Michaels DVD)

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

Wednesday
Swimming (PM)

Thursday
Running club (PM)

Friday
Interval run (AM); 6 mile run with 0.25 mile alternate fast/slow

Saturday
NHRR First Saturday 5K (not 100% sure that I'll do this race this month, I might go for a bike ride instead)

Sunday
17 mile long run, SLOW!

Ahhhhhh endorphins: day 23 of Janathon

Tonight was running club again. I took a couple of new beginners on a lap of the new estate in Stotfold, 2 minutes running and 1 minute walking. They did well for the first mile but the second mile was hard, one of the runners was really struggling. I tried a longer walk break but to no avail, so in the end I had to use landmarks to encourage her onwards. That worked better so if I run with them again I'll do that next time.

I was late back for intermediates, and the group (which was huge tonight!) were all ready to head off, but I had to take the beginners through leg stretches before I could join them. Thanks to Chris (@chriscrippspt) who took over the stretching session so I could head off for the run.

Earlier in the day, Ed had mentioned that he "needed" to run 8.5 miles fast (8:20-8:30 pace). My plan was to run 6.5 miles easy (I'm beginning to wonder if I used a random number generator for my midweek runs), and I was thinking I'd run 2.5 miles with beginners and then 6 miles (easy!) with intermediates. But I still have a tempo/interval run to do this week, so I decided to get it out of the way in the company of friends rather than alone in the rain on Friday. 6 miles fast it was then.

The first 3 miles felt good, and we were running about 8:30 pace or faster (Maca, Seb, Simon, Barry, Lewis, and Ed---the "fast group" that when I started running I never ever thought I'd run with, let alone keep up with). I began to tire after 2.5 miles because I had a stitch, so I decided I'd run back a touch slower so I could shift it. The majority of the group headed back at super-speedy pace, and Maca stayed with me so I wouldn't be on my own (heartless bunch!). We ended up running back faster than we'd run there, 8 min pace. At least it was downhill. I started to feel really strong at the bottom of Brook St, about 5.5 miles in, which is a good sign for long runs and my ultimate goal...

6 miles in 49:23, average 8:14 min/mile. Splits 8:17, 8:16, 8:33, 8:01, 8:13, and 8:01. Negative split!

Letchworth Greenway: Janathon day 11

My long run this week was a planned 14 mile run along the whole Letchworth Greenway. This route passes all around Letchworth Garden City, through beautiful countryside near Norton, Baldock, Willian, Hitchin, and Stotfold (and through the scenic Letchworth Industrial Estate, past the council tip, and alongside the railway line and the A1M...). It's a great trail for long runs and I feel very lucky that it is so close to where I live so I can use it for training runs (and cycling, when I can be bothered).

I have always thought of the Greenway as a 14 mile run; the Greenway trail is 13 miles but I have to run to it and back home again, and that works out as 14 miles. However, yet again, I failed to remember the run to the shops to meet my friends, which adds on 0.6 miles altogether. I am a noob.

I didn't need the hat either...

I was a touch more prepared for this run this week, unlike last week when I had to walk home because I'd run out of energy. I had my new running back pack with me, which has a 2 L water carrier inside, and I packed it with my homemade cookies, a gel, my phone, and my headtorch (although I didn't need it). I've also been careful to eat a bit more this week; last week I was focussing on trying to lose my Christmas podge, and I suspect 6lb in a week was rather an excessive amount of weight to lose. I've eaten plenty of biscuits this week to compensate.


I met everyone on Stotfold High St just before 7:30am: the usual group of runners (Ed, Tracey, and Paul) and some new faces too (Andy and John). We ran the towards Baldock and set off at a comfortable pace; there was some yo-yoing going on when Ed was trying to make me run at 9 minutes a mile, but I resisted and he eventually slowed down ;-) ("It's a marathon not a sprint" etc etc).

We were running really well and chatting too, which is a good sign the pace is comfortable for a long run. I love hitting that pace when you feel you can run forever (knees permitting), and I reckon I nailed that today. We had a bit of a walk up a long hill in Hitchin to get some energy back (around mile 9). By mile 10 I could tell John was struggling with the distance; Tracey and Paul had raced ahead, so Ed and Andy carried on the Greenway to try and catch them (taking a shortcut!), and John and I took the road back to Stotfold, which I knew would cut a mile off the total run. We ran-walked the last 2 miles, and I broke out my homemade choc chip cookies to see if they would help! We got back to Stotfold around the same time as Tracey and Paul, who had both run 15 miles! Whoops (sorry!).

The back pack was really good, it didn't get in my way while running and didn't rub anywhere. I even managed to work out how to drink from it (note to self: I don't need to fill it with 2 L water!) I'll be taking it on all my long runs in future.

This was my last long run before the Folksworth 15 next Sunday. I'm feeling a bit more confident about running that race now, after this run. It's going to be a training run, so I'll be carrying my back pack I think, but I'm aiming to run it at my target marathon pace, which is 9 min/mile (which is why I didn't want to run at that pace today!)

MK marathon: week 9 training plan

Last week...

Sunday was a planned rest day (no need for a long run since I did that the Friday before). I spent the day in a car travelling on the M6 and sleeping a lot. I also had a sore neck from sleeping on a variety of beds and pillows for a week over Christmas.

For some reason, my plan for Monday was to do an interval session! Who's idea was that?! I didn't do it. I drank wine and lounged.

On New Year's Eve I woke up early and in a lot of pain from my sore neck. I couldn't get comfortable lying down so got up to do some Pilates exercises to see if I could sort the pain out. It didn't work, so I decided to go for a run to see if I could jolt whatever was trapped loose. I wanted to run far enough so I completed my 900 mile (revised) annual target, and that distance worked out to be 7 miles (instead of the 8 miles I had planned). I kept the pace steady and made sure my heart rate was under 140 bpm (although it went a bit haywire at the beginning of the run, which is a sign that my HRM's soft strap needs replacing soon). I kept moving my head and neck, and shaking my shoulders, and identified that the pain was localised to my neck. It still hurts, but not as much as it did, and it doesn't hurt when I run, which is a good thing.

Wednesday was the first day of Janathon, and a planned rest day from running. My subconscious wouldn't allow me to blog about doing sit ups and squats, so I went for a 2 mile easy run, in the rain. And I decided to start plank-a-day again, although I had to get out of bed to do it because I forgot (1 minute full plank).

Back to running club on Thursday! Before club I tested my new headtorch by running on a dark lane behind my house. It works! For beginners club we just ran out and back to Arlesey roundabout (just over 2 miles), so my full run was 4 miles. For intermediates we kept things simple and ran up to Wilbury Hills and back, 5 miles in total, and 9 miles for the evening.

On Friday I had planned a rest day or Tabata workout, and I did a mini circuit at home (cardio, abs, arms, and legs), plus my plank-a-day (1 minute full plank).

Today was the first First Saturday 5K of 2014. I decided to incorporate it into my weekend long run, and ran 16 miles in total.

Next week's training plan...

Sunday (Week 9)
No need to train, I did the long run on Saturday 

Monday
Circuits (AM)

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

Wednesday
Tempo run (AM); 5 mile run with 1 mile alternate fast/slow

Thursday
Running club (PM); plan says 8 miles, will do whatever everyone wants to do

Friday
Rest day (or Tabata workout)

Saturday
Rest day (might run around the football field while my daughter is at football training)

Sunday 
14 mile long run (the full Greenway)

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)

Long run plan

On Saturday I ran 12 miles with a couple of friends. The pace was slow and steady, and my heart rate stayed mainly under the 70% threshold; I was very happy! 

Some friends have questioned why I've started training for MK Marathon this early. Here's my long run plan, to show that it's not too early at all, just base training during the winter months. The earlier-than-normal taper is because I'm on holiday so won't have time to run long distances, hence the increase in speedwork sessions.

Week 1   (Sun Nov 10; week after Stevenage half): 10 miles (the run with the crashed car in the hedge)
Week 2   (Sun Nov 17):    11 miles (the run through Letchworth that was a bit too fast for me)
Week 3   (Sun Nov 24):    12 miles (this week's run)

Week 4   (Sun Dec 1):     10 miles (cutback week)
         (Sat Dec 7):     5K race
Week 5   (Sun Dec 8):     13 miles
Week 6   (Sun Dec 15):    14 miles
Week 7   (Sun Dec 22):    15 miles
Week 8   (Sun Dec 29):    12 miles (cutback week, planning a hilly run)
         (Sat Jan 4):     5K race
Week 9   (Sun Jan 5):     15 miles
Week 10  (Sun Jan 12):    16 miles
Week 11  (Sun Jan 19):    15 miles (Folksworth 15 race, @ marathon pace)
Week 12  (Sun Jan 26):    17 miles
         (Sat Feb 1):     5K race
Week 13  (Sun Feb 2):     14 miles (cutback week; Greenway run)
Week 14  (Sun Feb 9):     18 miles
Week 15  (Sun Feb 16):    4 + 13 miles (run to Baldock + Baldock Beast half marathon, @ half pace)
Week 16  (Sun Feb 23):    18 miles
Week 17  (Sun March 2):   19 miles
Week 18  (Sun March 9):   20 miles
Week 19  (Sun March 16):  15 miles  (cutback week)
Week 20  (Sun March 23):  18 miles
Week 21  (Sun March 30):  20 miles (last long run) 
Week 22  (Sun April 6):   10K  (cutback week; speedwork increases)
Week 23  (Sun April 13):  12 miles (taper begins; speedwork)
Week 24: (Sun April 20):  14 miles (Greenway run; speedwork) 
Week 25: (Sun April 28):  10K (taper)
Week 26: (Mon May 5):     race 

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...

The next challenge: Milton Keynes Marathon

Today is exactly 1 year since I ran my first marathon, Preston Guild Marathon. Training had gone well for this race until I reached 18 miles and my knee decided to go on strike. Stupid joints. I never felt that I did my best during this race, so after a year of Pilates, strength work, and careful training, I feel ready to have another go. 

I didn't really think I'd be able to run a marathon in Spring 2014 (April is booked up!), but some googling revealed two possibles: Cambridge Boundary Run on March 2nd or Milton Keynes Marathon on May 5th (Bank Holiday Monday). The races are very different: Cambridge costs £8 to enter but is off-road, self-navigated, and not chip-timed; MK is £40 entry, flattish and on cycle paths or roads, and chip-timed (with a medal!). 

After some gentle persuasion, my husband agreed I could run MK. And so here I am, facing my second marathon, and a winter of cold, dark, long runs. I feel a lot more prepared this time round, and I'm confident I can get through the training without breaking myself too much. And the best thing is, at least one friend will be running the race too. I just need to persuade a few more :-)

Here's my Preston Marathon blog, from my old blog. Good memories!

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It's over a week now since I ran Preston Guild marathon, my first marathon. Yes, I ran a marathon! All the way.

The race was the first weekend of school half term, so we travelled up to Preston after school on Friday evening, to stay with my parents. I packed about 4 different sets of running gear, just in case I felt uncomfortable in something on the day. I didn't pack a long sleeve top or a jacket though, because I'd not trained in one, but I would regret that decision!

The day before the race was dry but cold. I travelled to Preston with my family to attend the race expo, where I collected my race number and chip and received my souvenir T-shirt. I also met up with my schoolfriend Damian, who I was going to run the marathon with. We saw Liz McColgan and Helen Clitheroe at the event; apparently Liz McColgan was telling people she had to have a toe amputated. That's some reassuring running advice for you.

1130: sadly not the time I would be finished by!

Some friends had warned me SNOW was predicted for Sunday. Nooo! I didn't have any warm clothing to protect me from snow other than a pair of gloves and my hat. By Saturday evening I was resigned to the fact it was definitely going to rain. The weather forecast had a big blue patch over the whole of Lancashire for the whole day. But I decided rain would be OK because it would raise the temperature, so I wouldn't be cold! I finalised my kit, deciding to put in my gloves just in case it was cold first thing. I also sorted my food and drink, a bottle of an isotonic drink (not advisable to race with an untried food or drink, but I was worried after my Baldock Beast experience that I might need the energy) and three flapjack fingers that I'd originally bought for the kids' lunches!

Sunday morning, I was up at 5:30am for porridge. The clocks had gone back an hour overnight so I didn't feel too bad at the early start, plus I'd slept surprisingly well. By 7am I was on my way to Preston with my mum and dad (my husband and children were coming along for the finish, because of the cold weather and long wait between start and finish). It was FREEZING. Really cold. And it started to rain heavily just as we arrived in Preston. Marvellous. Inside Race HQ it was much warmer. I met up with Damian and we discussed whether we should wear jackets for the race. We decided not to because the rain had stopped and we would warm up as we ran.

My race number under my T-shirt makes me look podgy!

Heading to the start was exciting. So many other runners, probably similar to Standalone 10K in number but the noise was intense! We placed ourselves in the 4 hour group to avoid being passed by too many faster runners but to ensure we didn't have to pass lots of slower people. I had my phone in a bum bag tucked inside my running trousers, I had bought an app called MyWhereAbouts that was set up to tweet and post to Facebook every 1 mile, and I started this 5 minutes before the race start so I wasn't fiddling about. Garmin was ready to go, and then the crowd cheered and the gun fired and we were off!

Just before the start. Happy and relaxed. And no rain!

The first mile was crazy. Loads of people around us all settling into their stride. The route was downhill for the first few miles, so we were quite quick. We soon settled down into a good pace. The first water station at mile 3 had water and gels available. I took both to make sure I was hydrated and I was still worrying about any potential lack of energy.

3 miles in. Copyright R&R Photos

I had gloves on at this point, but by the time we got back to Preston at 5 miles I was hot. I saw my mum and dad again and handed them over. I regretted that decision about 10 minutes later, when the rain started. A downpour. And not just rain, but wind. Cold wind. Unfriendly weather.

Now, you all know about my knee troubles in the weeks before this event. My physio had advised me to carry painkillers and use them at the first sign of pain. At about mile 10 I started to feel a niggle in my knee, nothing massively painful, but I wanted to be safe, so I took my painkillers and felt good. Unfortunately, less than a mile later, Damian suddenly said he had to walk, his foot was really hurting. I didn't mind a walk at that point, gave me a chance to eat something. But bloody hell Damian! It was supposed to be me not you getting injured!

We continued running and walking for another 10 miles. It was a good strategy really. Meant I was not too tired, well hydrated, and full of energy gel. We kept passing and being passed by the same couples of runners. That was quite nice really because we struck up some good banter and made the experience even more fun and enjoyable. Everyone enjoys a moan about the weather. I was also happy to hear my phone beeping every mile or so, knowing that it probably meant another tweet had been sent and someone was wishing me luck. Those random beeps really kept my spirits high, it's a self-centered thing to say, but I felt happy knowing people were thinking about me.

I should say something now about the marshals, before I forget. They were simply brilliant. It was pouring down, really heavy rain. We were soaked through, but we were moving. These guys were stood for several hours providing support. They were drenched, cold, but never miserable. They always had something cheerful to say to us. And the spectators too were great. I made a point of chatting to as many people as I could, thanking them for coming out in the rain. And the little children too, they were so happy to be shouting at random people!

Anyway, now we are passed mile 20. The time is 4 hours; I'm getting cold and really want to be finished within 5 hours. Damian suddenly tells me he has to stop because he's not feeling great, and I decide now is the time we're going to have to run alone. I felt very very bad for leaving him, especially because he didn't look good. But it was definitely the right time (don't worry, he was fine!). I felt rested, surprisingly, and full of energy. I ran the next mile in less than 10 minutes I think! I eventually settled down into a steady pace. Just kept pushing myself on, telling myself I had 10K to run, then 5K, then 1 mile. I was also enjoying passing all the runners who had passed us earlier. I do like picking people off. I have no compassion.

I wasn't exactly sure how much farther I had to run. My Garmin didn't seem to accord with the mile markers. As I passed the mile 26 marker, we turned onto an off ramp from the bypass. It took us down and under the road. What goes down must come up. The final uphill stretch was so steep, my knee finally decided it had had enough and started to be very painful. I did shout a lot at that point. I was running so fast too. I could sense the end, and my watch said 4:58:00. I was going to make sub 5 hours! As I rounded a corner into the finish straight I was struck by two things: the clock said 4:59:30, and my children, husband, niece and nephew, sister, brother-in-law, and my parents were all there cheering me. I completely lost it.

Me, blubbing like a baby

As I crossed the line I heard the commentator say "And ladies and gentlemen a big cheer to this lady who is the last runner to finish under 5 hours", and I did get a big cheer. I was a bit shocked. I started to hyperventilate a bit. Needed to calm down! I received my medal and stood in a bit of a daze for a minute until I saw my family again. I then most importantly stopped the app on my phone, glanced at it quickly to take in the extent of the messages I'd received, WOW! I had 100 mentions in total. You guys are great x

Mouth full of flapjack, soaked to the skin, phone in hand

Post-race changing is always a bit tricky. I was cold and wet, but very thankful I'd packed warm dry clothes to change into. Not so happy about having to walk up two flights of stairs to get changed. We met up with Damian again (he finished in 5:17) and enjoyed a pint in the dodgiest pub in Preston before heading home for a bath and some food.

Tired and a bit achey, but very pleased

I don't think I'll ever run another marathon. The training was so hard and the event is very tough. Perhaps I had a poorer experience than other people because of my knee trouble and the bad weather on the day. If I do run another it'll have to be a special one!

Stevenage half training: 12 mile long run

This week's long run was a bit tricky to fit in, I had to run on Saturday morning, in between helping set up the Scout's Jumble Sale and cooking for a dinner party in the evening. I had 2 hours in which to run, never a good idea to give yourself a time limit!

The weather was much warmer than last Saturday, when I ran 11 miles. Fortunately I had an over-sized drinks bottle full of cold water to keep me company (although it really annoyed me after a few miles). Unfortunately I dressed for last week's weather, so I was too hot for the whole run, despite the water. I also needed a wee almost immediately after I set off (I did contemplate weeing in a bush).

I spent the first two miles weighing up the options of running two 6 mile runs (Standalone 10K route), so I could go home to drop my drinks bottle off and have a wee, but I decided I would never go out for the second lap. After that decision was made, I then couldn't decide whether to run last week's route with a bit added on at the end, or the full Greenway route (which would be a 14 mile run in total). The time limit I'd given myself was bothering me though, so I decided the 12 mile route was the best idea.

As I did last week, I kept my heart rate below 140 for the whole run, walking when it got too high. It got high a lot this week, possibly because of the heat rather than anything else, although I kept a closer eye on it and it never rose above 146, so perhaps I was a bit too keen. (When I checked my stats on FetchEveryone later, it said my 70% recovery was 146, so I think I've been walking unnecessarily...)

I felt a lot more tired around 9 miles, I ran past an elderly couple on Radwell Meadows, and said hello and "I don't feel like I'm moving at all!" Plod plod plod. But as soon as I got back to Stotfold for my extra mile I felt much better. I think next week I might add the extra distance on at the beginning rather than the end, because running near my home, only to turn back for another 2 miles, is quite hard.

So this run was quite tough, I had a lot to think about! But I did it, and finished in 2 hours and 9 minutes. Not massively over my self-imposed limit. And the rest of the day ran to military precision.

Next training run will be an interval session. Time to get my heart rate high and my legs moving fast :-)

Training to heart rate: week one progress

Low and slow

Last Saturday I ran 11 miles as part of training for the Stevenage half marathon. The aim was to keep my heart rate low, under 140 bpm, throughout. This strategy helps to increase endurance because at this HR level your body burns fat (that we have plenty of) rather than glycogen (that runs out after a time). It's all about building new muscle fibres of the "correct" type. See my previous blog on this subject!

I had to take several walk breaks to keep HR low, mainly when I was halfway up a hill, but not as many as I thought I might. And my average pace wasn't as "slow" as I feared either, a respectable 10:30 min/mile. I hit a lovely flat section through Letchworth, and HR fell so much I was able to speed up.

I noticed some knee, ankle, and shin niggles while running, but these went as soon as I corrected my posture, cadence, and foot strike. Reading Born To Run has reinforced what I've been told previously about running style! I also read this week something Hal Higdon said about having to concentrate on running to do it properly, like you would at work (for example). One of the reasons I don't listen to music when I run, because I like to "hear" my feet and my breathing.

I finished the run in 1 hour and 55 minutes. I was very pleased with how I felt, apart from an aching right knee I didn't feel tired and could have carried on. I didn't take food with me, I'd prefer to avoid gels at the moment, now I'm training to burn fat. It would defeat the purpose to run slow but then take glycogen... I know I can tolerate gels so I'll save them for race day. 

This weekend I'm running between 12 and 14 (full Greenway route), nice and slow as before.

Fast peaks

Tonight I wanted to incorporate some speedwork into half marathon training. I ran 6 miles, but kept the first mile and a half and last mile and a half slow, with HR aimed at <140. These were my warm up and cool down periods, defined properly by HR. 

The mile after my warm up coincided with a Strava segment from Fairfield Park exit to Wilbury Hills roundabout. I wanted to see how fast I could run it, and where I would place in the leader board! Hit my max HR (175) during this mile, which was around 7:35 mile/min pace. And I was 3rd female overall on Strava :)

The mile return was kept slow and low again, then a final fast mile segment before my cool down. Hit 7:22 min/mile and placed 6th overall on Strava for that segment. OK, I'm a bit obsessed with those segments, but I don't like being down the bottom of the board!

Just over an hour run for the 10K, but I'm happy because I achieved everything I wanted to, high and low HR, in the correct training zones, and good pace. 

Bring on tomorrow's club run and my next long run! I'm (finally) enjoying running again :)