Distance run in training - 66.65
Distance run this week - 15.4
After 2 day lay off it was back to the training today. I decided to give my hilly 10K a crack since I was feeling fairly fresh so off I went
Used the nike training app again and I have to say again, its awesome. I.t really motivates you to keep your pace up. I was trying to keep as near to 5min per K as possible which is a really good pace. when I finished the run I have gone round in 51.34mins which I think might be a new PB for the hilly 10K and is certainly a mile ahead of schedule. I would have been happy at this point with 54mins so to do that time is more than pleasing. I will do a 5 miler tomorrow at a nice easy pace, not try to push things.
Wednesday, 31 August 2011
Sunday, 28 August 2011
Day 15 - 3 x 1 mile runs
Distance run in training - 60.65
Distance this week - 9.40
Today was a hard day. I hate doing short fast runs. I would much rather run far at a nice steady pace. Anyway I did the runs 3 x 1 mile runs at a fast sustained pace. I would have been pleased averaging 7 mins per mile for each one but I did slightly better than that
Mile 1 - 5.56mins!!
Mile 2 - 5.59mins!!
Mile 3 - 6.07mins!!
Half mile warm up and half mile warm down with a 4 min rest between each mile run. Like I said on yesterdays blog, these are designed to increase stamina and increase the muscles resistance to lactic build up and they break up the long runs. Although I'm not doin the big milage per week yet I am building up very nicely.
Tomorrow and Tuesday real life will get in the way again and I wont manage to get a run done although I will get to the gym each day. In fact come to think of it Friday was the first day in I dont remember when when I have actually not either been in the gym or done a run!!
I will get back to running Wed, Thur n Fri so if I get 5 milers done each of those days that will mean about 24 miles this wek which is still a steady build up and if I do say so myself I am coming along nicely. Hopefully my goal of breaking 4 hours for the marathon will be well within my reach.
Distance this week - 9.40
Today was a hard day. I hate doing short fast runs. I would much rather run far at a nice steady pace. Anyway I did the runs 3 x 1 mile runs at a fast sustained pace. I would have been pleased averaging 7 mins per mile for each one but I did slightly better than that
Mile 1 - 5.56mins!!
Mile 2 - 5.59mins!!
Mile 3 - 6.07mins!!
Half mile warm up and half mile warm down with a 4 min rest between each mile run. Like I said on yesterdays blog, these are designed to increase stamina and increase the muscles resistance to lactic build up and they break up the long runs. Although I'm not doin the big milage per week yet I am building up very nicely.
Tomorrow and Tuesday real life will get in the way again and I wont manage to get a run done although I will get to the gym each day. In fact come to think of it Friday was the first day in I dont remember when when I have actually not either been in the gym or done a run!!
I will get back to running Wed, Thur n Fri so if I get 5 milers done each of those days that will mean about 24 miles this wek which is still a steady build up and if I do say so myself I am coming along nicely. Hopefully my goal of breaking 4 hours for the marathon will be well within my reach.
Saturday, 27 August 2011
Day 14 - 5.40 miles
Distace run in training - 56.65
Distance this week - 5.40
Now that Im using this new Nike app it is telling me that my run is actually 5.4mls, so I'm gonna stick with that!!
Never got out for a run yesterday, life got in the way again. It was my Wedding anniversary so too much going on and not enough time. So out I went today.
Today I felt great the whole time. I was like a streak of grease lightning all the way round. Dont know if it was because of the extra rest day yesterday or that I was running an hour after my dinner so was full of energy, but god I felt good. This Nike app really encourages you to keep pushing your pace and boy did I keep pushing. Today was also the first day that I actually felt like I was running properly. Its hard to explain but I really felt that I had economy in my running style and that I wasn't using up energy because of the way I was running, I had that small, pitter patter stride pattern that you need when running long distances. It means you are not as I said, using up energy because of the way you are running and it meant today was also the first day that when I finished my run I could have kept going and did at least another circuit!!!
The main point is that when I finished my run I had whizzed round in 41.39!!!!!!!!! a Full 2min 13secs faster than my first 5 miler on the 15th August, 13 days ago!!. I seem to be improving really quickly at the moment. I know I cant go on improving at this rate so I will enjoy it whilst it lasts. Tomorrow I plan to do 3 x 1 mile timed runs, 4 mins rest between runs. Basically run a mile as fast as I can them rest 4 mins and repeat. Another stamina builder plus it breaks up the big miles.... CIAO!!
Distance this week - 5.40
Now that Im using this new Nike app it is telling me that my run is actually 5.4mls, so I'm gonna stick with that!!
Never got out for a run yesterday, life got in the way again. It was my Wedding anniversary so too much going on and not enough time. So out I went today.
Today I felt great the whole time. I was like a streak of grease lightning all the way round. Dont know if it was because of the extra rest day yesterday or that I was running an hour after my dinner so was full of energy, but god I felt good. This Nike app really encourages you to keep pushing your pace and boy did I keep pushing. Today was also the first day that I actually felt like I was running properly. Its hard to explain but I really felt that I had economy in my running style and that I wasn't using up energy because of the way I was running, I had that small, pitter patter stride pattern that you need when running long distances. It means you are not as I said, using up energy because of the way you are running and it meant today was also the first day that when I finished my run I could have kept going and did at least another circuit!!!
The main point is that when I finished my run I had whizzed round in 41.39!!!!!!!!! a Full 2min 13secs faster than my first 5 miler on the 15th August, 13 days ago!!. I seem to be improving really quickly at the moment. I know I cant go on improving at this rate so I will enjoy it whilst it lasts. Tomorrow I plan to do 3 x 1 mile timed runs, 4 mins rest between runs. Basically run a mile as fast as I can them rest 4 mins and repeat. Another stamina builder plus it breaks up the big miles.... CIAO!!
Thursday, 25 August 2011
Day 13 - 5.25mls
Distance run in training - 51.25
Distance this week - 16.25
After a nice rest day yesterday, no running but I was in the gym as per usual, it was back to the running today. After a brekkie of shreddies, I love that stuff, I even treated myself by having it with semi-skimmed instead of my usual skimmed milk, I went out and did the 5.25 mile route.
Back to going round anti-clockwise. Its definately harder anit-clockwise because between the 1 - 2 km and 5 - 6 km mark I hit the murderous hill that really saps the legs and you dont really get a sustained down hill, unlike going round clockwise when the murder hill becomes a welcome down hill that you can really up your pace on
Decided to utilise the Nike running app I have. I usually use imap my run so this was new and I love it. Gives you an update every kilometer on time and average pace so you can really see where your pace is dipping and you get a real good idea of how you are going. I think this is going to become an invaluable training aide. The only gripe is that it goes into screen lock, which imap doesnt so at the end you have to unlock the screen to stop the timer, so i am going to take 10 secs off the time it tells me. So with that in mind today, even going the hard route was 42.31!!! That was a real surprise to me as I really thought of chucking it after 2 miles n 4 miles so Yeahhh me.
Tomorrow will be another 5 miler. Had a look at the training schedule I will be following and I dont think I'm quite ready to follow it yet as the end of week 1 is a 9 mile run and I'm not sure I could do 9 miles just now, still another few weeks away.
Distance this week - 16.25
After a nice rest day yesterday, no running but I was in the gym as per usual, it was back to the running today. After a brekkie of shreddies, I love that stuff, I even treated myself by having it with semi-skimmed instead of my usual skimmed milk, I went out and did the 5.25 mile route.
Back to going round anti-clockwise. Its definately harder anit-clockwise because between the 1 - 2 km and 5 - 6 km mark I hit the murderous hill that really saps the legs and you dont really get a sustained down hill, unlike going round clockwise when the murder hill becomes a welcome down hill that you can really up your pace on
Decided to utilise the Nike running app I have. I usually use imap my run so this was new and I love it. Gives you an update every kilometer on time and average pace so you can really see where your pace is dipping and you get a real good idea of how you are going. I think this is going to become an invaluable training aide. The only gripe is that it goes into screen lock, which imap doesnt so at the end you have to unlock the screen to stop the timer, so i am going to take 10 secs off the time it tells me. So with that in mind today, even going the hard route was 42.31!!! That was a real surprise to me as I really thought of chucking it after 2 miles n 4 miles so Yeahhh me.
Tomorrow will be another 5 miler. Had a look at the training schedule I will be following and I dont think I'm quite ready to follow it yet as the end of week 1 is a 9 mile run and I'm not sure I could do 9 miles just now, still another few weeks away.
Tuesday, 23 August 2011
Day 12 - Hill Sprints
Todays blog is going to be a bit like me..............short and sweet!
Today was hill sprints since I never managed last week and to give myself a little break since it was only 14 hours ago that I completed my last 5 mile run
8 x 30 sec hill sprints, jogging back to start between each sprint. As I've said before, a lot harder than it sounds and they really knock hell out of you.
Hopefully the road works on the hill I normally sprint on will be finished as it has a steeper gradient than the hill I am using so it will be my intention to move up to 40 secs but cut back to 6 sprints.
Rest day tomorrow then back to buisness on thursday. Means the milage will be much the same as last week but each individual run will have been longer and I have managed sprints this week.
Today was hill sprints since I never managed last week and to give myself a little break since it was only 14 hours ago that I completed my last 5 mile run
8 x 30 sec hill sprints, jogging back to start between each sprint. As I've said before, a lot harder than it sounds and they really knock hell out of you.
Hopefully the road works on the hill I normally sprint on will be finished as it has a steeper gradient than the hill I am using so it will be my intention to move up to 40 secs but cut back to 6 sprints.
Rest day tomorrow then back to buisness on thursday. Means the milage will be much the same as last week but each individual run will have been longer and I have managed sprints this week.
Monday, 22 August 2011
Day 11 - 5.25 miles
Total distance ran in training - 46 miles
Total distance this week - 11 miles
This is probably going to be a recurrent theme throughout this blog, bu goodness was I knackered today. training whilst on shifts really is hard going. the last time I did this I was on a 9 - 5, Monday to Friday and let me tell you that was a lot easier.
Although I've mentioned this before today really was about saying, I'm mentally tired, not physically tired, get out there and get it done.
I got home at 7pm and got changed and got straight out. I dont know if it was because I was having to concentrate or just the lack of expectation because I felt tired but I got out there and felt really good all the way round, my breathing felt good and I felt I was really moving and no real tail off over the last half mile or so.
When I crossed the line it was 42.45 !!!!!! A full minute faster than yesterday, go figure, especially since I had had virtually a 12 hour sleep on Saturday night. Maybe it was the 6 slices of nimble, tin of tuna and banana I had for lunch so I had plenty of fuel in the tank. Now I'm gonna have a big bowl of boiled rice and some salad for dinner, yum
Total distance this week - 11 miles
This is probably going to be a recurrent theme throughout this blog, bu goodness was I knackered today. training whilst on shifts really is hard going. the last time I did this I was on a 9 - 5, Monday to Friday and let me tell you that was a lot easier.
Although I've mentioned this before today really was about saying, I'm mentally tired, not physically tired, get out there and get it done.
I got home at 7pm and got changed and got straight out. I dont know if it was because I was having to concentrate or just the lack of expectation because I felt tired but I got out there and felt really good all the way round, my breathing felt good and I felt I was really moving and no real tail off over the last half mile or so.
When I crossed the line it was 42.45 !!!!!! A full minute faster than yesterday, go figure, especially since I had had virtually a 12 hour sleep on Saturday night. Maybe it was the 6 slices of nimble, tin of tuna and banana I had for lunch so I had plenty of fuel in the tank. Now I'm gonna have a big bowl of boiled rice and some salad for dinner, yum
Sunday, 21 August 2011
Day 10 - 5.25miles
Miles so far in training - 40.75
Miles this week - 5.25
Well I ended up not doing hill sprints on Friday because life got in the way. Just too busy running (excuse the pun) around getting things orginized for a wee get together at our house so last weeks running finished on Thursday.
A night of carnage ensued on Friday so Saturday was also a rest day although I did manage to get to the gym, heavy shoulders and bi's and put in a good sesh although it was spoiled a bit by the small tikka kebab and veg pakora for dinner at 8pm!!!!! not exactly athletes food!!
Tiredness was the main problem today, just couldn't seem to drag my lazy ass out of bed, drink and training really do not mix. Why is it 1 night of drinking equals 5lb weight gain for me!!
I did promise myself that I would start on the 5 milers this week and I did keep my promise to myself. I started off at what felt like a reasonably slow pace, mostly cause of the being wary of the drink still affecting me. I decided to run in the opposite direction today for a wee change, in that I usuallt do the circuit anti-clockwise but did it clockwise today. It doesnt make it any easier just a change of scenery.
felt pretty good and I actually got a second wind about 1n half miles from home so that was a wee sign that the milage was going up n that i was coping. When I got back I had done it in 43.55 which considering everything was A. a shock and B. really pleasing, cause I honestly thought I was moving quite slowly so good, good.
Need to decide what to have for dinner, something healthy obviously, no more tikka kebabs, it wasn't even that good so bad all round!!!
Miles this week - 5.25
Well I ended up not doing hill sprints on Friday because life got in the way. Just too busy running (excuse the pun) around getting things orginized for a wee get together at our house so last weeks running finished on Thursday.
A night of carnage ensued on Friday so Saturday was also a rest day although I did manage to get to the gym, heavy shoulders and bi's and put in a good sesh although it was spoiled a bit by the small tikka kebab and veg pakora for dinner at 8pm!!!!! not exactly athletes food!!
Tiredness was the main problem today, just couldn't seem to drag my lazy ass out of bed, drink and training really do not mix. Why is it 1 night of drinking equals 5lb weight gain for me!!
I did promise myself that I would start on the 5 milers this week and I did keep my promise to myself. I started off at what felt like a reasonably slow pace, mostly cause of the being wary of the drink still affecting me. I decided to run in the opposite direction today for a wee change, in that I usuallt do the circuit anti-clockwise but did it clockwise today. It doesnt make it any easier just a change of scenery.
felt pretty good and I actually got a second wind about 1n half miles from home so that was a wee sign that the milage was going up n that i was coping. When I got back I had done it in 43.55 which considering everything was A. a shock and B. really pleasing, cause I honestly thought I was moving quite slowly so good, good.
Need to decide what to have for dinner, something healthy obviously, no more tikka kebabs, it wasn't even that good so bad all round!!!
Thursday, 18 August 2011
Day 10 - 3.92mls
Miles run so far in training - 35.5
Miles this week - 21
Bed at 4am this morning but got a decent sleep and was up at 1140am. Felt particularly inspired so decided to go straight out for my run. I was going to do 5.25mls so started off with that in mind but by te time I got to the 2.5 mark I was running out of steam, so ended up doing 3.92 after all, probably because I never had anything to eat before my run, lesson learned!!
When I got back I was sweating like a sweaty thing and had done a time of 31.10. A bit of a backward step but I put that down to the skightly slower pace I started off at and the lack of food. So thats the last 3.92, probably. I will probably throw in a couple for speed work later in the training to see how my pace is really going compared to the last couple of weeks. Hill sprints tomorrow, then a wee drink tomorrow night so a well deserved rest day on Saturday, maybe Sunday too. :))
Miles this week - 21
Bed at 4am this morning but got a decent sleep and was up at 1140am. Felt particularly inspired so decided to go straight out for my run. I was going to do 5.25mls so started off with that in mind but by te time I got to the 2.5 mark I was running out of steam, so ended up doing 3.92 after all, probably because I never had anything to eat before my run, lesson learned!!
When I got back I was sweating like a sweaty thing and had done a time of 31.10. A bit of a backward step but I put that down to the skightly slower pace I started off at and the lack of food. So thats the last 3.92, probably. I will probably throw in a couple for speed work later in the training to see how my pace is really going compared to the last couple of weeks. Hill sprints tomorrow, then a wee drink tomorrow night so a well deserved rest day on Saturday, maybe Sunday too. :))
Wednesday, 17 August 2011
Day 9 - 3.92mls Fartlek
Miles run so far in training 32.6mls roughly, not counting the hill sprints
Milage covered this week so far, 17mls approx. my week being friday to friday
Today was a bugger. Night shift at the moment, so got home and got to bed about 3.30am. Woken up at 7.30am as its my sons first day of High School. Back to bed 10 mins later and took a wee while to get back to sleep. Woke back up at 12.40pm.
It was raining before I went out so after a breakfast of a banana sandwich, I decided to put a rain jacket on and boy, was that a mistake. The rain had stopped and it was not too cold so I was burning up half way round!! Threw in 3 sprints up smallish hills as I was going round but it was a real struggle to keep myself going, had a few moments where I really felt I was going to stop but kept myself going n got back in 31.05 which I think is 2 secs faster than the last Fartlek I did, which considering how bad I felt was ok.
I've got the gym later, heavy chest day and I dont see me being woken for anything tomorrow so hopefully with a better sleep I'll feel a bit better and maybe the time will improve. Tomorrow is my last 3.92mls. Friday is hill sprints. Friday night I'm having a drink with family n friends so Saturday and maybe even Sunday will be rest days!!! then its on to 5.25mls. This drink will be my last before going on holiday so 5 weeks dry so should work off all those empty calories by then!!!
With tomorrow being my last 3.92mls that will be about 21mls done this week which is a nice build up. So with moving up to 5.25 mls the weekly milage will really start to build up.
Milage covered this week so far, 17mls approx. my week being friday to friday
Today was a bugger. Night shift at the moment, so got home and got to bed about 3.30am. Woken up at 7.30am as its my sons first day of High School. Back to bed 10 mins later and took a wee while to get back to sleep. Woke back up at 12.40pm.
It was raining before I went out so after a breakfast of a banana sandwich, I decided to put a rain jacket on and boy, was that a mistake. The rain had stopped and it was not too cold so I was burning up half way round!! Threw in 3 sprints up smallish hills as I was going round but it was a real struggle to keep myself going, had a few moments where I really felt I was going to stop but kept myself going n got back in 31.05 which I think is 2 secs faster than the last Fartlek I did, which considering how bad I felt was ok.
I've got the gym later, heavy chest day and I dont see me being woken for anything tomorrow so hopefully with a better sleep I'll feel a bit better and maybe the time will improve. Tomorrow is my last 3.92mls. Friday is hill sprints. Friday night I'm having a drink with family n friends so Saturday and maybe even Sunday will be rest days!!! then its on to 5.25mls. This drink will be my last before going on holiday so 5 weeks dry so should work off all those empty calories by then!!!
With tomorrow being my last 3.92mls that will be about 21mls done this week which is a nice build up. So with moving up to 5.25 mls the weekly milage will really start to build up.
Monday, 15 August 2011
Day 8
Its still windy!!!
Bloody hell, if theres one think that sucks its running in wind so what do I decide to do.......run further!!!
5.25 miles today, just to mix it up a little so hopefully when I go back to the 3.92 miler I will be a little quicker. Felt quite good all the way round today, not so heavy legged. Turned out I went round in 43.52mins which surprised me greatly but was within the 45 plus or minus 1 min that I had in my head.
Now I gotta get a shower then get ready for work. Night shift, wooohooo...........not. Got the gym too, heavy back today so its all go.
These blogs seem to be getting shorter but I suppose thats natural cause I got no great problems or eureka moments just now, relly just loggin runs. Hopefully it'll get a little more interesting later??!!
Bloody hell, if theres one think that sucks its running in wind so what do I decide to do.......run further!!!
5.25 miles today, just to mix it up a little so hopefully when I go back to the 3.92 miler I will be a little quicker. Felt quite good all the way round today, not so heavy legged. Turned out I went round in 43.52mins which surprised me greatly but was within the 45 plus or minus 1 min that I had in my head.
Now I gotta get a shower then get ready for work. Night shift, wooohooo...........not. Got the gym too, heavy back today so its all go.
These blogs seem to be getting shorter but I suppose thats natural cause I got no great problems or eureka moments just now, relly just loggin runs. Hopefully it'll get a little more interesting later??!!
Sunday, 14 August 2011
Day 7
The sun is back!!! but its still windy :(
Bit heavy legged today but felt not bad after 10 - 15 mins in. Wind in face almost all the way round, how is that possible??!!
Before I went out, at half 5, I had to wolf down a banana n some cold meat cause i had had nothin since cereal at half 10, probably why I had the heavy legs. Quite enjoyed it today despite the wind and when I got back the 31 min barrier had been broken!!!
30.49 for my 3.92 miler so good steady progress is being made. Back out tomorrow, same again then a wee rest day on Tuesday. By Friday that will be 20 miles for this week, 16 last week so the milage is building up nicely too.
Bit heavy legged today but felt not bad after 10 - 15 mins in. Wind in face almost all the way round, how is that possible??!!
Before I went out, at half 5, I had to wolf down a banana n some cold meat cause i had had nothin since cereal at half 10, probably why I had the heavy legs. Quite enjoyed it today despite the wind and when I got back the 31 min barrier had been broken!!!
30.49 for my 3.92 miler so good steady progress is being made. Back out tomorrow, same again then a wee rest day on Tuesday. By Friday that will be 20 miles for this week, 16 last week so the milage is building up nicely too.
Saturday, 13 August 2011
Day 6
Out last night with friends to see Jason Byrne in Edinburgh and a good night was had by all so an enforced rest day. 8 beers were had during the course of the evening so I was reasonably good!!
Today was back into the training and it was probably just as much about getting the beer out of the system as getting more miles in the legs. Back to the 3.92 miler and thankfully the weather was not too awful. Still a little windy but the rain of the last few days has gone so the roads had dried out a good bit.
A breakfast of wholemeal toast and a small bowl of shreddies meant i had a fair amount of fuel in the system. Out I went and didn't feel great for the majority of the run. I felt I was running at a slower pace than the last few days but when I finished I had gone round in 31.07 which was ok. Although i felt I was going slower I did feel a bit stronger at the end so hopefully that is a good sign that things are still going in the right direction. No pain from the hip that was giving me trouble so the 2 days off have probably done me good
Today was back into the training and it was probably just as much about getting the beer out of the system as getting more miles in the legs. Back to the 3.92 miler and thankfully the weather was not too awful. Still a little windy but the rain of the last few days has gone so the roads had dried out a good bit.
A breakfast of wholemeal toast and a small bowl of shreddies meant i had a fair amount of fuel in the system. Out I went and didn't feel great for the majority of the run. I felt I was running at a slower pace than the last few days but when I finished I had gone round in 31.07 which was ok. Although i felt I was going slower I did feel a bit stronger at the end so hopefully that is a good sign that things are still going in the right direction. No pain from the hip that was giving me trouble so the 2 days off have probably done me good
Thursday, 11 August 2011
Rest day
Real life got in the way of training. Straight in from work, quick bite of food then straight back out to take Lewis to his football match. Didn't get back home til 9pm. Probably a good thing actually cause the left hip has been giving me some pain and my wee route was flooded due to 2 days of torrential downpours. Another rest day today due to actually having a bit of a social life so will get back into it on saturday, all refreshed n ready to go
Wednesday, 10 August 2011
Day 5
Day 5 and the training is still going strong. Toady was hill sprints, which I have always quite liked even if they do knock hell out of you.
The first obsticle i had to get over today was the fact i was early shift. Anyone who knows me will know that I am a burst baw on early shift so its never easy to train especially running. The second obsticle was the weather. First we had wind, then we had wind n heat now we have pouring rain!! Ah, the lovely Scottish weather.
So it was my gym session first after work then when I got home it was out to the hill
6 x 30 sec sprinting up a hill, not quite as simple as it sounds. Start at the bottom of the hill, sprint up the hill for 30secs when you hit the 30secs turn round, jog back down then turn n sprint back up the hill for 30 secs!! Thats why they knock hell out of you!! The target is to get to 10 x 40secs. You will always go furthest on the first sprint but again you are aiming to go a consistqnt distance on each sprint. This means your stamina is getting a lot better and you are keeping the lactic build up in the muscles at bay.
The other thing about today was I was constantly starving. Dont know if the training is kicking in and i was craving more energy or it was just one of this "eating days" as i like to call them, we will see. Anyway, today is back to the 3.92 miler, steady pace the I get a nice rest day or 2 ( see previous post for explanation)
The first obsticle i had to get over today was the fact i was early shift. Anyone who knows me will know that I am a burst baw on early shift so its never easy to train especially running. The second obsticle was the weather. First we had wind, then we had wind n heat now we have pouring rain!! Ah, the lovely Scottish weather.
So it was my gym session first after work then when I got home it was out to the hill
6 x 30 sec sprinting up a hill, not quite as simple as it sounds. Start at the bottom of the hill, sprint up the hill for 30secs when you hit the 30secs turn round, jog back down then turn n sprint back up the hill for 30 secs!! Thats why they knock hell out of you!! The target is to get to 10 x 40secs. You will always go furthest on the first sprint but again you are aiming to go a consistqnt distance on each sprint. This means your stamina is getting a lot better and you are keeping the lactic build up in the muscles at bay.
The other thing about today was I was constantly starving. Dont know if the training is kicking in and i was craving more energy or it was just one of this "eating days" as i like to call them, we will see. Anyway, today is back to the 3.92 miler, steady pace the I get a nice rest day or 2 ( see previous post for explanation)
Tuesday, 9 August 2011
Day 4
Well today is a mixed bunch. Sunny and warm but also windier that yesterday.
A good breakfast of shreddies about, but also got really hungry about half 1 so had a big plate of salad and a full packet of lean turkey ham. I know its processed but it was quick, easy, low fat, high protien n tasty!!
Dinner is on just now, a small baked potato, more salad and some savoury rice, yum
it was the 3.92miler again today at a steady pace. I have to say that the legs felt really heavy the whole way round and as I've already said it was deffo windier than yesterday. At the end I was a bit cream crackered but was extremely surprised to find that I had gone round quicker than yesterday 31.02 so I'm not far off breakin 31 mins. Gonna do the hill sprints tomorrow then get back to the 3.92 on Thursday. friday Im off out with mates so that will be a rest day, probably saturday too depending on how much drink I have on friday though I dont plan on having too much. I would like to move up to the 5.1mls on Sunday, that being the case I think 2 days off will probably be good for the body.
A good breakfast of shreddies about, but also got really hungry about half 1 so had a big plate of salad and a full packet of lean turkey ham. I know its processed but it was quick, easy, low fat, high protien n tasty!!
Dinner is on just now, a small baked potato, more salad and some savoury rice, yum
it was the 3.92miler again today at a steady pace. I have to say that the legs felt really heavy the whole way round and as I've already said it was deffo windier than yesterday. At the end I was a bit cream crackered but was extremely surprised to find that I had gone round quicker than yesterday 31.02 so I'm not far off breakin 31 mins. Gonna do the hill sprints tomorrow then get back to the 3.92 on Thursday. friday Im off out with mates so that will be a rest day, probably saturday too depending on how much drink I have on friday though I dont plan on having too much. I would like to move up to the 5.1mls on Sunday, that being the case I think 2 days off will probably be good for the body.
Monday, 8 August 2011
Day 3
Well, after a rest day yesterday, but not really cause i am still sticking to my gym routine, it was back to the running today.
A not great sleep, jackie has the loudest mobile phone in the world and it insists on announcing that it has received an e-mail at 0630!!! which it has done for the last 5 feckin days!!
Anyway, eventually up at 1030, some breakfast consisting of 2 slices of toast n 2 cups of coffee, a true athletes brekkie I'm sure you will agree!. Had to wait for Jackie coming in from work before I could get out so 3pm before I got out there.
Today is pretty windy which I always hate running in so that was a test of my resolve right there. I stuck to the 3.92 mls that I've done the last twice but decided to Fartlek, thats fartlek, it. For those that dont know what that is its basically interval training. Whilst going round the route I stuck in 5 x 20 second sprints. Doesn't sound much but if you haven't done it before just try it before makin your mind up. Been a while since I did that during a run. When you are really on top of it after the sprint you can continue straight back to the pace you were running at, however when you are just building up your pace tends to drop after the sprint til you recover n your pace picks up. Its really good for stamina building.
Anyway the 3.92mls were covered in 31.07 which was slightly faster than Saturday which I was really please with. Meant I managed to keep my pace going throughout and not drop too dramatically after each sprint phase, so all good. Tomorrow will be a normal run, still over the same distance, then my intention is to do 6 x 40 sec hill sprints on Wednesday to break up the running a bit and again is another good stamina builder.
After the run today I had a nice big plate of ravioli, for the carbs, also low in fat n a nice slice of seeded batch loaf, but just the one, so no more bread for me today.
Things seem to be ticking over nicely just now, no niggles or pains so far. Now I'm off to take Megan to her swimming lessons and to have a dip myself.
CIAO.
A not great sleep, jackie has the loudest mobile phone in the world and it insists on announcing that it has received an e-mail at 0630!!! which it has done for the last 5 feckin days!!
Anyway, eventually up at 1030, some breakfast consisting of 2 slices of toast n 2 cups of coffee, a true athletes brekkie I'm sure you will agree!. Had to wait for Jackie coming in from work before I could get out so 3pm before I got out there.
Today is pretty windy which I always hate running in so that was a test of my resolve right there. I stuck to the 3.92 mls that I've done the last twice but decided to Fartlek, thats fartlek, it. For those that dont know what that is its basically interval training. Whilst going round the route I stuck in 5 x 20 second sprints. Doesn't sound much but if you haven't done it before just try it before makin your mind up. Been a while since I did that during a run. When you are really on top of it after the sprint you can continue straight back to the pace you were running at, however when you are just building up your pace tends to drop after the sprint til you recover n your pace picks up. Its really good for stamina building.
Anyway the 3.92mls were covered in 31.07 which was slightly faster than Saturday which I was really please with. Meant I managed to keep my pace going throughout and not drop too dramatically after each sprint phase, so all good. Tomorrow will be a normal run, still over the same distance, then my intention is to do 6 x 40 sec hill sprints on Wednesday to break up the running a bit and again is another good stamina builder.
After the run today I had a nice big plate of ravioli, for the carbs, also low in fat n a nice slice of seeded batch loaf, but just the one, so no more bread for me today.
Things seem to be ticking over nicely just now, no niggles or pains so far. Now I'm off to take Megan to her swimming lessons and to have a dip myself.
CIAO.
Saturday, 6 August 2011
Day 2
Well woke up after an not altogether bad sleep. Managed to get to bed about 3 and got up at 11. Had a nice big bowl of Shreddies to get some carbs in. I think that was another of the mistakes I made last time, not eating properly. Although I'm not doing the miles yet where I need to start upping my calorie intake it will come soon enough so I really need to get that right.
Also mananged to pretty quickly overcome the old 'I'm knackered' feeling when I got up. I think thats a big barrier for the casual runner. What needs to be remembered is that its just your head that is tired not your body so get out there. I have to say I also felt pretty energised as well. Its good to know there is a purpose and ultimate goal to what i am doing. Although I do enjoy running and I have to say when I trained for the marathon last time it felt great going out there and after a few miles being in a zone where you dont even feel like your breathing but I'm not the type who can constantly keep going out without a goal. Thats probably why my running, well not probably definately why my running has been going down hill.
Anyway. I was tempted to go do my 'hilly 10k' today but I resisted. I know I can do it. I did it about 4 weeks ago in 53.55 but having started this early I want to get good ground work in an build up slowly. So out I went and stuck to the same run I did yesterday. I remeasured it, just to check the distance n it turns out its actually a baw hair under 4 miles at 3.92 (according to iphone GPS).
Today was almost 2 mins quicker than yesterday (33mins on the nose) Today was 31.11 I will probably do this run another couple of times then move up to 5.4mls. Thats twice round a little 2.7 mls circuit. Its also pretty hilly so all good, then I will move onto my 10k.
I've not started following any particular guide yet but once I'm onto the 10k I will, probably the same Runners World guide that i followed last time.
Well tomorrow is a wee rest day, just the gym (no gym today, its a rest day from that). Monday I will get back out n do that 3.92miler, probably do 5 or 6 x 30second hill sprints at the end on the hill at my house. They knock hell out of you especially when you are up to 10 x 40 seconds but they are great for stamina.
Right, shower, some lunch, then work.
Also mananged to pretty quickly overcome the old 'I'm knackered' feeling when I got up. I think thats a big barrier for the casual runner. What needs to be remembered is that its just your head that is tired not your body so get out there. I have to say I also felt pretty energised as well. Its good to know there is a purpose and ultimate goal to what i am doing. Although I do enjoy running and I have to say when I trained for the marathon last time it felt great going out there and after a few miles being in a zone where you dont even feel like your breathing but I'm not the type who can constantly keep going out without a goal. Thats probably why my running, well not probably definately why my running has been going down hill.
Anyway. I was tempted to go do my 'hilly 10k' today but I resisted. I know I can do it. I did it about 4 weeks ago in 53.55 but having started this early I want to get good ground work in an build up slowly. So out I went and stuck to the same run I did yesterday. I remeasured it, just to check the distance n it turns out its actually a baw hair under 4 miles at 3.92 (according to iphone GPS).
Today was almost 2 mins quicker than yesterday (33mins on the nose) Today was 31.11 I will probably do this run another couple of times then move up to 5.4mls. Thats twice round a little 2.7 mls circuit. Its also pretty hilly so all good, then I will move onto my 10k.
I've not started following any particular guide yet but once I'm onto the 10k I will, probably the same Runners World guide that i followed last time.
Well tomorrow is a wee rest day, just the gym (no gym today, its a rest day from that). Monday I will get back out n do that 3.92miler, probably do 5 or 6 x 30second hill sprints at the end on the hill at my house. They knock hell out of you especially when you are up to 10 x 40 seconds but they are great for stamina.
Right, shower, some lunch, then work.
Friday, 5 August 2011
Day 1
Well today i officially decided I was going to do the 2012 Edinburgh marathon. I did the Edinburgh marathon in 2009 and although I managed it in just over 4 hrs, I was alittle disappointed in the time as I had hoped to break 4 hrs. I had foolowed a Runners World guide with this in mind but I did a few things wrong and have wanted to right these.
So today, out I went and started off with a 3.7 ml run which took me 33 mins. Not the fastest or the furthest but I have let my running go recently so I'm starting, not exactly from scratch but nearly. In my defence all the routes I do are particularly hilly, which will make the times slower than running on the flat but benefit me more in the long run. There, got my excuses in early.
Its my intention to try and keep a regular blog mostly so I can track my own thought processes throughout but it might benefit some other people too. I have also started pretty early with the training. last time I crammed the training into 5 months but I was at a higher level when I started so i figure I need and will benefit from the extra time.
So today, out I went and started off with a 3.7 ml run which took me 33 mins. Not the fastest or the furthest but I have let my running go recently so I'm starting, not exactly from scratch but nearly. In my defence all the routes I do are particularly hilly, which will make the times slower than running on the flat but benefit me more in the long run. There, got my excuses in early.
Its my intention to try and keep a regular blog mostly so I can track my own thought processes throughout but it might benefit some other people too. I have also started pretty early with the training. last time I crammed the training into 5 months but I was at a higher level when I started so i figure I need and will benefit from the extra time.
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