After Sunday's long run, I headed to the tunnel for a 30 minute tunnel session with the team. Session went well - a few somewhat dramatic moments including a bit of freeflying on the entrances haha! but things are really improving. One more session this week and then it's the Challenge the weekend after Easter. Felt surprisingly good in the tunnel as I managed to have a nap and plenty to eat after the long run. The first flight was a bit hairy and i got cramp right down my left thigh in the middle of block 4 which I had to try and stretch out as soon as we'd got out. Was quite wide awake when i finally got home at about half midnight and so had something more to eat (I was craving something salty so had marmite on a crumpet) , then just crashed out in bed!
Monday, was in a bit of a daze first thing. Went out for a short recovery run with Matt at lunch and just did about 2.5 miles - Matt carried on for a while longer after we'd done a lap of the cycle track and back roads. Spent the day afternoon at my desk! I find I can't eat fruits (other than bananas) or high fibre foods the day before a long run (or during the day if doing a medium run that evening) so I try to eat things like Fruit and Fibre cereals and drink orange juice and fruit smoothies on the days in between. On Wednesdays and Saturdays i stick to the "safe" easy to eat foods with plenty of fat and carbs! On Saturday my brother cooked an excellent carb-free pizza with a base made with egg and cheese which was very good, I had this at lunch and then a potato with cheese and beans in the late afternoon for the carbs. The long run the next day went well so think I will do this again next week.
Was very tried when i got back from work so had a small dinner then needed to have another short nap!! I have read you should nap for either 20 or 90 minutes - anything in between makes you feel groggy which was about right. 20 mins seemed to work well. I had a swimming session with Tri-Force in the evening so couldn't crash just yet! The swimming session went fairly well, I was tired but still managed to do most of the session (few beginners actually complete the full session planned every week!) but really struggled with the main part of the evening which was 2 x 400m race pace (with the first 50 m of each at a sprint). Needless to say my "sprint" was race pace and the race pace was just a gentle swim by that point!! No way could I get my speed up so just tried to focus on not loosing technique. My arms and upper body were still aching a bit from the tunnel the night before as well!
Today, Tuesday, is finally a semi rest day. I get to drive to work, do no training at lunchtime, but will do an hour's circuits in the evening with Tri-Force. Tomorrow I would normally do swimming at lunch and a run in the evening, but we have an away-day at work so won't be able to get to the pool. I'll also need to drive, so looks like tomorrow will be easy up until the evening which will be the medium-tempo run. Hopefully I'll have recovered a lot more by then and will be able to get a decent time like last weeks!
I think the week before the final long run, just before the taper starts, is the hardest of all marathon training, possibly harder than the marathon itself!!! My plan involves two weekends of long runs, with more runs and cross training in the middle and feeling constantly tried and hungry! VLM is less than 4 weeks away now and really am starting to count down the days!
Total training
Monday
2.5 mile recovery run
Swimming session with TF
Tuesday 26 March 2013
Snowy Sunday Run
Well I expect most readers will know that we have had an unexpected late-March snowfall. Sub zero temperatures and snow over most of the country. Luckily in my area we weren't hit hard but unfortunately the Gade Valley 20 mile club run got cancelled due to ice and flooding on the route. So I had to head out solo instead. As I still want to get in one more 20 miler next weekend before the tapering period, I decided to make my run slightly shorter than the club run so planned an 18 mile route which was 4 laps of the the cycle track from Hatfield to St Albans and back. It ran the risk of being a bit boring and the water fountains and loos were a minute or two off the track, but it was scenic, flat and easily measurable so I could keep good track on my time. It was 4 x 4.5 mile stretches (2 out and backs) with the half way point back where I started. The idea was to do a slow first lap, then for laps 2 and 3 would aim for marathon pace, and then for the final lap just see how I felt and either push on at marathon pace or just try and finish!!
First lap felt easy but it was so cold! It was less than zero degrees with very light snow - but the snow was being blown off the trees onto the path so it looked like it was snowing more than it really was. The path was mostly fine but there were some slippery patches. As the water fountains were not directly along the course I left a bottle of water in the bushes near the start so i could get a refill at the half way point. I'd bought with me a lucozade, 2 clif gels and a pack of Clif shot blocks which were just about enough. I will probably take three gels for the marathon as well as the blocks or test out the type of gel they will give out at the London Marathon and see what they are like.
Second lap felt good! Saw a lot of runners including a few people more than once, they were probably also doing laps of the cycle track. Being just a few weeks from all the major marathons meant a lot of people getting their final long runs in! No way could a week be skipped because of the snow! Saw one guy in last year's London Marathon Pace Team tee-shirt really going for it, with a guy on a bike cycling alongside him obviously setting his pace.
Third lap also felt strong although i was really feeling it when I finished that lap. I had to have a very short walking break at the turn-around point and I had a gel and some more drink.
Forth lap was cold and very tough, really was just head down and get on with it. I finished off my gels but was running out of drink now. Saw loads more runners - there must have been a club out training, perhaps the Striders, as I passed several groups of runners, obviously all from the same club going at different paces. Most of the waves or said hello, one girl even said "well done - keep going!" as I passed!! Could have been because she saw my tee-shirt with the VLM logo on it, or maybe I just looked knackered!
I pushed on through the final mile, knowing it wasn't far to go as is it was part of a short recovery run I have done so many times. Needless to say that final mile felt more like 5!! Finally finished back where I'd started and walked slowly back to the sports village where I'd parked and left some of my stuff. Sat in the cafe afterwards with a huge caramel latte and a piece of chocolate caramel shortbread!
Route was 18.23 miles and time was 3:33:29 with an average pace of 11:43 min/miles. Was pleased with that as it was very close to marathon race pace. I couldn't tell my mile or lap splits as I don't have a GPS but it did feel like the middle section of the race was at race pace. I certainly want to beat my Loch Ness time and will be really pleased if I get a sub 5 hours too.
After the run, I drove home, had a chocolate milkshake and an egg, a bath and a sleep! I then had to drive up to Bedford for a half hour flying session in the wind tunnel with the team! Great fun but by the time I got home i was absolutely exhausted!
Total training
18.23 mile run
30 minutes tunnel flying
First lap felt easy but it was so cold! It was less than zero degrees with very light snow - but the snow was being blown off the trees onto the path so it looked like it was snowing more than it really was. The path was mostly fine but there were some slippery patches. As the water fountains were not directly along the course I left a bottle of water in the bushes near the start so i could get a refill at the half way point. I'd bought with me a lucozade, 2 clif gels and a pack of Clif shot blocks which were just about enough. I will probably take three gels for the marathon as well as the blocks or test out the type of gel they will give out at the London Marathon and see what they are like.
Second lap felt good! Saw a lot of runners including a few people more than once, they were probably also doing laps of the cycle track. Being just a few weeks from all the major marathons meant a lot of people getting their final long runs in! No way could a week be skipped because of the snow! Saw one guy in last year's London Marathon Pace Team tee-shirt really going for it, with a guy on a bike cycling alongside him obviously setting his pace.
Third lap also felt strong although i was really feeling it when I finished that lap. I had to have a very short walking break at the turn-around point and I had a gel and some more drink.
Forth lap was cold and very tough, really was just head down and get on with it. I finished off my gels but was running out of drink now. Saw loads more runners - there must have been a club out training, perhaps the Striders, as I passed several groups of runners, obviously all from the same club going at different paces. Most of the waves or said hello, one girl even said "well done - keep going!" as I passed!! Could have been because she saw my tee-shirt with the VLM logo on it, or maybe I just looked knackered!
I pushed on through the final mile, knowing it wasn't far to go as is it was part of a short recovery run I have done so many times. Needless to say that final mile felt more like 5!! Finally finished back where I'd started and walked slowly back to the sports village where I'd parked and left some of my stuff. Sat in the cafe afterwards with a huge caramel latte and a piece of chocolate caramel shortbread!
Route was 18.23 miles and time was 3:33:29 with an average pace of 11:43 min/miles. Was pleased with that as it was very close to marathon race pace. I couldn't tell my mile or lap splits as I don't have a GPS but it did feel like the middle section of the race was at race pace. I certainly want to beat my Loch Ness time and will be really pleased if I get a sub 5 hours too.
After the run, I drove home, had a chocolate milkshake and an egg, a bath and a sleep! I then had to drive up to Bedford for a half hour flying session in the wind tunnel with the team! Great fun but by the time I got home i was absolutely exhausted!
Total training
18.23 mile run
30 minutes tunnel flying
Thursday 21 March 2013
Great evening run and swimming
Had a really great run yesterday evening! Did my usual 8.3 mile route which I do on Wednesday evenings and something seemed to click as I knocked 4 minutes of my previous best time (1:21)!! Felt fast and strong. It was quite cold but at least it wasn't snowing like last week - and it's lighter now in the evenings so remains light into most of my run.
Only problem was I developed a bit of a blister as I have new trainers and this was only the second time I have worn them (did about 3 miles in them a few weeks ago). They are meant to be the same as my previous pair (sticking to the same make and model) but the 2013 version instead of 2012. I am really hoping the only reason they rubbed was because they haven't been worn much. I have a 20 miler and the marathon coming up in just over 4 weeks so it's either those or a pair of older, worn shoes! And there's no point in taking them back and exchanging them as they don't sell the 2012's now.
Anyway, very glad to have got a PB for that route. It was also under 10 min miles, whoohoo! Haven't done that for anything over a 5k since new year!
Also went for a short coached swim with Tri-Force yesterday lunchtime. Apparently my arms were not following a straight line in the water and instead were curving outwards so i spent the time fixing this.
Cycled to work this morning and also went for a swim at lunch where I worked on my arms again. Also threw in some fast 50m almost-sprints at the end! Good times but very tired now!
Here was my swimming session for today:
200 warm up front crawl
200 front crawl, arms only with pull bouy
2 x 100m front crawl focusing on arms
4 x 50m fast front crawl
100m cool down backstroke
Total training
Wednesday
1000m swimming with TF
8.3 mile run in 1:21
Thursday
Cycle to work (8 miles)
Swimming 900m
Only problem was I developed a bit of a blister as I have new trainers and this was only the second time I have worn them (did about 3 miles in them a few weeks ago). They are meant to be the same as my previous pair (sticking to the same make and model) but the 2013 version instead of 2012. I am really hoping the only reason they rubbed was because they haven't been worn much. I have a 20 miler and the marathon coming up in just over 4 weeks so it's either those or a pair of older, worn shoes! And there's no point in taking them back and exchanging them as they don't sell the 2012's now.
Anyway, very glad to have got a PB for that route. It was also under 10 min miles, whoohoo! Haven't done that for anything over a 5k since new year!
Also went for a short coached swim with Tri-Force yesterday lunchtime. Apparently my arms were not following a straight line in the water and instead were curving outwards so i spent the time fixing this.
Cycled to work this morning and also went for a swim at lunch where I worked on my arms again. Also threw in some fast 50m almost-sprints at the end! Good times but very tired now!
Here was my swimming session for today:
200 warm up front crawl
200 front crawl, arms only with pull bouy
2 x 100m front crawl focusing on arms
4 x 50m fast front crawl
100m cool down backstroke
Total training
Wednesday
1000m swimming with TF
8.3 mile run in 1:21
Thursday
Cycle to work (8 miles)
Swimming 900m
Tuesday 19 March 2013
Summer and winter training
Was thinking about the differences between winter and summer marathon/fitness training yesterday. Here are my pros and cons!
Summer
Pros: Never get frozen fingers that hurt instead of go numb. No need to worry about snow and ice on the ground. More triathlon races! Warm weather means more motivation to get trainers on and head outside. Light, warm evenings mean you can go out running later in the even so there are more hours available. Can also take routes that aren't along the main/lit roads such as cycle tracks, off road, bridle ways etc as they are much safer when light. Easier to combine running with cross training such as hiking, walking, cycling, out door swimming. Even if it rains, it's not cold but cooling and refreshing. Summer gear generally cheaper than winter thermals.
Cons: Soooo hot and sweaty! Heat of the sun can be unbearable in the middle of the summer! Need to get up and stupid times such as 4am as soon as it starts to get light, so that it's still cool enough. Means that shops, public loos and places where there are water fountains are not yet open! If it's not warm, it's probably humid. Or need to wait until late evening until cool enough, which means either running after dinner, or having very late dinner. Heat means need to drink more water which you either have to carry or keep stopping at water fountains to fill up bottle.
Winter
Pros: More half marathon races in Feb/March time as people build up to the marathons. More people out training for the marathon so lots of motivation. Cool, crisp blue skies and a light breeze are my favourite days to run. Never getting too hot or dripping with sweat. I prefer wearing tights to shorts and these are more suited to winter running. Usually a nice temperature to run during the daytime so easy to do lunchtime runs or just after work without it being too hot. Plus, can have a lie in on the day of the long run as no need to do it first thing it the morning - best to wait til it warms up a little! The shops etc will also be open during the middle of the day.
Cons: Cold, wet, dark!! Snow and ice on the ground for weeks makes running difficult! Dark evenings are not very fun for running, and not safe to go off road or down the old railway lines so means sticking to well lit, main roads in town. More faffing around with gear as it's cold one minute then you warm up and end up carrying gloves and hat and tying jacket round waist. End up spending loads of money on expensive running jackets and tights!!
My favourite times for running are September - November and the end of March - April. Preferably clear skies, light wind and temperatures between 5 and 15 degrees C. But i prefer cycling in the middle of summer. Have you got a favourite time?
Summer
Pros: Never get frozen fingers that hurt instead of go numb. No need to worry about snow and ice on the ground. More triathlon races! Warm weather means more motivation to get trainers on and head outside. Light, warm evenings mean you can go out running later in the even so there are more hours available. Can also take routes that aren't along the main/lit roads such as cycle tracks, off road, bridle ways etc as they are much safer when light. Easier to combine running with cross training such as hiking, walking, cycling, out door swimming. Even if it rains, it's not cold but cooling and refreshing. Summer gear generally cheaper than winter thermals.
Cons: Soooo hot and sweaty! Heat of the sun can be unbearable in the middle of the summer! Need to get up and stupid times such as 4am as soon as it starts to get light, so that it's still cool enough. Means that shops, public loos and places where there are water fountains are not yet open! If it's not warm, it's probably humid. Or need to wait until late evening until cool enough, which means either running after dinner, or having very late dinner. Heat means need to drink more water which you either have to carry or keep stopping at water fountains to fill up bottle.
Winter
Pros: More half marathon races in Feb/March time as people build up to the marathons. More people out training for the marathon so lots of motivation. Cool, crisp blue skies and a light breeze are my favourite days to run. Never getting too hot or dripping with sweat. I prefer wearing tights to shorts and these are more suited to winter running. Usually a nice temperature to run during the daytime so easy to do lunchtime runs or just after work without it being too hot. Plus, can have a lie in on the day of the long run as no need to do it first thing it the morning - best to wait til it warms up a little! The shops etc will also be open during the middle of the day.
Cons: Cold, wet, dark!! Snow and ice on the ground for weeks makes running difficult! Dark evenings are not very fun for running, and not safe to go off road or down the old railway lines so means sticking to well lit, main roads in town. More faffing around with gear as it's cold one minute then you warm up and end up carrying gloves and hat and tying jacket round waist. End up spending loads of money on expensive running jackets and tights!!
My favourite times for running are September - November and the end of March - April. Preferably clear skies, light wind and temperatures between 5 and 15 degrees C. But i prefer cycling in the middle of summer. Have you got a favourite time?
Monday 18 March 2013
Reading Half Marathon - Fancy dress!
Ticked off one of my running "must-do's" which was to do a race in fancy dress. I chose the Reading Half Marathon as this was going to be another long easy run so no need to take it super seriously. Got a ladies Iron Man costume which worked well and I got lots more cheers than usual! It was fine to fine in - a dress which I just wore over my regular running top and tights, plus little glove/sleeve things. There was also a mask, which I just wore on my head and not over my eyes - this was a bit annoying and nearly slipped off once or twice. But it was fine overall and not too hot or restricting (although it was a cold day anyway).
As for the race, like all the HM's in the last couple of months I have taken things easy. The training has generally been 1 or 2 weeks of long slow runs (12+, building up to 20) at the weekends, with every 2nd or 3rd weekend a shorter long slow runs to recover slightly. The HM racess work well as shorter distance LSR's, as long as they are just that - slow and easy!!
BUT it was quite a challenge to accept this at first. When i first signed up for Brighton, Bath and Reading last summer, I had images of PB after PB on their lovely flat, fast courses. And when i entered a race I wanted to do well in it, and you get caught up in the atmosphere of getting a good time and knocking some time off your last race. It hasn't quite been like that though! Realistically, (and assuming I am actually training correctly) training for a marathon has meant I've had to sacrifice any decent times for the HMs, let alone PBs. It's about distance and time running, much more endurance-based for the marathon, and not the shorter, higher-intensity of serious HM training. If i were to go for a PB at the next HM I'd have to totally change my training and not care about the marathon. But I have to focus on the final goal, the marathon, this is the main thing. So the HMs had to be taken as rest weeks, a break from 17-20 milers. Having done a 20 miler race last week, no taper whatsoever for the HMs and then straight into another 20 mile next week and the following week, the long-term fatigue is starting to build up, and will probably only subside when I start tapering. Apparently this is good for marathon training?! As it gets you used to running whilst tired and not fully recovered! Obviously some logic in there somewhere...
I came across this article yesterday http://runnersconnect.net/running-training-articles/marathon-training-mistakes-too-many-tune-up-races/ after wondering whether it was worth even signing up for races before the marathon, and pretty much confirmed what I'd thought - that doing the race is too tempting to take your eye off the marathon ball and makes you focus on secondary goals such as HM or 10k time. Which in turn either means the full-marathon training suffers or you should not enter or care too much about HM/10K race times. It shed a lot of light on things and I realised clearly that I should feel disappointed or frustrated with my current slow HM race times as they are nothing more than long slow training runs. I think I have always known this in the back of my mind, but it's really tough to accept when you get the email/text from the race with your results and I think "I could have done way better - that's such a rubbish time!"
But main reason i carry on doing the races is that they are a LOT more fun than heading out for a 13-14 mile run on your own! People cheering, big crowds, lots of other runners, plenty of water/feed stands and, the best bit - the big ones have fantastic finishing lines in front of thousands of people! I love that about the races! It's also a great way to see other cities and occasionally spend a few nights on a short city break.
So Reading was, apart from the cold and loads of rain, a lot of run. Got to catch up with Elly and Vince from skydiving who I had not since since last year (time flies...) and who i think both did very well. Going at a slow pace meant I could just relax and enjoy the crowds, the others runners and the novelty of it all. I would like to say a massive thank you to the spectators, it was such a horrible day and they were still out in jackets and ponchos in the pouring rain to cheer us on. Especially the family church who has music playing and an extra drinks station set up! Oh and the Reading University cheerleaders, and all the charity stands. It was also a brilliant finish, running into the football stadium in front of thousands of people and across the finish line - well worth it!
Final time was 2:24, just over 11 min miles.
Went for a recovery run today with Matt who also ran yesterday, and then got swimming in the evening with Tri-Force. The swimming will be good for the muscles, although will probably knacker me out! Got circuits tomorrow night but I will take the rest of the day very easy!
Total training
Sunday
Reading Half Marathon - 13.1 miles
Monday
Recovery run
Swimming with Tri-Force
Below - my Iron Girl costume!!
As for the race, like all the HM's in the last couple of months I have taken things easy. The training has generally been 1 or 2 weeks of long slow runs (12+, building up to 20) at the weekends, with every 2nd or 3rd weekend a shorter long slow runs to recover slightly. The HM racess work well as shorter distance LSR's, as long as they are just that - slow and easy!!
BUT it was quite a challenge to accept this at first. When i first signed up for Brighton, Bath and Reading last summer, I had images of PB after PB on their lovely flat, fast courses. And when i entered a race I wanted to do well in it, and you get caught up in the atmosphere of getting a good time and knocking some time off your last race. It hasn't quite been like that though! Realistically, (and assuming I am actually training correctly) training for a marathon has meant I've had to sacrifice any decent times for the HMs, let alone PBs. It's about distance and time running, much more endurance-based for the marathon, and not the shorter, higher-intensity of serious HM training. If i were to go for a PB at the next HM I'd have to totally change my training and not care about the marathon. But I have to focus on the final goal, the marathon, this is the main thing. So the HMs had to be taken as rest weeks, a break from 17-20 milers. Having done a 20 miler race last week, no taper whatsoever for the HMs and then straight into another 20 mile next week and the following week, the long-term fatigue is starting to build up, and will probably only subside when I start tapering. Apparently this is good for marathon training?! As it gets you used to running whilst tired and not fully recovered! Obviously some logic in there somewhere...
I came across this article yesterday http://runnersconnect.net/running-training-articles/marathon-training-mistakes-too-many-tune-up-races/ after wondering whether it was worth even signing up for races before the marathon, and pretty much confirmed what I'd thought - that doing the race is too tempting to take your eye off the marathon ball and makes you focus on secondary goals such as HM or 10k time. Which in turn either means the full-marathon training suffers or you should not enter or care too much about HM/10K race times. It shed a lot of light on things and I realised clearly that I should feel disappointed or frustrated with my current slow HM race times as they are nothing more than long slow training runs. I think I have always known this in the back of my mind, but it's really tough to accept when you get the email/text from the race with your results and I think "I could have done way better - that's such a rubbish time!"
But main reason i carry on doing the races is that they are a LOT more fun than heading out for a 13-14 mile run on your own! People cheering, big crowds, lots of other runners, plenty of water/feed stands and, the best bit - the big ones have fantastic finishing lines in front of thousands of people! I love that about the races! It's also a great way to see other cities and occasionally spend a few nights on a short city break.
So Reading was, apart from the cold and loads of rain, a lot of run. Got to catch up with Elly and Vince from skydiving who I had not since since last year (time flies...) and who i think both did very well. Going at a slow pace meant I could just relax and enjoy the crowds, the others runners and the novelty of it all. I would like to say a massive thank you to the spectators, it was such a horrible day and they were still out in jackets and ponchos in the pouring rain to cheer us on. Especially the family church who has music playing and an extra drinks station set up! Oh and the Reading University cheerleaders, and all the charity stands. It was also a brilliant finish, running into the football stadium in front of thousands of people and across the finish line - well worth it!
Final time was 2:24, just over 11 min miles.
Went for a recovery run today with Matt who also ran yesterday, and then got swimming in the evening with Tri-Force. The swimming will be good for the muscles, although will probably knacker me out! Got circuits tomorrow night but I will take the rest of the day very easy!
Total training
Sunday
Reading Half Marathon - 13.1 miles
Monday
Recovery run
Swimming with Tri-Force
Below - my Iron Girl costume!!
Friday 15 March 2013
Looking forward to the weekend!
Feels like it has been a long week, but then on the other hand it's also flown by! And just over 5 weeks til the London Marathon, things are getting more intense now. There's really only 3 weekends of training left before I have to start tapering! So last weekend was the New Forest 20 (aka Cross Country Boggy Mud Run), and now I get a "rest" week of a shorter distance so am doing the Reading half Marathon, again at a slow pace. Looks like it will be a lot of fun, I was thinking about doing this one in fancy dress but probably left it a bit late now. I am going to find the pacers and get between the 2:20 and 2:25 again. The following two weeks will be 20 mile training runs (one with the Gade Valley Harriers who run marathon training runs over the spring) and then a solo run on Easter Saturday. After that it's the tapering period so will be another half marathon (Croydon) and then a 10K (Great Ireland Run - good excuse for a long weekend in Dublin).
This week's training has gone well, it's Friday so mostly a rest day with just cycling into work. I rode in on my mountain bike as I haven't ridden it for a while and it was also very wet and muddy. It feels very slow now, compared to the road bike!! At least it handled the many potholes a bit better though!
Monday was mostly a rest day after the 20 milers. There wasn't a general swimming session with TF as they were running a special session which I'd not got round to signing up for (knowing I'd be too tired to do a serious, challenging session) so i went to the sports village after work and swam for about 30 minutes. It was quite nice to get home and have a free evening after that and an early night with a dvd!
On Tuesday i went for a short recovery run at lunchtime at an easy pace, followed by circuits in the evening with Tri-Force. A lot of core work this week! The only core exercise I did not struggle with was the lower back "arching" exercise, probably because seemed to use the same muscles as skydiving/tunnel flying - luckily I'm reasonably tunnel-fit right now with the challenge coming up!
Wednesday was a short swimming session at lunchtime with TF which went well. Apparently I was twisting my left arm at an angle as it entered the water so I tried to sort this out. Back to the office with wet hair (normal). Had a very good evening run after work - one of those nights were it was very cold and snowing a bit and i really didn't want to go out! But it ended up being a very good run, best time for that route so far. After a bad February of running where my times didn't seem to improve things are finally looking up.
Thursday was cycling into work and then a tough swimming session in the evening at the sports village! My speed is getting a lot better but my stamina, although much improved, still needs to catch up! A few of us in our lane took turns at being on the front (no'one to draft - so harder work), myself included, felt like an honour at first as i was no longer at the back of the pack, but it was exhausting! Hopefully I didn't slow everyone else up... I did let a few others go in front of me towards then end!
Just got to cycle home and then rest tonight and tomorrow for the half marathon on Sunday. I will see if I can find a bright tutu and leg warmers, it will go with my charity vest for this one and I will look like a crazy ballerina.
Total training:
Monday
Swimming 30 mins
Tuesday
2.5 mile run
Circuits with TF
Wednesday
Swimming with TF 30 mins
8.3 mile run in 1:25
Thursday
Cycle to work
Swimming with TF 60 mins/2000m
Friday
Ride to work / rest day plus about 5 minutes on the stationery bike for a Comic Relief fund raising event!
This week's training has gone well, it's Friday so mostly a rest day with just cycling into work. I rode in on my mountain bike as I haven't ridden it for a while and it was also very wet and muddy. It feels very slow now, compared to the road bike!! At least it handled the many potholes a bit better though!
Monday was mostly a rest day after the 20 milers. There wasn't a general swimming session with TF as they were running a special session which I'd not got round to signing up for (knowing I'd be too tired to do a serious, challenging session) so i went to the sports village after work and swam for about 30 minutes. It was quite nice to get home and have a free evening after that and an early night with a dvd!
On Tuesday i went for a short recovery run at lunchtime at an easy pace, followed by circuits in the evening with Tri-Force. A lot of core work this week! The only core exercise I did not struggle with was the lower back "arching" exercise, probably because seemed to use the same muscles as skydiving/tunnel flying - luckily I'm reasonably tunnel-fit right now with the challenge coming up!
Wednesday was a short swimming session at lunchtime with TF which went well. Apparently I was twisting my left arm at an angle as it entered the water so I tried to sort this out. Back to the office with wet hair (normal). Had a very good evening run after work - one of those nights were it was very cold and snowing a bit and i really didn't want to go out! But it ended up being a very good run, best time for that route so far. After a bad February of running where my times didn't seem to improve things are finally looking up.
Thursday was cycling into work and then a tough swimming session in the evening at the sports village! My speed is getting a lot better but my stamina, although much improved, still needs to catch up! A few of us in our lane took turns at being on the front (no'one to draft - so harder work), myself included, felt like an honour at first as i was no longer at the back of the pack, but it was exhausting! Hopefully I didn't slow everyone else up... I did let a few others go in front of me towards then end!
Just got to cycle home and then rest tonight and tomorrow for the half marathon on Sunday. I will see if I can find a bright tutu and leg warmers, it will go with my charity vest for this one and I will look like a crazy ballerina.
Total training:
Monday
Swimming 30 mins
Tuesday
2.5 mile run
Circuits with TF
Wednesday
Swimming with TF 30 mins
8.3 mile run in 1:25
Thursday
Cycle to work
Swimming with TF 60 mins/2000m
Friday
Ride to work / rest day plus about 5 minutes on the stationery bike for a Comic Relief fund raising event!
Monday 11 March 2013
New Forest 20 Race Report
Tried to keep the week reasonably light - a sort of "mini taper" before yesterday's 20 mile race in the New Forest. Did swimming with Tri-Force on Monday, a short recovery run (in shorts and vest - it was soooo warm! Didn't last though, we had a bit of snow today!) and circuits with TF on Tuesday. Short swim session with TF and a decent 8.3 mile run on Wednesday, and then Thurs and Fri were very light with just a cycle into work. Saturday didn't do much apart from go to town briefly in the car and watch dvds!
Sunday, I was up at 4.45am for an early 2 hour drive down to the New Forest. Arrived at about 8am (although i could have got there later, as it was so cold everyone was just sitting in their cars!). It was a small race, even though the weekend was advertised as a 2 day festival of running. There were three events that day - a 50k Ultra, the 20 miles and a half marathon. The 50k and 20m took place at the same time, although with the ultras setting off 30 minutes before us. The HM race wasn't til the afternoon - when most people should be back (although there were still a few still out there!). There were about 50 people doing the ultra, 100 in the 20 mile and 80 or so in the half, according the the race results.
It was a very tough course!! Steep hills, long slogs up hill, wet, very cold, but what slowed us down most was the mud. From about miles 3-6 and 13-16 (2-lap course) there was a long, muddy uphill climb on uneven trails and then a flat but VERY muddy, boggy stretch. I'm not talking about a nice bit of mud you can slosh through if you like getting filthy, but sticky, treacle-thick, squelchy mud that almost takes your trainers off! To avoid it, most of us zig-zagged round the worst of it and left the track completely - running through scrub, brush and low bushes, like moorland. Not exactly easy, and certainly not a road race. Plenty of water stations, and one of them (you passed each twice) has snacks such as jelly babies, beans, energy blocks, bars and cheesy snacks which was nice.
One challenge was no distance markers! So had to rely on time, passing the half way/start 2nd lap, and other people's Garmins! It was partly a very lonely, partly very friendly run, depending on if you were running near to someone or not. The course was very spread out, and I was on my own for miles at a time. It was also very cold, windy, and much of it was very exposed. But when you met up with other runners, or were passed by a faster person on the next lap, everyone was chatty and/or encouraging. I chatted with another lady who has also run Loch Ness last year, although sadly I did not see her again after mile 10 or so. I was quite near the back of the pack for most of the first lap, but caught up with 5 or 6 later on and ran with them for a bit.
Apart from literally not being able to run through the boggy bit, I was pleased with my pace which was not fast, but I always felt strong and efficient. The flat track/road sections were good and I kept up the pace throughout (mostly). Had to power-walk some of the very steep hills though and when crossing the bogs we did sort of stand there for a few moments trying to work out how to get across! Effort was less than marathon-day effort so was not aching too much and didn't experience the weird back cramps I got in Loch Ness, although the calves were rather sore from the terrain! Energy was very good throughout, I had a Clif Block every half hour or so, and they were also giving out the same range of Clif Blocks at the feed station, so I was able to take another pack of those and it kept me going. I found these nicer than the gels and with the blocks and jelly babies I found I didn't need the 2 gels I bought with me. Managed to eat two blocks at the same time through so was trying to chew, swallow and breath at the same time up a hill!! Only began to feel out of breath in the last mile or so - this was because it was not clear when I had passed mile 19 and so probably went for a strong finish too early. Asked a marshal how far it was to the finish line and he said just around the corner by the pub, very close - well it was a good 10 minutes of uphill til I saw the correct pub so it was nearly a mile really! Not great when you trying to scrounge that last bit of energy for the finish line!
Crossed the line, at last, with another lady and even had a smile on my face! Basic post-race goodies, but enough to keep us going - water, energy bar, jelly beans, and a tee-shirt, Sweatshop voucher and a modest medal in the goody bag (would have been nice to have the distance on the medal lol).
Felt good having completed a 20 mile run, as it's so much more than a half but not quite a marathon. I really wasn't expecting it to be so hilly or muddy through - it really was an off-road/trail event and should have been mentioned on the website as we were expecting roads or hard tracks under foot, this was not the case for most of the course. But despite that, we all agreed it was an excellent challenge and glad we had done it. Most of us were training for spring marathons anyway, and we are now looking forward to the flat, paved roads of London and Brighton, etc!
Was hoping (when I signed up) to get a sub-4 hour time, but because it was practically a trail run, my time was 4:15. Still pleased with that though as it was an impossible race to get to my target pace, and looking forward to seeing how my next 20 mile run in 2 weeks time goes as I don't think St Albans or Hemel have many bogs to contend with! Still expecting under 4 hours for a flat, fast 20 mile route, and hopefully, if all goes well, a sub 5 for the marathon.
A relaxing day today - just a swim after work - and then this weekend will be the Reading Half Marathon. Will probably be another easy pace as it is only 6 weeks til London and i want to get in 2 more 20 mile runs before tapering. There is a training run with the Gade Valley running club which is open to all so might do that. I hear it's hilly but on pavement at least! The following week I will probably "treat" myself to a flat route and use that to judge my pace for London.
Sunday 10th March total training
20 miles New Forest Race: 4hours 15mins.
Sunday, I was up at 4.45am for an early 2 hour drive down to the New Forest. Arrived at about 8am (although i could have got there later, as it was so cold everyone was just sitting in their cars!). It was a small race, even though the weekend was advertised as a 2 day festival of running. There were three events that day - a 50k Ultra, the 20 miles and a half marathon. The 50k and 20m took place at the same time, although with the ultras setting off 30 minutes before us. The HM race wasn't til the afternoon - when most people should be back (although there were still a few still out there!). There were about 50 people doing the ultra, 100 in the 20 mile and 80 or so in the half, according the the race results.
It was a very tough course!! Steep hills, long slogs up hill, wet, very cold, but what slowed us down most was the mud. From about miles 3-6 and 13-16 (2-lap course) there was a long, muddy uphill climb on uneven trails and then a flat but VERY muddy, boggy stretch. I'm not talking about a nice bit of mud you can slosh through if you like getting filthy, but sticky, treacle-thick, squelchy mud that almost takes your trainers off! To avoid it, most of us zig-zagged round the worst of it and left the track completely - running through scrub, brush and low bushes, like moorland. Not exactly easy, and certainly not a road race. Plenty of water stations, and one of them (you passed each twice) has snacks such as jelly babies, beans, energy blocks, bars and cheesy snacks which was nice.
One challenge was no distance markers! So had to rely on time, passing the half way/start 2nd lap, and other people's Garmins! It was partly a very lonely, partly very friendly run, depending on if you were running near to someone or not. The course was very spread out, and I was on my own for miles at a time. It was also very cold, windy, and much of it was very exposed. But when you met up with other runners, or were passed by a faster person on the next lap, everyone was chatty and/or encouraging. I chatted with another lady who has also run Loch Ness last year, although sadly I did not see her again after mile 10 or so. I was quite near the back of the pack for most of the first lap, but caught up with 5 or 6 later on and ran with them for a bit.
Apart from literally not being able to run through the boggy bit, I was pleased with my pace which was not fast, but I always felt strong and efficient. The flat track/road sections were good and I kept up the pace throughout (mostly). Had to power-walk some of the very steep hills though and when crossing the bogs we did sort of stand there for a few moments trying to work out how to get across! Effort was less than marathon-day effort so was not aching too much and didn't experience the weird back cramps I got in Loch Ness, although the calves were rather sore from the terrain! Energy was very good throughout, I had a Clif Block every half hour or so, and they were also giving out the same range of Clif Blocks at the feed station, so I was able to take another pack of those and it kept me going. I found these nicer than the gels and with the blocks and jelly babies I found I didn't need the 2 gels I bought with me. Managed to eat two blocks at the same time through so was trying to chew, swallow and breath at the same time up a hill!! Only began to feel out of breath in the last mile or so - this was because it was not clear when I had passed mile 19 and so probably went for a strong finish too early. Asked a marshal how far it was to the finish line and he said just around the corner by the pub, very close - well it was a good 10 minutes of uphill til I saw the correct pub so it was nearly a mile really! Not great when you trying to scrounge that last bit of energy for the finish line!
Crossed the line, at last, with another lady and even had a smile on my face! Basic post-race goodies, but enough to keep us going - water, energy bar, jelly beans, and a tee-shirt, Sweatshop voucher and a modest medal in the goody bag (would have been nice to have the distance on the medal lol).
Felt good having completed a 20 mile run, as it's so much more than a half but not quite a marathon. I really wasn't expecting it to be so hilly or muddy through - it really was an off-road/trail event and should have been mentioned on the website as we were expecting roads or hard tracks under foot, this was not the case for most of the course. But despite that, we all agreed it was an excellent challenge and glad we had done it. Most of us were training for spring marathons anyway, and we are now looking forward to the flat, paved roads of London and Brighton, etc!
Was hoping (when I signed up) to get a sub-4 hour time, but because it was practically a trail run, my time was 4:15. Still pleased with that though as it was an impossible race to get to my target pace, and looking forward to seeing how my next 20 mile run in 2 weeks time goes as I don't think St Albans or Hemel have many bogs to contend with! Still expecting under 4 hours for a flat, fast 20 mile route, and hopefully, if all goes well, a sub 5 for the marathon.
A relaxing day today - just a swim after work - and then this weekend will be the Reading Half Marathon. Will probably be another easy pace as it is only 6 weeks til London and i want to get in 2 more 20 mile runs before tapering. There is a training run with the Gade Valley running club which is open to all so might do that. I hear it's hilly but on pavement at least! The following week I will probably "treat" myself to a flat route and use that to judge my pace for London.
Sunday 10th March total training
20 miles New Forest Race: 4hours 15mins.
Race Report: Bath Half Marathon
Had a great weekend in Bath for the half marathon event last Sunday (3rd March). Went by train on the Saturday and spent a relaxing day browsing the shops and having a nice carby pasta in a lovely Italian place. Also stopped for a Bath cream tea - the buns are very light and easier on the stomach than a traditional scone!
I stayed in the youth hostel, which was excellent value although about a mile's walk up a steep hill (luckily this was NOT part of the race course haha). Didn't get much sleep as people were coming and going out of the dorms, and just generally more difficult to sleep in a strnage bed. There were quite a few other girls there, 4 or 5, also doing the Bath Half.
Arrived at the Runner's Village early, so plenty of time ffor last minute race preparation. It was chilly so was in a dilemma as to what to wear - long sleeves or tee-shirt? I went with t-shirt. If anything I got there too early as it was very cold and no indoor areas (apart from the info and charity marquees) to wait in. So was eager to get to the start line and get on with it!
Knew this would have to be another slow run - treating it as a "rest week" training run - so aimed for a time between 2:20 and 2:25 and just wanted to enjoy the event. Did not want to knacker myself out for the following 20 mile run the following week. It was a big field, over 10,000 runners, many of them running for charity. Started off slowly and just enjoyed the crowds, which were fantastic! Spectators the whole way round, live bands, people setting up chairs and tables, playing music from their gardens, and in the prime spots there were crowds 4-5 people deep! Crowd support as good as Run to the Beat, London 10,000 or the Great North Run. In the end I was quite warm despite the cold day over all, as the sun came out for a bit and probably could have done with a vest top instead of t-shirt!
The route was two laps of a mostly flat course (only one short, shallow hills of any note per lap) so it was fast. The elites went past on their second lap as we came up to about mile 6 or 7! I kept my pace easy, speeding up a little on the second lap and managing a sprint finish past thousands of spectators.
Got a few goodies afterwards, a smart medal, a unisex large t-shirt, energy bar, sweets and drinks. I hadn't run this one for charity so afterwards i had something to eat then quickly got changed into much warmer clothing as it was still very cold. Headed back to the team room for more scones and tea - there were a few other runners all wrapped up in foil blankets so quite a funny sight! Treated myself to the luxury of the thermal bath spas, this was lovely and just what i needed! Very popular with runners, so so many people who looked like they had also come straight from the race. Had a big fat pizza and cookie dough ice cream for dinner, then headed back to the youth hostel for night, before getting the train home the next day.
My final time was 2:23 but this was much more about enjoying the race and taking it easy than breaking any PBs! A brilliant weekend and I have also signed up for next year's Bath Half.
Total training for 3rd March 2013
Bath Half Marathon 13.1 miles, 2hr23min
I stayed in the youth hostel, which was excellent value although about a mile's walk up a steep hill (luckily this was NOT part of the race course haha). Didn't get much sleep as people were coming and going out of the dorms, and just generally more difficult to sleep in a strnage bed. There were quite a few other girls there, 4 or 5, also doing the Bath Half.
Arrived at the Runner's Village early, so plenty of time ffor last minute race preparation. It was chilly so was in a dilemma as to what to wear - long sleeves or tee-shirt? I went with t-shirt. If anything I got there too early as it was very cold and no indoor areas (apart from the info and charity marquees) to wait in. So was eager to get to the start line and get on with it!
Knew this would have to be another slow run - treating it as a "rest week" training run - so aimed for a time between 2:20 and 2:25 and just wanted to enjoy the event. Did not want to knacker myself out for the following 20 mile run the following week. It was a big field, over 10,000 runners, many of them running for charity. Started off slowly and just enjoyed the crowds, which were fantastic! Spectators the whole way round, live bands, people setting up chairs and tables, playing music from their gardens, and in the prime spots there were crowds 4-5 people deep! Crowd support as good as Run to the Beat, London 10,000 or the Great North Run. In the end I was quite warm despite the cold day over all, as the sun came out for a bit and probably could have done with a vest top instead of t-shirt!
The route was two laps of a mostly flat course (only one short, shallow hills of any note per lap) so it was fast. The elites went past on their second lap as we came up to about mile 6 or 7! I kept my pace easy, speeding up a little on the second lap and managing a sprint finish past thousands of spectators.
Got a few goodies afterwards, a smart medal, a unisex large t-shirt, energy bar, sweets and drinks. I hadn't run this one for charity so afterwards i had something to eat then quickly got changed into much warmer clothing as it was still very cold. Headed back to the team room for more scones and tea - there were a few other runners all wrapped up in foil blankets so quite a funny sight! Treated myself to the luxury of the thermal bath spas, this was lovely and just what i needed! Very popular with runners, so so many people who looked like they had also come straight from the race. Had a big fat pizza and cookie dough ice cream for dinner, then headed back to the youth hostel for night, before getting the train home the next day.
My final time was 2:23 but this was much more about enjoying the race and taking it easy than breaking any PBs! A brilliant weekend and I have also signed up for next year's Bath Half.
Total training for 3rd March 2013
Bath Half Marathon 13.1 miles, 2hr23min
Friday 1 March 2013
Varied week of training and some Tunnel!
Having recovered from Saturday's long run, I was able to go out for a recovery run at lunchtime with Matt and do a swim session with Tri-Force in the evening. The swim session was really useful as my technique had picked up a random bad habit with my arms which I quickly sorted out! Only problem was i had eaten too soon before setting out, it's not fun swimming on a full stomach!
Tuesday, I cycled to work as it was a fairly nice but cold morning, and went to circuits in the evening. It was an alright session but my back had been hurting all day (ongoing from an injury about a year ago) and it didn't help that every other station could include burpees, sits up and other exercises that tend to do my back in. I skipped these and just did plank or push up instead. The instructor knows I have to substitute some of the stations!
Wednesday was a different day. I did not get a chance to do any of my usual training but I think 45 minutes in the tunnel counts! I was in Reading for a meeting and so spent most of the day at Reading University or on the train or Underground! I did however get the chance to walk back from the Uni to the station as it was a very nice day, and oh guess what? The walk just happened to be part of the Reading Half Marathon (miles 4-5ish) on the 17th March! I'll be back then, running the same bit through campus and town! That part looked like quite a nice route, a good downhill part anyway and potential for a lot of spectators since it was in a fairly busy area.
Went to Bodyflight in the evening with the team and cracked on with the single A blocks! Great fun and well well, got a few bruises to show for it! Didn't get back til about 1am so it was a long, tiring day but worth it.
Thursday morning I was walking around like a zombie after about 4 hours sleep. I was also starting to ache a bit! I had a very lazy day and did very little at lunchtime - up until I got home at half five and had to get out for a run! Usually go for the mid-week tempo run on Wednesdays but has to swap things around to go to Bodyflight. Did the same route as last week and managed quite a good run at last, 8.3 miles at 10:23 min/miles. Felt good on that one! It was one of those nights where the temperature was cold but not freezing and wasn't sure whether to wear gloves or not, or long or short sleeves. Went for long sleeves but a thin top, and light gloves. Gloves were much appreciated! But probably a little warm for long sleeves - I kept rolling them up.
As soon as I got back from running it was quickly have some food (veggie sausages, mashed potatoes and baked beans, with chocolate milk - the perfect post-run dinner!) and get ready for swimming! Seriously, i was not sure if I could survive this! I got there a bit late (although it doesn't really matter as not everyone can make it for the start time every week) and only did a quick warm up, but it was a tough session. Was knackered and aching madly from the tunnel - obviously the tunnel uses similar muscles to front crawl as it was painful!! I loosened off after a few lengths and the session has a fairly easy start. Got harder through, with 600m of taking breaths every 5 strokes instead of 3!! I slept very well that night!
Today has also been very light with just cycling into work. Got a session with Tri-Force tonight - but it's the club AGM - no training!! I think it might have to be a fairly early night though, as i am very tired and almost fell asleep in the staff room on my lunch break!
Tomorrow afternoon I head up to Bath for a couple of nights for the Bath Half Marathon, which looks like a great run (although again I will take it slow and aim for 2:20 - 2:25).
Tuesday, I cycled to work as it was a fairly nice but cold morning, and went to circuits in the evening. It was an alright session but my back had been hurting all day (ongoing from an injury about a year ago) and it didn't help that every other station could include burpees, sits up and other exercises that tend to do my back in. I skipped these and just did plank or push up instead. The instructor knows I have to substitute some of the stations!
Wednesday was a different day. I did not get a chance to do any of my usual training but I think 45 minutes in the tunnel counts! I was in Reading for a meeting and so spent most of the day at Reading University or on the train or Underground! I did however get the chance to walk back from the Uni to the station as it was a very nice day, and oh guess what? The walk just happened to be part of the Reading Half Marathon (miles 4-5ish) on the 17th March! I'll be back then, running the same bit through campus and town! That part looked like quite a nice route, a good downhill part anyway and potential for a lot of spectators since it was in a fairly busy area.
Went to Bodyflight in the evening with the team and cracked on with the single A blocks! Great fun and well well, got a few bruises to show for it! Didn't get back til about 1am so it was a long, tiring day but worth it.
Thursday morning I was walking around like a zombie after about 4 hours sleep. I was also starting to ache a bit! I had a very lazy day and did very little at lunchtime - up until I got home at half five and had to get out for a run! Usually go for the mid-week tempo run on Wednesdays but has to swap things around to go to Bodyflight. Did the same route as last week and managed quite a good run at last, 8.3 miles at 10:23 min/miles. Felt good on that one! It was one of those nights where the temperature was cold but not freezing and wasn't sure whether to wear gloves or not, or long or short sleeves. Went for long sleeves but a thin top, and light gloves. Gloves were much appreciated! But probably a little warm for long sleeves - I kept rolling them up.
As soon as I got back from running it was quickly have some food (veggie sausages, mashed potatoes and baked beans, with chocolate milk - the perfect post-run dinner!) and get ready for swimming! Seriously, i was not sure if I could survive this! I got there a bit late (although it doesn't really matter as not everyone can make it for the start time every week) and only did a quick warm up, but it was a tough session. Was knackered and aching madly from the tunnel - obviously the tunnel uses similar muscles to front crawl as it was painful!! I loosened off after a few lengths and the session has a fairly easy start. Got harder through, with 600m of taking breaths every 5 strokes instead of 3!! I slept very well that night!
Today has also been very light with just cycling into work. Got a session with Tri-Force tonight - but it's the club AGM - no training!! I think it might have to be a fairly early night though, as i am very tired and almost fell asleep in the staff room on my lunch break!
Tomorrow afternoon I head up to Bath for a couple of nights for the Bath Half Marathon, which looks like a great run (although again I will take it slow and aim for 2:20 - 2:25).
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