So, it's been a long time but here is another blog.
This week I started running again after my week off last week. My right leg still isn't 100% but I couldn't delay my training schedule any longer. Having lost a week I wasn't sure what to do so I just slowly increased the mileage every day I ran.
On Monday I did 5 miles or just over. Throughout my runs this week my pace was between 8 and 8:15 minutes per mile. This seems to be my natural pace and I am happy with it. This run this time went OK and although I my leg ached a little, I was only limping slightly next day. This was much better than last week when I wasn't even running!
I rested on Tuesday and on Wednesday I did 8 miles.This run was fine too, the only problem was the heat. It was the first really sunny day this year that I had gone running and I didn't take any water. It was probably only about 18c (and any Mexicans reading this will laugh and say "That's not hot!") but it was a reminder that I will be running a marathon in May when it might be a great deal warmer.
Another rest on Thursday and a 10 mile run tonight. This went smoothly with only a slight twinge when I started off but the leg soon settled down. I also tried out my new bluetooth headphones tonight which were nice and loud and I no longer have the worry of being caught up in the cable while running.
Not sure if I am going running tomorrow but I am only 6 miles short of equalling last months total of 157 miles with a whole 10 days less running! I'm not going to be able to resist am I?
Friday, 30 March 2012
Thursday, 22 March 2012
Pissed off.
If you have been wondering about the lack of blog entries about my running this week I have a good reason for that. I haven't been running.
My last run was the 18 mile run on Sunday and as I'm sure you remember I mentioned that my right leg was not great. The muscle in my lower leg had been playing up for a couple of days previously too.
On the Monday morning it was difficult to walk comfortably and running was out of the question so I decided to rest it that day and I have been doing the same all week.
I'm using ice packs and a cooling gel and taking ibuprofen and it is improving but I am scared to go running again till it's 100% again. I had a similar problem with my left knee last year and I kept running thinking it would get better over time but it didn't till I stopped and rested it for a week. I don't want it to drag on this time.
But it's very frustrating. It has happened right in the middle of my marathon training and I want to get back out there. It's also perfect weather too!
I know in the long run (pun intended) I will be OK and it shouldn't effect my marathon too much but it's still bloody annoying!
My last run was the 18 mile run on Sunday and as I'm sure you remember I mentioned that my right leg was not great. The muscle in my lower leg had been playing up for a couple of days previously too.
On the Monday morning it was difficult to walk comfortably and running was out of the question so I decided to rest it that day and I have been doing the same all week.
I'm using ice packs and a cooling gel and taking ibuprofen and it is improving but I am scared to go running again till it's 100% again. I had a similar problem with my left knee last year and I kept running thinking it would get better over time but it didn't till I stopped and rested it for a week. I don't want it to drag on this time.
But it's very frustrating. It has happened right in the middle of my marathon training and I want to get back out there. It's also perfect weather too!
I know in the long run (pun intended) I will be OK and it shouldn't effect my marathon too much but it's still bloody annoying!
Sunday, 18 March 2012
3 is the magic number.
Sorry it's been a few days since the last blog. Did you miss me?
Since I last blog I rested. For one day but a day early. I had a bad day on the Thursday and really not in the mood to run so I had my Friday rest day early.
On the Friday I ran 7 miles. This was on my normal street route as it was already getting dark when I set off and it's a well lit route. It went OK but my right leg started to get a bit stiff afterwards.
Saturday was down to be a hilly 5 miles and so I tried a new route I hadn't ran before. I had ran up the hill from my house before but only for about a mile before following the route back downhill. This time I continued going up for a further 1.5 miles before turning around. I enjoyed this route and will try it again but at the start my right leg was still playing up. It got better but I was limping at the start. Extra stretching and an ice pack when I got home.
Today's long run was once again my longest yet at 18 miles. This time I had no choice in it being a slow steady one as my right leg wouldn't let me go faster. I combined a couple of routes I had ran before and ran 9 miles along the quite canal path only having to run on the road for about a mile. It was a comfortable run despite my leg but I wish I had taken some water with me. It is starting to get warm in the mornings now and is heading towards midday by the time I finish this long runs.
Here's next weeks schedule. Still on the top line.
Since I last blog I rested. For one day but a day early. I had a bad day on the Thursday and really not in the mood to run so I had my Friday rest day early.
On the Friday I ran 7 miles. This was on my normal street route as it was already getting dark when I set off and it's a well lit route. It went OK but my right leg started to get a bit stiff afterwards.
Saturday was down to be a hilly 5 miles and so I tried a new route I hadn't ran before. I had ran up the hill from my house before but only for about a mile before following the route back downhill. This time I continued going up for a further 1.5 miles before turning around. I enjoyed this route and will try it again but at the start my right leg was still playing up. It got better but I was limping at the start. Extra stretching and an ice pack when I got home.
Today's long run was once again my longest yet at 18 miles. This time I had no choice in it being a slow steady one as my right leg wouldn't let me go faster. I combined a couple of routes I had ran before and ran 9 miles along the quite canal path only having to run on the road for about a mile. It was a comfortable run despite my leg but I wish I had taken some water with me. It is starting to get warm in the mornings now and is heading towards midday by the time I finish this long runs.
Here's next weeks schedule. Still on the top line.
| MON | TUES | WED | THU | FRI | SAT | SUN | |
| Sub-3:00 | 5M easy | 8M - 1M jog and strides, then 15 x 400m with 200m jog recoveries, then 1M jog. | 12M slow | 8M steady | 4M easy or rest | 5M easy or parkrun | 20M slow |
| Sub-3:15 | 4M easy | 7M - 1M jog and strides, then 12 x 400m with 200m jog recoveries, then1M jog | 11M slow | 8M steady | Rest | 5M easy or parkrun | 20M slow |
| Sub-3:30 | Rest | 6M - 1M jog and strides, then 10 x 400m with 200m jog recoveries, then 1M jog | 10M slow | 7M steady | Rest | 4M easy or parkrun | 20M slow |
| Sub-3:45 | Rest | 6M - 1M jog and strides, then 10 x 400m with 200m jog recoveries, then 1M jog | 8M slow | 7M steady | Rest | 3M easy or parkrun | 16M slow |
| Sub-4:00 | Rest | 6M - 1M jog and strides, then 10 x 400m with 200m jog recoveries, then 1M jog | 7M slow | 6M steady | Rest | 3M easy | 15M slow |
| Sub-4:30 | Rest | 6M - 1M jog and strides, then 9 x 400m with 200m jog recoveries, then 1M jog | 6M slow | 6M steady | Rest | Rest or parkrun | 14M run/walk |
| Sub-5:00 | Rest | 1M jog, then 12 x 200m at 5K speed with 200m jog recoveries, 1M jog | Rest | 1M jog, then 4M at marathon pace, then 1M jog | Rest | 3M hills or hilly circuit | 13M run/walk |
| Get You Round | Rest | 45 mins: run 3 mins, walk 1 | 65 mins: run 3 mins, walk 2 | Rest | 65 mins: run 3 mins, walk 1 | Rest | 2 hrs 20: run 4 mins, walk 1 |
Tuesday, 13 March 2012
Up and down.
So here's another blog about a couple of runs.
Monday's was a 5 mile run around my usual route. Nothing much to say about it except I went a little bit further and ran all the way home making it over 5 and a half.
Today's run was a bit more interesting, well I think so. It was the first time on the training schedule that I was down to do some up and down hill interval running.
It took a while to decide where to do this but found a hill local to my parents house. I was supposed to jog a mile to the hill first but this was more like a mile and a half. Then I ran up the hill for 2 minutes and then jogged down. And repeated this 12 times!
The run up and the jog down turned out to be roughly the same time to do, jogging downhill of course being much easier.
It wasn't as tiring as I thought it might be, might have to run a bit faster next time to work my muscles more.
The run was completed with a jog back to the start.
Check it out here. And take a look at the graph too, it's quite pretty :)
Oh, and I'm currently 24th in the world. Top 20 by Sunday??
Monday's was a 5 mile run around my usual route. Nothing much to say about it except I went a little bit further and ran all the way home making it over 5 and a half.
Today's run was a bit more interesting, well I think so. It was the first time on the training schedule that I was down to do some up and down hill interval running.
It took a while to decide where to do this but found a hill local to my parents house. I was supposed to jog a mile to the hill first but this was more like a mile and a half. Then I ran up the hill for 2 minutes and then jogged down. And repeated this 12 times!
The run up and the jog down turned out to be roughly the same time to do, jogging downhill of course being much easier.
It wasn't as tiring as I thought it might be, might have to run a bit faster next time to work my muscles more.
The run was completed with a jog back to the start.
Check it out here. And take a look at the graph too, it's quite pretty :)
Oh, and I'm currently 24th in the world. Top 20 by Sunday??
Sunday, 11 March 2012
24th
So here's a blog about the last 3 days.
On Friday I had the choice again to either go running, go to the gym or do nothing. I did nothing.
Saturday I did 6 miles. This was listed on the schedule as off road so I risked a run along the grassy muddy towpath. This time as it had not rained for a few days the conditions were fine.The grass made the running softer but the grown was firm enough not to be sliding around like last time.
Today was the long run.16 miles. I ran this distance 2 weeks ago so I knew I could do it and the pressure was off. I carb loaded on Saturday night but not as much as last time and I didn't have breakfast before I set off either.
This time I ran in the opposite direction and towards Morecambe. It's 4 miles from me and that meant the run was broken up nicely. 4 miles to Morecambe, 4 along the prom and then turn around and the same back.
I actually enjoyed the run. It was a warm, dry day and it felt comfortable. I now don't check my pace as I run but was pleased to see when I had finished I had run at a nice 8 min/mile pace.
I have run the furthest I have ever run in a week this week 52 miles and am currently 24th on this list.
Here's the training schedule for next week. I am still doing the top line.
On Friday I had the choice again to either go running, go to the gym or do nothing. I did nothing.
Saturday I did 6 miles. This was listed on the schedule as off road so I risked a run along the grassy muddy towpath. This time as it had not rained for a few days the conditions were fine.The grass made the running softer but the grown was firm enough not to be sliding around like last time.
Today was the long run.16 miles. I ran this distance 2 weeks ago so I knew I could do it and the pressure was off. I carb loaded on Saturday night but not as much as last time and I didn't have breakfast before I set off either.
This time I ran in the opposite direction and towards Morecambe. It's 4 miles from me and that meant the run was broken up nicely. 4 miles to Morecambe, 4 along the prom and then turn around and the same back.
I actually enjoyed the run. It was a warm, dry day and it felt comfortable. I now don't check my pace as I run but was pleased to see when I had finished I had run at a nice 8 min/mile pace.
I have run the furthest I have ever run in a week this week 52 miles and am currently 24th on this list.
Here's the training schedule for next week. I am still doing the top line.
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Thursday, 8 March 2012
Plodding.
Two more runs for you to read about.
Yesterday I did a 10 mile run This was my first run of this distance midweek, the long runs are usually at the weekend only, but as I get further into the schedule I think they will become more common.
I ran along a route that has street lighting because although it was light when I set off it would be getting dark as I returned. The run was OK, not a fast one but a steady pace of about 8 minutes per mile.
It started to get really dark when I was a half mile from home. The storm clouds gathered and I got soaking wet. If only I had run that little bit quicker!
Today's run was supposed to be a 1 mile jog, 4 mile run, 1 mile jog but I decided to just do the one jog and run the rest of the way. It was OK, but nothing much to say about it.
Tomorrow is a 4 mile run or rest day. I might do the gym instead.
Yesterday I did a 10 mile run This was my first run of this distance midweek, the long runs are usually at the weekend only, but as I get further into the schedule I think they will become more common.
I ran along a route that has street lighting because although it was light when I set off it would be getting dark as I returned. The run was OK, not a fast one but a steady pace of about 8 minutes per mile.
It started to get really dark when I was a half mile from home. The storm clouds gathered and I got soaking wet. If only I had run that little bit quicker!
Today's run was supposed to be a 1 mile jog, 4 mile run, 1 mile jog but I decided to just do the one jog and run the rest of the way. It was OK, but nothing much to say about it.
Tomorrow is a 4 mile run or rest day. I might do the gym instead.
Tuesday, 6 March 2012
Farlek
Here again are 2 run in one blog.
Monday's run was just a steady 5.5 miles but tonight's was a bit different. Instead of the usual Tuesday set speed run (800m fast, 200 slow) it was my first Farlek run.
Farlek means "speed play" in Swedish and involves running a steady pace then setting a target to run to, say a distant lamppost and sprinting towards it, recovering and then setting a new target. This is done to improve strength and stamina.
I started with a jog warm up of a mile then started the farlek running. It wasn't easy and I soon became tired but although I didn't do as many sprints as I would have liked, the overall time was OK. I will have to push myself more next time though.
Monday's run was just a steady 5.5 miles but tonight's was a bit different. Instead of the usual Tuesday set speed run (800m fast, 200 slow) it was my first Farlek run.
Farlek means "speed play" in Swedish and involves running a steady pace then setting a target to run to, say a distant lamppost and sprinting towards it, recovering and then setting a new target. This is done to improve strength and stamina.
I started with a jog warm up of a mile then started the farlek running. It wasn't easy and I soon became tired but although I didn't do as many sprints as I would have liked, the overall time was OK. I will have to push myself more next time though.
Monday, 5 March 2012
2 for 1
No blog for a few days so here's the catch up.
On Friday I did an easy 4 miles. Nothing more really to say about it.
On Saturday I didn't run. I wanted to but I was allowed a day off and I had a head full of cold so I thought it wise not to run.
Sunday's run was a bit different. Firstly, it was my weekend to work so it makes the long Sunday run more difficult as I usually run in the mornings at the weekend. But this Sunday wasn't a long run, it was this:
A 1.5 mile jog warm up.
A 10k race.
A 1.5 mile jog cool down.
I made the mistake of jogging along the canal path in the wrong direction. Instead of along the tarmac path I jogged the grassy path, which was just so muddy and wet. I was fine jogging along it but as for running..
After the jog I turned around to race. Not an actual race but a run at race speed. This is never easy on your own as there is no one to encourage you or trying to catch you. The mud didn't help either. After the first 2.5k I was back on the tarmac and it was easier and so after 5k, instead of turning around I continued for a further 3k, turned around and did the last 2. Then completed it all with another jog, avoiding the mud.
The run time was a little disappointing at over 46 minutes for a flat 10k but it could have been worse. I have a feeling all the "races" I do in the training are going to be on my weekends to work too so I won't be able to do real ones.
Here's the schedule for this week. Top line again.
On Friday I did an easy 4 miles. Nothing more really to say about it.
On Saturday I didn't run. I wanted to but I was allowed a day off and I had a head full of cold so I thought it wise not to run.
Sunday's run was a bit different. Firstly, it was my weekend to work so it makes the long Sunday run more difficult as I usually run in the mornings at the weekend. But this Sunday wasn't a long run, it was this:
A 1.5 mile jog warm up.
A 10k race.
A 1.5 mile jog cool down.
I made the mistake of jogging along the canal path in the wrong direction. Instead of along the tarmac path I jogged the grassy path, which was just so muddy and wet. I was fine jogging along it but as for running..
After the jog I turned around to race. Not an actual race but a run at race speed. This is never easy on your own as there is no one to encourage you or trying to catch you. The mud didn't help either. After the first 2.5k I was back on the tarmac and it was easier and so after 5k, instead of turning around I continued for a further 3k, turned around and did the last 2. Then completed it all with another jog, avoiding the mud.
The run time was a little disappointing at over 46 minutes for a flat 10k but it could have been worse. I have a feeling all the "races" I do in the training are going to be on my weekends to work too so I won't be able to do real ones.
Here's the schedule for this week. Top line again.
| MON | TUES | WED | THU | FRI | SAT | SUN | |
| Sub-3:00 | 5M easy | 8M - 1.M jog, 6M fartlek, 1M jog | 10M slow | 6M - 1M jog, 4M brisk, 1M jog | 4M easy or rest | 6M steady offroad or parkrun | 16M slow |
| Sub-3:15 | 4M easy | 7M - 1M jog, 5M fartlek, 1M jog | 9M slow | 8M - 1M jog, 3M steady, 3M fast, 1M jog | Rest | 5M easy or parkrun | 16M slow |
| Sub-3:30 | Rest | 7M -1M jog,5M fartlek, 1M jog | 8M slow | 5M steady | Rest | 4M easy or parkrun | 15M slow |
| Sub-3:45 | Rest | 6M - 1M jog, 4M fartlek, 1M jog | 6M slow | 5M steady | Rest | 3M easy or parkrun | 12M slow |
| Sub-4:00 | Rest | 6M - 1M jog, 4M fartlek, 1M jog | 5M slow | 5M steady | Rest | 3M easy or parkrun | 11M slow |
| Sub-4:30 | Rest | 5M - 1M jog, 3M fartlek, 1M jog | 5M slow | 4M steady | Rest | Rest or parkrun | 10M run/walk |
| Sub-5:00 | Rest | 1M jog, then 8 x 400m at 5K speed with 200m jog recoveries, 1M jog | Rest | 7M easy | Rest | 3M parkrun or fartlek | 11M run/walk |
| Get You Round | Rest | 45 mins: run 3 mins, walk 1 | 55 mins: run 3 mins, walk 2 | Rest | 55 mins: run 3 mins, walk 1 | Rest | 2 hrs 20: run 4 mins, walk 2 |
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