Well I think its official, Spring is here! The proof of this is that I have finally ditched the running tights and gone out in my shorts! This is definitely my favourite time of year for running, when the sun is shining but it’s not too hot outside!
My week started off with Spin class at Glasgow Club Easterhouse. Class was as enjoyable and challenging as always! I do think with Spin classes that it never gets easier, as you just turn the resistance up more on the bike!
Tuesday I did my Tase Boe Abs & Glutes dvd in the house. Wednesday and Thursday had the night off!
Friday night went to Glasgow Club Whitehill and had a weights session. I really like the new gym there. It’s fantastic size and a good range of free weights and kettle bells as well at the usual machines!
Saturday I took part in the Combat Stress 5k at Glasgow Green. It was a great day and I was fairly happy with my time of 28mins 28sec (ave speed 10.6kpm). The main thing however that I took from the day was the fact that so many kids took part! They honestly looked like they were having a great time and didn’t care at all how long it took them. Most of them sprinted off way too fast at the start and so came to a stop after a few hundred metres, however they just seemed to have so much fun, and I have to admit it made me jealous to watch as I was plodding alone at my steady pace! There were girls skipping with their arms linked together, groups of boys running and laughing, and the best of all was when a girl stopped to walk and her two friends ran back for her. Really made me think about how running should be a fun hobby and I shouldn’t get so hung up on mile splits etc! Saying that, my mile splits were 8m54s, 9m24s, 9m06s, so I was pretty pleased with that!
Sunday morning I went out for another long plod, and did 10k in 59m 13s, ave speed 10.1kpm. It was a lovely day for it and trying to take what I’d learned from Saturday, I tried not to bother too much about my speed and just enjoy it. My mile splits were 9m39s, 9m 28s, 9m 29s, 9m 36s, 9m 54s and then 9m 14s, I clearly had left a fair bit in reserve for my final mile! I am really encouraged by the fact that this year so far I have ran a few runs over 6miles, plus three 10k runs, two of which are under the hour. Getting cautiously optimistic that if I can keep it up I may be able to break the 55min barrier for the 10k for the first time!!
Monday, 5 March 2012
The body achieved!!
Managed to do my planned three runs last week with no ill effects, so I'm a happy bunny! Two were around 20 minutes and the third almost 30, all were round about 10 minute miles. Yesterday I thought about breaking my capris out of storage when I saw the clear blue sky. Was glad I didn't though, cos that wee gap between the bottom of my tights and the top of my sock certainly felt the nip!! But wasn't it just a beautiful day for running? : -)
I've decided on a training plan as well, - I'm going to use My Asics. I've included the link below in case you want to have a look at how it works. I've chosen a 3 runs per week option. It's geared for people who have a GPS watch, which I dont, so I'll need to adapt how I do the interval sessions, but otherwise its all good! It is a bit different from the usual, staying at 3 miles per run for the first three weeks, but working on improving at that distance before moving up to 4.5 miles. It'll be fun to try a different approach - also hoping that focussing on 3 miles for 3 weeks, might do something for my parkrun performance!! I have a Saturday off work at the end of the month, so I'll find out then!!
http://my.asics.co.uk/my/plan/new
Really looking forward to being ready for the Women's 10K, it's such an inspirational day, seeing the elite runners, the main mass of women, the wheelchair athletes and the walkers - it doesn't matter which group you belong to, it is a challenge for all of us.
Speak to you soon x
I've decided on a training plan as well, - I'm going to use My Asics. I've included the link below in case you want to have a look at how it works. I've chosen a 3 runs per week option. It's geared for people who have a GPS watch, which I dont, so I'll need to adapt how I do the interval sessions, but otherwise its all good! It is a bit different from the usual, staying at 3 miles per run for the first three weeks, but working on improving at that distance before moving up to 4.5 miles. It'll be fun to try a different approach - also hoping that focussing on 3 miles for 3 weeks, might do something for my parkrun performance!! I have a Saturday off work at the end of the month, so I'll find out then!!
http://my.asics.co.uk/my/plan/new
Really looking forward to being ready for the Women's 10K, it's such an inspirational day, seeing the elite runners, the main mass of women, the wheelchair athletes and the walkers - it doesn't matter which group you belong to, it is a challenge for all of us.
Speak to you soon x
Thursday, 1 March 2012
Monday, 27 February 2012
To plan or not to plan?
Well, on Sunday it was 11 weeks till the Women's 10K.......which brings me to the point when I need to decide what I'm doing about a training plan.
If you've read my previous blogs you'll know that I've been getting over an injury, and recently have been doing 2 runs and 1 brisk walk in the week. This week I'll be doing 3 runs for the first time since last August, so its a big week! First one was today, just over 20 minutes, planning on the other two being much the same - not taking any risks, no attempt at speed, just easy runs, with good warm up, cool down and stretch. So this is the transition week to a proper build up for the race.
Come Sunday, 10weeks to go, its time to get serious!! I'm not a fast runner, my best time for the 10k was 2010's Women's 10K - 58mins 21 sec using a 10 week training plan, (I was thrilled!!!) but that's the beauty of running, you dont need to judge yourself against anyone else. You can have a personal goal, and it doesn't matter whether that is to knock a wee bit off a previous time, as I hope to do, or simply to get round the course, maybe without any walk breaks. My best for a 5k was 27+ minutes, done in a Race for Life on Glasgow Green. That was around 15 years ago, and its never going to happen again!! My efforts in the Pollok Park parkrun are testament to that, sadly!
So back to plans. I like to have a plan, it gives you a structure to your training, gradually increasing distance and difficulty. The saying that if a session is written down you are more likely to do it is a definite truism. A plan will help to make sure you are at your fittest at the right time, and I think it also helps to minimise the risk of injury because sticking to the steady increases in a plan is a lot safer than suddenly taking a notion to double your distance because you feel good about a nice sunny day!! My hubby is less keen - he prefers to run when he's in the mood, sometimes he pre plans, other times he 'sees where his legs take him'. He also reckons that I'd have a lot less angst about missing a session, even for a valid reason, if it wasn't on a plan in the first place! So I guess its a matter of choice.
This year I'm tossing up between a couple of different plans I've found online. It can be difficult finding one which allows for only running 3 times a week, but that is my maximum as I like to do other things as well, and as an older runner I need to make sure I have enough rest days. I'll let you know what one I plump for.......and how my transition to 3 runs goes.
Speak to you soon!
If you've read my previous blogs you'll know that I've been getting over an injury, and recently have been doing 2 runs and 1 brisk walk in the week. This week I'll be doing 3 runs for the first time since last August, so its a big week! First one was today, just over 20 minutes, planning on the other two being much the same - not taking any risks, no attempt at speed, just easy runs, with good warm up, cool down and stretch. So this is the transition week to a proper build up for the race.
Come Sunday, 10weeks to go, its time to get serious!! I'm not a fast runner, my best time for the 10k was 2010's Women's 10K - 58mins 21 sec using a 10 week training plan, (I was thrilled!!!) but that's the beauty of running, you dont need to judge yourself against anyone else. You can have a personal goal, and it doesn't matter whether that is to knock a wee bit off a previous time, as I hope to do, or simply to get round the course, maybe without any walk breaks. My best for a 5k was 27+ minutes, done in a Race for Life on Glasgow Green. That was around 15 years ago, and its never going to happen again!! My efforts in the Pollok Park parkrun are testament to that, sadly!
So back to plans. I like to have a plan, it gives you a structure to your training, gradually increasing distance and difficulty. The saying that if a session is written down you are more likely to do it is a definite truism. A plan will help to make sure you are at your fittest at the right time, and I think it also helps to minimise the risk of injury because sticking to the steady increases in a plan is a lot safer than suddenly taking a notion to double your distance because you feel good about a nice sunny day!! My hubby is less keen - he prefers to run when he's in the mood, sometimes he pre plans, other times he 'sees where his legs take him'. He also reckons that I'd have a lot less angst about missing a session, even for a valid reason, if it wasn't on a plan in the first place! So I guess its a matter of choice.
This year I'm tossing up between a couple of different plans I've found online. It can be difficult finding one which allows for only running 3 times a week, but that is my maximum as I like to do other things as well, and as an older runner I need to make sure I have enough rest days. I'll let you know what one I plump for.......and how my transition to 3 runs goes.
Speak to you soon!
Week 6/7
Week 6/7
Combing two weeks into one blog as wasn’t able to write one last week!
Had a fairly quiet week of exercise on week 6. It started off well enough with a spin class on Monday night. Had Tuesday night off, and then on Wednesday did some hill runs. Had Thursday night off again! Friday had a weights session, and then on Saturday did a 5k run. Managed it in my best time yet of the year at 28mins 17sec, average speed 10.6kph, so was pretty happy with that!
Sunday was the first one for a while that I wasn’t able to get out running, Hubby had the great idea that he would try doing 100 press ups, in 10 sets of 10 with a short break between each set. After watching him do his 100, I decided to do the same! I surprised myself by managing to do it all but was definitely feeling it in my arms and stomach muscles the next day! Not as much as Hubby was feeling it though, as he decided to join me in my set, meaning he did 200 in total!!
Managed to get a lot more running in on week 7. Started it off with Monday night spin class again, then had Tuesday off. Wednesday managed a run with a few hills thrown in. I covered about 6k but didn’t take the GPS watch. I am usually so obsessed with time and speed that sometimes is nice to go out a run without worrying about average speed! Went out another run on Thursday night, this time I did time myself and did 5k in exactly 29mins (ave speed 10.3kpm). I was a bit disappointed as it was a lot slower than my last 5k, but it was a very windy night and I went up a couple of hills, so blaming that for slowing me down!
Had Friday night off, then Saturday managed a 6.5k run, in 37mins 35sec (average speed 10.4kph.) It was another windy day, as shown in my mile splits of 9m24s/9m21s/9m27s/9.03s. I felt I was flying on the final mile back to the car then realised I had a massive tail wind!
Sunday I did another 10k run, I have to admit I was struggling a bit with pace to begin with and so was slower than my 10k the other week (doing it in 1hour 20secs, ave speed 9.9kph.) However my mile splits were 9m16s/10m07s/10m14s/9m33s/9m31s/9m41s, so I was happy I managed to pick the pace up over the second half of my run. Usually I run positive splits, start off strongly and then slow down towards the end, so it’s a bit of a change for me that my last two runs had me improving by the end!
This Saturday I have my first organised 5k of the year, the Combat Stress 5k around Glasgow Green. I’ve done this one for the last 2 years and find it an enjoyable race. It’s always got a great atmosphere and a good route, plus it’s for a great cause!
Combing two weeks into one blog as wasn’t able to write one last week!
Had a fairly quiet week of exercise on week 6. It started off well enough with a spin class on Monday night. Had Tuesday night off, and then on Wednesday did some hill runs. Had Thursday night off again! Friday had a weights session, and then on Saturday did a 5k run. Managed it in my best time yet of the year at 28mins 17sec, average speed 10.6kph, so was pretty happy with that!
Sunday was the first one for a while that I wasn’t able to get out running, Hubby had the great idea that he would try doing 100 press ups, in 10 sets of 10 with a short break between each set. After watching him do his 100, I decided to do the same! I surprised myself by managing to do it all but was definitely feeling it in my arms and stomach muscles the next day! Not as much as Hubby was feeling it though, as he decided to join me in my set, meaning he did 200 in total!!
Managed to get a lot more running in on week 7. Started it off with Monday night spin class again, then had Tuesday off. Wednesday managed a run with a few hills thrown in. I covered about 6k but didn’t take the GPS watch. I am usually so obsessed with time and speed that sometimes is nice to go out a run without worrying about average speed! Went out another run on Thursday night, this time I did time myself and did 5k in exactly 29mins (ave speed 10.3kpm). I was a bit disappointed as it was a lot slower than my last 5k, but it was a very windy night and I went up a couple of hills, so blaming that for slowing me down!
Had Friday night off, then Saturday managed a 6.5k run, in 37mins 35sec (average speed 10.4kph.) It was another windy day, as shown in my mile splits of 9m24s/9m21s/9m27s/9.03s. I felt I was flying on the final mile back to the car then realised I had a massive tail wind!
Sunday I did another 10k run, I have to admit I was struggling a bit with pace to begin with and so was slower than my 10k the other week (doing it in 1hour 20secs, ave speed 9.9kph.) However my mile splits were 9m16s/10m07s/10m14s/9m33s/9m31s/9m41s, so I was happy I managed to pick the pace up over the second half of my run. Usually I run positive splits, start off strongly and then slow down towards the end, so it’s a bit of a change for me that my last two runs had me improving by the end!
This Saturday I have my first organised 5k of the year, the Combat Stress 5k around Glasgow Green. I’ve done this one for the last 2 years and find it an enjoyable race. It’s always got a great atmosphere and a good route, plus it’s for a great cause!
Sunday, 26 February 2012
The morning after....
Now as that title would lead you to believe, you'll be expecting me to say I've just been out for a wild night on the town. Far from it although I have similar lethargic feelings and a lot of sore bits. Which leads me to my subject for today - the long run. Yesterday, as part of my training for a forthcoming half marathon in Alloa I ran 15.5 miles. (the 0.5 was a mistake). I have now come to the sad conclusion that I am now in the category of "overtrained" and am paying the price. Its not just this one run that has led me to this conclusion, its a serious of things that have started to happen over the last 2-3 weeks - slight injuries, never feeling refreshed when I waken up in the morning, wakening earlier than normal, struggling to finish workouts and feeling really thirsty at night time. And the cause - training too much with limited or no proper rest days.
Yesterday's long run - which I did complete - was a real struggle. It should have felt hard but with the amount of training I've done it should have been much easier than it did,
The route itself was flat and fast - from Paisley out to Braehead - round Ikea and back (not actually stopping to shop in Ikea I hasten to add, just running round it!). Going out was better than back where I battled the wind for the last 6 miles. It was early Saturday morning - dry and reasonably bright so not the worst of days for a run (apart from the wind). I had decided to start using Gels again - something which until last year I wouldn't have done. They are probably pretty essential to get quick fixes of energy, although some people prefer good old jelly babies or jelly beans. It takes a bit of getting used to - trying to suck the gel out the sachet and run and its thick and sticky which makes you thirsty too, but for about the next 5 miles you do feel that you have got some energy back. I took mine at 6.5 miles and I'd say it got me round to 12 miles before I felt empty again. Next time I do this distance (won't be for a long time), I'll take 2.
The reason for the 15 plus mile run yesterday was to build my confidence in running a half marathon. I am first and foremost (and always will be) a 10K runner. Lovely manageable distance where you can challenge time, avoid inury and run often. But, I do like a challenge and the Half is that for me. It is also good for my endurance (or ability to "suffer") and so I'm doing it as a way to improve my 10K time and hit my 41 mins this year, hopefully at the Women's 10K in May. As you will know the Half Marathon is just over 13 miles, so by running 15 ish miles my body (and mind) should find the 13 easier in 3 weeks time (3 weeks is seen by our coach as the ideal amount of time out for a last long run before a race). So for anyone training for the 10K for the first time, try if you can, and do an 8 miler about a month-3 weeks before the big day and it will make you feel better on the day!
It hasn't all been bad this week. On Wednesday I had a really good hour long sports massage from Lynn (who is also writing a blog for the women's 10k on this site). My partner Keith had given me massage vouchers for Valentine's Day as its one of my favourite methods of relaxation. Having said that however, Lynn has the ability to find bits that you didn't even know were sore and she found one in my glute and lots in my lower legs. Ouch! But with the help of her healing hands and her laser I felt great at the end and had the best sleep in ages! Thanks Lynn!
So back to where I started - overtraining - and my plan to get back on track. Although I am loathed to do this, this week is going to have to be a real recovery week for me. Just key run sessions but at a lighter intensity and no weights to try and let my body recover and get back on track. If I don't I could burn out completely.
Sounds good I hear you say, but the problem is that I love to run. I love to train and I miss it like mad when I can't do it. So this is maybe just a warning sign and if I cut back for a week I might just bounce back and be back to my usual self in no time at all. I really hope so.....
PS as a final thought, I read this week about a man who is 60 and is running 60 marathons in 60 weeks - if you google "60 in 60 at 60" you will find it. Hats off to him - the very thought!
Yesterday's long run - which I did complete - was a real struggle. It should have felt hard but with the amount of training I've done it should have been much easier than it did,
The route itself was flat and fast - from Paisley out to Braehead - round Ikea and back (not actually stopping to shop in Ikea I hasten to add, just running round it!). Going out was better than back where I battled the wind for the last 6 miles. It was early Saturday morning - dry and reasonably bright so not the worst of days for a run (apart from the wind). I had decided to start using Gels again - something which until last year I wouldn't have done. They are probably pretty essential to get quick fixes of energy, although some people prefer good old jelly babies or jelly beans. It takes a bit of getting used to - trying to suck the gel out the sachet and run and its thick and sticky which makes you thirsty too, but for about the next 5 miles you do feel that you have got some energy back. I took mine at 6.5 miles and I'd say it got me round to 12 miles before I felt empty again. Next time I do this distance (won't be for a long time), I'll take 2.
The reason for the 15 plus mile run yesterday was to build my confidence in running a half marathon. I am first and foremost (and always will be) a 10K runner. Lovely manageable distance where you can challenge time, avoid inury and run often. But, I do like a challenge and the Half is that for me. It is also good for my endurance (or ability to "suffer") and so I'm doing it as a way to improve my 10K time and hit my 41 mins this year, hopefully at the Women's 10K in May. As you will know the Half Marathon is just over 13 miles, so by running 15 ish miles my body (and mind) should find the 13 easier in 3 weeks time (3 weeks is seen by our coach as the ideal amount of time out for a last long run before a race). So for anyone training for the 10K for the first time, try if you can, and do an 8 miler about a month-3 weeks before the big day and it will make you feel better on the day!
It hasn't all been bad this week. On Wednesday I had a really good hour long sports massage from Lynn (who is also writing a blog for the women's 10k on this site). My partner Keith had given me massage vouchers for Valentine's Day as its one of my favourite methods of relaxation. Having said that however, Lynn has the ability to find bits that you didn't even know were sore and she found one in my glute and lots in my lower legs. Ouch! But with the help of her healing hands and her laser I felt great at the end and had the best sleep in ages! Thanks Lynn!
So back to where I started - overtraining - and my plan to get back on track. Although I am loathed to do this, this week is going to have to be a real recovery week for me. Just key run sessions but at a lighter intensity and no weights to try and let my body recover and get back on track. If I don't I could burn out completely.
Sounds good I hear you say, but the problem is that I love to run. I love to train and I miss it like mad when I can't do it. So this is maybe just a warning sign and if I cut back for a week I might just bounce back and be back to my usual self in no time at all. I really hope so.....
PS as a final thought, I read this week about a man who is 60 and is running 60 marathons in 60 weeks - if you google "60 in 60 at 60" you will find it. Hats off to him - the very thought!
Friday, 24 February 2012
Looks like Spring!!
What a fab day for a run, bright, sunny and dry. From indoors it seemed ideal, but it was really windy - it should not be that much like hard work running DOWN a hill, lol.
Not a good run today, did my planned 2.9 miles but toiled and had walking intervals, lacking energy, regular Paisley inclines felt mountainous.........and as always on a windy day, it regularly changes direction to always be coming straight at you!! I have a kettlebell class tonight, so hopefully my energy levels will have improved by then.
From previous experience every now and then you have a day like this, with no apparent explanation. Makes you really fed up at the time but you need to just put it behind you, and it is amazing how you bounce back!
A day off tomorrow, then a longer run on Sunday. Haven't looked ahead at the forecast but it will be brilliant if it stays like this, tho' preferably minus the wind - fingers crossed!
Not a good run today, did my planned 2.9 miles but toiled and had walking intervals, lacking energy, regular Paisley inclines felt mountainous.........and as always on a windy day, it regularly changes direction to always be coming straight at you!! I have a kettlebell class tonight, so hopefully my energy levels will have improved by then.
From previous experience every now and then you have a day like this, with no apparent explanation. Makes you really fed up at the time but you need to just put it behind you, and it is amazing how you bounce back!
A day off tomorrow, then a longer run on Sunday. Haven't looked ahead at the forecast but it will be brilliant if it stays like this, tho' preferably minus the wind - fingers crossed!
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