Only 2 weeks left, and I think this week of training was the least I’ve done since I started this blog!!
Well Monday night I wasn’t able to go to Spin as had to be somewhere else, and then Tuesday night I wasn’t able to get to the 10k night at Run 4 It, so I ended up going to Body Balance instead! It was great to be back after missing the last 2 weeks, but there was a new routine, which I’d done for the first time when I was last there 3 weeks ago, so it felt like my first time again when everyone else knew what to do except me! I’m sure after a couple of weeks I’ll get the hang of it though!
Wednesday night I went out a run, and my legs were a bit sore from the previous night so it was a case of I’ll go out and see how far I can run! Well I am very pleased to say I ended up running for 10k, at a new personal best of 56mins 47secs! It beat my previous best by 2minutes, which I am amazed about! I somehow just managed to keep myself running, and even though I was tiring at the 8k mark I decided if I made it that far I was not going to stop now! My average speed was 10.6kph, and my mile times were 8m 47s for the first, second 8m 48s, third 9m 13s, fourth 9m 7s, fifth 9m 23s, and the sixth 9m 30. Now I just need to get my last 2 miles about the 9minute mark to get under 56mins!
I am actually really happy with the run I did on Wednesday as it is a big improvement on my previous best. It’s made me realise though that I am unlikely to be able to knock another 2 mins off it in 2 weeks time, and I think I have actually managed to relieve the pressure I was putting on myself to do so. I do however feel confident that if I keep the training up throughout the summer, and keep improving the way I have been recently, that a 10k in under 55m will be an achievable goal for the Great Scottish Run in September.
Well that is all the training I was able to do this week, as I gave myself Thursday off to recover, and had a night out on Friday then a wedding on Saturday. Was fully intending to do a run Sunday afternoon but it didn’t happen as it was a very late night! But at least with my limited training this week I did run a 10k so it wasn’t as bad as it could have been!
For the week coming up I’m booked into Spin and Body Balance for Monday and Tuesday. Its been 2 weeks since I was last at Spin so looking forward to getting back to it. Also hope to get some more running in, would like to try keep running at my required speed of 10.9kph for a 55min 10k and see how far I can get, then next week will cut back slightly so I’m not too tired out by time Sunday comes along!
Monday, 27 April 2009
Monday, 20 April 2009
Week 15
3 weeks to go!!
Well my last entry went up to the Monday rather than Sunday being the Easter weekend, so this one will start at Tuesday instead…er actually make that Wednesday as I had a rest night on Tuesday (legs were rather exhausted after a 6k race on Sunday and then running 10k on Monday! Actually come to think of it I rested on Wednesday night also….so onto Thursday!
After two days of no running I was looking forward to getting the trainers back on. The other half had recommended that I mix my running up a bit, as I tend to run very even paced, so I went out on Thursday night aiming to try for 5k but starting off faster than usual. It worked well, as I ended up running the 5k in 26mins 41secs, smashing my previous best ever 5k time achieved last year by 40secs, and about a minute faster than my best this year! I averaged 11.2kph, first mile was 8m 23s, second 8m 52s and third 8m 34s! It was one of those runs were everything seemed to work and I felt great, wish it felt like that all the time!
On Saturday morning we decided to return to the scene of last week’s 6k, Strathclyde Park. Other Half took off ahead of me, so unlike last week I was running alone. I completed 6k in 33m 25s, a whole minute faster than last Sunday! Must have been the other half slowing me down…..! I averaged 10.8kph, the highest average I’ve had for a distance longer than 5k! I did the first mile in 8m 47s, second 8m 54s and third 9m 08m.
Saturday afternoon we took a trip out to Run 4 It at the Tiso Glasgow Outdoor Experience. As we are both planning on doing a lot of running over the summer (me for the GSR 10k and him for the half marathon) we wanted to get gait analysis undertaken, which is where the trained sales staff examine your feet and running style on the treadmill that they have in the shop! The staff in there were excellent, we must have spend about a hour and a half in the shop, trying on different trainers and getting to test them out after finding out the best style for each of us. It was really interesting and was great having knowledgeable and helpful staff! I definitely would recommend anyone to go along and get yourself fitted for a decent pair of trainers if you are planning on doing a lot of running! While there I also put my name down to come along to the Women’s 10k evening they are having on Tuesday night. It sounds really interesting and Yvonne Murray is going to be there also so should be a fun night.
Went out for a run again on Sunday afternoon but I’m quite ashamed to admit I only lasted 2 miles before wilting in the heat! I did it in a good time, 17m 21s averaging 11.1kph, first mile 8m 30s and second 8m 50s, but my throat was so dry and I had no energy left in my legs so decided to call it a day at that point! Note to self, on hot days like today drink more water before going out!! Ideal running conditions for me are definitely cooler evenings rather than hot afternoons!
Well I had wanted to try attempt another 10k this week but unfortunately that didn’t happen….hopefully will get closer one night this week!
Well my last entry went up to the Monday rather than Sunday being the Easter weekend, so this one will start at Tuesday instead…er actually make that Wednesday as I had a rest night on Tuesday (legs were rather exhausted after a 6k race on Sunday and then running 10k on Monday! Actually come to think of it I rested on Wednesday night also….so onto Thursday!
After two days of no running I was looking forward to getting the trainers back on. The other half had recommended that I mix my running up a bit, as I tend to run very even paced, so I went out on Thursday night aiming to try for 5k but starting off faster than usual. It worked well, as I ended up running the 5k in 26mins 41secs, smashing my previous best ever 5k time achieved last year by 40secs, and about a minute faster than my best this year! I averaged 11.2kph, first mile was 8m 23s, second 8m 52s and third 8m 34s! It was one of those runs were everything seemed to work and I felt great, wish it felt like that all the time!
On Saturday morning we decided to return to the scene of last week’s 6k, Strathclyde Park. Other Half took off ahead of me, so unlike last week I was running alone. I completed 6k in 33m 25s, a whole minute faster than last Sunday! Must have been the other half slowing me down…..! I averaged 10.8kph, the highest average I’ve had for a distance longer than 5k! I did the first mile in 8m 47s, second 8m 54s and third 9m 08m.
Saturday afternoon we took a trip out to Run 4 It at the Tiso Glasgow Outdoor Experience. As we are both planning on doing a lot of running over the summer (me for the GSR 10k and him for the half marathon) we wanted to get gait analysis undertaken, which is where the trained sales staff examine your feet and running style on the treadmill that they have in the shop! The staff in there were excellent, we must have spend about a hour and a half in the shop, trying on different trainers and getting to test them out after finding out the best style for each of us. It was really interesting and was great having knowledgeable and helpful staff! I definitely would recommend anyone to go along and get yourself fitted for a decent pair of trainers if you are planning on doing a lot of running! While there I also put my name down to come along to the Women’s 10k evening they are having on Tuesday night. It sounds really interesting and Yvonne Murray is going to be there also so should be a fun night.
Went out for a run again on Sunday afternoon but I’m quite ashamed to admit I only lasted 2 miles before wilting in the heat! I did it in a good time, 17m 21s averaging 11.1kph, first mile 8m 30s and second 8m 50s, but my throat was so dry and I had no energy left in my legs so decided to call it a day at that point! Note to self, on hot days like today drink more water before going out!! Ideal running conditions for me are definitely cooler evenings rather than hot afternoons!
Well I had wanted to try attempt another 10k this week but unfortunately that didn’t happen….hopefully will get closer one night this week!
Tuesday, 14 April 2009
Week 14
Another week flown by, and now less than 4 weeks till the 10k! Hard to believe I started this with 18 weeks to go…it doesn’t feel like I’ve typed up 14 blogs already!
Had quite a good week of training this week, Monday night was Spin class as usual, and typically was hard work but I do enjoy it! I had other plans on Tuesday so couldn’t get to Body Balance but got out for a run on Wednesday night. After running 6k the previous Wednesday and then 7k on Saturday, I wanted to aim for an 8k. I ended up doing 8.5k in 47mins 55secs, averaging 10.6kph! It was one of those nights where I felt great, I didn’t even feel exhausted after it, which meant I ended up being annoyed with myself for not trying to run 10k! My run was extremely consistent, my mile times were 9m 5s for the first, second 9m 1s, third 9m 13s, fourth 9m 1s and fifth 9m exactly! At that pace I was on for a 10k in less than 56 and a half minutes, and I am totally kicking myself for not going for it!!!
Anyway, I wasn’t able to get out on Thursday or Friday, and come Saturday as it was Easter weekend and a lovely day I ended up going down to the park with the other half for a kick about with a football! We ran a mile first, but didn’t time ourselves, and it was nice for once not concentrating on what speed I was running at! After that we went into Glasgow Club Whitehill Pool, and for the first time in a while I managed to do some proper swimming as I wasn’t exhausted from a run before it!
Sunday was the 6k at Strathclyde Park. The organisers had arranged for a 6k and 10mile run, both starting off together. The other half had come along to watch but ended up feeling guilty about letting me run on my own so signed up with 10 minutes to go accompanied me on the run!
I had to admit I was starting to struggle towards the end, wishing it was only a 5k! I ended up finishing it in 34m 24s, averaging 10.5kph. The first 2 miles were good, first in 9m 3s and second in 8m 54s, but then the third I took 9m 27s which made my overall time a bit slower than I would have liked. What really didn’t help was that for a part of it I was running alongside a 75 year old man who was doing the 10mile, and then he shot past me!! Hope I’m as fit as that when I get older. But it just goes to show what a healthy life style can do for you.
Well normally I end my week’s blog on the Sunday, but as it was a holiday Monday I can tell you all about that too! I went with the other half to run the route for the 10k next month (assuming it’s the same as previous years!) I am very happy to say that I did the full 10k without stopping, in 58m 44s. Average speed was 10.2kph which is a bit off the pace I want, but with still 4 weeks to go (and only the second time I’ve ever ran a 10k under an hour!) I am pretty happy with it! The first half went really well, I reached the 5k stage at 28mins, therefore had I kept that up it would have been a 56min 10k. However I did really start to struggle in the second half, and honestly I’m amazed I managed the full distance without stopping! I’m sure at one stage though I could have walked faster than I was running….! My mile splits are all over the place by the end, first 9m 4s, second 8m 51s, third 9m 11s, fourth 9m 47s, fifth a disastrous 10m 19s, then sixth 9m 31s! But strangely enough when I finished I wasn’t collapsing on the ground (I think I’d managed to run so slow that my body had already recovered!!!) As I run slower than the other half (and it hurts his knee to run at my pace!) he did some Fartleking again, running away from me than back for a jog, then sprinting away again, so he covered 7miles in the same time I did 6.2!
Well with 4 weeks to go I know I can run the 10k distance, and I know I can run at a good speed, now I just need to start putting the two together! My aim is to keep doing longer runs but trying to get faster each time.
Now pass those Easter eggs. I think I deserve them!!!
Had quite a good week of training this week, Monday night was Spin class as usual, and typically was hard work but I do enjoy it! I had other plans on Tuesday so couldn’t get to Body Balance but got out for a run on Wednesday night. After running 6k the previous Wednesday and then 7k on Saturday, I wanted to aim for an 8k. I ended up doing 8.5k in 47mins 55secs, averaging 10.6kph! It was one of those nights where I felt great, I didn’t even feel exhausted after it, which meant I ended up being annoyed with myself for not trying to run 10k! My run was extremely consistent, my mile times were 9m 5s for the first, second 9m 1s, third 9m 13s, fourth 9m 1s and fifth 9m exactly! At that pace I was on for a 10k in less than 56 and a half minutes, and I am totally kicking myself for not going for it!!!
Anyway, I wasn’t able to get out on Thursday or Friday, and come Saturday as it was Easter weekend and a lovely day I ended up going down to the park with the other half for a kick about with a football! We ran a mile first, but didn’t time ourselves, and it was nice for once not concentrating on what speed I was running at! After that we went into Glasgow Club Whitehill Pool, and for the first time in a while I managed to do some proper swimming as I wasn’t exhausted from a run before it!
Sunday was the 6k at Strathclyde Park. The organisers had arranged for a 6k and 10mile run, both starting off together. The other half had come along to watch but ended up feeling guilty about letting me run on my own so signed up with 10 minutes to go accompanied me on the run!
I had to admit I was starting to struggle towards the end, wishing it was only a 5k! I ended up finishing it in 34m 24s, averaging 10.5kph. The first 2 miles were good, first in 9m 3s and second in 8m 54s, but then the third I took 9m 27s which made my overall time a bit slower than I would have liked. What really didn’t help was that for a part of it I was running alongside a 75 year old man who was doing the 10mile, and then he shot past me!! Hope I’m as fit as that when I get older. But it just goes to show what a healthy life style can do for you.
Well normally I end my week’s blog on the Sunday, but as it was a holiday Monday I can tell you all about that too! I went with the other half to run the route for the 10k next month (assuming it’s the same as previous years!) I am very happy to say that I did the full 10k without stopping, in 58m 44s. Average speed was 10.2kph which is a bit off the pace I want, but with still 4 weeks to go (and only the second time I’ve ever ran a 10k under an hour!) I am pretty happy with it! The first half went really well, I reached the 5k stage at 28mins, therefore had I kept that up it would have been a 56min 10k. However I did really start to struggle in the second half, and honestly I’m amazed I managed the full distance without stopping! I’m sure at one stage though I could have walked faster than I was running….! My mile splits are all over the place by the end, first 9m 4s, second 8m 51s, third 9m 11s, fourth 9m 47s, fifth a disastrous 10m 19s, then sixth 9m 31s! But strangely enough when I finished I wasn’t collapsing on the ground (I think I’d managed to run so slow that my body had already recovered!!!) As I run slower than the other half (and it hurts his knee to run at my pace!) he did some Fartleking again, running away from me than back for a jog, then sprinting away again, so he covered 7miles in the same time I did 6.2!
Well with 4 weeks to go I know I can run the 10k distance, and I know I can run at a good speed, now I just need to start putting the two together! My aim is to keep doing longer runs but trying to get faster each time.
Now pass those Easter eggs. I think I deserve them!!!
Monday, 6 April 2009
Week 13
5 weeks to go until the big day, how did it get that close?! Some days I really don’t think I’ll be able to reach my target of a 55minute 10k, then other days when I’m out running and it’s going well I think maybe I can. If I could do it in training I think I would be happy enough with that! I signed up to the Great Scottish Run at the same time as the 10k and I am planning on keeping this blog going throughout the summer for that. So hopefully if I don’t achieve 55mins in May then I’ll be able to do it for September!
Well onto this weeks training, Monday night was my usual Spin class, and Tuesday was Body Balance. Enjoyed both as usual and there was a new release out for Body Balance. It was really good doing a different routine as I was starting to know the old one really well and knew exactly what was coming up next. By changing the routine every couple of months it definitely keeps the body working that bit harder, trying to figure out what comes up next!
Wednesday night I was able to get out for a run, it was a lovely night so went out in just shorts and t-shirt, a first for this year! I did a 6k run, managed to do it in 33mins 56secs, averaging 10.6kph. My first mile was 8m53s, second 9m12s and third 9m13s. I was really pleased to have done a 6k, especially as I am dong a 6k run this Sunday at Strathclyde Park!
I wasn’t able to get out running again until Saturday, but I made it a worthwhile one as I managed to do a 7k! My time was 40m49s, averaging 10.3kph. So it wasn’t quite the speed I wanted but I’m happy just to be able to start doing longer distances now, it felt a really good run (and I wasn’t sick after it!). One thing I always find with my running is how consistent I seem to be over it. A lot of people run negative splits, where the second half of their run is much faster than their first, but the mile splits on Saturday for me were 9m22s, 9m22s, 9m16s and 9m23s! After the run we went up to Glasgow Club Easterhouse Pool for swimming and a nice long sit in the steam room, perfect way to recover after a long run!
Sunday I wasn’t able to go out running till late afternoon. Nearly didn’t go at all but the motivation of something to write about in this blog forced me out! I decided after my longer runs during the week I wanted a short, fast run, so decided I would see how quick I could run a mile!! Now I did this last year and managed it in 8m15s, but as I have been running 8m45s miles within longer runs I wanted to see if I could do it in under 8mins. I did a warm up jog for a kilometre, then set off, and was very happy to complete the mile in 7m52s! Would never have thought I could do that before! Now I just need to figure out how to keep that pace up 5 more times for a 49min 10k! The very first time I ran a mile, which would have been about 2 years ago now, I did it in about 11 and a half mins (and collapsed at the end!) so it’s nice to be able to see such a massive improvement!
Well this week, as I said above I have a 6k run on Sunday. I am not focusing too much on the time, I am hoping more to get more experience of running amongst other people before the 10k next month. I also would love to run for 8k now, having done 6 then 7k this week, hopefully it will be possible! I then need to work on getting my speed up for these longer runs, should be achievable….right?!
Training song of the week – Meatloaf's Bat out of Hell – the full version! By time its finished that’s another mile covered!
Well onto this weeks training, Monday night was my usual Spin class, and Tuesday was Body Balance. Enjoyed both as usual and there was a new release out for Body Balance. It was really good doing a different routine as I was starting to know the old one really well and knew exactly what was coming up next. By changing the routine every couple of months it definitely keeps the body working that bit harder, trying to figure out what comes up next!
Wednesday night I was able to get out for a run, it was a lovely night so went out in just shorts and t-shirt, a first for this year! I did a 6k run, managed to do it in 33mins 56secs, averaging 10.6kph. My first mile was 8m53s, second 9m12s and third 9m13s. I was really pleased to have done a 6k, especially as I am dong a 6k run this Sunday at Strathclyde Park!
I wasn’t able to get out running again until Saturday, but I made it a worthwhile one as I managed to do a 7k! My time was 40m49s, averaging 10.3kph. So it wasn’t quite the speed I wanted but I’m happy just to be able to start doing longer distances now, it felt a really good run (and I wasn’t sick after it!). One thing I always find with my running is how consistent I seem to be over it. A lot of people run negative splits, where the second half of their run is much faster than their first, but the mile splits on Saturday for me were 9m22s, 9m22s, 9m16s and 9m23s! After the run we went up to Glasgow Club Easterhouse Pool for swimming and a nice long sit in the steam room, perfect way to recover after a long run!
Sunday I wasn’t able to go out running till late afternoon. Nearly didn’t go at all but the motivation of something to write about in this blog forced me out! I decided after my longer runs during the week I wanted a short, fast run, so decided I would see how quick I could run a mile!! Now I did this last year and managed it in 8m15s, but as I have been running 8m45s miles within longer runs I wanted to see if I could do it in under 8mins. I did a warm up jog for a kilometre, then set off, and was very happy to complete the mile in 7m52s! Would never have thought I could do that before! Now I just need to figure out how to keep that pace up 5 more times for a 49min 10k! The very first time I ran a mile, which would have been about 2 years ago now, I did it in about 11 and a half mins (and collapsed at the end!) so it’s nice to be able to see such a massive improvement!
Well this week, as I said above I have a 6k run on Sunday. I am not focusing too much on the time, I am hoping more to get more experience of running amongst other people before the 10k next month. I also would love to run for 8k now, having done 6 then 7k this week, hopefully it will be possible! I then need to work on getting my speed up for these longer runs, should be achievable….right?!
Training song of the week – Meatloaf's Bat out of Hell – the full version! By time its finished that’s another mile covered!
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