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!
Monday, 27 February 2012
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!
Thursday, 23 February 2012
Thursday, 16 February 2012
A week of struggles.......
Training continues folks with some good sessions but its having a big impact on my energy levels and general well being. Last Thursday's night at the track was particularly hard and after an intensive spin class on Friday, my long plod on Saturday was a bit of a struggle and not as enjoyable as it should be. On the bright side I was joined by my partner Keith who is also a runner but just not quite as "into it"as I am. It was great to have his company though. He joined me at 4 miles and ran with me longer than he anticipated to keep me going on my last few miles (did 11 in total). Felt really beat after it and put it down to not enough recovery after the Thursday night track session. Its a bit of a vicious circle. Ideally I'd do an easier session on a Saturday and my long run on Sunday but as I'm out with the club for the hard fartlek session on a Monday, the long run on a Sunday isnt ideal either. So this weekend for my long run I'm going back to using gels to give me some energy on the way round and see if that makes a difference. One of the pitfalls of being older is I need longer to recover. The mind is willing but the body is struggling!!
Sunday was therefore a rest day from running and by Monday I was running well again. Weather was good and we had a good group of runners. The cycle track, although dark wasnt nearly as daunting as the week before and the run was quite enjoyable and a good session. However returned home with a niggle in my ankle and have been nursing it all week. Honestly if its not one thing its another!!
A highlight of the week as a night off on Tuesday for Valentines night, and a great meal out with Keith at the Amber Regent in Glasgow. One of the advantages of training hard is you can work it all off and eat what you like on nights like this - and of course have a few glasses of wine! Yum!
Wednesday was a good day as I had taken annual leave and had the morning off. I had decided to do a bit of a longer run again as this seems to be my biggest problem just now - the long slow plods. So went out and ran 8.2 miles with my "niggling ankle". Weather was really nice - sunny and there was actually some heat in the sun. Had too many clothes on and had to de-layer as I went - never seem to get this right! But at least it felt like spring.
Now for a moan. What is it with people and runners. Where I run ( in Paisley) people are far from accommodating to runners that they meet. They walk 4 abreast on pavements and when they see you coming they just expect you to step off the pavement and onto the road. Dog walkers are guilty of this too (don't get me started on dogs!) I'm thinking that next time it happens I might just run straight through them. Would that be bad??? There are good people too who go single file to let you pass but they are definitely in the minority. Maybe it's just Paisley.
So tonight I'm back at the track. I think the session is 20 x 400 metres which will be fast and hard. Just hoping my wee ankle holds out - might have to cut back a bit and do less. Not good but better than being injured and out for months.
One other thing I did this week was enter some races - the Springburn 10K on the 10th March and the Alloa Half on the 18th. Downslide of the Alloa Half is it means I need to do a 15 miler in the next few weeks. Can't wait for that......
Sunday was therefore a rest day from running and by Monday I was running well again. Weather was good and we had a good group of runners. The cycle track, although dark wasnt nearly as daunting as the week before and the run was quite enjoyable and a good session. However returned home with a niggle in my ankle and have been nursing it all week. Honestly if its not one thing its another!!
A highlight of the week as a night off on Tuesday for Valentines night, and a great meal out with Keith at the Amber Regent in Glasgow. One of the advantages of training hard is you can work it all off and eat what you like on nights like this - and of course have a few glasses of wine! Yum!
Wednesday was a good day as I had taken annual leave and had the morning off. I had decided to do a bit of a longer run again as this seems to be my biggest problem just now - the long slow plods. So went out and ran 8.2 miles with my "niggling ankle". Weather was really nice - sunny and there was actually some heat in the sun. Had too many clothes on and had to de-layer as I went - never seem to get this right! But at least it felt like spring.
Now for a moan. What is it with people and runners. Where I run ( in Paisley) people are far from accommodating to runners that they meet. They walk 4 abreast on pavements and when they see you coming they just expect you to step off the pavement and onto the road. Dog walkers are guilty of this too (don't get me started on dogs!) I'm thinking that next time it happens I might just run straight through them. Would that be bad??? There are good people too who go single file to let you pass but they are definitely in the minority. Maybe it's just Paisley.
So tonight I'm back at the track. I think the session is 20 x 400 metres which will be fast and hard. Just hoping my wee ankle holds out - might have to cut back a bit and do less. Not good but better than being injured and out for months.
One other thing I did this week was enter some races - the Springburn 10K on the 10th March and the Alloa Half on the 18th. Downslide of the Alloa Half is it means I need to do a 15 miler in the next few weeks. Can't wait for that......
Monday, 13 February 2012
Week 5
After taking it fairly easy last week, I pleased to say I had a much better week of training this week! Started on Monday night by making it along to Spin. Having had to miss it the previous two weeks it was good to get back on the bike again! Tuesday, for the first time this year, I managed to get out a run at night! I have to admit though it did take a bit of persuasion from Hubby to get me out the door! Did 4 hill runs in total. There’s a hill near us which is 500m long and although it’s not the steepest, it does get the heart pumping!
Had a night off on Wednesday, so come Thursday I was full of enthusiasm and made it out for another run after work! This time did a 5k, in a time of 28m 29s (ave speed 10.5kpm). I was really happy with this as it was a minute faster than I ran 5k in last Sunday. So hopefully I am managing to get some speed back into my running! I also did some weights in the house on Thursday night,
Had Friday night off also, and then on Saturday morning went out for more interval training with the Hubby. Did a mile and a half warm up and then a few hill sprints, this time the hill we used was just under 200m long but a lot steeper, so quite challenging but at least you know it will be over sooner!!
Finally on Sunday, I did a 10k run, and was very happy with my time of 59m 09s (ave speed 10.1kpm). Its by no means the fastest I’ve ever done it, but considering its only February I’m very happy to be able to do 10k in under an hour. Usually at this stage in the year I’m still struggling to make it to 5k! Think the extra miles I’ve been doing lately have definitely been helping!
Had a night off on Wednesday, so come Thursday I was full of enthusiasm and made it out for another run after work! This time did a 5k, in a time of 28m 29s (ave speed 10.5kpm). I was really happy with this as it was a minute faster than I ran 5k in last Sunday. So hopefully I am managing to get some speed back into my running! I also did some weights in the house on Thursday night,
Had Friday night off also, and then on Saturday morning went out for more interval training with the Hubby. Did a mile and a half warm up and then a few hill sprints, this time the hill we used was just under 200m long but a lot steeper, so quite challenging but at least you know it will be over sooner!!
Finally on Sunday, I did a 10k run, and was very happy with my time of 59m 09s (ave speed 10.1kpm). Its by no means the fastest I’ve ever done it, but considering its only February I’m very happy to be able to do 10k in under an hour. Usually at this stage in the year I’m still struggling to make it to 5k! Think the extra miles I’ve been doing lately have definitely been helping!
Friday, 10 February 2012
Fog, Sweat and Mince and Potatoes!
Track session last night at Linwood with the Club. Hard session. 5 x 1600 metres (4 times round the track). The session is decided by our Coach, Derek Parker who is a very well respected coach in the running world and coaches some real talented athletes like Haley Haining and Claire Gibson. I'm lucky to have a little bit of his time and he has helped me immensely since joining the club last year. I'm one of his older runners (wouldn't really call myself an athlete like the others), but what's great is that despite Derek having top class runners to coach, he always has time for people like me who are just trying to achieve some personal goals and we get access to his wisdom to help improve our performance. That's the benefit of running with a club.
So, last night's session. In a word - murder. But again a step closer to my 41 minute goal. Ran the session with another club runner Kat. We run similar times and its good to share the pain. Kat ran really well and gave me a good run for my money. On the cooldown laps we venture out of the track and run round Linwood just for a change and that's when we talk about getting home and what we're all having for dinner. We're usually beat and tired after our run and thinking about dinner always puts a smile on our faces. So last night we talked about corn beef hash, pasta and mince and potatoes!
One of the really important things about training is trying to get your diet right as well and one thing I''m not great at is eating qucikly enough after I finish a run. The first hour is really important to refuel and I don't always manage that. Derek has again been good for me in this respect introducing me to more isotonic drinks and gels etc which I really need to use more this year especially when I move up to half marathon.
Talking of which, in a moment of madness last night I committed to running a half marathon before the Women's 10K which I haven't done this early in the season before. I usually run 10K's for the first half of the year and move onto halfs for the Great Scottish Run in September. So, looks like I'm doing the Alloa Half in March which means a long run of 15 miles in about 3 weeks. Can't wait. Long plods are not my speciality but again, if it helps my 10K time, I'll do just about anything!
Anyway, back to food. Last night's dinner which consisted of mince, potatoes and beans, shared with my partner Keith was a lovely end to the day! And of course a few squares of my favourite chocolate and a cuppa. I'm easily pleased!!!
So, last night's session. In a word - murder. But again a step closer to my 41 minute goal. Ran the session with another club runner Kat. We run similar times and its good to share the pain. Kat ran really well and gave me a good run for my money. On the cooldown laps we venture out of the track and run round Linwood just for a change and that's when we talk about getting home and what we're all having for dinner. We're usually beat and tired after our run and thinking about dinner always puts a smile on our faces. So last night we talked about corn beef hash, pasta and mince and potatoes!
One of the really important things about training is trying to get your diet right as well and one thing I''m not great at is eating qucikly enough after I finish a run. The first hour is really important to refuel and I don't always manage that. Derek has again been good for me in this respect introducing me to more isotonic drinks and gels etc which I really need to use more this year especially when I move up to half marathon.
Talking of which, in a moment of madness last night I committed to running a half marathon before the Women's 10K which I haven't done this early in the season before. I usually run 10K's for the first half of the year and move onto halfs for the Great Scottish Run in September. So, looks like I'm doing the Alloa Half in March which means a long run of 15 miles in about 3 weeks. Can't wait. Long plods are not my speciality but again, if it helps my 10K time, I'll do just about anything!
Anyway, back to food. Last night's dinner which consisted of mince, potatoes and beans, shared with my partner Keith was a lovely end to the day! And of course a few squares of my favourite chocolate and a cuppa. I'm easily pleased!!!
Tuesday, 7 February 2012
The start of my 10K journey.......
Well here I am at the start of my Women's 10K journey for 2012. I've been running the race for many, many years and only had 2 off that I can remember - one when I was pregnant with my son 14 years ago and once with a broken toe, so I'm pretty dedicated as a runner and I'm pretty dedicated to this race - partly because I work for Glasgow Life and have the privilege of working on such a brilliant event. As a female distance runner this race is the absolute highlight of my year - I love standing on the start line with thousands and thousands of women. I admire the elites who run faster than me and I admire the women who are out there for nearly 3 hours walking the course - its just a great place to be on a Sunday on May! I'm really proud of the way my colleagues organise the race and in my opinion its one of the best races around.
In terms of running I've been doing it for 22 years, but only just decided after many years of thinking about it, and at the grand old age of 44, to join a club. I live in Paisley so joined my local club Kilbarchan and now have a proper coach and wow, has this changed how I run and how I perform. Last year I was just starting our with the club when my 10k training started and i probably launched myself into it a bit more than I should have as a beginner and got injured a month before the race, so had to cycle to stay fit but did ok and ran the race in just over 42 mins. But the training soon kicked in and i got a PB in the GSR last year of 1:34:25.
This year is different. I've trained steadily over winter and my goal for this year is to break 41 mins by the Women's 10K in May.
A week of training for me is reasonably full. Long run Saturday (12 miles), Steady run (6 miles) and weights Sunday, Fartlek with the Club Monday (10 miles) night Spin class Tuesday morning. Wed is a fast 5K and weight and Thursday is Track night (6-7 miles) at the Club. Friday is another spin day and a bit easier so I'm ready to go again. Being a bit older I find this works for me - the spin classes really help me tick over without too much pounding.
So that's all the background - I promise it will get more interesting from here!
I've also got a good friend that is a brilliant runner. She is called Gemma Rankin and is an up and coming star I think! Look out for her. People think I'm her mum which is understandable since she is 20 years younger than me. We both run for Kilbarchan and on Sunday we set out for our first race of the year - the Renfrewshire Road Race Championships down in Greenock. We had a great day albeit we werent too enthusiastic about the cold! Gemma won the race in 28:30 which is amazing and I hit my target for 41 minute 10K pace by running 33.20 for 5 miles - I now know I can do this and with a little bit more training will get my 41 min time in Glasgow - what a big boost to my training! Downside - I ran into a bin on the explanade (despite it being 15 feet wide and having all this space!) and cut and bruised my arm. This isnt a one off - I seem to have a problem with bins and poles - even on training runs. I probably need an eye test but I'm resisting!
On Monday night I headed down to the club for our Fartlek session which is run on the cycle track from Elderslie to Bridge of Weir. Oh what a night! Despite having a head torch on and umpteen layers I was still frozen and couldn't see a thing! It was pitch black and visibility was virtually zero - what a scary experience. A guy also jumped out on us and boy did we run fast I'd never do this session on my own but there are lots of us close together so there's safety in numbers! Our session consisted of 2 mins on (1 min recovery), 1 min on (1 min recovery) and 1 min on (2 mins recovery) x seven times with a mile of warm up and cool down. Its a really challenging session but boy does it get results! Went home satisfied but frozen - a shower has never felt so good!
Well that's probably enough for my first blog - I'll check in again later in the week to report on my track session at Linwood on Thursday night I eits 5 x 1600 metres. Can't wait for that!!!
In terms of running I've been doing it for 22 years, but only just decided after many years of thinking about it, and at the grand old age of 44, to join a club. I live in Paisley so joined my local club Kilbarchan and now have a proper coach and wow, has this changed how I run and how I perform. Last year I was just starting our with the club when my 10k training started and i probably launched myself into it a bit more than I should have as a beginner and got injured a month before the race, so had to cycle to stay fit but did ok and ran the race in just over 42 mins. But the training soon kicked in and i got a PB in the GSR last year of 1:34:25.
This year is different. I've trained steadily over winter and my goal for this year is to break 41 mins by the Women's 10K in May.
A week of training for me is reasonably full. Long run Saturday (12 miles), Steady run (6 miles) and weights Sunday, Fartlek with the Club Monday (10 miles) night Spin class Tuesday morning. Wed is a fast 5K and weight and Thursday is Track night (6-7 miles) at the Club. Friday is another spin day and a bit easier so I'm ready to go again. Being a bit older I find this works for me - the spin classes really help me tick over without too much pounding.
So that's all the background - I promise it will get more interesting from here!
I've also got a good friend that is a brilliant runner. She is called Gemma Rankin and is an up and coming star I think! Look out for her. People think I'm her mum which is understandable since she is 20 years younger than me. We both run for Kilbarchan and on Sunday we set out for our first race of the year - the Renfrewshire Road Race Championships down in Greenock. We had a great day albeit we werent too enthusiastic about the cold! Gemma won the race in 28:30 which is amazing and I hit my target for 41 minute 10K pace by running 33.20 for 5 miles - I now know I can do this and with a little bit more training will get my 41 min time in Glasgow - what a big boost to my training! Downside - I ran into a bin on the explanade (despite it being 15 feet wide and having all this space!) and cut and bruised my arm. This isnt a one off - I seem to have a problem with bins and poles - even on training runs. I probably need an eye test but I'm resisting!
On Monday night I headed down to the club for our Fartlek session which is run on the cycle track from Elderslie to Bridge of Weir. Oh what a night! Despite having a head torch on and umpteen layers I was still frozen and couldn't see a thing! It was pitch black and visibility was virtually zero - what a scary experience. A guy also jumped out on us and boy did we run fast I'd never do this session on my own but there are lots of us close together so there's safety in numbers! Our session consisted of 2 mins on (1 min recovery), 1 min on (1 min recovery) and 1 min on (2 mins recovery) x seven times with a mile of warm up and cool down. Its a really challenging session but boy does it get results! Went home satisfied but frozen - a shower has never felt so good!
Well that's probably enough for my first blog - I'll check in again later in the week to report on my track session at Linwood on Thursday night I eits 5 x 1600 metres. Can't wait for that!!!
Monday, 6 February 2012
Week 4
After last Sunday’s mammoth effort of a 10 mile run, I took it slightly easier this week to allow my body to recover! They say you should only increase your distance by 10% each week but I definitely didn’t stick to that rule last week, and judging by how I felt on Monday I can certainly see why they recommend that! I gave myself a couple of days off from exercise, then on Wednesday night did my Tae Bo dvd in the house, then had Thursday and Friday off also.
Saturday morning, as a change from going to my ususal gym Glasgow Club Easterhouse, I went to Glasgow Club Whitehill. It’s been refurbished recently and I have to say I am very impressed with it! The new gym is a great size and looks so modern and fresh. They also had a good range of free weights and kettle bells, this led me to trying out a variety of different exercises and I was definitely feeling that in my arms and back the next day! Its good to mix the routine up every so often!
As I said last week, I am happy now knowing that I can run 10 miles without stopping, so what I need to concentrate on now is getting my speed back up. I went out for a run on Sunday morning, trying to run at a faster pace knowing that I wouldn’t be going as far. Did 5k in 29m 26s, which is an average speed of 10.2kph. I have to admit it’s a couple of minutes slower than I want to be covering that distance in, but it’s a start at getting myself used to running at a faster pace.
Saturday morning, as a change from going to my ususal gym Glasgow Club Easterhouse, I went to Glasgow Club Whitehill. It’s been refurbished recently and I have to say I am very impressed with it! The new gym is a great size and looks so modern and fresh. They also had a good range of free weights and kettle bells, this led me to trying out a variety of different exercises and I was definitely feeling that in my arms and back the next day! Its good to mix the routine up every so often!
As I said last week, I am happy now knowing that I can run 10 miles without stopping, so what I need to concentrate on now is getting my speed back up. I went out for a run on Sunday morning, trying to run at a faster pace knowing that I wouldn’t be going as far. Did 5k in 29m 26s, which is an average speed of 10.2kph. I have to admit it’s a couple of minutes slower than I want to be covering that distance in, but it’s a start at getting myself used to running at a faster pace.
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