Final run: 6 miles / 9.66 km in 1:05:22.
Injury check: Minor niggles.
Support crew: Ian, on bike.
______
My final 'long' run was on Saturday, and it was only 6 miles. From now on I might just do a couple of ten-minute jogs to keep my legs moving, but there won't be any more serious training runs. I might not even do that: my bad knee has been twinging a bit in the last week or so, and I'm inclined to rest it up in preparation for the big day.
Saturday was a good run: good pace, good route with a very little bit of gradient but nothing bad, in a new town so it had novelty, with a different training partner (who obviously didn't break any more of a sweat than my previous bike-riding partners) - and pretty nice weather for running. There was even blue sky and sunshine at the start. Again, something like that for M-Day would be good.
In other news: I have reached - and passed - my fundraising target! I will write more on that later, but for now I would just like to say THANK YOU to everyone who has been so generous in sponsoring me.
And yes, this week, I will be mostly eating pasta. Carbo-loading for Sunday. As well as making many lists in an effort to distract myself from The Fear of The Marathon...
1. Make list.
2. Run marathon.
3. And relax.
Succeeding and failing on the road to the London 2013 Marathon. Possibly falling to bits in the process.
Showing posts with label good day. Show all posts
Showing posts with label good day. Show all posts
24/03/2013
Snow, Snow, Snow, Snow, Snow, Snow, Snow
Today's run: 15.5(ish) miles in the snow. Oh, and in 3 hours 30 mins or so.
Injury check: Only standard aches.
______
I planned a lovely route out yesterday. It would take us along a riverside footpath that's also part of the national cycle network - therefore off-road but still ok for a bike - and would be a nice 7.5 miles out and back to complete my planned 15 miles.
Then the snow happened.
Remember when I thought running in the snow was fun? Yeah, it's less fun when the marathon is only a month away and you really need to be racking up the miles regardless of the weather. Besides which, if I wasn't training I could be properly enjoying the snow by, say, making snowmen.
Anyway, I re-mapped my route and plotted out a 5.3 mile loop from my doorstep, with a plan to complete it three times. I picked a route that meant I'd never be more than about 1 mile (direct) from my flat, so if it all got too much I could cut the run short at any point and just make a break for home.
Unfortunately my support crew couldn't join me today. Road bike + road tyres do not go well with 2 inches of snow! But I am (currently) a runner, therefore I must run. So, in the snow and the ice, and the sub-zero temperatures, I set out. Well wrapped up, of course:
1. Hat. Nice, neon-bright yellow running hat. Essential in these temperatures.
2. Neck warmer. Originally purchased for a snowboarding holiday, I never imagined I'd be re-purposing it for running in the snow.
3. Top layer: lightweight jacket, very useful in keeping the wind off. Under layer: long-sleeved running top.
4. Phone holder. With a £10 note tucked inside, just in case I needed a ride home.
5. Gloves. Also great for taking the worst of the chill out of the biting wind. These are smart gloves, with clever tips in the index fingers so I can still use a smartphone screen when I'm wearing them.
6. Watch. For timekeeping.
7. Map. Don't judge me. I planned this route meticulously and a paper scribble wrapped around my forearm is much easier to look at than a phone screen strapped to my bicep.
8. Pace band. Fairly academic today, really.
9. Belt to carry my energy gels in.
10. Jogging bottoms, over the top of my running tights. I usually don't run in trousers but layers was the key word of the day.
I was under no illusions that I'd be able to keep to a pace today - hence the achingly slow time. I ran on the roads where I could, and in the slightly deeper snow when it was there, but I was jogging fairly slowly over a large amount of the route, and walking some portions of it, just because the footing wasn't particularly good. I was more than willing to sacrifice a good time today in preference for not injuring myself, especially as I began to tire. I walked the final half mile of the last loop because the snow and slush underfoot was starting to get icy.
But, even though I had the option of cutting today short each time I returned to my flat, I covered the whole 15 miles. I am over the moon with that, especially as I actually feel ok right now.
My body is definitely getting more used to putting in this amount of exercise without demanding that I suffer too much afterwards. To be fair, I'm also getting much more used to how I'll feel after this amount of exercise and what I should be doing to recover: in my case, this includes cold drinks, hot drinks, chocolate, crisps and then decent food.
I've also completely given up on the idea of cold/ice baths, because I just can't sit in one for more than a few minutes and I haven't seen that produce any benefits! A hot bath is calling me tonight. And I have totally earned it.
Injury check: Only standard aches.
______
I planned a lovely route out yesterday. It would take us along a riverside footpath that's also part of the national cycle network - therefore off-road but still ok for a bike - and would be a nice 7.5 miles out and back to complete my planned 15 miles.
 |
| The environment |
Then the snow happened.
Remember when I thought running in the snow was fun? Yeah, it's less fun when the marathon is only a month away and you really need to be racking up the miles regardless of the weather. Besides which, if I wasn't training I could be properly enjoying the snow by, say, making snowmen.
Anyway, I re-mapped my route and plotted out a 5.3 mile loop from my doorstep, with a plan to complete it three times. I picked a route that meant I'd never be more than about 1 mile (direct) from my flat, so if it all got too much I could cut the run short at any point and just make a break for home.
Unfortunately my support crew couldn't join me today. Road bike + road tyres do not go well with 2 inches of snow! But I am (currently) a runner, therefore I must run. So, in the snow and the ice, and the sub-zero temperatures, I set out. Well wrapped up, of course:
 |
| The gear |
1. Hat. Nice, neon-bright yellow running hat. Essential in these temperatures.
2. Neck warmer. Originally purchased for a snowboarding holiday, I never imagined I'd be re-purposing it for running in the snow.
3. Top layer: lightweight jacket, very useful in keeping the wind off. Under layer: long-sleeved running top.
4. Phone holder. With a £10 note tucked inside, just in case I needed a ride home.
5. Gloves. Also great for taking the worst of the chill out of the biting wind. These are smart gloves, with clever tips in the index fingers so I can still use a smartphone screen when I'm wearing them.
6. Watch. For timekeeping.
7. Map. Don't judge me. I planned this route meticulously and a paper scribble wrapped around my forearm is much easier to look at than a phone screen strapped to my bicep.
8. Pace band. Fairly academic today, really.
9. Belt to carry my energy gels in.
10. Jogging bottoms, over the top of my running tights. I usually don't run in trousers but layers was the key word of the day.
I was under no illusions that I'd be able to keep to a pace today - hence the achingly slow time. I ran on the roads where I could, and in the slightly deeper snow when it was there, but I was jogging fairly slowly over a large amount of the route, and walking some portions of it, just because the footing wasn't particularly good. I was more than willing to sacrifice a good time today in preference for not injuring myself, especially as I began to tire. I walked the final half mile of the last loop because the snow and slush underfoot was starting to get icy.
But, even though I had the option of cutting today short each time I returned to my flat, I covered the whole 15 miles. I am over the moon with that, especially as I actually feel ok right now.
My body is definitely getting more used to putting in this amount of exercise without demanding that I suffer too much afterwards. To be fair, I'm also getting much more used to how I'll feel after this amount of exercise and what I should be doing to recover: in my case, this includes cold drinks, hot drinks, chocolate, crisps and then decent food.
I've also completely given up on the idea of cold/ice baths, because I just can't sit in one for more than a few minutes and I haven't seen that produce any benefits! A hot bath is calling me tonight. And I have totally earned it.
10/03/2013
And Repeat
Today's run: 6.35 miles / 10.22 km in 1:11:13.
Injury check: Toenail is tender but no pain.
Training buddy: Rob (bike + foot)
______
A short long run today, if you will. I'm tapering down to the Reading Half Marathon on 17th of this month, so only an hour's worth of run required.
Rob was my training partner again, and actually fancied running a bit this time, so I planned a 3ish mile loop and we covered it twice: once with him on bike and the second time on foot. I, of course, ran it all. And felt very good about it. I kept a good speed all the way around; the time isn't a record because we paused to stretch out a couple of times, but I was mostly going just a little faster than my usual pace.
The best bit of today was being able to manage a sprint finish over the last few dozen metres. Well, one of the best bits. Another good bit was the novelty of being the one coaching Rob at the end.
Oh, and another great bit was the post-run snack: paté on crumpets. So good.
Injury check: Toenail is tender but no pain.
Training buddy: Rob (bike + foot)
______
Note to future self: this is the right level of fitness to be at. 10k in just over an hour, with enough left for a sprint at the end. And then the ability to carry on with my day. After all this marathon nonsense is through, try and remember this feeling and don't let it get away.
A short long run today, if you will. I'm tapering down to the Reading Half Marathon on 17th of this month, so only an hour's worth of run required.
Rob was my training partner again, and actually fancied running a bit this time, so I planned a 3ish mile loop and we covered it twice: once with him on bike and the second time on foot. I, of course, ran it all. And felt very good about it. I kept a good speed all the way around; the time isn't a record because we paused to stretch out a couple of times, but I was mostly going just a little faster than my usual pace.
The best bit of today was being able to manage a sprint finish over the last few dozen metres. Well, one of the best bits. Another good bit was the novelty of being the one coaching Rob at the end.
Oh, and another great bit was the post-run snack: paté on crumpets. So good.
02/02/2013
Hills Are Good
Today's run: 4.23 km / 2.63 miles in 30:00.
Injury check: All clear.
______
Hills!
Today I tried this instruction from my running plan: "Hills: 30mins inc 4x3min hills, 1min recovery". So, three minutes of running up a hill, then a minute running back down, then three minutes running up again. And repeat.
I actually enjoyed this more than I thought I was going to.
Let me present my five steps to hill running success:
1. Find a hill. Not a problem, as I live on a hill.
2. Start with 5 mins warm up around the park at the bottom of the hill. Then begin uphill run. The warm up was definitely required today, as the wind was rather bitter.
3. Pass my flat on the second uphill section. And the second downhill section. And the third uphill section. Repeatedly covering the same ground did get a bit old.
4. Run out of hill before finishing run. Oddly enough, I didn't expect this - my hill seems really long when I'm walking up it. I lengthened the downhill section and turned up the parallel road, which was a bit twistier and longer and - it turns out - steeper.
5. Listen to good music. I loaded up a playlist full of pumping tunes, the last of which was Starships by Nicki Minaj. Such a good running tune. It spurred me into a sprint over the last flat section of the end loop of my run - so much so that when I turned the corner and spied my flat I still had a couple of minutes of the tune left. So what did I do? I carried on running, turning up the hill a final time. Yes, I sprinted up the hill. Not for long, obviously. Still felt good though.
I can see why hill running is good for building up endurance - by the last uphill stretch I had that burning feeling in my lungs that lets you know you're really working hard.
I will be doing this again. I just need to find a longer hill...
Injury check: All clear.
______
Hills!
Today I tried this instruction from my running plan: "Hills: 30mins inc 4x3min hills, 1min recovery". So, three minutes of running up a hill, then a minute running back down, then three minutes running up again. And repeat.
I actually enjoyed this more than I thought I was going to.
Let me present my five steps to hill running success:
1. Find a hill. Not a problem, as I live on a hill.
2. Start with 5 mins warm up around the park at the bottom of the hill. Then begin uphill run. The warm up was definitely required today, as the wind was rather bitter.
3. Pass my flat on the second uphill section. And the second downhill section. And the third uphill section. Repeatedly covering the same ground did get a bit old.
4. Run out of hill before finishing run. Oddly enough, I didn't expect this - my hill seems really long when I'm walking up it. I lengthened the downhill section and turned up the parallel road, which was a bit twistier and longer and - it turns out - steeper.
5. Listen to good music. I loaded up a playlist full of pumping tunes, the last of which was Starships by Nicki Minaj. Such a good running tune. It spurred me into a sprint over the last flat section of the end loop of my run - so much so that when I turned the corner and spied my flat I still had a couple of minutes of the tune left. So what did I do? I carried on running, turning up the hill a final time. Yes, I sprinted up the hill. Not for long, obviously. Still felt good though.
I can see why hill running is good for building up endurance - by the last uphill stretch I had that burning feeling in my lungs that lets you know you're really working hard.
I will be doing this again. I just need to find a longer hill...
26/01/2013
London Run
Today's run: 6.70 km / 4.16 miles in 43:52.
Injury check: All clear.
Running buddy: Katie.
______
The snow is gone. Which is a bit of a pity, because I was just getting used to how pretty it made everything look. It is, of course, a good thing with regards to training. (But why is the snow gone?)
This morning was stunningly different to last week's run - I was all prepared with my full cold-weather gear, only to discover that I didn't need any extra layers and I was actually a bit warm in my long-sleeved top. What happened, Winter?
Running in a new place today - and novelty in the running schedule is always a good thing. My (fancy) London run started in Battersea Park, led up over Chelsea Bridge, west along the river and back across at Albert Bridge, then around the park a bit more.
And a new running buddy for today: one of my oldest friends (and fellow TEAM member) Katie. Katie is undeniably generally fitter than me. However, being a footballer, she's a bit more inclined to run faster for short periods, whereas I was built for slow, steady exercise. Also, she had a bad ankle today, which considerably levelled the playing field.
Even injured, Katie has a faster pace than me, which pulled me onwards a bit and gave us a pretty good time for the nearly 7k. And I managed a near-sprint at the end.
Following this Saturday morning run we met up with (most of) the rest of TEAM for Saturday lunch and the taking of a few group photos to wave at the media chaps at Diabetes UK. Everyone has really been putting in the training and some of them are doing so well on the fund-raising front. Em would be proud of us. She'd be disbelieving that some of us are actually doing this(!), but she'd be so proud.
Injury check: All clear.
Running buddy: Katie.
______
The snow is gone. Which is a bit of a pity, because I was just getting used to how pretty it made everything look. It is, of course, a good thing with regards to training. (But why is the snow gone?)
This morning was stunningly different to last week's run - I was all prepared with my full cold-weather gear, only to discover that I didn't need any extra layers and I was actually a bit warm in my long-sleeved top. What happened, Winter?
 |
| Running app apparently not designed with 'good map display' as a priority |
And a new running buddy for today: one of my oldest friends (and fellow TEAM member) Katie. Katie is undeniably generally fitter than me. However, being a footballer, she's a bit more inclined to run faster for short periods, whereas I was built for slow, steady exercise. Also, she had a bad ankle today, which considerably levelled the playing field.
Even injured, Katie has a faster pace than me, which pulled me onwards a bit and gave us a pretty good time for the nearly 7k. And I managed a near-sprint at the end.
Following this Saturday morning run we met up with (most of) the rest of TEAM for Saturday lunch and the taking of a few group photos to wave at the media chaps at Diabetes UK. Everyone has really been putting in the training and some of them are doing so well on the fund-raising front. Em would be proud of us. She'd be disbelieving that some of us are actually doing this(!), but she'd be so proud.
13/01/2013
Sub-zero
Today's run: 12 km / 7.46 miles in 1:23:48.
Injury check: Twinges in the good knee.
Running buddy: Robert.
______
Man, it was cold this morning! It was predicted to be -2 degrees and I could definitely believe that it really was below zero... It was trying to snow as we set out, although it gave up pretty quickly and was just cold.
The benefits of this were that a) I stood no chance whatsoever of overheating, and b) the parts of the route that Robert had warned me might be really muddy were actually just frozen solid, and were therefore quite crispy underfoot rather than trainer-suckingly nasty.
He also warned me it would be a bit hilly, which I blithely agreed to run anyway. The inclines involved weren't actually too steep, mostly, but they were fairly long and hence still quite taxing:
I hoped to be able to manage a sprint at the end but the final up-slope home (which isn't really visible on the elevation plot, but trust me, it's there) did me in. I have spent the rest of the day being a bit achey and making old person noises when I have to get up out of a chair...
Still, a good time achieved at a good average pace, especially considering the hills involved.
Injury check: Twinges in the good knee.
Running buddy: Robert.
______
Man, it was cold this morning! It was predicted to be -2 degrees and I could definitely believe that it really was below zero... It was trying to snow as we set out, although it gave up pretty quickly and was just cold.
The benefits of this were that a) I stood no chance whatsoever of overheating, and b) the parts of the route that Robert had warned me might be really muddy were actually just frozen solid, and were therefore quite crispy underfoot rather than trainer-suckingly nasty.
He also warned me it would be a bit hilly, which I blithely agreed to run anyway. The inclines involved weren't actually too steep, mostly, but they were fairly long and hence still quite taxing:
 |
| Long incline was long. (Shaded grey incline = 1.5km.) |
Still, a good time achieved at a good average pace, especially considering the hills involved.
06/01/2013
10k
Today's run: 10.59 km / 6.58 miles in 1:13:07.
Injury check: Minor twinge in good knee.
______
Ten kilometres!
The morning was gloomy, but Robert turned up at my door bang on time and we headed out into the fog on my planned 10k route...
Since I am rubbish at directions we took a little circular detour along that planned route, but we kept up a good pace (11:11 per mile) with barely a stop along the way. We paused in the middle and I gulped down a tube of energy gel (which tasted horrible - good thing it was a freebie) and then it was back up to pace again.
Again, I don't want to jinx it, but running longer distances is definitely not as hard as it was originally. Some of this is no doubt due to my body getting used to actually running for longer periods; I'm also sure a great deal of it is having someone to run with, as that absolutely makes it more enjoyable!
So, 10k in a little over an hour. Done.
Injury check: Minor twinge in good knee.
______
Ten kilometres!
The morning was gloomy, but Robert turned up at my door bang on time and we headed out into the fog on my planned 10k route...
 |
| Foggy Luton town |
Again, I don't want to jinx it, but running longer distances is definitely not as hard as it was originally. Some of this is no doubt due to my body getting used to actually running for longer periods; I'm also sure a great deal of it is having someone to run with, as that absolutely makes it more enjoyable!
So, 10k in a little over an hour. Done.
Woohoo!
22/12/2012
My December
Today's run: 5.68 km / 3.53 miles in 40:35.
Injury check: All clear.
______
Now, I don't want to jinx anything by suggesting that this running malarkey is getting easier... so let's just say that I had a good day today.
I am back with my family for Christmas so I ran along my old village high street (in the rain), down to the church, back past the cricket ground and up to the bridge - our bit of the Thames is running crazily high and fast at the moment - before turning back towards home. All in 40 mins, and I even had enough left in the tank for a sprint finish.
I would have taken some picturesque photos for you, but my phone is currently on the blink - and since my phone does everything for me, today I had no running app and no camera (I resorted to my ipod for music, because that's an essential).
Running somewhere different was nice and I quite enjoyed it all. I could even, possibly see me becoming a bit of a Proper Runner - if it wasn't a marathon at the end of all this training. That day will probably put me off running forever more.
But for now, things are looking good.
Injury check: All clear.
______
Now, I don't want to jinx anything by suggesting that this running malarkey is getting easier... so let's just say that I had a good day today.
I am back with my family for Christmas so I ran along my old village high street (in the rain), down to the church, back past the cricket ground and up to the bridge - our bit of the Thames is running crazily high and fast at the moment - before turning back towards home. All in 40 mins, and I even had enough left in the tank for a sprint finish.
I would have taken some picturesque photos for you, but my phone is currently on the blink - and since my phone does everything for me, today I had no running app and no camera (I resorted to my ipod for music, because that's an essential).
Running somewhere different was nice and I quite enjoyed it all. I could even, possibly see me becoming a bit of a Proper Runner - if it wasn't a marathon at the end of all this training. That day will probably put me off running forever more.
But for now, things are looking good.
14/12/2012
60 minutes
Today's run: 8.59 km / 5.34 miles in 60:00.
Injury check: A few minor tweaks but not enough to stop me.
______
1 hour run: done! And I beat my goal of 8k! And I didn't break myself!
I ran with my friend Robert today, which was brilliant. Running with someone is much better than running alone - it makes it far less monotonous for one thing. And running with someone who has a much faster pace than you is even better. I still took a few, short, walking breaks, but I was able to push myself onwards through some of the wanting-to-stop moments and I walked a lot less than I might have otherwise. I don't know how much he got out of it, because we stayed to my pace which is definitely slow for him, but it helped me so much.
It was pouring with rain when we started (it slackened off a bit later) but it wasn't as cold as it has been this week and I think that helped too. Running in the rain isn't bad either, once you've warmed up a bit.
The Knee coped pretty well, with only a few twinges and a slight post-run ache. I will ice it shortly, as a preventative measure.
Basically today was an awesome run :-D
Injury check: A few minor tweaks but not enough to stop me.
______
1 hour run: done! And I beat my goal of 8k! And I didn't break myself!
I ran with my friend Robert today, which was brilliant. Running with someone is much better than running alone - it makes it far less monotonous for one thing. And running with someone who has a much faster pace than you is even better. I still took a few, short, walking breaks, but I was able to push myself onwards through some of the wanting-to-stop moments and I walked a lot less than I might have otherwise. I don't know how much he got out of it, because we stayed to my pace which is definitely slow for him, but it helped me so much.
 |
| Lovely weather for ducks... |
The Knee coped pretty well, with only a few twinges and a slight post-run ache. I will ice it shortly, as a preventative measure.
Basically today was an awesome run :-D
02/11/2012
Autumn Running
Today's run: 6.01 km (3.73 miles) in 45 minutes.
Injury check: All clear.
______
I almost didn't run outside today. As I left the office this afternoon it was grey, cloudy and generally grim, and I was very close to giving in and just going for an indoor gym session. However, I then reminded myself that I'm training for a marathon, and I will have to train through the winter. So I persuaded myself to go out and I'm glad that I did.
I tried a new route today, along a path/cycleway that follows the road from Luton to Harpenden. A lot of leaves have turned and fallen off the trees that line the path and it was looking at its picturesque best, especially when the sun came out:
It's a good route, too. It had scenery and gradient (breaking up the monotony of running), was quite shielded from the (fairly bitter) wind, and due to being tarmac underfoot it was better than pavement for The Knee. I even spotted some wildlife: a pheasant running alongside the path... going a lot quicker than I was.
This path is actually a few miles in total; I only ran a certain distance along it before I turned around and came back again, but I'll be keeping it on my running schedule. I like the idea of running it every so often as I work on increasing my distance, getting a bit further each run before it's time to turn around again.
The best thing about this run was that I didn't ruin or injury myself and I managed a whole 6k. Today was a good day.
Injury check: All clear.
______
I almost didn't run outside today. As I left the office this afternoon it was grey, cloudy and generally grim, and I was very close to giving in and just going for an indoor gym session. However, I then reminded myself that I'm training for a marathon, and I will have to train through the winter. So I persuaded myself to go out and I'm glad that I did.
I tried a new route today, along a path/cycleway that follows the road from Luton to Harpenden. A lot of leaves have turned and fallen off the trees that line the path and it was looking at its picturesque best, especially when the sun came out:
 |
| Much better than running on the treadmill. |
This path is actually a few miles in total; I only ran a certain distance along it before I turned around and came back again, but I'll be keeping it on my running schedule. I like the idea of running it every so often as I work on increasing my distance, getting a bit further each run before it's time to turn around again.
The best thing about this run was that I didn't ruin or injury myself and I managed a whole 6k. Today was a good day.
Subscribe to:
Posts (Atom)