Today's run: 6.16 km (3.83 miles) in 46:48.
Injury check: Delayed pain.
______
Inspired by all the Team GB Olympic success last night* I got up and went for a nice, long run. "Long" being a relative term, of course.
Realising that running to somewhere worked quite well for me, I mapped out a route around the local streets that was about 5k and would finish in a park only a few minutes walk from home. It felt good, too. I got as far as 4.5k as I entered the park and decided to push for 6k, which is the furthest I've run in five years.
The time is inconsequential really, because it involves pauses at traffic lights and includes a mix of terrain: nothing too steep - as I purposely avoided a lot of the big hills around my part of town - but a lot of long, gentle slopes both up and downhill. The best things about this run (apart from the distance) were that I kept a pretty good average pace and that I actually had a bit of a sprint left in me at the end - only 50m to reach a nearby landmark in the park, but still a sprint.
The worst thing about this run was the complaining my knees did for the rest of the day. I'd probably have been alright if I'd sat around resting them but I didn't - I walked at least four more kilometres across the course of the afternoon. Both knees were tweaking by the end of the day; I think it was probably exacerbated by the fact that I was running on pavement and concrete instead of grass.
Pity my local streets are almost entirely made of pavement and concrete...
*but mostly inspired by Jessica Ennis's abs
Succeeding and failing on the road to the London 2013 Marathon. Possibly falling to bits in the process.
05/08/2012
28/07/2012
Proper Runner
Today's run: 1.87 km (1.16 miles) in 12:41 + 1.99 km (1.24 miles) in 14:45.
Injury check: All clear.
______
Not that I am actually claiming to be a Proper Runner yet, but I looked it today. As in: proper-crazy runner, out slogging through the streets on a blazing sunny day, with my sunglasses on, headphones in, and a rucksack on my back.
I ran to the Post Office, to pick up a package - hence the rucksack, to carry it back. I checked the distance first and, as you can see, it's less than 2k to the Post Office. However, I live on a hill, and the Post Office is the other side of town, back up another hill.
So the first 60% of this run was fine - downhill at a good pace (knee support on), through town and then uphill for the last 30%. And then I got a ten minute break while I stood in the queue and then fiddled with my Runkeeper app (it crashed when I paused it for my queueing time).
And then it was time to run back again, which - as you may have guessed - was a bit harder. Not only did I now have two bottles of contact lens solution in my rucksack (not exactly heavy but not as light as an empty bag), but more of the return journey is uphill.
However, I made it. The final rise was pretty slow but it was still just about a jog and not a walk. And I enjoyed actually running to somewhere, as opposed to the nowhere of the treadmill or the circular route I run around the training fields out behind the gym. I shall have to try more purposeful runs in the future.
Injury check: All clear.
______
Not that I am actually claiming to be a Proper Runner yet, but I looked it today. As in: proper-crazy runner, out slogging through the streets on a blazing sunny day, with my sunglasses on, headphones in, and a rucksack on my back.
I ran to the Post Office, to pick up a package - hence the rucksack, to carry it back. I checked the distance first and, as you can see, it's less than 2k to the Post Office. However, I live on a hill, and the Post Office is the other side of town, back up another hill.
So the first 60% of this run was fine - downhill at a good pace (knee support on), through town and then uphill for the last 30%. And then I got a ten minute break while I stood in the queue and then fiddled with my Runkeeper app (it crashed when I paused it for my queueing time).
And then it was time to run back again, which - as you may have guessed - was a bit harder. Not only did I now have two bottles of contact lens solution in my rucksack (not exactly heavy but not as light as an empty bag), but more of the return journey is uphill.
However, I made it. The final rise was pretty slow but it was still just about a jog and not a walk. And I enjoyed actually running to somewhere, as opposed to the nowhere of the treadmill or the circular route I run around the training fields out behind the gym. I shall have to try more purposeful runs in the future.
25/07/2012
Count It Out
Today's run: 2.5 km (1.55 miles) in 16:45.
Injury check: All clear.
______
Not a fast one today, I was just aiming to tick off an easy 2.5k on the treadmill. My plan was to spend the run trying to keep my pace even and equal - to run The Knee without putting any extra pressure on the good side.
And on that criteria: success.
Injury check: All clear.
______
Not a fast one today, I was just aiming to tick off an easy 2.5k on the treadmill. My plan was to spend the run trying to keep my pace even and equal - to run The Knee without putting any extra pressure on the good side.
And on that criteria: success.
23/07/2012
'This would be easier if...'
Today's run: 3 km (1.86 miles) in 22:50 + 2 km (1.24 miles) in 14:50.
Injury check: Hmmm.
______
A two-stage run tonight. Not my intention from the start, but summer arrived at the weekend (I have the watch-strap tan to prove it) and this evening I had clear blue skies and bright sunshine on my outside run. This made it hot. I don't do so well in the heat. Still, I started out and after the first 1k or so I found a rhythm, slower than usual but fairly steady.
I kept it up until the 3k mark when I was just too hot and then I sloped back into the gym (with its lovely, lovely air conditioning) and got on the treadmill for another 2k. So there was a break between the two stages of about 5 mins but I still totalled 5k - I'm happy that I managed the distance without a repeat of last week's Knee Fail.
I was wearing a support on my bad knee this evening, which did help. It survived the whole 5k, although it's aching just a little now. But, again, it was my good knee tweaking just a little at the end of the run.
I'm sure that I've unconsciously adapted my gait over the years of bad-knee/weak-knee/bad-knee-worse/bad-knee-fixed/bad-knee-hurting-again so that my steps aren't entirely even and I favour my right, good knee. So when I'm running my right knee actually takes just a little more of my weight than it should and suffers because of that. Well, that's my current theory, anyway.
But it was the heat that really slowed me down today. And it was on my wander back from my route around the playing fields and up to the treadmill that I found myself musing on the weather and thinking: 'I'll find it much easier to run the marathon if it's raining.'
This is undoubtedly true, although not as valid as my next thought: 'I'd find it much easier to run the marathon if it was shorter.'
Sigh.
Injury check: Hmmm.
______
A two-stage run tonight. Not my intention from the start, but summer arrived at the weekend (I have the watch-strap tan to prove it) and this evening I had clear blue skies and bright sunshine on my outside run. This made it hot. I don't do so well in the heat. Still, I started out and after the first 1k or so I found a rhythm, slower than usual but fairly steady.
I kept it up until the 3k mark when I was just too hot and then I sloped back into the gym (with its lovely, lovely air conditioning) and got on the treadmill for another 2k. So there was a break between the two stages of about 5 mins but I still totalled 5k - I'm happy that I managed the distance without a repeat of last week's Knee Fail.
I was wearing a support on my bad knee this evening, which did help. It survived the whole 5k, although it's aching just a little now. But, again, it was my good knee tweaking just a little at the end of the run.
I'm sure that I've unconsciously adapted my gait over the years of bad-knee/weak-knee/bad-knee-worse/bad-knee-fixed/bad-knee-hurting-again so that my steps aren't entirely even and I favour my right, good knee. So when I'm running my right knee actually takes just a little more of my weight than it should and suffers because of that. Well, that's my current theory, anyway.
But it was the heat that really slowed me down today. And it was on my wander back from my route around the playing fields and up to the treadmill that I found myself musing on the weather and thinking: 'I'll find it much easier to run the marathon if it's raining.'
This is undoubtedly true, although not as valid as my next thought: 'I'd find it much easier to run the marathon if it was shorter.'
Sigh.
19/07/2012
Pain Stops Play
Today's run: 2.5 km (1.55 miles) in 19(ish) minutes.
Injury check: Knee.
______
Today I tried a different kind of interval training: run for 1 km (~7 mins) then walk until the next audio cue on my app (9 mins) and then run another 1 km, and repeat.
I managed the first 1k, the walk, and then another 1.5k - and then The Knee struck. A minor stab of pain - which, with my knee, isn't actually beyond expectation - so I stopped to stretch out. It felt ok so I tried again and made it another 100m before it tweaked again.
So that was that.
Injury check: Knee.
______
Today I tried a different kind of interval training: run for 1 km (~7 mins) then walk until the next audio cue on my app (9 mins) and then run another 1 km, and repeat.
I managed the first 1k, the walk, and then another 1.5k - and then The Knee struck. A minor stab of pain - which, with my knee, isn't actually beyond expectation - so I stopped to stretch out. It felt ok so I tried again and made it another 100m before it tweaked again.
So that was that.
17/07/2012
Total Mileage: Not Worth Boasting About
Today's run: 1 km (0.62 miles) in 6:20.
Injury check: Minor twinges.
______
Yes, a very short run today. But having been lazy/busy/not well enough to run [delete as appropriate] for the last couple of weeks, I thought I'd take it easy. My bad knee has been twinging (for no obvious reason) for the last week, so I didn't want to push anything - but it felt alright after the first minute so I pushed enough to get a pretty respectable time.
However, I probably do need to up the ante. The organiser of this whole marathon effort has recently posted that he and his other half are making good progress in their training and are "up to 15 miles a week and it is kinda fun now".
Just done a quck tally on my tracking spreadsheet (if it surprises you I have this, you don't know me well enough) and including today's effort I have now just passed 15 miles in total since my training efforts started.
And believe me, it has yet to be 'fun'.
Anyway, I'll take tomorrow off and try a short run outside on Thurs. Probably not back up to 5k yet, but hopefully further than today.
Injury check: Minor twinges.
______
Yes, a very short run today. But having been lazy/busy/not well enough to run [delete as appropriate] for the last couple of weeks, I thought I'd take it easy. My bad knee has been twinging (for no obvious reason) for the last week, so I didn't want to push anything - but it felt alright after the first minute so I pushed enough to get a pretty respectable time.
However, I probably do need to up the ante. The organiser of this whole marathon effort has recently posted that he and his other half are making good progress in their training and are "up to 15 miles a week and it is kinda fun now".
Just done a quck tally on my tracking spreadsheet (if it surprises you I have this, you don't know me well enough) and including today's effort I have now just passed 15 miles in total since my training efforts started.
And believe me, it has yet to be 'fun'.
Anyway, I'll take tomorrow off and try a short run outside on Thurs. Probably not back up to 5k yet, but hopefully further than today.
26/06/2012
Overeager
Today's run: 5 km (3.11 miles) in 37:25.
Injury check: knees are not happy.
______
Muggy. Warm, not much wind. Bit of a long slog. And knee pain. And that's Tuesday done.
In retrospect, maybe I should have given my body another day or so of rest after my speedy run on Sunday. My legs ached a little during my five minute warm-up on the exercise bike and I quickly realised today would not be fast. This was an exercise in stamina.
The Knee started hurting a bit after the first 1.5 k. I really don't know what to do when that happens, because sometimes it just twinges a bit and then it's ok again - so should I stop or power on through?
Today I was stubborn and finished the run. Both knees were tweaking by the end and I am icing the bad one tonight.
I am fairly happy with today's time but I think I'll have to give it a week before I run again. Sad face.
Injury check: knees are not happy.
______
Muggy. Warm, not much wind. Bit of a long slog. And knee pain. And that's Tuesday done.
In retrospect, maybe I should have given my body another day or so of rest after my speedy run on Sunday. My legs ached a little during my five minute warm-up on the exercise bike and I quickly realised today would not be fast. This was an exercise in stamina.
The Knee started hurting a bit after the first 1.5 k. I really don't know what to do when that happens, because sometimes it just twinges a bit and then it's ok again - so should I stop or power on through?
Today I was stubborn and finished the run. Both knees were tweaking by the end and I am icing the bad one tonight.
I am fairly happy with today's time but I think I'll have to give it a week before I run again. Sad face.
24/06/2012
Hey, I Put Some New Shoes On
Today's run: 2.5 km (1.55 miles) in 15:12.
Injury check: All more or less ok.
______
A short run today, partly just to try out the new shoes, partly because The Knee has been aching a bit this week and I didn't want to push it.
However, I did manage to keep up 10 km/h for nearly the whole of this run, ending it with a sprint that let me claim a personal best time for this distance.
I also did a whole kilometre as a warm-up jog. Slowly, yes, but it was a whole kilometre - and then I did the 2.5 k run. I had to lie down at the end (yes, really) but I got my breath back more quickly than I have in the past.
All the above may not impress some people, but I am very proud of today.
Footwear verdict: the new shoes are very nice. They're a bit more comfy than my old pair and I think they're a little lighter too.
Yes, I stood on a treadmill and took a photo of my new trainers. I fully expect to feature in the anecdotes of a few strangers as 'the odd woman in the gym who photographed her own feet...'
Injury check: All more or less ok.
______
A short run today, partly just to try out the new shoes, partly because The Knee has been aching a bit this week and I didn't want to push it.
However, I did manage to keep up 10 km/h for nearly the whole of this run, ending it with a sprint that let me claim a personal best time for this distance.
I also did a whole kilometre as a warm-up jog. Slowly, yes, but it was a whole kilometre - and then I did the 2.5 k run. I had to lie down at the end (yes, really) but I got my breath back more quickly than I have in the past.
All the above may not impress some people, but I am very proud of today.
Footwear verdict: the new shoes are very nice. They're a bit more comfy than my old pair and I think they're a little lighter too.
 |
| Shiny new shoes |
23/06/2012
Group Therapy
There are times when friends have to support each other through thick and thin.
There are also, apparently, times when friends realise that they have all agreed to do the marathon, and gather together to commiserate over the fact that they have evidently taken leave of their senses. And also to shop.
First there was brunch, and then it was on to the running shop to get fitted for new trainers - because going on a treadmill was exactly what we all felt like doing after tucking into these delicious brunch goods:
 |
| The breakfast of lunatics |
In all honesty, I wasn't really planning on buying trainers, I just thought I'd see what the man said about my feet/walk/run. But seeing as I bought my current pair of trainers on the basis that they were the least expensive pair I could get in the last running I shop I visited (two years ago), maybe splashing out a bit on the right pair of shoes will be the sensible thing to do before embarking on a full training regime. That makes sense, right? Good.
Also, I like buying things for me...
15/06/2012
Interval Training is Hard
Today's run: 2.68 km (1.67 miles) in 20:08.
Injury check: Ok while running.
______
Today was hard.
I have variousexcuses reasons for it being hard (including the fact that in the last couple of days my hayfever has started kicking in and I could feel a familiar tightness in my chest when I started running, although it's nowhere as bad as it could be/has been before) but mostly I think it just wasn't my day. If you're a runner, you'll probably know that some days you simply can't seem to find your rhythm and the run doesn't go well, for no real reason. If you're not a runner - well, just take my word that this is a real thing.
I also tried some interval training during this run, as suggested by one of my friends from work. The idea is to run fast (i.e. faster than your usual pace) for two minutes and then jog/walk for one, then repeat those three minutes as many times as you want/can; the theory is that this will help you go further and therefore build up your stamina.
I tried this sort of run once before on the treadmill and I quite liked it, because it does actually make it easier to go the distance with breaks in between the fast sections. However, I found this much harder to do outside! Mainly because I don't know how fast to run in the 'fast' sections - how much speed can I put on briefly without tiring myself out and ruining the rest of the pattern? Well, I know the speed I can cope with: 10.5 km/h (11 km/h for the final push) - but I know that from the treadmill screen; I can't judge it yet on my own.
I also still find it harder to run to a time rather than a distance; I don't really know why I see those two end goals as so different, but I do.
Also, although The Knee behaved itself during the run today, once I'd stopped (and collapsed ungracefully on the ground) it suddenly decided to develop a really painful ache. Don't know what to do about that except try to keep up the strengthening exercises and see how it goes...
FYI, my running work friend also recommends doing burst sprint training up a hill, but, let's face it - I'm unlikely to ever do that.
Injury check: Ok while running.
______
Today was hard.
I have various
I also tried some interval training during this run, as suggested by one of my friends from work. The idea is to run fast (i.e. faster than your usual pace) for two minutes and then jog/walk for one, then repeat those three minutes as many times as you want/can; the theory is that this will help you go further and therefore build up your stamina.
I tried this sort of run once before on the treadmill and I quite liked it, because it does actually make it easier to go the distance with breaks in between the fast sections. However, I found this much harder to do outside! Mainly because I don't know how fast to run in the 'fast' sections - how much speed can I put on briefly without tiring myself out and ruining the rest of the pattern? Well, I know the speed I can cope with: 10.5 km/h (11 km/h for the final push) - but I know that from the treadmill screen; I can't judge it yet on my own.
I also still find it harder to run to a time rather than a distance; I don't really know why I see those two end goals as so different, but I do.
Also, although The Knee behaved itself during the run today, once I'd stopped (and collapsed ungracefully on the ground) it suddenly decided to develop a really painful ache. Don't know what to do about that except try to keep up the strengthening exercises and see how it goes...
FYI, my running work friend also recommends doing burst sprint training up a hill, but, let's face it - I'm unlikely to ever do that.
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