Easy week?

This week was supposed to be an easy week and it certainly started off like that but it doesn’t feel as if it has finished like that!

Monday – unplanned rest – exhausted

Tuesday – 5 miles and 1/2 hr weight training (TRX)

Wednesday – 3 miles, can’t remember if I did any cross training as well!

Thursday – 5 miles and Body Attack

Friday – 30 mins cross training and 1/2 hr weight training (circuit)

Saturday – 10 mile road run, Nitsdale Road and Pollock Park, 1.31.52  9.11m/m ave pace. 

I know this is still a slower pace than I want but I’m going in the right direction and that’s what matters. I really hadn’t thought I was going to have good run at all as my legs were heavy after lots of leg work in the gym last night and I had spent my morning looking after Evan and Rebecca so Susan and Christopher could run so had kind of lost the love for it and was just enjoying playing with the kids.  However within about 10 mins of going out I was loving it and and pushed much harder than I should have probably after last weekend.  It seemed to be going by so fast too after last wekeend’s long run which was a nice feeling. I’ll do that route again at end of February and aim for under the hour and a half.  Ended up in at their house again watching the athletics and Rebecca was fascinated by the runners and triple jumpers. She had just been out doing her running too!  She’s not even two yet!  Friday night she was looking through Runner’s World and apparently Auntie Caroline was in the magazine!

Sunday – 13 miles – Drovers to Tyndrum

I ran with Susan and Claire who is the fourth member of their Fling relay team. My legs were super tired today particularly from after Crianlarich Forest to after Auchteryre.  I was just trying to keep going thinking I will have to get used to sore legs for race day and pleased I picked it up again a bit after Auchteryre.   We were doing the children changeover again today.  Christopher and Keir took the kids swimming in Callendar while we ran then we got them lunch in the Green Welly and drove up to Bridge of Orchy and gave them their first outing on the WHW on the hill going up to Victoria Bridge while the boys ran back to the Drovers from Tyndrum.  They loved it.  Evan loved thinking he was going a big hill walk and Rebecca was just constantly running…and falling over!

The boys got lost just after they started..they went up behind the railway station at the hostel and ended up doing 15.70 miles.  They’re claiming the route is not nearly as well marked as going north.  They averaged 9.50m/m…I can only dream!

36 miles total for week 4

Summary of January

I noticed JK has done a four week review and I’m going to steal that idea and do the same as it fits with my OCD of following weeks at a time.  That has probably been my most consistent four weeks of training ever!

Week 1 – 40 miles

Week 2 – 40 miles

Week 3 – 50 miles

Week 4 – 36 miles

Total – 166 miles

I’m really pleased with this as it’s the motivation to get out there and get on with it has always been my problem.  It’s helped going back to the club and running with Susan and that I don’t want to let myself down or the people who have been helping me.  I’m totally focused on the race and hope to keep it that way.  This week was a hard week at work too as the HT was off most of the week ill so it was me in charge but I managed to keep running too and I think enjoyed my weekend even more as I really felt I had earned it!!!

I’ve also lost 8 pounds in this four weeks so really pleased with that.  I’ve not been perfect either, I’ve had some really bad days but the increase in exercise has really helped.  I’m also doing it very sensibly so far and not starving myself at all.  Still got a long way to go but hoping to lose another 8 pounds in the next four weeks too.   Also hoping to build up the miles a little more in the next 4 weeks and especially the speed.  I have used December and January just to get out, get back in good habits and run a consistent number of miles, now I want to work a bit harder at the speed of those miles.

I’ve actually cleaned the house too this weekend!  The only thing about the increase in mileage is the increase in clothes washing!

On the up!

I got 50 miles done this week – this month is shaping up to be a record I think, just need to keep it up!  Still very motivated and enjoying the training although feeling very slow!

Monday 16th Jan – 7.3 miles, speed session with the club – 4, 5, 6, 6, 5, 4 mins.  Mildly faster than last week and faster on the second set than the first so pleased with that.

Tuesday 17th Jan – 5.4 miles, speed session with Susan at the track – 2 laps, 1 lap, 2 laps, 1 lap, 1 lap.  I just joined in the actual session to pace her and she did really well.  I did better than I thought I would on the second day in a row, which wasn’t what the plan had been!  20 mins cross training and 30 mins weight training

Wednesday 18th Jan – 4 slow miles by myself, partly because of the last two nights and partly to take it easy before the weekend.

Thursday 19th Jan – 20 mins cross training and 30 mins weight training

Saturday 20th Jan – training weekend in Balmaha, 30 mile run

Balmaha to Rowardennan – 1 hr 47mins, 13.55m/m pace

I started at about 9.15am by myself as my breathing has been so difficult lately that I wanted to settle into my own pace and I think it is better if I am not talking either – kind of defeated a lot of the purpose of this nice social weekend but needs must!  Stayed dry for the first 20 mins and then got caught in hail which was not pleasant.  It was while going along the beach and I coudn’t believe the waves – it was like being beside the sea not a loch!

I’m getting to like this section a lot more and enjoyed it this morning.

Rowardennan to Invernsnaid – 1.39, 13.58m/m pace, 3 hrs 26 total

It was that time of the month again and my painkillers had worn off so this section was  a struggle.  The first group of guys passed me just after I had been doubled over at the side of the road clutching my stomach with cramps and even though I tried to say I was fine when he asked Thomas clearly realised I wasn’t feeling myself.  I did perk up after a while once the next lot of painkillers kicked in thank goodness but it certainly spoilt that section for me.  Nine people passed me before Inversnaid, I had been expecting more.

I had not planned on taking breaks at all but the stomach cramps brought on an enforced 5.5 min toilet break at Inversnaid which I was very annoyed about but I should just be grateful there are toilets there!

Inversnaid to Rowardennan - 1.34, 13.07m/m pace

A lot of people were just on the approach to Invernsnaid as I was leaving and it was good to see everyone.  Apart from the nine people who had now passed by twice just another couple of people passed me until John and Ryan caught me up with a couple of miles to go until Rowardennan.  This came at a great time as it was either big up’s or down’s so I was able to keep up with them and enjoyed listening to the chat.  Once we were on flat ground though they left me for dead.  Sandra and then Ian passed me at Rowardennan and at this point I started to get my throat problem so got a bit down.  However I tried to keep Ian in my sights for as long as I could and that kept me going.

Rowardennan to Balmaha – 1.49, 14.03m/m pace

Total – 3hrs 49 mins + 5 mins at Inversnaid unplanned, 13.52m/m pace including stop

As this part was so undulating I managed to keep the throat problem under control although it was still there.  I concentrated on my average pace and trying to make sure not too many other people went past me and I think only another four did.  I enjoyed the way back too, well until about the last 2 miles when the weather got really wild again – I’m glad I started early and finished at that point.  I thought I was going to get blown over on the last hill!

I ran a 3 min negative split which I am really pleased about and reasonably happy with pace considering my stomach and back cramps and the conditions, I will just be working on speeding that up a bit.  I also carried my ipod (music) and my iphone  (audiobook and podcast) with me but didn’t listen to them at all.  I stayed pretty focused and concentrated on what I was doing and had my least lazy long run I think – as in there wasn’t  too much where I should have been running but I didn’t!

It was great to see everyone in the evening and catch.  Thanks to Ian for organising, John and Katrina for bringing me and for JK, Katrina, Thomas and Silke for looking after me!

Sunday 21st January – walk up Conic and 3.2 miles on the treadmill, not as hard as I thought it might be.

I’m pleased with how well my legs seem to have recovered but I’m still under strict orders to take it easy this week.  Roll on the next weekend though!  And Neal I still haven’t cleaned the house!  Suppose I better do it before you come home though – got a while yet though!

40 again!

I know that it is only the second week of my plan but I’m really pleased that I have been able to get 40 miles done again this week, especially with being back at work.  I did less cross training and weight training though and the house needs a clean but I can work on all of that…although the cleaning will come way down the list!

Monday 9th January

7.o6 mile speed session with the club. 7.30, 4.15, 3.15 x2 with 2 min recovery between them all.  That was hard but I got slightly better as the session went on.  Times are shocking but I’m posting as my record and in the hope they improve quickly, plus they are already better than last week!  8.40, 8.36, 9.02, 8.36, 8.22, 8.17

Tuesday 10th January

rest day – 15mins cross trainer and 1/2 hr weight training – chest, biceps and legs

Wedneday 11th January

5.16 mile run at club – 48.23, 9.23m/m pace

Thursday 12th January

4 mile run treadmill – a squeeze to fit everything in today and wanted a break from the concrete

1/2 hour weight training – back, triceps and legs

Friday 13th January

4 mile run

1/2 hour cross trainer

Saturday 14th January

5 mile run

Great day today – not in terms of my run but because of my sis-in-law and the kids.  I was looking after my niece and nephew so Susan could run the parkrun (5th time) and not only did I have a great time with them but she took 2 mins, 5 secs off her pb and was just stunned all day!  I wasn’t stunned, I’d been expecting her to have a great run, but was absolutey delighted for her, totally made my day too! I went for my run after her and then spent the rest of the day with them – lovely!  When I was walking the kids up to the Burrell a couple of runners passed us and when they said good morning Evan (4) was saying it back too and they both spent the day wanting to race (Evan) and running, running (Rebecca who is not even 2 yet), they seem to have totally got the bug.

Sunday 15th January

15 miles – 1/2 road, 1/2 trail

Ran from my house to the top of Glennifer Braes, round there for a bit and then back.  Had forgotten how far it would be to get up there – 3.6 miles there on road and a total of  6.3 miles before actually getting to the top of the braes.  Good day for it but my legs were quite tired by 10 miles – this has been quite an increase in mileage for me.

Total = 4.22 miles

Hoping for 50 next week – 7 miles with the club on Monday, five with Susan on Tuesday, 5-7 miles on Wednesday, 30 on Saturday and the remaining 3 or so either Thursday morning or on Sunday.  Going to take it easy on Thursday and Friday to make sure my legs have had a chance to recover from the increased mileage before the long run.

The easy bit is done!

I’ve done the planning, now just to put it into practice!  I’ve also had a good week of running, but again that was easy while still on holiday, the hard part will be keeping it going.  However I’m feeling very motivated right now and focused on my goals.

Monday 2nd January - 6.8 miles speed session with the club

Tuesday 3rd  – 4 miles and cross training and weights

Wednesday 4th  – cross training and weights

Thursday 5th – 5 miles hill session and cross training and weights

Friday 6th – 4 miles and cross training and weights

Sat 7th – 7.5 miles and cross training

Sun 8th – 12.7 miles with my sister-in-law from Milngavie to Drymen.  Her first every run on trail, she was fine with that but no so much with the cross-country across the field at Drymen, which must be the muddiest/water logged I’ve every seen it!

40 miles total

Plan for the next 2o weeks is below.  I was mainly focusing on getting the weekend runs put in, I’m also planning on the club and 1 or 2 other runs on Tues/Thurs including a hill session.

Date	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
2nd Jan	6.8 miles club	4 miles	Cross-train		10 miles road		7 miles road
9th Jan	club		club				15 miles trail
16th Jan	club		club			30 miles trail	Hill walk
23rd Jan						12 miles road	Hill walk
30th Jan	club		club			12 miles trail	16 miles trail
6th Feb	club		club			13 miles road	Hill walk
13th Feb	club		club				36 mile run trail
20th Feb						14 miles road	Hill walk
27th Feb	club		club			18 miles trail	14 miles trail
5th Mar	club		club			Jack Crawford 10km	12 miles road
12th Mar	club		club				42 miles Devils route
19th Mar						Nigel Barge 10km	10 miles road
26th Mar	club		club			4 miles	Baildon trail ½ marathon
2nd Apr	club		club			8 miles road	5 miles
9th Apr	4 miles	off	4 miles	off	off	53 miles Fling route
16th Apr						7 miles road	Balfron 10km race
23rd Apr	club		club			12 miles trail	10 miles road/trail/ hill walk	Wedding Inverness
30th Apr						12 miles road
7th May	4 miles	off	Troon 10km	off	off	2 day multi stage race 40 miles then 35 miles
14th May						Neal – cateran?	Trail run/hill walk
21st May	club		club				Edinburgh½ marathon
28th May	club		club			20 miles trail
4th June	club		club			15 mile trail
11th June	club		club			10 miles
18th June						RACE