Wednesday, November 29, 2006
November 29th - 146 Days to Marathon - Swim
Ached quite badly when got up this morning so consulted the Thomas running Oracle and took advice to go and have a swim. Went home and rode up to the pool after work where i had a nice long lesuirely 45mins interspersed with speed reps and pull-paddle work to build upper arm and shoulder strength. Legs felt good afterwards and I know that replacing tonights run was a good move. WIll pick up tomorrow with a gentle to medium effort 40 mins.
Tuesday, November 28, 2006
November 28th - 147 Days to Marathon - Fartlek Session 30mins
Ran a hard fatlek session around Hyde Park. Kensignton Gardens now shut early before I get home from work so its just in Hyde park but this is quite a good space to run fartlek as i there are plently of lamp posts to measure distances with. Ran for 20 mins after 10 min warm up jog probably hitting 85% effort on the fartlek. hard work but I think the hill sessions are starting to benefit. rain dried up and probably over dressed as sweated like a fat gal in a cake shop but irrespective still felt good. Stretched out for a good period aftrerwards as the speed work is what normally does the most damage. Salad and pizza for dinner and could have eaten Janeywifes too of she hadn't kept me at bay with a sharp fork. Creme Caramel for desert with a litre of water to replace the fat gal cake shop problem.
Monday, November 27, 2006
Sunday, November 26, 2006
November 26th - 148 Days to Marathon - 80 min gentle run
Long wet tour today - disappeared into the London fug (its rained all night and all day) which are perfect running conditions for me for an 80 min gentle cruise around central and West london. Left Janey wife honing her hoovering technique (she's coming on leaps and bounds tho still need continued practice) with new gloves and and wrapped up well in hi viz waterprrof cycling jacket. Gently sauntered down through Hyde Park down Park Lane and then across HP Corner into Green Park adn up towards the Ritz/Tube. Turned right and the down to the the Mall where I turned left at Clarence House to head up towards Admiralty Arch. Real pleasure not having to worry about pace and just cruise to start building up the distance in my legs. Not too many tourons around as I crossed Waterloo bridge (touron = cross between Moron and Tourist) due to the rain which removed the usual weaving side step past the London Eye and under Westminster Bridge onto the long promenade opposite the Houses of Parliment. Constantly throttled back to keep my pace in check, felt good and I could have opened it up but reminded myself that this was a tour. Crosssed back over the Thames and headed up towards battersea Bridge before hooking a right to head up towards Sloane Square. Tootled up Sloane Street and ran past actor John Hurt - defo highlight of the run. Waved but he didn't wave back. Clearly didn't recognise me. By the time I got to Hyde Park i could feel the niggle in my right hand knee, fortunately I know how to rectify this but by now I was slowing right down to warm down back across the park. Returned to a shining flat, Janeywife brewed a pot of Earl grey and after a shower and stretch I was hit the sofa and slept until Planet Earth. All good. Even better is a rest day tomorrow which I'm looking forwards to..
Saturday, November 25, 2006
November 25th - 149 Days to Marathon - Fartlek 45mins
Again visited the queen tonight. Short blog as I'm watching TV whilst trying to edit the wedding shots. Discovered we'd won £53 on the lottery with 4 numbers, got pretty excited as first 4 numbers out of Merlin were ours but alas, the gravy train stopped a station short of lifelong lounging. hey ho. Fartlek went well, I've started only doing the fartlek once I'm feeling warm, so after 20 mins I then did 20mins fartlek home. I'm not sure if this is matching my training log requirements but still, i'd rather run longer later in the program after warming up, rather that fartlek too early and strain something. Max effort was only about 70% so maybe I could up this on the fartlek but i'm still sold on settling into it gradually.
Thursday, November 23, 2006
November 23nd - 150 Days to Marathon - Hill session
Made it up to Primrose Hill for my first replacement sprint session - decided that if I can build endurance via hill sessions and speed via fartlek training then I will still get faster, whilst increasing overall endurance. Run through Regents park at night was a little hairy as I don't know the paths in the dark and am always concerned that a missed step here or there will result in a sprain or twist to undo the good training work. Lighting is OK bar the inner cirle where some lights out. Primrose hill by contrast very good. Unlocked park at night also a benefit with good lighting. Nice long drag up the hill to summit, probably about 220m long graddually increasing incline with smooth tarmac. Non runners will think this an odd observation but it really is nice to be running on a goodd surface, especially uphill, in the dark.
Did 4 reps, gradually building speed on each and with a recovery jog back down. Good hard work but not killer. Felt great running home but didn't over reach, tried to maintain good pace without over cooking it. Rest day tomoorrow.
Did 4 reps, gradually building speed on each and with a recovery jog back down. Good hard work but not killer. Felt great running home but didn't over reach, tried to maintain good pace without over cooking it. Rest day tomoorrow.
Wednesday, November 22, 2006
November 22nd - 151 Days to Marathon - 10 min Jog and 20 min run
Ran this morning as was up early. Clear cloudless sky overnight so temperature dropped significantly...note to self to buy gloves!!
Good stretching that Janey wife was proud of - not quite her yoga but defo getting suppler. The butt stretches that Profeet have provided have helped significantly and I'm now getting more power out of the muscles at the top and backs of my legs, not to mention my arse. (Runners surely understand!!)
Nice gentle warm up followed by 20 mins at pace. All good. Legs a little sore across the day and must remember to do my knee lifts with ankle weights to ensure that my cruicates get stronger. Big bowl of spaghetti for dinner. MMMMMMmmmmm!!
Good stretching that Janey wife was proud of - not quite her yoga but defo getting suppler. The butt stretches that Profeet have provided have helped significantly and I'm now getting more power out of the muscles at the top and backs of my legs, not to mention my arse. (Runners surely understand!!)
Nice gentle warm up followed by 20 mins at pace. All good. Legs a little sore across the day and must remember to do my knee lifts with ankle weights to ensure that my cruicates get stronger. Big bowl of spaghetti for dinner. MMMMMMmmmmm!!
Tuesday, November 21, 2006
November 21th - 152 Days to Marathon - 45Min jog
Ouch. The sprints are starting to get worse and a rest day yesterday helped. I'm not getting shin splints as such, just very sore lower tibia and fibia's. I'm not sure what's causing so am off to have a good surf to see if I can remedy.
For the time being i'm cutting back on the sprint training in favour of more hill work and more fartlek. Pushed gently for 45mins today and although aching have found that i'm still working out my aches rather than compounding them - this I know is a good thing.
Did a basic lap of Green Park and St James Park, past Buckingham Palace and slauted the Queen as best I could whilst running, well, more of a doffed cap really but still, thought that counts. Lots of Serpentine runners out, weather mild again. I'm not sure if the weather knows if it is coming or going. Gentle training run with a 20min fast run combo tomorrow night.
For the time being i'm cutting back on the sprint training in favour of more hill work and more fartlek. Pushed gently for 45mins today and although aching have found that i'm still working out my aches rather than compounding them - this I know is a good thing.
Did a basic lap of Green Park and St James Park, past Buckingham Palace and slauted the Queen as best I could whilst running, well, more of a doffed cap really but still, thought that counts. Lots of Serpentine runners out, weather mild again. I'm not sure if the weather knows if it is coming or going. Gentle training run with a 20min fast run combo tomorrow night.
Sunday, November 19, 2006
November 19th - 154 Days to Marathon - 6x60 sec sprints with 3 min recoveries
Sunday morning and another clear, blue-skied, sunny day - the temperature has dropped significantly over the weekend and its definitely now a requirement for gloves and scarf outside. The same is true for run training (bar the scarf!!) and a thin pair of gloves made this afternoons experience much, much, more comfortable.
Had a good lie in this morning, since I've upped the ante on the level of training I've been asleep before my head has hit the pillow each night. Although I normally slep well, I'm noticing that I'm sleeping harder and deeper for longer. Its all good apart from I miss reading in bed.
Sprints really aren't my favourite part of my training schedule. Although relatively short, today a total of 6mins (6 x 60secs), its the intensity which is difficult. Basically sprint training allows me to build strength which translates into greater speed over distance. However, anything done at speed, for any length of time makes me ache worse than any long distance work, regardless of how much stretching I do pre or post run.
Most of this is down to impact, I do the training on grass to try and minimise the impact shock but even so, my tibias and fibias feel as if they're being slowly gripped in a vice. Its not really super painful, but a constant ache. Spoke to Neal about it and he advised me to ensure that I don't over train and to swim at least once a week.
Each 60 sec sprint has a 3 min recovery, pretty much the time it takes to walk back to where I've left my water bottle, have a swig and then prepare for the next 60 seconds endurance. They crop up in my schedule every third day and vary between 60 and 90 seconds sprinting each time - unlike the rest of my schedule these are the only components I don't look forwards to and hope that this changes over time.
Tomorrow is going to be a rest day- I need it and I'll be back in the breech Tuesday with a 10min jog and 30 min run.
Had a good lie in this morning, since I've upped the ante on the level of training I've been asleep before my head has hit the pillow each night. Although I normally slep well, I'm noticing that I'm sleeping harder and deeper for longer. Its all good apart from I miss reading in bed.
Sprints really aren't my favourite part of my training schedule. Although relatively short, today a total of 6mins (6 x 60secs), its the intensity which is difficult. Basically sprint training allows me to build strength which translates into greater speed over distance. However, anything done at speed, for any length of time makes me ache worse than any long distance work, regardless of how much stretching I do pre or post run.
Most of this is down to impact, I do the training on grass to try and minimise the impact shock but even so, my tibias and fibias feel as if they're being slowly gripped in a vice. Its not really super painful, but a constant ache. Spoke to Neal about it and he advised me to ensure that I don't over train and to swim at least once a week.
Each 60 sec sprint has a 3 min recovery, pretty much the time it takes to walk back to where I've left my water bottle, have a swig and then prepare for the next 60 seconds endurance. They crop up in my schedule every third day and vary between 60 and 90 seconds sprinting each time - unlike the rest of my schedule these are the only components I don't look forwards to and hope that this changes over time.
Tomorrow is going to be a rest day- I need it and I'll be back in the breech Tuesday with a 10min jog and 30 min run.
Saturday, November 18, 2006
November 18th - 155 Days to Marathon - 10min Jog, 20 mins full pace
Well, a few beers last night with Mssrs Bison&Engel needed shaking off
this morning and what a stunning day to go out and do a lap of Hyde Park. Clear,
crisp, blue skies and warm bright sunshine. Mustered up the balls to go out in
shorts, even though its sunny its also still quite crisp - however, glad to get
legs back in the sunshine again! Also proved a good opportunity to show off my tan from Mexico, well, a dot-to-dot joining of freckles but still, not as white as usual!! I tend not to tan but gain a granular mucky look from where little freckles appear - basically a tan on me looks like I need a shower after rolling around in dust. Enough procrastination.
Todays run was a simple 10min warm up jog followed by a fast pace run. Its the first time I've tried to vary pace, normally I do the gentle jog and as I feel better I open the regulator and
up the pace, though throttle back when I'm starting to huff and puff.
Normally I clock the 4.4miles around the park in 34/35mins but even after the gentle jog warm up for the first ten mins and then sticking it hard for 20 mins I could tell around the 25min mark that i was well ahead of where I normally am. It definitely wasn't easy and from my breathing I knew that I was pushing hard but I found that nothing was hurting and at the 30 min mark could have carried on for a few more minutes.
Upon reflection I'm not sure if I'm physically improving or the mental focus of chasing a target is pushing me round but guess that its probably a little of both. After 30 mins I slowed completely to start cooling down and I think that my lap time for the park could have had 2/2.5 mins shaved off it. I look forwards to the next full lap session in 2 days time.
Got to wear my new running top and am fully behind anything that wicks moisture away from the skin. Shoes and soles from Profeet are bedding in nicely, the park was nice and wet, pretty busy and in some places was quite churned up. This isn't a bad thing - new super clean, super white trainers look as bright as full beam headlights so it was quite good to finally get some dirt on them, as well as kick some mud up the back of my calfs - it somehow feels more satisfying in the shower to be washing off mud. Weird, but true.
this morning and what a stunning day to go out and do a lap of Hyde Park. Clear,
crisp, blue skies and warm bright sunshine. Mustered up the balls to go out in
shorts, even though its sunny its also still quite crisp - however, glad to get
legs back in the sunshine again! Also proved a good opportunity to show off my tan from Mexico, well, a dot-to-dot joining of freckles but still, not as white as usual!! I tend not to tan but gain a granular mucky look from where little freckles appear - basically a tan on me looks like I need a shower after rolling around in dust. Enough procrastination.
Todays run was a simple 10min warm up jog followed by a fast pace run. Its the first time I've tried to vary pace, normally I do the gentle jog and as I feel better I open the regulator and
up the pace, though throttle back when I'm starting to huff and puff.
Normally I clock the 4.4miles around the park in 34/35mins but even after the gentle jog warm up for the first ten mins and then sticking it hard for 20 mins I could tell around the 25min mark that i was well ahead of where I normally am. It definitely wasn't easy and from my breathing I knew that I was pushing hard but I found that nothing was hurting and at the 30 min mark could have carried on for a few more minutes.
Upon reflection I'm not sure if I'm physically improving or the mental focus of chasing a target is pushing me round but guess that its probably a little of both. After 30 mins I slowed completely to start cooling down and I think that my lap time for the park could have had 2/2.5 mins shaved off it. I look forwards to the next full lap session in 2 days time.
Got to wear my new running top and am fully behind anything that wicks moisture away from the skin. Shoes and soles from Profeet are bedding in nicely, the park was nice and wet, pretty busy and in some places was quite churned up. This isn't a bad thing - new super clean, super white trainers look as bright as full beam headlights so it was quite good to finally get some dirt on them, as well as kick some mud up the back of my calfs - it somehow feels more satisfying in the shower to be washing off mud. Weird, but true.
Friday, November 17, 2006
November 17th - 156 Days to Marathon - Sprints and interval training
Got up early for a chilly start to the Day in Hyde Park to have my first scheduled sprints session, 6 x 75 second sprints with 3 minute recoveries.
Janeywife somewhat shocked by both me getting up at same time as her, as well as seeing me exit flat in running tights - not quite what she bargained for when she agreeed to marry me, or what she expected to meet her first thing in the morning.
Told her I remained all man, don't think I convinced.
Decided to do the sprint work on grass as I've suffered from shin splints when pounding too hard on paths - not sure this was the best idea as it made the running harder, plus wet feet in a matter of moments but after a warm up jog across Hyde Park I was already beyond caring about a little dampness. Bootcamp instructors out with green jacketed masochists doing their shuttle runs alternating with squats/star-jumps/press-ups - not my bag but I'm sure my antics of sprints and walks gave them something to scratch their heads.
Turns out that I can run distance at a constant pace easily, however sprints sessions really are quite a tough start - I know that they'll improve dramatically as the fitness gains kick in from both fartlek and sprint training but for a first session I felt runs number 2/3/4 all hurt on the second half of the 75 second sprint - especially after screwing up my recovery times between 3&4 and only resting for 2 mins instead of 3. Dufus.
Sun came up around 7.30am though it was definitely light/dawn by time I was out at 7.15. Park beautiful at the moment, late late leaf fall so trees still coated in summer wear, however I expect a short cold snap any moment will firmly put an end to that and have the leaves making like lemmings on a cliff edge in no time at all.Slightly sore RH calk muscle at top just under knee post run on walk to work - warmed down and stretched but may have tweeked something whilst sprinting, will have to warm up calfs better! otherwise all good and feeling 10ft tall and bulletproof.
Beers with boys tonight but hopefully only a quiet one, Janey and I have a ton of admin to do for the weekend to catch up with post honeymoon mail mountain.
Janeywife somewhat shocked by both me getting up at same time as her, as well as seeing me exit flat in running tights - not quite what she bargained for when she agreeed to marry me, or what she expected to meet her first thing in the morning.
Told her I remained all man, don't think I convinced.
Decided to do the sprint work on grass as I've suffered from shin splints when pounding too hard on paths - not sure this was the best idea as it made the running harder, plus wet feet in a matter of moments but after a warm up jog across Hyde Park I was already beyond caring about a little dampness. Bootcamp instructors out with green jacketed masochists doing their shuttle runs alternating with squats/star-jumps/press-ups - not my bag but I'm sure my antics of sprints and walks gave them something to scratch their heads.
Turns out that I can run distance at a constant pace easily, however sprints sessions really are quite a tough start - I know that they'll improve dramatically as the fitness gains kick in from both fartlek and sprint training but for a first session I felt runs number 2/3/4 all hurt on the second half of the 75 second sprint - especially after screwing up my recovery times between 3&4 and only resting for 2 mins instead of 3. Dufus.
Sun came up around 7.30am though it was definitely light/dawn by time I was out at 7.15. Park beautiful at the moment, late late leaf fall so trees still coated in summer wear, however I expect a short cold snap any moment will firmly put an end to that and have the leaves making like lemmings on a cliff edge in no time at all.Slightly sore RH calk muscle at top just under knee post run on walk to work - warmed down and stretched but may have tweeked something whilst sprinting, will have to warm up calfs better! otherwise all good and feeling 10ft tall and bulletproof.
Beers with boys tonight but hopefully only a quiet one, Janey and I have a ton of admin to do for the weekend to catch up with post honeymoon mail mountain.
November 16th - 157 days until Marathon - Swim training - no run!
no run training today - although my schedule has something nearly every day I'm still easing into it and don't want to bust/strain/pull anything!! Sprints tomorrow - not stalling, just taking a sensible approach.
Swimming tonight at the Seymour baths - truly old school baths about a hairs breadth from still having poolside changing facilities but nice pool with friendly staff and never really too busy. Ploughed up and down for 20lengths x 33m before moving into kick / pullbouy and paddles alternate sets. Good job Janey not around as I know I'd get a salvo of abuse for being in speedo's - "Taco, Burrito, there's something in your speedo" - is the usual line accompanied by a 2ft grin.
Nice and relaxing and defo value for money at only £1.60 with a Westminster Residents Card. Have good laned sessions for adult swim every night and a.m so no kids, just swimmers.
Finished up around 7.30 and met Jimmy, Fitz and Mel for ZiZi dinner - Jimmy had swung comp tickets to a Bond screening so went and saw Casino Royale - frikking marvellous - Daniel Craig has thrown the cheesemakers of Pussy Brosnans day down the well - sharp, slick, re-invented and quite sure that ian Fleming, Cubby and Co. all smiling in heaven that Bond's back.
Swimming tonight at the Seymour baths - truly old school baths about a hairs breadth from still having poolside changing facilities but nice pool with friendly staff and never really too busy. Ploughed up and down for 20lengths x 33m before moving into kick / pullbouy and paddles alternate sets. Good job Janey not around as I know I'd get a salvo of abuse for being in speedo's - "Taco, Burrito, there's something in your speedo" - is the usual line accompanied by a 2ft grin.
Nice and relaxing and defo value for money at only £1.60 with a Westminster Residents Card. Have good laned sessions for adult swim every night and a.m so no kids, just swimmers.
Finished up around 7.30 and met Jimmy, Fitz and Mel for ZiZi dinner - Jimmy had swung comp tickets to a Bond screening so went and saw Casino Royale - frikking marvellous - Daniel Craig has thrown the cheesemakers of Pussy Brosnans day down the well - sharp, slick, re-invented and quite sure that ian Fleming, Cubby and Co. all smiling in heaven that Bond's back.
Thursday, November 16, 2006
November 15th - 158 days until Marathon - 4.5miles 41 mins
Three days late & I've finally managed to print out my 24 week schedule which I'll use to hit the 3 hr target for running a marathon.
April 22nd minus 24 weeks is November the 12th. Today is April the 15th. Dang.
3 days late - Not the aupicious start I was looking for but I've a bona fide excuse....I was getting married...and on honeymoon...and day one and two of my training would have been in 35 degree plus temps with 90% humidity or at 35,000 feet flying back from Mexico on day two.
Day three went better. Its a superb contrast, running in scorching heat in Mexico along a busy road, or running in nice cool drizzzle around the Royal Parks in London. I'll take the drizzle any day please.
Ran for 41 minutes with intermittent fartlek (for non-runners it means fast-slow-fast-slow) - its a Swedish word meaning 'speed-play' which also translates not so literally into interval training requiring fast running, recovery, fast running recovery.... you get the picture... basically it builds up stamina.
Got to wear my nice slinky running tights which Janeywife hasn't seen yet....although I kow I'll be pilloried once she does get to see them, as well as my new trainers and insoles from Profeet (www.profeet.co.uk - defo reccomend them for any increase in training) - all good.
Queen Liz was at home after opening parliment today - first time I've seen her standard above BuckPalace in ages - was defo a highlight of my run, its not every day you get to run past the Queens house.
The Wednesday night runners from the Serpentine Running Club were out en mass - jolly lot thought not for me - much prefer to run at my own pace on my own time - I think I've realised that running truly is my time out where I call the shots.
Run and pace was good, benefited from some new stretches given to me from the guys at Profeet to workout and stretch my i-bands and glutes. These are a whole new world of muscles for me and two weeks ago I would have told you to look for them in NewMusicalExpress rather than Physio's Weekly.
Suprised that felt good throughout as I think my fitness has dipped a little since leaving UK a fortnight ago to get married. Still, felt good all the way around.
Still unpacking and washing after a fortnight away - the flat looks like a chinese laundry but after a good long run for all I cared it could have been a chinese laundry and I wouldn't have been too fussed.
Janeywife home late after client schmoozing drinks at ntional Gallery - I think she could have topped herself - not what she really wanted day one home from honeymoon...buggers wouldn't give her any lee-way taking into account we'd just flown for 24hrs on 3 different flights.
April 22nd minus 24 weeks is November the 12th. Today is April the 15th. Dang.
3 days late - Not the aupicious start I was looking for but I've a bona fide excuse....I was getting married...and on honeymoon...and day one and two of my training would have been in 35 degree plus temps with 90% humidity or at 35,000 feet flying back from Mexico on day two.
Day three went better. Its a superb contrast, running in scorching heat in Mexico along a busy road, or running in nice cool drizzzle around the Royal Parks in London. I'll take the drizzle any day please.
Ran for 41 minutes with intermittent fartlek (for non-runners it means fast-slow-fast-slow) - its a Swedish word meaning 'speed-play' which also translates not so literally into interval training requiring fast running, recovery, fast running recovery.... you get the picture... basically it builds up stamina.
Got to wear my nice slinky running tights which Janeywife hasn't seen yet....although I kow I'll be pilloried once she does get to see them, as well as my new trainers and insoles from Profeet (www.profeet.co.uk - defo reccomend them for any increase in training) - all good.
Queen Liz was at home after opening parliment today - first time I've seen her standard above BuckPalace in ages - was defo a highlight of my run, its not every day you get to run past the Queens house.
The Wednesday night runners from the Serpentine Running Club were out en mass - jolly lot thought not for me - much prefer to run at my own pace on my own time - I think I've realised that running truly is my time out where I call the shots.
Run and pace was good, benefited from some new stretches given to me from the guys at Profeet to workout and stretch my i-bands and glutes. These are a whole new world of muscles for me and two weeks ago I would have told you to look for them in NewMusicalExpress rather than Physio's Weekly.
Suprised that felt good throughout as I think my fitness has dipped a little since leaving UK a fortnight ago to get married. Still, felt good all the way around.
Still unpacking and washing after a fortnight away - the flat looks like a chinese laundry but after a good long run for all I cared it could have been a chinese laundry and I wouldn't have been too fussed.
Janeywife home late after client schmoozing drinks at ntional Gallery - I think she could have topped herself - not what she really wanted day one home from honeymoon...buggers wouldn't give her any lee-way taking into account we'd just flown for 24hrs on 3 different flights.
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