Type: Rest
HR Zone: N/A
Schedule: Rest
Actual: 18 min Easy (1.6 miles)
Due to the re-shuffle of my schedule I planned on going for an easy 30 minute run. As I started my run I thought I'd have a change and I went down the old railway line behind our house. It was very nice until I turned around at the end and about 1.5 miles into the run my right leg exploded in pain. OK maybe that's making it more dramatic than it was but it wasn't nice. I hadn't taken any Ibuprofen before this run as I thought it wouldn't matter as it was such a short run. Wrong decision!!! I hobbled home and iced my leg.
Today's lesson : Take the Ibuprofen before EVERY run until these shin splints calm down.
Tuesday, July 9, 2013
4/7/2013 - Day 25
Type: Recovery Run
HR Zone: 65-70% (approx 157 bpm)
Schedule: 30 mins easy
Actual: Rest
I was exhausted! My daughter had had surgery on her ears on Tuesday and last night I slept in the armchair in the living room as she slept on the sofa because it was the only place she could get comfortable. Suffice to say I didn't sleep much!!
Today's lesson : I'm not a full time athlete. Sometimes real life takes over.
HR Zone: 65-70% (approx 157 bpm)
Schedule: 30 mins easy
Actual: Rest
I was exhausted! My daughter had had surgery on her ears on Tuesday and last night I slept in the armchair in the living room as she slept on the sofa because it was the only place she could get comfortable. Suffice to say I didn't sleep much!!
Today's lesson : I'm not a full time athlete. Sometimes real life takes over.
3/7/2013 - Day 24
Type: Non-running workout
HR Zone: N/A
Schedule: Upper body workout/flexibility
Actual: 5 mile easy run (approx 157 bpm)
Due to last nights non-training related exploits, I've had to shuffle this week around. Decided to go for an easy run tonight and then do intervals tomorrow.
As I've mentioned before, I'm trying to run as much of the marathon route during my training runs as possible to get familiar with the roads. Tonight I headed out through Lady Bay.
Pleasant run, felt good during run and satisfied when finished.
Pain management : Ibuprofen before run and strapped up right ankle
HR Zone: N/A
Schedule: Upper body workout/flexibility
Actual: 5 mile easy run (approx 157 bpm)
Due to last nights non-training related exploits, I've had to shuffle this week around. Decided to go for an easy run tonight and then do intervals tomorrow.
As I've mentioned before, I'm trying to run as much of the marathon route during my training runs as possible to get familiar with the roads. Tonight I headed out through Lady Bay.
Pleasant run, felt good during run and satisfied when finished.
Pain management : Ibuprofen before run and strapped up right ankle
Friday, July 5, 2013
2/7/2013 - Day 23
Type: Interval
HR Zone: 70-95% (157-185 bpm)
Schedule: 15 min Easy/4 mins hard, 2 mins easy, repeat 5 times/15 min Easy
Actual: Rest
HR Zone: 70-95% (157-185 bpm)
Schedule: 15 min Easy/4 mins hard, 2 mins easy, repeat 5 times/15 min Easy
Actual: Rest
I'd like to say that my legs felt tired and I thought a rest day would be good. Or maybe that I had to help out my family, or something along those lines. What actually caused me to have a rest day was that a band I like, Max Raptor, were playing Bodega in Nottingham and I decided to go at the last minute!! So I've re-arranged everything this week to fit the different runs in and will work harder at them due to my ingulgence!!!
P.S. The gig was amazing!! Max Raptor are brilliant live, great performers.
1/7/2013 - Day 22
Type: Recovery/Easy run
HR Zone: 70-75% (approx 157 bpm)
Schedule: 25 min Easy
Actual: 6-a-side football (and gait analysis)
Went to Sweatshop for my gait analysis before playing football tonight. The guy there was very helpful and explained everything as we went along. Turns out I have a very neutral running style, my foot strike position is very good (being just under my hips/centre of gravity) and all in all a good running style (except for my upper body that needs some work on the position). This pleased me a lot seeing as I changed my running style recently and made me feel the change was worthwhile and correct. As I have a neutral style it means I have a much larger selection of running shoes to choose from on payday!!!
(football was good by the way. We won 4-3 in a close game which saw me pull of some cracking saves in goal :-))
Today's Lesson : Keep up the good work....oh and get new trainers!!
HR Zone: 70-75% (approx 157 bpm)
Schedule: 25 min Easy
Actual: 6-a-side football (and gait analysis)
Went to Sweatshop for my gait analysis before playing football tonight. The guy there was very helpful and explained everything as we went along. Turns out I have a very neutral running style, my foot strike position is very good (being just under my hips/centre of gravity) and all in all a good running style (except for my upper body that needs some work on the position). This pleased me a lot seeing as I changed my running style recently and made me feel the change was worthwhile and correct. As I have a neutral style it means I have a much larger selection of running shoes to choose from on payday!!!
(football was good by the way. We won 4-3 in a close game which saw me pull of some cracking saves in goal :-))
Today's Lesson : Keep up the good work....oh and get new trainers!!
30/6/2013 - Day 21
Type: Long Run
HR Zone: >75% (157bpm)
Schedule: 90 min easy
Actual: 103 mins easy (9.16 miles)
The Robin Hood marathon organisers had released the provisional marathon route this week, which I downloaded and immediately started stressing over!!! Well maybe I wasn't as dramatic as that but seeing the route and knowing the roads made me realise what I've undertaken. The route follows the half marathon route and then turns off with about a mile to go and heads out to the east side of Nottingham. The half marathon route is the same as last year and I'm fairly comfortable with the roads, having run the route last year and parts of it the year before. However the 2nd half of the marathon has sections I've never run before. Granted a big part of it I drive everyday as it's my route to work but I am unfamiliar with some of it.
So I decided that instead of the usual run routes I use I'll start using the roads that are on the marathon route. This started today when I went for a run out to my office and back and then down part of the Lady Bay section of the the route.
It was a reasonably hot and sunny day, I popped a couple of Ibuprofen, put my running belt on with some water and gummy bears in it and set off. And everything went well. My pace at recovery level is increasing slowly and I felt good the whole way. I did just over 9 miles but felt that I could have done more if I'd had more water and something to eat.
Feeling more confident about the marathon now as I feel that the training is working and making myself familiar with the route means I won't get any surprises!!
Today's Lesson : Ibuprofen seems to alleviate the pain from shin splints. Buy more ibuprofen!!!
Injury prevention for the run : Started to strap right ankle. Used Morrisons strapping bandage which adheres to itself and is reusable and followed some YouTube guides. Felt good. Might need to do right ankle in future as well. And knee strapping. It is worth YouTubing how to guides for support taping as it's a goldmine!!!
HR Zone: >75% (157bpm)
Schedule: 90 min easy
Actual: 103 mins easy (9.16 miles)
The Robin Hood marathon organisers had released the provisional marathon route this week, which I downloaded and immediately started stressing over!!! Well maybe I wasn't as dramatic as that but seeing the route and knowing the roads made me realise what I've undertaken. The route follows the half marathon route and then turns off with about a mile to go and heads out to the east side of Nottingham. The half marathon route is the same as last year and I'm fairly comfortable with the roads, having run the route last year and parts of it the year before. However the 2nd half of the marathon has sections I've never run before. Granted a big part of it I drive everyday as it's my route to work but I am unfamiliar with some of it.
So I decided that instead of the usual run routes I use I'll start using the roads that are on the marathon route. This started today when I went for a run out to my office and back and then down part of the Lady Bay section of the the route.
It was a reasonably hot and sunny day, I popped a couple of Ibuprofen, put my running belt on with some water and gummy bears in it and set off. And everything went well. My pace at recovery level is increasing slowly and I felt good the whole way. I did just over 9 miles but felt that I could have done more if I'd had more water and something to eat.
Feeling more confident about the marathon now as I feel that the training is working and making myself familiar with the route means I won't get any surprises!!
Today's Lesson : Ibuprofen seems to alleviate the pain from shin splints. Buy more ibuprofen!!!
Injury prevention for the run : Started to strap right ankle. Used Morrisons strapping bandage which adheres to itself and is reusable and followed some YouTube guides. Felt good. Might need to do right ankle in future as well. And knee strapping. It is worth YouTubing how to guides for support taping as it's a goldmine!!!
Sunday, June 30, 2013
29/06/2013 - Day 20
Type: Tempo Run
HR Zone: >75%-85% (157 -175 bpm)
Schedule: 10 min Easy/30 min Steady/10 min Easy
Actual: 5km Rushcliffe Parkrun (@ approx 165 bpm rising to 185 for finish)
I really didn't want to do this. I'd had an awful nights sleep, I was aching and I was in a crap mood! But I hauled my fat ass out of bed and got ready, trying to perform my usual pre-Parkrun routine. I was running late so I decided to run the Rushcliffe event rather than Colwick as it's quicker to get to the start. I was able to warm up slightly before hand and decided to just take it easy and get round.
As the run started the sun came out, which I didn't appreciate at all!! I like the Rushcliffe event as it's a 2 lap course that is fairly flat except for 2 slight inclines that are about 50m long each. I tried to keep my HR at about recovery level but, as usual when running in a group, I ended up keeping pace with some of the other runners and it was slightly higher. Picked up the pace for the last half mile and finished in 29 minutes!! Now I know this may seem slow for a 5K run but it's the fastest I've run a Parkrun and clearly shows that the training is working as, not only are my times coming down but I felt like I had more "in the tank" at the end. I think I might destroy myself next week and see what I can do!
Today's Lesson: Keep believing in the training schedule
HR Zone: >75%-85% (157 -175 bpm)
Schedule: 10 min Easy/30 min Steady/10 min Easy
Actual: 5km Rushcliffe Parkrun (@ approx 165 bpm rising to 185 for finish)
I really didn't want to do this. I'd had an awful nights sleep, I was aching and I was in a crap mood! But I hauled my fat ass out of bed and got ready, trying to perform my usual pre-Parkrun routine. I was running late so I decided to run the Rushcliffe event rather than Colwick as it's quicker to get to the start. I was able to warm up slightly before hand and decided to just take it easy and get round.
As the run started the sun came out, which I didn't appreciate at all!! I like the Rushcliffe event as it's a 2 lap course that is fairly flat except for 2 slight inclines that are about 50m long each. I tried to keep my HR at about recovery level but, as usual when running in a group, I ended up keeping pace with some of the other runners and it was slightly higher. Picked up the pace for the last half mile and finished in 29 minutes!! Now I know this may seem slow for a 5K run but it's the fastest I've run a Parkrun and clearly shows that the training is working as, not only are my times coming down but I felt like I had more "in the tank" at the end. I think I might destroy myself next week and see what I can do!
Today's Lesson: Keep believing in the training schedule
28/6/2013 - Day 19
Type: Rest
HR Zone: N/A
Schedule: Rest
Actual: Rest
I thought about going for a recovery run today but my real-life got in the way and fortunately I couldn't fit the run in!!!
Legs felt much better and I'm looking forward to tomorrow's Parkrun
Today's lesson: Better scheduling of my time is needed to fit my family in around my training ;-)
HR Zone: N/A
Schedule: Rest
Actual: Rest
I thought about going for a recovery run today but my real-life got in the way and fortunately I couldn't fit the run in!!!
Legs felt much better and I'm looking forward to tomorrow's Parkrun
Today's lesson: Better scheduling of my time is needed to fit my family in around my training ;-)
27/06/2013 - Day 18
Type: Easy Run
HR Zone: >75% (157 bpm)
Schedule: 50 mins easy
Actual: Rest
My shins felt bad after yesterday's run so today I gave them a rest. I did a bit of research (online and with someone who has similar issues) and I think I'm suffering from full blown shin splints. I have always had pains down the outside of my shin, especially when I walk fast, but this pain on the inside is a new one but also a symptom of shin splints.
So I called Sweatshop Nottingham and will be getting a gait analysis done on Monday and price up some new runners :-) In the meantime I will be stocking up on Ibuprofen in order to help me through my training
HR Zone: >75% (157 bpm)
Schedule: 50 mins easy
Actual: Rest
My shins felt bad after yesterday's run so today I gave them a rest. I did a bit of research (online and with someone who has similar issues) and I think I'm suffering from full blown shin splints. I have always had pains down the outside of my shin, especially when I walk fast, but this pain on the inside is a new one but also a symptom of shin splints.
So I called Sweatshop Nottingham and will be getting a gait analysis done on Monday and price up some new runners :-) In the meantime I will be stocking up on Ibuprofen in order to help me through my training
Thursday, June 27, 2013
26/06/2013 - Day 17
Type: Non-Running
HR Zone: N/A
Schedule: Strength and flexibility workout
Actual: Easy 28 min run (2.64 miles)
I want to use Wednesdays as a strength workout day but haven't got back into the routine of using it that way. So this week I went for a short, easy run as I didn't do one on Monday. Most of my body was aching, either from my active session in goal on Monday or from the intervals I ran yesterday, but nothing was hurting in a bad way. I decided to tape up my right ankle for support to see if it would help with the pains I felt on my run last Sunday. So after watching a couple of YouTube clips I taped it up, warmed up and set off.
The first mile as done at the correct intensity (less than 158 bpm) but my pace was up by about 1.5 minutes a mile! This is the first real improvement I've seen since using a constructive training plan so I allowed myself a moment of satisfaction and had a big grin on my face. Then I realise I'd picked up the pace as I wasn't concentrating and had to get a grip!!!
The second mile was tricky. The muscle aches/soreness were still with me but no I had that electric/tingly feeling up the inside of my right shin. While it wasn't causing me agonising pain it was causing my leg to feel weak every time my foot hit the floor. Thankfully I got round and immediately iced my legs. Strange one that I will be looking up.
Anyway, all done and another day under my belt!
Today's Lesson: Remember that I am doing more running than I have ever done before and I will feel new aches and pains and need to work out what they are.
Mental note: get a gait analysis done ASAP as I think my teenage shin splints has become proper adult ones and I need new trainers!!!
HR Zone: N/A
Schedule: Strength and flexibility workout
Actual: Easy 28 min run (2.64 miles)
I want to use Wednesdays as a strength workout day but haven't got back into the routine of using it that way. So this week I went for a short, easy run as I didn't do one on Monday. Most of my body was aching, either from my active session in goal on Monday or from the intervals I ran yesterday, but nothing was hurting in a bad way. I decided to tape up my right ankle for support to see if it would help with the pains I felt on my run last Sunday. So after watching a couple of YouTube clips I taped it up, warmed up and set off.
The first mile as done at the correct intensity (less than 158 bpm) but my pace was up by about 1.5 minutes a mile! This is the first real improvement I've seen since using a constructive training plan so I allowed myself a moment of satisfaction and had a big grin on my face. Then I realise I'd picked up the pace as I wasn't concentrating and had to get a grip!!!
The second mile was tricky. The muscle aches/soreness were still with me but no I had that electric/tingly feeling up the inside of my right shin. While it wasn't causing me agonising pain it was causing my leg to feel weak every time my foot hit the floor. Thankfully I got round and immediately iced my legs. Strange one that I will be looking up.
Anyway, all done and another day under my belt!
Today's Lesson: Remember that I am doing more running than I have ever done before and I will feel new aches and pains and need to work out what they are.
Mental note: get a gait analysis done ASAP as I think my teenage shin splints has become proper adult ones and I need new trainers!!!
Tuesday, June 25, 2013
25/6/2013 - Day 16
Type: Interval Run
HR Zone: >75% to 90% (160 up to 185)
Schedule: 15 min Easy/3 mins hard, 2 mins easy, repeat 5 times/15 min Easy
Actual: As scheduled!
I was looking forward to this run. My legs were feeling good after the weekend and I was feeling better about training. The easy part of the run seemed quicker than usual, which is always nice. The 1st set was fun, it's always nice to stretch your legs!
Then the little niggly pains reared their ugly heads and the little monkey on my shoulder started telling me to jack it in after a couple of sets and walk home. So when I got through sets 3 and 4 I was pretty chuffed with myself! Finished the 5th set with a smile on my face (well it could have been a grimace but I didn't care!!).
The weird electric tingling feeling shooting up my right leg was back (along with a new pain in my hip that I think was from football last night) that I might have to google but other than that felt pretty good!!!
Lesson for today : Keep going.
HR Zone: >75% to 90% (160 up to 185)
Schedule: 15 min Easy/3 mins hard, 2 mins easy, repeat 5 times/15 min Easy
Actual: As scheduled!
I was looking forward to this run. My legs were feeling good after the weekend and I was feeling better about training. The easy part of the run seemed quicker than usual, which is always nice. The 1st set was fun, it's always nice to stretch your legs!
Then the little niggly pains reared their ugly heads and the little monkey on my shoulder started telling me to jack it in after a couple of sets and walk home. So when I got through sets 3 and 4 I was pretty chuffed with myself! Finished the 5th set with a smile on my face (well it could have been a grimace but I didn't care!!).
The weird electric tingling feeling shooting up my right leg was back (along with a new pain in my hip that I think was from football last night) that I might have to google but other than that felt pretty good!!!
Lesson for today : Keep going.
24/6/2013 - Day 15
Type: Recovery Run
HR Zone: >75% (157 bpm)
Schedule: 25 min easy
Actual: 5-a-side football
After a good run yesterday and time restraints today I decided to not run at all. Turns out I was a bit busier in goal this week than I normally am and it felt like I'd had a anaerobic workout!!
HR Zone: >75% (157 bpm)
Schedule: 25 min easy
Actual: 5-a-side football
After a good run yesterday and time restraints today I decided to not run at all. Turns out I was a bit busier in goal this week than I normally am and it felt like I'd had a anaerobic workout!!
23/6/2013 - Day 14
Type: Long Run
HR Zone: >75% (157 bpm)
Schedule: 80 mins easy
Actual: 85 mins easy (approx 7.5 miles)
After the crappy run last Sunday I was a little bit apprehensive about this one. I think that when I'm another 6 or 7 weeks into training I will look back at this run as an important one. I realise it's only 2 weeks in but the amount of times I wanted to stop during the first 30 minutes, the amount of times I thought about reducing the time I was going to be out was bordering on annoying!! Didn't get an exact mileage as my phone died along with my music (luckily "Matters at All" by Kids in Glasshouses was the last song so the last 15 minutes I had that in my head!) and my timer. Ended up having to reset my HR Monitor so it's stopwatch would start and I then added it on to the last known time on my phone!! What a kerfuffle!
Really, really pleased with this one.
Today's lesson : Ignore the monkey on your shoulder.....
HR Zone: >75% (157 bpm)
Schedule: 80 mins easy
Actual: 85 mins easy (approx 7.5 miles)
After the crappy run last Sunday I was a little bit apprehensive about this one. I think that when I'm another 6 or 7 weeks into training I will look back at this run as an important one. I realise it's only 2 weeks in but the amount of times I wanted to stop during the first 30 minutes, the amount of times I thought about reducing the time I was going to be out was bordering on annoying!! Didn't get an exact mileage as my phone died along with my music (luckily "Matters at All" by Kids in Glasshouses was the last song so the last 15 minutes I had that in my head!) and my timer. Ended up having to reset my HR Monitor so it's stopwatch would start and I then added it on to the last known time on my phone!! What a kerfuffle!
Really, really pleased with this one.
Today's lesson : Ignore the monkey on your shoulder.....
22/6/2013 - Day 13
Type: Temp Run
HR Zone: 80-85% (approx 175 bpm)
Schedule: 10 mins Easy/20 mins Steady/10 mins easy
Actual: Colwick Parkrun @ approx 160 bpm
First proper run since hurting my calf muscle so I decided to plod around Colwick Park and treat it like a recovery run. And I think I made the right decision. Got round comfortably without any major pains and also meant I got to run in amongst some different faces this week!
I'd really wanted to run this Parkrun as it was the 2nd birthday of the Colwick run and these are some of the people that have made running enjoyable for me :-)
HR Zone: 80-85% (approx 175 bpm)
Schedule: 10 mins Easy/20 mins Steady/10 mins easy
Actual: Colwick Parkrun @ approx 160 bpm
First proper run since hurting my calf muscle so I decided to plod around Colwick Park and treat it like a recovery run. And I think I made the right decision. Got round comfortably without any major pains and also meant I got to run in amongst some different faces this week!
I'd really wanted to run this Parkrun as it was the 2nd birthday of the Colwick run and these are some of the people that have made running enjoyable for me :-)
21/6/2013 - Day 12
Type: Rest
HR Zone: N/A
Schedule: Rest
Actual: 2.25 miles easy
I needed to get out and run today as I hadn't all week after hurting my calf last Sunday. So I decided to just do 2 miles at an easy pace to test my leg. I warmed up for 20 minutes on the exercise bike, stretched and tiger balmed my leg!
Got round, nothing really hurt, pleased and relieved.
Today's Lesson : Don't be scared. Listen to your body
HR Zone: N/A
Schedule: Rest
Actual: 2.25 miles easy
I needed to get out and run today as I hadn't all week after hurting my calf last Sunday. So I decided to just do 2 miles at an easy pace to test my leg. I warmed up for 20 minutes on the exercise bike, stretched and tiger balmed my leg!
Got round, nothing really hurt, pleased and relieved.
Today's Lesson : Don't be scared. Listen to your body
20/6/2013 - Day 11
Type: Steady Run
HR Zone: >80% (approx 170 bpm)
Schedule: 45 min steady run
Actual: Rest
Had decided yesterday to use this as a rest day to help my leg out. Hopefully it will work. Find out tomorrow!
HR Zone: >80% (approx 170 bpm)
Schedule: 45 min steady run
Actual: Rest
Had decided yesterday to use this as a rest day to help my leg out. Hopefully it will work. Find out tomorrow!
19/6/2013 - Day 10
Type: Non-Run/Rest
HR Zone: N/A
Schedule: Non Running workout/upperbody
Actual: Rest
Rested everything today. Leg felt better when walking on it and I hoped that a couple of days rest would do it good (decided tomorrow to be a rest day as well)
HR Zone: N/A
Schedule: Non Running workout/upperbody
Actual: Rest
Rested everything today. Leg felt better when walking on it and I hoped that a couple of days rest would do it good (decided tomorrow to be a rest day as well)
Wednesday, June 19, 2013
18/6/2013 - Day 9
Type: Interval Run
HR Zone: >75% to 90% (160 up to 185)
Schedule: 15 min Easy/3 mins hard, 2 mins easy, repeat 5 times/15 min Easy
Actual: 20 km on exercise bike @ 130-150 bpm
Jumped on the bike again today. After 5 km at 130 bpm (which is the equivalent of 75% max HR while running) I did 1 km on a higher resistance setting and at a higher pulse (approx 150 bpm). Then 4 km back at easy, another 1 km at the higher resistance and then 9km at easy.
Good workout and hopefully it is still contributing to my aerobic endurance even if my legs aren't getting the miles in them. I figure this is better than nothing.
Leg felt good so I will take tomorrow as a running rest day (probably do an upper body workout) and then re-adjust this weeks schedule and see if I can salvage the week!
HR Zone: >75% to 90% (160 up to 185)
Schedule: 15 min Easy/3 mins hard, 2 mins easy, repeat 5 times/15 min Easy
Actual: 20 km on exercise bike @ 130-150 bpm
Jumped on the bike again today. After 5 km at 130 bpm (which is the equivalent of 75% max HR while running) I did 1 km on a higher resistance setting and at a higher pulse (approx 150 bpm). Then 4 km back at easy, another 1 km at the higher resistance and then 9km at easy.
Good workout and hopefully it is still contributing to my aerobic endurance even if my legs aren't getting the miles in them. I figure this is better than nothing.
Leg felt good so I will take tomorrow as a running rest day (probably do an upper body workout) and then re-adjust this weeks schedule and see if I can salvage the week!
17/6/2013 - Day 8
Type: Easy Run
HR Zone: >75% (156-160)
Schedule: 25 min easy run
Actual: 20 km on exercise bike @ approx 130 bpm (and 5-a-side football in goal)
Thankfully my leg wasn't too bad in the morning. Was able to walk with a limp without too much pain. Realised I wouldn't be able to run on it so after a day of ice and massage I decided to get on my exercise bike and get it warmed up as I was meant to be playing football at 9pm. Before riding I applied a decent amount of magic cream, otherwise known as Tiger Balm! This stuff is great.
Felt good on the bike. Muscle that I'd hurt didn't seem to be being used on the bike as I had no pain and I felt better knowing that I was doing some aerobic work even though I wasn't running. The panic of losing training time that I experienced yesterday reduced and the belief came back.
Jogged slightly at football to test my leg and, while it was painful, it felt that it wasn't anything serious. The plan is to use the bike again tomorrow and then test the leg on Wednesday.
HR Zone: >75% (156-160)
Schedule: 25 min easy run
Actual: 20 km on exercise bike @ approx 130 bpm (and 5-a-side football in goal)
Thankfully my leg wasn't too bad in the morning. Was able to walk with a limp without too much pain. Realised I wouldn't be able to run on it so after a day of ice and massage I decided to get on my exercise bike and get it warmed up as I was meant to be playing football at 9pm. Before riding I applied a decent amount of magic cream, otherwise known as Tiger Balm! This stuff is great.
Felt good on the bike. Muscle that I'd hurt didn't seem to be being used on the bike as I had no pain and I felt better knowing that I was doing some aerobic work even though I wasn't running. The panic of losing training time that I experienced yesterday reduced and the belief came back.
Jogged slightly at football to test my leg and, while it was painful, it felt that it wasn't anything serious. The plan is to use the bike again tomorrow and then test the leg on Wednesday.
16/6/2013 - Day 7
Type: "Long Run"
HR Zone: >75% (156-160)
Schedule: At least 1hr 15min or 6-8 miles
Actual: 4.2 miles
I was looking forward to this run. Felt good and the weather was nice. Planned on doing a 4 mile out-and-back. Cut it short and turned at the 3.5 mile point as my legs were feeling slightly sore and I didn't want to push it.
Then at the 4 mile point my left calf suddenly hurt. A lot. One step it was fine and then the next it nearly gave way under me. I stopped, massaged it, stretched it and tried to set off again. That was a bad idea. So I walked home (luckily there is a short cut that meant I only had to limp home 2 miles!) with the constant panicky dread that I had ruined my training in the 1st week.
Cold bath and ice packs on my calf when I got home. Pinpointed the problem as being the muscle responsible for when you stand on your toes. Sat and felt sorry for myself all night :-(
HR Zone: >75% (156-160)
Schedule: At least 1hr 15min or 6-8 miles
Actual: 4.2 miles
I was looking forward to this run. Felt good and the weather was nice. Planned on doing a 4 mile out-and-back. Cut it short and turned at the 3.5 mile point as my legs were feeling slightly sore and I didn't want to push it.
Then at the 4 mile point my left calf suddenly hurt. A lot. One step it was fine and then the next it nearly gave way under me. I stopped, massaged it, stretched it and tried to set off again. That was a bad idea. So I walked home (luckily there is a short cut that meant I only had to limp home 2 miles!) with the constant panicky dread that I had ruined my training in the 1st week.
Cold bath and ice packs on my calf when I got home. Pinpointed the problem as being the muscle responsible for when you stand on your toes. Sat and felt sorry for myself all night :-(
Sunday, June 16, 2013
15/6/2013 - Day 6
Type: Tempo
HR Zone: >75% to 90% (160 up to 185)
Schedule: 10 min Easy/20 mins steady/10 min Easy
Actual: Parkrun (30:19)
Saturdays on my schedule are a tempo run but I'm going to be running a Parkrun if I can instead. Parkruns are run every Saturday in loads of parks up and down the country (and around the world). It's free to register and run and is a timed 5K course. My "home" Parkrun is at Colwick Park in Nottingham, which is where I ran this morning.
Ran it today, trying to keep my HR at a steady rate (about 170) and then stepped it up for the last half mile. Was hoping for a minute quicker but I'll take today's time. Hoping I will start to see these times come down each week as training goes on.
Today's lesson : Must get over this fear of failing during a run and not pushing myself to the limit when training. Any ideas how?
HR Zone: >75% to 90% (160 up to 185)
Schedule: 10 min Easy/20 mins steady/10 min Easy
Actual: Parkrun (30:19)
Saturdays on my schedule are a tempo run but I'm going to be running a Parkrun if I can instead. Parkruns are run every Saturday in loads of parks up and down the country (and around the world). It's free to register and run and is a timed 5K course. My "home" Parkrun is at Colwick Park in Nottingham, which is where I ran this morning.
Ran it today, trying to keep my HR at a steady rate (about 170) and then stepped it up for the last half mile. Was hoping for a minute quicker but I'll take today's time. Hoping I will start to see these times come down each week as training goes on.
Today's lesson : Must get over this fear of failing during a run and not pushing myself to the limit when training. Any ideas how?
13/6/2013 - Day 4
Type: Easy Run
HR Zone: >70% (156)
Schedule: 40 min easy run
Actual: As scheduled!!
Legs felt good all day. Played 5-a-side football (only as goalkeeper so there isn't any running around!!) for 40 minutes (got battered!!) and then went for run after a quick stretch.
5km and 40 minutes later I arrive home with a big smile on my face! Run went well and everything felt "OK".
Today's lesson: Don't neglect to have rest days!!!
HR Zone: >70% (156)
Schedule: 40 min easy run
Actual: As scheduled!!
Legs felt good all day. Played 5-a-side football (only as goalkeeper so there isn't any running around!!) for 40 minutes (got battered!!) and then went for run after a quick stretch.
5km and 40 minutes later I arrive home with a big smile on my face! Run went well and everything felt "OK".
Today's lesson: Don't neglect to have rest days!!!
12/6/2013 - Day 3
Type: Non-Running
HR Zone: N/A
Schedule: Rest/running drills/Strength training
Actual: Total rest!!
Took the chance to have a rest day. Calf muscles ached a bit but seemed much better.
Did nothing! (Although I did find my wife's old passport so I can now send this off with her form and get it renewed :-) )
HR Zone: N/A
Schedule: Rest/running drills/Strength training
Actual: Total rest!!
Took the chance to have a rest day. Calf muscles ached a bit but seemed much better.
Did nothing! (Although I did find my wife's old passport so I can now send this off with her form and get it renewed :-) )
11/6/2013 - Day 2
Type: Interval
HR Zone: >70% to 80% (156 up to 173)
Schedule: 15 min Easy/2 Min Steady:2 Min Easy-repeat 5 times/15 min Easy
Actual: As scheduled!!
I wasn't going to go out today. My calf muscles were feeling very sore in the morning but by the time I got home from work they felt sort of OK. Warmed up (bit of extra stretching of my calves) and set off.....
.....and it hurt. A lot.
I got through the run. Intervals were at the right intensity and I felt OK with my breathing and everything except my calves. They felt very tired. The last 15 minute cool down jog home was cut short and I walked most of the way.
Iced my legs with packs when I got home. Seemed to help. Let's see how they feel tomorrow.....
HR Zone: >70% to 80% (156 up to 173)
Schedule: 15 min Easy/2 Min Steady:2 Min Easy-repeat 5 times/15 min Easy
Actual: As scheduled!!
I wasn't going to go out today. My calf muscles were feeling very sore in the morning but by the time I got home from work they felt sort of OK. Warmed up (bit of extra stretching of my calves) and set off.....
.....and it hurt. A lot.
I got through the run. Intervals were at the right intensity and I felt OK with my breathing and everything except my calves. They felt very tired. The last 15 minute cool down jog home was cut short and I walked most of the way.
Iced my legs with packs when I got home. Seemed to help. Let's see how they feel tomorrow.....
10/6/2013 - Day 1
Type: Recovery Run
HR Zone: >70% (HR 156)
Schedule: 15 minutes Easy
Actual: 30 minutes and a walk!
Day 1 of a 16 week training schedule was upon me. I have been "nonsense" training up to now i.e. no real structure, just doing various runs here and there. Over the last couple of weeks I have been trying to change my running style so that my foot strike wasn't heal-toe anymore but the whole foot striking the ground at the same time. However, smarty pants here has been researching running styles online and last week I tried to make another change so that the front of my foot was striking first and my heel was barely touching the floor. So, after a week of doing this tonight's run turned out to be very painful! I don't think my calf muscles have fully adapted yet and they were VERY sore and tired. My schedule had said to do 15 minutes easy pace (70% max HR) but I'd decided to do 40 minutes. It ended after 30 minutes with a 3/4 mile walk home!
Today's Lesson: Stick to the training plan and don't over do it. It's only Day 1!!!
Training for my 1st marathon
I've been toying with the idea of running a full marathon for a year or so now but had been coming up with reasons (well more like excuses!) to delay doing one.
But sometimes it just takes one or two things to push you over the line of commitment, that line where you have a reason to dismiss the excuses. A line when you find reasons to DO something rather than to not do it. I found the things that pushed me over this line in the form of one Mr Richard J Oliver and Maggie's Centre Nottingham.
But sometimes it just takes one or two things to push you over the line of commitment, that line where you have a reason to dismiss the excuses. A line when you find reasons to DO something rather than to not do it. I found the things that pushed me over this line in the form of one Mr Richard J Oliver and Maggie's Centre Nottingham.
Until recently I only knew Richard Jamie Oliver as the keyboardist in my favourite band. However through the wonders of the Internet and social media I discovered that he is an extremely talented artist and very fit (I'm sure there are other things but I'm not THAT obsessed with him!!). His paintings are stunning (www.richardjoliver.com) and I will own one...one day. But it wasn't this that inspired me. It was his all round attitude to life. I can't put my finger on it but sometimes you pick up on things that people write, the way it's worded, a general feel.....(also seeing his photographs he takes during some of his runs motivated me, made me want to get outside and run). Richard is the same age as me (well nearly, only school year younger than me!) and seeing what he does, the way he looks (OK, OK might have a bit of a man-crush on him! Would love to have the guts to style myself even a tiny bit like him), how he handles himself, made me... well.... think. Again. He had been told by a doctor he wouldn't run again and proceeded to prove him wrong by racking up a couple of hundred miles. Got me thinking....again. And he always seems so grateful of what he has achieved and what he is able to do. The bottom line is he made me think. He made me think about what I was doing and what I could do. What I could achieve. I could just wallow in the fact that I'm nearly 40 and I hadn't really achieved much (family aside) and that it was too late to do anything and that is that. Or I could do something. Learn something new that I had always wanted to. Change the way I act, the way I present myself and my attitude on life. And that you should persevere, even when you might feel like giving up.
Look, I'm not saying there aren't other people who inspire and motivate me, because there are. I'm not saying that he is the only person that could have made me feel this way, because he probably isn't. But I am eternally grateful to him because he did and still does inspire and motivate me.
Once I had changed my outlook on things I needed a marathon to run. The Robin Hood Marathon hadn't been run in 2012 and there were rumours that it wouldn't be run again until 2014, so I sort of penciled that in my mind as the one. However I got a newsletter email a couple of months ago to say it was on! I went on the site to see how much it was to enter and a wave self doubt came flooding back over me. I can't run a marathon, the voice in my head said. You can't train that hard. You'll fail. Everyone will say they told you so. They'll say they knew you couldn't do it.......
It was when I was about to close the browser window that I saw the charity list. On the list one stood out.
Maggie's.
It was when I was about to close the browser window that I saw the charity list. On the list one stood out.
Maggie's.
Until 7 months ago I would have had no idea, whatsoever, what this charity was. And I'm guessing a lot of people reading this won't have any idea right now. Maggie's is an organisation that provides support and guidance for people suffering from, dealing with, recovering from cancer. And not just them but anyone who has been touched by it. Let me quickly explain why I am aware of them.
My wife was diagnosed with Stage 1 Cervical Cancer in 2011. It was very early and luckily for us the treatment for this was for my wife to have a hysterectomy (I use the word "luckily" as no other treatments were required. I am in no way playing down how serious an operation this is but the fact that it was a definite on off treatment meant we felt very lucky). As we have no intention of having any more children we were, again, lucky. Everything went very well, the treatment and care were excellent and there was very little chance of any further illness for her. Great. However, my wife didn't deal with the emotional impact of what she had gone through very well. The week before her check ups she would be an emotional mess. She refused to talk to anyone about how she felt. Physically she was fine but emotional not so fine. So when at her 12 month check up we saw a different consultant who clearly noticed her emotional turmoil, we got introduced to a nurse that volunteered at the Maggie's Centre in Nottingham. We had no idea it was on the site or what it was. The nurse talked us through what it does and said we should pop over for a coffee. I practically had to drag my wife over there with her making every excuse under the sun to not have to deal with anything at that time.
The building is beautiful and I can't believe we had never seen it before on our many visits to the hospital! From the second we walked in it felt relaxing and welcoming. It took Tracey all of 5 seconds to break down and pour her heart out to Kate, who had met us as we walked in. Just for that one thing I will be forever thankful for the centre. We've been back a couple of times now and had coffee and we have both been able to speak with other cancer survivors and people currently undergoing treatment. I am trying to encourage Tracey to go there more and I hope she will and continue to deal with the emotional aftermath of her illness.
So that's Maggie's. I've had personal experience of the benefits it provides and I've also spoken with people at the centre who it has and is helping.
So that's Maggie's. I've had personal experience of the benefits it provides and I've also spoken with people at the centre who it has and is helping.
Anyway, back to when I was about to close my browser......
I saw Maggie's in the list and decided that this was my chance to give something back to an organisation that has and is helping me. The least I could do was commit to training for and then running 26.2 miles and try to raise some money for them to continue their good work. I contacted Angela at the Nottingham Centre and got signed up to run for them.
I saw Maggie's in the list and decided that this was my chance to give something back to an organisation that has and is helping me. The least I could do was commit to training for and then running 26.2 miles and try to raise some money for them to continue their good work. I contacted Angela at the Nottingham Centre and got signed up to run for them.
And on 29th September 2013 I will be proudly wearing this vest and running the Robin Hood Marathon :-)
Sharif
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