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
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