Tuesday 22nd April
Track session tonight, 8 * 500m, one group, 3 minutes off the lead runner. On the face of it, this should be easy, just 4km (2.5 miles) of running. What made it tough for me was the pyschological part. None of the people who run in group 3 with me were there, which meant it was a certainty I was going to finish last on all of the reps. All the people there were either track athletes, or very good 5k or 10k runners.
I was hopelessly out of my depth. On most of the reps I was a good 50m behind the next slowest runner. Most of the other athletes were walking back to the start line when I was running my last 100m.
Still, it was a good session for me, and I managed all the reps and pushed myself hard, to the point where I felt I was going to pass out at one stage. It doesn't bother me finishing last, I know I'm not the slowest runner in the world and these sessions are obviously working for me. I could leave with my head held high.
What was a worry though, was that my left heel was hurting during the session, and for once I had the good sense to put some ice on it when I got home.
Wednesday 23rd April
Today was my trip to see the musical "Hairspray" in London (an event I had organised!) so I booked a later train to make sure I could fit in a run in the morning. I opted to do hill reps in the end, a bit of a silly risk, but the heel felt a bit better and I need to put in this kind of session regularly. And it was a lovely day to be outside.
Jog out to the ridge, 10 hill reps, run up, jog down, then a 5 minute jog out to Lydiard, then another set of 10. Jog back to the gym. I wasn't able to push as hard as I would have liked, but I'm definitely getting faster going up that hill.
Thursday 24th April
The heel is fine now, and I want it to stay that way for the Corsham 10k on Sunday, so I didn't risk running. Instead I did RPM and then did some core work, which felt good. Need to do these exercises more frequently.
Thursday 24 April 2008
Monday 21 April 2008
Highworth 5 mile road race
Friday 18th April
Complete rest.
Saturday 19th April
Body pump in the morning. Went very light on squats and lunges. The chest track felt more comfortable. Nice to see some new faces in the class, but I was lonely with none of my friends there, ie no Kathryn, Emma, Andy, Terry et al. It kind of feels a bit pointless without the social side.
Tried to weigh myself but unfortunately the scales had broken so not possible. Not too happy about this, I want to keep a close eye on my weight from now on.
Sunday 20th April
Highworth 5 mile road race. This is my third year at the event, and I have done well the last two years. I like the smaller, local events. This was no exception and when I arrived at the race it was nice to see so many familiar faces.
As for the race itself, I set off at a good pace - probably too good - and did the first mile in 7 minutes 15 seconds. I couldn't quite maintain it, but kept pushing myself hard and averaged 7 1/2 minute miles for the first four miles. Unfortunately there is a monster hill in the last mile so I couldn't maintain that pace, but I was very happy with my time of 38 minutes 37 seconds (38:28 according to my watch), a new PB at this distance.
Probably the highlight of my day was having my photo taken with my friends from the Swindon Harriers for Swindon Web. It's really nice to be part of a group sometimes.
Went for a longer, steady run in the evening with Steph (Andy's girlfriend). We did the Elcombe route, but I was feeling very tired and my left heel / calf was hurting. I wasn't prepared to risk a repeat of the injury I sustained in the Reading half marathon and we walked the last mile back to the gym.
Needless to say I celebrated the PB with a curry and one or two beers in the evening.
Monday 21st April
Just ran on the treadmill tonight, 8k nice and steady. The calf is better, but I didn't want to risk jarring it on pavement, and I want to be right for the Corsham 10k on Sunday.
Complete rest.
Saturday 19th April
Body pump in the morning. Went very light on squats and lunges. The chest track felt more comfortable. Nice to see some new faces in the class, but I was lonely with none of my friends there, ie no Kathryn, Emma, Andy, Terry et al. It kind of feels a bit pointless without the social side.
Tried to weigh myself but unfortunately the scales had broken so not possible. Not too happy about this, I want to keep a close eye on my weight from now on.
Sunday 20th April
Highworth 5 mile road race. This is my third year at the event, and I have done well the last two years. I like the smaller, local events. This was no exception and when I arrived at the race it was nice to see so many familiar faces.
As for the race itself, I set off at a good pace - probably too good - and did the first mile in 7 minutes 15 seconds. I couldn't quite maintain it, but kept pushing myself hard and averaged 7 1/2 minute miles for the first four miles. Unfortunately there is a monster hill in the last mile so I couldn't maintain that pace, but I was very happy with my time of 38 minutes 37 seconds (38:28 according to my watch), a new PB at this distance.
Probably the highlight of my day was having my photo taken with my friends from the Swindon Harriers for Swindon Web. It's really nice to be part of a group sometimes.
Went for a longer, steady run in the evening with Steph (Andy's girlfriend). We did the Elcombe route, but I was feeling very tired and my left heel / calf was hurting. I wasn't prepared to risk a repeat of the injury I sustained in the Reading half marathon and we walked the last mile back to the gym.
Needless to say I celebrated the PB with a curry and one or two beers in the evening.
Monday 21st April
Just ran on the treadmill tonight, 8k nice and steady. The calf is better, but I didn't want to risk jarring it on pavement, and I want to be right for the Corsham 10k on Sunday.
Thursday 17 April 2008
2 hour spinning class
Monday 14th April
Long(ish) steady run on my own, about 90 minutes. Up the railway path, down Marlborough Road, and then down Windsor Road onto Queens Drive and back to the gym via town centre. Would normally have gone past Coate Water, but really didn't want to after yesterday.
Tuesday 15th April
Tonight there was a special 2 hour long spinning class at the gym, which was of special interest to me, and not just because it presented a great opportunity to burn some serious calories; the theme was 80s music! Fancy dress was preferred, but I really don't have time for finding an oufit.
To be honest I probably didn't work as hard as I could have done, especially in the first half hour, as I didn't want to whack too much resistance on and tire my legs out. Still, got a good workout and thoroughly enjoyed myself. A track session would have been harder, but with Jenny and Clare recovering from the London marathon it would have been lonely at the back anyway.
Wednesday 16th April
Just did body pump tonight. Feel I am getting the hang of this new release. In fact I've decided I really like it as pretty much all the tracks are challenging. No cardio work, mostly because I get a bit tired of getting home so late and with my writing I need to strike a better balance between that and training.
Thursday 17th April
10k on the treadmill tonight, fairly steady, faster at the end. Would have been a lovely evening to run outdoors, but with the Highworth 5 on Sunday I didn't want to tire my legs out. Complete rest tomorrow, then a light body pump Saturday, and I'll be hoping to beat last year's time on Sunday. In the car park on the way out I bumped into Tamsin, who had run the London marathon in 3 hours 17 minutes. Found out she is also running the Berlin marathon, so it's nice to know I won't be out there on my own (not that I'll be anywhere near her in the race you understand!)
Long(ish) steady run on my own, about 90 minutes. Up the railway path, down Marlborough Road, and then down Windsor Road onto Queens Drive and back to the gym via town centre. Would normally have gone past Coate Water, but really didn't want to after yesterday.
Tuesday 15th April
Tonight there was a special 2 hour long spinning class at the gym, which was of special interest to me, and not just because it presented a great opportunity to burn some serious calories; the theme was 80s music! Fancy dress was preferred, but I really don't have time for finding an oufit.
To be honest I probably didn't work as hard as I could have done, especially in the first half hour, as I didn't want to whack too much resistance on and tire my legs out. Still, got a good workout and thoroughly enjoyed myself. A track session would have been harder, but with Jenny and Clare recovering from the London marathon it would have been lonely at the back anyway.
Wednesday 16th April
Just did body pump tonight. Feel I am getting the hang of this new release. In fact I've decided I really like it as pretty much all the tracks are challenging. No cardio work, mostly because I get a bit tired of getting home so late and with my writing I need to strike a better balance between that and training.
Thursday 17th April
10k on the treadmill tonight, fairly steady, faster at the end. Would have been a lovely evening to run outdoors, but with the Highworth 5 on Sunday I didn't want to tire my legs out. Complete rest tomorrow, then a light body pump Saturday, and I'll be hoping to beat last year's time on Sunday. In the car park on the way out I bumped into Tamsin, who had run the London marathon in 3 hours 17 minutes. Found out she is also running the Berlin marathon, so it's nice to know I won't be out there on my own (not that I'll be anywhere near her in the race you understand!)
Saturday 12 April 2008
Weight still coming off
Thursday 10th April
It was my (and Becky's) suggestion to move the second running club night from a Wednesday to a Thursday so it would have been churlish for me not to go, even though I was feeling quite tired. So along I went, after 3k on the treadmill, and we did an interesting route out to the lake and then out to Lydiard Park. Unfortunately me and Andy then lost the group as I stopped for a "pit stop" and when we tried to cut across the field to catch up with the others, we were stymied by two barbed wire fences. Oh dear.
Still, being tired I didn't mind jogging along with Andy and notched up 7 or 8 miles for the evening.
Friday 11th April
Could have done with a rest day but after a really tough week at work I quite fancied a run outside by myself to clear my head. The plan was to do 5 or 6 miles but in the end I did the Wroughton route which is about 9 miles. I was just enoying myself so much I wanted to keep going. Nice and steady, only about 10 minute miles, but I really felt the difference in my weight going up Croft Road (a very steep incline). When Ali told me I'd feel the difference if I lost a stone, he wasn't kidding.
Saturday 12th April
Did both RPM and body pump this morning, as I had kind of promised my friend Emma I'd come to RPM today. Really enjoyed it as well, the only slight criticism I would have is that Rich threw in maybe a few too many recoveries, but I know I don't have to take them if I don't want to. Found pump hard, that chest track should definitely have a break in there somewhere! Time to check my weight as well.
Weigh in
Body weight: 15 stone 6.8lb
Body fat percentage: 15.1% (athletic body type)
Good news this. Have lost 2.4 pounds and the 6 pounds I put on in 3 weeks has gone in two. Think the body fat percentage is slightly flattering, would be nice to know what it is exactly. Anyway, am well on course for getting under 15 stone.
Sunday 13th April
Ran the Swindon half route with Andy in the morning, and Steph came along on her bike to keep us company. Nice and steady, and I really enjoyed the run despite having a bit too much alcohol the night before. I know that's not conducive to weight loss, but I took the view that I won't get many Saturday evenings this summer where I can relax and have a few beers.
We did get a nasty shock on the last stretch of the run when we passed Coate Water and saw the police had taped a section off because apparently they had found a body in the water. This really spoiled the day for us.
Went to the gym in the evening and knocked out another 4 miles (6.4k) on the treadmill, again very steady. Had a catch-up with my friend Lisa who I hadn't seen for a few weeks and she commented that I had "lost loads of weight" and that it was really noticeable around my stomach. Good to hear, especially from an attractive female :) Couldn't spend any longer at the gym as I wanted to get home and watch the marathon highlights on BBC2. It was really hard watching from my armchair, I so wished I could be running and the memories of the wonderful experience I had last year came flooding back.
Hopefully this will spur me on to training for the Berlin marathon later in the year. Hopefully that will be a magical experience for me as well.
It was my (and Becky's) suggestion to move the second running club night from a Wednesday to a Thursday so it would have been churlish for me not to go, even though I was feeling quite tired. So along I went, after 3k on the treadmill, and we did an interesting route out to the lake and then out to Lydiard Park. Unfortunately me and Andy then lost the group as I stopped for a "pit stop" and when we tried to cut across the field to catch up with the others, we were stymied by two barbed wire fences. Oh dear.
Still, being tired I didn't mind jogging along with Andy and notched up 7 or 8 miles for the evening.
Friday 11th April
Could have done with a rest day but after a really tough week at work I quite fancied a run outside by myself to clear my head. The plan was to do 5 or 6 miles but in the end I did the Wroughton route which is about 9 miles. I was just enoying myself so much I wanted to keep going. Nice and steady, only about 10 minute miles, but I really felt the difference in my weight going up Croft Road (a very steep incline). When Ali told me I'd feel the difference if I lost a stone, he wasn't kidding.
Saturday 12th April
Did both RPM and body pump this morning, as I had kind of promised my friend Emma I'd come to RPM today. Really enjoyed it as well, the only slight criticism I would have is that Rich threw in maybe a few too many recoveries, but I know I don't have to take them if I don't want to. Found pump hard, that chest track should definitely have a break in there somewhere! Time to check my weight as well.
Weigh in
Body weight: 15 stone 6.8lb
Body fat percentage: 15.1% (athletic body type)
Good news this. Have lost 2.4 pounds and the 6 pounds I put on in 3 weeks has gone in two. Think the body fat percentage is slightly flattering, would be nice to know what it is exactly. Anyway, am well on course for getting under 15 stone.
Sunday 13th April
Ran the Swindon half route with Andy in the morning, and Steph came along on her bike to keep us company. Nice and steady, and I really enjoyed the run despite having a bit too much alcohol the night before. I know that's not conducive to weight loss, but I took the view that I won't get many Saturday evenings this summer where I can relax and have a few beers.
We did get a nasty shock on the last stretch of the run when we passed Coate Water and saw the police had taped a section off because apparently they had found a body in the water. This really spoiled the day for us.
Went to the gym in the evening and knocked out another 4 miles (6.4k) on the treadmill, again very steady. Had a catch-up with my friend Lisa who I hadn't seen for a few weeks and she commented that I had "lost loads of weight" and that it was really noticeable around my stomach. Good to hear, especially from an attractive female :) Couldn't spend any longer at the gym as I wanted to get home and watch the marathon highlights on BBC2. It was really hard watching from my armchair, I so wished I could be running and the memories of the wonderful experience I had last year came flooding back.
Hopefully this will spur me on to training for the Berlin marathon later in the year. Hopefully that will be a magical experience for me as well.
Wednesday 9 April 2008
White Horse Half Marathon
Sunday 6th April
Competed today in the White Horse half marathon at Grove, Oxon. When I woke up it seemed unlikely the event would take place at all, as there had been snowfall overnight and it had settled. In fact, it was about 3 inches deep. However, when I checked the website it was confirmed that the race was in fact on.
I drove up there with my mate Andy who had taken my friend Becky's race no. Before the start he asked me if I minded him running with me. I said that was fine, but I wouldn't be able to hold a conversation. I didn't expect to get a PB after such a hard week's training, but I still wanted to run it hard.
And run hard I did. As usual, I started the race too quickly, knocking out the first mile in about 7 minutes 40 seconds. At the time it felt comfortable, but by mile 5 I was already slowing down. It was tough going after that, and I was starting to wish I had relaxed for the last few days. Andy, not on form, had given up trying to stay with me in the early miles, so that was something - I never thought I'd see the day when he'd be unable to keep up with me.
I passed the 11 mile marker in exactly 1 hour 30 minutes and worked out that if I ran the last 2.1 miles in 16 minutes I would beat my PB. It wasn't to be though, and while the last two miles felt like an all out sprint, I could only manage 9-minute miles and finished in 1:48:22.
Whilst it would have been nice to get a PB, the most important thing was that I had run a half marathon hard and without injury or incident, and I was very pleased to get under 1:50 for only the second time.
No imediate celebrations; when I was dropped off I had some lunch, a short nap, and later on went to the gym for a lengthy stretching session. I also did 5k on the treadmill, very steady, just enough to loosen the legs up. This tactic seems to be working well for me.
Monday 7th April
Legs not as tight as they might have been today. However I was still tired from the previous day's exertions.
Started the session on the treadmill, knocking out 3k, then went out with the running club. They had decided to do the Cheney Manor route, and whilst they did the "long" version, I did the "short" version. How far the two routes are, no one seems to know exactly. They were still too fast for me tonight, and beat me back to the gym. I didn't really care, I was in no mood to push it tonight.
Tuesday 8th April
Had to work late today so had to miss the track session. Went to the gym instead, and eventually decided to do hill reps at the ridge. Hadn't done this session for a while and it showed. Did two sets of 10 reps with a short jog out to Lydiard between the two sets. Struggled with "toilet problems" tonight, which meant I couldn't push myself as hard as I would have liked and ended up having to walk part of the way back to the gym. Still, a worthwhile alternative to the track.
Wednesday 9th April
Body pump tonight. Decided to ditch spinning as I get tired of getting home so late every night, especially if I need to go shopping.
Had to go quite light as Ali was teaching the new release. Have to admit, I find most of the new music quite bland, but maybe it will grow on me. Many of the tracks are hard though, and will help me build up some overall body strength.
Had a chat with Kathryn at the end about my new status as a great Uncle. Told her that Daniel Craig is my role model, and not just because he plays James Bond. She didn't know what I meant, so I explained it's because he's the same age as me. Not sure that was a good idea. She probably had me down as still being in my early or mid thirties. Oh well.
Competed today in the White Horse half marathon at Grove, Oxon. When I woke up it seemed unlikely the event would take place at all, as there had been snowfall overnight and it had settled. In fact, it was about 3 inches deep. However, when I checked the website it was confirmed that the race was in fact on.
I drove up there with my mate Andy who had taken my friend Becky's race no. Before the start he asked me if I minded him running with me. I said that was fine, but I wouldn't be able to hold a conversation. I didn't expect to get a PB after such a hard week's training, but I still wanted to run it hard.
And run hard I did. As usual, I started the race too quickly, knocking out the first mile in about 7 minutes 40 seconds. At the time it felt comfortable, but by mile 5 I was already slowing down. It was tough going after that, and I was starting to wish I had relaxed for the last few days. Andy, not on form, had given up trying to stay with me in the early miles, so that was something - I never thought I'd see the day when he'd be unable to keep up with me.
I passed the 11 mile marker in exactly 1 hour 30 minutes and worked out that if I ran the last 2.1 miles in 16 minutes I would beat my PB. It wasn't to be though, and while the last two miles felt like an all out sprint, I could only manage 9-minute miles and finished in 1:48:22.
Whilst it would have been nice to get a PB, the most important thing was that I had run a half marathon hard and without injury or incident, and I was very pleased to get under 1:50 for only the second time.
No imediate celebrations; when I was dropped off I had some lunch, a short nap, and later on went to the gym for a lengthy stretching session. I also did 5k on the treadmill, very steady, just enough to loosen the legs up. This tactic seems to be working well for me.
Monday 7th April
Legs not as tight as they might have been today. However I was still tired from the previous day's exertions.
Started the session on the treadmill, knocking out 3k, then went out with the running club. They had decided to do the Cheney Manor route, and whilst they did the "long" version, I did the "short" version. How far the two routes are, no one seems to know exactly. They were still too fast for me tonight, and beat me back to the gym. I didn't really care, I was in no mood to push it tonight.
Tuesday 8th April
Had to work late today so had to miss the track session. Went to the gym instead, and eventually decided to do hill reps at the ridge. Hadn't done this session for a while and it showed. Did two sets of 10 reps with a short jog out to Lydiard between the two sets. Struggled with "toilet problems" tonight, which meant I couldn't push myself as hard as I would have liked and ended up having to walk part of the way back to the gym. Still, a worthwhile alternative to the track.
Wednesday 9th April
Body pump tonight. Decided to ditch spinning as I get tired of getting home so late every night, especially if I need to go shopping.
Had to go quite light as Ali was teaching the new release. Have to admit, I find most of the new music quite bland, but maybe it will grow on me. Many of the tracks are hard though, and will help me build up some overall body strength.
Had a chat with Kathryn at the end about my new status as a great Uncle. Told her that Daniel Craig is my role model, and not just because he plays James Bond. She didn't know what I meant, so I explained it's because he's the same age as me. Not sure that was a good idea. She probably had me down as still being in my early or mid thirties. Oh well.
Saturday 5 April 2008
Going in the right direction again
Thursday 3rd April
8k on the treadmill, nice and steady, followed by abs work. Was invited to run outside but decided not to as I have the White Horse half marathon on Sunday. Shame I couldn't get on the cable machine to do the rest of my core work.
Friday 4th April
Complete rest.
Saturday 5th April
Went to body pump in the morning, but went nice and light, especially on squats and lunges. Should have had a rest day really, but as I was saying to someone in the class, I'd be a bit lost not coming to class on Saturday morning - it's kind of ingrained into my routine. Plus I needed to weigh myself..
Weigh-in
Body weight: 15st 9.2lb
Body fat percentage (athletic body type): 16.2%
Can't help feeling there is something wrong with the scales. Four pounds is a lot to lose in just a week. Mind you, I have had a good week mileage wise, plus I've been careful with my eating and drinking. Doubt I will manage to lose four pounds every week, but my goal of being down to 15 stone by the end of the month doesn't look so unrealistic now.
As I write I am cooking my carb-heavy dinner and went to see Son of Rambow at the cinema this afternoon. A very sweet little film and much better than the trailer would suggest. A nice way to relax the afternoon before a race.
8k on the treadmill, nice and steady, followed by abs work. Was invited to run outside but decided not to as I have the White Horse half marathon on Sunday. Shame I couldn't get on the cable machine to do the rest of my core work.
Friday 4th April
Complete rest.
Saturday 5th April
Went to body pump in the morning, but went nice and light, especially on squats and lunges. Should have had a rest day really, but as I was saying to someone in the class, I'd be a bit lost not coming to class on Saturday morning - it's kind of ingrained into my routine. Plus I needed to weigh myself..
Weigh-in
Body weight: 15st 9.2lb
Body fat percentage (athletic body type): 16.2%
Can't help feeling there is something wrong with the scales. Four pounds is a lot to lose in just a week. Mind you, I have had a good week mileage wise, plus I've been careful with my eating and drinking. Doubt I will manage to lose four pounds every week, but my goal of being down to 15 stone by the end of the month doesn't look so unrealistic now.
As I write I am cooking my carb-heavy dinner and went to see Son of Rambow at the cinema this afternoon. A very sweet little film and much better than the trailer would suggest. A nice way to relax the afternoon before a race.
Wednesday 2 April 2008
Start of summer training
Tuesday 1st April
Summer training started at the track tonight, ie fewer reps and longer recoveries. Also there is usually just one group, which means slower athletes like me get less recovery, but at least the session isn't so elitist.
Tonight's session was 15 * 300m, recovery 1 minute 45 seconds off the lead runner. I was still feeling a bit creaky from Sunday so just stayed at the back and made sure I did all the reps. Did 5 laps to warm up at the start and 2 to warm down after the session. Saw my friends Jenny and Clare for the last time for a few weeks, as they are running the London Marathon a week Sunday. I wish them all the best, but must admit I am more than a little envious.
Wednesday 2nd April
Body pump and spinning as usual. James took both classes as Ali was ill and did old tracks in pump. Not sure he got the triceps track right - I'm sure there should have been some presses in there! Meant to ditch spinning on a Wednesday but the thought of torching an extra 700 calories pulled me in in the end.
Summer training started at the track tonight, ie fewer reps and longer recoveries. Also there is usually just one group, which means slower athletes like me get less recovery, but at least the session isn't so elitist.
Tonight's session was 15 * 300m, recovery 1 minute 45 seconds off the lead runner. I was still feeling a bit creaky from Sunday so just stayed at the back and made sure I did all the reps. Did 5 laps to warm up at the start and 2 to warm down after the session. Saw my friends Jenny and Clare for the last time for a few weeks, as they are running the London Marathon a week Sunday. I wish them all the best, but must admit I am more than a little envious.
Wednesday 2nd April
Body pump and spinning as usual. James took both classes as Ali was ill and did old tracks in pump. Not sure he got the triceps track right - I'm sure there should have been some presses in there! Meant to ditch spinning on a Wednesday but the thought of torching an extra 700 calories pulled me in in the end.
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