Wednesday 23rd July
Body Pump. No cardio. The fact that I had no inclination to do anything else told me I was tired and obviously in need of a couple of days off.
Thursday 24th/Friday 25th July
Complete rest, full body massage with Ali on Friday evening.
Saturday 26th July
Body pump in the morning, missed out the squats track. Last session with Ali for a couple of weeks, as he goes on holiday this week.
Sunday 27th July
Gloucester Half Marathon. Went to the race feeling rested and confident that this would be the day I set myself a new half marathon PB. However I had failed to take into account two major factors; I knew it wasn't an easy course but was confident I am better at hills than I used to be. However I had no idea how much the weather would affect me.
I set off at a good pace, round about 8-minute miles for the first five. But after 3 miles I was already dripping with sweat and after 5 miles I was already feeling the heat and slowing down.
None of the hills on the course were particularly vicious, but there were enough of them to take it out of you. Which is probably why the race only scores 55% for PB potential on the runners' world website.
I can't remember exactly where it went wrong, but I do remember walking at the water stations at miles 7 and 10, and felt close to passing out. I abandoned all hope of a good time, deciding just to treat it as a training run and try to get round.
Get round I did, and despite everything finished in 1 hour 55 minutes. I decided later that was easily worth 1:45 on a flat course in good weather. If there was any doubt the next few days told me I couldn't have done a lot better on the day.
Monday 28th July
6 miles very steady, ran the Lethbridge route on my own. My legs were pretty sore today, so even if I did walk bits of the race, I must have run hard yesterday. Or is there something in Neil England's belief that training every day is better than tapering so you don't fool your body into thinking regular training has ceased?
Tuesday 29th July
Just couldn't motivate myself to go to the track tonight, my legs were still sore and I was exhausted after spending the day training on the new system and not getting enough sleep. Was meant to run with Steph but she had to cancel. Wasn't sure what to do so started jogging out to the lake, in the end did an interval session. However, I only did 3 laps instead of 5 or 6, and wasn't able to push myself as hard as I should. Still a good session though.
Wednesday 30th July
Body Pump and RPM. Steve was covering for Ali in pump, and while he is a very good RPM instructor, he is new to teaching pump and actually had to miss out shoulders and lunges as he doesn't know the choreography. Not his fault, he was obviously thrown in at the deep end. Did RPM afterwards as I didn't really feel like I'd had a workout but didn't want to run either. Will save that for running club tomorrow.
Wednesday 30 July 2008
Tuesday 22 July 2008
Tapering
Have decided to treat myself to a low-mileage week as I taper down for the Gloucester half marathon on 27th July. Am thinking a PB could be on the cards now my stamina is up.
Monday 21st July
8km (5 miles) on the treadmill, very steady. Felt like I could do more but told myself not to. Did 20 minutes of core exercises instead.
Tuesday 22nd July
Decided to give the track a miss and do a shorter speed session on my own, hills and sprints.
1.6k treadmill, jog out to the ridge, 2 sets of 3 hill reps and 3 sprints, jog back, 1.6k treadmill. Followed by 20 minutes of core work (this seems a good way of fitting it in as opposed to a whole hour of it).
Plan for the rest of the week: body pump tomorrow, rest Thursday, sports massage Friday, light pump Saturday (no squats or lunges). Hopefully this will leave me with nice fresh legs and itching to run Sunday.
Monday 21st July
8km (5 miles) on the treadmill, very steady. Felt like I could do more but told myself not to. Did 20 minutes of core exercises instead.
Tuesday 22nd July
Decided to give the track a miss and do a shorter speed session on my own, hills and sprints.
1.6k treadmill, jog out to the ridge, 2 sets of 3 hill reps and 3 sprints, jog back, 1.6k treadmill. Followed by 20 minutes of core work (this seems a good way of fitting it in as opposed to a whole hour of it).
Plan for the rest of the week: body pump tomorrow, rest Thursday, sports massage Friday, light pump Saturday (no squats or lunges). Hopefully this will leave me with nice fresh legs and itching to run Sunday.
Feeling tired
Thursday 17th July
Went out with the running club tonight, did 7-8 miles at a good pace with Becky and her brother Mark (a trio of Weedons!)
Felt tired initially and was struggling in the early stages but was spurred on when Andy made a comment implying it was a lack of fitness, not tiredness, that was causing me to struggle, so I set out to prove him wrong. Yet again we had to leave him and Steph behind and it is sad to see him unable to keep up with the main group when he used to be bossing the pace.
In the same period where I have lost weight, he has gained it, and our roles have been reversed. I wish I knew what I could do to get him to address the issue, and I now fully understand why Anthony and Ali have been so frustrated by my weight issues in the past.
Friday 18th July
Hill reps, 2 sets of 10 with a five minute jog in between. Really feeling tired now, and couldn't help feeling I was going through the motions and not pushing as hard as I should have.
If I'm completely honest the only reason I trained tonight was because it's been another tough, stressful week at work and if I'd gone straight home I'd have started on the wine as soon as I'd got in the door.
Saturday 19th July
Double classes, RPM and body pump. Shaun was teaching RPM again and it was a good, tough class, but I didn't go crazy with the resistance to save my legs for tomorrow's long run.
Sunday 20th July
Long run. 11.4k (just over 7 miles) on the treadmill in an hour followed by the Elcombe route which is 10 miles. Pace not so good, but still reasonable, it took roughly 95 mins (so approximtely 9 minute miles allowing for stoppages).
I definitely feel that my legs are coping well with the increase in mileage, it certainly helps that they don't have so much weight to carry and again I noticed on the tough hills I could run all the way to the top whereas in the past I'd have given up and walked.
Weigh-in
The Tanita scales were broken yet again so I used a different set and worked out my weight in stones and pounds: 15 stone 3lbs. Very disappointed not to have lost anything, felt like I'd done enough to deserve it. My diet hasn't been that bad either. I guess this will happen from time to time. I'm just keen to get under 15 stone sooner than later.
Went out with the running club tonight, did 7-8 miles at a good pace with Becky and her brother Mark (a trio of Weedons!)
Felt tired initially and was struggling in the early stages but was spurred on when Andy made a comment implying it was a lack of fitness, not tiredness, that was causing me to struggle, so I set out to prove him wrong. Yet again we had to leave him and Steph behind and it is sad to see him unable to keep up with the main group when he used to be bossing the pace.
In the same period where I have lost weight, he has gained it, and our roles have been reversed. I wish I knew what I could do to get him to address the issue, and I now fully understand why Anthony and Ali have been so frustrated by my weight issues in the past.
Friday 18th July
Hill reps, 2 sets of 10 with a five minute jog in between. Really feeling tired now, and couldn't help feeling I was going through the motions and not pushing as hard as I should have.
If I'm completely honest the only reason I trained tonight was because it's been another tough, stressful week at work and if I'd gone straight home I'd have started on the wine as soon as I'd got in the door.
Saturday 19th July
Double classes, RPM and body pump. Shaun was teaching RPM again and it was a good, tough class, but I didn't go crazy with the resistance to save my legs for tomorrow's long run.
Sunday 20th July
Long run. 11.4k (just over 7 miles) on the treadmill in an hour followed by the Elcombe route which is 10 miles. Pace not so good, but still reasonable, it took roughly 95 mins (so approximtely 9 minute miles allowing for stoppages).
I definitely feel that my legs are coping well with the increase in mileage, it certainly helps that they don't have so much weight to carry and again I noticed on the tough hills I could run all the way to the top whereas in the past I'd have given up and walked.
Weigh-in
The Tanita scales were broken yet again so I used a different set and worked out my weight in stones and pounds: 15 stone 3lbs. Very disappointed not to have lost anything, felt like I'd done enough to deserve it. My diet hasn't been that bad either. I guess this will happen from time to time. I'm just keen to get under 15 stone sooner than later.
Wednesday 16 July 2008
Another horrid track session
Monday 14th July
Recovery run tonight, couldn't face doing it on the treadmill so went outside, but ran on my own as I wasn't up to going out with the running club. As it turned out, I would probably have been alright doing that; I ran the Cheney Manor route (long version) and felt alright. Didn't time the run, but it felt like a good pace.
Good news this, it tells me my body is already getting used to long runs and is recovering quickly. Hopefully my stamina will tell in my next couple of half marathons.
Tuesday 15th July
Another Tuesday, another track session. 5 sets of 2*400m, with one minute between efforts and five minutes between sets. Managed all the reps, did 5 laps to warm up and 2 to cool down.
I've given up worrying about keeping up with the main group, if other people don't come because it's too much like hard work that's up to them. But these sessions never seem to get easier, and I'm wondering if losing a stone has made a difference. Maybe I should time myself and keep a log to reassure myself I'm getting quicker.
It's also getting harder to get to these sessions, traffic across Swindon was terrible tonight and I would save time by going to the gym and doing my own speed work. The problem is, would I push myself as hard if I'm not training in a group?
Wednesday 16th July
Body Pump and RPM tonight. Needed to give my legs a rest from running, but at the same time I really want to push my weight under that 15 stone landmark, because when I do I will make damn sure it never goes above 15 stone again, just as I will never let it go above 16 stone. I doubt I'll ever get it under 14 stone, which makes this landmark particularly special.
Funnily enough, I didn't find either of the classes too bad tonight, which seems odd when you consider I had a stressful day at work and stuggled more on Saturday when I had had a good night's sleep. Strange.
Recovery run tonight, couldn't face doing it on the treadmill so went outside, but ran on my own as I wasn't up to going out with the running club. As it turned out, I would probably have been alright doing that; I ran the Cheney Manor route (long version) and felt alright. Didn't time the run, but it felt like a good pace.
Good news this, it tells me my body is already getting used to long runs and is recovering quickly. Hopefully my stamina will tell in my next couple of half marathons.
Tuesday 15th July
Another Tuesday, another track session. 5 sets of 2*400m, with one minute between efforts and five minutes between sets. Managed all the reps, did 5 laps to warm up and 2 to cool down.
I've given up worrying about keeping up with the main group, if other people don't come because it's too much like hard work that's up to them. But these sessions never seem to get easier, and I'm wondering if losing a stone has made a difference. Maybe I should time myself and keep a log to reassure myself I'm getting quicker.
It's also getting harder to get to these sessions, traffic across Swindon was terrible tonight and I would save time by going to the gym and doing my own speed work. The problem is, would I push myself as hard if I'm not training in a group?
Wednesday 16th July
Body Pump and RPM tonight. Needed to give my legs a rest from running, but at the same time I really want to push my weight under that 15 stone landmark, because when I do I will make damn sure it never goes above 15 stone again, just as I will never let it go above 16 stone. I doubt I'll ever get it under 14 stone, which makes this landmark particularly special.
Funnily enough, I didn't find either of the classes too bad tonight, which seems odd when you consider I had a stressful day at work and stuggled more on Saturday when I had had a good night's sleep. Strange.
Sunday 13 July 2008
Another long run
Wednesday 9th July
Just body pump today, no cardio work before or after. Was very tempted to do spinning class afterwards, but I knew my legs needed a rest. Found the new release a little (but not a lot) easier second time round.
Thursday 10th July
Running club tonight, just four of us out. Steph and Andy did a shorter route in the end while myself and Terry pushed on and did about 6.5 miles. I really enjoy running with Terry, we run at a challenging pace, but not so much that we can't have a good conversation. I shall miss him while he's on holiday for the next two and a bit weeks.
Friday 11th July
Wasn't sure at all what to do tonight, considered hill reps but the weather wasn't great so I just ran indoors in the end. Managed an hour on the treadmill (I think - it's been a long week and I pretty much collapsed by the time I got home).
Saturday 12th July
Double classes this morning, RPM and body pump. Have taken the view that spinning is probably a better option than running on a Saturday if I plan to do a really long run on the Sunday. As it turned out, the RPM class was taken by a chap called Shaun from the Eldene gym instead of Rich Jones, and it was a good, tough class. So much so I shook his hand and thanked him at the end, and may well find out what time his classes are at Eldene. I was very impressed.
Struggled in body pump and Ali knew it. I think he wanted to get the class out of the way as soon as possible which is fair enough, but when I can't take a sip of my sports drink during a two-hour training session maybe he is taking it a bit too far.
Also did 30 minutes of my core work afterwards. I struggle to fit this in sometimes but I do enjoy doing it and the benefits are obvious.
Had a really nice surprise later in the day when Anthony rang me for a catch-up. He had obviously been impressed by my progress on this blog and the weight loss in particular, he has urged me to get my weight down to 14 - 14.5 stone and thinks a 40-minute 10k should be on the cards if I can do that. He has also asked me to join him in doing the Marathon des Sables in 2010, which is a huge challenge and a massive compliment if he thinks I can rise to it. Extreme sports would be the logical progression for me, and if my literary career takes off as my tutor seems to think it could, I should be able to devote more time to training by then. What was it someone said about life beginning at 40?
Sunday 13th July
Another long run today. My intention is to do a shorter long run next week (maybe about 15 miles) and then taper for the Gloucester half marathon on 27th July where I shall be targeting a PB.
Wasn't sure what route to do, but as it was a sunny day I was wary about being outside for too long as I didn't want to get burnt. Ended up doing 7 miles on the treadmill in just under an hour, then went out and did my old half-marathon training run. This is a pastiche if you like of the lethbridge route, the railway path, marlborough road, queens drive and back to the gym via town centre. Don't know exactly how far it is but I imagine comfortably 12 miles, maybe 13. Despite having to walk parts as I felt a bit faint at times, and stopping for traffic, I still did it in less than two hours which I was very pleased with - in total 19-20 miles at a good pace. And my legs stood up to it better than they did a week ago.
Weighed myself afterwards, am now 15st 3lb. Disappointed I haven't got under 15 stone yet, but at least it is still going in the right direction. If I keep this mileage up and lay off the sauce, 14 and a half stone should be easily achievable well before I get to the start line in Berlin.
Just body pump today, no cardio work before or after. Was very tempted to do spinning class afterwards, but I knew my legs needed a rest. Found the new release a little (but not a lot) easier second time round.
Thursday 10th July
Running club tonight, just four of us out. Steph and Andy did a shorter route in the end while myself and Terry pushed on and did about 6.5 miles. I really enjoy running with Terry, we run at a challenging pace, but not so much that we can't have a good conversation. I shall miss him while he's on holiday for the next two and a bit weeks.
Friday 11th July
Wasn't sure at all what to do tonight, considered hill reps but the weather wasn't great so I just ran indoors in the end. Managed an hour on the treadmill (I think - it's been a long week and I pretty much collapsed by the time I got home).
Saturday 12th July
Double classes this morning, RPM and body pump. Have taken the view that spinning is probably a better option than running on a Saturday if I plan to do a really long run on the Sunday. As it turned out, the RPM class was taken by a chap called Shaun from the Eldene gym instead of Rich Jones, and it was a good, tough class. So much so I shook his hand and thanked him at the end, and may well find out what time his classes are at Eldene. I was very impressed.
Struggled in body pump and Ali knew it. I think he wanted to get the class out of the way as soon as possible which is fair enough, but when I can't take a sip of my sports drink during a two-hour training session maybe he is taking it a bit too far.
Also did 30 minutes of my core work afterwards. I struggle to fit this in sometimes but I do enjoy doing it and the benefits are obvious.
Had a really nice surprise later in the day when Anthony rang me for a catch-up. He had obviously been impressed by my progress on this blog and the weight loss in particular, he has urged me to get my weight down to 14 - 14.5 stone and thinks a 40-minute 10k should be on the cards if I can do that. He has also asked me to join him in doing the Marathon des Sables in 2010, which is a huge challenge and a massive compliment if he thinks I can rise to it. Extreme sports would be the logical progression for me, and if my literary career takes off as my tutor seems to think it could, I should be able to devote more time to training by then. What was it someone said about life beginning at 40?
Sunday 13th July
Another long run today. My intention is to do a shorter long run next week (maybe about 15 miles) and then taper for the Gloucester half marathon on 27th July where I shall be targeting a PB.
Wasn't sure what route to do, but as it was a sunny day I was wary about being outside for too long as I didn't want to get burnt. Ended up doing 7 miles on the treadmill in just under an hour, then went out and did my old half-marathon training run. This is a pastiche if you like of the lethbridge route, the railway path, marlborough road, queens drive and back to the gym via town centre. Don't know exactly how far it is but I imagine comfortably 12 miles, maybe 13. Despite having to walk parts as I felt a bit faint at times, and stopping for traffic, I still did it in less than two hours which I was very pleased with - in total 19-20 miles at a good pace. And my legs stood up to it better than they did a week ago.
Weighed myself afterwards, am now 15st 3lb. Disappointed I haven't got under 15 stone yet, but at least it is still going in the right direction. If I keep this mileage up and lay off the sauce, 14 and a half stone should be easily achievable well before I get to the start line in Berlin.
Tuesday 8 July 2008
First Long Run
Sunday 6th July
Did my first long run for a little while today, 20 miles approx. Starting at the gym, up the railway path, picking up the Swindon half route, then back through the town centre. Got a little lost in Wanborough as I decided to do the half route backwards, probably added on an extra mile. Not good weather today and got caught in a downpour. Interestingly I was passed by Tamsin Simmonds from the Swindon Harriers who asked how far I was going and what I was training for. When I told her she remarked it might be a bit early for me to be doing 20+ miles. My reply was that the more long, long runs (as I call them) I can do before then, the better. She did not demur.
In any case, struggled in the last few miles and had to walk some stretches, so there is work to do.
Monday 7th July
Very sore today, so just 5 miles slow on the treadmill. Clearly my body is not used to these long distances, so I was vindicated in starting them sooner than later.
Tuesday 8th July
Probably shouldn't have gone to the track tonight, but I hate missing these sessions because I feel such a wimp.
4 laps to warm-up, then 5 sets of 500m + 300m, 1.5 mins between efforts, 4 minutes between sets. So 4k of speedwork altogether. Despite being still very sore, managed all the reps. Thought I would have to just do the 5 * 500m so quite pleased. 2 laps to cool down.
Numbers at the track seem to be falling every week, I can't remember the last time there were so few people there. Maybe it is holiday season, but I struggle to understand why fewer people come in summer when the weather is better and recoveries are longer. Strange.
Did my first long run for a little while today, 20 miles approx. Starting at the gym, up the railway path, picking up the Swindon half route, then back through the town centre. Got a little lost in Wanborough as I decided to do the half route backwards, probably added on an extra mile. Not good weather today and got caught in a downpour. Interestingly I was passed by Tamsin Simmonds from the Swindon Harriers who asked how far I was going and what I was training for. When I told her she remarked it might be a bit early for me to be doing 20+ miles. My reply was that the more long, long runs (as I call them) I can do before then, the better. She did not demur.
In any case, struggled in the last few miles and had to walk some stretches, so there is work to do.
Monday 7th July
Very sore today, so just 5 miles slow on the treadmill. Clearly my body is not used to these long distances, so I was vindicated in starting them sooner than later.
Tuesday 8th July
Probably shouldn't have gone to the track tonight, but I hate missing these sessions because I feel such a wimp.
4 laps to warm-up, then 5 sets of 500m + 300m, 1.5 mins between efforts, 4 minutes between sets. So 4k of speedwork altogether. Despite being still very sore, managed all the reps. Thought I would have to just do the 5 * 500m so quite pleased. 2 laps to cool down.
Numbers at the track seem to be falling every week, I can't remember the last time there were so few people there. Maybe it is holiday season, but I struggle to understand why fewer people come in summer when the weather is better and recoveries are longer. Strange.
Saturday 5 July 2008
Active Recovery
Tuesday 1st July
Still a bit sore so not prepared to risk a track session. Nice steady run instead, did the Lethbridge route (5-6 miles). Felt ok actually and managed to pick the pace up in the last couple of miles. Maybe the injury isn't as bad as I first thought.
Wednesday 2nd July
Body pump as usual. New release tonight and it is a tough one! Press-ups at the end of the chest track which is always hard, plus dips on the triceps track. Found the shoulders track difficult to follow as well. Hopefully my body will adapt to this new release.
Also managed 10k on the treadmill afterwards so the leg is obviously not that serious.
Thursday 3rd July
Nice steady run up the railway path and through town, 1 hour approx. I'm guessing about 7 miles.
Friday 4th July
Complete rest. Lee-Anne's leaving do, starting with a curry at 6.30 so no time for training.
Saturday 5th July
Double classes, RPM and body pump. Struggled in both. Fortunately it was Ali's weekend off and Rachel did old stuff in pump. It probably wasn't a good idea training after a big night out.
Still a bit sore so not prepared to risk a track session. Nice steady run instead, did the Lethbridge route (5-6 miles). Felt ok actually and managed to pick the pace up in the last couple of miles. Maybe the injury isn't as bad as I first thought.
Wednesday 2nd July
Body pump as usual. New release tonight and it is a tough one! Press-ups at the end of the chest track which is always hard, plus dips on the triceps track. Found the shoulders track difficult to follow as well. Hopefully my body will adapt to this new release.
Also managed 10k on the treadmill afterwards so the leg is obviously not that serious.
Thursday 3rd July
Nice steady run up the railway path and through town, 1 hour approx. I'm guessing about 7 miles.
Friday 4th July
Complete rest. Lee-Anne's leaving do, starting with a curry at 6.30 so no time for training.
Saturday 5th July
Double classes, RPM and body pump. Struggled in both. Fortunately it was Ali's weekend off and Rachel did old stuff in pump. It probably wasn't a good idea training after a big night out.
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