Thursday 18th December
Speed session, 2k warm-up, then 8 * 3 minutes @ 14kph. 2 k cool down.
Friday 19th December
Was off work today and my car was in the garage having its MOT and a long-overdue service. So I decided to run to the gym from home and do Ali's 45 minute lunchtime body pump class, then run back again.
Really glad I did this as it turned out it takes me about 20 minutes to run from home to the gym. It really doesn't save me any time at all to drive, especially if I have to get the car from the garage (the one I rent for storage, not Cross Street Garage). So I think I'll just run from home to the gym for Saturday morning body pump from now on. Another bonus is that it will burn extra calories without tiring out my legs for my long run on Sunday, which will be handy when I start training in earnest for London in the New Year.
My car sailed through its MOT and service with no problems thank God. My last task for the day was to finish the last few chapters of my novel...
Saturday 20th December
I knew that Ali wasn't going to be teaching body pump this morning so I didn't feel it mattered too much to miss it. I was a bit disappointed when I later found out that Rachel was covering pump and Shaun was doing Rich's RPM class and that my friends Emma, Kathryn, Juliette et al were all in attendance and I missed the last opportunity to see them before Christmas.
The reality is, however, that there was no way I was going to be in any fit state to go the gym today. It was an incredible feeling to finally type 'THE END' and I was overcome with emotion and an irresistible urge to celebrate with champagne and any other alcoholic beverage I could lay my hands on.
And why not. Whatever happens, it was an incredible achievement, if I say so myself. To have knocked the idea around in my head for a couple of years, to have plotted and planned and dreamt up characters, and, more than anything, to have been disciplined enough to sit at my computer night in, night out, and knock out over 80,000 words and finally achieve something most people only talk about, well that is special.
My tutor likened the project to 'Fever Pitch'. Am I the new Hornby? Probably not, but even if that honour was bestowed upon me, I couldn't be more proud of what I've achieved.
Sunday 21st December
Finally managed a run in the evening at the gym. 9 miles on the treadmill. (3.2k, then a toilet break, then another hour - 11.4k). It was noticeable how much easier the session was than before I started doing all the speedwork. My dodgy hamstring was aching, but I wasn't even out of breath coming off the treadmill at the end.
Monday 22nd December
The running club had proposed a "beer run" for this evening. Basically a four or five mile route, stopping at four pubs on the way for a pint and then carrying on.
I wasn't too keen at first, because of a) the cost of it (the credit crunch has stopped even me from spending recklessly) and b) the logistics - I would have to leave my car at the gym and make my way home and pick it up in the morning.
When I was offered a lift home I threw caution to the wind and told myself that I needed a bit of fun. And that was exactly what I got.
Disappointingly, there were only four of us (myself, Kev, Terry and Gerry) but it worked well as we had to buy a round each and we stopped and had a good chat and a catch up at each of the pubs on the route. I'm really glad I went, and wonder why we don't do this sort of thing more often. Maybe I'll suggest it on my birthday, or when I get offered a publishing deal?
Tuesday 23rd December
Speed session. 1.6k warm up, 10 * 2 minutes @ 14.5kph, then 1.6k cool down. Probably my last hard session before Christmas.
Will hopefully be allowed to leave work early enough tomorrow to go to Christmas Eve body pump and definitely plan to run Christmas Day morning before going to lunch with the family. Other than that, will probably just do classes and easy runs over the break before training for London starts when I go back to work on 5th Jan '09.
Right now, there's a Rihanna concert on the telly and a vodka tonic screaming "come and make me."
That's enough hard work for one year.
Tuesday 23 December 2008
Tuesday 16 December 2008
Back to back speed sessions
Sunday 14th December
Complete rest. Just feeling lazy I guess.
Monday 15th December
Speedwork. 2k warm-up, then 10 * 2 minutes @ 14.5kph, 2k cool down. All the reps were nice and consistent. Went to the gym about lunch time as I had a day off and seeing as the water tank had blown up, I needed a shower anyway.
Tuesday 16th December
Got to the gym later than usual as I did a half day, 2-6pm. Wasn't sure what to do but didn't want to be leaving too late, so did another speed session, this time 1.6k warm-up, then 8 * 3 minutes @ 14kph, 1.6k cool down.
I chose this as I've got pump tomorrow and on Thursday it's our Christmas lunch in the canteen so a long, steady run will be more the order of the day. I think I must be getting a lot more confident about these speed sessions to be doing two in as many days.
Complete rest. Just feeling lazy I guess.
Monday 15th December
Speedwork. 2k warm-up, then 10 * 2 minutes @ 14.5kph, 2k cool down. All the reps were nice and consistent. Went to the gym about lunch time as I had a day off and seeing as the water tank had blown up, I needed a shower anyway.
Tuesday 16th December
Got to the gym later than usual as I did a half day, 2-6pm. Wasn't sure what to do but didn't want to be leaving too late, so did another speed session, this time 1.6k warm-up, then 8 * 3 minutes @ 14kph, 1.6k cool down.
I chose this as I've got pump tomorrow and on Thursday it's our Christmas lunch in the canteen so a long, steady run will be more the order of the day. I think I must be getting a lot more confident about these speed sessions to be doing two in as many days.
Sunday 14 December 2008
Mileage
Wednesday 10th December
Body pump tonight, 1k on the treadmill to warm up, then another 7k after the class, so another 5 miles to the week's mileage in other words.
Found the abs track particularly difficult tonight, perhaps a useful reminder that I need to start doing more core work. I'm certainly going to need it come April 2009.
Thursday 11th December
Speedwork. 1.6k warm up, then 8 * 3 minutes @ 14kph. May have increased the speed to 14.5kph on some of the middle reps, I can't really remember. In any case that speed is becoming more comfortable and the session feels easier. Good stuff.
Managed to go to the cinema tonight to watch "The Children", a low-budget British horror film which was actually very good, certainly as far as horror films go these days. Was also amused when I managed to add Hannah Tointon, the lead actress, as a friend on facebook when I got home. It may sound a bit sad, but it made my day!
Friday 12th December
Long-ish run tonight, up Kingshill, through Old Town, along Marlborough Road and then down Queens Drive, through town and back to the gym. Really needed to clear my head after a busy day at work and some fresh air. Didn't worry too much about the pace but was out for about 90 minutes which seems about right.
Was a bit disturbed on the last section of the run when I ran past a large bunch of youths and one of them made a comment in my direction. I couldn't hear what it was becuase I had my earphones in, but it certainly wasn't complimentary. Fortunately nothing happened, which could well have been because I ignored them and didn't show any fear. I wondered what might have happened had I reacted. Not a nice thought, and it would definitely be a good idea to have some company on longer runs, especially on dark evenings.
Saturday 13th December
Body pump this morning. Had intended to try body attack as well, but it starts at 9.45 and I slept in a bit longer than intended, having been up late doing some editing. Managed 4k on the treadmill before the class however, and would have run after the class as well had Andy and Steph not invited me to a pub lunch.
It turned out to be a really good day, we had lunch in the Steam Railway and then moved on to the Wheatsheaf where we played darts and pool. It meant of course, I didn't get anything else done, and I could have done without the expense, but to be fair I needed a day like this, not having been out much recently. It was a bit of fun, which was overdue.
Body pump tonight, 1k on the treadmill to warm up, then another 7k after the class, so another 5 miles to the week's mileage in other words.
Found the abs track particularly difficult tonight, perhaps a useful reminder that I need to start doing more core work. I'm certainly going to need it come April 2009.
Thursday 11th December
Speedwork. 1.6k warm up, then 8 * 3 minutes @ 14kph. May have increased the speed to 14.5kph on some of the middle reps, I can't really remember. In any case that speed is becoming more comfortable and the session feels easier. Good stuff.
Managed to go to the cinema tonight to watch "The Children", a low-budget British horror film which was actually very good, certainly as far as horror films go these days. Was also amused when I managed to add Hannah Tointon, the lead actress, as a friend on facebook when I got home. It may sound a bit sad, but it made my day!
Friday 12th December
Long-ish run tonight, up Kingshill, through Old Town, along Marlborough Road and then down Queens Drive, through town and back to the gym. Really needed to clear my head after a busy day at work and some fresh air. Didn't worry too much about the pace but was out for about 90 minutes which seems about right.
Was a bit disturbed on the last section of the run when I ran past a large bunch of youths and one of them made a comment in my direction. I couldn't hear what it was becuase I had my earphones in, but it certainly wasn't complimentary. Fortunately nothing happened, which could well have been because I ignored them and didn't show any fear. I wondered what might have happened had I reacted. Not a nice thought, and it would definitely be a good idea to have some company on longer runs, especially on dark evenings.
Saturday 13th December
Body pump this morning. Had intended to try body attack as well, but it starts at 9.45 and I slept in a bit longer than intended, having been up late doing some editing. Managed 4k on the treadmill before the class however, and would have run after the class as well had Andy and Steph not invited me to a pub lunch.
It turned out to be a really good day, we had lunch in the Steam Railway and then moved on to the Wheatsheaf where we played darts and pool. It meant of course, I didn't get anything else done, and I could have done without the expense, but to be fair I needed a day like this, not having been out much recently. It was a bit of fun, which was overdue.
Tuesday 9 December 2008
Christmas Party
Friday 5th December
Decided to do my long run after work tonight as I had a feeling I'd be unable to run on Sunday as it was my office Christmas party on Saturday. This turned out to be prescient.
So, 7 miles on the treadmill followed by 6-7 miles outside (Cheney Manor route - the long version). Felt quite tired in the last few miles but that's to be expected I think.
Saturday 6th December
Just did the classes this morning, RPM followed by body pump. Both were good, except I put on a bit too much weight on the chest track expecting the current, easier track. Ali changed the track and I couldn't even make it to the break with the weight I had on (3 reds on each end). I erred on the side of caution after that.
Sunday 7th December
I woke up at about 11.30, semi-clothed, and with one contact lens still in. Ouch. I had managed to catch the coach back to MAN, and had shared a taxi home with Andy and Steph. They had kindly paid my fare and told the driver the address to drop me off at. So yes, it was a good party.
Did consider doing some hill reps but it was particularly icy outside, so I decided not to risk it in the end. It wouldn't have been a quality session in any event.
Monday 8th December
Went for a run outside with Becky, Steph and Andy. Without wishing to be unkind, this was probably a mistake. The reason being, at about half way I stopped at the Marriott to use the toilet, while Andy waited and the girls went on. From thereon in, Andy seemed unable to push himself and keep running without stopping for any decent length of time. I tried to push him, but more because I was getting cold than anything else.
In the end, what should have taken just over an hour took about an hour and a half. I know Andy has hung back for me often enough in the past, but this was a "nothing" session and I can't afford any of these with the London marathon just over 4 months away.
Tuesday 9th December
Speedwork. Better session tonight. 2km warm-up, then 10 * 2 minutes @14.5 - 15kph with one minute recoveries. 2km warm down, so 10k covered in total. Am now getting in touch with some friends from the Swindon Harriers to find out who is going to the track these days.
Decided to do my long run after work tonight as I had a feeling I'd be unable to run on Sunday as it was my office Christmas party on Saturday. This turned out to be prescient.
So, 7 miles on the treadmill followed by 6-7 miles outside (Cheney Manor route - the long version). Felt quite tired in the last few miles but that's to be expected I think.
Saturday 6th December
Just did the classes this morning, RPM followed by body pump. Both were good, except I put on a bit too much weight on the chest track expecting the current, easier track. Ali changed the track and I couldn't even make it to the break with the weight I had on (3 reds on each end). I erred on the side of caution after that.
Sunday 7th December
I woke up at about 11.30, semi-clothed, and with one contact lens still in. Ouch. I had managed to catch the coach back to MAN, and had shared a taxi home with Andy and Steph. They had kindly paid my fare and told the driver the address to drop me off at. So yes, it was a good party.
Did consider doing some hill reps but it was particularly icy outside, so I decided not to risk it in the end. It wouldn't have been a quality session in any event.
Monday 8th December
Went for a run outside with Becky, Steph and Andy. Without wishing to be unkind, this was probably a mistake. The reason being, at about half way I stopped at the Marriott to use the toilet, while Andy waited and the girls went on. From thereon in, Andy seemed unable to push himself and keep running without stopping for any decent length of time. I tried to push him, but more because I was getting cold than anything else.
In the end, what should have taken just over an hour took about an hour and a half. I know Andy has hung back for me often enough in the past, but this was a "nothing" session and I can't afford any of these with the London marathon just over 4 months away.
Tuesday 9th December
Speedwork. Better session tonight. 2km warm-up, then 10 * 2 minutes @14.5 - 15kph with one minute recoveries. 2km warm down, so 10k covered in total. Am now getting in touch with some friends from the Swindon Harriers to find out who is going to the track these days.
Thursday 4 December 2008
Downton Half Marathon
Friday 28th November
Complete rest.
Saturday 29th November
Body pump. No cardio. Missed out the squats and lunges track; not because I was hoping to get a fast time at the race tomorrow, but I didn't want my enjoyment of the race to be spoilt by sore legs.
Went to the cinema in the early evening and saw Ghost Town, which almost to my surprise, I thoroughly enjoyed. I'm not a big fan of Ricky Gervais, but this role seemed to suit him to a tee, and it was a heartwarming, if a little predictable story.
Sunday 30th November
Competed in the Downton half marathon. This is comfortably my favourite half marathon of the year, purely because it boasts some of the most wonderful scenery I have ever seen in a race, and has some nice touches, notably a cup of tea and a bun at the end for all competitors.
I travelled down with Terry and Gerry, but was determined to just enjoy the race as much as possible rather than put myself under any pressure to get a good time. After all, this is an event to be savoured and I'd much rather take in the views and enjoy running past New Forest ponies than go flat out for a PB.
I checked my watch only a few times during the race, namely at mile one (as is my wont, I went off far too fast, clocking seven and a half minutes), at half way to make sure I was on course for sub two hours, at mile eight and mile twelve. I finished with a time of 1:53-something, which I was very happy with given that I hadn't really pushed myself.
Normally at the end of a half marathon I am relieved to have finished and that the suffering has ended, but part of me was sad to finish this one, knowing it will be at least a year until I get to run it again. It's a reminder of the real reason I do these events and how much there is to enjoy out there.
Speaking of enjoyment, having a day off the next day meant I could enjoy my post-race beers a little more than usual...
Monday 1st December
Complete rest. Wasn't sure what to do with my day off, so in the end I just decided to treat it as just a day off. Which meant I did nothing all day except sit in my armchair, watch movies and enjoy a glass or two of cider. God knows, I've worked hard enough this year to have deserved it.
Tuesday 2nd December
Speedwork. 1.6k warm up, then 10 * 2 minutes @ 14.5kph, with one-minute recoveries. 1.6k cool down. Didn't feel up to it at all, so proud to have finished it.
Wednesday 3rd December
Body pump. No cardio. Ali used mostly old tracks, which threw me a little. Still, good heavy weights including four reds on each end of the bar for the squats track. My body has definitely got stronger this year.
Thursday 4th December
Speedwork. 1.6k warm up, then 8 * 3 minutes @ 14kph, with one-minute recoveries. 1.6k cool down. Found it a bit of a struggle tonight; I must be tired. Cheated on the last rep and paused to change my music, but what the hell. It is holiday season after all.
Complete rest.
Saturday 29th November
Body pump. No cardio. Missed out the squats and lunges track; not because I was hoping to get a fast time at the race tomorrow, but I didn't want my enjoyment of the race to be spoilt by sore legs.
Went to the cinema in the early evening and saw Ghost Town, which almost to my surprise, I thoroughly enjoyed. I'm not a big fan of Ricky Gervais, but this role seemed to suit him to a tee, and it was a heartwarming, if a little predictable story.
Sunday 30th November
Competed in the Downton half marathon. This is comfortably my favourite half marathon of the year, purely because it boasts some of the most wonderful scenery I have ever seen in a race, and has some nice touches, notably a cup of tea and a bun at the end for all competitors.
I travelled down with Terry and Gerry, but was determined to just enjoy the race as much as possible rather than put myself under any pressure to get a good time. After all, this is an event to be savoured and I'd much rather take in the views and enjoy running past New Forest ponies than go flat out for a PB.
I checked my watch only a few times during the race, namely at mile one (as is my wont, I went off far too fast, clocking seven and a half minutes), at half way to make sure I was on course for sub two hours, at mile eight and mile twelve. I finished with a time of 1:53-something, which I was very happy with given that I hadn't really pushed myself.
Normally at the end of a half marathon I am relieved to have finished and that the suffering has ended, but part of me was sad to finish this one, knowing it will be at least a year until I get to run it again. It's a reminder of the real reason I do these events and how much there is to enjoy out there.
Speaking of enjoyment, having a day off the next day meant I could enjoy my post-race beers a little more than usual...
Monday 1st December
Complete rest. Wasn't sure what to do with my day off, so in the end I just decided to treat it as just a day off. Which meant I did nothing all day except sit in my armchair, watch movies and enjoy a glass or two of cider. God knows, I've worked hard enough this year to have deserved it.
Tuesday 2nd December
Speedwork. 1.6k warm up, then 10 * 2 minutes @ 14.5kph, with one-minute recoveries. 1.6k cool down. Didn't feel up to it at all, so proud to have finished it.
Wednesday 3rd December
Body pump. No cardio. Ali used mostly old tracks, which threw me a little. Still, good heavy weights including four reds on each end of the bar for the squats track. My body has definitely got stronger this year.
Thursday 4th December
Speedwork. 1.6k warm up, then 8 * 3 minutes @ 14kph, with one-minute recoveries. 1.6k cool down. Found it a bit of a struggle tonight; I must be tired. Cheated on the last rep and paused to change my music, but what the hell. It is holiday season after all.
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