Saturday 21st February
Body pump in the morning. Not that I expect it to have an impact on my performance tomorrow, but I missed out squats and lunges to ensure my legs are fresh for the race.
Did a mile on the treadmill after the class, purely because I received two new pairs of trainers this week (Nike Air Pegasus and Air Skylon) and wanted to break in the Pegasus. I could really tell the difference between the new and old pair in terms of support and cushioning, so it was not before time.
Sunday 22nd February
My intention was to be competing in the Bourton 10k today. I've run it every year for the last three years, and have got a PB on each occasion. This year, unfortunately, I didn't get in - I sent my form off just after entries open but it must have filled up in record time.
This left me with the choice of running the Tough Ten at Weston (a lovely run, and it would have been my third time) or running the Terminator for the first time. It was a tough call, but in the end I decided on the latter as I don't get many opportunities to try new races and have really enjoyed these off-road races this year.
I certainly wasn't disappointed. I was immediately impressed by the marshals guiding us into the car parks as soon as I reached Pewsey. I made the short walk to the race HQ, dropped my baggage off, bought my pre-race cakes and it was business as usual.
The race pretty much met my expectations. The one surprise was that while it wasn't as muddy as say, Sodbury, the muddy bits were very deep and I nearly lost my trainers in the first mile! Message to self - secure them with duct tape next year.
The other slight surprise (and it shouldn't have been) was just how busy the race was. In a lot of sections we were moving in single file and I couldn't get any speed up (not that I minded - I was happy to get a good training run and burn calories more than anything).
I recognised a lot of the course from the Rough n Tumble and the hills were just as tough. They were well worth it though - some of the views from the top really took my breath away and proved a salutary reminder just how lucky I am to live in a part of the world that boasts such wonderful scenery.
Happy to finish in a time of 2:15 and glad of the t-shirt and mars bar at the end! Home for a celebration fry-up (which didn't touch the sides) and a few well-earned drinks. On that subject, I've decided to give up alcohol for lent which will give my system a thorough de-tox, help me lose a few pounds and save quite a few as well.
Monday 23rd February
Running club tonight. I was tired from the run yesterday, but decided to risk going out with the group as Terry and Kev did the tough ten yesterday and would be in the same boat.
The only problem was, they obviously weren't as tired as me, having done a slightly easier run than me and being slightly stronger runners anyway. We were joined by Becky who clearly wasn't tired at all!
I struggled to keep up, but kept pushing myself, and we did the Cheney Route (about 6 miles). They assured me it was only an average of 9 minutes per mile but it felt a lot faster. It just proves what being tired does to you, and how important rest and recovery days are.
Tuesday 24th February
The plan was to do a speed session tonight but this changed when I met Andy at the gym who was going out to do six miles. So I decided it would be good to catch up, plus I would be able to break in my new Pegasus properly. So we did the Cheney route but in reverse (I know, still boring).
Lent started for me tonight. Normally it starts tomorrow (Ash wednesday) but I arranged to meet Pete in Bath thursday so starting a day earlier makes up for it :) Not that I drink in the week much anway. Cheap Tuesday at the cinema so took myself off to see Vicky Cristina Barcelona which I thoroughly enjoyed. Ms Johansson is always easy on the eye, but there were some other good performances as well from Penelope Cruz and Rebecca Hall who I know from Starter for Ten.
Wednesday 25th February
Body pump and RPM. Both good, but Ali did some old tracks in pump which I struggled with a bit - push ups at the end of the chest track are a killer, especially when you've been ambitious with your weight...Was a bit concerned when my lower back seized up during the abs track but I stretched it out before RPM and it was fine after that.
Thursday 26th February
Complete rest as met Pete in Bath. It was a good night, but I was alarmed just how quiet the pub and the restaurant were for a Thursday night. The recession really is hitting hard.
Friday 27th February
Just five miles (8k) on the treadmill, nice and steady. Felt really tired tonight and as I have a twenty mile race a week Sunday I'm looking forward to an easy week next week.
Friday 27 February 2009
Monday 16 February 2009
First long, long run
Friday 13th February
Quite sore after last night's run but wanted to run anyway. There's something I like about the gym on a Friday night, it's never completely dead but isn't too busy either.
10k on the treadmill followed by about twenty minutes of core work, mostly on the cable machine. Really want to build a good strong core which will hold me in good stead over the longer distances.
Saturday 14th February
Body pump in the morning, followed by 4 miles (6.4k) on the treadmill and some core work. Wasn't sure if the run was a good idea as I want to do some serious mileage tomorrow, but it didn't seem to hurt. My legs actually felt a lot better than they did yesterday.
Sunday 15th February
And so it begins. I actually set my alarm so that I would get up earlier than usual and get my long run over with so I could enjoy the rest of the day. Actually managed to start it before 9am, which has to be a first.
11.2k (7 miles) on the treadmill followed by a good two hours plus outside (up the railway path, down Marlborough Road, along Queens Drive, through town then towards Cheney and along Akers Way, round the lake and up Cartwright Drive back to the gym. It would be nice to know exactly but I'm guessing that must be about 12-13 miles. So about 20 miles in total. Was very pleased with how I felt, the run outside was quite slow but I hardly had to stop and walk and generally felt okay.
It was nice to get out early, although this was more than 3 hours of running it didn't seem to take as long, I guess this is because it was over earlier and I had so much more of the day left. Was quite tired when I got home and needed a nap before the cricket started but it was well worth sacrificing my lie-in.
Monday 16th February
Considering how much I had done yesterday my legs didn't feel too bad at all. That notwithstanding, I wasn't doing anything more than a gentle recovery run indoors. Meant to do 5 miles (8k) but it turned out to be 8.5k because Keeps Getting Better by Christina Aguilera came on the music channel just as I was starting to cool down and I really like the song (and the video obviously). This seems to happen a lot recently?
Anyway, now that the weather is getting (slightly) warmer and the days are getting longer I really need to do some more runs outside. As I write it is clear I have been doing too much running on the treadmill which was fine when there was snow on the ground but now it has gone I really need to get out more (story of my life really).
Tuesday 17th February
6-7 miles steady, just did the Cheney route on my own. Legs feeling better now.
Wednesday 18th February
Body pump. No cardio. Just wanted to get home at a reasonable hour tonight.
Thursday 19th February
Did an interval session outside tonight, so jogged out to the lake and did 5 laps hard. The session seemed a lot easier than I remember it being, I don't know if that is down to the work I've been doing on the treadmill or if I've lost weight or what. I actually did it with my MP3 player which I wouldn't normally do. In the end I decided if I have music doing my speed sessions indoors, why not outside as well?
Friday 20th February
Complete rest. A different kind of maintenance however, as I had an eyebrow wax and tidy (don't laught) at the body clinic. Had my appointment with a girl called Carly, and it was my first treatment there for a few years. All I'll say is it is nice to be doing business with them again.
Quite sore after last night's run but wanted to run anyway. There's something I like about the gym on a Friday night, it's never completely dead but isn't too busy either.
10k on the treadmill followed by about twenty minutes of core work, mostly on the cable machine. Really want to build a good strong core which will hold me in good stead over the longer distances.
Saturday 14th February
Body pump in the morning, followed by 4 miles (6.4k) on the treadmill and some core work. Wasn't sure if the run was a good idea as I want to do some serious mileage tomorrow, but it didn't seem to hurt. My legs actually felt a lot better than they did yesterday.
Sunday 15th February
And so it begins. I actually set my alarm so that I would get up earlier than usual and get my long run over with so I could enjoy the rest of the day. Actually managed to start it before 9am, which has to be a first.
11.2k (7 miles) on the treadmill followed by a good two hours plus outside (up the railway path, down Marlborough Road, along Queens Drive, through town then towards Cheney and along Akers Way, round the lake and up Cartwright Drive back to the gym. It would be nice to know exactly but I'm guessing that must be about 12-13 miles. So about 20 miles in total. Was very pleased with how I felt, the run outside was quite slow but I hardly had to stop and walk and generally felt okay.
It was nice to get out early, although this was more than 3 hours of running it didn't seem to take as long, I guess this is because it was over earlier and I had so much more of the day left. Was quite tired when I got home and needed a nap before the cricket started but it was well worth sacrificing my lie-in.
Monday 16th February
Considering how much I had done yesterday my legs didn't feel too bad at all. That notwithstanding, I wasn't doing anything more than a gentle recovery run indoors. Meant to do 5 miles (8k) but it turned out to be 8.5k because Keeps Getting Better by Christina Aguilera came on the music channel just as I was starting to cool down and I really like the song (and the video obviously). This seems to happen a lot recently?
Anyway, now that the weather is getting (slightly) warmer and the days are getting longer I really need to do some more runs outside. As I write it is clear I have been doing too much running on the treadmill which was fine when there was snow on the ground but now it has gone I really need to get out more (story of my life really).
Tuesday 17th February
6-7 miles steady, just did the Cheney route on my own. Legs feeling better now.
Wednesday 18th February
Body pump. No cardio. Just wanted to get home at a reasonable hour tonight.
Thursday 19th February
Did an interval session outside tonight, so jogged out to the lake and did 5 laps hard. The session seemed a lot easier than I remember it being, I don't know if that is down to the work I've been doing on the treadmill or if I've lost weight or what. I actually did it with my MP3 player which I wouldn't normally do. In the end I decided if I have music doing my speed sessions indoors, why not outside as well?
Friday 20th February
Complete rest. A different kind of maintenance however, as I had an eyebrow wax and tidy (don't laught) at the body clinic. Had my appointment with a girl called Carly, and it was my first treatment there for a few years. All I'll say is it is nice to be doing business with them again.
Thursday 12 February 2009
Enforced rest
Thursday 5th February
The day the snow came. Unable to move my car as there was a good six inches of snow on the ground. Only got to work because Louise (Mumfy) came and picked me up at the top of Kingshill. Would have had to walk otherwise...anyway no way of getting to the gym in the evening.
Friday 6th February
As above, except it was worse than yesterday and we were sent home from work at 1pm. Went home, watched the cricket and chilled out.
Saturday 7th February
Still unable to move the car as too much ice and snow on the ground so had to walk/jog to the gym to get to body pump. Good class, but obviously missing one or two regulars. Decided to just walk up the old railway path to get home and very pretty it was too. Even saw a couple of blokes come down it on skis!
Running club night out in the evening, quite a good turn out even though a few people were unable to attend due to the credit crunch, the weather, or a combination of the two. We had an Indian meal in Mela on Victoria Road which was very nice indeed, and Ali found it highly amusing to hide my beer while I was in the bathroom. In fact, the whole gang decided to hide my entire place setting at one point...ever get the feeling someone is trying to tell you something?!
Joking aside it was a great evening and we ended up having a few drinks in Longs bar. Sadly my days of dancing the night away have long since passed and I ended up cadging a lift home in a taxi, getting a bottle of wine out of the fridge and waking up in my armchair five hours later to find the same bottle unopened. Ouch.
Sunday 8th February
Was due to meet Kev at the gym at 12 for a lengthy session on the treadmill. Unfortunately I underestimated just how difficult the snow and ice left on the ground was going to make moving my car.
I gave up after half an hour of de-frosting, melting, shovelling and revving and jogged / walked in. By this time Kev had already done the best part of an hour without me. Still, undeterred, I set about my work and managed 10k exactly in 55 minutes before (inadvertedly) hitting the emergency stop button. Changed, re-hydrated and got back on the horse, finally managing another 10.8k in an hour. So achived my goal of spending 2 hours on the treadmill.
It was a challenging session, not least mentally, but also physically as I was suffering from the effects of a night out. Big tick in the box and a self-pat on the back for getting though it. And I managed to jog some of the way home to boot...
I was really hoping to be able to relax in front of the cricket this afternoon but alas, England contrived to get bowled out for a paltry 51 runs while I was sampling the Asian delights of Swindon. Understandable if the West Indies boasted the attack of yore, namely Ambrose and Walsh, but this time it was a largely unsung attack that wreaked havoc. Surely changes have to be made, but how? The selectors have only sent one reserve batsman, Owais Shah, to the caribbean, which surely sends out the message that hardly anyone in the top five or six needs to fight for his place. Or maybe they will respond by dropping England's most consistent bowler for donkey's years, Matthew Hoggard...except they can't because he isn't there and none of the current attack seem to have looked the word 'consistency' up in their dictionaries...
Okay. I just needed to get that off my chest.
Monday 9th February
Finally managed to get to work in my own car tonight. No heroics in the training department, just 5 miles (8k) on the treadmill, nice and steady.
Tuesday 10th February
Speed session. 2k warm up, then 8 * 3 minutes @ 14 kph. 2k cool down. Good session, except I had to swap treadmills as the belt was slipping on the first one I tried.
Cheap Tuesday at the cinema as always, this time I went to see Role Models, which I expected to be a bit of a cross between American Pie and Road Trip, but it was actually a lot more subtle than either of those two. Sure it was funny, but it was a sweet and enjoyable journey of disovery for several of its protagonists, and I really enjoyed it.
Note to other cinephiles, if you're ever unsure whether to go and see a film, go to imdb.com and check the average vote. The Wrestler got a whopping 8.6/10, this got a similar score of 7.8/10. Films that are that popular with Joe Public are seldom pants.
Wednesday 11th February
1.6k on the treadmill plus body pump. No further cardio, instead I had a steam, went to Sainsburys, came home and did some editing. Part of me always wants to train a bit harder but another part of me needs to remember that training and running is only part of my life. I like the way my novel is going - it's becoming much tighter and better, more credible - and I have no doubt that if I keep going it could be something particularly special.
Thursday 12th February
Finally managed to get out tonight, and went for a run with Terry and Simon. Basically 9 miles at about 9 minute mile pace, an old route of mine but backwards: though the town then up Queens Drive, along Marlborough Road, through Old Town, down Kingshill and back to the gym. Nice to get out again. Rather glad I am doing Terminator than the Bourton 10k a week Sunday as I haven't done enough sessions outside for the latter. Still, I'm sure I'll enjoy Terminator.
The day the snow came. Unable to move my car as there was a good six inches of snow on the ground. Only got to work because Louise (Mumfy) came and picked me up at the top of Kingshill. Would have had to walk otherwise...anyway no way of getting to the gym in the evening.
Friday 6th February
As above, except it was worse than yesterday and we were sent home from work at 1pm. Went home, watched the cricket and chilled out.
Saturday 7th February
Still unable to move the car as too much ice and snow on the ground so had to walk/jog to the gym to get to body pump. Good class, but obviously missing one or two regulars. Decided to just walk up the old railway path to get home and very pretty it was too. Even saw a couple of blokes come down it on skis!
Running club night out in the evening, quite a good turn out even though a few people were unable to attend due to the credit crunch, the weather, or a combination of the two. We had an Indian meal in Mela on Victoria Road which was very nice indeed, and Ali found it highly amusing to hide my beer while I was in the bathroom. In fact, the whole gang decided to hide my entire place setting at one point...ever get the feeling someone is trying to tell you something?!
Joking aside it was a great evening and we ended up having a few drinks in Longs bar. Sadly my days of dancing the night away have long since passed and I ended up cadging a lift home in a taxi, getting a bottle of wine out of the fridge and waking up in my armchair five hours later to find the same bottle unopened. Ouch.
Sunday 8th February
Was due to meet Kev at the gym at 12 for a lengthy session on the treadmill. Unfortunately I underestimated just how difficult the snow and ice left on the ground was going to make moving my car.
I gave up after half an hour of de-frosting, melting, shovelling and revving and jogged / walked in. By this time Kev had already done the best part of an hour without me. Still, undeterred, I set about my work and managed 10k exactly in 55 minutes before (inadvertedly) hitting the emergency stop button. Changed, re-hydrated and got back on the horse, finally managing another 10.8k in an hour. So achived my goal of spending 2 hours on the treadmill.
It was a challenging session, not least mentally, but also physically as I was suffering from the effects of a night out. Big tick in the box and a self-pat on the back for getting though it. And I managed to jog some of the way home to boot...
I was really hoping to be able to relax in front of the cricket this afternoon but alas, England contrived to get bowled out for a paltry 51 runs while I was sampling the Asian delights of Swindon. Understandable if the West Indies boasted the attack of yore, namely Ambrose and Walsh, but this time it was a largely unsung attack that wreaked havoc. Surely changes have to be made, but how? The selectors have only sent one reserve batsman, Owais Shah, to the caribbean, which surely sends out the message that hardly anyone in the top five or six needs to fight for his place. Or maybe they will respond by dropping England's most consistent bowler for donkey's years, Matthew Hoggard...except they can't because he isn't there and none of the current attack seem to have looked the word 'consistency' up in their dictionaries...
Okay. I just needed to get that off my chest.
Monday 9th February
Finally managed to get to work in my own car tonight. No heroics in the training department, just 5 miles (8k) on the treadmill, nice and steady.
Tuesday 10th February
Speed session. 2k warm up, then 8 * 3 minutes @ 14 kph. 2k cool down. Good session, except I had to swap treadmills as the belt was slipping on the first one I tried.
Cheap Tuesday at the cinema as always, this time I went to see Role Models, which I expected to be a bit of a cross between American Pie and Road Trip, but it was actually a lot more subtle than either of those two. Sure it was funny, but it was a sweet and enjoyable journey of disovery for several of its protagonists, and I really enjoyed it.
Note to other cinephiles, if you're ever unsure whether to go and see a film, go to imdb.com and check the average vote. The Wrestler got a whopping 8.6/10, this got a similar score of 7.8/10. Films that are that popular with Joe Public are seldom pants.
Wednesday 11th February
1.6k on the treadmill plus body pump. No further cardio, instead I had a steam, went to Sainsburys, came home and did some editing. Part of me always wants to train a bit harder but another part of me needs to remember that training and running is only part of my life. I like the way my novel is going - it's becoming much tighter and better, more credible - and I have no doubt that if I keep going it could be something particularly special.
Thursday 12th February
Finally managed to get out tonight, and went for a run with Terry and Simon. Basically 9 miles at about 9 minute mile pace, an old route of mine but backwards: though the town then up Queens Drive, along Marlborough Road, through Old Town, down Kingshill and back to the gym. Nice to get out again. Rather glad I am doing Terminator than the Bourton 10k a week Sunday as I haven't done enough sessions outside for the latter. Still, I'm sure I'll enjoy Terminator.
Wednesday 4 February 2009
Brrr...it's cold out there...there must be some long runs in the atmosphere...
Sunday 1st February
Long run today. Decided to do the Swindon half route from my house. What a silly mistake that was.
For a start, it was freezing cold out there. I remember at one point in the run I touched my nose and the tip felt frozen. Also I was a tad hungover from the previous evening, but more than anything my legs were just too tired from the previous day's training. I really didn't need to be on my feet for so long - but with London less than three months away, part of me told me I did.
Struggled most of the way round but in particular in the last couple of miles, most of which I walked. The rest of me was fine (frozen, but fine) but my legs were just having none of it. There were a few twinges which told me I could injure myself if I pushed it.
Still, good training mentally and physically. I remember when I was training for London two years ago I did the half route from the gym and got lost which meant I was out on my feet for about five hours. It certainly toughened me up!
Monday 2nd February
Just two miles on the treadmill as my legs were screaming at me for some respite. Spent a good 45 minutes going through the core exercises Ali has given me so I don't forget them. Concentrated on the cable exercises and the floor exercises I was less sure on. This is a tough routine.
Tuesday 3rd February
Speed session. 1.6k warm up then 10 x 2 mins @14kph. 1.6k cool down. Legs a lot better tonight but not 100 per cent so decided not to push it as far as the speed is concerned. Did notice I am getting better at coming to a jog more easily at the end of the efforts, which tells me I am getting used to them.
Wednesday 4th February
Body pump and RPM. Legs quite stiff again so if I'm honest the only reason I went into RPM was because a pretty girl in there was smiling at me. She knows who she is.
Also did 2k on the treadmill to warm up for class, if I'm honest this is due to the cricket being on again as much as anything.
Long run today. Decided to do the Swindon half route from my house. What a silly mistake that was.
For a start, it was freezing cold out there. I remember at one point in the run I touched my nose and the tip felt frozen. Also I was a tad hungover from the previous evening, but more than anything my legs were just too tired from the previous day's training. I really didn't need to be on my feet for so long - but with London less than three months away, part of me told me I did.
Struggled most of the way round but in particular in the last couple of miles, most of which I walked. The rest of me was fine (frozen, but fine) but my legs were just having none of it. There were a few twinges which told me I could injure myself if I pushed it.
Still, good training mentally and physically. I remember when I was training for London two years ago I did the half route from the gym and got lost which meant I was out on my feet for about five hours. It certainly toughened me up!
Monday 2nd February
Just two miles on the treadmill as my legs were screaming at me for some respite. Spent a good 45 minutes going through the core exercises Ali has given me so I don't forget them. Concentrated on the cable exercises and the floor exercises I was less sure on. This is a tough routine.
Tuesday 3rd February
Speed session. 1.6k warm up then 10 x 2 mins @14kph. 1.6k cool down. Legs a lot better tonight but not 100 per cent so decided not to push it as far as the speed is concerned. Did notice I am getting better at coming to a jog more easily at the end of the efforts, which tells me I am getting used to them.
Wednesday 4th February
Body pump and RPM. Legs quite stiff again so if I'm honest the only reason I went into RPM was because a pretty girl in there was smiling at me. She knows who she is.
Also did 2k on the treadmill to warm up for class, if I'm honest this is due to the cricket being on again as much as anything.
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