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.
Thursday, 27 November 2008
New training schedule
Thursday 20th November
Had a phone call from Anthony today offering me advice on training. From my entries here, he said, it was clear that my enthusiasm is waning, I'm struggling to juggle training with work and my writing, and generally my training isn't right for someone running the biggest and best race in the world in less than six months.
What he suggested was basically to concentrate on speed work for the next 3-4 works. Roughly 4 sessions per week, plus one long run of about 15 miles at the weekends. This way I could also fit in my RPM and body pump sessions, and as the sessions are essentially short and sharp, they should leave me feeling invigorated and with plenty of time for the editing process, which, for the time being at least, has to take precedence over everything else.
No time like the present to start a new schedule so tonight's session was a speed interval session on the treadmill, except it involved three minute intervals instead of two minutes.
2k to warm up, then 8*3 minutes @ 14kph. It was just like Anthony said it would be, ie the first one was hard work, the second was a bit better, by the fifth and sixth one I was working hard, and the last two took care of themselves. 1.6k to warm down, stretch and home. I can't recall the last time I sweated so much during a workout. Plus, I was buzzing after the session, so knew I was onto a good thing.
Friday 21st November
Complete rest. This is becoming my day for going to the supermarket.
Saturday 22nd November
RPM. I couldn't have done body pump as I had to go to Melksham for a contact lens appointment, but as it turned out Ali had his weekend off and there was no cover.
I thought RPM would be ok as it would just be a gentle session with Rich Jones. As it turned out, Shaun from Eldene was taking the class and he decided to do a full hour. I was careful not to overdo it on the resistance, but possibly not ideal the day before a 10k..
Sunday 23rd November
Competed in the inaugural Swindon 10k today. It was out at the go-karting centre near Wroughton, and organised by grass roots events (Steve Goulding). The weather in the morning was horrible, and when I arrived I seriously thought about turning the car round and heading to the warmth and dry of the gym.
As it turned out, the rain stopped, but it was very chilly and I hastily kept my jacket on. I wasn't aiming or hoping for a fast time, and although I started my watch at the start of the race I didn't look at it until the end and just concentrated on enjoying the run, which was a fairly flat, 2 lap course through the local villages. There were potholes and a strong wind to contend with, plus my legs were tired, so a PB was never on the cards. In the end I was pleasantly surprised with a time of 48:45 (48:55 the official time) given my form of late. Plus I won a spot prize which meant it was well worth the trip - a useful beanie hat, water bottle, a gel, pen, lip gloss and the usual flyers.
After the presentations I headed to the gym and managed to knock out 7 miles on the treadmill. It was at a much slower pace, especially as by this time I was starving so my body was having to use fat as a fuel. To be fair, I need to do a lot of that over the coming months. All in all, I had covered over 13 miles and got a much faster 10k time than I would have managed a year ago, so I had reason to settle back, crack open a beer and enjoy the shortened one-day cricket match on TV in the afternoon.
Monday 24th November
Feeling a bit tired today but still managed a speed session (indoors). 2 miles warm-up, followed by 8 * 2 minutes, speed 14-16kph (I think). No cool down, the session had played havoc with my stomach, so stretched and went home.
Tuesday 25th November
Hill reps tonight, wasn't sure whether to go to the ridge or jog out to Kingshill and do them there. Opted for the former in the end and did 20, which was a change in as much as I normally do 2 sets of 10 but tonight did all 20 on the bounce. That hill is definitely not challenging enough for me now, I even found at the end of the session I didn't need as long to recover before jogging back to the gym. Still, roughly 50 minutes on my feet and I am a lot faster going up that slope than I used to be, and it was a lot easier than the last time I did that session.
Took a night off from writing and went to the cinema to see "Zach and Miri make a Porno", a very enjoyable comedy which successfully mixes some gross-out scenes with a sweet and enduring love story.
Wednesday 26th November
Body pump tonight, no cardio. Good session however, used good heavy weights on all of the tracks including 2 reds (10k) on each end of the bar on the triceps track. And I must have done it right, because Ali didn't say anything.
Thursday 27th November
Speed session. 2 miles warm up, then 8*3 minutes @ 14-14.5kph, followed by 1 mile cool down. 7 miles total, so a good "all in one" session. Need to get those 3 minute intervals up to 14.5kph minimum. Still, this session already feels easier than it did a week ago.
Had a phone call from Anthony today offering me advice on training. From my entries here, he said, it was clear that my enthusiasm is waning, I'm struggling to juggle training with work and my writing, and generally my training isn't right for someone running the biggest and best race in the world in less than six months.
What he suggested was basically to concentrate on speed work for the next 3-4 works. Roughly 4 sessions per week, plus one long run of about 15 miles at the weekends. This way I could also fit in my RPM and body pump sessions, and as the sessions are essentially short and sharp, they should leave me feeling invigorated and with plenty of time for the editing process, which, for the time being at least, has to take precedence over everything else.
No time like the present to start a new schedule so tonight's session was a speed interval session on the treadmill, except it involved three minute intervals instead of two minutes.
2k to warm up, then 8*3 minutes @ 14kph. It was just like Anthony said it would be, ie the first one was hard work, the second was a bit better, by the fifth and sixth one I was working hard, and the last two took care of themselves. 1.6k to warm down, stretch and home. I can't recall the last time I sweated so much during a workout. Plus, I was buzzing after the session, so knew I was onto a good thing.
Friday 21st November
Complete rest. This is becoming my day for going to the supermarket.
Saturday 22nd November
RPM. I couldn't have done body pump as I had to go to Melksham for a contact lens appointment, but as it turned out Ali had his weekend off and there was no cover.
I thought RPM would be ok as it would just be a gentle session with Rich Jones. As it turned out, Shaun from Eldene was taking the class and he decided to do a full hour. I was careful not to overdo it on the resistance, but possibly not ideal the day before a 10k..
Sunday 23rd November
Competed in the inaugural Swindon 10k today. It was out at the go-karting centre near Wroughton, and organised by grass roots events (Steve Goulding). The weather in the morning was horrible, and when I arrived I seriously thought about turning the car round and heading to the warmth and dry of the gym.
As it turned out, the rain stopped, but it was very chilly and I hastily kept my jacket on. I wasn't aiming or hoping for a fast time, and although I started my watch at the start of the race I didn't look at it until the end and just concentrated on enjoying the run, which was a fairly flat, 2 lap course through the local villages. There were potholes and a strong wind to contend with, plus my legs were tired, so a PB was never on the cards. In the end I was pleasantly surprised with a time of 48:45 (48:55 the official time) given my form of late. Plus I won a spot prize which meant it was well worth the trip - a useful beanie hat, water bottle, a gel, pen, lip gloss and the usual flyers.
After the presentations I headed to the gym and managed to knock out 7 miles on the treadmill. It was at a much slower pace, especially as by this time I was starving so my body was having to use fat as a fuel. To be fair, I need to do a lot of that over the coming months. All in all, I had covered over 13 miles and got a much faster 10k time than I would have managed a year ago, so I had reason to settle back, crack open a beer and enjoy the shortened one-day cricket match on TV in the afternoon.
Monday 24th November
Feeling a bit tired today but still managed a speed session (indoors). 2 miles warm-up, followed by 8 * 2 minutes, speed 14-16kph (I think). No cool down, the session had played havoc with my stomach, so stretched and went home.
Tuesday 25th November
Hill reps tonight, wasn't sure whether to go to the ridge or jog out to Kingshill and do them there. Opted for the former in the end and did 20, which was a change in as much as I normally do 2 sets of 10 but tonight did all 20 on the bounce. That hill is definitely not challenging enough for me now, I even found at the end of the session I didn't need as long to recover before jogging back to the gym. Still, roughly 50 minutes on my feet and I am a lot faster going up that slope than I used to be, and it was a lot easier than the last time I did that session.
Took a night off from writing and went to the cinema to see "Zach and Miri make a Porno", a very enjoyable comedy which successfully mixes some gross-out scenes with a sweet and enduring love story.
Wednesday 26th November
Body pump tonight, no cardio. Good session however, used good heavy weights on all of the tracks including 2 reds (10k) on each end of the bar on the triceps track. And I must have done it right, because Ali didn't say anything.
Thursday 27th November
Speed session. 2 miles warm up, then 8*3 minutes @ 14-14.5kph, followed by 1 mile cool down. 7 miles total, so a good "all in one" session. Need to get those 3 minute intervals up to 14.5kph minimum. Still, this session already feels easier than it did a week ago.
Wednesday, 19 November 2008
A few more days
Friday 14th November
Complete rest. Went shopping after work, bought a bottle of whisky, sugar and lemon juice and dosed myself up on hot toddies.
Saturday 15th November
Feeling a bit better, so went to body pump and then went for a run outside. Up the railway path and back through old town / town centre. About 7 miles. Made a nice change to go outside and run at a nice steady pace. Felt better for it.
Sunday 16th November
Wasn't really feeling up to it, but decided I needed to do a long run today. So I went to the gym, did 7 miles on the treadmill and then the same(-ish) distance outside. Stuggled with the last bit, but still, I wasn't that well and at least it was miles under my belt.
Monday 17th November
Really didn't feel too clever at work today so went home and relaxed in the evening, ie complete rest. Sometimes your body just needs it.
Tuesday 18th November
Feeling a bit better, so decided to do a speed session on the treadmill. 2 miles warm up, then 10 * 2 mins with 1 minute recoveries. Run speed was 14.5 - 16kph on the first eight, cranking it up in the last 30-60 seconds. Took the last two a bit easier at 14kph. That didn't feel too bad, which is encouraging as I need to be running about that pace to get a 40 minute 10k.
Wednesday 19th November
Just body pump tonight, as I wanted to get home and do some editing.
Complete rest. Went shopping after work, bought a bottle of whisky, sugar and lemon juice and dosed myself up on hot toddies.
Saturday 15th November
Feeling a bit better, so went to body pump and then went for a run outside. Up the railway path and back through old town / town centre. About 7 miles. Made a nice change to go outside and run at a nice steady pace. Felt better for it.
Sunday 16th November
Wasn't really feeling up to it, but decided I needed to do a long run today. So I went to the gym, did 7 miles on the treadmill and then the same(-ish) distance outside. Stuggled with the last bit, but still, I wasn't that well and at least it was miles under my belt.
Monday 17th November
Really didn't feel too clever at work today so went home and relaxed in the evening, ie complete rest. Sometimes your body just needs it.
Tuesday 18th November
Feeling a bit better, so decided to do a speed session on the treadmill. 2 miles warm up, then 10 * 2 mins with 1 minute recoveries. Run speed was 14.5 - 16kph on the first eight, cranking it up in the last 30-60 seconds. Took the last two a bit easier at 14kph. That didn't feel too bad, which is encouraging as I need to be running about that pace to get a 40 minute 10k.
Wednesday 19th November
Just body pump tonight, as I wanted to get home and do some editing.
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