The rest of the week.

Thursday was an absolutely beautiful day.  Hills are never much fun, they are a serious toil........but everything is just so good when the sun's out, isn't it!  I did the same loop as last week, twice one way up the long, slow climb then reversed and twice up the shorter sharp incline, though mind you the sharp incline doesn't completely flatten at the top, so the period of effort is longer than it first appears. :-p    Its 4 x 1K loop, with the run there and back, its a total of 5K.

I pushed myself a bit harder this week, rather than just being content to get round.  I was disappointed that I had to walk a bit at the end of the first long climb, though I managed to run it all on the second loop. In the other direction I was OK on the first steep climb, but needed a walk break on the second.  The big consolation when I got back home, though, was to discover that I had actually taken 48 seconds off my previous time, getting round in 29:54.  Didn't feel quite so bad knowing there was a reason for struggling a bit.

Kettlebell class on Friday night was hard as usual, including a lot of squats and a lot of snatches.  Of course what that meant was that on Sunday morning I went out still quite tired, it definitely takes longer to recover at my age unfortunately.  Plus I'm going to blame the clocks going forward!  I decided to continue working up to my training plan's 1K intervals by doing 700m effort with 300m jog recovery, again on the Cycle Track.   I did 4 x 700m intervals, 3 took around 4 minutes, which was pretty much what I expected, but one, the third, was a rogue 4:20!!  I certainly felt particularly heavy legged for that one, but no idea why that one more than the others. These totalled 4k (2.5 miles) plus the run there and back - altogether 3.5 miles.

Sunday was such a beautiful day to run, and I definitely regretted my long sleeve top! The cycle track was busy with dog walkers, cyclists, parents and children, you would never believe you are so close to busy roads.  I like the friendliness of other exercisers too, its nice when people nod and say hello.

All in this has been a good week, three runs, all requiring effort, and my back is feeling good.  I think the patient build up from injury has paid off.  Next week I'll be having a wee change on the hills front, I'm off work on Saturday so I'm planning to do the Pollok Park parkrun.  It definitely qualifies as a hill session!!

Speak to you soon x

A run in the sun?

The beautiful sunshine and high temperatures are most unexpected in Glasgow at this time of year, and whilst it’s great to get outdoors, it does not make our 10k training any easier!

A few members of Team Craigholme decided to run on Sunday around the south side. In our previous training sessions we have been managing about 4 miles quite comfortably, but with the sun beating down on us, we were struggling after just 2 miles. Finally, after 3 miles of feeling very hot and bothered, we decided to call it a day and headed for a well-deserved ice cream for an alternate cool-down!

We’re heading out again tomorrow, in the late afternoon, so hopefully it will be a bit cooler then. For the first time ever, we’re hoping the weather won’t be quite this nice on 13 May.

Week 11

Just 7 weeks to go now till the Woman’s 10k and I feel as if March has flown by! I always like it when the clocks go forward though as it makes it easier to go out running at night, especially if I’m working late!

Had another varied week of training! Monday night was spin class as usual. Tuesday I did a 6k run. My time was rather slow at 35m 27s, ave speed 10.2kph, but I did run 4 hills as part of my route therefore not too disappointed!

Had various things on this week so wasn’t able to get back out running again until Saturday morning. Did a 7k run, in 40m 18s, ave speed 10.4kph. It was a glorious day for it but didn’t realise it would be quite so hot so ended up regretting wearing a base layer under my t-shirt! My mile splits were 9m15s, 9m12s, 9m23s and 9m29s, so pretty stable! After that I went to the gym at Glasgow Club Whitehill, since I had missed out on my usual Friday night weights session. After that workout I definitely deserved the pizza we had after it!

As it was such a great day on Sunday, the hubby and I decided to go hill walking up Ben Lomond! The legs were getting extremely weary by time we reached the top after almost 3 hours, but it was absolutely worth it for the stunning views! After a half hour break for lunch we trekked back down, which took quite a bit longer than I thought it would!

If you fancy including some hill walking in your training then Glasgow Life runs its own Walking Programme which has a whole range of walks suitable for everyone. Visit www.glasgowlife.org.uk/walking for more information.

Doing the Running Network 5k Fun Run at Bellahouston Park this Sunday. It’s always an enjoyable race and fun atmosphere so I recommend it to anyone not yet signed up! Here’s the link:

www.runglasgow.org/GRN/annual-5k-fun-run.php

I feel the need.....the need for speed!!

Hope you all recognised Tom Cruise's quote from Top Gun!!!

Ok, so this is the week when the speed interval training starts.  Feeling quite enthused about it, because of Sunday's fast run.  I found it very hard, but my average speed per mile improved by about 1/2 a minute on what its been of late, to 9:33.  That gives a 10K finish time under an hour, still a bit short of my  PB - but going in the right direction, so fingers crossed.

The run distances this week are still just 3 miles each, but I was a bit nervous of diving straight into the plan's suggested 1K intervals because of my recovering back injury. I kept my Monday kettlebell session light and decided to be a bit cautious on this first session, which I did on Tuesday, and go for 400 metre intervals with a 400m recovery jog. 

What that meant in reality was running back and forwards along a measured length of Cycle Track.  I did 4 intervals, my times for these were pretty consistent at 2:02 - 2:05. In total that was 3.2K (about 2miles), and the jog from home and back brought the total up to 3 miles.   The plan says that during the recovery jog it doesn't matter how slow you go, but you shouldn't give in to the temptation to walk.  That was a tall order at the end of the last 400, but the thought of my improving stamina kept me going!!

Still to come, hills on Thursday, kettlebells on Friday and more intervals on Sunday, I'll let you know how they go.

Week 10

I had a fairly varied week of training last week. It didn’t get off to a good start as I had to cancel spin on Monday night. Managed to go out for a run on Tuesday night, and did my 4 hills route which woke the legs up!

Took Wednesday night off then went out another run on Thursday night. I decided to try something slightly different with my training – actually running faster! Only did two miles but did it in a time of 17m 29s, ave speed 11kph. If I could keep that pace up it would be a sub-55min 10k! First mile was 8m 50s and second 8m 29s. What I need to do now is keep running at that pace for longer!

Friday night went to Glasgow Club Whitehill for a weights session. On Saturday I went out another run. This time we did a mile and a half warm up, then a training session of a hill run followed by 2 x 400 metre sprints, three times (with 60 seconds recovery between each set). I was definitely feeling it by the end!

Didn’t make it for my usual run on Sunday as went paint balling instead! I think that was actually quite a workout and was certainly more painful!!!! I have the bruises to prove it!

Ups and downs!

Not all plain sailing this week.  I think I maybe didn't listen to my body quite soon enough on Sunday last week, as I started this week with a bit of a sore back.  A bit worrying given that I've only been back to up 3 runs for the last two weeks.  Didn't train at all on Monday, had a sports massage on Tuesday and didn't do anything then either.

By Wednesday my back was definitely improving so I reckoned it was safe to go out.  This week's sessions are all 3 miles, one is a jog and two are 'fast' runs.  A big weakness for me is hills, so I'm planning that the 3 mile jog each week is actually going to be a hill session, and that was what I did on Wednesday.  Near where I live there is a 1K loop, with a sharp hill on one side and a long incline on the other, so I did it twice in each direction.  With the run there and back it is about 5K. Today's time was 30min 42 sec - fingers crossed that I'll take a bit off that next week.

Had a day off on Thursday, my back was still a bit niggly so I thought it was best to give it another rest.  On Friday it was cold and wet all day - not a valid reason for not running, but one which won the day I have to admit.   I didn't go to my regular Friday night kettlebell class either, though I did have a valid excuse for that - my choir concert was on Sunday and the last rehearsal session was on Friday night so I couldn't afford to miss it. 

Saturday was so lovely that I planned to run after work, but I was pretty tired when I got home, so another day off - this time with a valid reason!!

Sunday was Mother's day as you all know, so I was brought breakfast in bed - a great start to the day :)   And another gorgeous day to run.  This time the capris came out of the drawer, and I set out on my first 'fast' run.   The plan gives guideline speeds per mile, but the blurb with it says that if you cant achieve the suggested speed you should simply make sure that you are running 'outwith your comfort zone'. 

Nick came out with me, and encouraged me round a 3 mile loop which definitely felt outwith my comfort zone!  We included quite a bit on the Cycle Track which was pretty busy with dog walkers and cyclists - nice to see!   And did Nick do a good job!  My average speed per mile was 9min 33sec, which I am really pleased with.  It is also at the fast end of the guideline speed for the run - I hadn't expected to achieve that. 

My choir concert at night also went really well - so an iffy week finished on an all round high!!

Week 9

I definitely think I jinxed it last week by saying Spring had arrived, as the snow made a very unwelcome return on Wednesday, and my running tights were back out!

Managed a fairly varied week of training this week. Started off Monday night as usual with Spin. Tuesday night went out a run. The weather was dreadful, heavy rain and very windy, so I blame the conditions for my slow 5k time of 29m 38s! I also ran up three hills during the run which didn’t help either! My mile splits were 9m 41s, 9m 41s and 9m 17s. So constantly slow for the first two and was flying by the final mile, but I think that was more to do with the strong tail wind than ability!!

Had Wednesday and Thursday off, then went to Glasgow Club Easterhouse on Friday night. On the spur of the moment we decided to go to a Spin class which was just starting! After that went into the gym and used the free weights. (Kettle bell swings must be surely be classed as a form of torture!)

Saturday morning Hubby decided that I was going to do some proper interval training for a change! After a mile warm up followed by some dynamic stretching, we did 10 x 400m sprints with a one minute rest period in between each rep. I think it has to be one of the most challenging work outs I’ve ever done! My combined time for the 4k covered was 19m 33s, which is so much faster than I could ever do it normally, but has made me wonder if I could push myself more when out running. My fastest rep was 1m 46s (ave 13.5kpm) and slowest 2m 0s (ave speed 11.9kpm), the rest being somewhere in between! It was a fantastic workout and I definitely think I do need to do more of it.

Went out my usual Sunday run and managed to do 10k, but it was a real struggle. Maybe it was a result of the training on Saturday, or I was just having an off day, but I had no speed at all in my legs! Somehow managed to push myself to 5k on the basis I’d have to run the same distance to get back! My time however was a disappointing 1hr 2m 16s, ave speed 9.6kpm. The main benefit that I can take from it is that even though I was struggling and wanting to give up, I was able to push myself to do the distance. My mile splits were 9m 36s, 10m 23s, 10m 32s, 10m 2s, 9m 53s and 9m 44s, so at least I did improve over the second half of the run!

Have just realised that this blog is week 9 of my training, and there are 9 weeks to go till the 10k! Half way point reached! I feel my training has been going well so far but definitely need to work on my speed!

Nearly had a facial!!

The first week on my 10 week 10K training plan is called a preconditioning week and the 3 sessions are two jogs and one 'comfortable' run, one x 3 and two x 5 miles.  Because I'm just at the tail end of injury rehab and this was only my second week doing 3 runs, I decided to do a 3, a 4 and a 5, to make the increase more gradual.

Did the first one, the 3 miler, on Monday afternoon which was a lovely day, so it was a nice wee run, a loop out from the gym, including a couple of circuits of the Fountain Gardens here in Paisley.  I've never been in them before - quite pretty.  Met up with Nick, my hubby, and joined in with the last while of a kettlebell session he'd been doing while I was out.  Result? -  tired legs on Tuesday!  My older son's birthday was also on Monday, so some very good birthday cake and wine was the order of the evening.  He is now 35, which begs two questions - how did that happen? and when did I get this old??  Hmmm.....

On Wednesday morning I did the 4 mile session and included a couple of hills.  The first one was pretty steep and quite near home. I wasn't really into my stride/breathing at that point, so it was a bit of a struggle.  I got up it without walking, but really didn't help myself by trying to take my jacket off en route (d'oh!) - it got stuck on my watch strap and I ended up having to put it back on before I got to the top!  Dont know what I was thinking - wont be trying that again!!   Was pleased, though, that I didn't have to walk on the hills, just goes to show that getting back to regular training makes a difference.  Also had a lucky escape, because a couple of minutes after I got home there was a hailstorm, so I was spared a major facial exfoliation!

Then I set out on the 5 mile comfortable run on Sunday morning, this one didn't feel so good, legs pretty tired and back achy, so in best 'listen to your body' mode, I called it a day at 4.5miles.  Again time was around 10 minute miles.  Its been a few weeks since I last did 5 miles, and its still 9 weeks till the 10K, so I'm not worried about it - plenty of time.
 
Week 2 sees the start of faster running and doing speed intervals, so bring it on!!

Week 8

Well I think its official, Spring is here! The proof of this is that I have finally ditched the running tights and gone out in my shorts! This is definitely my favourite time of year for running, when the sun is shining but it’s not too hot outside!

My week started off with Spin class at Glasgow Club Easterhouse. Class was as enjoyable and challenging as always! I do think with Spin classes that it never gets easier, as you just turn the resistance up more on the bike!
Tuesday I did my Tase Boe Abs & Glutes dvd in the house. Wednesday and Thursday had the night off!
Friday night went to Glasgow Club Whitehill and had a weights session. I really like the new gym there. It’s fantastic size and a good range of free weights and kettle bells as well at the usual machines!

Saturday I took part in the Combat Stress 5k at Glasgow Green. It was a great day and I was fairly happy with my time of 28mins 28sec (ave speed 10.6kpm). The main thing however that I took from the day was the fact that so many kids took part! They honestly looked like they were having a great time and didn’t care at all how long it took them. Most of them sprinted off way too fast at the start and so came to a stop after a few hundred metres, however they just seemed to have so much fun, and I have to admit it made me jealous to watch as I was plodding alone at my steady pace! There were girls skipping with their arms linked together, groups of boys running and laughing, and the best of all was when a girl stopped to walk and her two friends ran back for her. Really made me think about how running should be a fun hobby and I shouldn’t get so hung up on mile splits etc! Saying that, my mile splits were 8m54s, 9m24s, 9m06s, so I was pretty pleased with that!

Sunday morning I went out for another long plod, and did 10k in 59m 13s, ave speed 10.1kpm. It was a lovely day for it and trying to take what I’d learned from Saturday, I tried not to bother too much about my speed and just enjoy it. My mile splits were 9m39s, 9m 28s, 9m 29s, 9m 36s, 9m 54s and then 9m 14s, I clearly had left a fair bit in reserve for my final mile! I am really encouraged by the fact that this year so far I have ran a few runs over 6miles, plus three 10k runs, two of which are under the hour. Getting cautiously optimistic that if I can keep it up I may be able to break the 55min barrier for the 10k for the first time!!

The body achieved!!

Managed to do my planned three runs last week with no ill effects, so I'm a happy bunny!  Two were around 20 minutes and the third almost 30, all were round about 10 minute miles.  Yesterday I thought about breaking my capris out of storage when I saw the clear blue sky.  Was glad I didn't though, cos that wee gap between the bottom of my tights and the top of my sock certainly felt the nip!!  But wasn't it just a beautiful day for running?  : -)

I've decided on a training plan as well, -  I'm going to use My Asics. I've included the link below in case you want to have a look at how it works.  I've chosen a 3 runs per week option. It's geared for people who have a GPS watch, which I dont, so I'll need to adapt how I do the interval sessions, but otherwise its all good!    It is a bit different from the usual, staying at 3 miles per run for the first three weeks, but working on improving at that distance before moving up to 4.5 miles.  It'll be fun to try a different approach - also hoping that focussing on 3 miles for 3 weeks, might do something for my parkrun performance!!  I have a Saturday off work at the end of the month, so I'll find  out then!!

http://my.asics.co.uk/my/plan/new

Really looking forward to being ready for the Women's 10K, it's such an inspirational day, seeing the elite runners, the main mass of women, the wheelchair athletes and the walkers - it doesn't matter which group you belong to, it is a challenge for all of us.

Speak to you soon x

This came to me on Facebook, wanted to share it with y'all today!