Well this is my first week back since my week away skiing. And I've had a bad cold from Monday to Thursday. Did that stop me running? Hell no! The rule I follow which is quite common knowledge is that if the illness is below the neck don't do excercise but if its above,go go go!
Monday I did a very comfy 10k, which I did nearly tempo pace and felt really good and got round in just over 52 minutes. Tuesday I was going to do the Merries tempo run but got a text at 7pm saying they were one short for five aside footy. I use to play every week, but since I upped my running I just play when they are short and I feel like a game. So I felt like a game. It was good run around but it didn't make me want to return to playing weekly as I just get so much more of a buzz out of running.
Wednesday I did the same route as Monday but took it easier and came in just under the hour. Thursday I was looking forward to having a club session but the trains had other ideas! I didn't get home till half seven which is the same time the guys set off from the club. So I had the choice of driving about trying to find them not knowing what session they were doing or just do a session myself in the hope they might do the same one. Well I chose Alder Road hills times 12 which I love and that added up to 7 miles including warm up and warm down. Turns out the club were doing Barrhead road miles which I also love and gutted to have missed it! They do 5 times 1 mile reps and its a good long session adding up to about 10 miles.
Friday my compulsary day off. Saturday was my January race for the month - the Glasgow Park Run! I love this event and its great that I am getting to know more and more people at the event. I've started to build up a friendly rivalry with Lomond Hill runner Graeme Aitken and its also good chatting with Giffnock folk and park run volunteers. Graeme said at the start he would run with me as we were both aiming for 22 minutes something. However as the start is downhill, Graeme took off as he is a lot faster at going down hill than me. I got in to my stride and the first lap felt really comfertable. As I went into the second lap, I could see I was closing on Graeme and caught him before the top of the hill before the long down hill. I said hi and then as expected he took off! As we reached the bottom and headed up the Glade I pushed on and must have over taken about 5 people including Graeme up the gradual incline. I then hit the top of the hill and continued down to the finish. To my surprise I managed to overtake someone going down hill and noone overtook me but seeing the results finished very close behind! The next person in front of me who was a good 10 seconds ahead was Giffnocks own Martin Myant and in front of that was Scottish Running guide writer Ian Goudie. We had a good chat after as we waited in the queue to hand in our numbers with our placing on it. And the best news?! I got a PB by 34 seconds! So I came in at 22 minutes 17 seconds which I am really happy with! I don't think I'll be running this for a while unless its part of my long run but I'll help out as much as I can.
Then on to Sunday. I wanted to get a long run is but throughout Saturday I was thinking you just got a PB for 5k you might not be up to it tomorrow. So I checked my blog to see what I distance I did in week 5 for my loch ness training and it was 15 miles. I wanted to run most of it with the club but since I somehow switched my alarm off when I set it, that went out the window! So I set off about half 11, deciding to take it easy and see how it goes. I headed for Pollock Park then up through Hill Park down towards Kilmarnock road. I then went up Asda and round back down to home. So I managed it! 15.3 miles, so I am now on track and even better thing was I did just under 9.40 mins per miles. So I did it in 2 hours 26 minutes.
All in all a great week and if I could have one of these weeks even every second week that would be awesome! Roll on next week!
Sunday 31 January 2010
Wednesday 27 January 2010
Lochaber Marathon Training week 4 + Skiing
Not updated for a couple weeks so here is a catch up.
Week beginning January 11th or Week 4 of training. Monday was an excellent circuit sessions. I only managed 2 runs this week but what lacked in quantity certainly made up for in quality! On Tuesday I did the Merries again but this time did 2 loops so basically ended up 1 mile warm up and down with a 6 mile hilly tempo run with 12 hills in between. On Wednesday I was out with family to celebrate my birthday as I was out the country for my actual birthday. Then at the club on Thursday we did 10 * Davieland hills which are about 400m up mild gradient. I really enjoyed the session and found myself ahead of my group. I really feel hills are my strength and after Lochaber marathon I am looking forward to spending more time in the hills up north.
I was still running up the roads in both these sessions as there was still a lot of ice about which is a complete contrast to now! From going from having to plan out routes with least amount ice and having to concentrate on not falling on every step; to going where ever, whenever and looking as far ahead up the road as you like without constantly looking at the ground. Its like being set free!
Friday was a birthday night out with friends at Paperinos in town which was really good! Then Saturday I jetted off to France, to Les Meniures in the 3 valleys region for a week. It was so much fun and we covered a lot of ground. I took my garmin with me just out of interest as to how much we skied each day and it generally was between 20 and 25 miles with the highest mileage being when we went to Courchavel and back which was 27 miles. This is my 3rd year going skiing and I have improved so much in that time and definitely enjoying it a lot more than the early days! I did do a circuit session early on when I was away but that was it as skiing was enough exercise. I didn't even contemplate running as like most resorts I have visited there are no pavements and very little roads and where there are roads they are not suitable for running. I did miss it but it was a nice change skiing.
I had a look at the SUMS website which is the Scottish Ultra Marathon Series that covers 7 races and one which particularly caught my eye was Clyde Stride which is a new 40 mile ultra from Partick station in Glasgow along the clyde to just beyond New Lanark. I have to say I wasn't planning on doing an ultra this year but the timing of this, length, location and terrain make it more than tempting! It’s the 18th July and looking back at my blog from last year I noticed I had ticking over months in May and June where I was just waiting for Loch ness training to start. So doing this would give me something big to aim for and still allow me to do some hill running in May/June. Then there is still plenty of time in Late July/August to recover from the ultra and set myself up for Loch Ness again.
Week beginning January 11th or Week 4 of training. Monday was an excellent circuit sessions. I only managed 2 runs this week but what lacked in quantity certainly made up for in quality! On Tuesday I did the Merries again but this time did 2 loops so basically ended up 1 mile warm up and down with a 6 mile hilly tempo run with 12 hills in between. On Wednesday I was out with family to celebrate my birthday as I was out the country for my actual birthday. Then at the club on Thursday we did 10 * Davieland hills which are about 400m up mild gradient. I really enjoyed the session and found myself ahead of my group. I really feel hills are my strength and after Lochaber marathon I am looking forward to spending more time in the hills up north.
I was still running up the roads in both these sessions as there was still a lot of ice about which is a complete contrast to now! From going from having to plan out routes with least amount ice and having to concentrate on not falling on every step; to going where ever, whenever and looking as far ahead up the road as you like without constantly looking at the ground. Its like being set free!
Friday was a birthday night out with friends at Paperinos in town which was really good! Then Saturday I jetted off to France, to Les Meniures in the 3 valleys region for a week. It was so much fun and we covered a lot of ground. I took my garmin with me just out of interest as to how much we skied each day and it generally was between 20 and 25 miles with the highest mileage being when we went to Courchavel and back which was 27 miles. This is my 3rd year going skiing and I have improved so much in that time and definitely enjoying it a lot more than the early days! I did do a circuit session early on when I was away but that was it as skiing was enough exercise. I didn't even contemplate running as like most resorts I have visited there are no pavements and very little roads and where there are roads they are not suitable for running. I did miss it but it was a nice change skiing.
I had a look at the SUMS website which is the Scottish Ultra Marathon Series that covers 7 races and one which particularly caught my eye was Clyde Stride which is a new 40 mile ultra from Partick station in Glasgow along the clyde to just beyond New Lanark. I have to say I wasn't planning on doing an ultra this year but the timing of this, length, location and terrain make it more than tempting! It’s the 18th July and looking back at my blog from last year I noticed I had ticking over months in May and June where I was just waiting for Loch ness training to start. So doing this would give me something big to aim for and still allow me to do some hill running in May/June. Then there is still plenty of time in Late July/August to recover from the ultra and set myself up for Loch Ness again.
Sunday 10 January 2010
Lochaber Marathon Training week 3
Well after adding up last year's totals. My total mileage was 1349 miles! I am absolutley delighted with this and sums up what a good year I had. This year naturally I am aiming for more but I am not setting any specific mileage goals.
Well this week was another up and down week but mainly up!
After the previous weekends bad runs. I was hoping for a better session on Monday which of course is now circuits. Not only was it a better session, it was my best circuit session ever! The max I use to do was 8 * circuits where as I did 10*circuit plus what I call a super circuit where I do as many of each excersise in the circuit so was well chuffed!
Tuesday I decided to change from my usual 'take it easy' because its icy approach and went for a tempo run. So did 4 1/2 miles in 36 minutes which was pleasing. I can't believe I hadn't thought of it before especially with this cold! I was warmed up within a mile and was cruising and could have gone further.
Wednesday I had to cancel my run as I didn't get home till 9.15pm!! a 4 1/2 hour commute and was totally knackered.
Thursday was club night and first club night of the year. To my delight it was the Merries which is a hillly tempo run. Usually they do 10 *hills but because of the cold they just did 8. The pace was a bit slower tonight than ususal maybe because it was the first session back after the break. I was tempted to do more but thought about a hot shower and that was that!
Saturday I helped out at the Park Run which the core team did an incredible job just to make it go ahead. They re-routed it as a 3 lap course around the fields in Pollock Park. So was more like cross country which looked fun. I was doing registration this week and had fun again especially in the cafe afterwards with the volunteers and runners. The hot chocolate went down a treat. I then went for my own run round Pollock Park and had fun. The river was stunning, a dog actually walked right across it when I was there! So ended up doing 5 miles and for a change it was a good Saturday run!
Sunday on the other hand! The first couple of miles went by and I got into my rhythm. The next couple of miles I nearly threw up and began to feel awful and ran out of energy fast which was when I cut the long run short. So ended up with just the 5 miles, which was a complete contrast to the 5 miles on Saturday.
I still not worried about the long runs and I'll get there. I still have 13 weeks worth of training so I must be able to get into them by then!
Well this week was another up and down week but mainly up!
After the previous weekends bad runs. I was hoping for a better session on Monday which of course is now circuits. Not only was it a better session, it was my best circuit session ever! The max I use to do was 8 * circuits where as I did 10*circuit plus what I call a super circuit where I do as many of each excersise in the circuit so was well chuffed!
Tuesday I decided to change from my usual 'take it easy' because its icy approach and went for a tempo run. So did 4 1/2 miles in 36 minutes which was pleasing. I can't believe I hadn't thought of it before especially with this cold! I was warmed up within a mile and was cruising and could have gone further.
Wednesday I had to cancel my run as I didn't get home till 9.15pm!! a 4 1/2 hour commute and was totally knackered.
Thursday was club night and first club night of the year. To my delight it was the Merries which is a hillly tempo run. Usually they do 10 *hills but because of the cold they just did 8. The pace was a bit slower tonight than ususal maybe because it was the first session back after the break. I was tempted to do more but thought about a hot shower and that was that!
Saturday I helped out at the Park Run which the core team did an incredible job just to make it go ahead. They re-routed it as a 3 lap course around the fields in Pollock Park. So was more like cross country which looked fun. I was doing registration this week and had fun again especially in the cafe afterwards with the volunteers and runners. The hot chocolate went down a treat. I then went for my own run round Pollock Park and had fun. The river was stunning, a dog actually walked right across it when I was there! So ended up doing 5 miles and for a change it was a good Saturday run!
Sunday on the other hand! The first couple of miles went by and I got into my rhythm. The next couple of miles I nearly threw up and began to feel awful and ran out of energy fast which was when I cut the long run short. So ended up with just the 5 miles, which was a complete contrast to the 5 miles on Saturday.
I still not worried about the long runs and I'll get there. I still have 13 weeks worth of training so I must be able to get into them by then!
Sunday 3 January 2010
Lochaber Marathon Training week 2
This week has had its ups and downs.
Monday I have decided is circuits day and I had a really good session.
Tuesday I attempted a hill session but felt sluggish so cut it short. Then had an all day poker session which finished late so took the day off on Wednesday.
Thursday and Friday were better days and did a 7 and 10 miler respectively at an easy pace.
Saturday and Sunday on the other hand were bad runs and had to walk in both. Just felt like I had no energy. No idea if I'm coming down with something or what but these runs felt very draining. I'm not even going to blame the weather as I've been fine up until this week.
I've yet to add up totals for December and last year but will get that done this week. So just the 27 miles this week and hopefully back to normal next week!
Monday I have decided is circuits day and I had a really good session.
Tuesday I attempted a hill session but felt sluggish so cut it short. Then had an all day poker session which finished late so took the day off on Wednesday.
Thursday and Friday were better days and did a 7 and 10 miler respectively at an easy pace.
Saturday and Sunday on the other hand were bad runs and had to walk in both. Just felt like I had no energy. No idea if I'm coming down with something or what but these runs felt very draining. I'm not even going to blame the weather as I've been fine up until this week.
I've yet to add up totals for December and last year but will get that done this week. So just the 27 miles this week and hopefully back to normal next week!
Saturday 2 January 2010
2010 plans
After a break through in my running, I have now set goals for 2010. I plan to continue where I left off in 2009 and try and run a race every month. With the weather at the moment cancelling a lot of races, hopefully January and February will be ok. But with the Park run only having to be on once a month and usually being on every week hopefully this will be accomplished. So here are potential races. Only up until April is set in stone so far and after that its just potential races.
January: Park Run - hopefully 31st January or that weekend
February: 20th - National XC - Falkirk
March: 21st Alloa half Marathon
April: 18th Lochaber Marathon
Then I'm planning on hitting the hills most weekends
May: middle of month - Goat fell hill race
June: 19th (depending on how Goat fell goes) - Glen Rosa horseshoe
Then back to marathon training
July: 31st - Dollar hill race or Aonach mor - training run
August - Early - Helensburgh half marathon
September - early - Great Scotish Run
October - Loch Ness Marathon
November - Tinto Hill Race/X- country/Park run
December - Park run/X-country
As for time targets:
Half Marathon (PB 2009: 1.45.01, overall PB 1.40.19)
Bronze: Sub 1.50
Silver: Sub 1.40
Gold: Sub 1.35
Marathon (PB 4.07.47)
Bronze: Finish with a smile on my face
Silver: Sub 4 hours
Silver with a hint of gold: Sub 3.45
Gold: Sub 3.30
5K (PB 22.51)
Bronze: Sub 23 minutes
Silver: Sub 22 minutes
Gold: Sub 21 minutes
For the hill and cross country races time is not as important to me and just doing them for fun. I'll still give them my best shot though!
January: Park Run - hopefully 31st January or that weekend
February: 20th - National XC - Falkirk
March: 21st Alloa half Marathon
April: 18th Lochaber Marathon
Then I'm planning on hitting the hills most weekends
May: middle of month - Goat fell hill race
June: 19th (depending on how Goat fell goes) - Glen Rosa horseshoe
Then back to marathon training
July: 31st - Dollar hill race or Aonach mor - training run
August - Early - Helensburgh half marathon
September - early - Great Scotish Run
October - Loch Ness Marathon
November - Tinto Hill Race/X- country/Park run
December - Park run/X-country
As for time targets:
Half Marathon (PB 2009: 1.45.01, overall PB 1.40.19)
Bronze: Sub 1.50
Silver: Sub 1.40
Gold: Sub 1.35
Marathon (PB 4.07.47)
Bronze: Finish with a smile on my face
Silver: Sub 4 hours
Silver with a hint of gold: Sub 3.45
Gold: Sub 3.30
5K (PB 22.51)
Bronze: Sub 23 minutes
Silver: Sub 22 minutes
Gold: Sub 21 minutes
For the hill and cross country races time is not as important to me and just doing them for fun. I'll still give them my best shot though!
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