Loch Ness Week Eleven

Standard

On the plan:

Monday: Rest
Tuesday: 5M of relaxed fartlek
Wednesday: 6M easy @10min/mil
Thursday: 7M progression run starting at slower than 10:00min/mile and getting faster with last few min/mile sub 9 in approx 66min 1M jog
Friday: Rest
Saturday: parkrun
Sunday: 13M steady in approximately 2 hours (9:30min/mil-ish)

What I actually did:

Monday: cycled to work and back
Tuesday: cycled to work and back. Rested from running, too tired and my leg was a bit sore

Wednesday:  6M relaxed fartlek ave pace 9:09min/mil – slowest k 9:25min/mil (uphill) and fastest k 8:47min/mil – the last one home

Thursday:  cycled to work

Friday:  ran to work 4.75M tempo 8:49min/mil ave and cycled home via the physio

Saturday: 14.2M ave pace recorded at 10:19min/mil but actually faster than that – forgot to stop the garmin after parkrun #154! Roughly 8:45-9:15min/mil ave pace for first 10 miles then parkrun in 8:30ish, then a slow jog home.

Sunday:  Mr Charming’s LSR 5M at 9:29min/mil ave

I had a bit of trouble on last week’s LSR with my ankle hurting. My left side has been giving me niggles for a while and, like the sensible runner I am, I ignored it in the hope it’ll go away… I saw the physio on Friday who told me that a) it wasn’t a hamstring injury so I’m good to carry on and b) my left leg is a cm longer than my right, which could be indicative of a pelvic misalignment. Still, he gave me some good stretches and although I feel a bit battered and bruised, it should be fine by Loch Ness so long as I don’t overdo the training and get plenty of rest.

 

Loch Ness Week Ten

Standard

On the plan:

Monday: Rest
Tuesday: 7M 1M jog then 8x800m at 10K speed 200m in 90 sec jog recoveries then 1M jog
Wednesday: 7M steady @9:30min/mil
Thursday: 5M – 1M jog then 3 M at marathon pace approx 27minutes then 1M jog (47 minutes)
Friday: Rest
Saturday: 3M easy approx 30 minutes
Sunday: 20M easy @10min/mil  approx 3hours 20 minutes (10min/mil)

What I actually did:

Monday: cycled to work and back. Efforts session in a massive thunderstorm which saw thunder, lightning, rain, hail, wind and sunshine!

8 x 800 efforts

Tuesday:  cycled to work and back

Wednesday:  cycled to work and back. 7.22M at 9:21min/mil pace on average

Thursday:  cycled to work and back. 4.91M @8:56min/mil on average (approx 44mins) – sweatshop run

Friday:  rest – even drove to work!

Saturday: 20.15M @ 9:37min/mil pace on average. Fuel was aptonia salted caramel gel at 5miles, Vanilla Bean Gu at 10 miles, half a salted caramel at about 15miles and  a couple of dextrose energy tablets.

LSR Sat

Sunday:  Mr Charming’s first LSR 4:58M @9:49min/mil

 

 

Loch Ness Week Nine

Standard

On the plan:

Monday: Rest
Tuesday: Rest
Wednesday:  7M alternating 10 and 9 minute min/mile each mile (approx 67 minutes)
Thursday:  7M 1M jog then 6x1000m at 10K pace (approx 5 mins) with 200m in 90 secs jog recoveries, then 1M jog
Friday: Rest
Saturday:parkrun followed by 8M easy – or 45 mins fartlek (approx 5M total)/
parkrun at 8min/mil then 8M at 10:00 min/mi
Sunday: Rest

What I actually did:

Monday:  Cycled to work and back
Tuesday: Legoland and back (driving not running!)

Wednesday:  Cycled to work and back

Thursday:  3.3M out and back in 28minutes before work

Friday:  Cycled to work and back. 40 lengths of the pool.
Saturday: 14M by 10am with parkrun near the end, and I forgot to start it after parkrun so it’s slightly short

LSR Sat
Sunday: Rest on the sofa!

 

 

Loch Ness Week Eight

Standard

On the plan:

Monday: Rest
Tuesday: 7M 1M jog, 4x1M or 1600m at 10K pace (approx 8mins fast) with 400m in 2mins 30sec jog recoveries, then 1M jog
Wednesday: 7M easy @10min/mil
Thursday: 7M progression run starting at slower than 10:00min/mile and getting faster with last few min/mile sub 9 in approx 60min 1M jog
Friday: Rest
Saturday:3M easy approx 30 minutes
Sunday: 17M in approx 2:42 (First 9M easy in 90 mins, last 8M at mrathon pace in 72mins)

What I actually did:

Monday: cycled to work and back
Tuesday: cycled to work and back.  5M – 3 x 1M efforts round Catton Park. Started the watch in cycle mode then couldn’t get the pacing right at all. Tough run.

Catton Park Efforts
Wednesday:  7M easy @9:35min/mil
Thursday: cycled to work and back.  6M progression run, not very steady but definitely sped up between the beginning and the end!

Progression Run
Friday:  Rest
Saturday: 3.1M easy – parkrun #152 in 29:44 and it was Norwich’s 4th birthday too. Happy birthday Norwich!
Sunday:  17M in approx 2:50. First 9ish miles at 9:30min/mil (ish) then next 5ish at 9min/mil (ish). Garmin battery died, ran out of water and energy and ran/walked/stumbled the last two-three miles. Very hot! Lessons learned: more than nuun water is needed on a hot LSR, charge thy garmin before (even if you don’t think it needs it)

 

LSR 2

Loch Ness Week Seven

Standard

On the plan

Monday: Rest
Tuesday:  6M – 1M jog, then 12x200m at mile/5K pace (approx 50-55 secs) with 200m in 90 secs jog recoveries, then 1M jog)
Wednesday: 6M easy (10min/mil)
Thursday: 6M – 1M jog then 4M at marathon pace (approx 36 mins), then 1M jog
Friday: Rest
Saturday: 4M hills or hilly circuit
Sunday: 16M steady approx 9:30min/mile for 2hrs 22 mins

What I actually did

Monday: cycled to work and back on the new spangly hybrid bike (10miles)
Tuesday: Cycled to work and back

tuesday efforts6M – 1M jog, then 12x200m at mile/5K pace (approx 50-55 secs) with 200m in 90 secs jog recoveries, then 1M jog) Got so carried away (and forgot to count) that I missed most of the last recovery and ran the last effort for double the time.
Wednesday: Cycled to work and back

6.17M @10:04 average/9:34 average moving pace – forgot to put autopause on for road crossings

Thursday: 1M warm up at approx 9-9:30min/mil, 4M at 8:46-8:58min/mil then 1M cool down at 9:30-10:30 min/mil. This felt really hard all of the way round. Really humid and my legs weren’t playing ball.

Friday: Cycled to work and back. Swam 40 lengths. Took about 20 lengths to get into the groove, felt very low on energy.

Saturday: 151st parkrun 26:11

Sunday: 16.1M in 2:35 ish – 9:36min/mil on average.  Plan says 16M in 2h22 but that’s not a 9:30min/mil pace – 2h32 is.

LSR SUnday

 

Grant and Scott Wycombe half marathon

Standard

Grant and Scott Wycombe half marathon July 20th 2014

http://handycrossrunners.co.uk/wordpress/?page_id=164

 

Entered this race about ten days ago as the plan says ‘thou shalt do a half marathon’. So I did. It also says I should be running a 1:50, so that was my secret plan. A PB.

As the race started at 9:30am we left Norwich at 6am to drive to Wycombe. On a Sunday. Runners are bonkers, aren’t they? I am pretty gosh darn lucky to have a husband that not only puts up with me doing the races, but also gets up at 5am on his only day off to drive me to a race and back – five hours of driving in one day.

before

 

The race was pretty small but perfectly formed – the 10k and the half marathoners started at the same time which was pretty cool – it follows the same course for 5k so I saw plenty of people parting company at that point, waving goodbye and shouting encouragement.

 

The Start and Finish were in the same field, in the cricket club. Parking was well signposted and well marshalled, toilet facilities definitely could have been better (50% unusable by 8:45) but changing rooms and showers were welcome.

 

The route itself had a killer hill in the first 1k – not great for East Anglian legs! My plan was to sub 2 as I haven’t managed that since March. My secret wish was to PB (sub 1:50) but with the heat and the hills, that was unlikely to happen.  The water stations were really regular and had sponges and cups of water with lots of cheery people handing them out – a couple were even staffed by scouts. There were plenty of other people in their gardens too, cheering everyone on and handing out their own water, or hosing people down.  Most of the route is on reasonably quiet roads, some of it is through housing estates. There was a really fun downhill about half way, which made the earlier hill effort worth it!

wycombe splits

I struggled in the final 5k, my pace dropping from sub 9 min/mils to between 9 and 9:30. Spurred on by the crowd and encouraged by fellow runners, I crossed the line in 1:57. For about £18 (half the cost of Plymouth) you get a medal, a tshirt and a goody bag with fairly standard (and welcome) contents – mars bar, sweeties, apple, orange, pistachios, coconut water, bottle of water and, oddly, a full sized sponge. Still not sure what to do with that, to be honest.

after

The race is gun time only despite the number coming with a fancy wired chip on the back. With such a small field it doesn’t make much of a difference, and the start was so wide that there’s plenty of room.

We drove home via a previously researched pub in Duxford (about half way home) called The John Barleycorn.  It was really nice and the staff couldn’t have been more helpful, even though I was a pain and wanted something off menu. Darn post run appetite. I had a sausage and onion marmalade sandwich, Mr Charming had a steak and stilton sandwich and we shared chips. Shared! It was a big ol’ portion. Don’t worry, we had cake when we got home.

So, I’m pleased with a sub 2 but a bit disappointed with a 1:57. I wanted to be faster as that’ll make me feel better for Loch Ness. It’s not far away now and I should be in good shape, not struggling half way through a half marathon. Any suggestions? I think my brain needs a good old fashioned talking to as I feel fine today, slightly stiff but nothing like I would expect to if I’d run flat out. Maybe I didn’t try hard enough.

 

|Photo credits:  The lovely LS who agreed to do it on a whim when I floated the idea. The best type of friends are runners!|

Loch Ness Week Six

Standard

On the plan:

Monday: Rest
Tuesday: 5M of 1M jog then1M jog then 3x2000m at 10K pace (approx 10mins) with 400m in 3mins jog recoveries then 1M jog
Wednesday: 7M easy approx 10:00min/mile for 80 mins
Thursday: 5M with middle 3M at marathon pace (sub 9min mile – rest 10min mile approx 47 mins)
Friday: Rest
Saturday: 3M (approx 30 mins) with strides
Sunday: Grant and Scott Wycombe half marathon

What I actually did:

Monday: Cycled to work and back – 10miles
Tuesday: efforts Week 6Efforts were hard but it felt good to go full pelt, even for as long as 2k at a time. Was pretty hot. Glad I took water.

Wednesday: 7.43M @ 9:36min/mil. Felt fine. Tried to go slower but wasn’t out of breath or struggling at all at that pace so stuck with it.
Thursday:  first 7k @ 8:54-9:57 min/mil, last 4ish k @ 08:46-08:58 min/mil in 61 minutes. Humid and was a longer run than planned (nearly 7M) so decided to go easy for the first few miles and see how I felt for the last bit. Felt pretty good!
Friday:  Swam 50ish lengths. Forgot how many I’d counted so think I overcompensated by a length or two.
Saturday: parkrun at 27:40. Tried to go slower but my competitiveness kicked in

Sunday:  Grant and Stone half marathon 1:57. More on that later.