Week 2, Session 4 - Long Run (10.75 Miles)
After a morning of doing a few chores and going for a short bike ride with the kids, I drove over to my Mum and Dad's with Kieran (my youngest son) and went for my Long Run from there. I'd dropped Ben (my eldest son) over at one of his friends houses a little earlier so that he could play X-Box . . . he's growing up far too fast.
Although cold and dull, I had a really enjoyable run listening to the end of the Australian Open tennis final . . . what a match !! My route took me from Hutton, through Uphill, along Weston seafront along the promenade, through the town centre before turning back to Hutton via a slightly quicker route. I was extremely surprised at how busy the promenade was for a cold damp Sunday afternoon in January. The smell of people eating fish 'n' chips was making me feel extremely hungry and after getting a whiff of those my energy gels were never going to be as appealing. I completed 10.75 miles in 1 hour 31 minutes, at a very consistent pace throughout.
I'm glad to say that the twinge in my knee that I mentioned in my last post gave me no trouble at all during the run . .. phew !! After about 9 miles my right Achilles started to ache a bit and my knees started to tighten up, but I think that was more down to the cold damp conditions and the slight step up in distance rather than being anything to worry about.
So, that's week 2 of the training completed. The total mileage for the week was one mile shorter than last week but this week I only had 4 sessions to do rather than the 5 of last week. Hopefully the slight niggle in my knee disappears during the next week of training. A well earned rest day tomorrow, before the first session of week 3 on Tuesday.
Week 2 Summary - 25.25 miles : 3hrs 29 mins
Session 1 - 3 x 6 Mins Threshold Intervals - 6 Miles
Session 2 - 2 x 7 Mins Kenyan Hills - 5 Miles
Session 3 - Recovery Run - 3.5 Miles
Session 4 - Long Run - 10.75 Miles
Sunday, 29 January 2012
Saturday, 28 January 2012
Pushing a Bit Too Hard
Week 2, Session 2 - 2 x 7 mins Kenyan Hills (5 miles)
Session 3 - Recovery Run (3.5 miles)
Conditions for Thursday lunchtimes Kenyan Hills session were varied to say the least. It was looking gorgeous outside when I looked out of the office window just before I went to get changed, so I was not impressed to see that it was chucking down with rain when I stepped outside to do my warm up. A mile into the run I was battered by hail stones, but luckily the sun came back out again just in time for me to start my hill repeats.
I felt strong for the first few climbs and decents, but I think I may have been pushing the pace a bit too much, as I found the next couple much harder. I took this on board during my 2 minute recovery jog and did the next 7 minute set 10 secs/mile slower than the first and felt much better throughout. Next week I have 2 x 10 minute sets, so it'll be important to get the pace right for that if I don't want to burn out.
Friday was a rest day although I still cycled to and from work which acts as a good additional CV workout, and I didn't feel any after affects from the previous days hill work. In the evening I felt a slight twinge on the inside of my left knee (not the outside of the knee where I was having my problems previously), but I didn't think much of it and just thought it was one of those niggles that would go away by the morning.
Unfortunately when I got up this morning I could still feel it. It's not painful, but I can feel something is not quite right. In the afternoon I went for my 30 minute recovery run to see if I was going to be ok to do tomorrows long run, and I couldn't feel any soreness at all whilst running, just when I walk about . . . weird.
Tomorrow I am supposed to be doing an 11 miler, but I will 'listen to my knee' and reduce the distance if I get any soreness on the run. I don't want a repeat of last years injury setback.
Session 3 - Recovery Run (3.5 miles)
Conditions for Thursday lunchtimes Kenyan Hills session were varied to say the least. It was looking gorgeous outside when I looked out of the office window just before I went to get changed, so I was not impressed to see that it was chucking down with rain when I stepped outside to do my warm up. A mile into the run I was battered by hail stones, but luckily the sun came back out again just in time for me to start my hill repeats.
I felt strong for the first few climbs and decents, but I think I may have been pushing the pace a bit too much, as I found the next couple much harder. I took this on board during my 2 minute recovery jog and did the next 7 minute set 10 secs/mile slower than the first and felt much better throughout. Next week I have 2 x 10 minute sets, so it'll be important to get the pace right for that if I don't want to burn out.
Friday was a rest day although I still cycled to and from work which acts as a good additional CV workout, and I didn't feel any after affects from the previous days hill work. In the evening I felt a slight twinge on the inside of my left knee (not the outside of the knee where I was having my problems previously), but I didn't think much of it and just thought it was one of those niggles that would go away by the morning.
Unfortunately when I got up this morning I could still feel it. It's not painful, but I can feel something is not quite right. In the afternoon I went for my 30 minute recovery run to see if I was going to be ok to do tomorrows long run, and I couldn't feel any soreness at all whilst running, just when I walk about . . . weird.
Tomorrow I am supposed to be doing an 11 miler, but I will 'listen to my knee' and reduce the distance if I get any soreness on the run. I don't want a repeat of last years injury setback.
Tuesday, 24 January 2012
Rain, Rain and more Rain !!!
Week 2, Session 1 - 3 x 6 mins Threshold Intervals (6 miles)
Well, I think I would've been better off wearing a wetsuit rather than my cycling and running gear today. It was a miserable day.
Even though I saw it was belting down with rain before I left the house this morning I decided not to give in to the weather and still got on my bike to cycle in to work. On days that I run at lunchtime I usually cycle in my running shoes, but today I thought I'd be prepared and took them in my bag so that I would have a nice dry pair for the run. It was a good job, because by the time I got to work I was absolutely soaked . . . but refreshed.
I was hoping that the rain would've stopped by lunchtime in time for me to go out for my run, but alas, no. Admitidly the rain had eased to drizzle, but it was still going to get me very wet and those nice dry trainers weren't going to stay like it for long. When I get going, I don't really mind running in the rain, but I hate the few minutes hanging around getting wet while I wait for my Garmin to pick up a GPS signal.
Today's workout was a 6 miler including 3 x 6 minute Threshold Intervals with 2 minute recovery jogs between each interval. I was fairly lucky to have a tail wind for my first two intervals, but when I turned for home at the start of my third interval I was running right into the wind that was helping me along earlier. I managed to sustain 6:57 min/mile pace for each of my intervals which was bang on target. I arrived back at work soaked for the second time of the day, but felt good about the run.
I was pleased to find the rain had stopped for my cycle home, so I wasn't going to get wet for a third time. I didn't enjoy putting my soggy trainers on again though.
A rest day tommorow, but another lunchtime Kenyan Hills session on Thursday to look forward to . . . in the sunshine I hope !!
Well, I think I would've been better off wearing a wetsuit rather than my cycling and running gear today. It was a miserable day.
Even though I saw it was belting down with rain before I left the house this morning I decided not to give in to the weather and still got on my bike to cycle in to work. On days that I run at lunchtime I usually cycle in my running shoes, but today I thought I'd be prepared and took them in my bag so that I would have a nice dry pair for the run. It was a good job, because by the time I got to work I was absolutely soaked . . . but refreshed.
I was hoping that the rain would've stopped by lunchtime in time for me to go out for my run, but alas, no. Admitidly the rain had eased to drizzle, but it was still going to get me very wet and those nice dry trainers weren't going to stay like it for long. When I get going, I don't really mind running in the rain, but I hate the few minutes hanging around getting wet while I wait for my Garmin to pick up a GPS signal.
Today's workout was a 6 miler including 3 x 6 minute Threshold Intervals with 2 minute recovery jogs between each interval. I was fairly lucky to have a tail wind for my first two intervals, but when I turned for home at the start of my third interval I was running right into the wind that was helping me along earlier. I managed to sustain 6:57 min/mile pace for each of my intervals which was bang on target. I arrived back at work soaked for the second time of the day, but felt good about the run.
I was pleased to find the rain had stopped for my cycle home, so I wasn't going to get wet for a third time. I didn't enjoy putting my soggy trainers on again though.
A rest day tommorow, but another lunchtime Kenyan Hills session on Thursday to look forward to . . . in the sunshine I hope !!
Sunday, 22 January 2012
Week 1 Training . . . DONE !!
Week 1, Session 4 - Recovery Run (3.5 Miles)
Session 5 - Long Run (9 Miles)
After spending Saturday morning getting cold and wet watching my boys at football training, I wasn't overly looking forward to going out for a run in the same conditions in the afternoon. It was only a 30 minute recovery run but it wasn't as easy as it should've been. It was very windy and for the first mile my breathing was all over the place until I managed to get sheltered. Somehow I managed to complete the run with an average heart rate just outside of the required zone. I felt very heavy legged during the evening so I did some stretching and massage to try and wake them up a bit ready for today's long run.
I'm happy to say that this afternoons long run was much better. Conditions were much improved with the sun shinning and much less wind. My average heart rate was slightly higher than it should've been for a long run, but this was due to it going up when running into a headwind. I ended up running 9 miles in 1hour 18 minutes instead of the planned 8.5 so that I could listen to the end of the football match that I was listening to on the radio as I ran.
So, I've successfully reached the end of my first week of training without any signs of weakness from my knee that has given me so many problems over the last few months. Hopefully I can continue to progress as well when the mileage steps up over the coming weeks.
Week 1 Summary - 26.25 miles : 3hrs 42 mins
Session 1 - Recovery Run - 3.5 Miles
Session 2 - 3 x 5 Mins Threshold Intervals - 5.75 Miles
Session 3 - 2 x 5 Mins Kenyan Hills - 4.5 Miles
Session 4 - Recovery Run - 3.5 Miles
Session 5 - Long Run - 9 Miles
Session 5 - Long Run (9 Miles)
After spending Saturday morning getting cold and wet watching my boys at football training, I wasn't overly looking forward to going out for a run in the same conditions in the afternoon. It was only a 30 minute recovery run but it wasn't as easy as it should've been. It was very windy and for the first mile my breathing was all over the place until I managed to get sheltered. Somehow I managed to complete the run with an average heart rate just outside of the required zone. I felt very heavy legged during the evening so I did some stretching and massage to try and wake them up a bit ready for today's long run.
I'm happy to say that this afternoons long run was much better. Conditions were much improved with the sun shinning and much less wind. My average heart rate was slightly higher than it should've been for a long run, but this was due to it going up when running into a headwind. I ended up running 9 miles in 1hour 18 minutes instead of the planned 8.5 so that I could listen to the end of the football match that I was listening to on the radio as I ran.
So, I've successfully reached the end of my first week of training without any signs of weakness from my knee that has given me so many problems over the last few months. Hopefully I can continue to progress as well when the mileage steps up over the coming weeks.
Week 1 Summary - 26.25 miles : 3hrs 42 mins
Session 1 - Recovery Run - 3.5 Miles
Session 2 - 3 x 5 Mins Threshold Intervals - 5.75 Miles
Session 3 - 2 x 5 Mins Kenyan Hills - 4.5 Miles
Session 4 - Recovery Run - 3.5 Miles
Session 5 - Long Run - 9 Miles
Friday, 20 January 2012
Kenyan Hills
Week 1, Session 3 - 2 x 5 mins Kenyan Hills (4.5 miles)
Today is my final rest day of the week and I definitely need it judging by how tired my legs felt whilst cycling too and from work today. I think yesterday's Kenyan Hills session took it's toll, despite it being a fairly short session.
I was really looking forward to this session, because after much research, I found that I had been running these sessions incorrectly when I've been training for other races. Previously (using todays workout as an example), I would've found a long hill of a decent gradient and run up it for 5 minutes at a steady pace followed by a recovery jog back down again and then I would repeat the previous steps. I began to think I was doing these workouts incorrectly when I saw that later in my marathon training program I have a 2 x 12 mins session, which would mean I have to try and find a hill well over a mile long. After reading many conflicting descriptions on various forum threads of how a Kenyan Hills session should be run, I came accross some video clips on the Full Potential Run Club website that show exactly how to do it . . . and it makes much more sense now.
So, putting my new found knowledge into action yesterday I warmed up with a 1.3 mile easy paced run to the bottom of my hill (ideally 6-8% gradient), I then ran up it at threshold pace for 1 minute and back down to where I started, also at threshold pace, and these steps are repeated for 5 minutes. I then had a recovery jog for 2 minutes before repeating the 5 minute session again. A cool down run for 1.3 miles finished the session.
I ran the session pretty well maintaining my target threshold pace for the first rep, but I was 10 seconds off the pace for the second rep. This wasn't too bad considering it was only my second hills session since August.
Tomorrow I have a 3.5 mile recovery run to look forward to, followed by a 8-9 miler on Sunday.
Today is my final rest day of the week and I definitely need it judging by how tired my legs felt whilst cycling too and from work today. I think yesterday's Kenyan Hills session took it's toll, despite it being a fairly short session.
I was really looking forward to this session, because after much research, I found that I had been running these sessions incorrectly when I've been training for other races. Previously (using todays workout as an example), I would've found a long hill of a decent gradient and run up it for 5 minutes at a steady pace followed by a recovery jog back down again and then I would repeat the previous steps. I began to think I was doing these workouts incorrectly when I saw that later in my marathon training program I have a 2 x 12 mins session, which would mean I have to try and find a hill well over a mile long. After reading many conflicting descriptions on various forum threads of how a Kenyan Hills session should be run, I came accross some video clips on the Full Potential Run Club website that show exactly how to do it . . . and it makes much more sense now.
So, putting my new found knowledge into action yesterday I warmed up with a 1.3 mile easy paced run to the bottom of my hill (ideally 6-8% gradient), I then ran up it at threshold pace for 1 minute and back down to where I started, also at threshold pace, and these steps are repeated for 5 minutes. I then had a recovery jog for 2 minutes before repeating the 5 minute session again. A cool down run for 1.3 miles finished the session.
I ran the session pretty well maintaining my target threshold pace for the first rep, but I was 10 seconds off the pace for the second rep. This wasn't too bad considering it was only my second hills session since August.
Tomorrow I have a 3.5 mile recovery run to look forward to, followed by a 8-9 miler on Sunday.
Wednesday, 18 January 2012
And . . . I'm Off !!
The first 2 days of my training have gone well and today I'm enjoying a well earned rest day after 4 days of back to back training sessions.
Monday saw the start of my 14 week training program and it was a nice and easy start with a 3.5 mile recovery run (30 mins). I was actually glad it was just a short run because I went out in the evening and it was a bitterly cold night with frost already forming on the pavement. I ran the first mile with my snood up over my face to keep the cold out which I've never had to do before. When I'd warmed up though it was fine and I didn't really notice the cold too much until I got inside the house which felt like a walking into a sauna after being out in sub-zero temperatures.
Tuesday was a 5.75 mile run including a 3 x 5 mins threshold interval session with a 1.5 mile warm up and cool down. I ran this during my lunch break at work and conditions were perfect, nice and cool with the sun coming out intermittently. I ran the threshold sections at 6:58 min/mile pace which is just right for the finish time I'm aiming for.
I've chosen a target time that should be well within my perceived capability based on my half marathon time of 1hr 30mins because I don't want to run 'all out' so that I can try to enjoy the marathon experience in London. This also has the affect of making my training a bit more enjoyable because I don't have to push so hard during my interval sessions as my training paces have dropped to suit. This has shown up already during my first threshold interval session as my average heart rate only reached threshold level during the 3rd rep. Hopefully the slightly reduced paces will put me at a lower risk of injury as well. As my training advances I may change my mind, but for now I'm going to be a bit conservative until I'm 100% sure my knee injury isn't going to return.
Tomorrow brings a Kenyan Hill session, which I'm now quite looking forward to because I found out today that I've been running these sessions incorrectly when training for previous races, making them alot harder than I should've been. The only down side is that it's forecast to rain, which isn't great when you are trying to run up hills at a quick pace.
Monday saw the start of my 14 week training program and it was a nice and easy start with a 3.5 mile recovery run (30 mins). I was actually glad it was just a short run because I went out in the evening and it was a bitterly cold night with frost already forming on the pavement. I ran the first mile with my snood up over my face to keep the cold out which I've never had to do before. When I'd warmed up though it was fine and I didn't really notice the cold too much until I got inside the house which felt like a walking into a sauna after being out in sub-zero temperatures.
Tuesday was a 5.75 mile run including a 3 x 5 mins threshold interval session with a 1.5 mile warm up and cool down. I ran this during my lunch break at work and conditions were perfect, nice and cool with the sun coming out intermittently. I ran the threshold sections at 6:58 min/mile pace which is just right for the finish time I'm aiming for.
I've chosen a target time that should be well within my perceived capability based on my half marathon time of 1hr 30mins because I don't want to run 'all out' so that I can try to enjoy the marathon experience in London. This also has the affect of making my training a bit more enjoyable because I don't have to push so hard during my interval sessions as my training paces have dropped to suit. This has shown up already during my first threshold interval session as my average heart rate only reached threshold level during the 3rd rep. Hopefully the slightly reduced paces will put me at a lower risk of injury as well. As my training advances I may change my mind, but for now I'm going to be a bit conservative until I'm 100% sure my knee injury isn't going to return.
Tomorrow brings a Kenyan Hill session, which I'm now quite looking forward to because I found out today that I've been running these sessions incorrectly when training for previous races, making them alot harder than I should've been. The only down side is that it's forecast to rain, which isn't great when you are trying to run up hills at a quick pace.
Sunday, 15 January 2012
Bring on the Training Program !!
Well . . . yesterday's 5.5 mile threshold interval session and today's 8 mile run finish my preparation for my marathon training program which starts tomorrow. I clocked up 22.5 miles this week, which is roughly where I need to be prior to taking on the training.
Yesterday's interval session was really good and I easily managed to hold the required threshold pace for all intervals . . . in fact I did one interval at 10K pace without meaning to. I really enjoyed today's Long Slow Run at lunchtime. I ran 8 miles in 1 hour 8 minutes and the conditions were perfect. It was a lovely cold and sunny afternoon with the sun on my back most of the time, and I was able to 'switch off' and listen to the radio as I ran. Most importantly I managed to complete the run without feeling any pain in my knee that has caused me so many problems over the last few months. The only slight niggle was a bit of soreness in my right hip which I usually get early in the year when my long runs start increasing in distance.
After lunch I sat down at my laptop to look for a hotel where we can stay in London for the weekend of the marathon. I would've done this last year, but I didn't want to book anything with the possibility that my knee was going to prevent me from running. Rooms are going fast, so as soon as I found something suitable I booked it. That is a load off my mind now because I've managed to book somewhere in the area that I really wanted to stay in and I haven't had to pay some of the extortionate rates that some hotels have appilied just because it's marathon weekend.
I'm now really looking forward to the next 14 weeks of training, although I might need reminding of this statement a couple of months from now when I'll be doing long runs of up to 22 miles.
Yesterday's interval session was really good and I easily managed to hold the required threshold pace for all intervals . . . in fact I did one interval at 10K pace without meaning to. I really enjoyed today's Long Slow Run at lunchtime. I ran 8 miles in 1 hour 8 minutes and the conditions were perfect. It was a lovely cold and sunny afternoon with the sun on my back most of the time, and I was able to 'switch off' and listen to the radio as I ran. Most importantly I managed to complete the run without feeling any pain in my knee that has caused me so many problems over the last few months. The only slight niggle was a bit of soreness in my right hip which I usually get early in the year when my long runs start increasing in distance.
After lunch I sat down at my laptop to look for a hotel where we can stay in London for the weekend of the marathon. I would've done this last year, but I didn't want to book anything with the possibility that my knee was going to prevent me from running. Rooms are going fast, so as soon as I found something suitable I booked it. That is a load off my mind now because I've managed to book somewhere in the area that I really wanted to stay in and I haven't had to pay some of the extortionate rates that some hotels have appilied just because it's marathon weekend.
I'm now really looking forward to the next 14 weeks of training, although I might need reminding of this statement a couple of months from now when I'll be doing long runs of up to 22 miles.
Friday, 13 January 2012
3 Days to Go !!
Well, only 3 days to go now before I start my VLM 2012 training plan. I decided to go for a 14 week plan instead of my originally planned 16 week one because it has fits in better with my post injury mileage build up.
It's been a long hard road to recovery since injuring my knee back in September, but I'm finally feeling confident enough to say that I'm ready to train for the marathon, and I certainly didn't think I'd be saying that back in November when I'd been resting my knee for 2 months only to find there was no improvement. Several trips to a physio and chiropractor later seem to have done the trick.
I have been very steadily building up my mileage since early December and being able to complete a 5 miler injury free on Boxing Day was certainly a great Christmas present!! In January I started to add a short interval session each week to see if my knee could cope with speedier paces and I was glad to report that not only was my pace pretty good, but my fitness has stayed with me, which I think is down to my commutes to work on my bike whilst I couldn't run. I completed a 7 miler last weekend and I did my first hill session since the injury yesterday . . . that was hard, and my glutes are certainly feeling the pain today.
BRING ON MONDAY !!!
It's been a long hard road to recovery since injuring my knee back in September, but I'm finally feeling confident enough to say that I'm ready to train for the marathon, and I certainly didn't think I'd be saying that back in November when I'd been resting my knee for 2 months only to find there was no improvement. Several trips to a physio and chiropractor later seem to have done the trick.
I have been very steadily building up my mileage since early December and being able to complete a 5 miler injury free on Boxing Day was certainly a great Christmas present!! In January I started to add a short interval session each week to see if my knee could cope with speedier paces and I was glad to report that not only was my pace pretty good, but my fitness has stayed with me, which I think is down to my commutes to work on my bike whilst I couldn't run. I completed a 7 miler last weekend and I did my first hill session since the injury yesterday . . . that was hard, and my glutes are certainly feeling the pain today.
BRING ON MONDAY !!!
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