Half Marathon Training Week 1

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Monday 19/06/17

This morning I created a new plan to get me ready for the Scottish half marathon.

I plan to include resistance training this will mean 2 days in the gym and 4 days running, I have decided my gym days will be on Monday and Thursday and running Tuesday, Wednesday, Friday and Saturday Parkrun.

Monday’s workouts will be on Chest, Shoulders, Triceps, Calves and Abs. Thursday will be Back, Quads, Biceps, Hamstrings and Abs.

Tuesday

A 36 minute steady run, this was broken down into 10 minutes running and 2 minutes walking, I actually ran on longer because I did not hear the timer on my phone.

Total time 39.44 distance 3.4 miles
Split times
1st 11.14
2nd 11.24
3rd 11.03

I tried a different route today it took me off road for a short period of time, it was enjoyable running through the trees and bushes, but I had to take care as the surface was very uneven the track had been used by motorbikes and people on horseback.

I can’t believe how much my arm and chest muscles a aching from yesterdays visit to the gym.

Wednesday

Hill runs, my task for today was to run uphill for 3 minutes and do this 4 times.

I did this at Locke Park the first route I picked was a little bit short of 3 minutes and so was the second route.

My third route was bang on 3 minutes and it included the steepest part of the Parkrun route, as you can imagine the last time was the hardest, I will be doing this again next week so now I know the 3 minutes route.

Total time 22.48 distance 2 miles
Split times
1st 11.05
2nd 11.28

Thursday

Gym day I felt as if I had over done it this morning but felt much better after eating breakfast.

I am just hoping that the work I have done today on my legs will not affect my running tomorrow and Saturday, otherwise I might have to rethink my resistance training.

Friday

Today’s run was speed training for 20 minutes.

The plan was to run at a fast pace and increase the speed for short intervals, I started with 1 minutes intervals and then did a couple of 2 minute intervals and back to 1 minute.

The last interval was uphill and it really took it out of my legs so I ran the last 4 minutes at a steady pace.

Total time 21.48 distance 2 miles.
Split times
1st 9.47
2nd 11.28

My legs felt fine after the run but as the day has gone on they have got stiffer and stiffer.

Saturday

I am a bit annoyed with myself today, I messed up when going into edit today’s run and deleted it in error so I don’t have my split times for today.

It was the Parkrun so the distance will be 3.1 miles.
My time was 33.35 this is the official Parkrun time.

I am pleased with this time, the way my legs felt this morning I did not think I would be able to run all the 3 laps, but I did and managed to increase the pace on the flat at the top of the last hill.

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Running In The Beginning

Back in February when I did my first Parkrun I thought I had bitten off more than I can chew, now with 2 races under my belt a 10k and 10 mile I am enjoying running so much so that I have missed not getting out during the recovery period from the 10 mile race.

I have registered to run in the Scottish half marathon in September and I am also trying to secure a charity place in the London marathon next year, when I will be attempting the full marathon.

As a child I spent a couple of years in hospital firstly Edinburgh children’s hospital and then a children’s convalescence’s home.

Edinburgh children’s hospital is one of the charities supported in the Scottish half marathon and I am trying to raise money for them.

My training for the race starts on the 19th and the race takes place on the 24th of September so I have a bit more time to prepare for this race, they asked for a predicted race time and I have put 2hr 15min we shall see.

I was 10 minutes out on my predicted time for the 10 mile race but I have more than 4 weeks to train for this one.

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The Race

The weather was just right for the race broken cloud with a nice breeze.

The race was held up for a while, and with the sun shining and being crammed together with the other runners I felt very hot and thirsty by the time we got going.

For the first couple of miles I was thinking this is great, if it’s like this all the way round I should be able to keep this pace up easy.

I wanted to run the race at a pace of 10 minutes 50 seconds per mile and I was pleased to hear Strava give out my times close to that pace for the first 3 miles.

If anyone is wondering what Strava is, it’s an app on my phone I was using Map My Run at first but found Strava to be more accurate.

I kept thinking on the way round I am glad the run into the finish is flat, it wasn’t till I was on the run in that I realised that it was a slope, that’s why it was so easy on the way out.

I always thought of the London area as being fairly flat, and was surprised at the number of hilly sections around Richmond park.

The first of the hills came around the 4th mile and after that there was not many flat parts, the downhill stretches did not seem to be as long as the climb up the hill.

I did feel pleased with myself on the hills because there were people younger than me walking up them.

The first and last half mile was flat, but by the time I got to it on the run in my legs were just about ready to give way under me.

I tried to get as much water as I could on route but I found it hard drinking from a cup while running and nearly chocked the first time I tried.

You can tell from my split times which were the uphill sections.

Strava distance was 10.1 and time 1.54.23
1st 11.05
2nd 10.11
3rd 10.56
4th 11.39
5th 11.31
6th 10.35
7th 11.48
8th 11.09
9th 11.41
10th 13.13

The official time was 1.55.24, I finished 2867 out the 3229 that finished the race.

I am pleased with my results my initial goal was to run the full distance which I did, it would have been nice to have done it in 105 minute, I was only 10 minutes out maybe next time.

SO WHERE DO WE GO FROM HERE

 

10 Mile Race Training Week 5 The Last Week

I only have three short training sessions before the race, a hard week last week a nice easy one this week.

Monday

Only a 9 minute run this morning I have to run in short bursts of 45 seconds fast and 45 seconds slow.

After the 3rd sprint the 45 seconds seemed to get longer and harder, I enjoyed it though and might give it another go after this week as part of my weekly training.

I don’t feel like I have done anything today but it is all part of the training programme and I am sure the people who created it know what they are doing.

Total time 9.38 distance 1.1 miles
Split time 9.28

Tuesday

Strength and Conditioning exercises today, some new ones, I would like to know who thought some of these up Spiderman was one, you crawl on your hands and feet using opposite hand and foot.

The one I find tough is the squat jumps if I was still in my 20’s or 30’s even 40’s I don’t think they would be so tough, but crouching down and spring forwards at 65 is tough.

Wednesday

Tempo run split into 10 minutes at a fast pace and 5 minutes recovery and repeated once more.

I ran this at the pace I would like to run the race on Sunday, but I don’t think I could keep this pace up for ten miles, so I think I am going to have to hold myself back a bit.

Total time 31.26 distance 3 miles
Split times
1st 9.55
2nd 10.10
3rd 10.50

As you can see from the split times I went out too fast on the first 10 minutes. The pace I would like to achieve is that of the third mile.

Thursday

This is a repeat of Tuesday’s exercises.

Friday

A 20 minute brisk walk and that’s it for today no running now till Sunday.