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Half Marathon Training Week 3

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Week commencing 03/07/2017

Monday and Thursday are gym days

Tuesday

Steady run for 40 minutes the weather was idea over cast with a very light breeze.

I met up with a friend and we ran along the Pennine Trail, for the most part it was very quiet the only noisy part was when we crossed the motorway, we could hear all the commuters racing off to work, the joys of being retired.

I am getting better at setting off at a slower pace, when I started running the first mile was always the fastest I found it harder towards the end, today I set off steady and picked it up for the last 2 miles.

Total time 40.46 total distance 3.8 miles
Split times
1st 11.20
2nd 10.37
3rd 10.09

Wednesday

A 40 minute speed run with sprint intervals of variable length.

For the first half mile I ran at a faster than normal pace, then started inserting sprints into my run I did 6 of these altogether only 1 of these was done for a full minute and that was on the flat.

I know it was a minute because I had the timer on my phone set to 1 minute intervals t cover the whole run.

I started feeling it in my legs after 2 and a half miles but I manage to keep going and when my timer let me know my time was up I managed to put in another sprint to complete 4 miles.

Total time 41.54 minutes total distance 4 miles
Split times
1st 10.17
2nd 10.04
3rd 10.17
4th 10.43

If I keep this up the 10 minute mile will be my normal pace.

Friday

Tempo run the description for this in the plan is to run at 11.31 mins/mile for 8, 6 and 4 minute intervals with a 2 minute recovery in between.

The 11.31 pace was no problem and I should have managed to keep to that pace, but I set off too fast on the first interval and could not maintain this pace in the last 2 intervals.

Total time 26.56 total distance 2.5 miles
Split times
1st 9.07
2nd 10.47

I need to find a way to pace myself.

Saturday

Parkrun I am glad we had the breeze today it felt quite cold when stood but it was very welcome once we started running.

The fist lap went well but after the second lap my legs started feeling heavy and I thought I was going to struggle up the hills on the third lap.

I managed to keep it going and put in a fast sprint to the finish.

A new personal bet today it new stands at 32.24.

My split times
1st 10.12
2nd 10.35
3rd 10.31

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Half Marathon Training Week 2

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Week Commencing 26/06/17

Mondays and Thursday’s are resistance training days.

Tuesday

Steady run day, it was raining a bit when I set off and I am glad to say it did not last long.

I felt good on the run and felt as if I could have ran a bit harder but that is not what these steady sessions are about, I can save it for the speed runs later this week.

Total time 37.24 total distance 3.3 miles
Split times
1st 11.37
2nd 10.37
3rd 10.55

Wednesday

Hill runs 4 in total, a 3 minute uphill run with a jog back down to recover.

I could not avoid the rain today, I can’t really complain I started running in February and today is the first time I got soaked.

The runs went well, I was glad when I had completed the last one though I don’t think I could have managed another one.

Total time 24.51 distance 2.2 miles
Split times
1st 10.16
2nd 11.04

Friday

Speed training, a 20 minute run with short intervals at a faster pace.

I am always afraid of going off too fast and not being able to complete the run, by this I mean not having to walk or is it OK to walk, I don’t know if there is an experienced runner reading that can shed some light on this.

Total time 21.37 total distance 2.1 miles
Split times
1st 9.16
2nd 9.47

Sunday

I was unable to run in the parkrun yesterday so I did a 30 minute run today before attending the junior parkrun as a marshal.

I tried to increase the pace and I am please with the times I put in for each mile.

While running I felt as if something was not quite right, when I got home I found that I had put on my trainers and not my running shoes.

Total time 35.35 total distance 3.3 miles
Split times
1st 10.22
2nd 10.20
3rd 9.50

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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.

10 Mile Race Training Week 4

Monday

A 70 minute run this morning, the weather was ideal for it.

The first part of the run was downhill all the way, I then ran along the disused rail track. I ran this route before and did not realise that it was up hill for the outward part of the run.

I good running along the track as there is no traffic but getting round the wet patches means getting very close to the nettles at the edge, I am sure as the summers goes on it will be difficult to miss them.

On the way back I chose to take on the steep hill, by the time I got to the top I was practically at a standstill, if I went any slower I would have been running backwards, my breathing was very close to a ten if anyone had tried to talk to me I would only have been able to grunt.

As you can see from my split times the hill really took its toll, never the less I am pleased with the run.

My legs felt a bit heavy during the run this seems to be normal after a rest day, I will see if my legs feel any better tomorrow.

Total time 69.53 distance 6.2 miles
Split Times
1st 10.19
2nd 10.33
3rd 11.11
4th 10.42
5th 12.20
6th 12.15

Tuesday

A short 20 minute run done at a steady pace, I carried on after the 20 to get 2 miles in.

My legs felt better today no problems, it was a nice sunny day with a gentle breeze that made it good for running in.

Had a gentler hill to run up today it was close to the start of the run and my legs were still fresh, I finished my run in the recreation ground to keep out of the traffic.

Total time 22.01 distance 2 miles
Split Times
1st 10.52
2nd 10.52

Wednesday

Today was supposed to be Strength and Conditioning. When looking at the programme I had 3 days of hard running one after the other so I swapped them around.

So today’s run should have been 30 minutes running at race fast pace for 12.5 minutes then 2.5 minutes at reduced speed and repeating this.

I may have set off too fast on the first 12.5, I could not keep it up the pace for the second 12.5 and had to walk for awhile.

This I am not happy about, I might have been better walking for the 2.5 stint instead of jogging who knows.

Total time 31.56 distance 2.9 miles
Split times
1st 10.10
2nd 10.35

I have looked at my split times for the last Parkrun and I had actually ran faster than today so why did I struggle, I had a better night’s sleep but I did not have as much to eat could this be what I missed today.

Thursday

Strength and Conditioning a new set of exercises this week, I knew most of them but under different names.

You look at them and think these are not hard but they did get my heart rate up and a good sweat going.

Friday

Tempo run for thirty minutes split into 15 minutes at a fast past followed by 5 minutes at a reduced pace.

Today’s run went better than Wednesday’s I have been thinking of reason why, I had a better night’s sleep so it could be that, I had the same to eat before the run so it couldn’t be that, it could be that I had a break in between runs.

Monday I had a long run on Tuesday I had a shorter run and both were done at moderate pace but I still had 3 day’s running one after the other.

Things did go better today but by the end of the second 15 minute stint I was running slower and slower and was glad when it came to the last 5 minute recovery.

Total time 41.38 distance 3.8 miles
Split times
1st 10.27
2nd 10.27
3rd 10.05

I wrote the above before I looked at the split times and I am very surprised by what I have managed to do.

Saturday

I am up early to have a bit of breakfast before going on the Parkrun, I have had toast and honey plus a banana.

They say you should run your own race, today I tried to keep up with someone I know and paid the penalty as you can see from the split times.

Parkrun 3.1 miles unofficial time 33.57
Split times
1st 9.39
2nd 11.29
3rd 12.26

As you can see a nice time on the first mile, maybe I am not read for this yet.

Parkrun result 221 out of 241 official time 34.53

10 Mile Race Training Week 3

Monday

Today’s run was 55 minutes, the run was spilt into 8 minutes running and 2 minutes walking. I did think about going to the gym this morning as it was raining but thought if it is raining on race day will I run or not.

As it happened the rain was only light and not too bad for running in, the route I took incorporated a very steep hill I had not attempted this hill before, I thought by the time I got to the hill I would be on a walking part, not so I was nearly at the top of the hill when a walking stint started.

I was glad I had to walk for a while the hill had taken a lot out of me, I felt quite strong on the 4th mile and I managed to pick up the pace a bit, it surprised how strong I felt.

The total distance 4.7 miles.
My split times
1st 10.53
2nd 12.38
3rd 12.42
4th 12.09

Tuesday

Today’s run was 20 minutes at a steady pace, I did not feel good on today’s run my feet felt as if I had been stood for a long time and at one point I thought I was going to get a stitch.

I did not stop at the 20 minute mark I wanted to complete the second mile. I was lucky today again it started to rain when I was near the end of my run so only got a little bit wet.

Total time 22.42 minutes distance 2 miles
My split times
1st 11.09
2nd 11.28

Wednesday

Today was 20 minutes strength and conditioning exercises, I am getting used to doing these exercises and it did only take 20 minutes unlike previous sessions.

Thursday

Steady run today, this has been the warmest day since I started running. The run was for 25 minutes with 4×20 second increase in pace at random intervals during the run.

I miss judged the run I normally try to finish at or near home, but it was nice walking home in the sun shine so I did not mind much.

My legs did feel a bit heavy during the run, even so I felt like I could have ran for longer.

Total time 26.30 distance 2.3 miles
Split times
1st 11.21
2nd 11.54

Friday

Tempo run 10 minutes at moderate pace with a 3 minute recovery, it was a bit damp this morning but not raining too heavy.

I felt good all the way round, I was a bit late in setting off this morning and found myself dodging cars reversing out of driveways.

I really need to start wearing my earphones when running, I missed my first timing to slow down as a result I ran at a slower pace for the second session than I should.

On checking my phone I found that I was 5 minutes into the second 10 minutes, so I picked up the pace and ran through the 3 minute cool down section.

On the cool down I took a little longer than normal to get my breath back, I suppose that’s only to be expected when you are running faster than normal for a long period.

Total time 27.48 distance 2.5
Split times
1st 10.27
2nd 11.41

Saturday

Parkrun – I did not think I was going to do so well today because of a poor night’s sleep, but I decided to go for it and increase my pace and see what happened.

As you can see from the split times this is the fasted I have ran on any training day, I surprised myself on the last lap I was able to increase my pace at the top of the hill and when I heard someone catching up with me I was able to increase my pace again.

My split times
1st 10.09
2nd 10.28
3rd 10.44

Parkrun result 157th out of 219 runners, a new PB of 32.40

10 Mile Race Training Week 2

Monday

The week starts with a 45 minute run, my instructions for today’s run were 14 minutes running a steady pace and walking for 1 minute.

My legs where a bit heavy for the first mile but eased off as I got into my stride. The strong cold wind took some of the fun out of today’s run, the total distance covered was 3.7 miles.

My split times: –
1st 11.6
2nd 12.35
3rd 12.26

Tuesday

Today’s run was a tempo run, it was slightly different from tempo runs I had done before, my instructions were to run at a moderate pace for 10 minutes and recover at a jog for 3 minutes and repeat this giving me a running time of 26 minutes.

I enjoyed running at the faster pace and noticed that my legs did not feel as heavy as they do when I am running at endurance pace, I would like to be able to run at that pace all the time.

The weather was better for running today, I have been really lucky with the weather since started running, there has not been a day when I have looked out and thought I am not running in that.

Total distance ran today 2.4 miles.

My split times: –
1st 10.07
2nd 10.50

Wednesday

No running today instead it was a 20 minute strength and conditioning, I had never heard of most of these exercises and when watching them on the video, I did not think they would be of any use but they got my heart rate up and a bit of a sweat going.

Here is a list of the exercises how many are you aware of, Caterpillar Walk, Cat Stretches, Scorpion, Prone Knee To Elbow, Squat, A-walk with hands above head, Monster Walk, Aleknas, Skip for 1 minute (without a rope) Squat Jumps and Skip again.

Thursday

This has been the hardest session I have done so far, the task today was to run uphill for five minutes and repeat 3 times, as you can see from my split times I really attacked it the first time, by the time I got to the turnaround point I was breathing heavier than at any time during my training.

On the second attempt I kept my breathing at a manageable level, my pace on the third attempt felt good. I think I should have ran the other two at this pace but the instructions where to run uphill hard 3 times.

My split times: –
1st 9.44
2nd 11.59
3rd 11.39

Friday

Steady cardio day just a 20 minute bike ride at the gym plus abs and core exercises.

Saturday

Parkrun, I had a good run today the first time up the hills I got behind a group they were running slowly and I was tempted to go past them, I decided to stay where I was and let them pace me up the hills and see if I managed the hills better on the third lap.

It worked because I still felt like I had a lot left and was able to pick up the pace on the run into the finish, unlike last week where I could hardly breath when I reached the top and it took me quite a long time to get my breath back but I still managed a sprint to the finish.

My split times: –
1st 10:37
2nd 11.07
3rd 10.55

Parkrun result new PB 33.48 came in 183 out 214 runners.

10 Mile Race Training Week 1

Monday

Today was more about time on my feet rather than distance. The total time for today was 60 minutes consisting of 10 minutes warm up then 40 minutes running and a 10 minute cool down.

During the run I was to run at a steady pace for 5 minutes and increase my speed for 20 seconds, the first mile of my run was all downhill so the sprints were easy, the second was mostly uphill I still found the sprints easy, about half a mile of the last mile was uphill although by this time my pace was greatly reduced I still found the sprints easy.

I finished the run in the local recreation ground, I will be doing tomorrows speed training in there and wanted to test it out.

I started with the cold over the weekend but felt well enough to run this morning, I was hoping to sweat it out, it did not affect my running but when cooling down I did not sound to good and I think it got my wife a little bit worried.

My split times: –
1st 10.28
2nd 12.04
3rd 12.07

You can tell when I was running downhill and uphill.

Tuesday

Today was speed training, I have done this on a treadmill for 20 minutes and found it quite easy, I thought today was going to be a 20 minute session but got a surprised last night when I saw it was a 40 minute session.

After the first 10 minutes I did not think I was going to be able to keep it up, I started out on the road but decided to go into the recreation ground as it is flat, I managed to keep it up but the recovery cycles were getting slower.

What I have been doing today was interval runs 2 minutes jog and 2 minutes running at a high pace.

My split times: –
1st 10.14
2nd 11.02
3rd 11.34

Wednesday

This is going to be short, today was strength training and it is done at home. I did not think the exercises were going to have much of an affect but I felt it in my legs afterwards, all in all it was a good work out.

Thursday
A tempo run today, I got my breathing up to an 8 fairly quickly and maintained it for the duration of the run, I did start to flag a bit towards the end of the end, this was a 30 minute session 10 minute warm-up and cooldown with a 20 minute run in between.

My split times: –
1st 10.29
2nd 11.08

Friday

Was steady cardio I did 20 minutes on a bike then did press-ups and AB’s exercises.

Saturday

Parkrun, I did not get the app up and running in time for the start and I think that had an effect on my time, I still feel I had a good run though. The third lap has always my worst I did the best I have done on the hills this time round.

My split times: –
1st 10.44
2nd 11.03
3rd 11.25