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

10K Race to a 10 Mile Race Can I do it

That’s the 10K completed and very proud of myself for doing it in 71:44, not the fastest 64 year old but not too shabby to say I have only been running out doors since the beginning of February.

Prior to that I had been running on a treadmill for 3 months, as anyone will tell you running on a treadmill and running outside are totally different.

Since the 10K I have had 2 runs this week that was a short tempo run and the Saturday Barnsley Parkrun, I am please with my performance in the parkrun, I managed to get up the hills on the third lap without coming to a virtual standstill and I managed to put in a sprint.

I felt great after today’s run and I felt like I had put in a good time

The results for the parkrun and my times by the mile are: –

A new PB of 34 minutes and 124th out of 250
1st 10.44
2nd 10.44
3rd 11.14

Monday sees the start of the new training program for my next challenge, which is a 10 mile race taking place in Richmond Park London. It is on the 4th of June which is 5 weeks away. I have opted to increase the intensity of the training as another challenge.

We will have to see how it goes as I don’t want to burn myself out.

10K Race Training Week 8

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Monday
The final week of the training for the 10K race, it will be a race for some people more log a jog for me.

Set off for a 4 mile run this morning, I felt alright for the first 2 miles then my right leg started to hurt not just my calf muscle but my hip as well. I did just over 3 miles I wanted to carry on but thought better of it and headed home walking the rest of the way.

I hope things go better next Sunday.

My Times for each mile
1st 11.38
2nd 12.08
3rd 12.03

Tuesday
Resistance training

Wednesday
Just a short 2 mile run, I felt good on the run no issues with my calf or hip and I took on a couple of hills, at the end of the run I felt really good within myself. The times for each mile was very close another thing I was pleased about.

My Time for each mile
1st 11.04
2nd 11.03

Fri day
Steady cardio, I did 5 minutes on the rower then 10 minutes on the cross-trainer then 10 minutes on a bike and finished off with a 1K run on the treadmill.

Saturday
I had planned on doing a short run today just to loosen up but as I will probably be walking the race route in Blackpool later today I will use this to loosen up instead.

Sunday
Race Day.

The weather was just right there was a light breeze and the sun was shining, the breeze was a little bit cool which was great for running against, the run back to the finish line was with the breeze and it was so light you could not feel it, by the time I got to the finish I felt as if my forehead was burnt.

The race itself went well on the out run my legs felt heavy at one point I thought of walking but I persisted and planned on increasing my pace once I past the 4 mile mark. My incentive at that point was to catch up with a group of people I had been running with who had got away from me.

I increased my pace and intended only to catch up with the group but I finished up passing a few of them which was a great feeling. We were running on the bottom level and to get to the finish on the middle level we had to climb a steep ramp, as soon as I saw the finish line I started feeling a bit emotional.

I don’t know if it was the relief that I had actually done it or if it was pride.

Race Results
Runners 553
Position 380
Time 1:11:44

My Time for each mile
1st 10.46
2nd 12.03
3rd 11.45
4th 12.06
5th 11.21
6th 11.06

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10K Race Training Week 7

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Monday
I did the same run as last Monday with very different results, I felt good when I set off and still felt alright at the turn around point. I don’t know if this had an effect on my performance but I had a sudden urge to go to the loo and it stayed with me till I got home.

When comparing my times with last weeks, it looks like the loo factor did make a difference to my run.

The run up the hill was a lot harder this week my calf muscles started to stiffen and at one point I thought about walking, I started thinking I ran it last week so I can do it again and this kept me going.

My Times for each mile
1st 10.21
2nd 10.47
3rd 11.56
4th 11.26
5th 12.04
5th 13.02

Tuesday
Resistant training today, there are 11 exercises all on the upper body and takes it just over an hour.

The exercises are for the chest, delts, triceps, back and biceps I have 6 exercises for each that I rotate doing 2 from each group per session, for my forearms I only have 2 and I do 1 each session.

I have to adapt some of the exercise as they don’t have a full range of equipment.

The one thing I like about the gym I go to it’s not busy and you can get on the equipment when you want to.

Wednesday
Tempo run today this I did on my own this morning, the wind did not help much it was quite strong and in the exposed areas on the route you could really feel it, the first part of the route I took was fairly flat as you can see from my times below.

Once I hit the hills on the second half I had to slow it down to keep my breathing around an 8.

My Times for each mile
1st 10.18
2nd 11.07

Friday
Steady cardio, I did 5 minutes on the rower then 10 minutes on the cross-trainer then 10 minutes on a bike and finished off with a very slow run on the treadmill.

The reason for the slow run so that I did not aggravate the soreness in my calf muscle.

Saturday
As you may have seen further up this post I have been having problems with the calf muscle on my right leg, I had a visit to a physiotherapist on Thursday I can’t remember being in so much pain and I was paying for it, she advised me not to take part in the parkrun and with only 8 days to the 10K at Blackpool I took her advice.

She suggested a run on a route as flat as I could get it and that is what I have done today. I only ran for 2 miles the first was done with my breathing at a 5, I felt alright after the first mile so I took my breathing up to an 8 and held it at this for the second half of my run.

As I could not take part in the parkrun today I volunteered as a martial, parkruns are free and anyone can take part you don’t have to run all the way you can run a little walk a little.

My Times for each mile
1st 11.29
2nd 10.35

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10K Race Training Week 6

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Monday
I am really pleased with myself the route I took involved running downhill for 1.4 I then ran along the disused rail track till I reached the 3 mile mark, I then reversed the route coming back up the hill really slowed me down but I managed to run all the way back up it.

The reason I am so please with myself is the last time I tried to run up this hill I only manage a 100 yard (if that) before I had to walk and walked most of the way.

I knew coming back up the hill was going to be hard, I managed to keep myself at a nice stead pace so that I had enough left to make it to the top. I was surprised by my breathing it was not laboured till I was about half way up the hill.

I managed to put a sprint in coming past the cue at the bus stop, just a bit of showmanship.

My Times for each mile.
1st 10.06
2nd 10.53
3rd 11.32
4th 11.18
5th 11.33
6th 12.07

Tuesday
Visit to the gym and did my resistance work, I put some extra weight on today just to see how much difference it makes, I have been taking pictures every three months since I started exercising, there is a bit of a difference but it does not seem to be happening as fast as I would like.

With the extra weight I was not able to do as many reps, I am not sure if doing less reps with heavier weights or doing the required amount of reps at a lower weight is going to get me the required results.

I don’t want massive muscles I just want to look as though I have some

Wednesday
Tempo run with James today, this run was just short of 2.5 miles. It was fairly flat to start with the second half was up some hills the first one being the longest and the steepest we finished up on top what was the muck stack from the pit that used to be there.

We had a nice view of Barnsley from there.

I managed to keep my breathing around an 8 but on the last hill it was going over a 9, this needed a slight alteration to the pace and I felt alright, it was a good run and I felt great afterwards

My Times for each mile
1st 10.35
2nd 11.49

Friday
At the advice of James I did my cardio on different machines, I did 10 minutes on the rowing machine, 10 minutes on the cross-trainer, 10 minutes on a bike and 10 minutes on the treadmill.

I have for a long time avoided going on a rowing machine, I had a trainer push me to hard on one and I could hardly breath, I had the machine set a level 5 in the middle and found it alright but as I have lost a bit of fat round the backside the seat felt a bit uncomfortable towards the end.

Saturday
Up early this morning so I decided to have my breakfast, my previous runs have been done on an empty stomach I wondered if I would be OK. The run went well I managed to keep my breath at 8 except the last little hill I went up to a 9, I can’t say I notice any difference in my performance with food in my stomach.

I tried not to think about the hills so I concentrated on my breathing to take my mind off them, it seemed to work so I know what to do the next time. I have not got my mile times this week I started the Map My Run app as I was walking to the start, I paused it and did not realise it was still clocking up the distance I had walked.

I came 177 out of 212 and a new PB of 35.01

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10k Race Training Week 5

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Monday
Week 5 starts with a 5-mile run, I set off too fast and I knew all about it from the second mile, it’s just as well it is flat on Portobello prom the only slope is at either end but nothing compared to the hills in Locke Park.

I ran towards Leith initially and turned around when the footpath joined the main road and then ran back towards Musselburgh, I thought I had judged the distance correctly so that I would finish outside the swimming pool but I was about half a mile short.

I didn’t want to run past the pool so I ran round the side streets. The pool has been handy for getting changed they only charge for the use of the showers.

My Times for each mile.
1st 10.32
2nd 11.14
3rd 11.24
4th 11.35
5th 11.17

Tuesday
Got it right this morning did the resistance training, there is a lot more equipment at the Portobello swimming pool, so I was able to do most of the exercises, the was only one I couldn’t do was the seated rows.

The weights on the machines go up in different increments from the ones at my regular gym, so I just recorded the numbers of reps I did and tried to get the weight as close as I could to that at my normal gym.

Wednesday
Tempo run this morning and I managed to keep my breathing between 8 and 9, keeping my breath at the right level is easier than the running itself.

The run itself was only was just over 2 miles and took 21 minutes to complete.

My Times for each mile
1st 10.11
2nd 10.12

Friday
Steady cardio at the gym today, I did 50 minutes on the cross-trainer I must be getting fitter because I managed to keep within my desired heart rate at level 14, doing between 70 and 80 cycles per minute.

When I have done this in the past I have had to keep the speed between 60 and 70 cycles to maintain my desired heart rate.

Saturday
When I got up this morning the weather did not look too good, when I checked the weather forecast it said it was going to rain, I was toying with the idea of going to the gym and doing a tempo run on the treadmill.

But the boss reminded me that if it rains in Blackpool I will have to run, so I went to do the Parkrun instead.

Once again the last lap took its toll, my breathing was very close to a 10 this is the level where you would find it difficult to talk, I slowed my pace right down to try and make the breathing easier but I was determined not to walk.

When you are fresh it’s very easy to go out fast on the first lap, when trying to control your breathing it takes a while to get to an 8, I didn’t really feel I had to an 8 till the second lap.

My Times for each mile.
1st 10.34
2nd 10.55
3rd 11.41

Parkrun result new PB 35.16, 202 out of 220.

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10K Race Training Week 4

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Monday
Endurance run today distance covered 4.6 miles, time 55 minutes.

My legs felt like lumps of lead again this morning, I don’t know if it is because I go up The Walk early in the run, I am sure it can only be strengthening my legs and in time I will not feel it.

I have not been keen on the idea of running in the rain, when I set off this morning there was a bit of drizzle and I thought it might have got heavier as I got further into the run, lucky for me it did not put down a lot of rain till I got back in the house.

Today’s run was a 4.5 mile run, working the miles out are easy the app does that for you and gives you a verbal warning when you have completed each mile, the only way I can get information about the half mile is to look at my phone.

The only problem with that is I have to take it out of the magnetic pocket I wear while running, I can only get my phone in the pocket if I take it out of the case I have for it, so it is not protected when take it out to have a look.

Anyway, I managed to run the full distance despite of my legs feeling a bit heavy.

Timings by Mile
1st 11.53
2nd 11.37
3rd 11.43
4th 11.53

Tuesday
Active rest day I did a nice steady 50 minutes on a bike at the gym, I had to walk round the gym for a while to ease the saddle soreness.

One thing about this week my legs did not feel as bad as they did last week, they still took a little while to loosen up when I started walking.

Once that was sorted I did my abs exercises then front and side planks to strengthen my core.

I must remember to take my headphones next time I do this I will be able to watch TV, it will have to be one of the kids programmes though, I couldn’t listen to the news for 50 minutes talk about getting brain washed.

Wednesday
Tempo run with James today, time taken 20:08 distance covered 1.91 the average pace was 10.32 per mile.

James has advised me to cut back on my training, I am currently doing 2 long runs a week and 2 tempo runs with a cross training day then 2 resistance sessions in the afternoon.

He has suggested that I only do 5 sessions a week, that would be a distance run 2 tempo runs a cross training day and 1 resistance session, being as I am paying him for his advice I think I would be wise to follow it.

You know I have mentioned not wanting to run in the rain, I thought today was going to be the day I would have to, it started to put a bit down just before we started, but we managed to get round before it really started to come down.

Timings
1st mile 10.36
0.91 10.30

Friday
Today should have been a cross training day but I did resistance training, I suppose I should have looked at my programme before going to the gym.

I think I did the training the correct way, I remember reading that you should work on the big muscles first, so I did chest first then my back and arms last then finished off with abs and core exercises.

It’s the first time I have done resistance training in the morning I have been doing it in the afternoon and having my evening meal afterwards, when I have done it this way I don’t normally feel hungry but even after having my breakfast which is normally my biggest meal of the day calorie wise, I felt hungry after a short period and it lasted all day, even though I had some snacks in between meals I tried to keep these healthy but could not resist the custard creams.

I’m not hungry as I type this though I have had my favourite meal tonight bacon, egg and tomatoes. Just in case you think I should not be eating this because it will not do me any good, when I started my get fit campaign I weighed 86.5kg (13st 6lb), I now weigh 80.6kg (12st 7lb).

Saturday
Fantastic day for the Barnsley Parkrun I left my running jacket back in the car it was that warm, there were 232 runners today from all age groups, and it was great to see the children joining the parents for a run, there was a group of youths in their early teens they all looked to be having fun.

I am getting better the third lap was once again the hardest, I did the run as a tempo run I think I managed to do it right, my breathing in places was a bit heavy but not over what my instructor calls an 8 not as you would suspect on the hills but on the approach to the hills.

I was using the hills to recover my breath and on the flat, I seem to be recovering better which is a good sign.

I finished at position 182 and my time this week was 35.27.

Timings by the mile
1st 10.28
2nd 11.00
3rd 11.15

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Speed Training

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Today should have been a 3 mile run at the pace I intend to run the race, when I got up I saw that it had been raining and there was a big black cloud hanging about, so I decided to go to the gym and do fartlek training (believe me I don’t need any training in the first 4 letters of that word).

So what is fartlek training it is a Swedish term meaning speed play, it is a system to help you to increase your speed and endurance, this is done by varying the speed you run at, and as I did it on a treadmill slope was added to make it a bit harder.

It starts with a 5 minute warm up at a nice easy pace, with a 7% slope, you can do this walking or jogging, then you have to run at 6mph, you take the slope down to 1%, Then you slow the pace to 5 mph for 3 minutes, next speed up to 6.8 miles an hour for 30 seconds, you repeat the last 2 steps till the timer reaches 25 minutes.

You then run another mile at 6 mph, lastly you cool down with a steady jog at 3.5mph with a slope of 5% to 7%, how are you supposed to cool down running up a hill, I did the 5 minutes but took the slope and walked for a few minutes to cool.

If I had read the instructions for this before going to the gym, I would have realised that mph was not good to me because the treadmill is in kph, it looks like I am going to have to do some conversions before I try this again.

I think the combination of last night’s strength train worked, for the first time since starting to run my legs really ached, it’s just as well tomorrow is a rest day, this should give my legs time to recover.

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