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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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 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

Please Help Me To Raise Some Money For BLISS

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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