Busy Weekend

Saturday
When I looked out of the window in the morning there was a layer of snow!  Not enough to get too excited about but enough to have covered the grass, if not the roads.

I had threshold training to do so I put on an extra layer and headed out with stop watch in hand. I had a 10 min warm up followed by 3 x 8 minute threshold intervals over undulating terrain with a 90 second jog recovery in between and a 10 minute cool down.

I did a slow jog for my warm up and set of for my first interval. It was pretty good, the second interval was harder because a good proportion of it was up hill. By the time I got to the third one I was tired and struggling but managed to finish having covered 2.3 miles at an average pace of 10:09 / mile.  (I only ever record the threshold interval, not the recovery)


Sunday
Sunday was long run day. My training plan said 135 minutes which equates to about 12 miles for me. However I wanted to do 13.1 miles so that I was happy in my mind that I could manage the half marathon coming up soon.

I did it!  but my knee starting hurting at mile 12 and I had to walk for a little way. It sis ease off though and I managed to finish (very slowly) at 13.1 miles with an average pace of 11.55 per mile.

Double trouble

My training plan showed 45 minutes of cross training for yesterday. As I ran out of time last night I decided to follow my bodysculp dvd this morning before Core Class.

I just did the cardio part which included a warm up and  cool down.

Later it was Core Class.

We did more planks this week. I think I am finally getting the hang of them.

Thresholds tomorrow!

(Far from) Easy Run

My mistake was skipping lunch and as breakfast was at 5.30am by the time I got out at 4pm I was running on empty.

I ran a reasonable "easy" pace and finished my 45 minute run with an average pace of 11 mins per mile. But my legs were very tired.

Lesson learned : eat lunch on afternoon run days!

More Thresholds

I think I have finally got the hang of Threshold Training.  A friend told me it's all about effort not pace and with that statement came a light bulb moment!

Today's training was a 10 minute warm up, 6x threshold intervals with a 90 second jog in between followed by a 10 minute cool down and stretches.

I followed my dvd for the warm up. I find this makes me do it properly and not skip important bits!

The first interval was hard. I ran a bit too quickly to start with and then struggled to finish the 5 minutes. The second interval was better, I managed to keep a reasonably steady pace all through. From then on, although it was hard going I managed a good pace. I was so pleased to finish the last one though.

Back to my dvd for the cool down and stretches.

An average pace of 9.51 per minute. Pleased with that!

90 minute run

I made a bowl of porridge with some blueberries on the top and a cup of green tea. I took it back to bed with me!  I really needed more sleep but it wasn't happening so up I got.

I set off quite early, my knees and hips were still quite achey from yesterday.

The first mile was good, I started with a good pace. Keeping the pace for the next couple of miles I felt ok. A quick jelly baby stop at about 3.5 miles and a wee stop at 4 miles. My legs started to ache but I kept a good pace right round to my water stop at 6.5 miles. I had 20 mins left to run and suddenly I was struggling. I managed the last few miles but I was tired.

Later I soaked in an Epsom salt bath savouring my cup of tea.

I am beginning to accept that sore muscles and tiredness are going to be a constant presence during my marathon training. Does it ever get easier?

Short run

Plans of a lovely lay in this morning were scuppered by my O.H.  who went out cycling at stupid o'clock and gained a puncture. So up I got and off I went in the car to his rescue. By the time I got back it was day light and time to check the training plan.

A 35 minute run at steady pace on undulating terrain. My hips ( particularly the left one) were pretty sore from yesterday's core class and I wondered if I would struggle.

I ran around the block in the rain.  I don't actually mind running in the rain, I find it quite refreshing.

The first mile undulates nicely. The second mile is a nice steady downhill, a good opportunity for a quick pace BUT the last mile is steep up hill. The hill is in 3 stages. Uphill, flat for a few paces, uphill, flat for a few more paces then the last uphill.  The middle one is the worst. I stopped for about half a minute after that one. My hips were ok though.

I was pleased when I checked strava that I had earned 5 cups. Strava cups make me smile. 😊

In the afternoon we went for a long dog walk around the forest. I was nervous of this. Last time I walked this route I damaged my knee badly. It had been sore after a long run the previous weekend and thresholds that morning. The walk finished it off and I was put out of action for 2 weeks. I was also conscious of needing to do my long run tomorrow.

Happily today's walk was fine and my knee although a bit achey held up well.

No lay in tomorrow. Up with the lark to eat breakfast and give it time to settle before I head off for my long run.

Marathon training is relentless!

Core Class

The torture chamber we call it.

My body finds long lost muscles it has long since forgotten existed.

It was recommended by my sports therapist who had the task of sorting out my injured knee.

We did a lot of different stuff today, lots of work on the hips and the dreaded plank, I find it hard enough to hold that position let alone move arms and / or legs side to side, backwards and forwards.  As you have probably guessed I don't know the proper names for many of the exercises but I do know that the starfish is ok. The dish and the hollow log on the other hand are far from ok. 

The dish is where you lay on your back with your legs and shoulders about 6 inches off the floor pushing your spine down into the ground. For the hollow log you assume this position and then rock back and forth. 

The class is great, a really friendly group. I am getting used to aching abs now ;-)

Thresholds!

So today is the dreaded thresholds day. 10 mins warm up 15 mins at threshold and 10 mins cool down. Where do you find motivation when it's pouring with rain and your legs still ache from Sunday's long run and yesterday's easy pace  (so not easy) run.

Off I set at a steady jog for the 10 minute warm up. Then, shrugging off the previous negativity I set off at threshold pace and felt ok. I glanced at my watch to check my pace and was excited to see it said 8 something. Now I am normally a 10 or 11 something kind of girl so this inspired me to press on. I slowed after 5 minutes or so but kept a good pace and finished with a 9.39 average and gaining a PR for one mile. I walked / jogged for my 10 minute cool down and remembered my stretches.

Maybe thresholds aren't so bad!

In the long run

Having taken two weeks out of my training schedule due to a knee injury I knew I had to get back on track fast or risk not being fit for the half marathon booked in March.

Last weekend I managed a 90 minute run, my knee was a little sore but not too bad.

I woke up early Sunday morning, excited at the prospect of my long run.  I had the route planned in my head. a 75 minute circuit with a pit stop for water and Jelly Babies. Then the choice of another 2 x 30 minute loops and/or a 15 minute loop. With combinations of these loops I could make up a 90, 105, 120 or 135 minute route.

My Training Plan was telling me 135 minutes but I figured if I could do at least 105 I could still catch up.

My other half had cooked the breakfast - man what a breakfast!  Left over toad in the hole, fried potatoes and eggs.  I let that settle for a couple of hours before I set off.

Do I wear my knee support?  I don't know, I can't make up my mind but decide in the end to wear it and take it off en route if I need to.

I started out at an easy pace - the first few miles were good, at around mile 3 there were some gentle hills but nothing too serious. By the time I made my 75 minute stop I was still feeling ok. I had covered about 6.5 miles.  I drank some water (though not enough I realised later) and ate some Jelly Babies.  Off I went around a 30 minute loop. By the time I hit 8 miles I was struggling. Every muscle in my legs hurt. I was seriously flagging. I kept going somehow and after about another half mile I think the Jelly Babies kicked in. I finished the 30 mile loop and stopped for a quick breather. So I had completed 105 minutes, do I finish here or continue?

I really felt like I had nothing left but somehow I managed to talk myself in to another 30 minute loop. The worst that could happen is that I would have to walk it. I set of again with very sore legs. I kept the pace slow and kept going! When I reached the end of the run, 135 minutes I was exhausted but elated. I felt that I was back up to date with my training plan and that a half marathon in a months time was a possibility.

Checking my data on Strava I must confess I was a little disappointed. I had only covered 11.5 miles in 2 and a quarter hours. However, after giving myself a good talking to I realised that being able to run for that length of time without knee pain is such a positive considering I could barely walk on it 3 weeks ago. The strength training and stretching has paid off.  I can work on my speed over the next few weeks.

I made sure that I did my stretches and iced my knee after the run but my legs really ached the next day. Is it normal to feel so exhausted all the time when marathon training?