Easy 45 minutes was the plan of attack tonight and I think I managed well considering this is my first run since the 10 miles on Sunday.
I have had a decent break between the runs but can still feel that I put myself through a challenge on Sunday as I am a bit tight in places.
I need to crack on with stretches even on days when I am not running to ensure I am supple and injury free.
Pacing was good, breathing was ok.
Good run all in all.. Not much to report back except for the magpies and the cricket I found jumping down the hall when I got in!
I am not sure how he didn’t end up getting eaten by Brandy (or tortured at least as she likes to chew one or two legs off every spider she sees then watches them crawl around in circles until they die!)… Maybe this fella was too fast for her.
He’s lucky I spotted him – I caught this brief photo before I set him free in the garden.
Work is the bitch I expected it to be and I started the day with a headache I couldn’t shift, a sore throat and a generally shit mood – that was all lifted by the run. And this is why I know amongst all this chaos no matter how brief, I must get my trainers on and get out there – it’s good for my body and for my soul.
Oh well, only 19 days until Canada! – 39 days until the Royal Parks Half Marathon – Please sponsor me!
Stuck to the plan and got up early to get the run in.
Lovely morning and I enjoyed the pace and the sunrise this morning.
Found an alternative route back which kept things fresh.
Saw some families at the station heading off to the coast on the train, some out running, the odd person going to work and those doing the walk of shame.
Glad it's done. Enjoyed it and happy with the steady pace. I think I will put some hill work in now to help with my speed.
Now to enjoy the rest of my Sunday with our house guest.
I'd love to work out what causes the spikes in the runs. Anyone got any ideas?
See more of my route details here.
Richard woke me up at 6 thinking it was Friday and I was aware I had 8 miles ahead of me and a trip away so decided I would allow myself half an hour mores kip and then get out the door and that’s what I did.
The weather was warm at 16 degrees but nothing like it has been recently.
The challenge with running these distances does not seem to be doing it but actually finding routes! I seem to be in a mental space to just get my trainers on and get on with it and I am amazed and very pleased this is my mind set (I’ll let you know if this is the case when it chucks it down with rain!).
I ran out and started at the wood, completing a circuit before heading onto the Avenue of Remembrance and then all the way to the other side of Colchester where I got as far as the Waitrose which is about 5K from the house. My ad hoc route worked though and I found myself back near the house with the last 2K to go.
I startled quite a few flocks of pigeons this morning in the farmers fields and there were tons of rabbits around. I didn’t have to disturb the cattle today as I decided in order to work on my pace I would stick to roads once I cleared the woods. I did however say good morning to the ladies as I passed.
The Full Potential training suggested 90 minutes at easy pace and the WalkJogRun plan had me running 8 miles. I stuck with WJR as that’s what I have used to date and completed the 8 miles (12.83 Km) and did it a little over the 90 minutes so I am on mark for both plans really.
I am sure there is more fuel in the tank but I guess the trick with the long runs is to just keep going and to pace myself so that I finish the distance rather than run it as if it were a speed test or a race. I have to get this into my head though as seeing a consistent 7:56 on my pace marker is a little annoying.
I know that the speed and mid week work is planned to help sort that out, I just need to be patient. The hot evening or lunch time runs are not conducive to such rapid activity for me but I am sure I will get there.
I will admit I see how fast friends and my Twitterati run and am a little jealous of the speeds they reach. Again I have to remind myself I am undertaking specific training for a half marathon whereas some of them are not.
Despite all this I am pleased that I managed to run this with good effort and managed to keep my pace and the need for a drink etc to a minimum. I had a hearty meal last night and although I was sweating like crazy I didn’t need lots and lots to drink. My handheld water bottle was sufficient today. I do however need to think about what I do as I run further as I will need something else to keep me going.
I was chatting to a guy at the British Heart Foundation day and were discussing the options – that and the advice from the nutritionist are key to success and I have plenty of time to master this.
I am very pleased that I sit here typing this and feel ok – I have stretched and showered and think I feel on good form considering I have run so far today.
This was a good run and I returned at a reasonable time, sadly however we have decided to cancel our trip later today We were planning to attend a jazz picnic at a stately home but the forecast for later is torrential rain and thunder.
As it’s a 3 hour drive and we were staying over night it made sense to cancel up front rather than risk it and it be called off due to the weather
That’s my runs for the week. What are you up to this weekend? Whatever you do have a good one.
If you have not done so already please be so kind as to reward all this effort and sponsor me British Heart Foundation. I will be running ing the Royal Parks Half Marathon in October and all of this effort is to help me run the best race I can whilst raising as much money as I can for such a worthy cause. Thank you.
I set out tonight to do a new routine based on the plan I got from the British Heart Foundation and Full Potential. The timings are much the same but the effort and plan is slightly different.
Tonight was a run of threshold work and I was very pleased with myself that I managed to set up the Garmin without the need for the instructions.
I started the Garmin and got into a jog, all was going well. I finished the 15 minute warm up jog but the Garmin didn’t start the intervals. I stopped. Fiddled with the watch but couldn’t seem to get it to move to the next interval.
I decided to stop and reset the watch. I did this and started on the interval sections. It was only when I came out of the interval sections to the cool down that I saw the instructions on-screen to press lap button at end of interval session. This is guess is what I should have done at the end of the warm up session! You live and learn.
Of course this means my Garmin stats are screwed tonight as I have two sets. I did also track the run with Nike just to get some cheers (sadly I didn’t receive any ). I am glad I did track with Nike as at least I have an overall pace and a complete distance.
I am a little perplexed though as the Nike app drained my battery tonight. I carry my iPhone in case of emergencies and only put the Nike on Saturday and tonight for some emotional boost with regards to the cheering (thanks again for not giving me any tonight I am not bitter honest!). Anyway for some reason my phone had only 8% battery left and with all the running I have done with iSmoothRun etc I have never experienced that.
My friend Enda had the same thing happen when he ran at the Olympic Park on Sunday (yes you heard that right!). I am not sure he used Nike to run with but his battery gave up the ghost before he finished his run. I wonder if it is anything to do with the heat?
I am sure I could merge the two Garmin routes together somehow – anyone got any bright ideas how I can do that via Garmin Connect?
I must have been mad to do threshold work in this heat but to be honest I’d have been mad to do any running in this heat. The trees did offer lots of protection though and as I am now permanently running with no music, I can spend more time listening to my body and my breathing.
It was a hard run tonight and the intervals were very tough – I managed them though and am happy I got them out-of-the-way. I think I may stick with this new plan and see how I get along.
I felt the old plan simply had me plodding along and I know with half marathon training it’s about getting the miles in but I do want to try to speed up and improve my pace. The coach said he reckoned I could run the half marathon in 2 hours which I am sure is achievable but with the heat and my current route I am not sure how this is possible. I guess I need the weather to cool down and to switch back to road running as the even surface may put me in a better position to improve.
I have received some more sponsorship over the past coupe of days. Some from friends, some from colleagues and some from complete strangers online and readers of my blog. Thank you all so much for supporting me and the British Heart Foundation.
If you have not done so already please be so kind as to reward all this effort and sponsor me British Heart Foundation. I will be running ing the Royal Parks Half Marathon in October. Thank you.
The forecast in London was to top 31 degrees today and I had planned to run with Paul at mid-day. Thinking of Mad Dogs and Englishmen… I decided it would be a nice idea to try and move the run to a cooler time. I looked at the weather and there was only a degree in it between 8 am and pretty much until tonight. We did move our run to 11:30 in an attempt to miss some of the heat and some of the tourists but we failed on both counts.
We ran from the office (after stocking up on liquid), along the river Thames towards Tower Bridge, at Tower Bridge we caught some congestion cause of the tail end of a carnival (which was very odd mid week), from there we crossed to the South Bank and ran back to wards the office.
We had a surprising amount of shade during the run and thankfully Paul stopped a couple times to get a drink and this enabled me to get my breath back.
Todays plan was 40 minutes at an easy ace but I ended up running 37 minutes at a faster pace – possibly at my threshold for this heat. I was sweating buckets but enjoyed the run when we were moving.
I didn’t enjoy stopping but it was unavoidable in this heat and as Paul said its best clock the time out then to worry about the mileage.
Paul did manage to go at a blistering pace though but I am happy I kept up with him most of the run (he had already been to the gym and turned up topless and sweaty as he had run from home to meet me (and he ran back)). The guy certainly has some stamina!
There was an awful lot of tourists around today and when we ran around the South Bank it was very very congested. I haven’t seen London quite so busy but it’s good to see and of course the weather is making all the difference.
It’s interesting to see how many people were out running today especially in this heat.
I can’t log my run until later as I left my Garmin cable at home but it’s another run in the log
If you have not done so already please be so kind as to reward all this effort and sponsor me British Heart Foundation. I am training to run the Royal Parks Half Marathon in October. Thanks.
Updated with stats from Garmin Connect:
Another hot run tonight with the evening temperature at 27 degrees. I was dreading heading out this evening but to be honest there was no good time to run as night time temperature is due to stick around 20.
I headed out at my usual time and decided to run loops around Charter Wood – this seemed to pay off as most of the run was in the shade and although I was hot and very sweaty at the end, it didn’t feel like 27 degrees.
I am very pleased with tonight’s progress, I told myself if I managed 20 minutes in the heat I would be happy. I told myself 4 loops of the wood would be a great target. I ended up running the full 40 minutes as planned and did 5 and a half loops of the wood.
My pace was good throughout and I pushed myself just past my comfort zone. I didn’t go mad though as it was notably hotter than normal.
I was quite surprised to look down mid run and see how wet my running top was with sweat.
I didn’t seem to sweat as much as I had during the British Heart Foundation training on Saturday – that was so bad the sweat prevented me from seeing where I was running!
I met Enda for lunch today and it was only when I was recounting my training day that I realised my pace on Saturday was slower not just because of the heat but also because we did laps and stopped for coaching. I only stopped my watch once or twice therefore I recorded all the non activity too.
I tried to listen to the advice from the training session and stopped myself from scrunching my shoulders and was mindful of wear my left hand was striking as I ran. I think I ran at around 70% – 75% of my threshold tonight – it wasn’t as tough as Saturday but I do ache now.
And I kept that pace most of the way around so I am dead chuffed.
At least I know I have one run behind me this week and given this heat wave is possibly going to continue until August, I know I can adapt my training and have refuge in places like the wood where I cans till get a good run in, with open country air and be sheltered for the majority of the run. Although I am wary that loops of the wood will get boring soon!
Didn’t really see any wildlife tonight except for the red admiral butterfly that decided to hitch a ride on my left calf – I wondered what it was and I had to encourage it to leave my leg as it felt uncomfortable having it clinging on!
I didn’t see any rabbits this evening – I think they all stayed underground in the cool. I did pass some dog walkers and another runner – good to see other people making the most of the weather.
I received a couple of new donations at the weekend – thank you so much Jay and Michael, you guys have been very kind :)
If you have not done so already please sponsor me. It doesn’t matter how much but please make all this effort worthwhile and donate whatever you can for the British Heart Foundation.