Week 2 : Marathon Training

This was a tough week.

I am finding that I am hitting my target times on speed workouts although on longer distances it is taking me longer to find a rhythm.

Despite this I was very pleased with my Sunday long run, setting a target of 01:40:00 for 13 miles, finishing in 01:39:36! 24 whole seconds to spare! Easy :s

Here is my weeks breakdown :

Mon : 5.6 miles @ 08:44
Tue : 7.3 miles @ 07:42
Wed : 6.4 miles @ 07:16 (Silverstone 10k )
Thu : 4 miles @ 07:45
Fri : Rest day
Sat : 3.1 miles @ 08:30
Sun : 13.2 miles @ 07:41
Total miles : 39.6

As mentioned I was impressed with my long run and felt reasonably strong at the end, finishing with the 13th mile as the fastest split.

I also ran the Silverstone 10k this week which was a fantastic experience and a course perfect to set a PB on. Highly recommended.

…also need to mention I ran my 300th mile in my Adidas Boston 4 trainers. They have been a great pair of running shoes and I am looking forward to my next pair this summer.

Next week I will increase my mileage again before week 4 which will hopefully contain some extra speed work to ensure I keep pressure on a strong 10k time.

Enjoy the picture of my steak burger in a brioche bun…

image

Finally, I love this pic of Chloe

image

One last thing! This week on marathon talk was the second part of the interview with Steve Way (Ultra runner). I would definitely recommend giving it a listen.

Week 1 : Marathon Training

After watching Mo in London and Meb in Boston, I’ve been inspired to take on longer distances in my training. So in all the excitement I found that I had been successful with my ballot application for the Paris Marathon 2015.

Whilst I am unsure if I will do that specific race, I think a marathon is definitely something I want to achieve sooner rather than later. So with that in mind, my training begins here!

I intend on doing a weekly update of each weeks training. Hopefully this will keep me on track and also give me the opportunity to get advice from all my readers.

So without further adieu, here is my training in week one…

Mon : 4 miles @ 7:26
Tue : 4 miles @ 7:06
Wed : 5 miles @ 7:27
Thu : 4 miles @ 7:08
Fri : Rest day
Sat : 3.1 miles @ 6:35
Sun : 10 miles @ 7:55
Total mileage : 30.1 miles

This week has been a base point for more regular mileage. I have ran similar total weekly mileage before but I tend to have 2 rest days. Dropping to one shouldn’t be a huge problem. If anything, rest days can be hard to stick to when you are enjoying your runs!

The only training issue this week has been my diet. I’m still suffering an easter chocolate hangover and my diet of 2 easter eggs a day has ‘probably’ been a mistake.

This week should be a cleaner week and I expect this to show in my times towards next weekend.

What’s your next running goal?

Do you use a running belt? I am conscious it was very warm today and should start taking drinks on longer runs…

Any advice on training for the big 26.2?

BHF Warwick Half Marathon

I did it…

Target Time : 01:42:00
Chip Time : 01:36:44
A new Half Marathon PB!

Results link – http://www.chipresults.co.uk/

Wow – that was a tough race.
I have never ran so many hills before in my life.
You can see the elevation in the below picture with my mile splits.

Screenshot_2014-03-24-16-43-55
Screenshot_2014-03-24-16-41-28

I started off really well, hitting a 21 minute 5k and to be honest I was feeling really good at this point. Then my headphones stopped working. Not a big problem, but the music helps me to keep my cadence at 180bpm when my mind wanders throughout a race. Still – worse things could happen.

Towards the half way mark I started to struggle. The hill climbs weren’t too bad. I’m used to them. Running downhill was started to take its toll on my quads. I could feel the ache throughout each downhill segment.

I had one approx. target in my head for the race. I wanted to hit the 10 mile mark on roughly 71 minutes. I was about 600m off that point which was not too bad considering there were some long downhill stretches to come.
But again, they were wiping my quads out. After mile 12 it was a downhill sprint which flattened towards the finish. But I was spent, with no energy left to sprint the final hundred metres.

Despite the negatives above, I ran a PB and was incredibly pleased with my time. I also had a bit of a stomach bug so perhaps I could shave a little more off on another day.

BHF Half - smiley1

You might notice I have replaced my strained, agonizing expression for a smiley face. It would be nice if I could cross a finish line that smiley. But I can’t. It not physically possible!

I had my first coffee in a week to celebrate the PB – this is nearly as incredible as my PB. Coffee helps me live…

Did you race this weekend?

Do you have a favourite post run treat?

How photogenic are you race pictures?
I look like I am dying a slow agonizing death – and they are the pictures from the first 5k

Preparing for the BHF Warwick Half Marathon

As promised, here is my updated on the final week of training prior to a weeks minor taper before the BHF Warwick Half Marathon.

A couple of weeks ago, I ran 10 miles in 71 minutes (I think?). So I felt like my speedwork was in the right place, balanced nicely with my endurance training. I had also ran a 5k PB on 19:51 so I was quite confident going into this race.

I didn’t want to put too much on it as I definitely prefer the summer and will find training much more enjoyable when the sun is out. This race would be a good picture of where I currently am and what steps to take next.

Spin classes have become a staple of my training in recent weeks and I give them a lot of credit for improving my cadence and leg turnover. However, I may have been over doing it on the exercise slightly because the week before the race, I was unable to complete my local Parkrun due to hip pains.

I limped in through the front door and temporarily became a google doctor. Reading up about runners with similar pains I suspected I had Bursitis. An inflammation within the hip which was making each step a misery.
The only cure – rest. A runners nightmare.

I tried to look on the bright side… I needed a few days break as part of a taper before the Half Marathon and this could give me the motivation to resist going out for a cheeky 5k one evening.

Damn it’s tough not running. I’m pretty sure the sun came out every evening just to tease me. But I persevered. And ran the following weeks parkrun in 24:37. I felt like I had won the race. Not the shabbiest time and no hip pain.

I had also swallowed incredible amounts of anti inflammatory tablets throughout the week.

Also, I read avocados can help reduce inflamed areas. So I ate hundreds of them (well, kinda).

In summary:
I’m too young to get hip pain
I like avocados
Not running is harder than running

Have you ever struggled with an injury?

Do you know when to take a break or are you guilty of pushing through the pain too much?

1 last thing – I have started making protein pancakes. They taste amazing.

Protein Pancakes.jpg.jpg

1 more last thing – afternoon tea at Vinteas in Leamington.

Afternoon Tea.jpg.jpg

Warning – Blog Imminent

You may have noticed that I have been a bit quiet on the blog in the past couple of weeks. A small large part to that is laziness; the rest is down to actually running (ish).

As it has been a while since my last blog I have done two posts which will follow this. One which describes the two weeks prior to the half marathon, and one which describes the race and results.

I know there were a lot of races this weekend so let me know how you got on… Any PBs out there??

Also, I haven’t neglected the twitter machine, so if you missed me – follow me

Last Week in Pictures

I’ve been lazy this last week so here are some highlights… (must post more regularly)

image

Eggs benedict

image

Helping a local school out in their garden

image

BBQ ribs at a mexican

image

Mojito (my favourite cocktail)

image

Chloe's new dress

image

Chloe prefers my water bottle

I have my half marathon next week but more on that later…

Hill Repeats are your Friend…

It sounds incredibly obvious, but when runners find getting up those long hills a strain – they go out and practice running up and down hills. This is a favourite workout of mine and I try to incorporate hills into the majority of my runs. They are unavoidable periods of pain within a race, so it makes sense to prepare your body for these whenever possible.

Once a week I have a focussed hill repeat workout. This entails finding a hill approximately 5 km from my house and using the jog there as a warm up. I then proceed to look like maniac sprinting up the hill (normally for between 1-3 minutes) before jogging / walking back down to the bottom. After roughly 6-10 attempts (and several moments where I think passing out and rolling to the bottom would be easier) I will take a small break then use the jog home as recovery.

This workout would be specifically suited for improving my VO2max and increasing the amount of strength I have in my legs. In addition, running up hills forces you to lift your knees higher than when running on a flat course. This is very desirable for runners as we can pick up more strength / speed this way.

Not only have I found hill repeats to be of physical benefit, but there is a positive mental effect. Now when I run a race, I see each hill as a small challenge. I remember the times I ran up the same hill 10x in training and I know I have the power in my legs to take me up the hill as quickly as possible.

It is important to remember that when competing in a race, it would be very unusual to find a course which consists of ten equally sized hills. It is more likely that you will face several prolonged uphill segments which sap your energy. This is why I try to incorporate the odd hill into all my types of training. After all – variety is the spice of life… or something like that :s

Note : Remember not to push yourself too hard when trying out a new training method. Start with a lower amount of reps and build up slowly.

Also : I found this on another blog (Ive forgetten which blog – Im so sorry…)

Once in a blue moon

I thought it was brilliant – hope you can relate :D

Two Castles

On Saturday, entry opens for my favourite race of the year: the Two Castles Run between Warwick Castle and Kenilworth Castle.

It would also appear to be everyone else’s favourite run because places sell out with about 3 hours!!

The website describes it as a ‘Ten kilometre run between two of England’s most beautiful castles’. They are not wrong. It is a winding hilly course through some beautiful countryside which makes a pleasant change from my normal inner city training routes.

Check out the course elevation below :

2 castles

My official result from 2013 was 00:49:29

I have recently ran a sub 45 minute 10K so I am hoping to replicate that in a race environment (If not better it!)

I will post more information about the two castles race nearer to the event but if you have thought about entering before and not got round to it, I strongly urge you to get up early on Saturday and enter.

What’s your favourite race?

Do you prefer a quick course or a scenic course?

My New Running Partner

This weekend, I met my new running partner for the first time…

I was so excited to hear the doorbell ring and couldnt wait to go for a run.

Yes I am talking about my new Garmin Forerunner 210.

Boxed Garmin forerunner 210

I took it to Parkrun on Saturday morning but hadnt got it quite figured out (Basically I ballsd up the start of the race and instantly gave up trying)

So today I took it on its first 10K. It found the sattelites very quickly and gave me all the information I wanted to know. I cannot fault it at all.

First 10K with a Garmin below : not too shabby…

garmins first day out

I cant wait to try some longer runs with it this week!

Recently, Chloe wont let me have my shake in the mornings without also shaking it. She is very helpful.

chloe shakes

Also – check out the mini cheese biscuits with cheese spread I had yesterday. Amazing.

cheese crackers

Do you use a Garmin or another brand of GPS device?

Do you use Strava or another brand of fitness tracking software / app?

Hope you had a good weekend of running!

Dont forget to log your Jantastic runs!

More Cook Less Eat

I have a confession…

I like food.

I also like cooking food.

And currently, I like cakes.

See below for a recent attempt at a large bakewell sponge, and a few mini bakewell sponges.

You can quickly see how the larger sponge died a fiery premature death and its smaller siblings survived the intial bake, only to be devoured by myself moments after the photo.

Burnt Cakes

Bakewells Missing... Last Known Photograph Attached

Bakewells Missing… Last Known Photograph Attached

Do you cook / bake much?

Any healthy treats I can try instead of fattening myself up?

Random picture of Chloe because no post is truly complete without one…

Chloe Coat

I also tried a cinnamon swirl at starbucks today. Was good. Very good.

starbucks

What have you been up to this weekend?