Let the training begin

This week is the start of my marathon training (again lol).

I completed the Lunar-Tic Marathon at the end of last month and gave myself 2 weeks rest before starting training for my next marathon

The first week I caught up with jobs around my house, Sorted out the bedroom and then the kitchen which was very rewarding.

Last week I did go out for some recovery / easy paced runs to keep my fitness levels up.

Monday 5th was a great run, No time limit, no set miles, no pacing, just went out for a lovely jog whist listening to great music through my earphones. I stopped several times to take photos which was great fun. I landed up running just over 4 miles then back to the carpark to do some strength training. 4.08 miles – 46 minutes 19 Seconds

Thursday 7th run was roughly the same as tuesdays run but with more off road running through the lovely woodland, again finishing up with some strength training in the car park afterwards. 4.34 Mi – 38 Mins & 59 Secs.

Sunday I ran for longer and a large part of it was through the woods, For once I did not get lost, I bought myself a compass and although I have not used one since I was a kid I think it worked out ok for me – I found the right exit anyway lol 5.07 Miles in 45 Minutes and 38 Seconds

So with 3 1/2 months until my next marathon the fun starts today (13th). Lets hope it’s 3 1/2 months injury free šŸ™‚

What a great day for running

Tuesday 7th May 2019

First day of my running week and what a fantastic start it has been.

The weather is so lovely, not too warm and not too cold

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I had such a good run, my best for such a long time.

My running pace has been slowing down for quite some time now and I was starting to think I would never get back to how fast I was but fortunately today has proved me wrong.

I got a personal best 5k, I just had so much energy. I really enjoyed my run, so much so that I lost track of time and landing up finishing my run miles from home (ok maybe not miles but far enough lol).

When I got home I completed my strength training workout. This time I increased the weights I was using, nothing heavy just a 10 kg dumbbell in each arm which was great for forward lunges and holding just 1 dumbbell for squats. My arms feel as worked as my legs now šŸ™‚

  • Distance –Ā 5.46 mi

  • Pace –Ā 7:20 /mi

  • Time –Ā 40m 7s

  • Best estimated 5k effort (22:03)

  • Best estimated 2 mile effort (14:06)

Time for work, Night all

Another week done, 12 weeks to go :)

Well that’s this weeks training completed, It’s been a fantastic week with such perfect weather for running.

I have not had time to update my blog until now so here is a quick summary

Tuesday 30th April 40 minutes interval training + Strength training

  • Distance:Ā 5.57 miles
  • Pace:Ā 9:54 minutes per mile
  • Time:Ā 55 minutes andĀ 13 seconds

Wednesday 01st May 5 mile easy run

  • Distance:Ā 5.50Ā miles
  • Pace:Ā 10:01Ā minutes per mile
  • Time:Ā 55Ā minutes and Ā 6Ā seconds

Thursday 02nd May 40 minute steady run + Strength training

  • Distance: 4.58Ā miles
  • Pace: 8:42Ā minutes per mile
  • Time: 39Ā minutes and 55Ā seconds

Sunday 03rd May I finished the week off with a 10 mile run

  • Distance:Ā 10.03Ā miles
  • Pace:Ā 9:02Ā minutes per mile
  • Time:Ā 1 hourĀ and 30Ā minutes

I wanted to get out on Saturday for a cycle ride but it just did not happen šŸ˜¦

I have had fun with my action camera trying to practice as I want to video my run at the end of the month when I am down the coast.

I recorded myself chatting away about random stuff on all three of my weekday runs, I did get some strange looks running around the streets chatting to my action camera but I did not care too much as I need to get used to it.

Frustratingly Tuesdays and Wednesdays footage had no sound, I did find the problem eventually though so it was not all bad.

It turns out that if you pressed the down button then the sound mutes, the icon to tell you that the mic is muted is hidden in the lower left hand corner which gets hidden behind the case so thumbs down to Kitvision on that design (escape 4kw). The wi-fi is still not working I shall be returning the camera anyway.

Thursday I used my sons camera (Kitvision escape HD5W). This did not have the mic problem and also the wi-fi worked although it was far from perfect. I landed up not using the wi-fi and connecting the camera to my PC at the end of my run to drag the video footage across.

My sons camera was half the price of mine but worked much better, when I send mine back I will probably get one the same as his.

So out of the 3 days I finally got some great footage (to me anyway) ā€“ 40 minutes off me talking random stuff to the camera, finally šŸ™‚

Off to sleep now, Night all

7 Mile steady run

Wednesday 13th February 2019

I had a really good run today, I was trying to get a few hills in but could not fit the extra and keep within the 7 miles my training plan asks of me. I did manage to get one large hill in at about the 3 1/2 mile stage. This hill was really hard and fun, sweet was dripping off my head afterwards. I want to use this hill more often.

As usual I waited until I got to work to do my strength training, as a driver I spend most of the night sitting down so it’s really good for me to get some training done on my break.

So I have just under 20 minutes spare late evening so down goes my mat, off comes my shoes and I do a fantastic body weight workout. It takes me less than 10 minutes giving me just enough time to roll my mat up again and get a drink of water, my arms are feeling great for ages afterwards.

I do wonder what other people might think if they walked passed me when I am on the floor doing my planks etc lol

Todays run:

  • Distance 7.09 mi
  • Pace 8:23 /mi
  • Time 59m 31s

Have a great night all

Steady run

Friday 1st February 2019

This afternoon I had a fantastic couple of days, Thursday evening I completed a 45 minute indoor cycle as it was too cold to run outside (I know bad excuse), I really enjoyed it but I think the run would have been better.

Today I wanted to try another new route so I uploaded one of my running club runs onto my RunGo App and off I went.

The route was labeled as 6.4 miles so only a little over the 6 miles my schedule asked for but with making a few wrong turns and with continuing after the finishing point to get closer to my house I clocked up 8 and a 1/2 miles. The route had huge hills so by the time I got home my legs felt like jelly.

  • 8.65mi
  • 1:19:27
  • 9:11/mi

The RunGo App worked pretty well this time, It did not crash (It only crashed last time because my phone was closing it to save battery) and it gave clear and timely turn by turn instructions.Ā I did find it was hard to hear some instructions over my music though. With my other apps they always mute the music when giving instructions but not this one.

I will check the settings tomorrow and if i cannot adjust them then I will just not listen to music when using the app.

This evening a group of us from the running club went wall climbing at CroywallĀ in Croydon. I had such a fantastic time and felt really knackered at the end and I do have a really large blister on my hand now but I am assuming that just tells me I worked hard right?? šŸ™‚

I will be running my first Park Run tomorrow and I am really looking forward to it.

It is only 3 miles so should be a really fun morning.

Well I am off to sleep now, Night all.

 

Steady run 5.5 miles

Wednesday 23rd January 2019

Not as cold as this morning but had a good steady run, will hopefully squeeze in a strength training session on my break at work.

  • Distance

    5.51 mi

  • Pace

    8:14 /mi

  • Time

    45m 20s

Well time has run out for me this evening, so got to get ready for work, Have a good evening all.

Strength training with J-Leigh

Saturday 19th January 2017

 

This afternoon I made myself an Anchovy and mushroom omelette with fresh chillies and coriander, It was really filling and tasty.

I love cookingĀ omeletteĀ as I can use up the leftover stuff from the fridge and it still turns out tasty.

Ā 

Today was strength training day, J-Leigh and I completed the same workout as last time and it was really great, we were a bit quicker this time as we were more confident and remembering each exercise more.Ā 

Duration

15:27

Calories Burned

84

I am looking forward to my long run later, Night all

5 Mile easy run with Tigger

Thursday 17th January 2019 I did not get to update my blog on Tuesday or Wednesday as I just ran out of time so my apologies if todays is a bit long. Tuesday I had gained 1 lb and Wednesday no change but this today I had dropped 2.2 lbs which is much better. Tuesday was strength exercise day. I did the same as Friday but slightly heavier weights, My daughter also done the workout with me which made it fun. I think increasing the weight slightly was the answer – I felt really good when I finished. Wednesday was my 40 Minute tempo run – made up of 4 minutes warm-up, 15 minute steady run, 3 minute easy run, 15 minute steady run and finishing with a 3 minute easy run. 5.05 mi 7:56 /mi 40m 3s Thursday afternoon was really busy, I had my usual oats, strawberries and banana breakfast was lovely.

cof

I spent the next 2 hours catching up on housework and getting everything ready so that I can start cooking dinner as soon as I get back from my run. This afternoon I had a 5 mile easy run to do so I thought I would bring my lovely dog Tigger with me. I have mentioned this before but Tigger does not like men taking him for walks. When we got Tigger he was pup and he has always been this way. Tigger would get very exited but when he gets 10 feet or so from the front door he then refuses to budge and sits down. If I try to give him a gentle tug then he would lay down, If I try again he would lay on his back with his feet in the air. This can be embarrassing and frustrating when you want to go for a run. Most of the time I leave it to the girls to walk him as it’s easier. Well today was a good day as he did actually let me take him for a run, Tigger tried to sit down once but changed his mind. We are half a mile from a park so we ran there, in the park I was able to take the lead off Tigger and he ran by my side the whole time. It was a fantastic run although my pace was a little faster than I intended. Total: 5.40 miles in 48:25 8:58 min/mi Today I cooked my very first vegan meal, a veggie-con-carne as Jamie Oliver put it, I am not vegan and have no plans to ever be but when I saw Jamie Oliver cook it I thought wow, this looks great. I don’t think it hurts to leave meat off the plate every now and then either (I know vegan is more than just giving up meat). The meal was really delicious but I put too much cayenne pepper in it, I loved the spice but my wife and daughter was not so impressed, my wife even got a can of drink out off the fridge and stuck her tongue onto it to cool her down lol. As usual I made extra so I can put in tubs, freeze and eat at work for lunch. Well I ran out of time to do a strength workout at home so I bought my camping mat (perfect size, cheap and comfy) and done my workout on my break at work, I have a 20 minute break just after 9 so down goes the mat, off comes my shoes and I do a fantastic bodyweight workout. It takes just under 10 minutes and leaves me with enough time to pack the everything up afterwards šŸ™‚ Well I am off to sleep now, Night all

Strength Training day

Friday 11th January 2019.

I woke this afternoon after only 6 hours sleep and could not get back to sleep so after weighing myself I lay in bed for an hour checking my email on my phone which was relaxing.

Again I am down another 1.4 lbs from yesterday so im still smiling šŸ™‚

I was so looking forward to my Breakfast, I went to the fridge and the strawberries had all gone (ok my WIFE’S strawberries had all gone) so I used up a full banana in my oats instead, delicious.

Strength training – up until now I have only been doing quick strength training (not often enough). Todays workout I found on Active.com, It looked easy to follow as I hate overly long and complicated workouts that you need to keep googling to remember what to do.

I change the workout a bit as I used a barĀ instead of dumbbells for theĀ dumbbell Deadlifts andĀ Bent Over dumbbell Rows as this enabled me to use slightly heavier weights.

The whole routine took just over 20 minutes which was good but I did not find it taxing enough apart from the side planks which felt good on my arms when finished.

2 Sets of the following:

  • Dumbbell Overhead Press
  • Dumbbell Deadlifts
  • Bent Over Dumbbell Rows
  • Air Squats
  • Front Plank
  • Side Plank
  • Hand Release Push Ups

I will use same work-out on Monday but will tweak it a bit more or just use slightly heavier weights, I want to add 10 minutes to the workout as well so hopefully I will feel like I have done a workout afterwards.

https://www.active.com/distance-running/articles/strength-training-program-for-runners

Another lovely dinner for me – The last of my Chicken Korma on steamed kale, parsnips, brussels and carrots, wonderful.cof

Well it’s that time of day again – Work time – Night All šŸ™‚

 

 

Strength training

Tuesday 8th January 2019

This afternoon when I woke I was pleased to see my weight was down by 3.2lbs. I know they say you should not weigh yourself daily and obviously my weight will fluctuate each day but I enjoy it. I find when I weigh myself weekly it’s too easy to snack midweek with the thought “oh I will burn it of”. If I weigh myself every day just after getting out of bed then its a constant reminder to stay out of that cookie jar! Not that I eat cookies but you get the point.

I started my day off with a quick strength training session before breakfast, I have a great app on my phone which has an interval timer, 7 exercises, 30 seconds each then a short 30 second ish break, reset app and repeat – job done. (Planks, Press-ups, bridges, Forward lunges (with dumbbells), squats (with dumbbells), chin-ups and lastly dips).Ā 

No run until Wednesday so eay day for me.

I cooked Cottage pie with savoy cabbage and cauliflower for dinner which was delicious but I ate too much as usual šŸ˜¦