Run4Life

April

2009-04-04T23:08:00.006+01:00

Thurs 30th

8 miles Quatford, up, tip, Wolves rd, St James Hall

1:07.36, 8'26" & 161bpm

7.57, 9.13, 7.47, 8.23, 8.01, 9.59, 8.34, 7.36

Mon 27th

5.8 miles in 44 mins including a 1.6 at 6'50" and a 1.8 at 7'04"

Sat 25th

6 miles in 47'27"

Thurs 23rd

18 miles on W. rd

9 miles in 1, 18' & 9 miles in 1, 15'

Weds 22nd

1km swim in 35 mins

Mon20th

6.8 miles in 60 mins

Sat 18th

6.2 miles in 50 mins including up the hill then round to Q

8min mile pace :)

Sat 11th

4.25 miles in 40 mins

9'25" pace

Thurs 9th

16 mile Astley Abbots -> Tasley

8x9min miles + 8x8min miles - 140mins :)

Weds 8th

35 minute swim - 30 lengths, 750m

Mon 6th

39'35", 5 miles, B'north circular

7'54" / 5'34"; 156 / 172bpm

Fri 3rd

59 mins, 7 miles, Ironbridge gorge anti-clockwise

Weds 1st

64 minutes, 8.2miles High Town to Astley Abbots, scenic

March

2009-03-06T07:22:00.008Z

Monday 30th

40 mins; High Town, Low Town, Quatford Rd

5.5 miles inc 2 x 1.5mile 10 min tempo runs

Saturday 28th

39 mins - Headington - Wheatley

c. 4.5 miles

Thurs 26th

14, bypass, Tasley, A-A's

1 56' 44"

Fri 20th

7.263, Ironbridge

1hr 10 secs

8'17" // 5'57" ; 163 / 203bpm

Tues17th

30 length, 750m swim

25 mins

Mon 16th

5.5125, innage, tasley, bypass+/-

42'36"

7'43" / 5'49" ; 163 / 186bpm

including 3 sub 7 min miles & 3 mins walk

Fri 13th

6.75 miles, Brosely

68 minutes

http://www.nspcc.org.uk/getinvolved/raisemoney/runschallengessports/EdinburghMarathon2008_wde53926.html

Tues 10th

5 miles, Quatford +

44'23"

8'50" / 6'07" ; 155 / 176 bpm

8'41" ; 8'48" ; 8'38" ; 8'45" ; 9'16"

Mon9th

5.8 miles, east bypass, up past rail & police stations

50 mins

Sat 7th

6 miles, past St L Hall twice!

50 mins

8'19" / 6'10" ; 166bpm / 183bpm

8'02" ; 9'42" ; 8'13" ; 8'37" ; 7'37" ; 7'47"

:-)

Thurs 5th

12.05 miles, Tasley, Astley Abbots, Quatford

1 45' 05"

8'43" / 6'10" ; 177bpm / 184bmp

long run (3 48' marathon)

Weds 4th

30 min 36 length swim

900m

Mon 2nd

4 miles, Quatford

32 mins

8'10" / 5'40" ; 162bpm / 186bmp

tempo run 4 x5 mins @ 6'45 to 7'15

Jan

2009-01-07T22:32:00.004Z

Mar

Mon 2nd

4 miles, Quatford

32 mins

8'10" / 5'40" ; 162bpm / 186bmp

tempo run 4 x5 mins @ 6'45 to 7'15

Thurs 8th
2. miles, byepass roundabout
16.10 mins
8'05"

Tues 6th - steady

2.04 miles, ind est circular

17.28 mins, 163 / 234bpm

8'33" / 5'57"

7 / 8.9 mph

Sat

3.27 miles, kiddy road

25.36 mins

7'50"

Milage / Time

2008-12-05T23:16:00.005Z

March

22 miles / 3hrs 07'

5/1/09

Running: week - 7.5 miles / 57 mins

17/11/08

Running: week - 11.907 miles / 01:37:16

Swimming: week - 0.404 miles / 00:21:45

Cycling: week - 3.73 miles / 00:26:00

w/b 24/11/08

2008-11-24T09:41:00.004Z

Mon

3 miles, school - bypass

24.07mins

7'58"

Tues

swim - 0.404 miles

19mins 21 secs

Weds

long run up bypass towards M-W

5.2 miles

42mins 42 secs

8'10"

Thurs

rest day

Fri

1.8 mile tempo up hill

14mins 7secs

7'44"

Sat

3.757 Innage anti-clockwise

33mins, 40secs

8'57"

w/b 17/11/09

2008-11-17T21:32:00.008Z

Mon

2.5 miles, bypass

21.26mins

8'28"

Tues

.404 mile swim

21.45 mins

53'??"

Weds

2.7 miles, flatish

21.17 mins

7'57"

Thurs

26 mins, school cycle - 3.73 miles

Fri

2.7, grove clockwise (x2)

22.34

8'21"

Sat

4, bypass, innage

32 mins

8'00"

w/e13/09/08

2008-09-08T22:24:00.002+01:00

Mon
cycle - 4 miles, 36 mins?

w/e 06/09/08

2008-09-05T07:50:00.003+01:00

Tues
4.180 miles, 45mins18, 10'50", 141bpm; innage lane, down bypass, quatford road

Thurs
8 miles, 94 mins, 11'44", 146bpm; - one of those have to fit into life runs - 3miles bridge to end Chapel La, -141; 2.5 miles back to school ->177bpm, 2.5 miles home ->160bpm; 53 mins in zone

Fri
1.8 miles, 15 mins, school '
run'

w/e 30/8/08

2008-08-25T08:09:00.003+01:00

Sun
48mins, 9'38" (6'18"), 5.008m - figure of 8 with Andy; Stanmore anti clock and Old W Rd clockwise
3mins37, 11'03", 0.327m; up hill
4mins04, 9'10", 0.443m; down to roundabout
10mins, 10'05", 1.008m; straight
6mins02, 8'42", 0.692m; down THEhill
24mins23, 9'37", 2.536m; tesco to house & Q old rd

Mon - rest
Tues - no time

Weds
7 miles, 73 minutes; Stanmore anti-clock, Innage & Victoria Rds, down bypass, Quatford rd
4mins08, 11'55", 0.347m; up hill
3mins44, 8'45", 0.426m; down to roundabout
11mins09, 11'10", 0997m; straight
6mins46, 9'30", 0.712m; down THEhill
13mins31, 11'50", 1.141m; tesco to Innage La
7mins21, 10'56", 0.671m; Innage La & Victoria Rd
5mins02, 10'19", 0.487m; up to bypass
10mins41, 9'25", 1.133m; down bypass
1min56, 9'52", 0.196m; 10k dist on Quatford Rd 64mins08
8mins39, 9'40", 0.894m; up to 7 miles along Q rd & back.

Fri
2.27 miles, 22 minutes; Quatford circular - progressive
5mins, 10'25", 0.479m
5mins, 9'43", 0.514m
5mins, 8'12", 0.609m
5mins, 7'29", 0.669m
an interesting way of running - certainly hurting by the end tho' not too badly - if doing 10 min intervals would need to do 15-30 sec intervals

Distance

2008-08-25T08:05:00.001+01:00

23/08/08 - 11.9 miles

w/e 23/8/08

2008-08-20T08:49:00.004+01:00

SUN & MON - rest

Tues
5 mile - Bridgnorth circular - top of hill, Victoria Rd, X-road to schl, gentle down, hard up & down & back
First 2 miles at 10 min mile increasing speed to 9'43, 9'35 and 9'09 miles

Weds
10 press-ups and sit-ups

Thurs
3.3 mile - W. Hill challenge - a lot of scope to improve
10 mins, 9'49", 1.018 miles;
6mins34secs, 9'25", 0.697 miles (up hill);
6 mins, 8'37", 0.691 miles (down hill);
9mins19secs, 10'18", 0.903 miles

Sat
ran with Andy for a speed run
13mins 28secs, 8'31", 1.578 miles up the big hill
16mins 27secs, 8'11", 2.006 miles back down through town

w/e 26/01/08

2008-01-25T11:32:00.000Z

Monday - cycle school run
Tuesday - walk 5, slow run an 11 minute mile, walk 4 minutes - felt really good to be pounding the streets again.

Wednesday - cycle school run once
Thursday - rest day
Friday -

Injury Routine

2007-11-28T20:17:00.001Z

Gain From Pain By Bob Wischnia

Let me clarify something right away. This article isn’t going to be a sympathetic, touchy-feely treatise on getting in tune with the five stages of grief when you’re injured and unable to run. If you’re looking for compassion, don’t come to me.
Don’t get me wrong – being hurt stinks. I’ve been injured many times (once for about two years) and I’ve been forced to learn how to deal with it.
The easiest thing to do when you’re hurt is to get bogged down in funereal gloom and the unfairness of it all. Which, of course, does you no good at all – just the opposite, in fact. Recovery is your goal, and what you need is an effective way to bridge that depressing gap between the day you’re forced to stop running and the day you can start again.
It’s your choice. Wallow in self-pity, lose your aerobic base, put on weight and make yourself and everyone around you miserable – or get a life. Here’s the plan...

1. No whining
If you love to run, there’s no denying that injury downtime can be a major pain. But try to keep it in perspective. Most running injuries are relatively minor and will heal in due time. It may seem catastrophic when you can’t run, but a bad case of shin splints is nothing when you compare it to friends who have real problems, real illnesses and real pain. Some of those friends may not recover; you will. Don’t complain, because no one wants to hear it. Not your partner, not your kids, not even your running friends. Besides, complaining is counterproductive to getting healthy again.
The gain: You’ll stay positive during the lay-off, thus speeding your recovery.

2. Be patient
Every runner I've known has been injured at one time or another. And every one of those runners – even a 72-year-old friend who broke his hip – was able to run again. There’s a cure for practically every running injury, and most injuries heal with time. Unfortunately, no magic pill will cure you instantly. Nor is a simple change of shoes the right answer. Instead, be confident that regardless of how bad your injury may seem, it’s only temporary. You will run again, if you’re patient enough to allow the healing process the time it needs.
The gain: You’ll give time tthe injury adequate o heal.

3. If you have a routine, stick to it
That is, if you normally run at lunchtime, continue to get some sort of exercise at lunchtime. If you’re an early morning runner, go for a walk early in the morning.
I’m so anal about my routine that I try to maintain the same daily pattern even when I can’t run. Particularly on Sundays. No one enjoys a long run more than I do. I love getting up early, hitting the trail and cruising for a couple of hours.
When I’m injured, I still head to the same trail and walk for a couple of hours (being more attentive to the wildlife). I follow this with my post run ritual: some stretching, a session with the ice pack, a shower, warm bagels and the Sunday papers. From a psychological standpoint, this ritual is almost as important to me as the run itself. Is this walk as satisfying as my long run? No way. But maintaining my routine is a whole lot better for my mind and body than doing nothing.
The gain: By sticking with some semblance of your exercise ritual, you’ll reap many of its mood-boosting benefits.

4. Do it outdoors
Especially when you’re injured, you need fresh air. You can scoop up a lot of it on a bike ride. If it’s winter, or if the weather is too foul to cycle, I just walk. Processing lungfuls of oxygen is one of the things that make you feel good when running, and you’ll get a similar effect by doing just about any other vigorous outdoor activity.
The gain: Checking out the world around you will take your mind off your injury, and you’ll get your accustomed dose of fresh air and sunlight.

5. Sweat
If you normally run 45 minutes a day, make sure you do some activity vigorous enough to keep you aerobic for 45 minutes. This is critical for hanging on to your sanity, not to mention your aerobic fitness. It doesn’t matter too much what you do, as long as it doesn’t aggravate the existing injury.
The only problem with things like fast-paced walking is that I don’t sweat. Working up a big sweat is so ingrained in me that I desperately need the feel of a wet T-shirt after a workout. If only from an emotional standpoint, I must do something to jack up my heart rate and work up a lather every day. If I do I’ve accomplished something. If I don’t, I can feel myself slipping into that dark, gloomy abyss of worthlessness. Swimming doesn’t do it for me. Neither does running in a pool. In-line skating looks too dangerous. If I could play tennis without aggravating my strained hamstring, I’d do that. But I can’t. So I’ll hit the exercise bike or, better still, use a new device called a Skywalker. An indoor exercise machine, the Skywalker is something of a hybrid: part cross-country ski machine, part treadmill, part stairclimber. There’s virtually no technique involved in using it properly, and it simulates the running motion to some degree, without any jarring. Therefore, it doesn’t seem to aggravate any of the common injuries associated with running.
I guarantee that if you put in 45 minutes on a Skywalker, exercise bike, stairclimber or rowing machine, you will be drenched with sweat. More important, several studies suggest that if you do these aerobic alternatives properly and with enough intensity, they can maintain and even increase your fitness level.
Even so, it’s mindless, boring stuff, so treat your cross-training activity the same way you treat your running. For instance I know every flat section, hill and pebble on my favourite 6-mile loop, so I try to simulate each section of this run on whatever machine I am using. I start with an easy 10 minutes on the ‘flats’, then pick it up over a series of three ‘hills’. I’ll recover for a bit then go really hard at the point when I’d be hitting that steep hill on my run. You get the idea.
The gain: You’ll end up with a puddle of sweat and a saturated T-shirt – tangible evidence that you’ve done something to burn calories and maintain your aerobic base.

6. Lift weights
I don’t know about you, but when I’m gearing up for a marathon, the last thing I want to do is throw lead around in the gym. I barely have enough time to do all the running and stretching I need, much less mix in weightlifting.
But when I’m hurt, weights can be a godsend. Since I’m often at the gym anyway, riding a stationary bike or the Skywalker, it’s not a big deal to spend another 20 minutes with weights. And, because I’m not running, I’m doing more legwork than usual, along with some abdominal and upper body stuff.
The gain: You’ll burn calories and maintain overall fitness and muscle tone.

7. Stay connected
For me, one of the worst aspects of being injured is not being able to run with my friends. The only time I see some of them is when we run together. So when I’m out of action, I make an effort to stay in touch and at least feel like I’m part of the running scene. A good way to do this is to volunteer to help out at races.
I also try to spend more of the dreaded ‘quality time’ with my family. Normally, they make all sorts of concessions to my running idiosyncrasies, so when I’m injured I do the activities they want to do. During lay-offs, I don’t have convenient running excuses (“I’m too tired”, “I’m resting for a big run tomorrow”) for dropping out of things like playing football with the kids or going to a late-night party.
The gain: Instead of becoming too self-absorbed, you'll keep lines of communication open with your friends, family and the running community.

8. Do something every day to get your health back
While injuries can be markedly different, most of them respond extremely well to rest and self-treatment. If there are things I can do – see a chiropractor or podiatrist, have a massage – I do them, even if they seem like a lot of hassle.
If all I need to do is ice the injury or take anti-inflammatories, I do it religiously. If muscle inflexibility or imbalance may have contributed to the problem, I make a point of stretching carefully twice a day.
The gain: By taking action, you’ll speed recovery and achieve peace of mind.

9. Eat properly
When I’m running, I tend to eat large quantities of anything that gets in the way of my face. When I’m not running, I can gain an extra 10 pounds in a hurry. A lay-off calls for exerting a little more control over what I eat.
That’s not to say that I recommend going on a crash diet; reduced nutrition lessens the body’s ability to repair itself. It’s inevitable that I’m going to gain weight during an enforced lay-off, but by focusing more on low-fat goodies and fruits and reducing my intake of a few staples (beer, crisps and Dairylea triangles), I can exercise some control and avoid porking out. When I start running again, the few pounds I put on will come off quickly.
The gain: Staying lean will keep your self-confidence up.

10. Focus on today
Don’t set an arbitrary deadline for when you’ll be ready and then start, whether you’re healthy or not. With any luck, you’ll only be out of action for a few weeks, but you never know how quickly you’ll heal. Just because an injury took four days to heal last time doesn’t mean that the same injury will take four days to heal this time. The older you get, the longer it takes for your body to heal.
You may also have to forget about that upcoming race (especially if it’s a marathon) you’d planned on running, Just because you signed up for it doesn’t mean you’ll recover by then. And if your injury does. heal before the race, be prepared to lower your expectations on race day. Be happy you’re on the starting line and in one piece, and enjoy the race.
The gain: By not setting strict deadlines, you won’t get frustrated when you miss them. More important, you won’t start running before you’re ready.

Back In Action
Keep the following in mind when you’re ready to start running again:
If a serious injury prevented you from running for more than a few weeks, start like a beginner. That is, intersperse slow running and walking, and, as weeks go by, gradually reduce the walking breaks. Run every other day for the first two weeks.
If the injured area hurts or you are limping then stop. You’re doing further damage and are not ready to resume running.
Avoid downhill runs. If that’s not possible, then walk down them, since they pound the legs more than level or uphill surfaces.
Be careful when you run with your friends. After your lay-off, they’re probably much fitter than you and may pull you along faster or further than you should go.
Try to run on soft surfaces, such as dirt trails or flat, grassy fields. A treadmill works well, too; the surface is relatively easy on your legs, and if it starts to hurt, you aren’t miles from home. Avoid pavements and cambered roads.
Wear your heaviest, most protective training shoes. (Make certain you aren’t wearing a worn-out pair. If your shoes are falling to bits, buy new ones.)
If you’re returning from an overuse or muscle inflammation injury (shin splints, Achilles tendinitis or plantar fasciitis, for example), ice the trouble spot after every run.
Stretch gently but thoroughly after each run.
Troubleshoot the injury you just suffered.Why were you injured in the first place? Did you run too much? Too fast? Was it a change of shoes? Check your training log for clues. Whatever caused the injury, avoid it next time.

http://www.runnersworld.co.uk/news/article.asp?UAN=3176

Tempo Run Advice

2007-11-28T20:12:00.000Z

The Perfect Tempo RunBy John Hanc
Pssst! Want to run like a Kenyan? Okay, you might not ever run as fast a Kenyan. But your training regime - no matter how far away you are from Nairobi - can help you achieve new personal records, simply by incorporating the same works-like-magic method that helped propel Paul Tergat, the former marathon world record holder, to greatness.
The secret? The tempo run - that faster-paced session also known as a lactate-threshold, LT or threshold run.
One US-based coach championing this method of champions is Toby Tanser. In 1995, when Tanser was an elite young track runner from Sweden, he trained with the Kenyans' 'A' team for seven months. They ran classic tempos - a slow 15-minute warm-up, followed by at least 20 minutes at a challenging but manageable pace, then a 15-minute cool-down - as often as twice a week. "The foundation of Kenyan running is based almost exclusively on tempo training," says Tanser. "It changed my view on training."
Today, Tanser and many running experts believe that tempo runs are the single most important session you can do to improve your speed for any race distance. "There's no beating the long run for pure endurance," says Tanser. "But tempo running is crucial to racing success because it trains your body to sustain speed over distance." So crucial, in fact, that it trumps track sessions in the longer distances. "Tempo training is more important than speedwork for the half and full marathon," says Gale Bernhardt, author of Training Plans for Multisport Athletes. "Everyone who does tempo runs diligently will improve." However, you also have to be diligent about doing them correctly.
Why the Tempo WorksTempo running improves a crucial physiological variable for running success: our metabolic fitness. Most runners train their cardiovascular system to deliver oxygen to the muscles, but not how to use it once it arrives. Tempo runs teach the body to use the oxygen for metabolism more efficiently.
How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. "During tempo runs, lactate and hydrogen ions - by-products of metabolism - are released into the muscles," says Dr Carwyn Sharp, an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your threshold, meaning your muscles become better at using these by-products. The result is less acidic muscles - in other words muscles that haven't reached their new threshold, so they keep on contracting, letting you run farther and faster.
Doing it properlyBut to garner this training effect, you've got to put in enough time at the right intensity - it's easy to get it wrong with runs that are too short and too slow. "You need to get the hydrogen ions in the muscles for a sufficient length of time for the muscles to become adept at using them," says Sharp. Typically, 20 minutes is sufficient, or two to three miles if your goal is general fitness or a 5K. Runners tackling longer distances should do longer tempo runs during their peak training weeks: four to six miles for the 10K, six to eight for the half-marathon and eight to 10 for 26.2.
How should tempo pace feel? "It's what I call 'comfortably hard,'" says Pierce. "You know you're working, but you're not racing. At the same time, you'd be happy if you could slow down." You'll be even happier if you make tempo running a part of your weekly training schedule, and get results that make you feel like a Kenyan — if not quite as fast.
Up the TempoA classic tempo or lactate-threshold run is a sustained, comfortably hard effort for two to four miles, with a decent warm-up before and cool-down afterwards. The sessions below are geared toward experience levels and race goals.
Goal: Get Started Coach Gale Bernhardt uses this four-week progression for tempo newbies. Do a 10- to 15-minute warm-up and cool-down.
Week 1: 5 x 3 minutes at tempo pace, 60-second easy jog after each one (if you find that you have to walk during the recovery, you're going too hard).Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery Week 4: 20 minutes steady tempo pace
Goal: 5K to 10K Run three easy miles, followed by two repeats of two miles at 10K pace or one mile at 5K pace. Recover with one mile easy between repeats. Do a two-mile easy cool-down for a total of eight or 10 miles.
Goal: Half to Full Marathon Do this challenging long run once or twice during your training. After a warm-up, run three (half-marathoners) or six (marathoners) miles at the easier end of your tempo pace range. Jog for five minutes, and then do another three or six miles. "Maintaining that comfortably hard pace for so many miles will whip you into shape for long distances," says coach Toby Tanser.
The Right Rhythm
To ensure you're running at the right pace, use one of these four methods to gauge your intensity.
Recent Race Add 30 to 40 seconds per kilometre to your current 5K pace or 15 to 20 seconds to your 10K pace Heart Rate Run at 85 to 90 per cent of your maximum heart rate (use a heart-rate monitor to find out your max and to keep track on the run)Perceived Exertion An eight on a one to 10 scale (a comfortable effort would be a five; racing would be close to a 10) Talk Test A question like "Pace okay?" should be possible, but conversation won't be

Women's Health

2007-11-03T15:54:00.000Z

Time to bone up on a fw calcium facts. (according to runners world)

on the one hand regular running improves bone density and reduces the risk of osteoporosis

on the other, an hours strenuous exercise can lead to small but significant calcium losses.
lossess were completely offset by taking two 400mg calcium supplements twice a day.
(I'm no doctor - consult your own first before taking this advice)

Also:-
Cola and other fizzy drinks can reduce bone density - noted in a study of women who drank more than 3 helpings a week.

However:-
drinkers of carbonated mineral water lose less calcium in their urine than still water drinkers - check bottle labels for calcium content.

w/e 03/11/07

2007-11-03T15:50:00.000Z

Well I'm lying on the sofa with blood draining into a thick set of dressings and bandages following a studding in a friendly football game.

I'm very aware that there's not been much of a post for a month or so but there has been at least one and sometimes two runs per week and 4.5 to 15 mils of cycling. Not much but better than nothing. Hopefully as the time to prep for next year's marathon comes up I will find the time for training carefully and avoid any more football games!

w/e 29/9/07

2007-10-07T11:06:00.000+01:00

Mon
7 miles in 57 minutes to Headington roundabout and turn right.
Injured left knee / tendons!

w/e 7/10/07

2007-10-07T11:02:00.000+01:00

Recovering from last Monday's injury,managed;

Tues
6am 4 mile run of Cuddesdon/Garsington circular with T. in 40 mins

Sat
9am 2 mile 'hill' run down t' mill & up to T-junc with HR in 24 mins

w/e 22/09/07 5.01 miles (7.5miles)

2007-09-18T06:58:00.000+01:00

Sun
Rest Day

Mon
9'41" pace; dark, cool; 5.01 miles; T. 39'00"; HR 80% (59-96); Rec 146-119bpm
[lp1 9'41" 75%; lp2 10' 75%; lp3 9'31" 77%; lp4 9'20" 78%; lp5 7'01" 92%]
Park n Ride n back; 1 cycled school run

Tues
4 Cycle school runs.

Weds
3+ miles in 34 minutes (gps battery went)
Did 1 Ladder Hill then sore knee so abandoned 2nd attempt in favour of gentle run to Asda and back.

Thurs to Sat
Bit of cycling but running got pushed out with busy social / vicaring stuff.

w/e 15/09/07 8.22 miles

2007-09-15T07:37:00.000+01:00

Sun
9'41" pace; dark, cool; 4.02 miles; T. 39'00"; HR 80% (59-96); Rec 146-119bpm
Up and down Ladder Hill, Twice! :-)

During the Week
Have made several cycle trips of the school run.

Thurs
Ran back from college, 2.1 miles in civvies, at 22.43 in 17 minutes

Fri
8'12" pace; 06.50 clear; 2.10 miles; T. 17'19"; HR88% (65-97); Rec 174-117
Up to college

So where do we go from here?

2007-09-08T07:39:00.000+01:00

Clearly a summer low in some ways - my health and fitness regime seems to have been plagued by injury and lack of time since the marathon but perhaps its more an issue of lack of motivation. Well on that score an online entry into the FLM seems to be addressing that along with a Birthday present of a Runners World subscription and setting up a Facebook group for the FLM.

Well I plan to run through my weak knees because I am fed up of taking time out with no obvious benefit. However I have no intention of repeating my mistakes of overtraining from lst years marathon prep and will swallow my pride and do run walking and more cycling and weight training this year. On the time issue - well early to bed would allow 5.30 am runs so maybe thats the answer - hmmm watch this space ;-)

w/e 10/09/07 - 4.21 miles

2007-09-08T07:36:00.000+01:00

Sun
9st 13lb; (73bpm); overcast, some sun.
‘cross training’ – heavy duty lawn mowing. (knee and back ache)

Mon
9st 11lb; (64bpm); overcast, some sun.
Rest

Tues
9’49” pace; cold blue sky; 1.82 miles; T. 17’53”; HR 73% (57-78)
Short Holton circuit (clockwise)

Weds
50 press ups

Thurs
10'01" pace; dark, humid; 2.39 miles; T.24'13"; HR 70% (50-92); Rec. 180-119bpm
Up and down London Rd

Fri
mp. (62)bpm
Rest

w/e 03/09/07

2007-09-08T07:35:00.002+01:00

rest week – doubt I got much rest tho’

w/e 27/08/07

2007-09-08T07:35:00.001+01:00

M – 50 p/u’s; T – 28 c/u’s; W – 50 p/u’s

w/e 20/08/07

2007-09-08T07:34:00.002+01:00

A week of 50 press ups on M, W + F and started with 30 sit ups on Saturday. Did a 2.5 mile run (hilly) around camp site but knee went in last ¼ of mile – FRUSTRATION!

w/e 13/08/07

2007-09-08T07:34:00.001+01:00

A training session with KevS and lots of press ups, otherwise a week off after stuffing up the knee on last Sunday’s long run.

w/e 5/08/07

2007-09-06T09:09:00.000+01:00

Welcome home Helen – a chance to do three runs – two shorties and a 7 miler to Headington roundabot and back – 10 min mile pace, thought it was gentle but still stuffed a knee (l) need to focus on how I move. Helen’s bought a book on how to run a 4hr marathon – the first one that suggests appropriate running techniques – will have to study it more carefully!

w/e 05/08/07

2007-08-07T07:32:00.000+01:00

Back into the swing.
Tues - run to top of Horspath hill and back. 2.3 miles
Thurs - medium fast Holton circuit. 2.2 miles
Sun - slow run to Headington Roundabout. 6.5 miles
And the usual chin ups and press ups thrown in.

w/e 22/07/07

2007-08-07T07:30:00.000+01:00

Should have been a week for running with two in house babysitters but ended up just doing lots of press ups - too much rain, too much socialising.

w/e 22/07/07

2007-07-20T02:07:00.000+01:00

More tuna, eggs n chin ups.
Also a good session in the gym with Kev S on Thurs - more spiritual than muscular but new personal best on the pull downs - 2 @ 50lbs

w/e 15/07/07

2007-07-13T00:22:00.000+01:00

Hmmm - while the wife and trainer are away - hard to find babysitter or motivation! But am keeping up chin ups and press ups and working on the protein diet. Have tried tuna for the first time since a bad experience as a child and it seems quite nice now - in mango chutney anyway! Also keeping up with the eggs and more chin ups and press ups. (They go best with PIMMS - Thanks C.

w/e 08/07/07

2007-07-03T22:41:00.000+01:00

Fri
cross training - ah what has happened to my running - still, a new personal best - 3 lots of 8 reps of chin ups on the kids climbing frame.

Thurs
catching up on protein in honour of Kev Schwarzenegger - Kev's scrammbled egg recipe (available on application), cheese on toast (maybe a bit too fatty) and trout for tea.

Weds
'cross' training - taking helen and two under fives shopping!

Tues
Shoulders; Deltoid Muscle - bar lift : 25kg x 8 35kg x 8 40kg x '6'
Shoulders; Lateral Raises - dumbells: 15kg each hand x 8 twice with 60 sec rest
Back; Pull Down : 20lb x 8 30lb x 8 40lb x 8
Back; Rowing : 60lb x 8 80lb x 8 90lb x 8

Mon
rest day apart from 5 chin ups on the kids climbing frame

w/e 01/07/07

2007-06-26T22:26:00.000+01:00

Sun
YES :-) 6 mile run in 53mins 35 secs - and that was pretty relaxed allbeit a flat A40 Wheatley - ring road run.

Things looking up for the first part of the week. Rain and lack of motivation and family holiday curtailed much more tho' I definately needed a rest day on Thurs lol.

Weds
More training in the gym with Kev - lots of weights this time. Focussed on Triceps. Gonna have to take a nte book and actually record what I'm doing.

Tues
1 mile flat cycle with kids in trailer

Mon
Cheers Kev - 1st training session in the gym
12 mins cycling 3.5km; 15 reps, 18kg on multigym - legs up at knees; 15 squats with 35kg; pulled out of the 40kg squats - twinge in right calf; 3 mins with pads; 3 mins on punch bag; 10 reps - leg raisers.

w/e 24/06/07

2007-06-26T22:25:00.000+01:00

Definately a week of feeling under the weather. (How British)

Managed 10 chin ups on the kids' climbing frame and 15 bog standard press ups.

w/e 17/06/07

2007-06-14T06:20:00.000+01:00

Saturday / Sunday
wake up to serious sinus explosion and general knackeredness - 6 mile run postponed to Sunday, then Tuesday!
(cross training Sunday - house removals!)

Thurs
speed: av6.8, mx8.2 mph; pace: av8'45", mx7'34" ml; 1.833ml; 16'04"
Holton circular with 5 min w/u + c/d - good fastish, steady run - a little pins & needles in legs during middle 1/3

Mon
2.2 miles, 15 mins
run to college to save collecting the car lol (good wine tasting & putting the world to rights session)

w/e 10/06/07

2007-06-14T06:17:00.000+01:00

Tues
2.2 miles, 14 mins
run to college to collect car

Sat
5 miles, 1 hour
Horspath circular - good slow run; slightly weary, been a long time

Intro

2007-06-14T06:16:00.000+01:00

This post will be edited but basically

want to record run data
reflect on performance
review motivation
maybe get scientific

Run4Life

April

March

Jan

Thurs 8th2. miles, byepass roundabout16.10 mins8'05"

Tues 6th - steady

Sat

Milage / Time

w/b 24/11/08

w/b 17/11/09

w/e13/09/08

w/e 06/09/08

w/e 30/8/08

Distance

w/e 23/8/08

w/e 26/01/08

Injury Routine

Tempo Run Advice

Women's Health

w/e 03/11/07

w/e 29/9/07

w/e 7/10/07

w/e 22/09/07 5.01 miles (7.5miles)

w/e 15/09/07 8.22 miles

So where do we go from here?

w/e 10/09/07 - 4.21 miles

w/e 03/09/07

w/e 27/08/07

w/e 20/08/07

w/e 13/08/07

w/e 5/08/07

w/e 05/08/07

w/e 22/07/07

w/e 22/07/07

w/e 15/07/07

w/e 08/07/07

w/e 01/07/07

w/e 24/06/07

w/e 17/06/07

w/e 10/06/07

Intro

Thurs 8th
2. miles, byepass roundabout
16.10 mins
8'05"