4 mile run

Tonight I decided to do a 4 mile steady run. As thinking tomorrow morning I was going to do 10 miles. Was running 10 minute miles.

Club night

Tonight we did the usual warm up to the Leas and did our dynamic stretches. The session was 4 x km reps. It was a case of doing 1 rep down the hill, then 1 rep up the hill against the strong wind and repeated by going down and up.  Tonight I was running with Lynda and we were a good match for each other. Tonight I was pressed the wrong buttons on my watch but looking at my pace chart I was pretty much consistent.

Covered 5 miles

Gym sess

Tonight I did my usual gym session. I did 5 bikes minutes on the bike, followed by going on the ball and doing 1 rep of 10 lifting the ball with my legs and lowering my legs. 2 x reps of 10 pushing the ball with legs and feet. 2 x reps of 10 laying on  the ball and lifting legs in the air for lower back. 2 reps of 20 doing sit ups including twisting sit ups. Held plank position for 20 seconds and side plank on both sides for 20 seconds.

10 mile run in the wet and wind

Today I decided to do a long run. I didn't run yesterday as spent the day at Lakeside Christmas shopping. I did my usual 10 mile route. My legs felt good today as have had 2 days off. On route about 3 miles in I saw Sue and Pam ahead, so I ran a bit faster to catch up. They were running in the same direction as me so I ran along with them for about just over mile going down Horn Street. From the start it was windy, at the bottom of Horn Street I got onto the beach and headed towards the Imperial, OMG it was so windy, I was running in the wind and then it started to chuck down. I was looking forward to turning round. When I turned around I just flew having the wind behind me.  I got to ziggy zaggy path and I saw a runner, so I thought right I am going to catch you up.  On the last straight of the path I caught him up and shouted out "come on"  when I went past, meaning race with me to the top but he wasn't having any of it. I had beaten him to the top YAY.

Spinning.

Club night

Tonight was the usual warm up to the Leas and the session was 3 reps of 1 min, 1 min recovery, 2 mins, 1 min recovery, 3 minutes, 2 mins recovery. Tonight I was running with Sam and tonight there was a group of us that kept together. Each 1 min, 2 min and 3 min were about consistent with each other, so that was good.  I was mainly running 7:30ish min miles and for the 3 min was running nearer 8 min miles.

6 steady miles that were steady

Tonight I did 6 miles from the gym, my usual route. I was feeling my calves a bit from yesterdays run. Kept it nice and steady and was running 10 min miles.

Winter Handicap

Tonight is the Winter Handicap again. No rain this time. I got a shock when I got my bib as for the first time, I wasn't starting from scratch. I had been promoted and my place was to start off at 2 minutes. I started off with Kirsty and Jo. We soon set off and when we reached the Golden Valley we saw some runners who had started off from scratch and from 1 minute.  Going through the Golden Valley I had managed to work my way through the runners. By this point Kirsty was gone but I was still with Jo.  Going up Sandgate Hill, I was still able to get past people.  When I reached the top of the hill my calves were killing me.  On the start of the second loop, Jo had pulled out, so I was on my own but on the way round I was still catching people up and going past.  By this point, I had realised I had done my trainer up too tight and I had pins and needles.  On the hill going down I saw my friend Laura who was out running.  So all the way to the end now the pins and needles were not going away. Approaching the finishing line I could hear footsteps and thought I wasn't going to let that person past me.  I really did speed up and made that person behind me work for it.  As it turns out it was Catherine and she caught me up at the end.  The same thing happened a few handicaps back and managed to pip me to the post by just her foot over the finishing line.  I was quicker this time. Completed it in 38:48.

Gym sess

Tonight I did my usual session in the gym, I did 10 minutes on the bike as warm up before going onto the swiss ball. I did 1 rep of 10 lifting the ball with my legs and then lowering my legs to the ground without touching, 2  reps of 10 pushing the ball out with my legs and feet. 2 reps of 20, laying on ball lifting legs up in the air. 2 reps of 20 doing abs and twisting to do abs on ball. Held plank position for 20 seconds and side plank on each side for 20 seconds.

I did some marathon preparation tonight to plan out which races I am going to do leading up to the marathon. So  at the moment I am planning on doing the Boxing Day run in December. January going to 2 XCountry races, one  beginning of Jan and the other end of January. February going to do Half Marathon, March Olympic Park run, 5 miles.

Another run in the sun - YAY

Today I did my usual route along the seafront and turned around at 3 miles. What another glorious day for running along the beach. My legs felt so much better today and I took it steady. I saw Del along the way. Completed 6 miles in about 1hr. 

10 miles in the sunshine

Today I thought I would get a long run in as I haven't done one since the Great South and I want to keep my distance up in preparation for marathon training.  It was a glorious morning with the sun shining and was quite warm, (very warm for November). So glad I decided to wear a t-shirt! My good running came to end today and  my legs certainly felt it. My legs were so tired and heavy and was difficult to pick up the pace. I was running over 10 minute miles which isn't too good. My route had some hills as well as downhill going down Horn Street. I so needed that downhill and then I was able to pick up the pace. It wasn't until about 5 miles my legs felt better and I was able to speed up a bit. Running back along the seafront I saw quite a few people from the gym and that gave me a boost! First I saw a group of guys on bike and got a wave, so I waved back. I thought it was random being nice but no it was someone from the gym I chat to and only found that out after my run when I went for a jacuzzi.  Then I saw another 3 girls from the gym (including my spinning instructor), so that made me run faster. Then I got to ziggy zaggy path and saw Simon from the gym. So I definitely had to run all the way to the top lol. I had turned around too soon along the beach so I had to make up about a mile on the Leas.  The last  half of the run I was running quicker around 9.30 min miles so that was better.  On the plus side today, least I had practice with running with tired legs!

Completed in 1:42, could of been quicker but never mind.

Club night

Tonight we did the warm up to the Leas. The session was 8 x 2 mins with 1 min recovery.  A quick and short session. The session did fly by. My legs still continued to feel strong and was running constantly just under 8 min miles so I was pleased I was able to maintain the pace. Tonight I was running with Tracy.  Another good run for me this week.

6 steady miles turned into 10k pb!

Tonight I ran Grahame's route from the gym doing 6 miles. Tonight I felt good and my pace just kept getting faster and faster. My breathing felt comfortable, nice and steady, my legs felt strong and not tired, achy or heavy.  So I thought I would just carry on with my fast pace as I was comfortable. As I was making good time I thought I would slightly extend the run into 10k. I did 6.11 miles in 54:15. I thought this was 10k, but 10k is more 6.20 miles. If I carried on to 6.20 my time would of been around 54.30, a PB!! My fastest 10k is 55.08. So I was really happy with that considering it wasn't under race conditions and there was a hill.

I am having a good week with running so far. Feeling strong.

After half way I was running about 8.38 min miles till near the very end so very pleased with myself so keep that speed.

Club night - so so cold tonight

Hill session. We did our warm up running to Sandgate Hill. We split into two groups, the men and the women. Our first hill reps were on the top half of the hill running for 10 minutes.  The first rep I was at the front with Catherine and Tash all the way to the top. My recovery that I needed was longer than theirs so that meant the gap got bigger and wasn't able to keep up to be able to start off with them. On the last rep, I practised my cross country tactics and managed to pick off three up the hill. The next lot of reps were on the lower hill doing long and medium reps, doing this alternately again for 10 minutes. For the first rep I was at the front and near to the top, Catherine and Tash caught me up.  I was pleased that I was able to do this. Tonight I felt strong on the hills and certainly the cross country sessions/races and stepping up of my running is paying off.  Then we ran back to the club. I enjoyed the session.

Covered just over 5 miles.

The heating is certainly going on tonight!

Gym sess

Tonight I did 10 minutes on the bike and then went over and used the swiss ball. I did 10 lots of transferring the ball between my feet and arms and lowering my legs to floor without touching the floor. Then did 2 reps of 10,by laying on the floor on my back pushing the ball back and forth with my feet. 2 reps of 10 doing lower back exercises. 2 reps of 10 abs  and 2 reps of 10 twisting when doing abs. Held the plank position counting to 10 and holding plank position on both sides also counting to 10. Did weights for Achilles.

6 mile run - after a night of drinking

This morning I woke up with such a stiff achey neck. That was from falling down the ditch and banging my head yesterday. I went out last night to a friends 30th so I had quite a bit to drink. I took so water with me this time as I knew I was dehydrated. Was a very slow run today, legs were tired from yesterday and being dehydrated.  I headed along the Leas and down into Sandgate and turned back round and went up the Ziggy Zaggy path. I got a comment on the way up, "are you mad!". The ziggy zaggy path is getting easier to conker. I couldn't believe how nice it was today, so sunny and warm and you wouldn't of thought it was November. I even managed to get a slight tan on my arm!

Spinning class

Cross Country Bexley

Today was the ladies race, not as many of us this time round. This course was quite flat and had to do two laps.  I had fallen over, I went down a ditch which was covered in leaves and banged my head on the way down. I was lucky I didn't hurt myself. The girls around me were really nice and all asked if I was all right. On the way round I had managed to pick my way through and got past a few people. This course was certainly more enjoyable than the last.

Position was 93rd I think and this time I had more people behind me. I completed it just under 27 minutes.

Club

Tonights session was the warm up to the Leas and dynamic stretches. The session was 6 x 2 minutes fast with 1 minute recovery and 1 minute fast and 1 minute recovery and run back to the club. I was using my lap button and was running about 7.38 min mile and was pretty much consistent through out the session. So was please with tonights session. Tonight I was running with Sam and we kept each other going. It was windy tonight with the wind blowing side ways!

Wednesday 6 mile run

My abs were aching this morning when I woke up.

Tonight I had company on my run. Tonight I did Grahame’s route which he had plotted out for me. We got to about 2 miles where Laura had to stop as she had got blisters that have not healed and were hurting her. I carried on to complete 6 miles. At the start of the run my calves felt a bit tight but soon loosened up. Grahame was bang on with the distance, 6 miles finishing at the door of the gym. Then of course I had a jacuzzi which ended up breaking on me!!

Club night

Yesterday I was planning on going to the gym but I went to the cinema and the film was longer than I was expecting. So at lunch time I went to Ashford Bannatynes and did a work out.  I did 2 reps of 10 where I laid on my back with the swiss ball in between my legs and lifting my legs up with the ball and then grabbing the ball with my hands and at the same time lowering both my legs without my feet touching the floor. I did 2 reps of 10 where I laid on my back with my legs over the ball, lifting my back off the ground and moving the ball with my legs out to my feet. I also 2 reps of 10 sitting on the ball doing sit ups and then alternating with sitting up and twisting to the side. I then laid on my stomach and lifting up my back working on lower back. 2 reps of 10. Then 2 reps of 10 laying on my stomach with arms out stretched and lifting up an arm at the same time lifting the opposite leg.  I got excited when I spotted a hula hoop as Folkestone haven't got them so I did hula hooping for a few minutes.

At the club tonight, we did our usual warm up to the Leas and dynamic stretches and the session was 4 x 6 minutes with 2 minute recovery.  I was running with Alison tonight which helped by maintaining the pace. My splits were between 8:15-8:30 which I was happy with. Covered just under 6 miles. Tonight Graham gave me a 6 mile route to try tomorrow going from the gym which I am looking to try.

Early morning Sunday run

This morning I woke up early and had time to fit in a 6 mile run before going out to cheer on Folkestone Running Club at Deal 5.  This morning it was fine rain and a bit of wind. I went along the Leas, then down onto the sea front into Sandgate and Seabrook before turning back and running all the way up zig zaggy path.  I managed to get to the top, I usually give up.  The Cross Country sessions are certainly paying off.

Spinning in the afternoon

X Country training session at Brockhill

We had a smaller group today, don't know if the rain had put them off or the Deal 5 tomorrow. Was a bit drizzly today but not cold.  We had a warm up around the football pitches to our first rep which was up the longest hill to the gate and a jog down. We did this twice and then a jog to the next rep. We did a loop anti clockwise which consisted of steep little hills, then a straight which was our recovery and down a long hill. We did this three times and then turned round and did the loop clockwise three times starting with the long hill. We did this three times.  Next rep was a steep muddy slippery hill which was a loop and did this twice.  I managed to avoid the slippery bit and found the grass. Then a run back. I cut off a corner as I was worn out! Was a good session and certainly worked hard on those hills.  Covered just over 6 miles.

Club night

Tonight I had an easy one and helped out with the Junior Handicap. A gentle run to the leas from the club. I was the honourary starter and played my part of saying three two one go! Had a little sprint half way down the Leas where I stood cheering the juniors on  and then a gentle run back up the leas to the finish. Then a gentle run back to the club. The juniors were quick!

Start of 6 mile runs on Wednesdays!

So tonight I started from the gym, but where to run I was thinking and a route to cover 6 miles.  I decided to head into Cheriton, Golden Valley, Sandgate Hill (I was good to include the massive hill), back into Folkestone and head back to the gym.  I was about half mile short so ended up running past the gym, running around the carpark and then running back and forth past reception lol. I got my 6 miles in and completed it in 1.00 a nice steady easy run. I of course finished in the jacuzzi.

Club night

Tonights session, warm up to the Leas and the session consisted of:

1 x 8 mins
2 mins recovery
2 x 4 mins with 2 mins recovery inbetween
2 x 2 mins with 2 mins recovery inbetween

Run back to the Leas. Tonight I was slow, legs must still be tired from Sunday. Had a chat with Dave tonight about my programme for the marathon next year. It was decided for me to run 6 miles and a 20 week programme to start in December. Exciting stuff and lots of runs!