Week 4 2011 - A little less ambitious Plan

The last week has been a struggle and this week seems no different.

I’m still feeling under the weather, and today extremely weak. It’s such a horrible feeling when your body starts to let you down! After having so many great weeks of training and some great run’s to feel like a 5k is ambitious is just hard and depressing!

I’m sure many of you runners can understand! With so many people saying they told me so and to rest, it’s beyond irritating now! I hadn’t planned to make myself sicker; I just tried to train through the cold! I guess this is a lesson for the future! We all learn from our mistakes, and my mistake was not resting last week. I should start to remember I am not a super hero just a mere mortal who has off days!

So I’m really not sure how to plan this week! I’ll make the Plan a little less ambitious and see how i get on!

Monday: Rest

Tuesday: Spinning and Weights

Wednesday: Rest

Thursday: 10k Run outside

Friday: PT

Saturday: Long Run – 15 miles

Sunday: Rest

I’m hoping the rest days incorporated throughout the week will help! I think this is a fairly easy going plan, my weekly bare minimum.

Week 3 2011 - Summary! Disappointing Week!

I’ve had an extremely busy week, well mostly with it being ill! Training has been a complete disaster and diet appalling! It’s so frustrating. But I’m not going to go down the path of moaning and making excuses. I always have next week, and the week after and so forth. Everyone has bad phases and the only way to move forward is to pick yourself up and keeping going!

Summary of my work out last week

Monday: 4 Miles on the treadmill

Tuesday: Spinning and Upper body circuit (as Weeks 1 and 2)

Wednesday: PT

This was Interval training on the treadmill and workout as per week 1, following Tabatha protocol

Thursday: 10km run. This by far is my favourite distance. You get to run, it can be fast and its over before the pain kicks in.

Friday and Saturday:  Rested

Sunday: 14 miles run. This was extremely hard, and the last 4 lies were a struggle. If it hadn’t been for my friend I would have given up at 10 miles. I’ve gone from I can do the marathon; to I’m struggling with the half marathon distance. The impact of being sick is crazy!

Let’s hope things get better this week and I can really enjoy my run on the weekend!

Grim Challenge 2011 - January 15th 2011

Last Saturday I ran my very first Grim Challenge! It has been long awaited! I first entered for the Grim back in 2009, however closer to the race I injured myself and was unable to run let alone tackle this run.

The run was suggested by my friend whose boyfriend had decided to take part! We all signed up for it but only my friends boyfriend took part in the event. He absolutely loved the run and decided to take part again in 2010! After hearing the great reviews we decided to do the run! This time come rain or snow we would take part!

As we trained through November and December and psyched ourselves up, the weather took a turning for the worse, which resulted in lots of Snow. I’m sure you all remember and the Grim was postponed to the January 2011!

As the run approached last week, I didn’t really think too much about it. Having got a place for the London Marathon, my focus now had shifted to training for the 26 miles opposed to 8 miles. I really didn’t think it would be much of a challenge, and continued to train every day the week of the Grim! What a mistake that was!

Friday night I packed all my things, picked my outfit and dug out the ankle chip, number and directions all set for the next morning.

I woke and ate my breakfast of toast with honey, and took some medication as I was coming down with a cold and sore throat!

Set of to collect my friend and drive to Aldershot! It was a strange feeling because I had no expectations other than to complete the run in 1hr 20 minutes; I had neither nerves nor excitement. It was a run I had signed up to and felt I should complete for that sake only!

As we arrived to Grim, I still had no idea what to expect and I still felt that it would be a comfortable run, with a few puddles added in, which I would avoid and run around. How wrong was I!

The Grim began, and within the first mile, well half mile I was running up a steep hill. The course continued, the track being muddy and stony at some parts! I found this a little strange because I was so used to running on pavement or grass. Then came the puddles, the course was wetter than previous years due to the recent rain.

I saw many runners avoiding the puddles, as I ran to the first puddle I too was planning to run around it, and then I saw the runners beside me just go for it! And I was suddenly dragged by my fascination to the middle of the puddle! My friend who chose to run around it was shocked, and I remember hearing ‘Pav your mad.’ But I remember thinking, I’ve paid to enter the Grim challenge, so the Grim challenge I will run! After that there was no looking back, puddle, pond and craters, I was running through them all!

And it was so much fun, tiring yes, challenging yes, but the most enjoyable run I’ve ever ran!

While running the course my friend and I had already decided we would be coming back for the next Grim!

The run was greatly organised and the goodies and T-shirt at the end was a great bonus! So a big thank you to all those who organised the vents, the marshals, spectators and all the runners!

See you all December 2011 for another Grim Challenge!

Week 3 2011 - The Plan! Marathon Focus!

Its a little hard to focus on the blog this Sunday! I'm all bunged up with a cold and sore throat and the only thing on my mind is sleep!

But Its been a great week and the coming week is also an important week from me as my goal for just finishing the Marathon has now switched to completing the marathon in 4 hours! That would be such an amazing achievement for me, and would make me feel like a true runner, not always consumed with self doubt! I have been training extremely hard and putting in more hours then ever before! I know how far I've come over the last few years so why stop now! I will be putting my all and picking up my training to achieve 4hrs first marathon time!

I wasn't following any plan! But when I received my latest Runners world magazine I was really impressed with their Break 4hr or Bust plan! A very realistic plan one which I know I can follow and still include some core and strength training!

Here's the plan for week 3!

Monday - 4 miles easy ( 10.04 min mile)

Tuesday - Spinning and upper body weights

Wednesday - Hills : 5 miles

Thursday - Time Trails and And

Friday - 4 miles easy and PT

Saturday - 4 miles easy

Sunday - 14-15 mile long ( the plan suggests 10, but my long run has already exceeded this so I'll stick to 14 miles )

I'm excited to get myself out running tomorrow! The cold will not hinder my training!

Week 2 2011 Summary!

The weeks update! Wow where to start! It seems like such a long time ago when the week began!
I have to be honest and say I wasn't great following my plan! But regardless of that I still worked hard!

Monday : Rest

Tuesday : 6 mile run which I've posted earlier in the week!

Wednesday : PT - this session was a pure weights focus workout! We did drop sets and I absolutely loved it! Could be a lot to do with how I was feeling the day after! I hurt!

Because of the rain we were unable to run outside, but I made up for this after work when I got myself to the gym and did a 5k interval run!

PT
Chest Flye -3 Drop sets. Each to Failure. 1
minute rest and the same again.
3 x 15 reps Push ups
 
Leg Extensions - Drop Sets
Lateral Lunges with Barbell - 3 x 15 reps

Assisted Pull ups - Drop Sets
Single arm back ward rows - 3 x 15 reps

Legs Curls - Drop Sets
Dead lifts - 3 x 15 reps

Interval Run after work
I had some fun on the treadmill! All you runners out there know how boring a run can get! This was supposed to be interval focused and I had promised my trainer I would definitely do a interval run this week!

Here's what I did

5 mins warm up
2mins 9kph
1min 10kph
1min 11kph
1min 12 kph
1 min 13 kph
1 min 14 kph
This circuit was done twice!

The 3rd circuit was ( I didn't stop in between circuits)
2 min 9 kph
2 min 10 kph
2 min 11 kph
2 min 12 kph
1 min 13 kph
1 min 14 kph
It was great fun!

Thursday

10k on the treadmill at 11kph. I completed the 10k in 55mins!

Friday

I should of rested! And while out running the Grim I wished I had!

Lower Body
3 x 20 reps
Jump Squats
Bench Step up
S/ball hamstring Curls
Lunges
Toe touches

3 x 15 reps
Upper body
Chest Flye
Pullovers
Bent over row
Over head press
Lateral Raises
Lying Tricep extension
Bicep Curl

Saturday : Grim Challenge! I will be blogging a separate post for this :)

Week 2 2011 : 10k Run

I really need to become a little more inventive with the post titles. But how many different ways could you say you went for a run?

Who feels more inspired to do a workout after watching inspirational shows like Biggest Loser? I was watching the UK series which started last night on ITV and hosted by Davina McCall.

And watching these people work so hard always gets me twitching to do a work out! It’s amazing how far and hard these individuals who have never trained before are worked!

Full of inspiration I went out and did my 6.5mile run around Windsor. It was good, although my legs still feel the 14 miles from Sunday and the last mile was a slight struggle, but my friend picking up her pace also had something to do with it as I tried to keep up!

All in all it’s been a perfect morning! My run around Winsor. My lovely Starbucks coffee and relaxing warm shower at the gym, and then some yummy porridge as I started my day’s work!

It’s a good stress free life, and this fitness freak is happy! J

Hope all you beautiful people are also smiling and enjoying your 2011 so far!

But as always here’s my run split! Enjoy

                                                  

Mile 1: 9:26

Mile 2: 8:43

Mile 3: 8:30

Mile 4: 8:41

Mile 5: 9:01

Mile 6: 8:40

Mile 6.5: 9:07

Week 2 2011 Training Plan

Monday: Jillian workout (Found this through Twitter and Facebook J)

30 seconds - jump squats

30 secs- plyo pusshups

30 seconds - dips

30 secs- hanging leg rises

3 mile run (not sure if this is or 5 times!) But I will do it at the start and finish!

Tuesday: 10k Run around Windsor

After work - upper body

Chest Flye with d/bells

Pullover with d/bells

Bent over Row with d/bells

Overhead press with d/bells

Lateral raise with d/bells

Lying triceps extension with d/bells

Bicep curls with D/bells

Wednesday: PT

Thursday: Yoga and Lower Body polymeric + interval

Friday: Rest

Saturday: Grim Challenge

Sunday:  10 mile

Looking forward to an intense week!

Marathon Training : 14 Mile run

I ran my furthest distance ever today! 14 miles in 2 hours 8 minutes.

I’m happy but I know on the day there are still a lot of miles to go after the 14.

I only have one compliant about today’s run and that was the ice and frost on the pavements! I nearly slipped twice and hurt my food because I ran into a hidden pot hole trying to dodge the icy paths!

But apart from that I thoroughly enjoyed my run! Over the next few weeks I plan to add to my run, a mile per week. Taking it up to 20 miles by end of March after which I’ll taper the miles off, so as to give my body enough rest before the big day!

Mile 1:  9:07                                                                        Mile 8: 9:17

Mile 2:  9:24                                                                        Mile 9: 9:33

Mile 3:  9:22                                                                        Mile 10: 9:12

Mile 4:  9:06                                                                        Mile 11: 9:19

Mile 5:  9:00                                                                        Mile 12: 8:49

Mile 6:  9:08                                                                        Mile 13: 8:39

Mile 7:  9:13                                                                        Mile 14: 8:45

My 2011 Running Events Calendar

2011 Events

January 15^th – Grim Challenge.

March 20^th – Reading Half Marathon

March 27^th – Kingston Human Race

April 17^th – London Marathon

May 14th - Beast in the East

July 30th - Dorney 10k Dash

25th September  – Windsor Half Marathon

3rd / 4th December - Grim Challenge 2011

Summary of Week 1 2011

Tuesday I went along to Spinning as planned and it was good. Great way to start the week. The only downside was that 45mins didn't feel long enough for a workout!

So I may add on an upper body workout after for next week. Doing Abs was a bit of a disaster as I must have pulled something and suffered with abdominal pains until the following day!

This impacted my workout on Wednesday! I was able to do the upper body portion as planned, but the legs and 5k interval was a no go! However I felt my whole upper half ache the following day :) if it aches then it was a good workout!

Upper Body Circuit 4 x 15

Chest Flye with d/bells

Pullover with d/bells

Bent over Row with d/bells

Overhead press with d/bells

Lateral raise with d/bells

Lying triceps extension with d/bells

Bicep curls with D/bells

I actually should of taken a picture of the various dumbbells which surrounded me ranging from 10kg for the chest flye down to 3kg for the lateral raises!

But I made up for the poor performance on Wednesday when I ran 11k in 59 mins and 52 seconds! It was pretty intense and fast from the start! How motivating though! I spend so long saying I can't run at a certain speed, and it was so good to prove myself wrong!

The PT session was awesome Friday!

Interval training outside followed with Tabatha! All I can say is Tabatha is tough but it works!!!

The HIIT training was hard, but as I reminded my trainer slow jogging after the sprint was allowed, I wasn’t cheating these were the rules! The HIIT interval uphill was painful; I had just recovered from the previous interval and another already! It’s a nice change from running it on the treadmill!

The run was followed with

B/bell Bench press – 20 sec x 8 with 10 sec rest in-between.

Tricep Push ups 3 x 15 reps

Leg Press – 20 sec x 8 with 10 sec rest in-between

Smith Machine Lunges – 3 x 15reps each leg

Seated Lat pull downs – 20 sec x 8 with 10 sec rest in-between

Narrow Back ward row – 3 x 15reps

Swiss Ball Single Leg Hamstring Curl – 20 sec each leg x 8

Deadlifts - 3 x 15reps

It was a killer! Getting ready for work after was a struggle and I had to keep taking little breaks! But it being a new year a new workout was needed and my trainer definitely did that! This was painful but extremely enjoyable! Lets hope I recover by Sunday!

What I have left is my Long run! I'm very excited! I cannot wait for the marathon! I know I can do it! And I cannot wait to join the thousands of runners and be part of one of the world’s most famous marathons!!!

Plan : Week 1 2011

Monday : Rest

Tuesday : Spinning and Abs (M&F hers pg 45 Abs workout Jan / Feb 2011)3 x 25 reps
Lying Leg Raise
Crunch
Vertical Bench Knee Raise

Wednesday : 5k Interval and Weights

Upper Body following pg 39 Thursday Workout and Lower Body following pg 43 of M&F hers Jan / Feb 2011.

3sets x 15 reps performed as a circuit
Upper Body : Dumb bells

1, Dumb bell Incline Flye
2, Dumb bell Pullover
3, Dumb bell Bent over Row
4, Dumb bell over head press
5, Dumb bell Lateral Raise
6, Dumb bell Lying Tricep Extension
7, Standing Dumb bell Curl

3 sets x 20rep performed as a circuit
Lower Body Workout

1, Bench Step up
2, Box Jump
3, Lunge Jump
4, Travelling Jump Squat
5, Standing Calf Raise
6, Seated Calf Raise

Thursday : 10k and Abs ( see Tuesday Ab workout)

Friday : PT

Saturday : Rest

Sunday : 14 miles

2011-01-02 – First Run of the Year

Today was my first run of the year! I went all out and ran a Half Marathon. The route was from the Long walk, up past the polo guards, around Virginia Waters Lake and back to the Long walk.

It’s a promising start to the year with so many runs planned; the time was also respectable, completing the distance in 1hr 57 mins. For any of you who have read my post regarding last week training of 2010, you will know I have done a lot of intense training already and my legs were defiantly feeling it!

The first 7 miles felt great, but after the 4^th hill and 8^th mile I was struggling! At first I was shocked, wondering what was going on, but I had already ran 26 miles in the week and 2 PT sessions and one day rest only, I should hardly be surprised!

By mile 10 I was worried, would I get to the end, but as the mins ticked away so did the final 3 miles. I wanted to run a sub 2hr half marathon, and that’s what I achieved. Obviously when running the Marathon the pace will be slower, it’s a completely different class of run the Marathon vs. Half Marathons, but being able to run 13 miles is not a bad starting point.

My Workout Split

Mile 1: 9:02

Mile 2: 9:31

Mile 3: 8:58

Mile 4: 8:44

Mile 5: 8:53

Mile 6: 8:55

Mile 7: 9:15

Mile 8: 8:57

Mile 9: 9:26

Mile 10: 9:20

Mile 11: 8:59

Mile 12: 8:42

Mile 13: 8:38

Training will continue wish me luck and please do not forget why I am running the Virgin London Marathon! It is in memory of my unborn Nephew and I would really appreciate your support and small or large donations. My Fundraiser page link can be found on the top right side of my Blog!

Looking back over 2010

Looking back at this year I've had some ups and downs both in personal, work, home, and gym life.

I'm going to start with the lows and then the Ups and then the frustrations which will be taking me into 2011.

The Low lights
- ITB and Knee issues at the beginning of the year. For a few weeks running wasn't possible and I had a MRI scan looming! But all was good and no cartilage damage appeared on the scan! The running could continue!
- Break up. I wanted to give up, and just stop living. But I have a great running buddy and she never let me.
- Being Banned from my gym of 8 years! It meant changing my routines, and hours of training altogether! But I was determined that this wouldn't stop me training and it didn't! Just annoyed me a hell of a lot, that the gym was so unprofessional!
- Losing my unborn Nephew. This is the biggest low, in fact its the only real low, the others weren't life changing or serious like this. But he's pushed me do the Marathon and in fact become stronger rather than weaker!

The Highs
- My PB Windsor half marathon time 1hr 54 mins!
- Winning team of the year at work and getting a free trip to Rome
- Free trip to Paris again from work
- Getting a marathon Place
- Buying myself a new car
- Being asked and accepting being a brides maid for my running buddy!
- Completing 3 half marathons
- My aunt and cousins coming down from Australia.

Frustrations in to 2011
- I have only one and this is my weight! I wish to lose weight and I hope I will in the new year!

2011 will be a testing year both physically and mentally with 7 runs planned including the Marathon and fundraising being keep for the first quarter, I hope it all goes as planned and injury free!

I'm excited and looking forward to plan for the year ahead, but its starts on 2nd Jan with my first workout being a 13 mile run in Windsor Great Park and Virginia Waters!