tag:blogger.com,1999:blog-55061947320359601072024-03-12T22:08:24.578-07:003GoodThings3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.comBlogger44125tag:blogger.com,1999:blog-5506194732035960107.post-79646436013538707012012-09-28T07:16:00.000-07:002012-09-28T07:16:09.193-07:00Here we go again<span style="font-family: Verdana, sans-serif;">On Monday I entered the Turkey Trot half marathon. Yes, really. When I filled in my details on line I did think 'what the hell am I doing!!' But over the past 2 weeks since the Great North Run I haven't really done much exercise and I feel like a sloth. I liked what running was doing to my body, I liked that I slept well every night and I liked the feeling of achievement when I finished a session.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">So I'm going to do another one. This time it's personal, looking back at the GNR I think I could have shaved a couple of minutes off just by stopping moaning in the last 2 miles! (Flino would agree!!). I need something to focus on to stop me wittering about everything else. I've had a couple of weeks rest and now I'm back on it.</span><br />
<br />
<span style="font-family: Verdana;">I'm on a train at the moment on the way back from a meeting in London. When I get home I'm going to run 4 miles. Even if it's raining.</span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-60360740812018827622012-09-17T04:57:00.000-07:002012-09-17T04:57:22.755-07:00Finished?<span style="font-family: Verdana, sans-serif;">So I've done it. It's over. Yesterday I ran 13.1 miles (well 13.3 but more on that later) for <a href="http://www.rainbows.co.uk/" target="_blank">Rainbows Childrens Hospice</a>. A massive thank you to everyone that has sponsored me - it's not too late to do so if you've got a spare £1 or two, you can use this <a href="http://www.justgiving.com/TheFlints" target="_blank">link</a>.</span><br />
<br />
<span style="font-family: Verdana;">I was nervous yesterday morning, I woke up much earlier than the alarm and lay there thinking of miles and hills. At breakfast, where I was very pleased to find the hotel had porridge, Flino & I discovered we'd both dreamt of trying to get through a tunnel but things kept blocking our way - weird anxiety dreams!</span><br />
<br />
<span style="font-family: Verdana;">We'd booked shuttle bus tickets to the start of the race so had to leave the hotel at 7.50am. This got us to the start area far too early so we had a wander round, covered up in some Asics foil blankets that were being given away. </span><br />
<br />
<span style="font-family: Verdana;">Nerves are strange things, I couldn't stop yawning and had to go for a wee about 5 times. Why, at events where there are portaloos do us British only form 3 orderly queues outside a row of about 15 portaloos? Why don't we queue outside each one - surely that would make the whole process quicker? Or at least <em>seem</em> quicker.</span><br />
<br />
<span style="font-family: Verdana;">It was soon time to get to our allotted start 'pens'. There were huge screens between the pens so we could see the start of the wheelchair race and the elite athetes. When they showed the Elite Mens start line I was proud to see my brother's friend Jon Gilby! He finished 32nd in an amazing time of 1hr 7mins 36seconds ( I was at around 6.5 miles then!).</span><br />
<br />
<span style="font-family: Verdana;">Once the gun had gone off it took us about 12 minutes to actually cross the starting line. The race has to start on a motorway as it's the only 'space' big enough for 50,000 runners. </span><br />
<br />
<span style="font-family: Verdana;">The first few miles seemed to fly by despite the rain and I was surprised how quickly we got to 6 miles. I was feeling good and the supporters, bands and other runners served as a great distraction. It was at about 10 miles that I started to feel the pain. My legs hurt, the course started to incline and I could feel myself starting to panic. I think if it hadn't been for Flino motivating me I would have stopped to walk. But I didn't stop, I reached the 12 mile marker and could see the sea where I knew the finish line was.</span><br />
<br />
<span style="font-family: Verdana;">The last mile is all downhill which on paper sounds great but in reality hurts your knees! There were so many supporters on the sidelines, the noise was incredible. Those 1600 metres lasted a lifetime and I admit that I cried for most them. I managed a very pathetic spint over the finish line and thought I was going to throw up. </span><br />
<br />
<span style="font-family: Verdana;">So these were my splits:</span><br />
<span style="font-family: Verdana;">Mile 1 - 9.12</span><br />
<span style="font-family: Verdana;">Mile 2 - 9.45</span><br />
<span style="font-family: Verdana;">Mile 3 - 9.51</span><br />
<span style="font-family: Verdana;">Mile 4 - 9.52</span><br />
<span style="font-family: Verdana;">Mile 5 - 9.55</span><br />
<span style="font-family: Verdana;">Mile 6 - 9.34</span><br />
<span style="font-family: Verdana;">Mile 7 - 9.29</span><br />
<span style="font-family: Verdana;">Mile 8 - 9.39</span><br />
<span style="font-family: Verdana;">Mile 9 - 10.10</span><br />
<span style="font-family: Verdana;">Mile 10 - 9.57</span><br />
<span style="font-family: Verdana;">Mile 11 - 10.23</span><br />
<span style="font-family: Verdana;">Mile 12 - 9.36</span><br />
<span style="font-family: Verdana;">Mile 13 - 9.49 <span style="font-size: xx-small;">*and a bit</span></span><br />
<br />
<span style="font-family: Verdana;">Final time 2.09.47</span><br />
<span style="font-family: Verdana;">My watch clocked me at 2.08.13 at 13.2 miles but that was before the official finish.</span><br />
<br />
<span style="font-family: Verdana;">If I hadn't been such a drama queen I probably could have finished a minute or two quicker!!</span><br />
<br />
<span style="font-family: Verdana;">We got our finishers goodie bag, put the t-shirts on and then went to meet the other Derwent Runners at the Rainbows tent in the Charity Village. A lovely woman from Rainbows gave me a cup of tea which made me very happy. It was great to see the other Hoops and find out how they'd got on. We'd all done well especially Matt who had done a new PB of 1.18! Brilliant.</span><br />
<br />
<span style="font-family: Verdana;">So that was it. Finished, training done, half marathon in under 2hrs 10minutes, goal acheived. </span><br />
<br />
<span style="font-family: Verdana;">I couldn't have done without help & support from a lot of people - Flino who puts up with the majority of my moaning & whittling, Rob for writing my training plan, Rachel & Lee for looking after Frank and the Hoops - Matt, Suse, Carolyn, Adel, Bee, Rachel, Matt B. Also thanks to everyone that sent me a message before or after the race yesterday, I've got such lovely lovely friends & family.</span><br />
<br />
<span style="font-family: Verdana;">I'm at home today, my legs hurt but I'm feeling pretty pleased with myself. And thinking about how I can get to run under 2 hours.....</span><br />
3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com1tag:blogger.com,1999:blog-5506194732035960107.post-33875865027134884162012-09-15T13:16:00.000-07:002012-09-15T13:16:06.888-07:00Pre race nerves....<span style="font-family: Verdana, sans-serif;">So it's Saturday night, almost 9pm and I'm sat in a hotel room near the Metro Centre. My number is pinned to my vest, my watch is charged up, I've eaten noodles & chicken for dinner and I've been drinking lots of water all day. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I've done every training session that was on The Plan. Every mile that Rob planned for me, I've ran. I've stayed in when my friends were going out, I didn't drink alcohol for a month & my jeans are definitely feeling bigger.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">I've done everything I can to prepare which is more than I can say for any other race I've ever done (about 5 in total!). All in all I'm pretty excited about the 13.1 miles ahead of me tomorrow. Let's see how I feel at the end...</span><br />
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<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-82420577700969121512012-09-07T23:57:00.000-07:002012-09-07T23:57:34.144-07:00Getting Hooked<span style="font-family: Verdana, sans-serif;">It's Saturday morning, 7.30am and I've been up for 2 hours already. I'm not even planning on doing a long run today. Frank the wake up call dog is the culprit. Now he's back asleep in his basket & I'm too wide awake to go back to bed. I've been Googling 'How to get your puppy to sleep longer' ......</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I've not ran much this week. 35 minutes on Monday and then 8 miles on Thursday after work. I had to really motivate myself to do the 8 miles. It was sunny, I'd not had the greatest day at work and a week of 5.30 alarm calls had taken it's toll. I left the office with heavy legs, ran a mile, did some stretches and then things started to feel better. I just ran up the river path for a couple of miles, round the empty roads of what I think will one day be a business park (strange at the moment, roads are ready, there's a pub but nothing else!) then I turned around and headed back into Derby. I got into town and thought about running straight home but that would only have got me to 6 miles so I ran into Darley Park. A drunk man walking past me told me to 'never stop believing' so I took his advice and managed the full 8 miles!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">When I stopped I thought about the first time I ran 8 miles which was about a month ago. It seemed like a bit deal then, a long run. And I'd just done it after work. Just a little jog on the way home! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I've got to do 35 minutes today, a couple more jogs in the week and then it will be time for the Big Day. I get butterflies thinking about it. In some ways I'd like another month so I can get a little bit faster but then again I'd just like to get it over with. To have done it, to be sat down next Sunday thinking I've just ran a half marathon. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">A couple of people have asked whether I'll stick to running regularly afterwards. I'd like to say yes, I like what running has done to my body, I'm thinner, I look more toned, I'm proud that I've stuck to the plan, I feel like I'm becoming a 'runner' rather than someone that just pretends now & again. I'll need to find a new challenge though, having a training plan and something to aim for is what has pushed me. Maybe this is what people called 'Getting Hooked'. </span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com1tag:blogger.com,1999:blog-5506194732035960107.post-41611841542488194112012-09-03T01:39:00.000-07:002012-09-03T01:39:05.005-07:00Last long run<span style="font-family: Verdana, sans-serif;">Last week was hard. Hard to fit my training in, hard to make sure Frank was getting the attention & time from us that he deserves, I was up early every day and I am well known to be incredibly grumpy when I'm tired.</span><br />
<br />
<span style="font-family: Verdana;">I ran on Monday - did my planned 35 minutes. Then on Tuesday I was meant to do 2x4 miles at 9 minute mile pace with 5 minutes recovery. I didn't do it but planned to do the session on Wednesday. I thought I'd run home from work & fit it in then. I can't remember now why that didn't work out but I ended up not running. By Thursday I was irritated and angry with myself for not doing the planned session & I was due to do intervals. So I ran from home to Pride Park (3 miles). Did the interval session (5x3 minutes at 7.30 minute miles with 90 seconds recovery) and then ran home. It wasn't what was on the plan but it was the best I could do.</span><br />
<br />
<span style="font-family: Verdana;">Yesterday I ran 12 miles. Flino came with me to be my pacemaker - he's brilliant at running almost perfect splits. Compared to last week's 11 miler yesterday's run was a breeze! We ran up through Mackworth, onto the cycle track to Mickleover and then down the old railway track to Etwall, once we'd done 6 miles we turned round and came back again.</span><br />
<br />
<span style="font-family: Verdana;">The first 3.5 miles are a steady uphill so I had to work hard at keeping to my pace. Once we got on the railway path it flattened out & we ran along having a conversation about great it will be when Frank is big enough to come out running with us. I didn't have my watch on, I wanted to just run for 2 hours without thinking about pace, miles or time.</span><br />
<br />
<span style="font-family: Verdana;">We reached the halfway point and I was feeling pretty good. Flino did a great job of keeping me motivated and the time seemed to be flying by. I had a wobble around 10 miles the end seemed to be just too far away but other than that I managed. I felt tired, of course, at the end but much better than I did at the end of last weeks 11 miles.</span><br />
<br />
<span style="font-family: Verdana;">I ate some soup when I got home, had a shower and then went to sleep for an hour. Later on I made Cottage Pie - it tasted amazing by the time I got to eat it. So I had 2 portions. And a Magnum. The week didn't seem so hard after all.</span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-78910031940620442292012-08-26T01:41:00.000-07:002012-08-26T01:41:40.935-07:00Strong is the new skinny...<span style="font-family: Verdana, sans-serif;">Usually on a weekend morning you might find me reading the papers, having a coffee or sleeping in. 10 years ago on a Sunday morning at this time I would have just got in from a night out. This morning I was in the garden with Frank at 6am and yesterday I had run 11 miles by 10am! I hate admitting it but I think I'm almost a grown up now.....</span><br />
<br />
<span style="font-family: Verdana;">So, 11 miles. I got up at 6.30, ate some scrambled egg on toast as we'd run out of porridge, drank some water, mopped the floor a few a more times after Frank and eventually got out of the door just in time to meet Adele, Sues & Carolyn at Darley Park.</span><br />
<br />
<span style="font-family: Verdana;">The route was - Darley, Allestree, Duffield, Milford, Makney, Little Eaton, Darley. There were a couple of good hills thrown in as well. I hate hills. Rob explained to me last night this was all to do with my threshold levels. Basically, I've not been running enough miles for long enough so whenever I have to exert extra effort i.e. a hill, my legs & the rest of my body have to slow down. That's the non scientific answer anyway.</span><br />
<br />
<span style="font-family: Verdana;">Running with other people definitely made the time pass quicker, even though we weren't doing much talking. I felt fine until we got to the last bit through Little Eaton and then I had to rely on some motivation from Carolyn and Suse to get me up Ford Lane hill. </span><br />
<br />
<span style="font-family: Verdana;">These were my splits:</span><br />
<span style="font-family: Verdana;">Mile 1 10.30</span><br />
<span style="font-family: Verdana;">Mile 2 10.26</span><br />
<span style="font-family: Verdana;">Mile 3 9.56</span><br />
<span style="font-family: Verdana;">Mile 4 10.10</span><br />
<span style="font-family: Verdana;">Mile 5 10.12</span><br />
<span style="font-family: Verdana;">Mile 6 10.06</span><br />
<span style="font-family: Verdana;">Mile 7 9.58</span><br />
<span style="font-family: Verdana;">Mile 8 10.01</span><br />
<span style="font-family: Verdana;">Mile 9 10.16</span><br />
<span style="font-family: Verdana;">Mile 10 11.07 <span style="font-size: xx-small;">*Ford Lane hill</span></span><br />
<span style="font-family: Verdana;">Mile 11 10.37</span><br />
<br />
<span style="font-family: Verdana;">Overall average pace was 10.17, total time 1.53 and the best bit, 1306 calories burnt.</span><br />
<br />
<span style="font-family: Verdana;">When I finished running I walked (well in a fashion) down Broadway to get home. In 2 weeks time I have to run 2 more miles but 2 weeks ago I had only run 9 miles so I know I can do it. I think, being realistic, my target time of 2 hours is possibly not going to happen given that would mean me running at 9.07 pace for the full 13 miles. 2 hours 10 mins is more likely. Flino is going to run with me so I can be sure of running even splits - he's the human metronome.</span><br />
<br />
<span style="font-family: Verdana;">This week coming is the last, possibly hardest so far, full week of training:</span><br />
<br />
<span style="font-family: Verdana;">Monday 35 minutes at 9.45</span><br />
<span style="font-family: Verdana;">Tuesday 2 x 4 miles at 9 min mile pace with 5 mins recovery</span><br />
<span style="font-family: Verdana;">Thursday 5 x 3 mins at 8 min mile pace with 90 seconds walk recovery</span><br />
<span style="font-family: Verdana;">Saturday 2 hour run</span><br />
<br />
<span style="font-family: Verdana;">I've been finding inspiration recently from this <a href="http://www.strongisnewskinny.blogspot.co.uk/" target="_blank">blog</a>. Strong is the new skinny. We all need healthy, positive role models, not famous for fifteen minutes fakers. Like my Gran used to say "It's nice to be important but it's more important to be nice". </span><br />
<br />
<span style="font-family: Verdana;">The whole point of this run is to raise money for <a href="http://www.rainbows.co.uk/" target="_blank">Rainbows</a>. The hospice is the only one of its kind in the East Midlands, it offers valuable support for life limited children and their families. So for anyone that is reading this you can sponsor me <a href="http://www.justgiving.com/TheFlints" target="_blank">here</a>. I'm sure you'll agree it's a very worthy cause.</span><br />
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3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-61226503680100876932012-08-22T15:20:00.000-07:002012-08-22T15:20:04.213-07:00It's a sqeeze....<span style="font-family: Verdana, sans-serif;">It's Thursday tomorrow, this week has passed by in a blur of Frank the dog, feeding him, clearing up after him, talking about him, worrying about him and generally becoming obsessed. Paul is away this week so I've been thrown in at the deep end, it's definitely an experience!</span><br />
<br />
<span style="font-family: Verdana;">Having a dog has made me realise that my next door neighbours are absolutely lovely. They've checked on Frank a couple of times whilst I've been at work and were also my comfort blanket on Monday when I attempted to leave the house to go for a run - which meant leaving Frank for a whole 35 minutes.</span><br />
<br />
<span style="font-family: Verdana;">I was glad of those 35 minutes, they made me feel calmer as I pushed my aching legs round the park. It was good to be outside, not worrying, not picking up dog mess, just concentrating on breathing. I didn't manage to get to the Derwent Runners on Tuesday night, I'd been out all day at work and didn't want to leave the little bundle of fun on his own during the evening too. I also had an insect bite on my ankle. Yes, this sounds like a poor excuse except I am a total freak when it comes to insect bites, most people get a small raised itchy lump for a couple of hours, maybe a day. I got bitten on Sunday and my ankle was still the size of an elephant this morning. I couldn't do my shoe up!</span><br />
<br />
<span style="font-family: Verdana;">The swelling had reduced somewhat by this afternoon (I had been given some hardcore anti histamines) so after I fed Frank and wore him out enough so he was quiet, I put my trainers on and headed out. I was meant to do an hour at 9 - 9.15 pace but it was late, I hadn't had my dinner and didn't want to leave Frank for too long. In the end I did 5 miles. These were my splits:</span><br />
<br />
<span style="font-family: Verdana;">Mile 1 - 9.58</span><br />
<span style="font-family: Verdana;">Mile 2 - 9.15</span><br />
<span style="font-family: Verdana;">Mile 3 - 9.13</span><br />
<span style="font-family: Verdana;">Mile 4 - 9.48 <span style="font-size: xx-small;">*Darley Abbey hill</span></span><br />
<span style="font-family: Verdana;">Mile 5 - 8.38</span><br />
<br />
<span style="font-family: Verdana;">I was pretty pleased with the last mile. My legs were ok and I felt good.</span><br />
<br />
<span style="font-family: Verdana;">Tomorrow's interval session is 10 x 1min @ faster than 8 min mile pace with 1 minute walk recovery. I want to see if I can keep each minute under 7.45 pace.</span><br />
<br />
<span style="font-family: Verdana;">This week I've felt overwhelmed with having a dog, I've thought a few times 'what have I done?!', I'm tired, I have to plan my day to fit everything in and it seems like a chore. Tonight when I was running I remembered how I felt when I started this training and thought about how I feel about running now. In time I know I will grow to love Frank.</span><br />
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3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com1tag:blogger.com,1999:blog-5506194732035960107.post-70968362954492083892012-08-19T06:51:00.000-07:002012-08-19T06:51:08.636-07:00Talk to Frank.<span style="font-family: Verdana, sans-serif;">Everyone, meet Frank. He's a new addition to our house! </span><br />
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<span style="font-family: Verdana, sans-serif;">He's a 9 week old Boxer.Not old enough to leave the house yet but old enough to have worn me out. We had chosen him earlier in the week and went to collect him on Friday evening. Since then everything has been a bit of a blur.</span><br />
<br />
<span style="font-family: Verdana;">I went out on Thursday night, suffice to say cocktails and training do not mix. I woke up on Friday morning grumpy and dehydrated. I missed my PT session and was annoyed with myself for most of the day. I had a great night out but it would have been better for me if I had left at midnight instead of thinking I was 18 again and staying out until 2am. This is always my problem. You think I would have learnt by now.</span><br />
<br />
<span style="font-family: Verdana;">One good thing about Friday was my appointment with <a href="http://www.embodyforyou.com/EB/?k=199315" target="_blank">Katherine</a>. She is a massage therapist and an hour spent with her is always well worth the money. She has magic hands and whilst someone stretching out your <a href="http://en.wikipedia.org/wiki/Soleus_muscle" target="_blank">soleus </a>muscles might not always be comfortable, you feel great afterwards. </span><br />
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<span style="font-family: Verdana;">So having a new puppy in the house has been a huge learning curve. We've not had much sleep. On my training plan for this weekend was either a long run of 1hr 40 mins or a 10k 'race'. I opted to do the race this morning as on Saturday morning I'd had roughly 4 hours sleep.</span><br />
<br />
<span style="font-family: Verdana;">This morning at 6am, after about 5 hours sleep, I forced myself out of bed, fed Frank and then jogged off to the River Path. The aim was to to see if I could beat my last time of 58.08.</span><br />
<br />
<span style="font-family: Verdana;">After a mile warm up I reset my watch and increased my pace. I felt surprisingly good despite the lack of sleep and no breakfast. I tried to only look at my watch when it beeped every mile. These were my splits:</span><br />
<br />
<span style="font-family: Verdana;">Mile 1 9.13</span><br />
<span style="font-family: Verdana;">Mile 2 9.25</span><br />
<span style="font-family: Verdana;">Mile 3 9.14</span><br />
<span style="font-family: Verdana;">Mile 4 9.13</span><br />
<span style="font-family: Verdana;">Mile 5 9.20</span><br />
<span style="font-family: Verdana;">Mile 6 8.58</span><br />
<span style="font-family: Verdana;">Mile 7 2.18 </span><span style="font-family: Verdana, sans-serif; font-size: xx-small;">*0.25 of a mile</span><br />
<br />
<span style="font-family: Verdana;">My total time was 57.41 - just a little quicker than last time and it didn't seem so painful. I was pleased with my efforts and thought that in a real race I might have even managed a little faster.</span><br />
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3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-6443989114572758862012-08-15T14:16:00.000-07:002012-08-15T14:16:04.015-07:00Get on your bike....<span style="font-family: Verdana, sans-serif;">Tuesday went sort of like this - </span><div>
<span style="font-family: Verdana, sans-serif;"><br /></span><div>
<span style="font-family: Verdana, sans-serif;">Get up</span></div>
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<span style="font-family: Verdana, sans-serif;">Cycle to work - loads of roadworks at the moment so I thought it would be quicker to cycle. I was right, 14 minutes door to door!</span></div>
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<span style="font-family: Verdana, sans-serif;">Work</span></div>
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<span style="font-family: Verdana, sans-serif;">Cycle home - it was hot</span></div>
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<span style="font-family: Verdana, sans-serif;">Eat some fish pie - this was a highlight, I'd made it the day before and it's event better when it's leftover.</span></div>
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<span style="font-family: Verdana, sans-serif;">Cycle to running club - still hot.</span></div>
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<span style="font-family: Verdana, sans-serif;">Attempt to run at 9 minute miles - fail miserably for the first 3 miles as it was all uphill.</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">By this point I was miserable. I generally hate hills. I hate the effort, I hate the way my legs won't work, I hate that I want to stop and I hate that I can't run faster! I was meant to be doing 50 minutes at 9 - 9.15 minute mile pace. The first 3 miles I was averaging 10.20 pace. Fortunately for me, another one of the Hoops offered to run with me for the last 3 miles. I was so grateful as by this point I was beginning to feel like I'd failed at my session.</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">We split off from the main group and ran on the road for the last miles - average pace 9.20. Much better. It was hard to keep going after the hilly start but I was pleased when I finished. This is why a running club is great, there are always people that will help & support you, dig you out of the sticky patch and motivate you to keep going. I even managed to get on the bike and cycle up the hill to go home! </span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<span style="font-family: Verdana, sans-serif;">Today was a rest day, I cycled to and from work, went to see a man about a dog <span style="font-size: xx-small;">*</span> and had chips for my tea. Perfect.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif; font-size: xx-small;">* Yes, an actual dog, watch this space!</span><br />
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3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-25545678008763458062012-08-13T06:48:00.000-07:002012-08-13T06:48:38.150-07:00Post Olympic Blues<span style="font-family: Verdana, sans-serif;">Week 6 of the training plan has been crossed off the list & over the last 7 days I ran almost 20 miles. I think that's a record for me.</span><div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">We went to London yesterday to watch the men's marathon. We found a really good spot in Westminster where the race passed us 4 times, 1 mile, 9 miles, 17 miles and 25 miles. The first time the race passed us it was just a blur of runners packed together but by 9 miles they had started to spread out. At 17 miles there was a lone Kenyan out in front and I thought the race had been decided but at 25 miles Kiprotich, Kirui and Kipsang Kiprotich were grouped together. The Ugandan Kiprotich won in 2.08. 2.08 - I could probably just manage 13 miles in the time he ran 26!!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1DD4UZaOp1oyyUxGYuWzy3cR0Bgilw57zy1aHWthkk9Fq4KWAl2C3bUlI520odIyEdys_72ApFjpaNeDZt-sty8vSK1RAJIHwUB7w6XxAAwWusSI9JwVh6OAuLmTf4-px7DgN2d5sGh0/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1DD4UZaOp1oyyUxGYuWzy3cR0Bgilw57zy1aHWthkk9Fq4KWAl2C3bUlI520odIyEdys_72ApFjpaNeDZt-sty8vSK1RAJIHwUB7w6XxAAwWusSI9JwVh6OAuLmTf4-px7DgN2d5sGh0/s1600/photo.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flino enjoying the sunshine</td></tr>
</tbody></table>
<div>
<span style="font-family: Verdana, sans-serif;">The atmosphere was amazing and the crowd cheered especially loud for the 2 GB runners. I was so pleased to have gone, after watching so much of the Games on TV I just wanted to experience a small part of it. I'm genuinely sad that it's over. What an amazing show our country has put on over the past 17 days, 65 medals, 29 golds. Imagine the hard work, effort, determination, perseverance, sweat, tears and dreams. Imagine how they feel today.</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">I ran 3.5 miles this morning, just around the park. It was good to get my legs moving after Saturday's long run. I might have even enjoyed running this morning! </span></div>
3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-73445782556838269552012-08-11T11:08:00.001-07:002012-08-11T11:08:46.075-07:00An off day<span style="font-family: Verdana, sans-serif;">I've said before that running is like a roller coaster ride. Today was the uphill climb without any of the exciting whizzy round bits!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I think Thursday night intervals combined with Wednesday's attempt at weightlifting had taken its toll on my legs.</span><br />
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<span style="font-family: Verdana, sans-serif;">I had to run for 95 minutes. I chose to do the run first thing as I'd enjoyed the other early starts and had things to do for the rest of the day. I got up at 6.30, drank a glass of water, did my stretches and trotted off down Kedleston Road. Rob had told me it should be an 'easy run' and not to worry about the pace. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">The first mile was slow as I waited for my heavy legs to start working. I ran through the city centre, which was a strange place to be at 7am on a Saturday morning and headed down towards the River Path at the back of the station. By the time I got to Alvaston Park at about 3.5 miles I was already finding it tough. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I carried on towards Elvaston Castle, it was cloudy and strangely warm and the miles didn't seem to be ticking by as they had been last Saturday. I don't know if it was because I knew exactly where I was going or if it was down to a late night on Thursday but I just felt like there was no rhythm to my running and that my legs didn't want to work.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I ran through the castle grounds hoping the time was almost up so I could make it up the last half mile straight to my parents house but when I looked down at my watch I still had 20 minutes to go. I carried on towards Ambaston, doubled back on myself a couple of times and finally arrived at the welcome sight of Mum & Dad's house 1hr 34mins after I first started. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">These were my splits:</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Mile 1 10.19</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 2 10.36</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 3 10.19</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 4 10.06</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 5 10.00</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 6 10.26</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 7 10.50</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 8 10.17</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 9 10.09</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 10 4.55 <span style="font-size: xx-small;">*half a mile</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;"><br /></span></span>
<span style="font-family: Verdana, sans-serif;">I had a fly in my eye during mile 7, that's the only excuse I can come up with for almost walking pace. The 1058 calories that my watch told me I'd burnt made me feel a little better but overall I didn't feel great. Flino assures me these off days are common and I need to persevere.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Thankfully the rest of today was great, lovely lunch with my friend & then I went to the park for an ice cream with my mum. Right now I'm sat on the sofa, drinking a beer and waiting to see if Mo can get gold in the 5000m. Tomorrow is a rest day and we're off to London to watch the Olympic Marathon - I wonder if they have off days?! </span><br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;"><br /></span></span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-47138640607885521612012-08-08T12:28:00.000-07:002012-08-08T12:28:24.008-07:00Clean & Jerk<span style="font-family: Verdana, sans-serif;">Rest day today - well a rest from running. I had a session with <a href="http://www.resultsconditioning.co.uk/" target="_blank">Rich</a> this morning. I mentioned that I'd been watching the weightlifting so we decided to give the <a href="http://en.wikipedia.org/wiki/Clean_and_jerk" target="_blank">Clean & Jerk</a> a go. I was pretty pleased with my 30kg effort:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2FxopIrndJ0zLPiqVhhYhyphenhyphenZA7H57RRAamYdM4pauh8jSXOoUKzsG6Soq9FWgsXfa1HijYuqZjU8IRc4OvtFu_P6HR7y7xUZS1q34HOQ0BBLXa4Ct_GRgxcENTUSNokZCpzeXFKrTJNDI/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2FxopIrndJ0zLPiqVhhYhyphenhyphenZA7H57RRAamYdM4pauh8jSXOoUKzsG6Soq9FWgsXfa1HijYuqZjU8IRc4OvtFu_P6HR7y7xUZS1q34HOQ0BBLXa4Ct_GRgxcENTUSNokZCpzeXFKrTJNDI/s1600/photo.JPG" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Then I looked at the <a href="http://london2012.bbc.co.uk/weightlifting/event/women-75kg/index.html" target="_blank">Olympic results</a> for my weight category. They lift up to 165kg. Oh well - 4 years to go to Rio, I'm sure I can build it up a bit in 4 years?</span><br />
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<span style="font-family: Verdana, sans-serif;">We also did more plyometrics, jumping over small hurdles, using the TRX and finished off with some more powerful jumps over a step box. I noticed that my jumps have improved over the past few weeks which made me happy. They used to hurt and seem to take all my effort but today I managed to spring over the step box as well as the hurdles. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I've felt good this week, being on holiday has meant I've had plenty of sleep and have relaxed. Watching the Olympics has motivated me to try harder plus I've had a few afternoon naps!! I hope I can keep it up when I go back to work - the determination I mean, I can't imagine the afternoon naps would go down well in any office.</span><br />
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<span style="font-family: Verdana, sans-serif;">Interval session tomorrow with the <a href="http://www.derwentrunners.co.uk/" target="_blank">Derwent Runners</a>:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">8 x 400m @ 8 minute mile pace with 1 minute recovery. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">After the session I'm going for a drink with the lovely Sooz & Charlotte from the club. I've heard that it's important to have something to aim for when training, so I'll be focusing on a large glass of wine during every one of those 400m.</span><br />
<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-57310466269943872632012-08-07T05:24:00.000-07:002012-08-07T05:24:06.163-07:004 down, 9 to go<span style="font-family: Verdana, sans-serif;">I'm still on holiday this week so managed to do my 3 mile recovery run yesterday and my faster 4 mile run this morning. It's so much easier to get up & go running when you don't have to go to work!</span><br />
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<span style="font-family: Verdana, sans-serif;">Yesterday Flino and I ran a steady 3 miles around Darley Park, my legs felt good after a day resting on the sofa on Sunday. The pace got quicker during the last mile and I ended up sprinting up Kedleston Road trying to keep up. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">My splits were:</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 1 9.59</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 2 10.06</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 3 10.05</span><br />
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<span style="font-family: Verdana, sans-serif;">On my plan for today was - </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">" Warm up, 40 mins at 9 - 9.15 minute miles, cool down"</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I decided to do the run this morning rather than try and fit it in with the <a href="http://www.derwentrunners.co.uk/" target="_blank">Derwent Runners</a> usual club run tonight as Rob had stressed the importance of them:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3UFangcIkonoDP0XcsdQ_33VQcKxq4cQjX_vJ7B68TTnqIIDF6PBU9cEgFe6hha12eo8u1YatXI4wt2Ptzp4d6f_DKJqNKawlGftBmfKwHzREm1-dvSIAXj9PaolYVQdHAvSZ5LiQ1xQ/s1600/photo.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3UFangcIkonoDP0XcsdQ_33VQcKxq4cQjX_vJ7B68TTnqIIDF6PBU9cEgFe6hha12eo8u1YatXI4wt2Ptzp4d6f_DKJqNKawlGftBmfKwHzREm1-dvSIAXj9PaolYVQdHAvSZ5LiQ1xQ/s320/photo.PNG" width="213" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I wanted to make sure I ran at the right pace and had found it hard last week at the club run as I always talk too much! I also wanted to have a go at running a faster pace on my own rather than have Flino pace me. </span><br />
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<span style="font-family: Verdana, sans-serif;">I got up & ate my breakfast, watched some Olympic news, did some dynamic stretches - these are my favourites:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57ukUjlTyvRlPCmdgpeESqxlz1Qny0p2rhdQTX55t7eBMTxVQAniLUYzRJd9neMfMIhBsmWqKR7F7h0Ib_YY-D1KfMEPSPkmDpsMET6C17jyOYyL2DdrvKWVi12I6s1IOIpiK3ss2bkY/s1600/photo+(2).PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57ukUjlTyvRlPCmdgpeESqxlz1Qny0p2rhdQTX55t7eBMTxVQAniLUYzRJd9neMfMIhBsmWqKR7F7h0Ib_YY-D1KfMEPSPkmDpsMET6C17jyOYyL2DdrvKWVi12I6s1IOIpiK3ss2bkY/s320/photo+(2).PNG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi41iOUyyAwBwMucapRKCkvp4Ssvy8dx3wSloLHV-DbP4SfZIZbVhG7975q9MQL4P5Og3NvJOpRNFNSFrS5P0GdMYLwQBWWDZJEDVoyIsgprkhy6GXJAMAVTiF4TTvWdIGqLFQKtcHSgis/s1600/photo+(3).PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi41iOUyyAwBwMucapRKCkvp4Ssvy8dx3wSloLHV-DbP4SfZIZbVhG7975q9MQL4P5Og3NvJOpRNFNSFrS5P0GdMYLwQBWWDZJEDVoyIsgprkhy6GXJAMAVTiF4TTvWdIGqLFQKtcHSgis/s320/photo+(3).PNG" width="320" /></a></div>
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<span style="font-family: Verdana, sans-serif;">If I do these before I run I don't get that 'lead legs' feeling.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I jogged for half a mile and then increased my pace to the prescribed 9 - 9.15. It felt surprisingly ok, I kept checking my watch to make sure I was running at the right speed and headed down City Road. I turned up Haslams Lane and into Darley Park, ran past the tennis courts and back to Chester Green. I did a loop of the Green to add on some distance and then turned back towards the car park, over the Iron Bridge and back up to home. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">The last half a mile was hard, I wanted to slow down and could hear my Darth Vader breathing creeping in. I didn't have the sprint finish of yesterday but managed to keep going until the 40 minutes were up. These were my splits:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Mile 1 10.01 (including .5 mile warm up)</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 2 9.12</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 3 9.18</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 4 9.12</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 5 4.29 (.5 of a mile)</span><br />
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<span style="font-family: Verdana, sans-serif;">Overall I was pretty pleased with myself! Just another 9 to do at that pace....</span><br />
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<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-76726198652456511572012-08-05T08:33:00.002-07:002012-08-05T08:34:11.274-07:00Perseverance & determination<span style="font-family: Verdana, sans-serif;">Saturday 4th August - what a day, GB athletics team win 3 gold medals within 47 minutes and I run 8 miles before 8.30am.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">I set my alarm for 6.30am, got up, did some stretching, drank a glass of water and was out of the door for just after 7am. I jogged down Queensway, over Ashbourne Road and then followed the cycle path through Mickleover Meadows. I've only been that way once before on my bike so the time seemed to pass quite quickly. I got to Station Road in Mickleover at 3 miles so carried on down the cycle path towards Etwall for a mile before turning round and heading back. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">I hadn't realised, until the way back, that the first half of the run had been more or less a steady incline. It meant that the 2nd half of the route seemed much easier even though it started to rain.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">These were my splits:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Mile 1 10.19</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 2 10.43 <span style="font-size: xx-small;">* I was faffing about with my i-pod trying to find Deadmau5</span></span><br />
<span style="font-family: Verdana, sans-serif;">Mile 3 10.33</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 4 10.34</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 5 9.58</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 6 10.16</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 7 10.03</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 8 9.41</span><br />
<span style="font-family: Verdana, sans-serif;">Total calories 952</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">I felt good for most of the way round, I think running first thing in the morning agrees with me. I'm irritated by the fact that I don't run at a consistent pace but I guess that will come with more time. I think I could have carried on running for another couple of miles. I'm confident now that I <i>can </i>run the distance for the Great North Run (13.1 miles). It's all about increasing my pace so I can finish in under 2 hours. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">We had our Olympic BBQ in the afternoon, family and friends came over and despite the rain, we all managed to have fun. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbz3V5SfrOxvME3Blh7hukxty9okH88wUHPa9R-qyprMns0nqAEi1H6xD0VXciROjJym7buuDVmcnWr9nck0j3OdBIzYY2pxOIwQbxM9ReDlereLdriMdhhnl7NCpU1YhKlwzElJOdPPA/s1600/BBQ.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbz3V5SfrOxvME3Blh7hukxty9okH88wUHPa9R-qyprMns0nqAEi1H6xD0VXciROjJym7buuDVmcnWr9nck0j3OdBIzYY2pxOIwQbxM9ReDlereLdriMdhhnl7NCpU1YhKlwzElJOdPPA/s320/BBQ.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chef Flino!</td></tr>
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<span style="font-family: Verdana, sans-serif;">In the evening a group of us sat in front of the TV, cheering for Jess and Greg and hardly daring to breathe as Mo Farrah realised his dream of becoming the Olympic 10,000m champion. It was amazing to watch. My brother was actually at the stadium, I can't wait to hear about it.</span><br />
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<span style="font-family: Verdana, sans-serif;">I read this on Twitter earlier on today:</span><br />
<span style="font-family: Verdana, sans-serif;">Beijing 2008: Ennis at home injured, Rutherford scrapes 10th place, Farrah out in the heats.</span><br />
<span style="font-family: Verdana, sans-serif;">London 2012: perseverance & determination. </span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-20404557140542425222012-08-03T04:37:00.000-07:002012-08-03T04:37:56.897-07:00Rest Day<span style="font-family: Verdana, sans-serif;">Our interval session last night was good. We did 6 lots of 90 second sprints with 1 minute walk recovery between each one. It was hard work and my thighs were burning on the last couple of reps. Everyone in the group said they'd 'enjoyed' the different effort you have to put into intervals and we all agreed that it's much easier to do that kind of session when there are a few of you. You can focus on other people in the group and can motivate each other. There's also less chance of you just giving up or slowing down when there are other people around!</span><br />
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<span style="font-family: Verdana;">As planned, I went out after the session. We went to <a href="http://www.fatcatcafebars.co.uk/venues/derby/" target="_blank">Fat Cats</a> in Derby, it's great on a Thursday night, 2 courses and a cocktail for £11.95 and then other cocktails are 2 for 1. My favourite is a classic Cosmopolitan:</span><br />
<br />
<span style="font-family: Verdana;">Lemon vodka</span><br />
<span style="font-family: Verdana;">Cointreau</span><br />
<span style="font-family: Verdana;">Cranberry juice</span><br />
<span style="font-family: Verdana;">Fresh lime juice</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ5q4Hg3GPmnMQepb3VpTuhkXS-I52qJrk1aX3GbwIgLN0ccJWkZbKhUERTbUA5sMZsigCWQakQYZuMvFRcTUuM2JmVCk45e_jX_uu7njQWTzNCPMJP3x50NLsmHyn1C1bcjTZc-o58xs/s1600/cosmopolitan-cocktail.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" eda="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ5q4Hg3GPmnMQepb3VpTuhkXS-I52qJrk1aX3GbwIgLN0ccJWkZbKhUERTbUA5sMZsigCWQakQYZuMvFRcTUuM2JmVCk45e_jX_uu7njQWTzNCPMJP3x50NLsmHyn1C1bcjTZc-o58xs/s320/cosmopolitan-cocktail.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Classic Cosmo</td></tr>
</tbody></table>
<br />
<span style="font-family: Verdana;">I made sure that I drank a lot of water between cocktails and felt ok when I woke up this morning. </span><br />
<br />
<span style="font-family: Verdana;">I really think the past few weeks of not drinking alcohol at all, have helped me train consistently and of course, it's much easier to get up early and run if you've not had a drink. Saying all that, we're having an Olympic BBQ party tomorrow and there will definitely be a few beers involved!</span><br />
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<span style="font-family: Verdana;">Today is a rest day, the weather isn't great, I've done all my jobs and I am actually going to sit on the sofa and watch the Olympics.</span><br />
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<span style="font-family: Verdana;">Tomorrow morning is my furthest run yet - 8 miles. I'm planning on going out early, around 7am. I've planned my route and have made sure there are a couple of hills included. Once that's out of the way I can enjoy what should be one of the greatest Saturdays ever for athletics. Can't wait!</span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-6777257806933415232012-08-02T07:15:00.001-07:002012-08-02T07:15:35.582-07:00Post run cocktails<span style="font-family: Verdana, sans-serif;">I'm off work this week (and next), my plan was to sit & watch the Olympics. People that know me well, will know that I struggle to sit down for very long, so my vision of relaxing on the sofa with the tv for company hasn't really gone to plan. I made the mistake of making a list on Monday which has meant that I've spent most of the week so far, doing the jobs that are on that list. Our garden now looks less like a jungle though.</span><div>
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<span style="font-family: Verdana, sans-serif;">I managed to fit in a 35 minute run yesterday, in between digging in the garden, seeing my lovely friend Mrs Booth and making a chicken pie. It was the 'recovery run' that I should have done on Monday so was just a gentle jog. My calves were tight most of the way round even after doing some stretching but in general it was ok.</span></div>
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<span style="font-family: Verdana, sans-serif;">Tonight is an interval session with the Derwent Runners. We're doing:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">6x90 seconds at 8 minute mile pace with 1 minute walk recovery.</span></div>
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<span style="font-family: Verdana, sans-serif;">I've learnt how to pre programme my fancy watch so (hopefully) it will beep at the right time. Last weeks session proved quite popular so we're expecting a good turn out.</span></div>
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<span style="font-family: Verdana, sans-serif;">Then, post run, I'm going to drink some cocktails with the fabulous <a href="http://nailthattrend.blogspot.co.uk/2012/07/now-you-see-it-now-you-dont.html?spref=fb" target="_blank">Irene</a>. I've not been out for what seems like ages so am looking forward to it. Drinking alcohol in general doesn't seem to mix well with running but I'm on holiday after all and Friday is a rest day so I shan't feel guilty.</span><div>
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<span style="font-family: Verdana, sans-serif;">I watched the legend that is Bradley Wiggins win gold in the time trial yesterday. What a massive achievement, wins the Tour de France one week & Olympic gold the next. He raced almost every day for 3 weeks and then had one week to prepare for the Olympics. I'll try to remember that on Monday when I'm moaning about a 35 minute 'recovery' run.</span></div>
</div>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-31812878322808718932012-07-31T13:57:00.000-07:002012-07-31T13:57:00.630-07:00The Needles<span style="font-family: Verdana, sans-serif;">I didn't run yesterday. I thought after my herculean effort on Sunday I needed a rest even though there was a 35 minute run on the schedule. </span><br />
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<span style="font-family: Verdana, sans-serif;">I regretted that tonight. I was meant to do 4 miles. 1 mile warm up then 3 miles at 9 - 9.15 minute mile pace.</span><br />
<span style="font-family: Verdana, sans-serif;">Mile 1 - no problem, legs felt heavy but I thought I'd give them a mile to warm up. </span><br />
<span style="font-family: Verdana, sans-serif;">Mile 2 - sped up, most of it was downhill so it felt ok. </span><br />
<span style="font-family: Verdana, sans-serif;">Mile 3 - legs wouldn't work, couldn't really get above 9.30. </span><br />
<span style="font-family: Verdana, sans-serif;">Mile 4 - ridiculous, my calves felt like iron and I was struggling towards the end.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">Perhaps I should have done the 35 minutes yesterday and got the pain out of the way? Would it have hurt more? I've heard about <a href="http://www.active.com/running/Articles/A_fresh_perspective_on_recovery_runs.htm" target="_blank">'recovery' runs</a> and always thought they sounded like a waste of time. I should have listened to Bobby!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">I had an <a href="http://www.woodlandsnaturalhealthcentre.co.uk/therapies/acupuncture-and-tcm/" target="_blank">acupuncture</a> session today. I talked to Joby about my tight shoulders and darth vader breathing when I run. She suggested I try some <a href="http://www.youtube.com/watch?v=P5hvODK2zW4" target="_blank">Tai Chi</a> and showed me a basic move that would help to 'centre' my energy. I thought about it tonight when I was running and tried to keep my core straight and strong. I'm really interested in acupuncture and alternative therapies. I've been having sessions with Joby for over a year and have become more and more interested in it. It doesn't hurt, the needles are tiny and I get to lie still for 45 minutes!</span><br />
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<span style="font-family: Verdana, sans-serif;">We're decorating at the moment, today I painted a ceiling. Twice. I've never really decorated before now. It's hard work, you have to think about what your doing before you do it, you can't just rock up, splash some paint about and expect your room to look great. It's the tiny details that are important. But today, I painted a ceiling, twice and am pretty pleased with the results.</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-91884358586291731192012-07-29T07:00:00.000-07:002012-07-29T07:00:40.222-07:00Pace yourself<span style="font-family: Verdana, sans-serif;">The Olympics have started, the opening ceremony was fantastic, I have had a drink (2 glasses of Proseco on Friday night and 2 G&T's at a party last night) and this morning I ran 10k. </span><br />
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<span style="font-family: Verdana;">The original plan was for me to do a 10k race today but the nearest event was in Wigan so Flino kindly offered to 'pace' me. Whilst I was eating my porridge this morning there was some discussion around the speed I should aim for...</span><br />
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<span style="font-family: Verdana, sans-serif;">Rob's suggested precision pace was 9.08 per mile. I decided that I'd do a mile warm up very slow jog down to the flat river path and then start the 10k. Flino offered to set the pace and run a little in front of me. All I had to do was to keep up.</span><br />
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<span style="font-family: Verdana;">We set off on the warm up, stopping just before a mile to do some dynamic stretches. Then it was on to the river path and the 10k began. The first 3 miles were ok, it was hot in the sun but I felt comfortable. The national BMX championships were on at Alvaston Park and there were people, bikes and dogs milling about all over the path which meant dodging, stopping and starting to make sure I didn't trip over.</span><br />
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<span style="font-family: Verdana;">When we turned around at 3 miles I began to have a mental battle with myself. I started to worry about running back past the BMX track, my shoulders tightened up and instantly my breathing become laboured. I was doubting myself. </span><br />
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<span style="font-family: Verdana;">We negotiated the park and I relaxed a little. I started reeling off names in my head of people I want to prove something to by doing this run (a tip I've stolen from Arya in Game of Thrones!) and it actually helped! My breathing slowed down and I focused on putting one foot in front of the other.</span><br />
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<span style="font-family: Verdana;">The last mile was hard, I wanted to stop but Flino kept pushing me, telling me we were nearly finished. I gritted my teeth and sprinted the last 200 meters. I'd ran 10k in 58.08. These were my splits:</span><br />
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<span style="font-family: Verdana;">9.21</span><br />
<span style="font-family: Verdana;">9.24</span><br />
<span style="font-family: Verdana;">9.27</span><br />
<span style="font-family: Verdana;">9.32</span><br />
<span style="font-family: Verdana;">9.37</span><br />
<span style="font-family: Verdana;">9.19</span><br />
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<span style="font-family: Verdana;">In the general scheme of things I know this isn't fast, but compared to last weeks 6 mile run, I was averaging 40 seconds per mile faster. This is the pace I need to run the half marathon if I want to finish in under 2 hours.</span><br />
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<span style="font-family: Verdana;">I've done 4 weeks of training now, I've ran 17 miles this week and 60 miles in the past month!</span><br />
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<span style="font-family: Verdana;">I weighed myself yesterday. 4 weeks of training, 60 miles and no alcohol. Hadn't lost a bloody pound. Oh well, on to month 2 of the plan....</span><br />
<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-37051863737974028232012-07-27T05:56:00.000-07:002012-07-27T05:58:00.229-07:00Greatest show on earth<span style="font-family: Verdana, sans-serif;">I can't believe it's finally here - the 2012 London Olympics start today! I remember the day 7 years ago when London was awarded the Games. I was sat in my little terraced house watching the TV with my lodger Olivia. When they announced London had got it, we heard people cheering in the house next door too.</span><br />
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<span style="font-family: Verdana;">I can't imagine what it must feel like to be an athlete who has got to the Games. The pressure on those people who we 'expect' to win medals is huge. People's lives <em>can</em> really change in an instant, one minute your living your life, training hard, dreaming this dream of winning a medal, then you win, your catapulted to fame if it's a popular event like athletics, swimming, cycling. Your face is everywhere & everyone suddenly wants to know you. What about if you win a medal in a lesser known event like fencing, synchronised swimming or shooting. You've worked just as hard but the general public don't seem that interested. Do those competitors even care?</span><br />
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<span style="font-family: Verdana;">I did the planned interval session last night with some of the <a href="http://www.derwentrunners.co.uk/" target="_blank">Derwent Runners</a>. There was about 10 of us sprinting through the local park. It was hard work but over quickly. I like those kind of sessions.</span><br />
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<span style="font-family: Verdana;">This morning I went to train with <a href="http://www.resultsconditioning.com/" target="_blank">Rich</a>. I was moaning (as usual) that my calves hurt so we did some work on a <a href="http://www.foamroller.org.uk/" target="_blank">foam roller</a>. This lovely bit of kit is sort of like having a sports massage, only more painful. And you have to do it yourself. I used it on my calves, my IT band and my glutes. After rolling, we did some plyometric work - </span><br />
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<span style="font-family: Verdana;">Squats on a <a href="http://en.wikipedia.org/wiki/BOSU" target="_blank">Bosu</a> with a ViPR</span><br />
<span style="font-family: Verdana;">Triple extension work with the TRX</span><br />
<span style="font-family: Verdana;">Jack knifes on a swissball with press up</span><br />
<span style="font-family: Verdana;">Double explosive jumps</span><br />
<span style="font-family: Verdana;">Heel to bum kicks with a swissball</span><br />
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<span style="font-family: Verdana;">We finished off the session with more stretching and now my legs are feeling like my own again rather than 2 blocks of lead. It's strange that more exercise actually made me feel better!</span><br />
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<span style="font-family: Verdana;">4 weeks are up and today is the day that I can have an alcoholic drink. I made it. I'm not going to lie and say it was easy. If I hadn't left the house it would have been fine. I struggled when I was surrounded by other people having a drink. I've not started on the wine just yet but tonight, when the Olympic opening ceremony starts I'm planning on drinking some Proseco.</span><br />
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<span style="font-family: Verdana;">I've done 4 weeks of training 4 or 5 times a week. I can't remember the last time I exercised this much! Apart from the aches I actually feel great. I feel more determined than ever to complete every session on the list. I feel like I've got a purpose.</span><br />
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<span style="font-family: Verdana;">I'm very excited about the next 2 weeks, I'm off work, the Olympics is on, the weather forecast is looking good.</span><span style="font-family: Verdana;"></span><br />
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<span style="font-family: Verdana;">Let the Games begin!</span><br />
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<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-23387655688270964002012-07-25T14:33:00.000-07:002012-07-25T14:33:06.115-07:00Top 3 things<span style="font-family: Verdana, sans-serif;">Inspired by a comment at work today here's my Top 3 Things about running:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">1. Stress reduction - Gives you time to think (or forget) about your day</span><br />
<span style="font-family: Verdana, sans-serif;">2. Health - Keeps me moving and gets me outside</span><br />
<span style="font-family: Verdana, sans-serif;">3. Social - I've met some great friends through <a href="http://www.derwentrunners.co.uk/" target="_blank">Derwent Runners</a></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">I'm a <a href="http://www.astrology-online.com/libra.htm" target="_blank">Libra</a> and like to be balanced so these are the Bottom 3 Things about running:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">1. Washing - there is always dirty kit to be washed</span><br />
<span style="font-family: Verdana, sans-serif;">2. Effort - it's easier to lie on the sofa watching TV</span><br />
<span style="font-family: Verdana, sans-serif;">3. All encompassing - it's easy to become obsessed and turn into a running bore!</span><br />
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<span style="font-family: Verdana, sans-serif;">I did my 3 miles today that I should have done on Monday. I ran home from work. My calves hurt. It was a nice day. My watch told me I'd run my fastest mile yet.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">I did 20 minutes of stretching when I got home. Then ate chips for my tea. Like I said, being a Libra means I like to balance in my life.....</span><br />
<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-18385210807005612882012-07-24T13:37:00.000-07:002012-07-24T13:37:54.963-07:00The little things<span style="font-family: Verdana, sans-serif;">I paid attention to what I'd written yesterday and made sure I'd eaten enough during the day and had drank plenty of water. </span><br />
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<span style="font-family: Verdana, sans-serif;">Breakfast: </span><br />
<span style="font-family: Verdana;">Coffee</span><br />
<span style="font-family: Verdana;">Cornflakes with banana</span><br />
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<span style="font-family: Verdana;">Snack:</span><br />
<span style="font-family: Verdana;">Small packet of pretzels</span><br />
<span style="font-family: Verdana;">Water</span><br />
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<span style="font-family: Verdana;">Lunch:</span><br />
<span style="font-family: Verdana;">Chicken flatbread</span><br />
<span style="font-family: Verdana;">Fruit Salad</span><br />
<span style="font-family: Verdana;">Decaf Tea</span><br />
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<span style="font-family: Verdana;">Snack:</span><br />
<span style="font-family: Verdana;">Dried Apricots</span><br />
<span style="font-family: Verdana;">Bottle of water</span><br />
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<span style="font-family: Verdana, sans-serif;">It definitely made a difference as I felt ready to run by the time I'd got back from work. I was almost looking forward to it after a 3 hour drive home from a meeting.</span><br />
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<span style="font-family: Verdana;">Tuesday night is <a href="http://www.derwentrunners.co.uk/" target="_blank">Derwent Runners</a> club night. We have 3 different groups, 4 miles, 6 miles and fast 6 miles. I always run in the 4 mile group. The speed suits my pace. I've tried the 6 mile group a couple of times but am usually left at the back struggling to get up the hills! </span><br />
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<span style="font-family: Verdana;">I did the 4 miles tonight, it was quite warm when we started running - 28 degrees still at 7pm but I felt ok. There were a couple of hills that usually make me do the Darth Vader breathing but tonight I managed to run up them & have a conversation as well. I know I'm not noticeably faster or thinner yet but it's little things like this that are spurring me on at the moment. </span><br />
<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-91988908334562219202012-07-23T13:09:00.000-07:002012-07-23T13:09:51.998-07:00I haven't run today<span style="font-family: Verdana, sans-serif;">I haven't run today. There, I've admitted it. I don't feel great. My stomach feels like a washing machine and my hay fever, which has been non existent this year just like the summer, returned with a vengeance today along with the sunshine. </span><br />
<br />
<span style="font-family: Verdana;">I went to bed late last night and I've not eaten well over the last couple of days. I had popcorn and malteesers for my tea last night. I've drank too much caffeine and not enough water. I've gone from exercising a couple of times a week to pushing myself 5 times a week. I need to look after myself so I don't keep lurching from feeling great to feeling like I've been ran over by a bus.</span><br />
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<span style="font-family: Verdana;">So that's me told. It's ok though, I will run on Wednesday rather than today. And I'll make a concerted effort from now on to eat food that is going to help me rather than grabbing something because it's there and I'm hungry. </span><br />
<br />
<span style="font-family: Verdana;">I feel disappointed that I've not stuck to the plan but I know that if I'd run when I'd got home today I would have felt worse.</span><br />
<br />
<span style="font-family: Verdana;">I watched the final stage of the Tour de France yesterday. I was so sure that Team Sky had left it too late for Mark Cavendish to win the sprint. There was too much gap, the lead group seemed so far away. I wondered how Cavendish would feel if, after tirelessly supporting Wiggins & Froome for the past 3 weeks, he didn't get his record breaking fourth final stage win. I doubted their strategy, their determination and their teamwork. Flino sat there</span><span style="font-family: Verdana;"> laughing at me fretting - he always knew Cavendish would win. I imagine Team Sky knew too. </span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-90261625965563593492012-07-21T10:05:00.000-07:002012-07-21T10:05:14.285-07:00Henry Ford & the Sunshine<span style="font-family: Verdana, sans-serif;">What a beautiful day it's been. Finally felt like summer. </span><br />
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<span style="font-family: Verdana;">The first thing I thought when I opened my eyes at 7am this morning was 'ouch'. I was aching from yesterday's PT session, I struggled to move my heavy legs out of bed. So I turned over and went back to sleep for another 90 minutes.</span><br />
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<span style="font-family: Verdana;">The second time I woke up I still thought 'ouch' but got out of bed anyway and whilst I was having a coffee I thought of a million excuses not to run six miles, aching back, could do it tomorrow, should be decorating, what if I can't do it blah blah blah. I was sick of my own internal dialogue. Flino had run the 10K last night and surprisingly didn't want to do another one less than 24 hours later. So in the end, in a bad mood, I put my trainers on, slammed the door and trotted off down the road.</span><br />
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<span style="font-family: Verdana;">It was the best run I'd done yet. I'd worked out the watch and kept glancing at it to keep my speed at around 10 minute miles. I decided that I was going to run to my parents house which saved me doing the 'run 3 miles turn around and come back again' loop. It was also pretty flat. I had my i-pod on to keep me company, this is what I listened to:</span><br />
<br />
<span style="font-family: Verdana;">Cash & Carry Me Home - Ghost Poet</span><br />
<span style="font-family: Verdana;">I Am The Resurrection - The Stone Roses</span><br />
<span style="font-family: Verdana;">Beautiful, Dirty, Rich - Lady Ga Ga</span><br />
<span style="font-family: Verdana;">I Just Don't Know - Ghost Poet</span><br />
<span style="font-family: Verdana;">FML - Deadmau5</span><br />
<span style="font-family: Verdana;">My Oh My - David Gray</span><br />
<span style="font-family: Verdana;">F.E.A.R - Ian Brown</span><br />
<span style="font-family: Verdana;">Witness the Fitness - Roots Manuva</span><br />
<span style="font-family: Verdana;">Rearview Mirror - Pearl Jam <span style="font-size: xx-small;">* probably my favourite song ever.</span></span><br />
<span style="font-family: Verdana;">Friend of Ours - Elbow</span><br />
<span style="font-family: Verdana;">Miss U Less, See U More - Faithless</span><br />
<span style="font-family: Verdana;">Don't Mug Yourself - The Streets</span><br />
<span style="font-family: Verdana;">Breaking Down - Florence & The Machine</span><br />
<span style="font-family: Verdana;">Katy On A Mission - Katy B</span><br />
<br />
<span style="font-family: Verdana;">When I got to 5 miles I felt good, like I could keep going, which surprised me. I got to 6 miles and still had a little bit further to go. I didn't stop. I ran all the way.</span><br />
<br />
<span style="font-family: Verdana;">These were my splits:</span><br />
<br />
<span style="font-family: Verdana;">9.58</span><br />
<span style="font-family: Verdana;">10.55 (I had to stop to cross the road!)</span><br />
<span style="font-family: Verdana;">10.11</span><br />
<span style="font-family: Verdana;">10.14</span><br />
<span style="font-family: Verdana;">10.02</span><br />
<span style="font-family: Verdana;">9.58</span><br />
<br />
<span style="font-family: Verdana;">In the end I ran 6.33 miles in 1 hour & 3 minutes. I don't think I even did the Darth Vader breathing. I circumnavigated a few huge puddles on the way, got beeped at by a man in a van and chose to run up the dull A50, reasoning with myself that I would be less likely to stop & walk if there were hundreds of cars speeding past me. I didn't want anyone to point & laugh at the slow girl at the side of the road. (I know that really, no-one would have noticed but the thought kept me running.)</span><br />
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<span style="font-family: Verdana;">I figured out today that running is just a constant battle with yourself. Like Henry Ford said "Think you can or think you can't - either way you're right". I'm the only person that can make me think I can. </span><br />
<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-62806892630142355962012-07-20T15:13:00.000-07:002012-07-20T15:42:23.183-07:00A You Tube Sensation....<span style="font-family: Verdana, sans-serif;">I work part time, 3 days a week. Some people say - what do you do all day? This is what I did today;</span><br />
<br />
<span style="font-family: Verdana;">Got up.</span><br />
<span style="font-family: Verdana;">Ate breakfast.</span><br />
<span style="font-family: Verdana;">Walked a mile to PT.</span><br />
<br />
<span style="font-family: Verdana;">Did my PT session. <a href="http://www.resultsconditioning.com/" target="_blank">Rich</a> is helping me to increase my speed & lower body strength. Watch <a href="http://www.youtube.com/watch?v=o63iwN8jWHs" target="_blank">this video </a>to see some of my session today....It was HARD. My arms were aching, I was short of breath and my quads were on fire. </span><br />
<br />
<span style="font-family: Verdana;">Then at the end of the session we also did <a href="http://www.youtube.com/watch?v=3ALolxKQnrQ&feature=youtu.be" target="_blank">this short speed drill</a>. It almost finished me off! All of my session is detailed <a href="http://www.resultsconditioning.com/archives/1743" target="_blank">here</a>. </span><br />
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<span style="font-family: Verdana;">When I train with Rich I feel differnt to when I run. I'm confident when I train, I feel like I know what I'm doing and although Rich pushes me it's still 'my thing'. With running I always feel like I'm bottom of the class.</span><br />
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<span style="font-family: Verdana;">I walked home and spent most of the rest of the day putting washing in & out of the maching and moving it about on radiators - yes I had the heating on in July.</span><br />
<br />
<span style="font-family: Verdana;">My mum & dad also came round for a cup of tea.</span><br />
<span style="font-family: Verdana;">I didn't watch Bargin Hunt or Jeremy Kyle. </span><br />
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<span style="font-family: Verdana;">Derwent Runners had a good turn out at the Tara Kinder 10K with our very own Matt Cartwright coming third! Brilliant. </span><br />
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<span style="font-family: Verdana;">Six miles tomorrow morning. I'm debating whether to have a lie in and run later in the day or just get up at go so it's done & out of the way. I liked running early last week. Tomorrow I'll have done 3 weeks of training. Ticking the sessions off & begining to see a little glimmer of improvement.</span>3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0tag:blogger.com,1999:blog-5506194732035960107.post-20431351348465784492012-07-19T14:37:00.000-07:002012-07-19T14:37:44.753-07:00Hoops!<span style="font-family: Verdana, sans-serif;">Today started in a rush. I washed my hair and didn't have enough time to dry it so I left the house looking a bit like a lion. I sorted a few things out at work that have been on my mind for a while and when 5pm came round I was ready to try out the new watch.</span><br />
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<span style="font-family: Verdana;">I got my trainers on, switched the watch on (remembering instructions from Flino as to what buttons to press) and jogged over to the Pride Park loop to start my 6x1 min intervals. Watch was working fine, telling me <em>how fast</em> I was running and <em>how far</em> I'd covered. Which was great, until I realised that for intervals I wanted it to tell me <em>how fast</em> I was running and also <em>how long</em> I'd been running for, or better yet, how long I had left to run. I pressed some buttons and managed to get it to tell me when a minute was up by beeping at me. </span><br />
<br />
<span style="font-family: Verdana;">Great, I started running quite fast looking at my wrist - it said I was running 11 min mile pace. I don't think I was. I decided that I'd just run pretty quick for a minute and then walk for another minute. Repeat this six times. Jog back round the loop to cool down and remember how to breathe again. Session done. Although it was short, I felt like I had worked hard. </span><br />
<br />
<span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Interval_training" target="_blank">Interval training</a> is meant to be one of the best ways to increase your fitness and improve your endurance. </span><br />
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<span style="font-family: Verdana;">I clearly need to learn more about the watch but overall a good days running.</span><br />
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<span style="font-family: Verdana;">Tonight we went to <a href="http://www.jackrabbitskitchen.co.uk/" target="_blank">Jack Rabbits</a> for dinner to say goodbye to Peaky as she is off on her travels for a month. What a brilliant evening, the food was amazing - it's all cooked on an Aga and everything is delicious! I was very close to cracking on the no drinking but managed to find some resolve at the last minute. I didn't want to have to write that I'd given up.</span><br />
<br />
<span style="font-family: Verdana;">I've met some great friends through <a href="http://www.derwentrunners.co.uk/" target="_blank">Derwent Runners</a> and whenever we go out we spend most of the night laughing and not really talking about running. It's a very friendly, sociable club and has helped me to realised that not everyone that runs is a 'serious' runner. </span><br />
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<span style="font-family: Verdana;">I'm full of lovely food now and feeling very tired and happy. 9am PT session tomorrow to burn off the huge piece of Apricot Tart and Cream that I had for pudding. All this exercise has to have some benefits!</span><br />
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<br />3GoodThingshttp://www.blogger.com/profile/00231007686367775825noreply@blogger.com0