1951 GMT - Session 46 was SnC at the gym with Paul. He worked me pretty hard and I'm a little sore today! I started out in the pool for about 30 minutes to warm up. After stretching, I did circuits for about 45 minutes or so. Did various different exercises...walking lunges with the vipr, kettle bell swings, kettle bell clean & press, press ups, bent over rows, and some core exercises. Tough! I'm sure everyone around me was annoyed with my grunting! Oh well, I don't care. I was working hard.
Easy run today. I didn't get up early to run because I didn't feel like it and I almost didn't go at all. Last night was date night and Tanya and I had a very nice dinner. It was good to have a meal and a conversation without being interrupted! I probably had one too many beers. I was feeling better by mid morning, so i decided to go. Glad I did.
Tomorrow is LSD day. 15 miles. Hopefully I can avoid a repeat of last week!
Edinburgh Marathon Training Session 47
About Me
- plbennett70
- Training for the Chester Marathon on 09 October 2011. Going for a BQ!
Saturday, February 26, 2011
Thursday, February 24, 2011
24 Feb - Sessions 44&45
2021 GMT - Hectic couple of days here at the Bennett household. Yesterday we had a full day planned. I had to be home by 1000 to watch the kids so Tanya could get to the gym. I was up early, did my run, went straight to the gym for SnC, then on to work for a bit. And yes I was home in time!
Even though I was a bit tired, the run was good. I continue to be amazed at my progress. Average 7:38 pace at 75% (149 bpm). I compared today to two similar runs on 9 Feb and 19 Jan. A significant improvement. I wonder if it is a fluke or something. The first 4 miles and change were really good, the second split, not as good, but still respectable.
After a quick change, I was on to the gym for SnC. I worked through the following routine:
- Skipped the warm up since I had just finished running
- dynamic stretches
- hip flexors, hamstrings & calf, etc
- clocks, 2 x 12
- single leg TRX squat, 2 x 15
- TRX lunges, 2 x 15
- barbell deadlift, 2 x 15 x 70lbs
- TRX chest press, 2 x 15
- TRX fly, 2 x 15
- TRX row, 2 x 15
- TRX Y, 2 x 12
- TRX "Superman thruster" 2 x 12
- TRX jackknife
- med ball russian twists (9 kg med ball)
- v sits
- all 3 exercises one after the other no rest, 3 x 12
- press ups, 2 x 20
- chin ups 1x10
- static stretches to cool down
- hip flexor, hamstring & calf, quadriceps
After having such a good workout day, i feel like I kind of ruined it with the dinner I ate. We took the kids to the zoo in the afternoon and returned home later than planned. We decided it would be easier to go out for dinner rather than cook at home. We were all hungry and going out would probably be faster, If not at least more convenient! Tanya remembered that it was fish & chip night at one of the local pubs. Fish & chips with mushy peas...delicious! That all by itself wouldn't have been so bad, but I also had a bowl of soup to start, a couple pints of beer, and of course dessert 0 sticky toffee pudding with custard. If there is a better dessert, I don't know what it is! And The Globe makes the best I've had so far. Boy was I stuffed. We also ran into some friends of ours we haven't seen in a while. After dinner we sat and chatted for a while and the boys played. I had another beer too. Even though I ate way too much, we had a nice evening. Got home later than I wanted, but that's ok. It was good to sit with friends, and Marshall is off on half term (no school).
I certainly did not feel like getting up early to go running...especially my scheduled interval workout. So I didn't. I slept in. That was nice too. I spent the day with Marshall. We went to the movies, had lunch, and went mini-golfing. We had a good time. I did my interval workout in the afternoon. I went back to the track and I naughty boy! I was by myself (supposed to have 2 people) and I didn't pay! Nobody said anything to me. I'll have to do some investigating to figure out what the real deal is with the track. I really do want to pay if I'm supposed to!
Anyway the prescribed workout was 6 miles - warm up, 3 x 1 mile (95%) followed by .25 mile recoveries, cool down. To be honest, i really didn't think I would be able to maintain that level of intensity for one mile, let alone three. Each successive mile was more difficult, but on the last one I did find an "extra gear" and pushed myself even harder on the last lap. I felt like I did pretty good. When I downloaded the data, I was very surprised, each mile was sub 6 minutes! Had somebody told me 6 months ago I would be running sub 6 minute miles, I would not have believed it. Wow! I didn't feel so bad about eating so much the night before.
A break from runnning tomorrow. SnC only with Paul.
Edinburgh Marathon Training Session 44
Edinburgh Marathon Training Session 45
Even though I was a bit tired, the run was good. I continue to be amazed at my progress. Average 7:38 pace at 75% (149 bpm). I compared today to two similar runs on 9 Feb and 19 Jan. A significant improvement. I wonder if it is a fluke or something. The first 4 miles and change were really good, the second split, not as good, but still respectable.
After a quick change, I was on to the gym for SnC. I worked through the following routine:
- Skipped the warm up since I had just finished running
- dynamic stretches
- hip flexors, hamstrings & calf, etc
- clocks, 2 x 12
- single leg TRX squat, 2 x 15
- TRX lunges, 2 x 15
- barbell deadlift, 2 x 15 x 70lbs
- TRX chest press, 2 x 15
- TRX fly, 2 x 15
- TRX row, 2 x 15
- TRX Y, 2 x 12
- TRX "Superman thruster" 2 x 12
- TRX jackknife
- med ball russian twists (9 kg med ball)
- v sits
- all 3 exercises one after the other no rest, 3 x 12
- press ups, 2 x 20
- chin ups 1x10
- static stretches to cool down
- hip flexor, hamstring & calf, quadriceps
After having such a good workout day, i feel like I kind of ruined it with the dinner I ate. We took the kids to the zoo in the afternoon and returned home later than planned. We decided it would be easier to go out for dinner rather than cook at home. We were all hungry and going out would probably be faster, If not at least more convenient! Tanya remembered that it was fish & chip night at one of the local pubs. Fish & chips with mushy peas...delicious! That all by itself wouldn't have been so bad, but I also had a bowl of soup to start, a couple pints of beer, and of course dessert 0 sticky toffee pudding with custard. If there is a better dessert, I don't know what it is! And The Globe makes the best I've had so far. Boy was I stuffed. We also ran into some friends of ours we haven't seen in a while. After dinner we sat and chatted for a while and the boys played. I had another beer too. Even though I ate way too much, we had a nice evening. Got home later than I wanted, but that's ok. It was good to sit with friends, and Marshall is off on half term (no school).
I certainly did not feel like getting up early to go running...especially my scheduled interval workout. So I didn't. I slept in. That was nice too. I spent the day with Marshall. We went to the movies, had lunch, and went mini-golfing. We had a good time. I did my interval workout in the afternoon. I went back to the track and I naughty boy! I was by myself (supposed to have 2 people) and I didn't pay! Nobody said anything to me. I'll have to do some investigating to figure out what the real deal is with the track. I really do want to pay if I'm supposed to!
Anyway the prescribed workout was 6 miles - warm up, 3 x 1 mile (95%) followed by .25 mile recoveries, cool down. To be honest, i really didn't think I would be able to maintain that level of intensity for one mile, let alone three. Each successive mile was more difficult, but on the last one I did find an "extra gear" and pushed myself even harder on the last lap. I felt like I did pretty good. When I downloaded the data, I was very surprised, each mile was sub 6 minutes! Had somebody told me 6 months ago I would be running sub 6 minute miles, I would not have believed it. Wow! I didn't feel so bad about eating so much the night before.
A break from runnning tomorrow. SnC only with Paul.
Edinburgh Marathon Training Session 44
Edinburgh Marathon Training Session 45
Tuesday, February 22, 2011
22 Feb - Session 43
2027 GMT - Good run today...much better than Sunday :) I compared this run to a similar one I did 2 weeks ago to see my progress. Difficult to compare because I ran a more difficult course today, much more hilly. I know I am getting better, but the lack of obvious improvement served as a reminder to me not get too wrapped up about times right now.
I'm feeling a little guilty...I went on a little "sweet" binge earlier today. I was so hungry this afternoon and I made the mistake of eating a little bit of chocolate. Normally not a big deal except it tasted so good I kept eating more and more! It was so yummy! I didn't actually count but I probably ate in neighborhood of 1000 calories of candy this afternoon....plus a piece of homemade strawberry pie this evening...with whipped cream of course! Ugh. Good thing tomorrow is a "two-a-day".
Edinburgh Marathon Training Session 43
I'm feeling a little guilty...I went on a little "sweet" binge earlier today. I was so hungry this afternoon and I made the mistake of eating a little bit of chocolate. Normally not a big deal except it tasted so good I kept eating more and more! It was so yummy! I didn't actually count but I probably ate in neighborhood of 1000 calories of candy this afternoon....plus a piece of homemade strawberry pie this evening...with whipped cream of course! Ugh. Good thing tomorrow is a "two-a-day".
Edinburgh Marathon Training Session 43
Sunday, February 20, 2011
20 Feb - Session 41
1341 GMT - Today was a disaster. My worst fear came true...about halfway through my run, I needed a toilet and there were none to be found! I had to go in the worst way...and I'm not talking about number 1! It was horrible...so bad I had to stop and walk. I thought the feeling would pass...but it didn't. Best I could do was keep walking and hope I could make it back home, but that was more than 3 miles away and would take probably more than an hour! So I kept walking...but I didn't make it. I found a secluded spot (sort of) and went int he bushes. Think what you want, but when you gotta you gotta go! The alternative would have been much worse! As it was it almost happened once or twice. Certainly someone out there can relate. Anyway, once I did that I felt a little better, at least the immediate urge to go subsided, and I finished my run.
One thing I have noticed about Britain..there are very few public toilets. At least around here. There were 2 or 3 along my route I could have perhaps used, but it was so early, they weren't open! One disadvantage to running early in the AM I suppose. I only know of one that is open early in the morning; it's at the Bristol Parkway train station. I have used it a few times! Today I wanted to try a new route, so I didn't run my usual one that goes by parkway...and I wished I had. Perhaps I need to find some more "toilet friendly" routes! Maybe on my long runs I will at least carry some TP with me!
So the other day I made a comment about not ever having a bad workout. Today I did! When I was actually running I was doing pretty good...3:35 - 3:40 marathon time at the pace I was making. The overall experience though was quite unpleasant. my rhythm was off and I was psychologically scarred! Once the ordeal was finally over I didn't care much about training, my heart rate, of what pace I was running. I just wanted to get home. I must say though that I completed the prescribed 13 miles. It was important to me that I did. I'm nothing if not stubborn and persistent!
I debated whether or not to write about my ordeal today. I decided (obviously) to do so, because what's the fun in following a blog if you only read about the good stuff? Everybody knows life gets in the way of things and that's what makes following blogs interesting. Also, if someone was telling me this story, I would be laughing. It certainly wasn't funny at the time, (but probably would have been to the casual observer!) and it's not really funny now, but as time goes by, I will lighten up and perhaps laugh at it.
In my mind, today was a waste and doesn't really count as a training session. I wonder if I should repeat it next week and bump everything back a week, or just move on. I'm inclined to just move on, but I'll see what Paul says.
For those of you who get this by email, you should check out the blog at plbennett70.blogspot.com. I added some nifty widgets. We stopped by Krispy Kreme today so I felt compelled to add the donut widget.
Tomorrow is a rest day (a very welcome rest day). I hope you found some humor in my misery today. It is funny.
Edinburgh Marathon Training Session 41
One thing I have noticed about Britain..there are very few public toilets. At least around here. There were 2 or 3 along my route I could have perhaps used, but it was so early, they weren't open! One disadvantage to running early in the AM I suppose. I only know of one that is open early in the morning; it's at the Bristol Parkway train station. I have used it a few times! Today I wanted to try a new route, so I didn't run my usual one that goes by parkway...and I wished I had. Perhaps I need to find some more "toilet friendly" routes! Maybe on my long runs I will at least carry some TP with me!
So the other day I made a comment about not ever having a bad workout. Today I did! When I was actually running I was doing pretty good...3:35 - 3:40 marathon time at the pace I was making. The overall experience though was quite unpleasant. my rhythm was off and I was psychologically scarred! Once the ordeal was finally over I didn't care much about training, my heart rate, of what pace I was running. I just wanted to get home. I must say though that I completed the prescribed 13 miles. It was important to me that I did. I'm nothing if not stubborn and persistent!
I debated whether or not to write about my ordeal today. I decided (obviously) to do so, because what's the fun in following a blog if you only read about the good stuff? Everybody knows life gets in the way of things and that's what makes following blogs interesting. Also, if someone was telling me this story, I would be laughing. It certainly wasn't funny at the time, (but probably would have been to the casual observer!) and it's not really funny now, but as time goes by, I will lighten up and perhaps laugh at it.
In my mind, today was a waste and doesn't really count as a training session. I wonder if I should repeat it next week and bump everything back a week, or just move on. I'm inclined to just move on, but I'll see what Paul says.
For those of you who get this by email, you should check out the blog at plbennett70.blogspot.com. I added some nifty widgets. We stopped by Krispy Kreme today so I felt compelled to add the donut widget.
Tomorrow is a rest day (a very welcome rest day). I hope you found some humor in my misery today. It is funny.
Edinburgh Marathon Training Session 41
Saturday, February 19, 2011
19 Feb - Session 40
2018 GMT - 5 miles at 75% this morning. The training program is definitely working. I am faster at a lower HR intensity than I was before I started. Today @ 148 bpm average HR, my average pace was 7:46 min/mile. I was surprised it was that fast. I was curious as to the degree of improvement so I went back and compared today to previous outings before I began the program (you can too if you want to take the time and have a look! Link below.) My earlier runs at the same pace were 155/156 bpm. Not a huge gain, but still pretty amazing...and I still have 13 weeks (91 sessions!) left before the race. The key is maintaining that for 26 miles. I was thinking about that during the run this morning and frankly I do have my doubts...but I'm not thinking about it. My focus is on executing my program to the best of my ability. Whatever happens happens. I do have some lofty goals for this race (maybe I'll write more about that Monday) but really what matters is that I become a better runner and I am in better shape than when I started.
I overdressed a bit this morning. When I got up and was getting ready downstairs, I could hear rain on the skylight. It sounded fairly heavy. I decided to wear my jacket for additional warmth and to help protect from the rain. When I was outside running, it really wasn't raining that hard so I didn't need the jacket. I got a little warm midway through my run. I unzipped it a bit and unzipped my shirt, but then I was annoyed by the collars flapping everywhere. I don't know what was worse!
So I found this new site www.dailymile.com. I signed on and it keeps some pretty cool stats. That's where I got the widgets. I only started yesterday so the total miles since I started training isn't accurate, but I thought the widget was cool. The cheeseburger one is even cooler. They have I donut widget too, but I liked the cheeseburger one better. Maybe I should use the donut one so I can track how many Krispy Kremes I can eat!
Edinburgh Marathon Training Session 40
I overdressed a bit this morning. When I got up and was getting ready downstairs, I could hear rain on the skylight. It sounded fairly heavy. I decided to wear my jacket for additional warmth and to help protect from the rain. When I was outside running, it really wasn't raining that hard so I didn't need the jacket. I got a little warm midway through my run. I unzipped it a bit and unzipped my shirt, but then I was annoyed by the collars flapping everywhere. I don't know what was worse!
So I found this new site www.dailymile.com. I signed on and it keeps some pretty cool stats. That's where I got the widgets. I only started yesterday so the total miles since I started training isn't accurate, but I thought the widget was cool. The cheeseburger one is even cooler. They have I donut widget too, but I liked the cheeseburger one better. Maybe I should use the donut one so I can track how many Krispy Kremes I can eat!
Edinburgh Marathon Training Session 40
Friday, February 18, 2011
18 Feb - Session 39
2020 GMT - SnC today with trainer Paul. Another excellent workout. Is there any other kind? I warmed up in the pool swimming for 30 min. Probably not necessary, but I enjoy swimming and it's good to cross train :)
In case you were wondering (and even if you weren't) today's routine consisted of:
Dynamic Warm Up
Dynamic Stretches
Clocks (leg strengthening exercise)
Single Leg Squats using TRX
TRX Lunges
Kettle Bell Swings
Low-Walking Lunges
Kettle Bell Clean & Press
Single Arm/Leg Row
Single Arm/Leg Press
Cable Row
Wide Grip Pull Ups
Dips
Narrow Grip Pull Ups
Vipr Roll Out
Vipr Swings
Static Stretches to cool down
I think there were one or two more...but I don't remember them...I didn't write them down!
Easy run tomorrow...5 miles @ 75% I'm looking forward to comparing my run to last week's!
In case you were wondering (and even if you weren't) today's routine consisted of:
Dynamic Warm Up
Dynamic Stretches
Clocks (leg strengthening exercise)
Single Leg Squats using TRX
TRX Lunges
Kettle Bell Swings
Low-Walking Lunges
Kettle Bell Clean & Press
Single Arm/Leg Row
Single Arm/Leg Press
Cable Row
Wide Grip Pull Ups
Dips
Narrow Grip Pull Ups
Vipr Roll Out
Vipr Swings
Static Stretches to cool down
I think there were one or two more...but I don't remember them...I didn't write them down!
Easy run tomorrow...5 miles @ 75% I'm looking forward to comparing my run to last week's!
Thursday, February 17, 2011
17 Feb - Session 38
2048 GMT - I'll start by saying I had a great workout today. I went to the track with Paul to do a speed workout. The weather was perfect with the sun peeking through the clouds. I had forgotten to bring my logbook along, which has my program in it, so I guessed on exactly what the workout was. I thought it was 3 x 800m (.5 mi) with 400m jog recoveries. I did 4 x 800 for good measure and when I looked at my program I saw that I should have done 5! Oh well. I was a little disappointed that I didn't complete the prescribed workout, but in reality that's not such a bad thing. Four was enough for my first time. I pushed it pretty hard and if you look at my Garmin data (isn't that a wonderful little gadget??!!) you'll see that each interval was faster than the previous one. i didn't necessarily plan it that way, but on the third, I could hear Paul coming up behind me and I ran my best so not have him pass me (he didn't). The fourth interval I ran alone and I wanted to push myself again and see if I could maintain at least the same level of intensity as the previous one. When I looked at the data, I saw I had actually run a little faster. Cool!
I have mentioned before that I really dislike intervals, and I didn't enjoy them today. I tend to start to get a little sick when I push myself that hard. However, I didn't mind running on the track as much as I thought I would...perhaps because I had a workout partner. With that revelation and the excitement over my results, I am looking forward to the next track workout...maybe next week if my schedule works out. At least I know I will have a partner...funny thing about the track here, you can't use it alone. You must have someone with you...and you have to pay! £3.50! (over $5 for the Americans reading this). Although, we probably could have gotten away without paying today. When we stopped by reception, the girls behind the desk were pretty much clueless about the track (but they did know where it was) and looked at us like we had two heads when we asked about it.
Tomorrow is an SnC only day...another workout with Paul. Probably good that I have the day off from running.
Edinburgh Marathon Training Session 38
I have mentioned before that I really dislike intervals, and I didn't enjoy them today. I tend to start to get a little sick when I push myself that hard. However, I didn't mind running on the track as much as I thought I would...perhaps because I had a workout partner. With that revelation and the excitement over my results, I am looking forward to the next track workout...maybe next week if my schedule works out. At least I know I will have a partner...funny thing about the track here, you can't use it alone. You must have someone with you...and you have to pay! £3.50! (over $5 for the Americans reading this). Although, we probably could have gotten away without paying today. When we stopped by reception, the girls behind the desk were pretty much clueless about the track (but they did know where it was) and looked at us like we had two heads when we asked about it.
Tomorrow is an SnC only day...another workout with Paul. Probably good that I have the day off from running.
Edinburgh Marathon Training Session 38
Wednesday, February 16, 2011
16 Feb - Session 37
2027 GMT - Wednesday is my 2-a-day session...an easy run and an SnC workout. The run was good...cold this morning with the temp at freezing. Calm and clear too with a beautiful moon. There are many benefits to running early in the morning. 6 miles today and the course I ran was pretty hilly. the hills were much steeper on the second half accounting for the much slower pace. I walked two or three times to keep my HR down where it needed to be (target 136 bpm). I finished faster than I thought I would.
I went by the gym on the way home from work for SnC. I worked though the easier of the two routines I have. Some of the exercises are still pretty challenging though, particularly the ones that require good balance. Either I don't quite have it or my legs aren't quite strong enough to keep me steady. Probably a bit of both. It was a good workout though. Very satisfying.
Tomorrow I am going to the track to do speedwork with Paul. My first time doing this type of workout on a track. We'll see how it goes. Wish me well!
I went by the gym on the way home from work for SnC. I worked though the easier of the two routines I have. Some of the exercises are still pretty challenging though, particularly the ones that require good balance. Either I don't quite have it or my legs aren't quite strong enough to keep me steady. Probably a bit of both. It was a good workout though. Very satisfying.
Tomorrow I am going to the track to do speedwork with Paul. My first time doing this type of workout on a track. We'll see how it goes. Wish me well!
Tuesday, February 15, 2011
Edinburgh MarathonTraining Sessions 35-36
2127 GMT - Monday was a rest day...Happy Arizona Statehood Day! Happy Valentine's Day too. Not much else to say...it's good to have a day off!
Tuesday (today) was an interval day. 8x 30 secs uphill at with HR target 90% (167bpm). The first interval was pretty good, I hit my HR target and I felt like I was moving pretty fast and working hard. AFter that, well...I was still working hard, but I didn't hit my HR target and generally each interval was slower than the last. I was pretty wiped out when I finished interval number 8. And I walked partway down the hill each time to get my HR down too! Even though the hill wasn't that steep, I almost felt like I wasn't going to quite finish that last one! Ugh. But I did. Even though I didn't quite meet the targets, I think I met the spirit of the evolution. You can look at the data (link below) and tell me what you think. Hopefully each interval session will be better than the last. Looking ahead they get much tougher. If I didn't mention it before, this is one of the reasons why I never embarked on a training plan like this...intervals. They're hard and I don't really enjoy the workout. I can do the slower long runs all day and enjoy it but not intervals. I'm doing it though because I know it will make me a better runner. That's what I think about during the workout.
Edinburgh Marathon Training Session 36
Tuesday (today) was an interval day. 8x 30 secs uphill at with HR target 90% (167bpm). The first interval was pretty good, I hit my HR target and I felt like I was moving pretty fast and working hard. AFter that, well...I was still working hard, but I didn't hit my HR target and generally each interval was slower than the last. I was pretty wiped out when I finished interval number 8. And I walked partway down the hill each time to get my HR down too! Even though the hill wasn't that steep, I almost felt like I wasn't going to quite finish that last one! Ugh. But I did. Even though I didn't quite meet the targets, I think I met the spirit of the evolution. You can look at the data (link below) and tell me what you think. Hopefully each interval session will be better than the last. Looking ahead they get much tougher. If I didn't mention it before, this is one of the reasons why I never embarked on a training plan like this...intervals. They're hard and I don't really enjoy the workout. I can do the slower long runs all day and enjoy it but not intervals. I'm doing it though because I know it will make me a better runner. That's what I think about during the workout.
Edinburgh Marathon Training Session 36
Sunday, February 13, 2011
13 Feb - Sessions 31-34
2110 GMT - Today marks the close of week 5. Thursday morning I was up early (0330) to do my interval workout since I was travelling. The workout was ok I suppose. I didn't quite meet my target HR (167 bpm) on most of the intervals. I think if I am up that early working out I should probably have an energy gel or something before I go. Since I started the program I have been doing the most difficult workouts during the day, usually after I have eaten breakfast and mid morning snack. Except for the first one I think the intervals look pretty good. Next time I might try to find a steeper hill.
Friday was an SnC only day. I had a session with Paul late in the afternoon. I swam for about 20 minutes beforehand to warm up. I worked my hamstrings and glutes pretty hard. It was a really good workout. I enjoy working with Paul...it keeps me motivated and I probably wouldn't push myself as hard if I was going it alone.
Saturday was an easy run day...not much to say about it!
Sunday is LSD day. Each week I up the mileage. Today I did 11 miles. The weather was less than ideal. For the most part I like running in adverse conditions, but there are some adverse conditions I'd rather avoid! This morning was borderline...5 deg C, almost 20 knots of wind, and sprinkling. Each but separately is no big deal, but combined they make for an unpleasant environment, cold, windy and wet. Not too fun! Still, the weather would have to have been much worse to keep me inside...I have plenty of foul weather gear. I had a decent run. Hamstrings were still a bit sore, but they were fine after I warmed up a bit. My average pace times are improving week to week. It's pretty exciting to see!
Tomorrow is a rest day, which is good...I have a busy day. Until then...
Links to my Garmin data:
Edinburgh Marathon Training Session 31
Edinburgh Marathon Training Session 33
Edinburgh Marathon Training Session 34
Friday was an SnC only day. I had a session with Paul late in the afternoon. I swam for about 20 minutes beforehand to warm up. I worked my hamstrings and glutes pretty hard. It was a really good workout. I enjoy working with Paul...it keeps me motivated and I probably wouldn't push myself as hard if I was going it alone.
Saturday was an easy run day...not much to say about it!
Sunday is LSD day. Each week I up the mileage. Today I did 11 miles. The weather was less than ideal. For the most part I like running in adverse conditions, but there are some adverse conditions I'd rather avoid! This morning was borderline...5 deg C, almost 20 knots of wind, and sprinkling. Each but separately is no big deal, but combined they make for an unpleasant environment, cold, windy and wet. Not too fun! Still, the weather would have to have been much worse to keep me inside...I have plenty of foul weather gear. I had a decent run. Hamstrings were still a bit sore, but they were fine after I warmed up a bit. My average pace times are improving week to week. It's pretty exciting to see!
Tomorrow is a rest day, which is good...I have a busy day. Until then...
Links to my Garmin data:
Edinburgh Marathon Training Session 31
Edinburgh Marathon Training Session 33
Edinburgh Marathon Training Session 34
Wednesday, February 9, 2011
9 Feb - Session 30
2050 GMT - I finally got it done. Wednesday is an easy run and SnC day and I managed to complete both for the first time! I ran early this morning and knocked out the SnC in the afternoon. I worked completely through one of my SnC routines! Most -actually all- of the exercises are new to me, so I'm still working on technique. I'll probably run though this routine again with Paul to make sure I have the technique down. I had a good run too this morning. Link to Garmin data below.
Tomorrow and Friday I'll be travelling again, but at least it won't interfere with my training for once. Tomorrow I'll be up early, probably 0330 to do the speed workout, should take a little less than an hour. I have to leave the house ~0600 for Portsmouth. After spending the day at a research facility there, I'll be headed directly to London for meetings at the Embassy on Friday. Back home Friday evening after the gym. Busy busy! I probably won't get to writing a new blog post until Saturday.
Until then...
Edinburgh Marathon Training Session 30
Tomorrow and Friday I'll be travelling again, but at least it won't interfere with my training for once. Tomorrow I'll be up early, probably 0330 to do the speed workout, should take a little less than an hour. I have to leave the house ~0600 for Portsmouth. After spending the day at a research facility there, I'll be headed directly to London for meetings at the Embassy on Friday. Back home Friday evening after the gym. Busy busy! I probably won't get to writing a new blog post until Saturday.
Until then...
Edinburgh Marathon Training Session 30
Tuesday, February 8, 2011
8 Feb - Session 29
2024 GMT - So I had a little trouble with simple arithmetic this morning...my program called for 5 miles, warm up, a 3 mile fast bit, and cool down. I figured I' do 2 mile warm up, like usual, and then a 1 mile or so cool down at the end and finish up at about 5 or 5.25 miles. I didn't realize until I had started the fast bit that I would complete 5 miles without a cool down! I didn't want to short change my fast bit so I extended the workout to almost 6 miles.
I know I said I wouldn't think too much about my speed at this point, but it is hard not to when I am reviewing the data after the fact. The fast bit of my workout this morning was at 85%, 161 bpm. I ended up averaging 6:41. I haven't run that fast over that distance since I was 18 and in boot camp! A closer look revealed that it was on a slight down hill grade (1%), but hey, that isn't too shabby for a 40 year old man!
Until tomorrow...
Edinburgh Marathon Training Session 29
I know I said I wouldn't think too much about my speed at this point, but it is hard not to when I am reviewing the data after the fact. The fast bit of my workout this morning was at 85%, 161 bpm. I ended up averaging 6:41. I haven't run that fast over that distance since I was 18 and in boot camp! A closer look revealed that it was on a slight down hill grade (1%), but hey, that isn't too shabby for a 40 year old man!
Until tomorrow...
Edinburgh Marathon Training Session 29
Monday, February 7, 2011
7 Feb - Session 28
2046 GMT - Rest Day! It was a good thing too because I stayed up late to watch part of the Super Bowl...kick off time was 2330 UK time! I fell asleep about 0030, woke up an went to bed about 0100. I slept in until 0700 and took Marshall to school this morning before going to work.
This week will be busy and I'll be travelling again. Thursday back down to Portsmouth then on to London. Back to Bristol on Friday. The good news is I should be able to get every training session in, but there will be some early mornings! Thursday will be super early...We depart from Abbey Wood (where I work) at 0630!
Part of me is wondering if the program is working...am I getting faster? I've been doing it now for 4 weeks. I think it's working and I feel pretty good, but I decided not to think about it or worry too much about how fast I may or may not be running. I want to enjoy training for the marathon. If I'm too wrapped up about how fast I am or am not getting, I won't. Since all my training is heart rate targeted, I removed the pace data field from my Garmin. I can't readily see how fast I am running. All I can see are HR, distance, and elapsed time. I won't pass judgement on the program until the marathon is over. There are still 15 weeks to go...I'm sure I will get faster.
I'm sure everyone is wondering what kind of goals I have set for myself...or maybe not. I'll write about that another time, maybe next week as I am running short on time now!
Looking forward to another good week of training
This week will be busy and I'll be travelling again. Thursday back down to Portsmouth then on to London. Back to Bristol on Friday. The good news is I should be able to get every training session in, but there will be some early mornings! Thursday will be super early...We depart from Abbey Wood (where I work) at 0630!
Part of me is wondering if the program is working...am I getting faster? I've been doing it now for 4 weeks. I think it's working and I feel pretty good, but I decided not to think about it or worry too much about how fast I may or may not be running. I want to enjoy training for the marathon. If I'm too wrapped up about how fast I am or am not getting, I won't. Since all my training is heart rate targeted, I removed the pace data field from my Garmin. I can't readily see how fast I am running. All I can see are HR, distance, and elapsed time. I won't pass judgement on the program until the marathon is over. There are still 15 weeks to go...I'm sure I will get faster.
I'm sure everyone is wondering what kind of goals I have set for myself...or maybe not. I'll write about that another time, maybe next week as I am running short on time now!
Looking forward to another good week of training
Sunday, February 6, 2011
6 Feb - Sessions 21-27
2030 GMT - Was on travel this past week to Portsmouth, UK. For those that are interested in the nitty gritty details, I was attending the ABCANZ/TTCP-TP4 meeting. Representatives from America, Britain, Canada, Australia, and New Zealand were present. It was a busy week. The meeting usually ran until almost 1700, sometimes later, and with travel time I didn't start my training until ~1800. Most nights we met for dinner at 1930, so that didn't leave much time to complete my work out and get a shower. Still, I managed to get most everything in.
Monday was a rest day, so not much to comment on that. Since I was driving down to Portsmouth (~2 hours away) it was nice not to have to get up early to run.
As I indicated, I figured since I was by myself and for the most part, didn't have anything else to do, I could forgo getting up early and work out after the daily meeting. That plan worked out pretty good but it was tight getting done and showered before dinner.
Tuesday was an easy day, was supposed to be 4 miles but I ended up running 5 miles. If you look at the map (link below), you will see I was running all over the place looking for the best place to run. I noticed that there was a board walk along the ocean and I was trying to fund my way up to it. That's not what got me the extra mile...on my way back to the hotel, I couldn't remember the exact route I took on the way out! I didn't get lost, but I did have a hard time finding the way back. I figured it out. I didn't mind though...
The best part about travelling and running is exploring and seeing new things. I had no idea I would be running along the ocean...it was fantastic. At parts along the boardwalk there were amusement parks and such...very cool and it reminded me of Ocean City, MD/Rehoboth Beach, DE, if you are familiar with that area. I will have to take the family there during the summer. Marshall will have a blast. I also stumbled upon a WW II D-Day museum. I had no idea it was there until I ran past a Sherman tank! Imagine that. There is so much to see and do there I am already looking forward to checking it out.
...anyway, I was a bit tired from travelling on Monday, and I never sleep very well when I a not at home, so I don't think I was as fast at this intensity as I normally would have been. I was disappointed, but running along the ocean more than made up for it!
Wed was another easy run. I felt good too. It was extremely windy though, so half of the 5 miles was into the wind. The wind was so strong, it was difficult at times to run in a straight line and it was blowing my legs out from under me! It was challenging and fun. I do like running in adverse conditions. Wed is also an SnC day. The downside to not working out in the AM is running out of time at the end of the day, which is what happened. I didn't have time for a full SnC workout, nor a gym or facility to do it in, so I just did a small workout in the the hotel room.
Thursday was a speed work day...intervals. I was supposed to do 8 x 30 sec up a hill, but there are no hills this close to the shore, so I swapped with the following week and did 8 x 90 sec fast followed by 90 sec slow. It was very windy again so a tough workout was even tougher! I also had some company. One of the other guys attending the meeting asked to come along. That was actually a good thing as if I was by myself I would probably have stopped the intervals after 6. Most of the intervals ended up being in to the wind, so I was pretty tired. Anther person along kept me motivated. I also underestimated just how far we would run while doing the intervals so I figured a 2 mile warm up would be good. Hindsight is 20/20 and probably 1 to 1.5 miles would have been sufficient. What should have been 5 mile workout ended up being 6.5. Still, it was a very satisfying workout.
One thing that I don't like about travelling is that is sometimes difficult to eat well. I ate too much food and drank too much beer! Every day at the meeting there were yummy biscuits (cookies in America) to eat. Most of them were like Lay's potato chips...can't eat just one! Every night except Monday we all went out for dinner. Both the beer and the company were very good. Overall it wasn't too bad, but I would prefer to eat healthier! If I have a fridge in my room I usually have fruit for breakfast and veggies and other stuff for a healthy lunch, but no fridge at the Holiday Inn Express!
Friday was an SnC day only and I had a good session with my training coach, Paul. We went through the second of 2 routines he developed for me and I learned some new exercises.
Friday was an SnC day only and I had a good session with my training coach, Paul. We went through the second of 2 routines he developed for me and I learned some new exercises.
Not much to say about Saturday or Sunday, you can look at the data. Both good runs (is there such thing as a bad run?) I do feel like I am getting faster. Sunday was particularly nice as it is my LSD day...I love running long distances. When I got down at the bottom of the hill instead of turning towards the train station, I went straight for something different. I am looking forward to exploring that route on another LSD day. The sun came up while I was running, but it was not as spectacular as last week...it was cloudy and drizzling.
I almost forgot to mention...I have been using the electrode gel on my HR monitor and it seems to be doing the trick. Why the old "spit" method stopped working all of a sudden, I have no idea. No problems since using the gel though. It's just a bit messy.
That's it until tomorrow. Going to catch some of Sunday NFL Countdown and maybe about an hour of the Super Bowl...kick off is 2330 GMT!
Friday, February 4, 2011
4 Feb - Sessions 15 - 20
2133 GMT - Been quite a while since I last posted. I have been pretty busy with work and family. Been on travel 2 days last week and all this week. It's tough enough to keep training while traveling let alone posting on the blog! I'll try to recap the last 2 weeks as best as I can remember. I'll be on travel quite a bit between now and April. I will make an effort to keep updating the blog. It helps keep me motivated. Also, it's much easier to write about one or two days, than 10!
Last time I wrote it was a rest day and I was lamenting about resting and being sore. I ended up running the following day, 25 Jan. My hammies were no longer sore and it was good to get out and run. I also checked my resting heart rate in the morning...51bpm. I figured it was ok to train. During the week if I don't otherwise have something on my calendar (diary here in the UK!) I run just before lunch. It helps break up the monotony of sitting at my desk all day. Anyway, this was an interval day and it was a pretty tough workout. By the 8th interval I was pretty tired and I labored pretty hard. I'm not sure I reached the target HR. Still a great workout. I was happy I could do all 8 intervals! It You can view my data in the links below, along with all my other running sessions this week!
Wednesday I was up early to run. I had to catch a 0630 train to London for a 2-day conference. I don't remember much about the run except it was early. I logged some thought in the notes section on the Garmin site (again, link below). Wednesday is also an SnC day. I brought my gym clothes along so I was prepared (mostly). After the conference I checked in to the hotel and began looking for he exact location of the health club. The club, Esporta, we belong to is a national chain and I was told I could use other clubs while travelling. It took a few minutes to locate the closest one and then determine how to get there using the subway (London Underground or "Tube" as they call it). Once I got off the tube, I had a bit of trouble finding the place. It was located inside a large shopping center. Once I was inside and waited in line, I learned that this particular Esporta is a "premium" club (whatever that means) and I had to pay to use it! Ugh! By this time it was almost 1930, by the time I finished working out, it would have been after 2030, and probably 2100 or so before I got back to the hotel, and I hadn't eaten since lunch. I was a bit annoyed by all this (especially the pay part) so I just left and went back to the hotel. I was tired anyway from the early morning. The fee wasn't all that much, around £8, but like I said, it was annoying. Had it not taken me so long to find the place, I probably would have paid. I did a short workout of push-up and core exercises in the hotel room before going out for dinner.
Thursday was supposed to be an interval speedwork day and I had planned to get up and run before going to the conference. When the alarm went off I was too tired to get up and go. I don't really sleep well when travelling. I hadn't been diligent enough about scoping out a place to run the day before. Since it was dark, and I didn't really know where I was going to go, and I was tired, I opted to skip the workout and have an extra rest day. I figure it wouldn't hurt. I was also uncertain of the traffic. I'm sure at 0600 in the morning it wouldn't have been a problem, and had I not had speedwork scheduled, I might have gone. I really hate getting interrupted by traffic as it is. I just figured it would be best to skip. It turned out to be a good decision.
Friday is just an SnC day and I had a good session with my training coach, Paul. I'm working on new routines and exercises which look easy, but they're not!
Good runs over the weekend on Saturday and Sunday. Sunday is my LSD day and I ran 13 miles - my longest distance since I began the training program. What a great run. Since it was Sunday, very few cars were on the road and it was nice and quiet. The sun came up while I was running and it was a beautiful sunrise on what turned out to be a very nice day weather wise here in the UK. One of the things I love most about running is just enjoying the outdoors. In this case, the peace and quiet and the lovely sunrise.
Well, I was going to write about my experiences this past week, but it's late, I'm tired and I need to get to bed. Running tomorrow of course. We'll also be at Esporta tomorrow. Tanya has an appointment with a trainer at 0930 and Marshall has his swimming lesson at 1000. I'll write about the past week sometime probably tomorrow.
Links to my training runs:
Edinburgh Marathon Training Session 15
Edinburgh Marathon Training Session 16
Edinburgh Marathon Training Session 19
Edinburgh Marathon Training Session 20
Last time I wrote it was a rest day and I was lamenting about resting and being sore. I ended up running the following day, 25 Jan. My hammies were no longer sore and it was good to get out and run. I also checked my resting heart rate in the morning...51bpm. I figured it was ok to train. During the week if I don't otherwise have something on my calendar (diary here in the UK!) I run just before lunch. It helps break up the monotony of sitting at my desk all day. Anyway, this was an interval day and it was a pretty tough workout. By the 8th interval I was pretty tired and I labored pretty hard. I'm not sure I reached the target HR. Still a great workout. I was happy I could do all 8 intervals! It You can view my data in the links below, along with all my other running sessions this week!
Wednesday I was up early to run. I had to catch a 0630 train to London for a 2-day conference. I don't remember much about the run except it was early. I logged some thought in the notes section on the Garmin site (again, link below). Wednesday is also an SnC day. I brought my gym clothes along so I was prepared (mostly). After the conference I checked in to the hotel and began looking for he exact location of the health club. The club, Esporta, we belong to is a national chain and I was told I could use other clubs while travelling. It took a few minutes to locate the closest one and then determine how to get there using the subway (London Underground or "Tube" as they call it). Once I got off the tube, I had a bit of trouble finding the place. It was located inside a large shopping center. Once I was inside and waited in line, I learned that this particular Esporta is a "premium" club (whatever that means) and I had to pay to use it! Ugh! By this time it was almost 1930, by the time I finished working out, it would have been after 2030, and probably 2100 or so before I got back to the hotel, and I hadn't eaten since lunch. I was a bit annoyed by all this (especially the pay part) so I just left and went back to the hotel. I was tired anyway from the early morning. The fee wasn't all that much, around £8, but like I said, it was annoying. Had it not taken me so long to find the place, I probably would have paid. I did a short workout of push-up and core exercises in the hotel room before going out for dinner.
Thursday was supposed to be an interval speedwork day and I had planned to get up and run before going to the conference. When the alarm went off I was too tired to get up and go. I don't really sleep well when travelling. I hadn't been diligent enough about scoping out a place to run the day before. Since it was dark, and I didn't really know where I was going to go, and I was tired, I opted to skip the workout and have an extra rest day. I figure it wouldn't hurt. I was also uncertain of the traffic. I'm sure at 0600 in the morning it wouldn't have been a problem, and had I not had speedwork scheduled, I might have gone. I really hate getting interrupted by traffic as it is. I just figured it would be best to skip. It turned out to be a good decision.
Friday is just an SnC day and I had a good session with my training coach, Paul. I'm working on new routines and exercises which look easy, but they're not!
Good runs over the weekend on Saturday and Sunday. Sunday is my LSD day and I ran 13 miles - my longest distance since I began the training program. What a great run. Since it was Sunday, very few cars were on the road and it was nice and quiet. The sun came up while I was running and it was a beautiful sunrise on what turned out to be a very nice day weather wise here in the UK. One of the things I love most about running is just enjoying the outdoors. In this case, the peace and quiet and the lovely sunrise.
Well, I was going to write about my experiences this past week, but it's late, I'm tired and I need to get to bed. Running tomorrow of course. We'll also be at Esporta tomorrow. Tanya has an appointment with a trainer at 0930 and Marshall has his swimming lesson at 1000. I'll write about the past week sometime probably tomorrow.
Links to my training runs:
Edinburgh Marathon Training Session 15
Edinburgh Marathon Training Session 16
Edinburgh Marathon Training Session 19
Edinburgh Marathon Training Session 20
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