Week in Review – An Easy Week

Despite treating last weekend’s half marathon as a training run rather than a race, I still felt it worthwhile to cut back my training in the week afterwards since I had jumped up my mileage a little in order to take part. Yes, I recently ran a marathon so have all that training “in the bank” but I still prefer a sensible build up in mileage to help avoid injuries. In this post I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share my post-race recovery and training.

Last week‘s race, unusually, was on a Saturday so I’d already enjoyed a rest day on the Sunday. Here’s how the rest of my week went:

Mondayswim sports massage
Tuesday – rest
Wednesday – 4 miles
Thursday – Ashtanga yoga
Friday – rest
Saturday – parkrun
Sunday – 10 miles

I actually fully intended going for a swim on Monday as I find getting in the water after a long or hard run really useful. Unfortunately I was too late getting away from work and needed to nip home to check the cat had enough food so didn’t quite have enough time to squeeze in a swim before my sports massage. I have a sports massage every month as part of my strategy to help me recover and to spot any issues before they become problems. I was really pleased to find that my legs were in pretty good shape and they felt even better after Katie had massaged them. Thanks Katie 🙂

Tuesday was a complete rest. If I’m honest, I would have been OK to train but I had a commitment to meet a friend for coffee after work and the logistics of that meant there was no time for a workout. Since it was a nice evening, I took a short walk when I got back before settling down to eat and relax.

By Wednesday things were back on track, but rather than go for another set of hill reps, Steve advised sticking to a simple run. No particular pace, but around 4 miles. I decided just to let my body tell me how it wanted to run and while I felt a little sluggish at the start, by the end of my 4 miles I was feeling much better.

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Thursday remains by far my favourite workout of the week. I feel such a difference in my body (strength, flexibility, movement) after a year of Ashtanga yoga and I still notice improvements all the time. The class covers about half the Ashtanga primary series, led by a teacher, so we don’t do exactly the same sequence every time. This week we did a posture we haven’t done for a while (I’m still not great with all the Sanskrit names!). It’s quite a tricky one and I was able to get much closer to being able to do the full posture than I’ve ever been before. I was quite amazed as I wasn’t expecting that to happen.

It was another rest day on Friday. I had initially wondered about fitting in a swim here, but the cat was due a checkup with the vet (you’ll remember she’s pretty old for a cat and with an age-related health condition) and Friday was the most convenient. They were running a bit behind due to an emergency so while the cat quietly seethed in her basket, I enjoyed watching the other pets in the waiting room, my favourites being the cutest little sausage dog I’ve ever seen and the the tiny turtle with an infection (absolutely no idea how they could tell!). It was a positive visit as there was no need for further medication or tests and she’s even put on a little weight! Once home, I headed out for a walk since I had been sitting around for a while then it was time to head out to eat. According to Facebook, Steve and I have now been friends for 9 years so we marked the occasion with a delicious steak dinner. I’m so glad steak was on as a special that night as I was really craving it!

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On Saturday the cat decided to give me one of her famous early wake up calls, so I wasn’t sure how I would perform at parkrun. As soon as we got underway my legs decided they wanted to run fast and I was waiting for the rest of my body to mount a protest, but I managed to not only sustain my pace but actually get a little quicker with each mile to complete the Royal Flush Negative Split and finish with a time of 23:49 (7:51, 7:46, 7:40 and the last nubbin at 6:43 pace!). That means the three parkruns I have done since Paris have been progressively faster – 24:15, 24:05 and 23:49. In actual fact my fastest this year is 23:39, so it looks like I’m not too far away from that and hopefully I can improve on that time over the summer. Saturday was also a pretty wet day so I didn’t look my finest when I finished!

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No Hatha yoga for me this week as I had an appointment, but I plan to go on Monday instead. It will be a lovely way to end my Monday.

My four-legged friend provided another early alarm call on Sunday, but I took my time getting ready for my run. I had 10 miles on my plan and have made a decision about my training for the next few weeks. Through the winter I was running slowly on Sunday mornings to build endurance, however now that endurance is in place I need to work a little more on my pace. I won’t run any more than half marathon distance before heading off on my summer holiday, so it seems that the best way to use those runs to capitalise on my endurance base is to run them a bit faster. On this run I was aiming to run at or faster than marathon pace, with the target of completing 10 miles in 1:30 or less (approx 4 hour marathon pace which is 9:09 per mile). I also included hills towards the end as I know that’s what I can expect at the Loch Ness marathon. Despite Mother Nature providing yet another free shower, I was well within target with 10 miles in 1:28 and an 8:53 per mile average. Perfect! Hopefully this approach will help develop my pace in the next few weeks then when I return from my holiday I’m going to use my long runs in a different way, a bit more like fartlek-type runs.

IMG_1938The rest of the day was spent relaxing. We had a chicken to cook and guess who took it upon herself to act as guard? Shame she can’t have any due to her dietary restrictions!

IMG_1942All in all, I think my decision to have an easier week definitely paid off in my performance over the weekend. I’m feeling excited now about the weeks ahead and am already visualising my finish at Loch Ness. Now to make it happen…

How do you like to recover from an event?
What are you training for just now?

Week In Review – Oops, I Did It Again!

With running back on the agenda again this week was all about returning all my workouts to their usual intensity and moving on from the lighter workouts of late. I’m linking up again with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share my training week.

My post-marathon recovery involved a gradual progression from complete rest, to light cross training, to easy running and now my regular training schedule. Here’s how that looked for this week:

Monday – swim
Tuesday – bike reps at the gym
Wednesday – hill reps
Thursday – Ashtanga yoga
Friday – PT session
Saturday – parkrun + Hatha yoga
Sunday – 8 miles

Monday was a bank holiday and the schools were off too so I was able to have a leisurely start to the day. Steve had an early client so I was unsupervised which, as it turns out, is perhaps not the best idea. First I did this:

Screen Shot 2017-05-01 at 08.37.05Yup, that’s my ballot entry in for the London Marathon. Again. The odds are pretty slim for getting a place, but you’ve got to be in it to win it!

But I wasn’t done at that. Next, I did this:

Screen Shot 2017-05-01 at 08.53.35I can now announce that I have entered the 2017 Loch Ness Marathon which takes place at the end of September. This will be my third time entering this race, and hopefully this time I will FINALLY reach the start line. My quest for a sub-4 time is back on (although perhaps after the weekend’s events in Monza I should call it #Breaking4 lol!).

It’s ok, I stopped there before I got carried away entering races! The rest of my day was spent catching up on some household chores before heading to the pool for a swim. I really enjoyed being in the water again and felt that I was swimming well. Unfortunately it was busy so I kept having to stop at the end of my lengths to allow those ahead of me to get further up the pool before I could start my next length. Still, I’m pleased with how my swims have felt lately.

I rounded off my day with a last-minute opportunity to watch a private screening of a play I saw wth my sister last year. It was part of the 14-18 Now project which is marking 100 years since WW1 and we are seeing the second instalment in a few days. When we saw the play last year we had to travel to a converted barn outside the city and the play itself was incredibly emotional. As soon as the screening started all those emotions came flooding back, the lump in the back of my throat formed and I was in tears by the end. At least there was popcorn!

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Tuesday was my first time back to the bike reps at the gym. The last time I did this was in the week before the marathon and since then I’ve had a couple of half hour cycles so I was unsure about how this would feel. Steve had me stick with the same work/rest intervals as my last cycle of these and kept the intensity level the same, simply dropping back to 10 reps to basically repeat the last cycle before considering how best to progress this. My legs felt weary from the re-introduction of running, but I soon got into the way of it and completed the workout feeling quite strong so I must have retained some of the gains from all the reps I’ve completed over the last few months.

When I was finished on the bike I did some stretching and mobility work before heading to the hot tub to relax before walking home. I’m really enjoying having so much daylight as it makes me feel like I have so much more time to enjoy my evenings.

IMG_1708Wednesday also had me switching from a light workout to a more intense session as I headed back to my “favourite” hill for some reps. I have been using the lampposts on this hill for my reps, most recently I was completing decreasing reps to each successive lamppost (i.e. 5 to one, 4 to the next, and so on). To progress this, we cut out the first two lampposts and focused on the reps to the last three. I have to say, it felt tough at first but just like with the bike reps my body soon remembered how to do it. The weirdest thing was not running the reps in the dark. Instead it was sunny, warm (for Scotland in May) and I had shorts on rather than base layers and gloves 🙂

IMG_1724On Thursday we had the local council elections and it was another sunny day so when I got back from work (it was an inservice day so no pupils and a different venue meant I was a bit earlier) I got changed and took a walk to the polling station. Civic duty done, it was off to Ashtanga yoga where I enjoyed another great class. It’s coming up to a year since I first went to this class and I can’t believe the difference it has made to my body. Every week I notice something different, even when working through the same sequence of postures.

I finished the work week with a PT session at Steve’s studio. It was the usual mobility work which I know is key in keeping my body moving as it should and helping to prevent injury. I then had a short walk to enjoy the last of the evening sunshine before going out to eat.

IMG_1766Saturday was, of course, parkrun day. I began my day with the results of the Breaking2 run – I can’t believe how close Kipchoge came to running under 2 hours! I also began my day with a bit of a scratchy throat and feeling a bit below par, however I was fairly sure this was the result of not sleeping enough recently and not drinking enough over the couple of days before, so still wanted to go to parkrun as that often sorts me out. I didn’t expect to run overly well and did feel the run was tough, yet I still finished 10 seconds quicker than last week so that’s a positive sign that my fitness levels are returning to where they were in the weeks before the marathon, at least when it comes to shorter distances.
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My Hatha yoga class re-started this week and it was great to stretch out and centre myself after the run. I really think it makes a difference to my recovery before my longer run on Sundays. My other excitement was the arrival of the tab to put on my Paris marathon medal so the back of it is now complete. It wasn’t the time I wanted it to say, but I remain proud of my achievement as I know how much training went into it and how tough it was on the day.

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IMG_1825Sunday was another sunny day – May in Scotland can be beautiful – and I had 8 miles on my schedule so donned my shorts and shades to head out into the sunshine. I hadn’t really paid attention to my splits last week as I was running relatively easy, and only noticed at the end of this run that something was a bit off. I knew I had been running fairly briskly on the flat and downhill sections, so was surprised by the average pace that flashed up on my screen when I pressed stop. Turned out I still had the autopause feature off from racing in Paris and I usually have it on when I’m out on a training run as I often have to stop to cross roads and don’t like the watch ticking away while I’m not moving. I’ve rectified that now!

IMG_1816And with that, another week of training comes to a close. Overall I feel pretty good and can sense my body getting back into the groove of regular training again. It still feels a little tough to hit faster paces or begin more intense training, but that’s to be expected coming off a marathon and having some time out. Now I officially have a target to aim for again it will help me to focus and build on the fitness I’ve already gained this year. Bring it on!

Did you enter the London marathon ballot?
What is your next target event?

Week in Review – The Joy of Running!

As April comes to a close I can hardly believe our trip to Paris happened in the same month – it feels like ages ago! So long ago, in fact, that I’ve had my two weeks off running so this past week I was ready to lace up my running shoes again and get back out there. As usual, I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL for my week in review.

Ever since watching the London marathon last week, I’ve been absolutely desperate to run again, particularly since that race showed me everything I love about marathons in one morning. I was glued to the TV coverage and wanted nothing more than to be on those streets running 26.2 miles, a sure sign that I was mentally and physically recovered and ready to run again. That meant planning a week that included my usual frequency of running, but without any particular pressure when it came to pace.

Mondayswim walk
Tuesday – easy cycle + swim
Wednesday – easy run
Thursday – walk
Friday – PT session
Saturday – parkrun
Sunday – longer run

As you can see, the week began with a pretty easy day workout-wise. This wasn’t really my intention, however a later finish at work followed by some errands on the way home meant that time had marched on and while I could have gone to the pool, I would have been a bit rushed and I prefer to have my swim then take my time relaxing in the hot tub and sauna, so I decided to simply move my swim to Tuesday since I would be at the gym anyway.

Tuesday was another easy cycle at the gym as I didn’t want to leap into harder workouts just yet, but it was interesting to compare my workout data to last week. I cycled for the same amount of time and with more or less the same effort level, but covered a greater distance, which tells me that my recovery has progressed as I was able to work harder without really realising it. After my cycle I did a little stretching and mobility work before heading down to the pool for 20 lengths. I really enjoyed my swim as the pool was quiet and I felt really in control of my stroke, settling into my rhythm much more quickly.

Wednesday brought much excitement as it was finally time to run! I was quite amused to find that it took a bit more thought to get organised for my run than usual as I had been out of the routine for a couple of weeks, but once I was out the door my legs immediately remembered what they had to do. I decided to run a loop I like which is about 3.5 miles long, including a short uphill climb and delightfully long downhill blast. My plan was to take it relatively easy, to run to feel and just let my body do whatever it wanted to do. I must have been like a coiled spring ready to be set loose as my legs wanted to turn over fairly quickly and I probably ran a little faster than I should at this stage, but it just felt so good to be out in the fresh air and running that I didn’t try to hold back.

IMG_1584There was further excitement when I got home and opened up my copy of Women’s Running which had been delivered. Tina’s write up of the Paris marathon weekend was included so I flipped straight to that and saw the selfie Tina took of the two of us after the Breakfast Run. I finally made it into a running magazine lol! 🙂

78141BE0-3868-40F6-A4E1-D81BAA660633Thursday ended up being another rest day as there was no Ashtanga yoga class this week (my teacher was away for a family wedding and the usual cover teacher wasn’t available). I took a short walk for a bit of air after work then enjoyed a quiet evening at home. It had been a strange day as our senior pupils had their last day in school before their exams and I received the most thoughtful gift from a pupil I had worked wth closely over the last year or two. She had taken the time to produce a beautiful drawing of my cats (and as a tortoiseshell cat, my elderly lady is NOT easy to draw!) as well as a new mug since she had been witness to last term’s Great Mug Disaster. And some chocolate. You can never go wrong with chocolate! In all honesty I never expect my pupils to give me gifts, but this was such a surprise and so thoughtful that I was close to tears. Moments like this remind me of the impact I can have on young people’s lives. Hopefully a positive one!

IMG_1594On Friday, I had a PT session with Steve. Previously these had been on Thursdays, leaving Friday as a complete rest, however he told me the other week that he would have to change this due to a new commitment on a Thursday (those pesky paying clients haha!). This was a little frustrating as I felt we had established a workout week that works for me and I wasn’t sure how to tweak this without upsetting the balance, but in the end we decided that since those sessions are mainly mobility work rather than a high intensity workout, it would be ok to move the session to a Friday. The last time I had a PT session was the day before we left for Paris so I felt a bit out of the way of it, however we did work I was used to, targeting hip and upper back mobility using both that high-tech piece of kit the broom handle and the “giant maraca” that is the core momentum trainer!

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IMG_1603Saturday is parkrun day, and while I have been there as a volunteer over the last couple of weeks, nothing is quite like running 5k on a Saturday morning. The last time I ran was the 1st of April and I was a pacer then, so it’s been a while since I’ve run a 5k in my own way. It’s also been a while since I ran on our main course as we used the alternative course for a few weeks to allow the grass section to firm up and recover a bit. My plan was not to have a plan, just to see what my legs wanted to do and run comfortably hard without pushing too much. Given the time off I expected something in the region of 24:30-25:00, more likely nearer to 25 minutes, but as soon as we started my legs just wanted to go! Conscious that I hadn’t been running for a bit and my legs would have lost some conditioning I did ease off a bit, but still managed to not only finish in 24:15, but managed a Royal Flush Negative Split (each mile faster than the one before) which can be quite tricky when the grass, which can slow you down, is in the middle mile! 8:01, 7:58, 7:45(!) and the last 0.1 nubbin at 6:55 pace! It’s funny how the endurance work for a marathon, coupled with fresh legs, can result in a better-than-expected time.

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IMG_1641Of course I paid for my speed a little with slightly tight calves, but nothing to be worried about. My legs will soon regain their conditioning as I ease back into training. Clearly I’m needing to do some yoga to stretch out, so I’m glad Hatha yoga starts again next week.

After a couple of lazy Sundays, this week it was back to the normal routine of heading out for a run. I decided that 10k would be about right and worked out a route on some familiar roads. It was a nice sunny morning but I spent the first part of the run convinced I had forgotten something as it was so strange to be out on a Sunday morning without my hydration pack and gels that I had needed for my 18 and 20 mile runs! I took it at an easy pace and felt nice and comfortable, like I could go on which is always a good way to finish a Sunday run. Since it was my first longer sun since Paris, I thought it only right that my finishers’ top got an outing!

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IMG_1682And “only” running 10k meant there seemed to be plenty of day left to run a few errands and catch up with some blogging. Lovely!

How has your training been this week?

Week in Review – Fight the Temptation!

In many ways the second week of my post-marathon recovery is the hardest. I know I need that time to make sure my body is fully ready to return to running, but at the same time everything feels ok and I start getting a bit itchy to get out there again – not helped by it being both the Boston and London marathons this week! Being back at work meant everything else felt “normal” so not having all my usual training made things seem a bit odd. It was a week of fighting the temptation for the greater good! I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share a roundup of my recovery week.

Having spent last week limiting myself to nothing more strenuous than walking and yoga, this week I began to reintroduce my usual training rhythm by including some light cross training. Here’s how my week ended up:

Monday – swim
Tuesdaygentle cycle walk
Wednesday – walk gentle cycle
Thursday – Ashtanga yoga
Friday – walk
Saturday – Parkrun volunteer plus afternoon walk
Sunday – walk (after watching the London Marathon!)

Monday was the first day of term which is always a bit of a shock. These days I fall into “holiday mode” quite quickly and get so bound up in my “real life” that it can be a bit of a wrench to be back in the classroom. I was at least cheered by my calendar – even Gary Barlow is getting into the marathon spirit this month!

IMG_1511Since I would normally swim on a Monday, going for a swim after work helped to remind me of my own routine. It was nice to be back in the water, and despite a gap of a couple of weeks since my last swim, I felt I swam quite well. I took it nice and easy since this was technically a recovery workout and although I felt a little more tired than usual at the end, I knew that was the after effects of the marathon and length of time since my last swim so nothing to worry about.

However Monday may have been a bit much for me as I awoke on Tuesday with a scratchy throat and aches that didn’t lift all day. My eyes felt heavy and I didn’t feel like doing anything more than going to my bed. Since Tuesdays had previously been bike intervals, I had planned a gentle half hour cycle to get my legs turning over again, but decided instead to just have a walk in the fresh air then relax at home with some hot food and a nice bath before an early night. One thing that did cheer me up was the arrival of my April challenge medal from Virtual Runner. I had entered a cumulative challenge involving running the marathon distance across the month. I, of course, had decided it would be fun to do the whole thing in one go haha!

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IMG_1513By Wednesday the aches had gone but my throat remained scratchy first thing in the morning for the rest of the week. This meant I felt well enough for the cycle I had missed the day before. It felt good to get my heart rate up a little again, and I enjoyed sitting in the hot tub and steam room afterwards. On this day I was also cheered by the replacements for my end of term “casualties”:

IMG_1514I’ve not yet made a return to my PT sessions so Thursday was simply my Ashtanga yoga class. It was another great class for me and I could feel my legs becoming even more “my own” with every posture. I left feeling relaxed and better than I had done all week.

Ordinarily Friday is my rest day, however I’ve not exactly been over-exerting myself lately! The weather was nice when I got home so I went for a walk for 20 minutes or so to enjoy the extra daylight then waited for Steve to arrive home so we could head out to eat. After returning to work and fighting off what was likely a bug, I was more than ready for my Friday night beer and curry!

IMG_1519Saturday is parkrunday but my two weeks off running were not quite up yet so I was on the volunteer roster once more. This week I was on finish tokens which meant I had to check through them before the run started, but was held up in traffic, so enjoyed a bonus run from the car to get to the start! It felt really good to be running, albeit briefly, and I would have loved a bit more, but at least I know that the enjoyment will be there next week when I do run again.

IMG_1521Since Steve was away at a race further north and Hatha yoga hasn’t restarted yet, I decided to head out in the afternoon for a walk. I had a few errands but didn’t need to go into town so instead walked to the retail park, got a coffee then picked up the bits and pieces I needed before taking a different route home. I was probably out for a couple of hours but it was still a productive day.

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Sunday was London Marathon day and since it was also my last day “off” when it came to running, I had grand plans for a morning on the sofa watching the coverage. I love watching all the races from the elite to the runners in crazy costumes. It’s so inspiring and always makes me want to run another marathon! I spent the whole weekend feeling rather envious of those in London soaking up the atmosphere both at the expo and at the race, so would definitely love to get back there again some day. True to form the combination of the theme tune and inspiring stories had me in tears and keen to get back to running again. There’s just something about the London marathon that makes people lace up and get out there!

When the TV coverage finished I realised that I really should move so walked into town for a coffee and to do a little work for the blog.

IMG_1529Thanks to the time out I’m now itching to get running and target my next challenge. My recovery strategy is one week completely off, one week of light cross training then a week where I re-introduce some easy running so long as there are no issues such as injury or tight muscles picked up in the marathon. Right now my legs feel good and I’m looking forward to a couple of easy runs in the week ahead. I know to expect a slower pace, but I also know that I’ll soon feel like I have my own legs under me again.

How long do you take off running after a marathon or goal race?
Are you training for anything in particular right now?

So You Want To Start Running…?

Perhaps you watched the Boston or London marathons on TV this week. Perhaps you have friends who have been encouraging you to join them for a run. Perhaps your children enjoy Junior parkrun and you’d like to set them a good example. Whatever your reason, at this time of year there are often many people who make the decision to start running.

For me, it was the spring of 2005 and the loss of my grandmother to cancer. I wanted to do something to make a difference for others, and having never run or done anything sporty before in my life, signing up to a charity 5k seemed like a great challenge.

The problem was, I knew nothing about running and had no idea how to get started. I was lucky that I had a PE teacher friend to help me, but not everyone is so fortunate. So if you’re feeling inspired to begin your running journey, today I’m sharing my tips to help make it a bit easier.

NB Remember I’m not a running coach. These tips are simply based on my own experiences and things I wish I’d known when I started.

  • Get fitted for some proper running shoes. Running shoes should be bigger than your usual shoe size to avoid pinching and blisters. It can be confusing seeing rows and rows of different brands and shoe types, but the most important thing is that they feel comfortable. You shouldn’t feel like they need to be “broken in”. If the shoe doesn’t feel good when you try it on, then it’s not the one for you (even if it is a bargain!). Ideally you should be able to try them on before you buy and have a run either in/outside the shop or on a treadmill. Running in the wrong shoes is definitely a mistake I made and it took me a long time to backtrack and find a shoe that suited me.

  • Ladies, your other essential pieces of kit is a sports bra. This is vital no matter what size you are as there are no muscles in this area, only very delicate ligaments which stretch easily through exercise. A good supportive sports bra will keep things in check and help prevent pain when exercising. Again, there are lots of different brands and styles so try a few on to see what feels most comfortable for your size and shape. Just make sure it’s a sports bra designed for high impact activity to give you the best support.

 

  • There’s no need to kit yourself out in expensive clothing right from the start. The most important thing is that you wear something you feel comfortable in. I know I’ve changed how I dress to run over the years as my confidence has grown and if running becomes part of your life then buying some new kit could be something to look forward to. Wicking fabrics are great at moving moisture away from your skin and if you do want some new gear then there are plenty of budget buys available. Check out High Street retailers and discount supermarket chains.

  • If you don’t want to go it alone then find a friend to run with you or consider looking out for a beginners’ group to join. There are plenty of friendly groups running programmes to take you from zero to 5k in a few weeks and many people have success with smartphone apps doing the same thing. Here in Scotland a JogScotland group might be useful. I did almost all of my early running by myself, but it would have been nice to have company. Even just having a friend alongside you to chat can make it much more manageable and can be a good way to have a good old catch up.

 

  • Keep it simple. If you sprint off then you’ll be out of breath in no time. I DEFINITELY made this mistake and it’s a common one when often our only experience of running is sprints in PE at school, or we’re used to high intensity classes and are chasing that same feeling. Instead, focus on how you feel. You should be able to hold a conversation and speak in sentences rather than gasped words. At this stage, time and distance aren’t important. Lay the foundations and get comfortable with your running first.

 

  • It’s ok to be “slow”. Speed is all relative. A new runner might look at my paces and think I’m fast, but my average pace is naught but a warmup for an elite athlete! Even if you feel like you’re moving only slightly faster than a walk, you’re still on your way. Find your rhythm and stick with it. As you get fitter, your pace will naturally quicken with the same effort level. Run your own run and forget about what anyone else is doing.

 

  • Be consistent. Unsurprisingly, going for a run then leaving it for weeks before you try again won’t lead to much improvement. Put your runs in your diary as you would any other commitment and stick to it. I run 3 times per week and 3-4 runs per week is about average. A good pattern might be to run every other day, being sure to leave rest days in between to allow your body to recover and get stronger. If anything feels sore, back off and consider seeking advice from a physio.

 

  • Set yourself targets. I started running in a local park and was using run-walk intervals. I used to aim to increase the length of my run intervals and decrease the walk breaks each time, until eventually I reached the huge milestone of one lap of the park (about 1.5 miles). I was so thrilled you’d have thought I’d run a marathon! I suggest targets like the next lamppost, a certain amount of time, a lap of the park, and so on. Ultimately you might aim to complete your local parkrun – a great place for a beginner to find like-minded people and a supportive, welcoming community.

  • Avoid getting bogged down in detail. You don’t need to be in head-to-toe lycra or wearing a massively expensive running watch. There’s plenty of time for that in the future if you want it. All you need is that pair of running shoes and some comfortable clothes. If you must know your time/distance/pace then there are plenty of free smartphone apps available.

 

  • Remember it’s supposed to be fun! Exercise isn’t a way of punishing yourself for something, it’s an expression of what our bodies can do. Take your time, run your run and enjoy being out in the fresh air improving your fitness. Running benefits not only your physical health but your mental health too. It clears your head and helps sharpen your mind. If you’re not enjoying your run then the chances are you’re running too fast. Ease off the pace, stand tall and repeat a positive message like  “I CAN do this”.

If you are at the beginning of your running journey, welcome. I hope you find everything you want on the roads and trails. Do stop by and keep me up to date with your progress.

What is your reason to run?
Any other tips for beginners or questions to ask?

Friday Finds – 21st April

Friday Finds is a regular feature in which I collate and share interesting articles and posts on running/health/fitness which I’ve read recently. Some might be inspiring, some might be scientific, some might provoke debate. All are things I’ve found in some way thought-provoking.

At this time year there are always loads of running-related articles around: from coverage of the Boston and London marathons (as well as the countless other spring marathons taking place around the world) to advice on how to get started/run your first race/get faster that come hand in hand with the improving weather. As a result, there are plenty of articles and stories for me to share with you today, covering a wide range of topics…

I’m going to begin with some positive news surrounding parkrun. If you’ve been reading my blog for a while then you may remember my outrage when Little Stoke parkrun closed after the parish council wanted to charge for the use of the park every week, a move which flew in the face of parkrun’s message of being free forever. But last weekend it emerged that the government is to consult on proposed legislation which would ban councils in England from charging volunteer communities (such as parkrun, a not-for-profit organisation) offering free weekly events in public parks. Parkrun is a fantastic community doing great things to motivate more and more people to exercise regularly, so I for one will be pleased to see such legislation put in place.

For those who enjoy cycling (something I really should do more often as I always love it when I do) then the results of a University of Glasgow study published this week provide some good news. The five year study suggests that those who cycle to work cut their risk of death from causes such as cancer and heart disease by over 40%. Great news for those with an active commute, but as ever the downside to this is that the infrastructure for cyclists in this country needs to be improved in order to tempt more people away from 4 wheels and on to 2!

Also published this week were the results of an interesting study into how “contagious” our exercise habits are. Factoring in our propensity to befriend those who are like us, the study looked instead at a network of worldwide participants and analysed a wealth of data to show that, when it comes to running, friends do influence each other. This seemed particularly pronounced when there was a degree of competitiveness involved, and gender differences were noted too. The article mentions that the researchers now plan to look at how this applies to other forms of exercise, and I think it would be really interesting to compare the results.

Something I’m becoming more interested in is the mental side of training and how a strong mind can help improve performance. Part of my preparation for a race, particularly a marathon, is visualising how I want to finish and using long runs to develop strategies to overcome negative thinking. This next article explains a little more about why building mental strength is important, and how we might begin to do that.

And finally, you may remember back in November I included an article about Harry Potter yoga…well now there’s some video! I think my favourite thing about the whole concept is the “Downward Dumbledore” and now I really want to have a go at this. Any takers?

Happy reading,
The Running Princess

7 For 2017 – Quarterly Review

At the start of this year I set my 7 goals for 2017 and at the end of March we were already one quarter of the way through 2017! But am I a quarter of the way towards achieving my goals? Today I want to check in with them and see what progress I’ve made.

1. Set some new race PBs
I’ve only raced twice so far in 2017 and achieved a PB at one of those races (the Inverness Half Marathon) so I guess that’s a 50% record. My main target when it came to this goal was a new marathon PB, but the hot conditions in Paris put paid to that one. Watch this space for my future plans as this is one goal I’m not ready to let go of yet!
My second target was to finally better my 2012 half marathon PB which I achieved in Inverness. I wanted to get a bit closer to 1:52:XX and with !:53:03 I came pretty close over a hilly course, so that’s definitely a big tick!
Finally I thought I might have a go at breaking 50 minutes for 10k. That one is more of a summer/autumn goal when I tend to enter more 10k races so that will be on the backburner for now.
Progress: 1/3 achieved

IMG_72602. Run my 100th parkrun
To achieve this I simply need to be consistent in participating in parkrun every Saturday. So far, this has happened. I missed one parkrun while I was in Paris (I did the Breakfast Run instead) and am currently taking a couple of weeks off to recover post-marathon so am missing a further two, but with 73 parkruns under my belt now I still have a little leeway there to achieve 100 by the end of the year so long as I can continue to be healthy and injury-free. Fingers crossed!
Progress: On Track 

IMG_72953. Maintain my Step Goal Streak
At the end of 2016 I had a step goal streak on my activity tracker of 6 months straight, so my goal for 2017 was to take that initially to 12 months, but to ideally take at least 10,000 steps per day for the full year. As I write this I’m on day 292 so am closing in on the milestone of 300. Getting my steps has become habit for me now and I incorporate extra walks into my day which really make me feel better, so this one is currently looking good.
Progress: On Track

4. Read at least 30 books
I have this one set as a challenge in Goodreads so I can keep a close eye on how I’m getting on. In 2016 I managed 27 books (but one of them, rather ambitiously, was War and Peace!) so 30 should be do-able when I consider I’m likely to read several books during my relaxing summer holiday. At the moment I’ve read 8, which Goodreads tells me is 27% of my total and puts me comfortably ahead of the quarter-way mark.
Progress: On Track

5. Make more time to relax and prioritise rest during the work week
This was one I knew I had to really work on as I’m a natural night owl but have to rise quite early in the morning. During marathon training I got better and better at getting to bed early, and I’m trying to be a bit more conscious of going to bed when I feel tired rather than sitting downstairs longer for no good reason. On Saturdays I’ve become used to an afternoon nap, and I even had a short nap after one of my long runs as I felt too weary to eat! What I learned in this last marathon training cycle is to prioritise rest and early nights much sooner in the process. For the first month or so I was quite busy but since my runs were still fairly short, I felt ok. When the accumulated training load started to take effect, I really noticed the difference in how tired I felt. Next time I’ll make sure I’m well-rested from the start.
Progress: Much improved 

6. Commit to more yoga outside of my weekly classes
Perhaps the one I’ve done least about. I have continued with my two yoga classes per week and not only have I noticed the difference in my flexibility and strength from this, but my Ashtanga teacher commented that she could see the difference in the way my body moves. Both of these are really positive for my running. Unfortunately I’ve not done quite as much outside of these classes as I would like. I’m still to work through my Hit Reset book from Jasyoga, but I have incorporated one or two things from the associated videos into my post-run routine, most notably lying with my legs up the wall for 10-15 minutes which I am convinced is making a difference to my recovery. I also include some mobility work in this routine and my gym routine, however I’d still like to find a place for more frequent yoga practice in my day to day life. Perhaps now my marathon training cycle is complete I can turn my attention to this one.
Progress: Working on it!

IMG_13287. Blog more consistently
To develop from my 2016 postaweek commitment, in 2017 my aim was to write at least one post per week IN ADDITION to Friday Finds. So far, this has gone well. Friday Finds has actually gone out on time every week and I have published a Week in Review every Monday. Many weeks have seen other posts go out too, so to date I’ve met my goal on this one and still have plenty of things up my sleeve which I’d love to write about. I have gained some new followers along the way (hello to you all!) and since I’m fond of statistics, it will be interesting to look at my stats at the end of the year and see how they compare to 2016.
Progress: On Track 

IMG_1461When I sat down to write this post I wasn’t actually sure I’d made much progress towards my goals at all, but writing it all down has given me a great opportunity to reflect and realise that I have. Several of my goals require long-term commitment, and that commitment is there. I’ll check in with them again in the summer to see how things are going.

How are you getting on with your goals for 2017?
Any book recommendations or topics you would like me to cover in a post?

Week in Review – The Importance of Recovery

Look around any social media running group in the days after a marathon and you’ll find loads of people asking questions about when they should run again. There’s no one-size-fits-all answer to that. Just like training plans, recovery plans should be tailored to suit the individual: some people will be good to go after a few days, others respond better to at least a couple of weeks. Notice I said recovery plan. The thing about most training plans is that they stop on race day, but having a plan in place to recover properly and return to running when your body is ready is just as important, if not more so when thinking about future races. Those people asking the questions have no doubt followed some kind of training plan to get ready for their race, but not planned their recovery and are left feeling lost. I’ve decided to continue my week in review posts while I’m in my recovery phase to share what works for me. As with previous weeks I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL.

In the first couple of days after a marathon there’s no way I would want to go for a run as I’m still sore and tired, but by the end of the week I’m usually feeling a lot better and it would be easy at this stage to get carried away and get straight back to training. I’ve learned the hard way that this doesn’t work for me: while my legs may feel better, my CV system is still recovering and the stress of running increases the chance of picking up an injury. A marathon takes weeks, or even months, of preparation and the body needs a chance to recover properly afterwards. Over my last two or three marathon training cycles I’ve found a recovery strategy that works for me, and in the first week post-race my activity is limited to walking and yoga (with plenty of time spent with my feet up and enjoying some treats!). Here’s how my first recovery week looked:

Monday – walking in Paris then travel home
Tuesday – walk
Wednesday – walk
Thursday – walk + Ashtanga yoga
Friday – walk
Saturday – parkrun volunteer + walk
Sunday – walk

Spot the pattern? 😉

I awoke on Monday feeling really not too bad. My legs were weary of course, but nothing felt particularly problematic other than the huge blister I had picked up on my right foot! Once I had this dressed, my walking wasn’t too bad. Ok so stairs felt a bit tricky, but they were still do-able and the more I moved around the better I felt.

After breakfast we finished packing and set off towards the Champs Élysées where we took some photos and had a walk down to the Adidas store for a browse before heading for our favourite cafe.

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Sadly the next thing we had to do was get the train to the airport for our flight home. As usual, the departure lounge was filled with a mixture of slightly sore runners and families who had clearly been to Disneyland Paris. We had a snack (again!), chatted to some other runners we know then got on our flight. Then it was home via the Chinese takeaway for a quick dinner before heading to bed.

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On Tuesday morning I had an appointment with my hairdresser so the easiest thing to do seemed to be to walk there and back. That served the dual purpose of keeping me moving and making sure I still got my 10,000 steps for the day since I have the goal of maintaining my step goal streak this year!

Wednesday was similar. I had an appointment in town so opted to walk there since it was quite a nice day. I quite like ditching the car during school holidays and getting around on foot as much as possible. Steve met me after my appointment for a lunch date as he had bought an Itison voucher for a restaurant we hadn’t been to in a long time – 2 courses and a glass of wine for a good price. I had a yummy Parma pizza followed by a crêpe with Nutella and strawberry. I can confirm it was delicious and made me feel a little bit like I was still in Paris!

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The remainder of Wednesday was fairly leisurely, but rounded off with a Skype call to be interviewed for the Tough Girl Daily podcast. It was really nice chatting to Sarah but I was just so relieved that the technology worked as we had originally scheduled the call for Tuesday but had some issues. I do love technology, but it can be a real pain when it doesn’t work!

Thursday was another beautiful day, so after a fairly relaxed morning I headed out for a walk in the afternoon. Despite living in a fairly residential part of town, there are still a number of paths and trails which are great for running and walking and I have enjoyed exploring these since we moved into our house last year. On this occasion I spotted a path I hadn’t explored before so, not being in any rush, I followed it through some trees along by a stream until it emerged into a housing development. The rest of my walk was on familiar routes, but it was nice to add something new into the mix.

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In the evening I had my Ashtanga yoga class which I was looking forward to as I knew I would feel great after a good stretch. I did notice my body a little tight at first, but by the end of the class my mobility felt almost back to normal which was a good sign. I opted to walk to yoga then met Steve afterwards as our friend Linda had promised us a takeaway and beer on the house when we got back from Paris (she has one of the longest established Chinese restaurants in the area – it’s been in the same family for three generations). This gave us a chance to try out our new novelty chopsticks which I bought at Pylones in the Carrousel du Louvre. They’ll stick an Eiffel Tower on anything these days (and the chances are I’ll buy it lol!).

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On Friday morning I had one last errand – to get my front tyres changed on my car (oh the glamour!). I dropped the car off at the garage then walked into town whilst listening to the Tough Girl Daily podcast episode which had come out that morning and featured my interview (I wanted to listen to it before I got carried away and shared it with the world, just in case!). You can find out more and listen here.

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I met Steve for a coffee then ran a few errands in town before going back for my car. I then enjoyed a leisurely afternoon before we headed out to eat. This week we were treating my parents to a meal at our usual Friday night haunt as a thank you for looking after my cat while we were away. Ordinarily I simply bring them back a gift (which I still did) but since the cat’s needs were a little more complex this time with some medications she’s been on, I wanted to make sure we showed our appreciation.

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I know I’ve mentioned my cat’s health a few times recently as for a time she wasn’t well at all due to some side effects of a chronic health condition she has developed. To be honest, I was preparing myself for the end, but thanks to some new medication, she’s doing brilliantly. She was a transformed cat when I got back from Paris which is great news! Lots of you have asked after her in your comments, so thank you.

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My standard blogging setup!

On Saturday I was on the roster to volunteer at parkrun. Putting my name down in advance ensures I don’t get carried away and decide to run, which I think could have happened otherwise since I was feeling good from the rest, yoga and walks. I was a barcode scanner which is one of my favourite jobs and it was a lovely morning.

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After parkrun Steve and I headed off to meet his brother for a coffee. Steve does this every Saturday but since I’m usually at yoga I miss out. No yoga during the school holidays meant I could invite myself along for a cup of tea and a bacon croissant. Yum!

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Checking social media over my tea, I found a few people had tagged me in a post from the Edinburgh Marathon Festival. Turned out one of the pictures of me from the weekend in 2015 when I ran the 5k and 10k on Saturday followed by the half marathon and final relay leg on Sunday had been used in their Easter weekend post. Seeing that photo brought back great memories of that weekend and reminded me of all the things I love about running. Up until then I had no desire to run just yet, but after seeing that picture I could feel my mind starting to turn its attention to getting back out there again soon. That’s why recovery time is so important – it’s not just about making sure your body is ready to run again, but that your mind is too. The mental aspect of the sport is often much more important than the physical.

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Sunday marked the final chapter of our first post-marathon week. Steve went for a run since he has an event much sooner than me. While he got showered and changed I walked into town and he drove down to meet me when he was ready. The reason for this was our traditional “one week on” celebration of a marathon – breakfast out! We headed to our favourite cafe for a cooked breakfast then went for our usual Sunday coffee before heading home – me on foot to ensure I got my 10,000 steps!

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Yes, we ate it all. No, I don’t feel the slightest bit guilty!

For me, this was a great recovery week – I kept moving, I stretched my body and I enjoyed some treats as well as spending time with family. During marathon training it’s easy to deny yourself treats or neglect friends/family. The post-marathon recovery period is a great time to address this. Your body isn’t going to lose a huge amount of fitness, in fact it will thank you for the time off when you return to running. When the time is right, that running will feel enjoyable rather than the chore it could be if you try to run too soon. I’m not claiming to be an expert in anything more than my own body, but if you’re struggling to work out what to do in the days after a marathon then perhaps my approach will help in some way. Whatever you do, take at least a few days off and be kind to yourself.

In my second recovery week I’ll return to work which will reinstate some routine and I’ll increase my “training” to include some light cross training (swimming and cycling at a low intensity) in addition to walking and yoga. Watch out for my post detailing how that goes.

If you’d like to read more about my recovery strategies in previous marathon cycles, then here are some links:

What is your recovery strategy?
What is your favourite post-race treat?

Week in Review – Taper Time!

Wow! It hardly seems like any time at all has passed since I began this cycle of marathon training, yet here I am into my taper and writing my last pre-race week in review! As always, I’m linking up with Jessie at The Right Fits and Jess at Jess Runs ATL to share my weekly training.

Tapering means a bit of a cut back in mileage, but maintaining the intensity of the workouts. That means feeling fresh and ready to race when you need to. I’ve found in the past that the traditional three week taper leaves me feeling sluggish on race day, so this time I’m trying out a two week taper to see what difference it makes. Based on the pattern of how I’ve felt in longer runs versus cutback weeks throughout this cycle, I’m feeling confident that this is going to work better for me.

So for my first taper week my plan was:

Monday – swim
Tuesday – bike intervals
Wednesday – hill reps
Thursday – PT session plus Ashtanga yoga
Friday – rest
Saturday – parkrun plus Hatha yoga
Sunday – long run

And I even did all the sessions as planned – nothing missed or swapped around. I think that makes three weeks this year with no changes lol! But I have to say, my week didn’t get off to the best start. I’m not sure if I was tired from my 20 mile run, tired because it was the last week of a veeeeery long term, or something else, but I was an absolute clumsy clot. I was late for work on Monday due to the aftermath of an accident on the road I was on (hopefully everyone involved was ok) then when I set my cup down to go and make a cup of tea, I managed to nudge it off my desk and smash it. I was fond of that cup too 😦 I did survive the rest of the day and headed to the pool for my swim. It probably wasn’t my greatest performance ever as the pool was really busy and there wasn’t much space to really get into a rhythm, but it really helped my recovery. If I hadn’t known otherwise, I wouldn’t have known I had run 20 miles the day before!

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The irony of the calendar that day was not lost on me!

My clumsy behaviour continued into Tuesday when I began my work day by dropping (and smashing) my plastic water cup. On the plus side, this was the last thing I broke during the week – phew! On Tuesday evening I headed to the gym for my bike reps and although I was still feeling tired (I was fairly certain this was work-related by this stage) I still felt strong throughout the workout and was thinking about where I started with these reps towards the end of last year when they were shorter and at lower intensity. I would never have believed I could progress to where I am now had you told me back then. Fitness really is a funny thing as you never really “feel” any different, it’s only when you have a tangible measurement that progress is more apparent.

fullsizeoutput_1ccaWednesday was a return to my hill reps after a two week break. To be honest, I wasn’t feeling overly motivated to go and do them, perhaps because it was in my head that this was the last time before Paris, but I headed out and got it done. My splits were slightly slower than the last time, but I was ok with that given I had missed two sessions of hill reps, had run 20 miles on Sunday and was, like my colleagues, just generally on my knees and crawling towards the school holidays!

IMG_1042I always enjoy my Thursday sessions. First it’s my PT session with Steve where our focus has been on core strength and mobility, particularly my hips and my upper back/shoulders. We repeated some of the work we have been doing in recent weeks, then Steve repeated his “photo bombing” manoeuvre so I couldn’t take a post-workout selfie for laughing!

IMG_1052I then headed to my Ashtanga class which has become a real marker of the end of the week for me. The focus on breathing and working through the postures helps to calm my mind from a busy week so I feel much less stressed afterwards, and the postures themselves have made a huge difference to my overall strength and flexibility since I began last May. Once that class is done, I also know I only have one more day to work, and this week it was the last day before a long-awaited two week break. Bliss!

By the time I finished work on Friday I felt completely done. This is our busiest term with coursework and assessments, which are all really exhausting for the pupils as well, especially those who are coming back to exams. When the bell rang at the end of the day, it was like someone pulled the plug out on my energy as well. I had to keep moving until I got to my car as I knew if I stopped it was going to be a battle to get going again. Once home, I enjoyed the chance to relax before dinner, and this week chose a steak in celebration of a tough term completed.

IMG_1057Since Saturday was the first Saturday of the month, I was a pacer at parkrun and had 26 minutes again. Following a course inspection the day before, it had been decided to stick to the alternate route as the main route was still pretty waterlogged and I saw this as an opportunity to really nail my pacing since it would be flat tarmac the whole way around. All I had to do was lock into the right pace and stick to it. I have tried resetting my watch to kilometres in order to get more frequent updates on my splits, but this time opted to stick to miles since that is how I usually have it. A quick check of a pace calculator revealed that to run a 26 minute 5k I would need to run 8:22 per mile and I’m pleased to report that I absolutely nailed it – 8:21, 8:20, 8:23 and the final bit at 8:24 for a finish time on my Garmin of 26:01 (I always run through the finish line before stopping my watch so there’s usually a second or two added to my actual time). I was so pleased to have got it right that I was actually a bit disappointed when my official time came in as 25:53. It’s not often a runner is disappointed by a time being too fast haha! Still, I know I got it right and the runners using me as a pace guide should theoretically have a good time against their names, so job done.

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Wearing my 2014 Paris marathon finishers’ top in the hopes it would be lucky!

IMG_1076Parkrun was followed by the last Hatha yoga class of the term and I really enjoyed relaxing into the class (and the holidays) and stretching out my body. I could feel all the stresses of the term melting away. However I was feeling a little “off” (and had been since the end of school on Friday) so decided on a fairly long nap on Saturday afternoon, after which I felt back to normal so I was clearly in need of some sleep!

Sunday was my last long run before heading to Paris and I had “just” 12 miles on the schedule. It was a beautiful morning so I was able to wear shorts and my souvenir Tshirt I got in Paris last year. I followed the same route as my previous 12 mile runs on this cycle and just ran to feel – no deliberate slowing, no aiming for marathon pace, just running comfortably and enjoying the day. In the end my average pace wasn’t too far outside goal marathon pace so I’m feeling optimistic that my endurance and speed work can come together next Sunday to propel me to a good time. My fingers are firmly crossed for a PB and my ultimate goal is sub-4 hours. I’ll definitely be giving it my best shot!

IMG_1078 IMG_1079 IMG_1080So that’s it. The hay is in the barn (so to speak) and my focus now is on making sure I’m well rested and well hydrated. I’ll use the week to keep some training ticking over, but have plans for an afternoon nap each day, a bit of blogging and turning my attention to organising my kit ready to pack for our flight on Friday. If you want to keep up with what I’m up to in Paris, remember you can follow me on Facebook and I’ll be writing all about it once I’m home.

Keep your fingers crossed!

If you have a goal race soon, how are you feeling about it?
How do you prepare in the days before a goal event?

Week in Review – The Big One!

I can’t believe this training cycle is nearly over! It began in the depths of winter and now the clocks have actually going forward for British “Summer” Time! I’m linking up as usual with Jessie at The Right Fits and Jess at Jess Runs ATL as I review my peak training week.

There were one or two minor changes this week thanks to life getting in the way, but I still feel I had a solid week of training. This was the plan:

Monday – swim
Tuesday – bike reps at the gym
Wednesday – hill reps short run
Thursday – PT session plus Ashtanga yoga
Friday – rest
Saturday – parkrun
Sunday – long run

I stayed a bit later at work on Monday which meant I got to the pool a bit later. It was busy as there was an aqua fitness class on in part of the pool and a couple of others using the swim lane. I was keen to get home so probably swam a bit quicker than usual. Unfortunately this resulted in a bit less finesse in my form due to my rushing so I wasn’t overly satisfied with that, but I still felt it was a good workout.

On Tuesday I was back at the gym for my bike reps. Having missed this session during my recovery period last week, I wasn’t sure how I would feel and asked Steve if I should repeat the previous number of reps or move on. In the end, we decided I should aim to move on, but if I got to the number of reps I had completed a couple of weeks before and felt I couldn’t manage another two, then I could stop. As it turned out, I was able to complete all the reps I should and felt strong in the workout. I then enjoyed the chance to relax in the hot tub and sauna before heading home.

Wednesday threw a bit of a spanner in the works. I was due to resume my hill reps, however my elderly cat (who has a health condition) had been unwell and when I got home I wasn’t happy with how she was doing and felt the need to seek advice from the vet. The upshot was a bonus trip to the surgery for me to collect some new medication, followed by a couple of other errands while I was out. By the time I had done all that and tended to the cat, I felt mentally drained. It was also around 7pm and I was hungry. Getting changed and heading out to complete a set of hill reps just didn’t appeal. I sent Steve a message and he suggested just going for a straightforward run to clear my head, then if I felt like doing the reps once I was out, to do them. I really wasn’t fancying the hill reps, but knew the run would make me feel better so stuck some kit on and got out the door. I ran a loop of a little under 3 miles, maintained a reasonably hard pace and zoned out with a podcast. By the time I returned I felt much better and the cat was doing much better too. Phew!

Things got back on track on Thursday with my PT session. I had slept a bit funny and tweaked my upper back/neck so we focused again on upper back and shoulder mobility, which helped a great deal. By the time I had completed my Ashtanga yoga class, it was feeling so much better and my head felt much clearer too.

My Friday rest day was incredibly welcome. This term has been really busy with coursework to mark and we’re just one week away from our spring break now. I was home reasonably sharp after a quick errand, wrote my Friday Finds post then decided I felt quite sleepy so thought I would have a quick nap before Steve got home. That nap ended up being around 45 minutes as he finished work a bit later than we had expected. I still felt a bit “spaced out” as we headed out to eat, but was soon revived by my now traditional curry and beer. Once home, we watched a little TV (I wanted to see the Love Actually sequel and Carpool Karaoke with Take That on the Comic Relief TV coverage) before heading to bed.

Saturday morning dawned bright and early. By which I mean it was a nice, bright day and the cat made sure I appreciated it good and early as she wanted fed! With her needs taken care of, I had a bit of time to myself before parkrun. It was another week on the alternate route as the weather hasn’t improved enough to firm up the grass section and I was feeling pretty good. My legs were fresh and wanted to run fast, but I was consciously reigning it in as I knew I had 20 miles on the schedule the following day! I still sneaked it in under 24 minutes with a 23:53 (and rather surprising second mile of 7:37!).

IMG_1009Sadly there was no Hatha yoga this week as my teacher had a wedding to attend, so instead I headed home to shower before meeting Steve for the weekly food shop. Since the weather was so nice I opted to walk into town and enjoy the sunshine. Errands done, I enjoyed a relaxing afternoon to ensure I was well rested ahead of my long run. This included some quality time with the cat (and yes, there was another pizza-related “incident”!).

IMG_1018Sunday also began with an early wake up call from the cat, but at least with the clocks going forward it could be considered to be at a more civilised hour! I had decided not to get worked up about the loss of an hour overnight and instead focus on getting enough sleep and just dealing with the fact that I would be about an hour behind schedule all day. Since it was a nice day it meant I was finally able to hit the country roads for my long run. I don’t like to use these routes through the winter as it can be pretty lonely and miserable, whereas on a sunny spring day I usually see lots of other runners and cyclists as well as all the newborn lambs in the fields!

IMG_1026I’ve been trying to overdress a bit on my Sunday runs in order to get some acclimatisation since the chances are it will be warm in Paris in a couple of weeks. If it turns out to be a cool day then that’s a bonus for this pale Scottish runner! This week was probably about as warm as I’m going to get before race day so I opted for similar kit to what I plan to wear in Paris, but with an extra lightweight top which I could remove if I felt the need.

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My route was much hillier than the marathon profile (and hillier than all my previous training routes!), so my overall pace was not quite as quick as I would like, however I know that I was hitting goal pace on the flatter sections, even towards the end of the run, whilst slowing right down on the hills in order to give me a better chance of recovering over the next few days. To be honest, simply getting this far in my training plan fills me with joy after the way things have gone over the last few years, and hitting that peak mileage gives me the confidence that I’m as ready as I will ever be for this race. Will I get my PB? That’s in the lap of the running gods, but I’m going to give it my best shot!

IMG_1034And now, the taper. I’m experimenting with a two week taper rather than the traditional three as I’ve found that leaves me feeling a bit sluggish and heavy-legged for race day. If a training schedule is tailored to an individual and a recovery plan is different for every runner, then surely the nature of the taper is too? I guess we’ll soon find out…!

What will be the peak mileage in your training plan?
Do you use a three week taper or have you tried something else?