Week in Review – A Cheeky Half!

Another week, another week in review! As ever, linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to bring you my weekly roundup.

From the title of this post you might have worked out that there was a half marathon in there, but here’s how the rest of my week looked:

Monday – swim
Tuesday – bike reps @ the gym
Wednesday – hill reps
Thursday – Ashtanga yoga
Friday – Rest
Saturday – Loch Leven half marathon
Sunday – rest

At this point I’m in a bit of an odd place training-wise. The furthest I’ve run since Paris is 8 miles, but still have decent fitness from my marathon training cycle. I’m looking forward to capitalising on this over the summer, but right now am amused by having sufficient fitness to complete a half marathon without any specific training. Just another reason to be grateful for marathon training!

I began my week, as ever, in the pool. I’m really enjoying my Monday swims lately as I’m beginning to feel a bit more confidence in the water and can find a rhythm more quickly. What I need to work on is having more continuous swimming i.e. not stopping between lengths. It will come!

On Tuesday I was a bit pushed for time but still managed to squeeze in a set of intervals on the bike at the gym. No time for any mobility work or anything this week though as I had plans with my sister. We were seeing the second instalment of the trilogy of First World War plays which began last year with The 306: Dawn. This year was The 306: Day and where last year the focus was on the stories of some of the 306 men who were executed for cowardice, deception and mutiny, this year the focus was on the women at home. Three of the women were connected to characters from the first instalment and some of the same music was woven through to give greater impact, so while you could have watched it in isolation without having seen last year’s production, it was definitely more powerful if you had. Dawn had me in tears, but Day had me torn between tears and anger as I felt driven to start a revolution 100 years too late as I watched the way women were treated for standing up for themselves and the men in their lives. Shocking that this was seen as acceptable and I’m so glad there has been progress since then.

I was a little distracted during the performance as I recognised the male actor who appeared but couldn’t quite figure it out. Checking the programme he had a Casualty credit (but then most UK actors do!) and I thought he might have been a regular. It was only afterwards that I was able to look him up and remembered exactly who he was!

fullsizeoutput_1e00Wednesday was a repeat of the same hill reps from last week. It felt tougher this week and I’m still not sure if I was a bit sluggish or if it was because every time I turned to run up the hill I found myself running straight into a headwind. Tough, but I know it will make me stronger and hill training is definitely going to be key in preparing for the Loch Ness marathon which is an “undulating” course with a hill at 18 miles, exactly when you don’t want it!

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IMG_1845On Thursday I enjoyed a fantastic Ashtanga yoga class. It’s been about a year now since I began my yoga journey and every week I love it more. This week was special because a lovely lady who used to be a regular at the class returned as an observer as she is just finishing her yoga teacher training course. Having an extra instructor meant more opportunity to be adjusted, not because of issues in how I approached a posture, but to help me move more deeply into it. It was so nice to see her and at the end of the class she commented on how much progress she could see in my practice, which is really good to hear.

Then it was Friday, perhaps the most exciting day of the week. Not because it was scheduled as a rest day, but because the reason for that rest was a trip to Glasgow to see TAKE THAT live in concert! I’ve been looking forward to this for ages and as usual they didn’t disappoint. The band is renowned for the theatricality of their live shows and this one fetaured a cast of dancers and acrobats performing in the round with a set that changed levels and with props that flew around the stage and awesome lighting effects. I was on my feet throughout belting out every song and loving every moment.

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The thing about a concert, though, is that it’s inevitably a late night and heading through after work meant we only had time for food at the venue (pizza with a base apparently made of cardboard!). None of this is particularly ideal preparation for a half marathon, but that was the prep I had so on Saturday morning, after less than 7 hours sleep, I was off to Kinross for my race. Anticipating that I wouldn’t be at my finest, I had decided in advance to simply treat this as a training run with a medal and just take it easy rather than racing. This turned out to be a good strategy and I was pleased to find that even when at less than my best I was able to finish in just a little beyond 2 hours and feeling comfortable. I’ll write more about my experience of this race in a separate post, but I enjoyed it.

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Post-race we grabbed some food then had a relaxing afternoon of napping and reading before treating ourselves to a takeaway since we knew Sunday would be a rest day to allow our bodies to recover from a late night and a race. I even pushed the barrel out and had a Saturday night bath with Epsom salts, bubbles, a running magazine and a glass of wine. Lovely!

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It was nice going to bed on Saturday night and not setting an alarm (little chance of sleeping in anyway when you have a cat!) and waking when her majesty demanded food. It was then an easy day of coffee, food shopping (usually done on a Saturday) and a visit to my parents (there was cake again!). This must be what the non-runners do with their Sundays! It was nice, but I think I would get bored of this after a couple of weeks and be desperate for something different.

In the week ahead I’ll probably ease off training a little for a lighter week to make sure I recover well, then I’ll be back to my preparations for Loch Ness. September will be here before I know it!

How is your training going?
Any exciting events in your life?

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?

Week in Review – Race Week

And just like that, it was race week! Looking back, it hardly seems like any time at all since I began the year with the New Year Triple, but in reality there are many miles between the 1st of January and the first week of April. Today I’m linking up with Jessie @ The Right Fits and Jess @ Jess Runs ATL to share my preparations for race day.

Since it was the second week of my two week taper, things were a little gentler this week, while still maintaining the rhythm of my training. I also had the benefit of being off school for our spring break, so that meant more opportunity to relax at home and feel better rested for the big day. Here’s how my week looked:

Mondayswim rest plus sports massage
Tuesday – bike intervals at the gym then swim
Wednesday – 4 miles easy
Thursday – PT session plus Ashtanga yoga
Friday – travel to Paris
Saturday – Breakfast Run
Sunday – marathon!!

As you can see, I made a little tweak at the start of the week by removing my Monday swim. I’ve written a couple of times about my elderly cat (she’s 16 and a half!) who now has an age-related health condition. This can be managed, but she can be prone to infections and other side effects of her condition and she had been unwell over the weekend, indicating a need for a change to her medication. I hadn’t slept well due to listening out for her through the night (I suspect it was a bit like having a sick child!) and had an appointment for her at the vet on Monday afternoon so I decided to stay at home and keep an eye on her instead of going to the pool. The good news is that her new medication has her bouncing back and much more herself again, which has been quite a relief for me. To get a bit of movement in my day I simply walked to my sports massage then shifted my swim to Tuesday.

IMG_1093That swim came after my bike workout. I made this my final hard workout of this training cycle and completed 20 reps of my intervals – the peak number at every stage. It felt a bit different doing them in the morning, but I felt strong and this gave me some confidence in my fitness which was consolidated by a decent swim afterwards. I then enjoyed a short time in the hot tub and sauna before heading home for a restful afternoon. My post-bike selfie also provided some entertainment for people on social media. Clearly I worked hard lol!

IMG_1094On Wednesday my traditional hill reps were replaced by an easy run to keep my legs turning over. Steve suggested about 4 miles and I set off on a loop I quite like, guessing a bit at the distance. It turned out to be 4.75 miles. Oops! Still, it was a nice start to the day and in the afternoon my parents, fresh back from a winter in Florida, visited for a cup of tea and a discussion of the cat’s medical needs since they would be taking care of her over the weekend.

IMG_1096Thursday was a beautiful day. The kind of day that makes you want to go for a run, but by this point my running legs were being rested ahead of the marathon, so after I had done all the things I needed to do to get organised for the weekend (by which I mean making lots of lists. I do love a list!), I decided to take a walk in the sunshine and enjoy poking about some of the nearby paths that I run along while I could take advantage of a more leisurely pace. I’d have loved to stay out longer but had packing to do!

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IMG_1151In the early evening I then headed to the studio for my usual PT session with Steve for some final work on my upper back mobility. Yet again, he couldn’t resist diving into my selfies!

IMG_1159After that, Ashtanga yoga. I REALLY enjoyed the class this week. I felt centred and like I flowed well between postures and in some I felt like my flexibility had improved a little more. I suspect things will feel a bit different next time in my post-marathon body! If I can get anywhere near my toes it will be a miracle lol!

Friday is usually my rest day, but this time it was my travel day. I got up early to make sure I had time to not only get myself ready, but to make sure I had given my furbaby all her assorted medications before leaving so that it would be a little easier for mum later in the day. I had packed everything for my trip the night before, so it was just a case of popping in the last minute items then we were off to the airport. We had expected to bump into Simon, who we had first met under similar circumstances last year, but before that we also bumped into Steve’s friend Fiona who now lives in Paris but had been back in Scotland for a few days and was heading back home to run the marathon as well. The departure gate at the airport is starting to feel like an annual reunion of the Paris marathon runners ha! We chatted a bit while waiting to board which helped to pass the time. Once on board, we discovered that there was an ITV film crew involved in making a documentary about becoming a pilot on board the flight. They were mainly filming in the cockpit but were also getting some shots around the cabin. I’ll now have to watch out for this coming on TV just in case I can spot myself!
IMG_1167The remainder of the weekend will be covered in more detail in separate posts, however I’ll include some highlights here:
Our first port of call in Paris was the Expo to collect our race packs. We ate there at the pasta party, had a look around the exhibits then headed for the hotel to unpack and get some rest (after a quick walk to pick up some bottles of water, during which I “returned the favour” with Steve’s selfie!).

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IMG_7550Saturday we were up bright and early for coffee and croissants before heading over to the Place du Palais Royal for the start of the Breakfast Run which was using a new route this year. I always love this event as it truly has such an international feel and we always find ourselves chatting to complete strangers, bound by the spirit of the marathon, and often stay in touch with many of these people via social media or our blogs afterwards. This year was no exception, and of course I have a photo or a hundred to remember the experience! Afterwards we enjoyed a second breakfast of coffee, pain au chocolat, banana and water while taking in a lovely view of the Eiffel Tower across the Champ de Mars!

IMG_1252 IMG_1268We then meandered back to the hotel to get changed then headed out for some lunch and a few “errands” before opting for an afternoon nap and some chill out time back at the hotel before dinner. Basically it was a day revolving around food and marathon preparations!

IMG_1340On Sunday we were up early to get breakfast as soon as it was available, before getting organised for the short walk to the start/finish area. I had been watching the forecast all week and every time I looked, it was getting warmer. Walking up to drop my bag off before 8am without any need for warm clothing was already an indication that temperatures were going to soar. In the end, that put paid to my plans for a sub-4 time. I’ll write more about this in another post, but I know from speaking to others that practically everyone was much slower than anticipated and had to reset their goals in order to complete the race. It may have been disappointing on the day, but my time of 4:32:07 is actually my second fastest marathon time ever thanks to my oddly chequered history with the distance, and knowing that this was a below par performance gives me hope that I CAN do it under different circumstances. Once I’m recovered, I’ll be thinking about my next marathon and having another go at that elusive goal.

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IMG_1389And that’s it. A valuable reminder that it doesn’t matter how well your training goes, there can still be a spanner in the works come race day. You can only control so many things, and sadly the weather isn’t one of them. By resetting my goal I finished feeling healthy and injury-free so I can pick myself up, dust myself off and live to race another day. That’s way more important than risking my health over a finish time.

Look out for further Paris-related posts later this week with all the details!

Did you run or race in the heat this weekend? How did it go?
Anything you’d like me to write more about in my Paris roundups?

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?

Week in Review – It’s All About Recovery!

Phew! Not long to go now until marathon day! For now it’s time once again for my week in review. Linking up as usual with Jessie @ The Right Fits and Jess @ Jess Runs ATL.

This week, my plan was completely different as I needed to make sure I recovered well from the Inverness Half Marathon. The last thing I wanted was to run a PB then pick up an injury that would put my marathon at risk! I’ve done the majority of the hard work now, so a recovery week could only be a positive. Here’s how my week looked:

Monday – sports massage
Tuesday – 10 mins easy on bike then swim
Wednesday – recovery run
Thursday – PT session then Ashtanga yoga
Friday – rest
Saturday – parkrun then Hatha yoga
Sunday – long run

On Monday I was tired and my legs were pretty weary and tight – not a big surprise given I had run a hard parkrun and a half marathon PB on consecutive days! I kept moving thoughout the day then headed to my sports massage in the evening. It was good to have my muscles worked and reassuring to know there was nothing untoward going on, simply that my legs had been worked hard!

My calves were still tight on Tuesday, and I decided it would be good to move my legs a bit more but without any impact so Steve suggested an easy 10 minute cycle before heading for my swim. I definitely couldn’t have done a set of higher intensity reps, but 10 minutes of moving my legs was nice and I had a good swim afterwards. I even got some useful tips afterwards from a very proficient swimmer and I’ll be working on those next time.

By Wednesday my legs were feeling better, but not completely back to normal so a recovery run was definitely in order! I chose a route I like which is gradually downhill for the first mile then flat, finishing with a brief uphill to finish. I could feel the weariness in my legs and I felt tired, but I knew this run would help get things to get back to normal. It wasn’t my greatest run ever, but it served its purpose and I still spent a little time afterwards wearing my medal from the International Women’s Day virtual race the previous Wednesday which had arrived that day. I can confirm that it’s a pretty chunky bit of bling!

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IMG_0973I felt really exhausted on Wednesday evening so practically as soon as I finished my dinner I was scooping up the cat and heading to bed where I fell asleep almost immediately. Poor Steve thought he was going to have to sleep in the living room with the two of us taking up all the bed! I definitely felt so much better the next day though 🙂

From Thursday my training routine was a bit more as normal. First there was a PT session with Steve and we did a little more work on shoulder/upper back mobility (the tightness in my right shoulder had been noticed by my “swim coach” on Tuesday) using both the core momentum trainer and another highly technical piece of kit…a broom handle!

IMG_0975Then it was off to the yoga studio for my Ashtanga class. I feel like this made the biggest difference out of everything I did to recover from the half marathon as my legs felt great afterwards and when I awoke on Friday morning I finally felt like I had my own legs back!

Friday was my usual rest day and meal out. That pint of beer with my dinner always gives me something to look forward to and feels like a mini celebration of another week survived! On the way home I spotted this little guy, who narrowly avoided being stepped on!

IMG_0977Saturday was a bit cooler again, but still decent conditions for parkrun. We were on the alternate course again, but since I was taking my recovery seriously I didn’t want to run as hard as last week. I ran the first mile quite conservatively, but once I had completed the first lap of the Inch my legs seemed to remember what it was like to run faster and wanted to push on a bit. I ended up running each mile a bit quicker, but with an official finish time of 24:19, I stuck to my self-imposed limit of a 24:XX time.

IMG_7309 IMG_7314As usual, parkrun was followed by my Hatha yoga class which felt really good this week. Lots of lovely work on the floor which I did with my eyes closed to enjoy the time to myself and I felt really relaxed and well stretched out when we finished. As has become my habit, the rest of the day was spent relaxing and napping with my suPURRvisor. Perfect!
IMG_0979Sunday saw me with 16 miles on the plan and I decided to run near enough the same route as my previous 16 miler, but with one minor change which, although including an extra hill, would then mean a direct run home rather than a slightly circuitous route to make up the mileage. I also decided to keep the pace nice and easy. I allowed my legs to go a little faster on my 18 mile run a couple of weeks ago, but since I had stuck to lighter workouts during the week I didn’t want to push it too much – the long run is about distance rather than pace and the fact that I was able to run a half marathon PB last week following this method gives me confidence that it is working. But despite the easy pace I was surprised to discover afterwards that I was actually a bit faster than my previous 16 mile run, further proof that my fitness is improving. I also discovered that thanks to a predominantly purple kit selection, I pretty much looked like a berry!

IMG_0997All in all, I’m pleased with my week. My performance in my long run tells me that taking the time to recover properly was the right decision and has actually helped to improve my fitness. Now to hope it all comes together in Paris next month…

How do you recover from a hard workout/race?
Do you have a goal event coming up soon?

Week in Review – Time For A Tune Up

Things continue to be busy at work as the deadlines for coursework loom, but somehow I’m still managing to fit in my training around it all. Here’s my regular week in review, linking up with Jessie at The Right Fits and Jess at Jess Runs ATL.

Believe it or not, I actually managed to complete all my workouts on the planned days this week with no changes or omissions – I think that means a grand total of two “perfect” weeks since the start of January! I keep mentioning this as a reminder that sticking rigidly to a plan doesn’t always work, but I know I’ve made progress and am now stronger and fitter even with some shuffling around of workouts each week.

Here’s how this week looked:

Monday – swim
Tuesday – bike reps at the gym
Wednesday – hill reps
Thursday – PT session plus Ashtanga yoga
Friday – rest
Saturday – parkrun plus Hatha yoga
Sunday – half marathon

Monday was the morning after the run before. I was tired (18 miles at the busiest point in the school term will do that to you!) but my legs felt ok. Weary, of course, but not really achy which was good. Still, it was nice to get in the water at the end of the day. I did find it a bit harder to get into a rhythm with my breathing though, probably because I had worked my body hard the day before, but felt much more refreshed for getting in the pool and having a swim anyway.

Tuesday is bike reps day. Nothing of note to report here, it was just two more reps onto the workout I did last week. It’s tough, but I’m tougher and I know I’m much stronger now because of working through these reps each week since late last year.

My Wednesday hill reps also formed my entry to a virtual race organised by Women’s Running magazine for International Women’s Day. There was something so inspiring about listening to my favourite podcast (The Tough Girl Podcast which had a special episode for IWD) and thinking about the #BeBoldForChange message for IWD that gave me that extra oomph for the one final rep that I’ve now added to this workout. Basically it’s the same workout as before (5-4-3-2 reps to a series of lampposts) but by adding one rep to the final lamppost I now run right up the hill. Even saving a little something for that last rep, I still managed to run some of the earlier ones a bit quicker again which is really pleasing.

IMG_0942On Thursday I asked Steve to take me through some exercises for my hips. I’ve had a sensation that there was an imbalance between them and wanted to make sure I addressed that given my history of problems with my left hip. The issue seems to be less that my left hip was weak, more that my right was taking over, so we worked through some movements to help even things up. After that I had a really good Ashtanga yoga class. There were just two of us again this week and I felt really strong and centred throughout my practice. Just what I needed!

Friday was my rest day. I always look forward to this as I’m so tired at the end of the work week, especially right now as so much coursework is due and we’re close to the end of a very long term. This week I had a few errands then, as usual, Steve and I headed out to eat. I DEFINITELY needed my beer this week! Usually I have a curry to eat with it, but this week there was a ribeye steak on the specials menu and I really fancied that instead. It was delicious!

IMG_0946Parkrun this week was a little different as the team had opted to switch to the alternate route since the grass section has been getting so boggy. The weather hasn’t really helped it to firm up, so giving it a rest for a couple of weeks should help a bit. The alternate route is two laps of the Inch which, as regular readers may remember, is a route that always makes a little piece of my soul die! On the plus side, it’s a flat and fast route and the conditions this week were grey but still, offering the opportunity to run well. Parkrun rules state that alternate courses should be a little longer than the regular route so that there are no PBs set that will be too difficult to beat on the regular route, but I was still presented with a bit of a dilemma: on the one hand, I knew I had a half marathon the following day so didn’t want to overdo it; on the other hand, I was really curious to know what sort of shape I was in over 5k as I knew the state of the grass had been slowing me down recently. In the end I decided to treat it as a tempo effort and run comfortably hard but with the knowledge that I could speed up at any point. I was therefore delighted to run each consecutive mile a little faster and to finish with my fastest parkrun time since August (23:39). A very encouraging sign for my fitness!

IMG_0947Next up was my Hatha yoga class which I always really enjoy as I find the stretching really helps to reset my body after my week’s training so I feel ready for my longer run on Sunday. I then continued the relaxing vibe with an afternoon on my recliner watching TV and taking a nap with the cat (she’s in charge of rest and naps, remember!).
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And then it was Sunday. This year we decided to enter the Inverness half marathon as a tune-up for Paris. Steve actually did this race last year, but I wasn’t at that point ready for the distance after my stress fracture so didn’t go up there. Like Saturday, I was unsure what to do. If I want a sub-4 hour marathon then my goal pace needs to average out faster than 9:09 per mile, so my target is 8:50-9:00 per mile. Since this was my tune-up, I wanted to make sure I could hold that pace, however I also knew that my half marathon PB of 1:56:35 averaged out at 8:58 per mile, so saw the opportunity to FINALLY run a new PB – it’s been my PB since 2012 after all! In the end, I decided to run to feel with the aim of running each mile at, or faster than, goal marathon pace. This would allow for slowing on hills but some faster sections downhill over the undulating course. I’ll be writing a separate race report, but spoiler alert, I got a new PB with my 1:53:03 finish! Delighted doesn’t even come close!

IMG_7263The race starts at lunchtime so despite a big breakfast and pre-race banana, we were both starving and made a bee-line for McDonald’s afterwards. Not exactly healthy, I know, but ok as a post-race treat for some fast energy until we got home. It was a long drive back so we finished the day tired but happy (Steve got a PB too).

IMG_0962So as weeks go, this has to be a good one. I recovered well from my 18 miler, ran a solid time at parkrun then followed it up the next day with a half marathon PB. Now to see if I can convert that into a marathon PB next month…

How has your training gone this week?
Any PBs to share?

Week in Review – The Monster Month Begins

March means the big miles in marathon training, so this week my focus has really been on looking after my body to ensure I complete these longer runs healthily. As ever, I’m linking up with Jessie at The Right Fits and Jess at Jess Runs ATL for my weekly training roundup.

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Just for a change, I moved things around a bit again, but this time it was to accommodate changes I had to make last week rather than issues this week. Here’s how my week looked:

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

After missing out on both my yoga classes last week, I decided to begin my week with a Hatha class to stretch out my body and get the week off to a good start. It was a great class focusing on hip opening and I really enjoyed it. Staying a bit later at work for a meeting meant there wasn’t quite enough time to squeeze in my swim but I had expected this and was quite happy to move my swim to Tuesday.

Before that swim I had my bike reps to do. It was the same work/rest intervals as last week, but with two more reps added on. I knew that last week I had been a little tired thanks to some broken sleep (not such a problem this week!) so was interested to see how I felt during the workout. Overall I felt like I was much stronger throughout the workout and was able to work harder. I also enjoyed my swim yesterday as I finally progressed from swimming single lengths with a stop at the end to turn, to turning right round to swim continuously in “doubles”. Hopefully I’ll be able to keep progressing this. After all that I was ready for a nice relaxing evening. I think the cat was tired too as she tried to take a nap inside my training journal!

IMG_0880Wednesday is hill rep day and I had my last set of my current workout to do and I was pleased to find I was able to run some of the reps a little faster again. It was particularly pleasing to run the last two to the furthest lamppost faster than before. Next week I’ll have one further rep to add to the top lamppost on the hill. It will be tough, but it’s just one rep – I can do it!

IMG_0882IMG_0885On Thursday I headed to Steve’s studio for my PT session. We worked a little bit on knee drive, but the main focus was on shoulder/upper back mobility as Steve has observed a tightness there when he watches me finish parkrun. It was a combination of the good old core momentum trainer and a gym ball for this one. Once that workout was done, I was off to the yoga studio for my Ashtanga class. I really missed this last week and really enjoyed this week’s class. It was great to stretch out and feel my body getting more flexible.

By Friday I was ready for a rest, but first it was a trip to the vet for a followup appointment – the joy of having an elderly cat! She’s doing pretty well though so fingers crossed there won’t be any more trips for a couple of months when she gets her next check. Once home, we chilled out on the armchair for a while until Steve came home and it was time to go and eat. I’ve slept much better this week, but was still tired as we’re pretty deep into a busy term alongside all my training so I was pleased to get to bed.

When I woke up on Saturday (early as the cat wanted fed!) the weather was pretty poor. Once The Boss was fed I headed back to bed to sleep a little longer, but sadly the weather didn’t improve in that time: it was going to be a soggy parkrun! As it was the first Saturday of the month I was a pacer again and had the 26 minute bib. Last time I was a little slower at 26:11 so wanted to work on getting a bit closer to 26 minutes. I completely reset my watch to kilometres so I would get more frequent alerts and checked my required pace. Despite the rain and very boggy grass section, I was pretty much on pace for more than half of the run, but was a little too fast over the last kilometre or so and ended up finishing in 25:37 – oops! I don’t think I had anyone running with me, but if I did then they maybe got a better time than they were expecting!

IMG_7187 IMG_7215Following a quick shower to wash off all the mud and warm up bit, it was off to my regular Saturday morning Hatha yoga class. It was a quiet class this week as lots of people had other things on, butI don’t mind that as it means a bit more attention from the teacher when needed. I really enjoy the stretch after parkrun, especially through my hips and hamstrings, so I feel good ahead of my Sunday long run.
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Sunday began much like Saturday with an early call to feed the cat then a return to bed to snooze for another hour or so. On the plus side, the weather was much more settled so I wasn’t going to get a soaking! This week was the first of The Big Ones as I had an 18 mile run to complete. Up to now I’ve been keeping the pace deliberately slow on my long runs, aiming for somewhere in the 9:30-9:40 per mile range, but since I’ve often caught my legs trying to go faster, I decided for my longest runs to just go with how I feel, keep it fairly comfortable and see what happens. For this run I came out with a 9:22 per mile average, but this included running up some pretty steep hills so clearly I was much quicker over the flats and downhills. At several points in the run I was running at, or faster than, my goal marathon pace without having to try – even towards the end! – so that leaves me feeling optimistic that my training is falling into place and that I CAN continue to target my goal for Paris. Next week I have a half marathon which I’ve entered as a tune-up race so it will be interesting to see how I perform in that. It all seems like it’s getting so close now!

IMG_0928All in all, I’m pleased with my training this week. I felt strong on the bike, strong on the hills and ran my 18 miler better than I ran my 16 miler. Lots of positive progress – fingers crossed it continues this way!

Any positives in your recent training?
How will you progress your training in March?