Friday Jul 18 |
 | Long run 2:48:30 [4]20.11 mi (8:22 / mi) | |
| ahr:173 max:182 shoes: Blue Saucony Grid |
| For the first time, I feel today like I can actually run a marathon in a half decent time. I have just over two months to go and today was hilly! All the way upto Hill End, further climb up to the old Fort, climb by the reservoir and slight incline through the Pentlands. There was about three miles downhill at the very end when I was just starting to tighten, meaning I had to really fight them. But I was able to fight , and not just plod!
So what's changed?
I ate 3 or 4 jelly babies every 40 mins instead of a few halfway. When I ate I drank "homemade sports drink" (squash with added salt, bleurgh!). I was also more rested having taken my training plan outside the restrictions of a week onto a key session - 2days - key session - two days pattern.
Whatever it was, today this madness has finally started to feel within my grasp! |
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| C • Wow 5 |
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| C • Madness 1 |
Thursday Jul 17 |
| Note | |
| (rest day) |
| Rest day today in prep for 20 miles tomorrow hopefully! |
| Cycling 40:51 [2] | |
| ahr:121 max:155 |
| Cycling in and back. |
Wednesday Jul 16 |
| Cycling 26:38 [2] | |
| ahr:137 max:165 shoes: Blue Saucony Grid |
| Cycle to work via Mr G's with correctly written rent cheques this time. Why he's now M S Ghafoor and not A Ghafoor as he was the whole of last year I don't want to know. |
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| C • maybe 1 |
| Cycling 20:07 [2] | |
| ahr:110 max:151 shoes: Blue Saucony Grid |
| And to the gym...took me a looong time today. |
| Circuits 30:23 [3] | |
| ahr:108 max:155 shoes: Blue Saucony Grid |
| Set of plyos - I am so slow at rebounding now! Ankle hops, power skips, hrudles, long jumps, box jumps. |
| Recovery 12:40 [2] | |
| ahr:124 max:147 shoes: Blue Saucony Grid |
| Started a recovery run on the treadmill but got far too bored and just cycled home instead. |
| Running 37:23 [3]3.42 mi (10:56 / mi) | |
| ahr:158 max:180 shoes: Blue Saucony Grid |
| So, told Kir I wasn't recovery running, then panicked she wouldn't check her phone, legged it to the Pleasance, she wasn't there, realised it was actually a gorgeous evening and thought I'd go for ten more mins, then suddenly found myself halfway up the Seat. Gorgeous views, hazy in the distance, can't remember the last time I was up there. Distance isn't accurate as I was on windy paths, but more interestingly, I found a bit of mapmyrun where they didn't match up the aerial photos correctly. I was very confused for a short while! |
| Stretching 9:27 [0] | |
| ahr:90 max:107 shoes: Blue Saucony Grid |
| Actual real life stretching again, albeit slightly less enthusiastically than the first time I did that routine! |
Tuesday Jul 15 |
| Cycling 27:45 [2] | |
| ahr:127 max:155 shoes: Blue Saucony Grid |
| Cycling into work via stupid Leith Post Depot. |
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| C • The Ting Tings 4 |
| Warm up & strides 7:50 [3]1.0 mi (7:49 / mi) | |
| ahr:161 max:171 shoes: Blue Saucony Grid |
| Quick warm up for tempo run - mid experiment so no time for strides. |
| Tempo run 27:01 [5]4.0 mi (6:45 / mi) | |
| ahr:185 max:195 shoes: Blue Saucony Grid |
| Tempo run - concentrated on form until the last mile which was just hard work, and swear I was faster than when I was doing intervals. It felt better anyway! And the sun shone. The last mile had a few inclines, especially right at the end which was a bit of a killer. |
| Recovery 8:50 [3]1.0 mi (8:49 / mi) | |
| ahr:173 shoes: Blue Saucony Grid |
| A brief walk to get my breath back then legged it back to the lab to wash my primary antibodies off! Two more hours work now, boo! |
| Cycling 21:44 [2] | |
| ahr:133 max:156 shoes: Blue Saucony Grid |
| Abd the eventual cycle home at about 8 o clock. Look at me being all dedicated PhD student. Tired and a bit achey. Early night! |
Monday Jul 14 |
| Circuits 23:58 [2] | |
| ahr:126 max:162 shoes: Blue Saucony Grid |
| Short core circuit with 6kg and then did assisted dips and pulls ups with -36, which surprisingly were absolutely fine. Can you trap nerves in your back? |
| Cycling 15:33 [2] | |
| ahr:135 max:162 shoes: Blue Saucony Grid |
| Into work. |
| Running 54:33 [4]6.3 mi (8:39 / mi) | |
| ahr:173 max:187 shoes: Blue Saucony Grid |
| Today I ran off the roads, and it was soooo much fun! Can't wait to go orienteering again! Went up and bantered about Costorphine and then back via Water of Leith and the Art Gallery. Lots of turns in Costorphine so distance probs a bit short, but I was surprised at how rubbish I am on proper hills now - gradual inclines are fine, but the one at the start of Costorphine was not! By the end legs felt really good for the first time in aaaaaages. |
Sunday Jul 13 |
| Note | |
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| Back appears much better today, no spasms at all, just a bit of an ache. Some serious WOC watching about to commence and then will be back to it tomorrow. |
Saturday Jul 12 |
| Note | |
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| So today I stepped out of the door and after 4 steps it became obvious there was no way I was managing to do my long run today. Shooting pains up my back (I think it's one of my serratus muscles on my right side, it feels deeper in than lattisimus dorsi) whenever I stepped. So I called Mhairi and she abandoned her jumping on the bus to Flotterstone mission an we headed to the gym instead. No idea what I've done - I definitely didn't do anything singularly that pulled it - maybe a small tear from lugging those boxes that was made worse by something in the gym on Thursday. |
| General aerobic 45:38 [4] | |
| ahr:146 max:168 shoes: Blue Saucony Grid |
| 40 mins of random programme on the bikes. Felt tough and a lot of sweat! |
| General aerobic 45:00 [4] | |
| ahr:157 max:176 shoes: Blue Saucony Grid |
| 40 mins of cross country programme on the cross trainer - slight twinges in back at start but fine after two minutes. Surprisingly tough! |
| Stretching 19:39 [0] | |
| ahr:88 max:111 shoes: Blue Saucony Grid |
| First run through Big Jon's ten step stretching programme felt good! Back is now aching a bit bit not shooting pain. Might try cycling to Hillend and doing some uphill running tomorrow, walking down. |