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Brighton Marathon Training: Week 5

1/27/2019

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This week has felt like a long week; which on reflection I think is due to the fact the past seven days have featured a few varied emotions (often self inflicted!), in addition to managing my training around winter weather conditions. I have also attempted to maintain a bit of a life outside of running - believe it or not I do try and have one!

MONDAY: Body Pump class

TUESDAY: this morning began the start of a cold snap of weather, and as I headed out for my early miles I was quick to identify the slight ice patches on the pavements. I had 6 miles with 12 x 400m intervals and 200m recoveries planned; conditions were not ideal but with a bit of caution it was possible. My splits were therefor not quite as fast as I would have liked, and I had to try really hard not to be harsh on myself post run and ignore the voice in my head telling me I should have pushed myself more. Logging my runs and keeping this blog helps me keep things in perspective though, and I now know in the conditions I did do my best.

WEDNESDAY: as I left work Tuesday evening it was snowing and it was also harshly cold. I was anxious about what the weather would bring overnight, as my only chance to run today was in the early morning before work. It did cause me worry and a lot of time spent analysing weather apps - again on reflection I needed to just accept I could not control mother nature! It was -6 when I woke, so I layered up and braced myself for a true winter run. The pavements were very icy, and I tentatively began running, assessing virtually every piece of pavement I placed my feet on. I had 7 miles to run, which thankfully were only 'easy' paced, so I at least had no pace pressure. I would say the paths were probably my absolute limit on which I would be willing to run on, I managed my miles, but I had to keep my pace very easy, around 9 min/mile. To be honest, I was more relieved just to make it home in one piece! In the evening I had a taster session for the next block of Strength and Conditioning for Runners sessions I have signed up to, and with a focus on endurance, I am very excited to begin this alongside my marathon training. 

THURSDAY: Rest Day - the ice remained today and after yesterday's run I knew there was no way I was attempting tempo miles on slippery pavements. My vague aim was to go out running after work when the ice should have melted. However, I finished work late, was hungry, tired, and deep down I just knew I was not going to log quality miles if I forced myself out. It took some convincing in my mind, but I told myself a rest day was best.

FRIDAY: I woke up ready to attack my tempo miles today. The weather was a somewhat tropical 3 degrees, and with no ice, I could run stress free. I ran a strong 6 miles, with the middle 4 miles aiming for 7.20-7.30 min/mile pace, and  was so happy I had - eventually! - decided to switch things around. 
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SATURDAY: on Friday evening personal things had cropped up again; but rather than let this upset me to the point of tears, as it probably would have done last year, I woke today with a sense of determination and strength. I am not saying this is the sole reason why, after many months of trying to go sub 21 minutes again for a parkrun, that I finally did it today, but I think having that personal self confidence rather than feelings of self doubt certainly helped. Wearing my shiny new pair of Nike Pegasus running shoes, I lined up on the Lincoln parkrun start and as soon as the 'go' signal was given, found myself running alongside a fellow female runner. We had been running near each other for a number weeks now and chatting afterwards at the finish, and in recent weeks she had begun striding ahead of me and setting some great new PBs. I slotted beside her and instantly my aim was to simply stick with her; I never looked at my watch, just trusted her pacing. As the final mile hit we shared a few words, pushing each other to keep going, which we did. Crossing into the finish funnel I was incredibly happy to read 20:50 on my watch face, with my new run buddy setting another new PB a second ahead of me (see image). I thanked her enthusiastically and extended a hand for a shake, which somehow turned into a spontaneous and joyful shared hug as we shuffled to collect our finish tokens. I loved sharing that feeling with someone else, a magic parkrun moment to add to the collection.

SUNDAY: to add more to an already quite complex week, Saturday night had involved drinking gin and dancing until the early hours with my work colleague. It was not ideal long run prep, but my colleague is also a good friend of mine, and we had this occasion arranged for a while and to be honest probably both needed a bit of an unwind. As much as I love running, I did not want my long run to become an issue. So today's long run happened a little later than normal, by which point the already strong wind had become incredibly powerful - typical! I had an easy 16 miles on my plan, so headed out with no pressure on pace and just to log the distance. The first 8 miles were really comfortable; I felt fine and knew I was running much better than my 'easy' pace. The final 8 miles however were pretty much all into an often brutal headwind (see image); it literally stopped me in my tracks at times. I kept my legs steadily moving, actually laughing sometimes when gusts would almost throw me off balance. It was a challenging finish, but it was a test I felt my body was able to handle - even when probably not at 100%! For gin fuelled, wind battered miles, my average pace was 8.11 min/mile, which whilst a very good result, is probably not something I would want to repeat frequently!
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Brighton Marathon Training: Week 4

1/20/2019

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Another week where my training has ventured away from my more familiar Lincoln streets, with a work trip to Birmingham adding this week's variation. I have enjoyed the mixture of locations in the first quarter of my training - it keeps it interesting - although I will admit I was a little anxious about finding routes I felt comfortable running in the dark in an unknown city. I made it work though, and my 'Brum' runs have added to a good week.

MONDAY: looking ahead to the fact I would be away for three days this week, I wanted to bank a run on home Lincoln soil to relieve some of the pressure whilst I was away. My legs felt tired from Sunday's long run efforts, so I knew I would only manage an easier run, and I also gave my limbs some extra recovery by running in the evening and not before work - every little helps! I chose the steady 7 miles I had on my plan, winding around Lincoln streets just letting my legs tick over, finishing in time for a Body Pump class. 

TUESDAY: Rest Day - the start of my trip away, and with travelling commencing at 6.30am and the first day of the course I was attending due to finish at 7pm, I knew running was not going to be viable. 

WEDNESDAY: the feeling of fear before a run is not a nice sensation, and to be honest I am not sure what I was really scared of as I headed out for an early morning run in Birmingham - the unknown I guess. I had plotted a 2 mile loop which started from the lodge I was staying in and followed a few busier, well lit roads, before ending back at the lodge. With 7 miles on my plan I knew I would need to run this loop 3.5 times. The repeated nature of the route would add to the mental challenge, but I felt happy and safe to be able to enjoy my running, and that was the main thing. I ran alternating miles, 1 mile easy followed by 1 mile hard; however what I did not realise when I plotted my loop was the fact it included two long gradual hills, which I would of course run repeatedly - the joys! By the end my legs were tiring on the hills, especially as both seemed to fall on fast miles, but it felt good training.

THURSDAY: still in Birmingham I ran my little loop again - this time I had 6 miles on my plan, so only the 3 loops at least..! Intervals were not ideal on the hilly nature of the terrain, but I gave it my best shot, running 6 miles with 5 x 1000m reps and 200m recoveries. Pace wise I just ran the intervals with as much effort as possible, and my paces were indeed quite varied ranging from 6.55 min/mile to 8.03 min/mile; basically depending if I was on a hill or not! 
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FRIDAY: Rest Day

SATURDAY: last week I was disappointed with my run at Lincoln parkrun, however by contrast, this week I was really pleased with my performance. I started controlled, helped by a runner friend I have made who, when he is there, tries to rein me back in before I bolt optimistically away in the early stages! My pacing consistency showed with all my miles logging just under 7 min/mile pace, and when it came to the final mile I felt really strong and could push for the finish. I finished in 21:06, but felt I had more to give; maybe that sub 21 is in reach again soon. 

SUNDAY: a cold crisp morning and a chance for me to try something new on my long run. I had 14 miles on my plan; 7 of which were to be steady, with 7 harder miles to finish. I paced badly, but it actually turned out to be a very good run. For the first 7 mile I aimed for 8.30 min/mile pace, set off and felt as though I was steadily moving. I actually thought my watch as wrong when I caught the odd split tick over; I was running more like 8-8.20 min/mile pace. Despite running faster than planned, when the point came to up the pace I felt ready, and whilst before setting out I was hoping to be able to hold 8 min/mile at this point, I was now logging sub 8 min/mile splits. My final 7 miles actually were 7.46, 7.44, 7.53, 7.50, 7.38, 7.21 and 7.39 min/mile splits respectively. I have never attempted a longer run like this before, and I did have to focus quite hard to keep that pace at times towards the end, but I am pleased with how I managed the challenge and to finish with a 7.58 min/mile average overall (see image). A Lincoln week beckons next week and hopefully a little less running of loops!
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Brighton Marathon Training: Week 3

1/13/2019

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Whilst the first two weeks of this block of marathon training have been quite varied, mainly due to falling across the Christmas and New Year period, this week has been much more 'back to normal'. This is not without it's own challenges though, as like most people at this time of year, I am starting 2019 with some personal goals for the year ahead. My aims for 2019 are both running and non-running related, and it is already proving that perhaps the running ones are at least a little simpler to logically work towards! 

MONDAY: a tough Body Pump class - I am not sure why this class was especially challenging compared to normal, but by the end my body was visibly shaking with muscular fatigue. 

TUESDAY: as could have been predicted, my body was sore today following my Body Pump efforts, especially my quadriceps, which were even tender to touch. Intervals would test them at least, and I had 6 miles with 3 x mile reps and 400m recoveries on the plan. My aim was to run each mile rep as hard as possible; ideally improving on last week's tempo pace, which was 7.40 min/mile. Add a gusty wind to my achy quads muscles, and I had to push hard to log rep splits of 7.25, 7.33 and 7.29 min/mile pace. I was pleased with my times though in the conditions and considering how I was physically feeling. 

WEDNESDAY: my quads felt less sore but more stiff today, and this was apparent on my 6 mile run. My first two splits were slower until it appeared my legs seemed to loosen, and I then found a better stride, averaging 8.14 min/mile overall. The effect of going to Body Pump classes may be questioned by some, but the sessions have built so much strength endurance in my body and they also trains me to run through fatigue at times, which whilst tough, is beneficial.

THURSDAY: progression runs are not my favourite and not something I especially look forward to. I had 6 miles progression on my plan, starting at 9 min/mile and finishing sub 8 min/mile. Normally I go off much too fast to begin with and end up literally sprinting the final miles to try and keep my splits on track. I wanted to be disciplined today (and avoid a sprint finish!) so tactically planned a route which began with some steadier inclines to force myself to slow down a little. It worked, and I logged progressive splits of 9.02, 8.38, 8.14, 7.59, 7.50 and 7.39 min/mile. The benefit I found from executing this run better was that the final sub 8 min/miles felt comfortable, despite being a quick pace. Body Pump class in evening.
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FRIDAY: Rest Day

​SATURDAY: after a lot of parkrun tourism over the Christmas and New Year period, today I was back at my home Lincoln event. Whilst 'on tour' I had been running some good 5k times, so I felt optimistic that I may be able to run well at Lincoln, which is a lot flatter and a fully paved course compared to some parkruns that I have been running. A combination of my optimism and the fact that there was a record breaking turn out of runners meant I went out very fast; I wanted to start strong but also try escape the crowds a little. This led to a real final mile fade and a disappointing overall finish of 21:26. It was great to catch up with lots of familiar faces though, and although edging toward nearly 600 runners on a three loop course can be a little congested at times, I cannot complain about people wanting to be active, and Lincoln parkrun is certainly a great place for people to start this journey. 


SUNDAY: a strong 13 mile run at times against an equally strong wind. Lying in bed I could hear the wind howling outside and I was not sure how much this would influence my plans of trying to run a faster long run. My aim was to stick between 8.10 and 8.20 min/mile pace, however I surpassed this, finishing with an average pace of 7.59 min/mile (see image). The wind was in my face and noticeable at times, but there were pockets of shelter, which helped. My legs also felt strong, and whilst I admit toward the end I was probably pushing a little more to hold my pace, a number of the miles felt comfortable and natural. After a disappointing 5k yesterday, 13 strong miles felt good, and when marathon training is probably more important right now!
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Brighton Marathon Training: Week 2

1/6/2019

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This week saw the start of a New Year and I began 2019 the only way I would want to - running! After welcoming the 1st January and surviving the return to work/normal routine, the weekend saw me head to Liverpool to watch my recently adopted second favourite football team, Lincoln City, take on Premier League Everton in the FA Cup. Here I was able to complete more parkrun tourism and run miles with my ever supportive sister and her boyfriend. Simply put, its been a good start to the year.

MONDAY: New Year's Eve Body Pump class. After a week away from any form of strength training over Christmas, this class tested me a little - it really does not take long for this form of my fitness to start to fade. 

TUESDAY: welcoming in 2019 with a New Year's Day double parkrun seemed a great idea to me, as it appeared thought many hundreds of other people, with record turn outs recorded at parkrun events across the country. I opted to 'do the double' at Normanby Hall parkrun at 9am, followed by Scunthorpe parkrun, which started at 10.30am. I had ran Normanby once before and really enjoyed the course, which is set in a beautiful country park. My work colleague also runs here, and he always encourages me and takes interest in my running, and this spurred me on more to go back. I did not hold back at Normanby, thoughts of another 5k to follow were far from my mind, and I pushed my legs hard through the enjoyable mix of woodland and tarmac course. On a section where its possible to pass other runners I spotted my colleague and his wife and waved enthusiastically at them - 'less waving, more running!' - came my colleague's reply in his typical no nonsense attitude. This made me laugh and simultaneously made me even more determined to sprint for the approaching finish. I crossed the line as second female in 21:04 - my best time for many months. Arriving at Scunthorpe parkrun I already knew I was going to have to dig deep to ask the same of my legs again, but I wanted to give it my best shot. At the start my legs felt jaded and the course, which is two loops of a park, tested me more than it should. Although virtually flat, there are a couple of minor inclines, which felt like full on hills to my legs each time I attacked them. I finished in 21:46, a time I fought hard for to keep in sub 22 minute zone. Scunthorpe was a new parkrun for me and I would like to go back and test myself there again one day - maybe with fresher legs!

WEDNESDAY: back to work and back to the 5:30am alarm call for early morning running. 5 miles at 8:30 min/mile pace were on the plan and I made sure I stuck relatively close to this, averaging 8.22 min/mile pace, as I could feel the slight tightness in my legs from effectively racing a double parkrun the day before!

THURSDAY: I felt slightly anxious about today's tempo run; whilst at the moment the mileage demands of my plan are not too much of a jump for me, speed work is something I have not been focused on a for a few months now. I ran 5 miles with the middle 3 miles aiming for half marathon pace, logging splits of 7.46, 7.53 and 7.44 min/mile. Maybe my anxiety was slightly caused by the fact I probably optimistically thought my tempo pace should be akin to my current half marathon PB pace - on reflection this is a little too ambitious right now, and I quickly stopped myself being too harsh on myself post run when I did not quite meet this target. 
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FRIDAY: Rest Day

SATURDAY: in Liverpool and staying with my sister we headed to Croxteth Hall parkrun, another new parkrun tourism destination for me and my third parkrun of the week. A further new aspect was also the fact that this course is a 'one lap' route, something I have never completed before. I was looking forward to running here and it lived up to expectations; set at another country park type setting, the course wound through paths and woodland - I felt like I was truly exploring. I worked hard to keep my pace strong, my GPS was lost a little in the environment, so I simply ran to feel. Finishing by the hall itself, the final metres are a straight sprint along the drive to the funnel, which I loved pushing myself on. I finished in 21:05, another good time for me and as second lady, with my sister coming in third (see image). 

SUNDAY: long runs are always good with company and today I was spoilt with both my sister and her boyfriend joining me for 12 miles around Liverpool (see image) - they even planned the route for me! Chatting makes time fly by, particularly as we reminisced about my last ventures running around the city at the Liverpool Marathon in May last year - certain roads brought back distinct flashbacks! We kept the pace comfortable with my plan saying today's run should be 'easy', averaging just under 8.30 min/mile pace. Although running with my sister, who is in fact my identical twin, causes a few stares from passers by who clearly cannot get over the fact two people can look similar (this really does annoy me at times!) I love running with her and feel fortunate to be able to share something we both enjoy whenever we get the chance. ​
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