Tag Archives: weekly recap

Training week recaps are here again

Hi,

Sorry for the silence and failed training recaps.. It’s beause I’ve been lazy, in both training and writing..Β  πŸ˜€

But let’s see what I did last week:

Monday: 9.4 km run, pace 5:24 + arms

Tuesday: 30 min Cross trainer and “hills” on the treadmill (40 min running in total)

Wednesday: Off

Thursday: 12km easy run,pace: 5:42 + abs

Friday: 8km run (5 of it tempo pace: 4:32)

Saturday: Off

Sunday: Off

So the week started off well. Sian asked me for a run with her and I love having running company. I was only a tiny bit scared though because she is so fast (like 1:17 half marathon pb fast) but luckily she was happy to run at my slow pace. I sure couldnt’t join her for her speed sessions πŸ˜€

thumbsuprun

On Tuesday I went to the gym to use the cross trainer but I really wanted to run too so I decided to use the treadmill. I had planned to do some intervals and run 500m repeats last week but I didn’t want to do them on the treadmill. It’s been such a long time since my last intervals so I wouldn’t even know how fast I could push it which means I wouldn’t have known what pace to put the treadmill for. Maybe later on in the year when I already know what sort of times I can do certain distances in (1km, 1 mile etc) it will be good to use the treadmill for interval training but at the moment I don’t know my paces that well.

strecthing

So after that long explanation back to the workout itself. I warmed up for just 5 minutes as I had already used the cross trainer and then ran 2 min at 4% incline followed by 1 min at 0 incline. Repeated 10 times. Plus 5 minute cool down. The overall length of the workout was 40 minutes, distance 7.31km, pace: 5:28. It felt really good andΒ  quite exhausting as well. I did a similar workout last Autumn when I was in marathon training. That time I did 10* 2 min at 4.5% incline with 2 min recovery at 1% incline in between. For that workout the total distance was 11km (because of the longer recovery and longer warmup) and I remember being absolutely shattered. I remember having to take a break in between the sets because it was so hard. Analysing it now I did actually ran it in a faster average pace (5.20/km) and the incline was .5% higher, plus even recovery was at 1% incline instead of zero. So I think it’s no surprise I was so exhausted. But part of me feels good that I could now (even after such a long break from proper running) do a similar workout and not feel as exhausted. I think a lot of it had to do with the recovery being on 0%. After inclines the 0% feels like running downhill and really easy whereas the 1% still feels like you are working a bit. Anyhow, point being it’s worth trying to play with the inclines. Such an easy way to do hill workout without having to run up and down hills. Especially as my knee doesn’t seem to like downhill running.

Wednesday I had a day off and on Thursday I decided to test my knee on a slightly longer run and ran 12km. To my (very positive surprise) my knee didn’t hurt at all. I just ran based on feel trying to avoid looking at paces and just make it an easy run.. it was one of those flow- runs and I finished so happy.

swanrun

I was going to give my knee a rest day on Friday but because of my other plans for the weekend I knew that I couldn’t fit a run in on a Saturday and Sunday. I had a bad feeling that my knee won’t take it well after I’ve pushed to 12km distance the day before and I was right. (I’m starting to know my knee ;). I did a 2km warmup,5km tempo and 1km cool down. The knee started aching after the first 3 tempo kilometers but I had to make it home and it was too cold to stop so I finished the run.

My tempo pace was a positive surprise as well. I haven’t done a tempo run since September and didn’t know what to expect.. I was hoping for 4:40ish pace so 4:32 average was a nice surprise. I’m not gonna lie I did need a break. I started off too fast and had the worst stitches after 1km. Very weird stitches as well, I rarely get them but if I do they are on the left side. Now they were on the right and it was almost like my ribs were hurting. So I had to have a break twice, once after 1km and second break after 1.5km but then the last 3,5km tempo I was fine and the pace even felt quite comfortable. Baby steps baby steps.. but it’s nice to know I haven’t lost that much fitness over these few months.. πŸ™‚

monitorthebeat

On Saturday the only training I did was dancing and showing off my amazing moves in the nightclubs.. which led to a very tired and unproductive me on Sunday. With the feeling in the morning after it’s easy to remember why I don’t like going out anymore. It’s sad how the 26-year old body just can’t recover the same way as the younger version πŸ˜€ Sunday involved a lot of tea and cuddles.. Oh and pancakes. Lots of pancakes.

Have a nice week everyone! πŸ™‚

 

Training week that actually included training

So after few lazier training weeks I actually did something last week.

Here’s what the week looked like:

Monday:

-2k swim (1 hour)

Tuesday:

5k run, pace 5:38, plus arms

Wednesday:

Pilates

Thursday:

-Off

Friday:

-6,5 km run on the treadmill, pace 5:20, plus abs

Saturday:

-4km run, pace 5:33

Sunday:

-Gym, 30 min bike, 15 min crosstrainer, plus legs

I went swimming on Monday to start the week off nicely. I can only swim breast stroke (my freestyle is atrocious) so I’m quiteΒ  a slow swimmer but I do enjoy it. Learning to swim properly is on my to do list.

cardiffbay
The pool is by the bay, I didn’t swim in the bay…

On Tuesday I set my alarm at 7am to go for a run before work. That hasn’t happened in a while and I didn’t realise it was gonna be super dark. I got up after very little sleep and thought to myself that I don’t need to go, it’s too dark and no one goes running this time in the dark. I looked outside and I saw one runner. That one random runner made me realise that yes people run this time and so should I. So instead of crawling back to bed which I was going to do I laced up and went. Thank you random runner for running past our house at the right moment. The run was made even better because I had zero knee pain.

Pilates was on the agenda for Wednesday. I wish I could go every Wednesday but my favourite class is at 11:30 so I can only go when I’m off work.

I took Thursday off and then on Friday I ran on the treadmill after work. My knee was aching throughout this run but I decided to ignore it. As you do.Β  Also, my old friend (not) plantar fascitis on my right foot was starting to feel a bit tight too.. But let’s just ignore those early warning signs.

treadmilling

On Saturday I was going to JP’s mum’s birthday after work so I had to get an early morning run in. It was dark and rainy and because it was a Saturday morning 7am there was hardly anyone about.. Running around the park was actually quite scary.. I don’t mind dark that much but I like to see other runners occasionally so I know I’m not the only one about.Β  I’m sure you are all sick of hearing about my knee (so am I) but it hurt again on Saturday’s short run. It’s so bizarre how it’s completely pain free on one run and the next one it might start aching from the start. It’s driving me mad.

darkrun

I finished the week off at the gym with some cycling, crosstrainer and legs.

gymming

A very enjoyable week training wise because I managed to vary the training but also run almost pain free.

Hope you have a great rest of the week!

xx

 

 

Excellent news, not so excellent news and a lazy training week

Hi,

I found out today that I got into Berlin marathon! WOOOO!! I’ve tried twice before and haven’t been lucky so third time’s the charm. To make it even better, my friend Minna also got a place so Berlin it is in September 2016 πŸ™‚

berlinmara

I would normally celebrate with a run but the not so good news is that my knee is back to being painful… The training recap from last week involves little running and lazyness.

Here’s how it looked like:

Monday:

-6km run, pace, 5:29

Tuesday:

-Off

Wednesday:

Circuits at home (30min) + abs

Thursday:

Hill repeats x 3, about 5 km run in total (Garmin switched off).

Friday:

Gym, 30 min bike, 15 min cross trainer + legs

Saturday:

Gym, 30 min cross trainer + arms and abs

Sunday:

1 hour walk, 45 min stretching

I went for a run on Monday even though I had run on Sunday. Since April I’ve had injuries and niggles and I haven’t run in 2 consecutive days at all, just to try and keep my legs as injury-free as possible. I really felt like running on Monday night, and I only had mild knee pain towards the end so I thought I’d be fine especially as I knew I wouldn’t run until Thursday. Tuesday was off day, I was just so tired. Wednesday I did some circuits at home, which was quite intense and got my heart rate high. Since my circuits only involved plank directly for abs I added some extra abs afterwards too.

running7

On Thursday I decided to try hill repeats after a looong break. There’s a nice long hill near me so I did just over a 1km warmup and was planning on doing 5 repeats but I left it so late and was rushing to work so I only managed three. After the third one my garmin switched itself off. That’s never the sight you want to see after your run. I think in total I ran about 5km or just under. I thought that running uphill would be good because it kind of helps with your form because you can’t overstride for instance, and I’ve also noticed my knee doesn’t really hurt uphill. I guess what I forgot was that I also had to run down and that must’ve aggravated my knee because at the end of that run my knee was really sore.

blankgarmin

I went to the gym on Friday and thought my knee would be fine but it mildly hurt even on the bike. On Saturday my plan was to run on the treadmill for half hour ish because it’s a nice softer surface. My knee randomly started hurting at work in the middle of my shift and even walking to the gym it was actually painful. I walked on the treadmill for 5 minutes just to see how it is but it was so sore that I couldn’t run. I was so grumpy and went to the cross trainer instead but was really moody the whole time not really bothered about the workout. SO frustrating. Just when I thought it was getting better it’s back to square one. It’s almost 2 months since my marathon and I’m running out of patience..

This was meant to be a sad face πŸ˜€

On Sunday the weather was horrandeous. It was the stormiest I’ve seen it but I would’ve liked to run in it anyway. Because of my knee I couldn’t and I really didn’t want to walk to the gym to get wet ot blown away on the way so I was lazy all day. In the evening I felt a bit too lazy and since the wind had calmed down I went for an hour walk. Even on that walk I could feel my knee not feeling alright. Came home and stretched for a while and that was that week.

stretching

I could sort of live with the knee pain for a bit if I was still able to walk, bike, and cross train without pain but at the moment even walking and cycling hurts a bit so that’s really getting to me as it’s limiting my options.. But let’s stay positive πŸ™‚

Two photos from Bath Christmas Markets as well. We went there with Maddie yesterday and the only exercise that day involved was lifting the mulled wine cups.. πŸ˜‰

bath2bath1

xx