Fitness

I RAN THE LONDON MARATHON!

& more importantly raised £2,771 for Save Elephant Foundation!
These funds will go directly to helping weak / sick captive elephants and liberating trekking camps in Thailand.

The marathon was hard and painful but it was amazing to see so many people cheering on runners they’d never met before, handing out orange segments and sweets, high-fiving and giving pep talks (I needed a few)!

Click here to watch a video I made of my marathon experience (all the highs and lows).

Time was 4:33 which I’m pretty happy with considering my legs gave up on me at around 14 miles. Can’t believe I got myself going again. There were certainly a few moments where I thought I couldn’t do it, but the elephants and the crowds got me through. Luckily I found my friend George in the last 2 miles when I needed it most – running over the finish line with him was amazing.

Not sure I will do it again as my knees were and are in a lot of pain, but I am SO glad I crossed that finish line. An amazing, amazing experience.

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Entire marathon official time – 4:33:21!
Average pace of 6:29 per km / 10:26 per mile

First half in 1:57!
Average pace of 5:33 per km / 8:55 per mile

Second half in 2:36:21!
Average pace of 7:25 per km / 11:56 per mile

My Garmin said I actually ran 26.61 miles (400m further than the marathon).
My average pace on my watch was 10:16 per mile

As you can see, 25-35k was incredibly tough (where my knees blew up and I thought I wouldn’t finish). If only I hadn’t stopped for a wee at 14 miles… that’s when my legs really seized up. I did walk for a very long time so feel I’m capable of much more.

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Other race results:

My fastest half (Jan 19): 1:51:59!
Average pace of 5:19 per km / 8:33 per mile

My first ever half (Oct 17): 1:56:48!
Average pace of 5:32 per km / 8:55 per mile

Other half (Feb 19): 1:52:58!
Average pace of 5:23 per km / 8:37 per mile

Injured half (March 19): 2:00:47!
Average pace of 5:44 per km /  9:13 per mile

London marathon first half (April 19): 1:57:00!
Average pace of 5:33 per km / 8:55 per mile
London marathon second half (April 19): 2:36:21!
Average pace of 7:25 per km / 11:56 per mile
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If you want to read about my experience volunteering at the Elephant Nature Park and the truth behind elephant tourism, please click here.

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Got my number at the marathon expo on Weds which was quite an overwhelming and emotional experience.

This is really happening & I can do it.

Thought I’d take some time to reflect and look back at my training.

Got off to an epic start in January but injured myself early Feb which wiped me out from any significant training for a month or so. Have felt niggles throughout training (left knee, right hip) so really cut back the mileage in order to avoid further injury.

I’ve no idea what I’m capable of on Sunday as the furthest I’ve run (/walked) is 16 miles. No idea when / if I’ll hit the wall. Eeekkk… terrifying but exciting.

I’ve raised £2,105 so far for Elephant Nature Park which is what will motivate me to cross the finish line when I’m feeling weak. If you’d like to show some love to the elephants / give me an extra boost, you can click here.

MONTH BY MONTH
January103.08 miles
February18.46 miles
March49.43 miles
April47.36 miles

WEEK BY WEEK
Week 1
32.66 miles / 1 cardio – 5:07:17
Week 221.06 miles 3:10:24
Week 319.06 miles / 1 cardio – 3:14:05
Week 424.03 miles / 1 cardio – 4:09:41
Week 527.70 miles / 1 cardio – 4:26:09
Week 6 – 2 cardio – 1:03:08
Week 73.03 miles / 1 cardio – 1:12:17
Week 8 – 1 cardio – 0:53:12
Week 92.30 miles / 1 cardio – 0:50:57
Week 1025:06 miles / 3 cardio – 5:30:31
Week 111.72 miles / 2 cardio – 1:54:27
Week 12 – 3 cardio – 4:48:23
Week 1322.25 miles / 1 cardio – 4:17:21
Week 143.12 miles / 1 cardio – 1:07:38
Week 1519.01 miles / 3 cardio – 4:46:55
Week 1621.96 miles / 1 cardio – 3:51:25
Week 173.1 miles / 1 cardio – 0:55:00

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05/01/19 – Victoria Park Half Marathon – 1:51:59
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January training – feeling good
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02/02/19 – Victoria Park Half Marathon – 1:52:58

(This was the run where I injured myself!)

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09/03/19 – Victoria Park Half Marathon – 2:00:47

8 mins slower than my first half of the year as from about 9 miles I had to stop every 5 mins to stretch out my knee.

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21/03/19 – 17 miles on the cross trainer

Knee and hip really hurt throughout March so couldn’t do the long distance runs. Decided to do 17 miles on the cross trainer instead for low impact endurance.

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30/03/19 – 16 mile struggle

Horrible 16 miles – wasn’t there mentally / physically and it took almost 3 hours (lots of walking).

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13/04/19 – 5 and a bit mile run to the Global March for Elephants and Rhinos
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19/04/19 – Legs feeling good!
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24/04/19 – GOT MY NUMBER! Let’s do this!

London marathon training… 1 week to go!

This is what I was supposed to be doing this week:
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So happy that my knees and hip feel better than they have done in a long time! Taking it easy this week so not to injure myself before the big day!

Monday – 30 MINS HIIT AND STRETCH

Tuesday – Rest

Wednesday – 5k / 3.1 miles
26:17 mins… 8:28 min/mile. Best run in a long time in terms of how my body feels.
Picked up my number at the expo which was so exciting!

Thursday – Rest

Friday– PHYSIO & STRETCH

Saturday – Rest

Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
40 mins, cross train, 22.5 mins
WHAT I DID: cross train, 26 mins
Decided not to do too much this week as my legs were feeling the best they’ve felt in a long time and I didn’t want to overdo it!


London marathon training… 2 weeks to go!

For the last 7 days:
Average resting heart rate – 61 beats per minute
Average steps – 8,603 per day
Average sleep – 8 hours 43 mins

This is what I was supposed to be doing this week:
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My legs are feeling a hell of a lot better than they have for a long time. My knee and hip pain / niggles are still there but only mildly. Likely because I’ve been stretching and rolling a lot more… even on days I’m not working out.

I don’t feel physically as fit as I was in January. I have to stop a lot more than I used to but perhaps I have a mental block because I haven’t run long distance in such a long time. Hoping strong will power will get me through on the day. Only a week to go.

Monday – 8 MILES EASY RUN
Went out with Ross on this for the first 2 miles to slow down my pace.
8.11 miles @ 1:15:38 – 9.20 min/mile – 179bpm
Felt a lot easier running at a slower pace… could maintain it for longer.
Was on track for 10 miles but knee started niggling at 8 miles.

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Tuesday – HIIT
My own 20 mins of HIIT followed by 15 mins of stretching.

Wednesday – 40 MIN RUN
4.5 miles @ 40:02 – 8.54 min/mile – 175bpm
Run with Dan – legs feeling good. Feel a little heavier than usual but at least my knee / hip didn’t hurt too much.
Also started practising with the SIS gels – took a little gulp on every 10 mins to try to keep sugars good. Didn’t have any tummy troubles so all good.

Thursday – Rest

EASTER WEEKEND

Friday5.34 MILES
2 different runs as was struggling and felt funny in the heat.
4.34 miles @ 38:31 – 8.52 min/mile – 167bpm
This felt really tough to maintain. I was good for about 25 mins and then lost it mentally. Took on gels every 10 mins. Feet felt a bit sore in my old ASICS trainers (only ones at home) so didn’t plan on going any further. However, it was a mile home so I thought I’d see how quickly I could go…
1 mile @ 7:58 – 7.58 min/mile – 186bpm
This felt SO fast. How anyone runs more quickly and maintains it, I do not know.

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Saturday – 35 MIN RUN
4.02 miles @ 35:02 – 8.43 min/mile – 178bpm
Again, felt tough in the heat (20 degrees). Found the hill runs really hard and must admit I hit pause once or twice on my watch… wish I hadn’t as I’d have a more accurate result. Fitness definitely not what it used to be. Knee was niggling.
SPORTS MASSAGE – 1 hour sports massage at home which was AMAZING. Apparently my legs aren’t too tight so that’s a positive. Think I might need to strap up my knee for race day but we’ll see.

Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
40 mins, cross train, 1 hour, 35 mins, 8 miles
WHAT I DID: 8 miles, cross train, 40 mins, 45 mins, 35 mins
I am only actually 15 mins off the training plan which has not happened in about 2 months!! I know it’s a taper week but feeling positive at least that I’m not suffering with injuries, even if I’m not as fit as I’d like to be.


London marathon training… 3 weeks to go!

For the last 7 days:
Average resting heart rate – 70 beats per minute
Average steps – 12,280 per day
Average sleep – 8 hours 4 mins

This is what I was supposed to be doing this week:
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Okay… so I’m getting slightly terrified about the marathon. Really haven’t done the miles I should have and it’s a little late now. Physio said not to try to do any long runs now and focus on being strong and injury-free for the day. Very hard seeing friends and others complete all their long runs happily.

Slightly concerned too that I haven’t practised eating along the way. Going to pick up some gels this week and practise with them even during shorter runs.

Monday – HURT LOCKER – 45 min strength / rowing class

Tuesday – 35 MINS RUN
4.02 miles @ 8:43 mins per mile
Felt good! Knee started to niggle to at about 30 mins.

Wednesday – 5K
28 mins running with Dan and Ross for their 100th 5k-a-day!

Thursday – PHYSIO – had a sports massage and chat about plan going forward. Physio thinks short sprints only – no super long runs. Also set stretches to do 3 times a day everyday.
STRETCH – 20 min stretch at gym

FridayHURT LOCKER – 45 min strength / rowing class

Saturday – 5 MILE RUN

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Instead of running 13 miles (as scheduled) I thought my time would be best spent running to the Global March for Elephants and Rhinos against extinction and trophy hunting 🐘🦏

Trophy hunting is wrong. There are no two ways about it. 😠

What sick coward would want to shoot a wild animal for ‘fun’? These people pay to be driven within shooting range of endangered animals who are often sleeping / protecting their young when they’re shot. It’s not brave and it’s not sport! ☹️

& despite reports, less than 3% of the money these ‘hunters’ pay actually helps conservation / local communities due to rampant corruption and poorly managed wildlife programmes.

Safari / photography tourism is worth far more to local communities than trophy hunting 📷 🦁

We call on the government to take a stand and permanently ban the import of hunting trophies from all endangered species. 🦒 🐃 🦁 🐘 🦏

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3.1 miles @ 8:28 mins per mile (26.26 mins)
2 miles @ 8:51 mins per mile (18.07 mins)
I tried to slow the last 2 miles down but really struggled to reduce the pace. Need to practise this.

Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
35 mins, cross train, 1 hour 8 mins, 35 mins, half marathon
WHAT I DID: cross train, 35 mins, 27 mins, stretch, cross train, 5 miles


London marathon training… 4 weeks to go!

For the last 7 days:
Average resting heart rate – 67 beats per minute.
Average sleep – not much

This is what I was supposed to be doing this week:
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Was in Miami for a work event this week. Hip and knee are sore. Feel tired.
Not going to get the 18 mile / 20 mile / 22 mile long runs done as I should have without injuring myself 😦

Monday – QUICKFIRE – 45 min strength class

MIAMI

Wednesday – 5K
3.12 miles @ 8:28 mins per mile (26.27 min total time)
Very humid run in the Miami heat

Thursday – Event day

Friday– 4K on 3 hours sleep (still drunk)

Saturday – Rest (travel back from MIAMI)

Sunday – 1 HOUR RUN
6.81 miles @ 8:49 mins per mile
Nice easy pace. Hip niggled throughout. Left knee from 25 mins in.

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
35 mins, cross train, 1 hour, 22 miles
WHAT I DID: cross train, 27 mins, 25 mins, 1 hour


London marathon training… 5 weeks to go!

For the last 7 days:
Average resting heart rate – 60 beats per minute.
Average sleep – 8 hours 52
Average steps – 11,419 per day

This is what I was supposed to be doing this week:
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Ahhhh I’m not there at all mentally / physically. Need to have a structured plan of attack going forward else I think I will really suffer on the day. Not been putting anywhere near as many miles in as I should be.

Monday – 5K
This was okay… stopped a couple of times to watch the guards at Buckingham Palace. Need to not do this. Could’ve gone further but didn’t push myself.

Tuesday – HURT LOCKER – QUICKFIRE
30 min row and weight class – legs were on fire! Really good but was the only one in the class.

Wednesday – 5K
Again, fine and decent pace but just not pushing myself at all.

Thursday – Rest

Friday– Rest

Saturday16 MILES
Had to stop at 4 miles for a wee. Walked / ran 16 miles in the end (even though I pretty much gave up at 9.5 miles and walked for 25 mins). Took almost 3 hours. Not there mentally / physically at all. A little terrified for the marathon as it was supposed to have been my longest run. Hoping for a miracle.

Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
1 hour, cross train, 40 mins, 25 mins, 20 miles
WHAT I DID: 26 mins, cross train, 26 mins, 16 miles


London marathon training… 6 weeks to go!

This is what I was supposed to be doing this week:
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My leg feels a lot better but now my right hip is niggling. I’m not 100% and am worried about too much impact whilst I’m still recovering.

Monday – Back from RUSSIA

Tuesday – Rest

Wednesday – HURT LOCKER – TOTAL BODY
45 min gym class using rower

Thursday – 17 MILES ON CROSS TRAINER, 1 MILE ON TREADMILL
The cross trainer definitely felt easier than running so distance isn’t really comparable, but at least I endured a very boring (but sweaty) 2 hours 35 mins on the machines in the gym.
I was fed up and ready to quit quite early on, but then I remembered the elephants – the suffering they endure on a daily basis and for a lifetime. I might be injured but my pain is nothing in comparison. I am determined to cross the finish line.

Friday – Rest – SOUTH SHIELDS 

SaturdayGYM
45 mins on different training machines

Sunday – Rest – coming back from SOUTH SHIELDS

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
40 mins, cross train, 45 mins, 51 mins, 20 miles
WHAT I DID: Gym, 18 miles on machines, gym

Really behind in training… kind of given up really 😦 Need to get my head in the game.


London marathon training… 7 weeks to go!

For the last 7 days:
Average resting heart rate – 68 beats per minute.
Average sleep – 7 hours 41 mins
Average steps – 12,837 per day

This is what I was supposed to be doing this week:
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Leg definitely feeling better this week but still struggling to run without pain. Focusing on the fundraising now and cardio in classes rather than trying to run it in a super speedy time. Just want to be fit and well for marathon day and try to enjoy it the best I can.

Monday – 2 MILES
Was going for a 5k but it really started hurting. Don’t think my legs were ready after the half marathon.

Tuesday – Rest

Wednesday HURT LOCKER – TOTAL BODY
45 min gym class using rower

Thursday HURT LOCKER – TOTAL BODY
45 min gym class using rower

Friday – SundayRUSSIA
(Did a lot of steps)

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
56 mins, cross train, 40 mins, 17 mins, half marathon
WHAT I DID: 2 miles, cross train, cross train


London marathon training… 8 weeks to go!

For the last 7 days:
Average resting heart rate – 60 beats per minute.
Average sleep – 8 hours 24 mins
Average steps – 13,569 per day

This is what I was supposed to be doing this week:
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Leg feeling a little better this week – definitely recovering the more I stretch.

Monday – HURT LOCKER – UPPER BODY
45 min rowing and body workout at the gym. Good cardio and doesn’t hurt my leg.

Tuesday – QUICKFIRE – 30 min strength gym class. Leg felt fine.

Wednesday – 5K with stops
Leg still not feeling 100% – still a bit limpy and have to stop to stretch out.
Went to PHYSIO who said I need to rest up and lower the impact as much as possible.

Thursday – STRETCH

Friday – Rest

Saturday – VICTORIA PARK HALF MARATHON
This was fine for the first 8 miles but then my left calf, knee and hip began to hurt. For the last few miles I had to stop quite regularly. After nearly a mile of running a bit then walking, I decided to walk 50m then run 100m.
2:00:48 / 9.20 mins per mile

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REALITY:
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Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
1 hour 2 mins, Cross train, 60 mins, 40 mins, 18 miles
WHAT I DID: Cross train, Cross train, 5k, Stretch, 13 miles


London marathon training… 9 weeks to go!

For the last 7 days:
Average resting heart rate – 64 beats per minute.
Average sleep – 9 hours 5 mins per night (WOW)
Average steps – 15,318 per day

This is what I was supposed to be doing this week:
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Monday MARRAKECH

Tuesday – 5k with stops – took about 30 mins. Definitely still limping and leg certainly not feeling 100%. It was also a really hot day and I felt rubbish and unfit. Very disappointing.

PHYSIO – finally went to physio – he’s not too worried about it as it isn’t particularly inflamed. The muscle in pain is my tibilalis posterior and he’s given me some exercises to strengthen it. Need to make sure I regularly massage too.

Wednesday – HURT LOCKER – ABS – 45 min rowing and ab class at the gym. Good cardio and doesn’t hurt my leg.

Thursday 5k with stops – took about 30 mins. Definitely better than Tuesday run but muscle still feels weak and painful. Still limping / not running right.

Friday – QUICK FIRE – 30 min strength gym class. Leg felt fine.

Saturday – Rest

Sunday – 9 MILES
Was supposed to run 16 miles but at about 8.5 my left leg started to hurt and get lazy so I stopped, fearing I’d do more harm than good.

First 5 miles – continuous run and my leg felt really good.
43.27 mins / 8:40 average pace
Heart rate: 186 average, 199 max

Next 3 miles – 50m walk, 100m sprint
30.13 mins / 10:04 average pace
Heart rate: 185 average, 199 max

Final mile (leg started to feel painful)
9.42 mins / 9:42 average pace
Heart rate: 173 average, 182 max

I definitely felt fit, it was only my leg really holding me back. Whilst my time was far slower when I did the sprints, if I get stuck / tired during the marathon I think that structure is good to have.


London marathon training… 10 weeks to go!

Only managed to get 1 workout in this week. I had flu and then was out of action in Marrakesh. My calf is still not feeling 100%. Very worried about training 😦

This is what I am supposed to be doing this week:
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Monday – QUICK FIRE
45 min class – high intensity full body workout – good cardio, tough class.

Tuesday – Rest
Had a PHYSIO referral call.

Wednesday – Out of action – flu 😦
Had PHYSIO follow up call… made an appointment for when I’m back from holiday.

Thursday – Out of action – flu 😦

Friday – SundayMARRAKECH
We did walk a lot and went on a hike in the mountains but my calf still isn’t feeling 100%. It hurts on and off… some days it feels good, others it doesn’t. Hopefully physio will help.

FOR THE ENTIRE WEEK:
TRAINING PLAN:
40 min, cross train, 54 min, 45 min, 14 mikes
WHAT I DID: Cross train


London marathon training… 11 weeks to go!

I’m feeling a bit worried as my left calf is still in pain 😦 worried all the hard January training is going to waste. I know I need to rest until I feel better but it’s a little disheartening. I’ve not been eating the best either.

For the last 7 days:
Average resting heart rate – 66 beats per minute.
Average sleep – 8 hours 31 mins per night
Average steps – 8,288 per day

This is what I am supposed to be doing this week:
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Monday – HURT LOCKER – UPPER BODY 
45 min class – half on the rowing machine, half weighted exercises on the floor.
Rowing seems to be quite good because it doesn’t use the area of my left calf which hurts. Definitely a full body workout – good cardio, tough class.

Tuesday – HURT LOCKER – LOWER BODY 
45 min class – half on the rowing machine, half weighted exercises on the floor.

Wednesday – 3.03 miles @ 27:21 – 9.01 average pace 
Really rubbish run as my leg hurt… was running funny and the pain increased as the run went on. Stopped a couple of times to stretch it out but feeling didn’t improve. Tried to correct my running technique to work the left leg as hard as the right, but injury stopping me.
Heart rate (bpm) – 167 average, 193 max

Thursday – Rest – leg definitely hurting more than it was at the start of the week after the short run.

Friday – HURT LOCKER – FULL BODY 
45 min class – half on the rowing machine, half weighted exercises on the floor.
30 MINS DEEP TISSUE MASSAGE ON LEFT CALF

Saturday – Rest

Sunday – 30 MIN SELF MASSAGE

FOR THE ENTIRE WEEK:
TRAINING PLAN:
25 min, cross train, 35 min, 28 min, 50 min
WHAT I DID: Cross train, cross train, 3 miles, Cross train

 


London marathon training… 12 weeks to go!

I didn’t track my stats last week as I had the week off. I really hurt myself by running the half marathon on a small injury and could barely walk after. I feared the injury was shin splints but the pain has improved with foam rolling & stretching.

This is what I am supposed to be doing this week:Capture

Monday – 20 min stretch (leg still really hurting)

Tuesday – Rest

Wednesday – HURT LOCKER – ABS
Rowing 3 mins all out then 3 mins weighted ab exercises… x 4. Can’t remember the exact routine but intense cardio / weights workout for 45 mins. Leg doesn’t hurt when doing this.

Thursday – Rest (EVENT DAY)

Friday – – Rest (HUNGOVER)

Saturday – Rest

Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
47 min, Cross train, 50 min, 45 min, 10 miles 
WHAT I DID: Cross train


London marathon training… 13 weeks to go!

For the last 7 days:
Average resting heart rate – 61 beats per minute.
Average sleep – 8 hours per night
Average steps – 12,070 per day

This is what I am supposed to be doing this week:
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Key: ER = Easy Run, SR = Steady Run, LR = Long Run, TR = Threshold Run, FR = Fartlek

Monday – 5.22 @ 45:01 – 8.38 average pace / 8.4km – 5.22 average pace…
This was supposed to be fartlek but my legs felt SO tired so I just tried to run at a steady pace. I was massively sweaty for a couple of hours later which wasn’t good.
Heart rate (bpm) – 177 average, 193 max

Tuesday – 5.86 miles @ 50:05 – 8.33 average pace / 9.43km – 5.19 average pace…
This was 10 min ER, 3 x (8min TR, 2min ER), 10 min ER and felt really good 😀

  • 10 MIN ER @ average pace = 9.06/mile
  • 8 MIN TR @ average pace = 7.54/mile
  • 2 MIN ER @ average pace = 8.29/mile
  • 8 MIN TR @ average pace = 7.56/mile
  • 2 MIN ER @ average pace = 11.07/mile
  • 8 MIN TR @ average pace = 7.59/mile
  • 2 MIN ER @ average pace = 8.49/mile
  • 10 MIN ER @ average pace = 9.10/mile

Heart rate (bpm) – 176 average, 193 max

Wednesday – 3.5 miles @ 30:01 – 8.35 average pace / 5.63km – 5.20 average pace…
This was very tough. I was supposed to do a 59 min run with 3 x 10 min threshold runs but didn’t feel like I could do it and didn’t want to burn myself out knowing I had a half marathon at the weekend. I decided to cut the run short.
Heart rate (bpm) – 173 average, 195 max

Thursday – Rest

Friday – Cross train & stretch!

  • 5 min run to warm up3 x
  • 12 x shoulder press
  • 12 x sit ups
  • 12 x press ups
  • Plank for 1 min
  • 15 min stretch

Saturday – VICTORIA PARK HALF MARATHON
13.1 @ 1:52:58 – 8.36 average pace / 21.1km – 5.22 average pace
Ran a very fast 4 miles and the slowed it down a little. Stopped almost every mile to walk and stretch my left leg from about mile 8. Got really bad pain in my left leg… think it might be shin splints. I have a dominant right leg and my left leg isn’t keeping up throughout all of the training. It feels so painful to walk even after a good stretch and salt bath. Need to take a week off I think. On the plus side, I do feel really fit… it was only my achey leg which stopped me from smashing it.
Heart rate (bpm) – 175 average, 191 max

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Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
45 min, cross train, 50 min, 59 min, 10 miles 
WHAT I DID: 45 min, 50 min, 30 min, cross train, 13.1 miles


London marathon training… 14 weeks to go!

For the last 7 days:
Average resting heart rate – 62 beats per minute.
Average sleep – 8 hours 17 mins per night
Average steps – 14,496 per day

This is what I am supposed to be doing this week:
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Key: ER = Easy Run, SR = Steady Run, LR = Long Run, TR = Threshold Run, FR = Fartlek

Monday – 6.71 miles @ 1:00:03 – 8.57 average pace / 10.8km – 5.34 average pace…
First 20 mins didn’t feel great but once I eased into it then it was quite a nice run.
Heart rate (bpm) – 161 average, 181 max

Tuesday – 4.62 miles @ 40:02 – 8.39 average pace / 7.44km – 5.23 average pace…
My first ever Fartlek with Dan. Easy run for 10 mins, then unscheduled fartlek for the rest (eg, run 4 lamp posts fast then 2 easy etc.)
Tough but feel fit.
Heart rate (bpm) – 166 average, 187 max

Wednesday – Cross train & stretch!

  • 5 min run to warm up3 x
  • 12 x shoulder press
  • 12 x bent over row (on each arm)
  • 12 x bench chest press
  • Plank for 1 min
  • 12 x sit ups
  • 10 min stretch

Thursday – 2.58 miles @ 24:10 – 9.22 average pace / 4.15km – 5.49 average pace…
Was supposed to run double this with 20 mins threshold but went for an easy one with Ross and Dan with a few stops to walk and chat. Super easy.
Heart rate (bpm) – 159 average, 178 max

Friday – Rest

Saturday10.12 miles @ 1:30:03 – 8.54 average pace / 16.29km – 5.32 average pace
This felt long and tough… felt the chill a few times but it passed. I never felt out of breath but just felt slow and tired. Didn’t feel great afterwards… cold sweats! I am listening to music which does make it a little more bearable… just can’t believe I’m likely going to be running for 3 times that time!
Heart rate (bpm) – 178 average, 192 max

Sunday – Rest

FOR THE ENTIRE WEEK:
TRAINING PLAN: 
40 min, Cross train, 60 min, 48 min, 1 hour 30 min – 3 hours 58 mins
WHAT I DID: 60 min, 40 min, Cross train, 24 min, 1 hour 30 min– 3 hours 34 mins


London marathon training… 15 weeks to go!

For the last 7 days:
Average resting heart rate – 66 beats per minute.
Average sleep – 7 hours 40 mins per night
Average steps – 15,328 per day

This is what I am supposed to be doing this week:
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Key: ER = Easy Run, SR = Steady Run, LR = Long Run, TR = Threshold Run, HR = Hill Run

Monday 5.08 miles @ 44:00 – 8.40 average pace / 8.2km – 5.23 average pace…
This was interval training : 10 MIN ER, 2 X (5MIN TR, 2 MIN ER), 10 MIN SR, 10 MIN ER

  • 10 min ER @ 9.13/mile
  • 5 min TR @ 7.43/mile
  • 2 min ER @ 9.17/mile
  • 5 min TR @ 8.05/mile
  • 2 min ER @ 10.00/mile
  • 10 min SR @ 8.23/mile
  • 10 min ER @ 8.57/mile

Legs did feel a little tired… it actually feels better when I run faster surprisingly.
Heart rate (bpm) – 168 average, 181 max

Tuesday4.96 miles @ 45:02 – 9.04 average pace / 7.98km – 5.38 average pace…
Hill run – 10 MIN ER, 25 MIN HR, 10 MIN ER
Went with Dan. Legs feel pretty tired and definitely running more slowly. Need to properly fuel.
Heart rate (bpm) – 165 average, 186 max

WednesdayCross train & stretch!

  • 5 min run to warm up
    Then 3 x
  • 10 x shoulder press
  • 20 x kettle bell swing
  • Plank for 1 min
  • 40 x sit ups (frog, bicycle, normal)
    Then
  • 10 min stretch

Thursday9.02 miles @ 1:20:02 – 8.52 average pace / 14.5km – 5.31 average pace…
1 HOUR 20 MIN LONG RUN
Felt tough to begin with but easier as it went on. Better than last weeks runs in terms of strength. Need to pick up my legs more and not lean back.
Heart rate (bpm) – 170 average, 183 max

Friday, Saturday & Sunday
I was in RIGA on holiday so ate and drank lots and didn’t run at all.

TRAINING PLAN: 44 min, Cross train, 45 mins, 45 mins, 1 hour 20 min – 3 hours 34 min run
WHAT I DID: 44 min, 45 min, Cross train, 1 hour 20 min– 2 hours 49 min run


London marathon training… 16 weeks to go!

For the last 7 days:
Average resting heart rate – 63 beats per minute.
Average sleep – 8 hours 14 mins per night 
Average steps – 12,760 per day

This is what I am supposed to be doing this week:
1
Key: ER = Easy Run, SR = Steady Run, LR = Long Run, IR = Interval Run

Monday – Rest (legs still incredibly achey from the half marathon on Saturday)

Tuesday – 4.69 miles @ 40.01 – 8.32 average pace / 7.55km – 5.18 average pace …
Legs were still very tired from the long weekend run but made it through. Had a nice stretch after and used the foam roller for the first time.
Heart rate (bpm) – 180 average, 193 max

Wednesday – 4.42 miles @ 40:03 – 9.04 average pace / 7.11km – 5.38 average pace …
Slow run to Regent’s Park with Dan… strong wind and spend most of the time dodging tourists. Legs felt very heavy and tired. Had a nice stretch afterwards.
Heart rate (bpm) – 174 average, 188 max

Thursday –  Cross training / core / stretch

  • 5 min treadmill run
  • Circuit 1
    Overhead press (6kg) – 12 reps
    Triceps kickback (4kg) – 12 reps
    Chest press (6kg) – 12 reps
    Repeat 3 times
  • Circuit 2 
    1 min plank
    1 min side plank
    1 min side plank (other arm)
    Press ups – 15 reps
    Triceps dip – 15 reps
    Repeat 3 times
  • Stretch

Not done any upper body / weight exercises for a couple of weeks now and can definitely tell. I need to do this once a week to keep up the strength.

Friday – 10 MIN ER, 5 x (2 MIN IR, 2 MIN ER), 10 MIN SR TREADMILL RUN

  • 10 min @ 6mph (ER)
  • 3 x 2 mins 7mph, 2 mins 6mph (IR, ER)
  • 2 x 2 mins 7.5mph, 2 mins 6.5mph (IR, ER)
  • 8 min @ 6.5mph (SR)
  • 1 min @ 7.5mph
  • 1 min @ 8mph

Found this treadmill run tough considering how slow I was running for the majority. Got really hot and struggled to cool down afterwards.

Saturday – 7.8 miles @ 1:10:02 – 8.58 average pace per mile / 12.5km – 5.35 average pace …
Horrifically hard run. Felt like I was trudging through mud the whole time. Legs were very tired and I struggled to keep going.
Heart rate (bpm) – 176 average, 192 max.

Sunday – Rest

TRAINING PLAN: 40 min, Cross train, 40 min, 40 min, 1 hour 10 mins – 2 hours 10 min run total
WHAT I DID: 40 min, 40 min, Cross train, 40 min, 1 hour 10 mins – 2 hours 10 min run total


London marathon training… 17 weeks to go!

For the last 7 days:
Average resting heart rate – 64 beats per minute.
Average sleep – 8 hours 22 mins per night 
Average steps – 12,871 per day.

Okay… so now the actual training begins. I’m going to try to follow this intermediate 17 week training plan as best I can. I will have to switch some of the plan around during the week to fit in with my schedule. Also, last week in the spur of the moment I booked onto the Victoria Park half marathon so will be doing a way longer run than required on Saturday.

This is what I am supposed to be doing this week:

111
Key: ER = Easy Run, SR = Steady Run, LR = Long Run

Monday (NYE)
– Rest

Tuesday (NEW YEARS DAY)
– 4.8 miles @ 40.03 – 8.21 average pace / 7.72km – 5.11 average pace …
Felt like a massive struggle today and I wasn’t even particularly hungover. Need to not get so excited and slow my pace for longer distances. Felt easier as I got into it but first 2 miles I had to majorly focus on breathing.
Got cold sweats after but I think I know where I’m going wrong. I push myself hard running and obviously get hot. Then I finish the run, stretch for 5 mins and cool down. Then I jump in a hot shower. Then I get out and cool down. I think my body temperature changing so many times so quickly can’t help. I don’t know how I combat this as obviously I need to shower before going to work 😦
Heart rate (bpm) – 185 average, 197 max

Wednesday – 3.47 miles @ 30:05 – 8.40 average pace / 5.58km – 5.23 average pace …
Ran with Ross for the first mile. Nice short run and went straight back to the office to cool down and stretch. Stayed there for around an hour before going to the gym to shower and I didn’t get any cold sweats 🙂
Ross mentioned something I have noticed too… I’m really heavy footed! Tried to run through my feet and land a little more gracefully. Need to be conscious of doing this or else I might hurt myself.
Heart rate (bpm) – 174 average, 192 max

Thursday –  3 miles @ 28:41 – 9.33 average pace / 4.83km – 5.56 average pace …
Nice, easy run with Ross and Dan (Ross is doing a 5k a day in January!)
Heart rate (bpm) – 163 average, 180 max

Friday – Stretch

Saturday – HALF MARATHON @ 1:51:59 – 8.33 average pace per mile / 5.1km – 5.19 average pace …
I am absolutely chuffed to bits with this. I beat my 1st half marathon time by nearly 5 minutes which I am chuffed with considering I haven’t trained for this distance! Ran at a very steady pace the whole way. Had a Maoam at 3 miles, 6 miles, 8.5 miles, 10.5 miles, 12 miles. I took my time walking home and didn’t get any cold sweats afterwards. Really good start but can’t get complacent.
Heart rate (bpm) – 178 average, 200 max.

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Sunday – Rest
Oh my god my legs ache SO much today!!!

TRAINING PLAN: 30 min, cross train, 35 min, 40 min, 60 min – 2 hours 45 min run total
WHAT I DID: 40 min, 30 min, 29 min, stretch, 1 hour 52 mins – 3 hours 42 min run total


London marathon training… 18 weeks to go!

For the last 7 days:
Average resting heart rate – 70 beats per minute.
Average sleep – 8 hours 29 mins per night (it’s Christmas).
Average steps – 10,741 per day.

Monday (CHRISTMAS EVE – Northampton)
– 3 miles @ 24:40 – 8.12 average pace / 4.83km – 5.06 average pace …
Felt really nice although wouldn’t be able to keep the pace up.
Heart rate (bpm) – 183 average, 195 max.

Tuesday (CHRISTMAS DAY)
– Rest (obviously… I’m not a maniac)

Wednesday (BOXING DAY – Northampton)
– 3.57 miles @ 30:04 – 8.26 average pace / 5.75km – 5.14 average pace …
Felt very heavy after Christmas day… a struggle but not horrific. Did have cold sweats for an hour or so afterwards and felt pretty drained.
Heart rate (bpm) – 172 average, 196 max.

Thursday – Rest

Friday – 3.17 miles @ 27:56 – 8.49 average pace / 5.1km – 5.29 average pace …
Chilled lunchtime run with Ross & Atanas. Notice I sort of lean back when I run which I need to stop doing. Going to start reading some blogs on running techniques as I realise I’m quite a rookie.
Heart rate (bpm) – 173 average, 193 max.

Went to see the doctor this morning for a pre-marathon health check and to ask him some questions I had…

  • Why do I get shivers / feel weak when I run & cold sweats for a long time after?
    Likely because I’m not eating enough / enough of the right thing and am burning up energy quickly. Need to eat better and figure out what works for me to munch on when I run… didn’t get on well with gels. He did ask me a bunch of questions to rule any other cause (heart / lung problems) out.
  • Why do my toes go numb / feel broken after I run? Bad circulation?
    Likely bad shoes / scrunching up toes. Checked circulation in my feet and all fine. My new trainers do feel more spacious and I need to be conscious of not curling my toes.
  • Is my heart rate too high?
    He said my heart rate was fine.
  • Anything else?
    I need to drop off cholesterol results from a health check I had a year or so ago to make sure all ok.

Saturday – Rest

Sunday (Northampton)
– 8.32 miles @ 1:16:24 – 9.11 average pace / 13.39km – 5.42 average pace …
Nice steady run with Adam on a little bit of a hangover. Discovered love hearts (the sweets) are amazing – full of sugar and easy to eat as they dissolve. Didn’t realise how hilly Northampton was… lots of quite steep climbs which wore me out but generally could’ve continued a lot longer at this pace. I thought I was okay but I did get cold sweats for quite a while afterwards.
Heart rate (bpm) – 176 average, 194 max.


London marathon training… 19 weeks to go!

For the last 7 days:
Average resting heart rate – 67 beats per minute.
Average sleep – 7 hours 47 mins per night.
Average steps – 13,610 per day.

Monday – BURN with Scott. Exhausted from the 2 weddings at the weekend but there’s only 1 week until Christmas so I need to find the strength…

Tuesday – 6.87 miles @ 1:00:04 – 8.44 average pace / 11.06km – 5.26 average pace …
The first 10 mins felt very difficult but as I got into a nice rhythm it didn’t seem so bad. Started to feel cold and a bit funny at 54 mins but I was really pushing myself to try to get as far as I could within the hour.
Online it says my maximum heart rate should be 200bpm minus my age (27) so 193bpm. My heart rate is a little alarming and I will speak to my doctor about this before the new year… 186 average & 197 maximum.
6.87 miles – 26.2% of marathon (26.22 miles)

Wednesday – HIIT with Ian. A bit devastated to learn that was the last HIIT class the gym is doing 😦 Felt strong although my legs were a little achey from the run on Tuesday.
Heart rate (bpm) – 129 average, 190 max.

Thursday – Rest – felt a bit worried about my shins and toes today. I think my shoes may have been a little small as my toes frequently feel numb – my right toes even felt slightly broken! During the evening my shins really began to feel painful… worry I’m getting shin splints. I have been wearing my Nike Air trainers rather than Asics so maybe that’s part of the problem. Adam just bought me some new running trainers from Asics so hopefully that will sort me out.

Friday – 2.33 miles @ 20:19– 8.44 average pace / 3.75km – 5.26 average pace …
Tough run as the wind was so strong it nearly blew me over! Wore my new running trainers but didn’t unlace them enough and got a bit of cramp because they were a little tight. Hopefully when I loosen them they’ll feel better 🙂
Heart rate (bpm) – 175 average, 190 max.

Saturday – Rest – home for Christmas

Sunday – Rest – home for Christmas


London marathon training… 20 weeks to go!

I’m away for the weekend at 2 different weddings (eeek) so going to wrap up the week today (Friday).

For the last 5 days:
Average resting heart rate – 65 beats per minute.
Average sleep – 8 hours 22 mins per night.
Average steps – 10,895 per day.

Monday Pilates – easy 45 min session with Kate

Tuesday – PUMPED with Scott. Intense 30 mins.

Wednesday – Rest (lunch with my cousin meeting little Lily)

Thursday – Rest (Hamilton with the parents)

Friday 3.5 miles @ 30:02 – 8.37 average pace / 5.63km – 5.20 average pace …
Run around St. James & Green park with Ross. Slow first mile but picked up the pace for last 2.5. Hit stop twice when waiting for Ross so did have 2 x 20 second rests. Ran 0.29 miles @ 2:37 – 8.59 average pace to get back to the gym too. Didn’t stretch – need to be better!

Saturday – WEDDING – Rachel & Alex

Sunday – WEDDING – Turlough & Frankie


London marathon training… 21 weeks to go!

For the last week:
Average resting heart rate – 61 beats per minute.
Average sleep – 8 hours 27 mins per night.
Average steps – 9,008 per day.

Workout wise I had a pretty rubbish week 😦

Monday 1.73 miles @ 15:03 – 8.43 average pace … this was absolutely horrific. I honestly think this was my worst run to date. I was trying for a quick 30 min run but about 5 minutes in my torso felt like it was sticking together and it became incredibly painful to run. I gave up and had to half walk half run back.

Tuesday PUMPED with Scott. Intense 30 mins.

Wednesday – Rest – horribly, horribly hungover after our client Christmas party!

Thursday – Rest – still recovering.

Friday – Rest – went for a curry instead of a workout 😦

Saturday – Rest

Sunday 5.51 miles @ 50:05 – 9.05 average pace / 8.87km – 5.39 average pace …considering I’d been drinking the night before and had a week of drinking (lots of festive fun) this didn’t feel too bad. Lots of hills which were a struggle. Had major cold sweats for a couple of hours afterwards. Felt the start of a cold coming on and generally felt exhausted for the rest of the day. Need to eat better, drink less and train more.


London marathon training… 22 weeks to go!

I bought myself a fancy Garmin watch in the Black Friday sale which I am very excited about. When I properly figure out how it works I will hopefully be able to include some additional stats to the blogs.

My average resting heart rate for the last 5 days is 60 beats per minute.
My average sleep has been 8 hours 8 mins per night.

Monday – Burn with Scott. Strength training largely with weights. Definitely feel stronger. Managed 5 pull ups (jumping up) 4 secs down without failing.

Tuesday 5 miles @ 40:34 – 8.07 average pace / 8.05km = av. pace of 5.02 per km.
This was actually a really nice run. I’m finding I’m enjoying running in the cold weather as my body doesn’t overheat. My heart rate was 180 bpm average with 197 bpm being the highest! It seems very high. Is this normal? I’m hoping to get this down as my fitness improves. I then ran uphill all the way back to the gym with tired legs – 0.64 miles @ 6:11 – 9.37 average pace

Wednesday – Rest – I was supposed to go to HIIT but just couldn’t be bothered so allowed myself to have the day off.

Thursday – TRX with Jonny. Definitely feel stronger.

Friday – Rest

Saturday – Rest

Sunday – Rest


London marathon training… 23 weeks to go!

MondayCircuits (strength) with Scott. Lots of weight training.

Tuesday – Circuits (strength) with Scott. Again, weight training. Felt stronger than yesterday.

Wednesday – HIIT with Ian. Fitness definitely improved already. Wasn’t as tough of a class as last week but felt good.

Thursday – 4.41 miles @ 40:00 – 9.04 average page / 7.10km = av. pace of 5.38 per km.
Trying to focus on increasing amount of minutes I run for rather than distance.

Friday – Rest (my nephew was born!!!)

Saturday – Rest (snuggling baby Beau)

Sunday – Rest (snuggling baby Beau)


London marathon training… 24 weeks to go!

MondayBurn with Kate. Nice core workout.

Tuesday3 miles @ 24:52 – 8.17 average pace / 4.83km = av. pace of 5.09 per km.
Body felt very achey and miles felt so much longer than kilometres! Felt like I was trudging through mud but very decent time for first run back.

WednesdayHIIT with Ian. Body felt wrecked from Mon & Tue but powered through. Fitness not too bad. Warm-up, 10 min of Tabata, then ascending ladder as main workout.

ThursdayTRX with Jonny. Body felt far less achey than yesterday which was surprising after a tough HIIT class. Mainly upper body workout so good to change it up!

Friday – Rest

SaturdaySkiing at the Snow Centre was actually a pretty tough leg workout.

Sunday – Rest

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