Only 6 weeks to go!

OMG I just realised that it is only 6 full weeks left until the Great South Run! I haven't been slacking off too much (well except from blogging) but wakeboarding has taken priority for the last few months.

I am going to track and blog the next 6 weeks of my training starting today. My next run is planned for tomorrow morning and I think I will go for the standard 4 mile run just to ease me back into the training plan.

A sunny day!

I haven't been running for nearly 4 weeks as I injured my ankle at the beginning of the month and couldn't walk on it for 3 weeks. It finally stopped hurting on Monday but I thought I had better leave it a few more days before testing it. I woke up this morning, the sun was shining and I thought "today is the day" so I went out for a quick 2 mile run at 9:22 min/mile this morning. It felt great to be getting into my running gear. What a great day to get back into it! A few puffs and pants but apart for that, all good!

The weather is so good, I'm now going out wakeboarding with my brother in my new boat!

This really is a sunny day!

Stomach crunches

Things went a lot better today. I managed just over 4 miles run in 39 minutes, average speed 9:28 minutes/mile. So the pace is OK, I still had a few back problems but found that if I squeezed my stomach muscles I could make it go away. My theory is that I had bad posture which is causing the back pains. My tummy is getting a lot smaller now which means I don't have to concentrate on holding it in so much,  which (I think) has resulted in relaxing my stomach muscles when I am running, this means my back muscles are working harder, which is causing the pain.

The run itself was fine, I had a little wobble at 2 miles but managed to talk myself out of turning off for a short run and was very glad I did. I think that the route I took today is going to be my default route and at 4.1 miles is just about right for me at the moment.

owch my back!

I have been partying a bit too hard this weekend. I went out drinking on Thursday with my dad and brother, had a few beers Friday night at home and then loads and loads of beers on Saturday night, drinking until 5am! I ended up spending all day in bed on Sunday recovering. This all meant that I hadn't been out for a run since Thursday evening so I was looking forward to a run today. The sun was shining and I felt good, then everything started to go wrong!

Before I started running a did a few stretches but when I got going, I felt like my legs were all seized up and I couldn't get into my stride, I had to jog at walking pace for a while before my legs felt normal again and after that my back started to hurt, it reminded me of my first few runs. After just over a mile I had to stop to stretch my back before i could go on, after another half mile I decided to cut it short and return home and had to stop a couple more times along the way. By the time I got home my back was really hurting and I was glad I didn't push it.

I don't know if it was the excessive drinking, or the day spent in bed, but things did not go to plan today. I managed to run 2.2 miles in 22 minutes which is quite good pace considering how many times I had to stop, and if my back wasn't hurting so much I think I would have had a really good run.

I will be interested to see what happens tomorrow.

What a week!

I haven't had any time to blog any run this month, but last week I had an unexpected surprise.

The week started well, I managed to run almost every day:
Tues 3.6 miles in 37 minutes 10:10 min/mile
Wed 3.7 miles in 36:40 minutes 9:49 min/mile
Thurs 3.6 miles 36 minutes 10 min/mile
Fri 3.6 miles in 34 minutes 9.27 min/mile

Saturday I went out running with Lara to help motivate her and to see what it was like running together. Lara has not been running as much as me this month, so her times are a bit slower, but she still managed to run 2.92 miles in 12:49 minutes which is a 12:49 min/mile. Well done Lara, keep it up!

Sunday was where something completely unexpected happened, I ran 3.6 miles at just over 10 minute/mile, but when I was nearly finished I wasn't at all tired, so I ran a bit further, and then a bit further, and then a bit further until I had run the 3.6 miles all over again, making a grand total of 7.23 miles! I was absolutely amazed that I could do it, and of course very pleased as well. I even felt at the end I could have run further, but it was getting a bit late and I knew Lara would be getting worried as I had been gone over an hour. My average speed was 10:26 minute/mile which is a little slower than I want to run the great South run, but I am so happy I was able to run that far, and it is only March.

Exactly 10 min/mile

I ran 3.6 miles this morning in exactly 10.00 min/mile and that included a 30 seconds wait to cross the Eastern Road, so I am happy. There were a few hard sections, mainly running over bridges, but I have found that if I run too fast, or run up a bridge, all I need to do is to slow down a little bit, catch my breath and I can carry on again wthout stopping. I'm sure this is becuase my fittness levels are getting better. Not so long ago I had to stop for a short walk to catch my breath, and that was only running 2.1 miles!

My calf muscles are aching after the run. I stretch them before and after running, but for some reason these muscles seem to take the most punishement. I'll have to check out if there is anythign I can do to help.

3.7 miles in 36 minutes

Oh yeah baby! Feeling good today. Last night, I ran the 3.6 miles route and it was hard! I ended up running it in just over 10 minutes a mile which was dissapointing. Firstly, because I really want to get the pace below 10 min/mile and secondly because it was so tiring, I was absolutely exhausted at the end!

Anyway, Lara was messing around this morning, she said she was going to go running so I wasn't able to but she didn't go in the end so will now go after I finish work. It all meant that I had to go in my lunchbreak today. I did the usual route, but added a few extra twists and turns which made it up to 3.7 miles and I completed it in 36m:40s which is an average speed of 9.49 min/mile! It was quite hard, but not devastating like yesterday, so I think if I can run that pace 3 time a week, maybe 4, it will start to get easier.

I'm not sure what my new goal should be, I'm feeling that I need some practice at this pace before I move on, but hopefully by the end of March I will be able to add anothe mile or so.

Goals for March:

• Run 5 miles at any pace
• Run 3.7 miles under 10 min/mile three times a week, every week

3.6 miles in 37 minutes 32 seconds

On Friday I ran my 3.6 mile route in 37 minutes and 32 seconds which is an average speed of 10 minutes 19 seconds! My goal for March was: Run a new 3 mile route, but I am now updating it to: Run 3.6 miles in under 36 minutes. I definitely want to run the Great South Run in 1 hour 40 minutes or less, so I need to be able to sustain 10 minute miles, but at the moment I am finding that I run out of steam on a 3.6 mile run at that pace (I had to walk for 10 seconds twice to make 37:32).

This morning I ran my 2.3 mile route in 20 minutes which is an average speed of 8.42 minutes, this tells me I can run much faster over short distances but am still struggling as the distance goes up. There is no way I could have run the 3.6 miles at that pace, but as I only had limited time I thought I'd really push the short run.

I am off to soft play now with the kids to burn some extra calories!

Hard work

Last night was a little bit strange, I went out for a run about 4:30 in the evening and after about 1 mile I was really struggling so I decided I would only do my 2.1 mile run. I picked up the pace a bit to compensate for the short run and managed it in 20 minutes (which I was pleased with) but I really had to push myself for the last quarter mile. I had been out with the kids all day and we had walked about 3 miles. I don't know if the walking had some affect, or maybe I was tired from last nights 3.6 mile run or a bit of both?

Working away

I have been away on business for the last 2 days eating and drinking on company expenses, so thought I'd try and make up for it with another 3.6 mile run. I think I might be a bit dehydrated because it was a bit painful and had to really push hard, but I ran it in basically the same time as my previous run, 42 minutes 14 seconds as opposed to 42 minutes 12 seconds last time. Consistent, you might say, but last time it was much easier and I felt like I was taking it easy, this time I felt like I was pushing and I actually expected to improve my time.

I wonder if I will be able to do it again tomorrow morning? I'm going to drink a lot of water now and try for an improved time tomorrow.

3.6 miles and an endorphin high!

Yes! I decided to increase my run distance today, so took the plunge and ran up to Burfields road which adds another .5 miles onto my usual route. I took it nice and steady, about 11.5 minute miles, so when I got the to turn off which brings me back home I was feeling so good I decided to keep on going and take the route which takes me over 2 bridges and adds on about another .5 miles. What was really interesting was that the burning feeling in my calves as I run up the bridges felt kind of good! Of course I have heard of people saying all the endorphins that get released when you exercise can feel like a high, but I think today was the first time I actually experienced it.

Goals achieved

My Goals for Feb were:
Run at least twice a week
Run 2.1 miles in 20 minutes

Today I ran my 2.1 miles route in 19 and a half minutes! It was tough and I really had to push hard for the last half mile but I feel really great. I know this is the pace I want to achieve when I run the Great South 10 miles, but I know I have a lot of training to do before then as I was exausted at the end, but I feel like I am on my way.

I am also now running twice a week, so just need to keep that up and all February goals are achieved!

Goals for March:
Run a new 3 mile route

Another new route

I have joined endomondo.com and downloaded the app for Windows Phone which means my route is automatically tracked and I get live information about my pace as I am running. It also automatically uploads my runs to the website so I can track when and where I have been, as well as showing my pace over time in a graph, it is so cool. My new route is here. It is only 2.3 miles which I completed in 24 minutes, which is a bit off my default pace but my calf muscles were aching a bit from yesterdays run. 2 runs in 2 days! I cannot believe I am actually starting to like this running lark.

The benefits are really starting to show now, my waist has gone down from a fatty 38'' to a much improved 36'' but I really want to get down to 34''. I really don't think it will take too long. Also, I am starting to have some definition in my tummy, OK, it is still pretty lardy, but for the first time in many years I can really start to see something other than a bit fat lump. See:

2.5 miles no problem!

Things are looking up, I'm really seeing a load of weight loss in my belly and today I thought I'd step it up a bit so I added Langston road to my route which made it 2.5 miles instead of 2.1, I took it nice and easy as I remember when I pushed it too much before, I really hate it when you are gasping for breath and need to stop for a second to catch it. I completed it in 26 minutes which is really not too bad, not only that, I felt fine at the end and I am already looking at making it a bit longer. To be honest, it was only when I got home and mapped my route on endomondo.com that I realised it was only 2.5 miles, I had hoped it was a bit more and I think I really need to step it up a bit.

All in all I feel really great today and for the first time the 10 miles target seems quite achievable.

2 minutes faster!

Feeling good today, stepped up the pace and managed to run the 2.1 miles in 2 minutes quicker than last time, in 22 minutes (and that included a couple of pauses to catch my breath). I had to really push myself at the end, but I guess that is how you improve.

My running music is "Future Generation of Hardcore 2" mixed by DJ Cotts, and if I can run the whole 2.1 at the same pace as the music I think I will get down to 20 minutes, which is my new goal.

Goals for Feb:
Run at least twice a week
Run 2.1 miles in 20 minutes

Getting better

I've been ill for the last couple of weeks so didn't feel like running, but today I woke up feeling full of beans and so I jumped out of bed and went for a 2.1. run, and completed it in 24 minutes, and I still had something left towards the end! I don't know if it was the hour of the day, or whether my body is finally getting used to the idea that it needs get fitter, but today was a good running day.

The plan now is to do at least 2 runs every week during February, and maybe even 3 by the end of Feb.

First run this year!

Oh dear, I have been a bit lazy this year. My first run of the  year was yesterday and I had to run it all by myself. I ran 2.1 miles in an "incredible" 27 minutes with 2 stops along the way! Not so good I am afraid :-(

I don't know if I was running faster than before, as I was absolutely exhausted when I got home, but I need to do it again ASAP in order to build up some stamina, not to mention lose some weight!