Wk45 into Wk46

Last week I did 3 runs of about 15 miles and a strength session. A bit of a slow start to the week and an end to the week with what feels a bit like the start of some sort of cold… it’s not started properly yet and hopefully won’t. I’ll try and eat and sleep plenty to see if I can fight whatever it is off.

The sunrises have been nice this week, and if they’re not a reason to get up and train, I don’t know what is.

Here’s my plan for training next week, depending on how I feel I might take more rest days or change it up a bit.

Mon: Strength / Coaching PM
Tue: Run
Wed: Strength / Coaching PM
Thu: Run with Debbie & lunchtime 5k
Fri: Strength
Sat: 4-8M (or rest)
Sun: Jimmy Irvine 10k

I had a nice weekend this weekend, spending time with friends and family. No running but plenty of chat, fun and rest. And I finished something I’ve been working on for a while now (more about that later).

I feel a bit like I’m limping into winter with my training, but I’ll take it as it comes and keep it ticking over. I don’t like the cold, so today I got my winter running gear out so at least I’ll be warm on the run. Trousers, long tops and reflective gear.

Today we had a nice breakfast at the boathouse in Rouken Glen Park then went a walk around the park I always say I should get to know that park better by running in it I should do really.

Next Sunday I have the Jimmy Irvine 10k again, should be fun. No pressure, let’s see what happens, as long as the lurgy stays away. Great fun November. 😂

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Rainbow Lux Glass 🌈 like and share

Anyone who knows me or follows me in here knows how impartial I am to a wee rainbow, and why. I won’t go into it again… but what I would like to share with you is a little shop online that I love.

Rainbow Lux Glass… is run by Kelly in Southampton, and she makes lovely glass items, including lovely rainbows and rainbow themed gifts along with other glassware she makes. Ideal for Christmas, or just to have as nice things in your house or as nice presents for others.

One Christmas someone got me a medium sized rainbow, and that same year I decided I’d get 8 people who had been there for me in my life, a nice little rainbow – a wee rainbow thanks. You know who you are. See more here:

Then since then I’ve bought a few more mini ones for others who are special or who have been there for me.

They’re so pretty and special, and when you order you get a wee free gift / surprise in the box too – the attention to detail Kelly does is brilliant.

She makes each and every order special and It would be great if you could follow or share her work / shops. The links to them are below:




This Christmas, why not buy some of Rainbow Lux’ rainbows to brighten up other people’s lives. 👍🏻 🌈

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1,000 mile goal might be out the window

In October I managed to run 76.3 miles… the first month in a long time where I did round it up to the nearest 5 or 10 miles. And I’d had quite a bit of a well needed rest at the start of the month, so lost out on 15-25 miles in the first week.

Up to last month I was on track for my 1,000 miles in the year, but it might now be out of the window… unless I can plan and deliver and pull back some big mileage in November and December.

I’ll need about 110 miles a month, which is achievable – I did those distances in August. So we will see. This month might be a make or break it.

So I’ve created a plan, which will get me there if I follow it. 4 runs a week. I’ll need to run with others and on my own.

Or, if it starts to look unachievable, I’ll suffice with about 950 miles for the year. I’m not too confident that I’ll get the miles below in, so maybe the 950 will happen instead. We’ll see.

Whatever happens, running with sunrises like this one will be worth it.

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Find something that works

Of all the queries I get, probably the most common one is – how do I make exercise work for me?

From someone asking me how I fit exercise in, to someone asking for advice on how to make exercising consistent for them.

Then to a few people who have found exactly what works for them, and I see great pride from them when they tell me how it’s working for them. You know who you are.

I’ve found that the best ways to do it is to:

1. Do something you enjoy or find easy / not too hard,
2. Be able to fit it into your life.
3. Set yourself a goal 🎯 🥅 and reason for doing it.
4. Schedule it in, and fuel it properly. 📅 🥘
5. Make it consistent and fun 🤪 if you can.
6. Get others on board to either support you, do it with you 🏃‍♀️🏃‍♀️ or push you out the door, or achieve your goal.
7. Listen 👂 to your body and make sure you take rest when you need it (and push it when you can too).
8. Be kind to yourself. Life sometimes takes over, but always have your goal and how you’ll achieve it, at the forefront. if it isn’t working, switch tact and see how you can make it work for you.
9. Review how your week went and decide how you’ll improve it or deliver better next week.
10. Measure yourself and your progress, adapt and reward yourself when you achieve.

So from finding a gym class that motivates you, to asking someone you know (or a coach or PT) for some advice on what you can do that will suit your lifestyle – to planning to do something every day or every second day, it can all make a difference.

If you hate swimming or you hate rowing, or you plan a mammoth session, or if your training isn’t fun – it’s likely that you won’t do it. Or you’ll talk yourself out of it, or have another thing that overshadows it and becomes more important. Find something that you enjoy and you know you could do regularly.

If you make it simple – do and repeat 4-8 exercises that you know how to do, write them down, practice them. Start low / simple and progress them to be harder with more weight or resistance over time. Or go to a class where the exercises are prescribed and you’re told what to do.

Get a plan, fit it in around your life style. Run with or train with others (for accountability, chats or support). Measure your progress so that you see results and once you achieve your goal or mini goals, reward yourself or aim for the next step.

October hasn’t been the most consistent month for me, with other things getting in the way. But I’ve listened to it all, and I’ve put things in place (mostly running with Debbie – she’s helping me and I’m helping her) to try to keep my consistency with running.

I’ve not achieved my 100 mile goal for the month (I’ll maybe get 70-75), and I’ll likely not meeting my 1,000 goal for the year, but that’s ok. I know why I likely haven’t met it, and it’s not the end of the world. Life took over for a bit, and that’s ok.

I’m not feeling guilty or beating myself up, instead I’m taking care and progressing a few of my other goals instead.

What are your goals and reason for doing something? What is your something that will work?

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Wk42 & Wk43 into Wk44

The last two weeks I’ve been keeping my running ticking along, but other things have sort of got in the way of getting back into regular visits to the gym.

Part of it is not wanting to be sore after it, and the other is not getting good sleeps and waking up to the dark that is autumn. Runs at lunchtime kept me running and being out with others, as did running with Debbie some mornings.

We got proper soaked on Thursdays lunchtime run… it started about 3 minutes before the end and drenched us. Pretty funny really – my hair was wrecked for the rest of the afternoon, but hey ho.

Mon: Strength / 4M coaching run
Tue: 3.6M lunchtime run
Wed: Rest
Thu: 3.1M lunchtime run
Fri: 6M run
Sat: 6.1M run
Sun: Strength

I have a plan for my strength training, body weight to start with then building to weights, and fingers crossed I’ll get a good start to it next week.

Mon: Rest
Tue: 3.1M lunchtime run
Wed: 6.8M run
Thu: 3.7M lunchtime run
Fri: Rest
Sat: Rest / walk
Sun: 3.5M run

This last week I ran 3 short runs (30 mins) and a longish run (1 hour). It takes me to 59.3M for October … and if all goes to plan I’ll be up to 75 miles for the month. (If I manage to get myself out).

Here’s my plans for next week training wise:

Mon: Bodyweight strength
Tue: 5M + 3.1M lunchtime
Wed: Bike & Strength / PM 4M coaching
Thu: 6.6M
Fri: Bike & Strength
Sat: 8M
Sun: Rest

It’ll be lighter in the mornings for a bit, and my sunlight alarm clock has helped, so fingers crossed I get some better sleeps next week and I’m able to get up early to train.

I’ll see if I can get some runs with Debbie and lunchtime and maybe fit girl on Saturday, and I’ve got some coaching on Wednesday night with someone I’m going to help get up and running and hopefully enjoying it as much as I do.

Gym / Strength Monday, Wednesday, Friday if all goes well.

November here we come. :-/

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Wk42 into Wk43

Last week I got quite a few runs in, 1 strength session and a couple of good rest days. Running was motivated by others, two lunchtime runs and two runs with Debbie, along with a coaching run.

Mon: Strength / 4M coaching run
Tue: 3.6M lunchtime run
Wed: Rest
Thu: 3.1M lunchtime run
Fri: 6M run
Sat: 6.1M run
Sun: Rest / 70 min beach walk

23 miles running in total for the week and about 42 miles for the month so far. Way off my 100 mile target for October (as I took the rest I needed)… so maybe I won’t get my 1,000 mile target for the year. We’ll see.

I’m away at the end of the week, so I’m planning the following training next week:

Mon: 5-6M run
Tue: AM Strength / 3.1M lunchtime run
Wed: 6-8M run
Thu: AM Strength / 3.1M lunchtime run
Fri: Rest
Sat: 4M run
Sun: Bodyweight strength

Quite a few runs again, but the main aim is to be active most days, and get in the gym more than the one time I did this week.

I could have done the gym today but we went a nice walk on Irvine beach instead, which was nice.

What will you do next week exercise wise?

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Autumn Winter Training Plan 2019

I took a good two weeks of rest after the half, as I needed it. I did a few hour long runs with Debbie to make sure my legs still worked and to keep me ticking over. I’ve done a few walks, I did 70 miles running in September, and about 20 miles so far this month.

Now I’m ready to get back into training … and I’m looking towards Autumn and Winter to build in strength training as I usually do at this time of the year. Getting back into the gym might be a little sore, but I’ll start with bike tabatas and body weight workouts and build to strength training.

Here’s my goals and progress up to now:

The rest period I’ve had seems to have led to a drop in lean mass (-5lbs) and an increase in body fat (+2.9lbs) for an overall reduction in weight (and an increase in body fat).

Hopefully with regular training and eating well, it’ll flip the other way with a drop in body fat and an increase in lean mass. I don’t really mind what weight I become, as long as that happens.

I’m still on target for 1,000 miles for the year, but if I want to do it i need to get out running regularly again, and aim for about 90-100 miles a month. My training plan adds it all up and I can keep a track of my progress of it with it.

So how will I do it?

I’ll eat usually the same things most days and not eat too much …
– Breakfast will be fruit n fibre (or weetabix) with blueberries and fage yoghurt. (Or eggs / steak at the weekend).
– Lunch will be chicken and rice or pasta and coleslaw or beetroot.
– Snacks SIS protein bar or fage yoghurt and berries. And if I’ve run a lot I’ll have chocolate.
– Dinner will be meat and veg, or fish… or whatever is served up.
– Water / coffee (if I want it).
The main thing is I won’t be greedy and I’ll aim to get a balance with what I eat vs what I do in training.

I’ll run 3-4 times a week (green) and strength train twice (pink). Aiming to rest once a week.

Strength training and running will usually be done first thing in the morning, before breakfast and I’ll have a good breakfast to refuel and recover after it.

I’ll be training for the Jimmy Irvine 10k in the middle of November, and I might start swimming again after that, once a week. We will see.

Mon: Strength (or Run)
Tue: Run
Wed: Strength
Thu: Run
Fri: Run (or Strength or Swim)
Sat: Run
Sun: Rest

Once I settle into some body weight training, I’ll do these strength workouts.

A and B will be super sets, then C will be a timed circuit set.

In the meantime, I’ll start off in the gym by doing:

– Bike tabatas: 2 min warm up, 8x20secs @100rpm:10secs @80rpm, 2 min cool down

– Then 3 rounds of 8 exercises, body weight to start off with.

I might be a bit sore after, but once I’ve built up strength, I’ll move onto the weights.

A good bit of training to get my focus into, after a good couple of rest weeks after the half.

Let’s see what a bit of training and eating well / not being too greedy does. 🙂

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