Inverness Half Marathon – booked!

Tonight I booked myself in for the Inverness Half Marathon on the 11th March.

I booked a day of leave for the Monday after it, and figured I’d better enter it. It starts at 1230 on the Sunday, so I’ll stay overnight with friends and travel back on the Monday. I hear it’s a good event. 🙂

Better get running again eh?! (After my wee break last week for the snow).

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Wk3 into Wk4

Not much running this week, but as the weather heats up a little next week I’ll get back to it.

Here’s what I did this week:

Mon: Squat Strength
Tue: Rest
Wed: Massage / KB + Single Leg Strength
Thu: Rest / PM Run Coaching
Fri: Deadlift Strength
Sat: Rest
Sun: Spin 45 mins 3:2:1 intervals

It started snowing quite heavily at 11am today and there’s quite a bit of it now, but the temps are due to go up to 6 tomorrow and 11 on Tuesday so that should clear the snow. It’s sheet ice outside ours just now, so tomorrow in the gym will be fine.

I plan do to a long run on Tuesday, hopefully in the morning early, and I’ll see if I do my next long run on Saturday or Sunday. I have PT deadlifts on Friday with Ross and we’ll review what’s happening weight wise.

At the moment I’m down 1.3lbs in 3 weeks so it’s been a bit slower loss than I’d hoped, but I’ve reduced my calorie goal so that might help.

I start my new job on Monday, and went in to set up my desk this weekend. 4th floor, on the east side of the building. I’m looking forward to getting stuck in.

I think I’m going to take some leave on the 12th March so I can go up and do the Inverness half marathon, then I’ll have a week off the following week for some sun.

Anyway, here’s my plan next week:

Mon: Squat Strength
Tue: 17M @9:08
Wed: Rest / Intro coaching meeting
Thu: Tempo Run 7M @8:05
Fri: PT Strength
Sat: 20M @9:23
Sun: Rest

Spin today was good and a little different, and if I can’t get out running for whatever reason, I’ll do Spin as an interval session.

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Spin instead of long run

1 week of snow and ice and I haven’t done any running for myself. (I took Audrey out coaching on Thursday night and found a clear bit of ground to do 1 min reps on)…

I was going to wait and see what the weather and ice was doing this weekend and I might have ventured out for my 17 mile run if the ice was cleared… but it isn’t, so I’m not risking it. I’ve seen runners out and I don’t fancy it.

I decided I’d do a 46 minute spin session instead. Not exactly 17 miles running, by a good cardio workout. I’ve done three Strength sessions this week, and the caching on Thursday, so I’m sure I’ll be able to pick up my running just fine next week once the snow is gone.

Here’s the spin session I created (in my Seconds app):

3 rounds of the above, with a 5 minute warm up and a 5 minute cool down, make 46 minutes and a rather sweaty Lorn. 😜

I have to say I nearly jacked it in about half an hour in, but I managed to hang on in there to do it.

My avg HR was 142, max 165 and a garmin Training Effect of 3.3, so a good wee session for a Sunday morning.

I aim to either do a long run early in the week and another at the weekend, or just start up my running again on Tuesday – 3 runs a week, 2 Strength, 2 Rest days.

The garagym was pretty chilly at about 3’C but I soon warmed up into a sweat. Nice view (but not quite outside 😜).

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Treating myself…

All this cold weather and I’ve invested in a couple of pairs of long running leggings…

I got these ASICS ones from Wiggle, along with a bright warm bright orange under armour top.

Nice wee reflecting detail on the leggings.

A bit like the puma ones I got for Christmas… they’re both nice and warm, and reflective.

And I treated myself to these… a couple of pairs of Mizuno Wave Catalyst 2s. A little lighter than my Wave Inspires, but hopefully just as good.

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Kettlebell & Single Leg Strength

I have to say, I’m not impressed with these few days of snow we’ve been subjected to.

I’m not a member of a gym anymore so I don’t have access to a treadmill anymore, and I’m not risking running when the streets are full of snow / ice like they are.

The snow came on Monday and there was more on Tuesday, now today the snow is starting to freeze, to make icy pavements. I decided I’d postpone my Tuesday run to Wednesday, but realistically I knew I wouldn’t get out for a run today either. Grrrr.

There maybe are some clear bits out and about, but I’m not going to risk it. I decided instead, to do a simple strength workout after work instead.

Kettlebells and Single Leg work

I used my seconds timer, a 16kg and a 12kg kettlebell and a 12.5kg dumbbell (for the Clean n presses).

At the end I added, a short 3 rounds of single leg work, just over 40 minutes of strength. I managed 10-12 Press Ups, 8 Clean n presses, and 18-22 reps for the 50 second exercises.

Now here’s a new addition to my Garagym.

Have you ever wondered what it’s like to lose 10kg? Or even, have you ever wondered what it’s like to workout with 10 extra kilos on your body?

Well, I got myself a weight vest… specially made for women, it holds up to 15 x 1kg bars, and I had 10 in it tonight (just for the single leg work).

It’s easy to add or remove weight to the vest, but I thought I’d start with 10kg to not overdo it. So it felt like I was 10kg heavier, whilst I was doing, 3×10 each side:

– Single Leg Deadlift
– Single Leg Split squat
– Reverse Lunges

I definitely noticed a difference with 10kg strapped to me.

I’m not sure why I was smiling here, I probably wasn’t smiling when I was doing the workout. 😉

This week will probably change to something along the lines of this:

Mon: Squat Strength
Tue: Rest
Wed: KB & Single Leg Strength
Thu: AM run intervals PM Run coaching TBC
Fri: Deadlift Strength
Sat: 17-18M 9:08
Sun: Rest

I’ll need to see what the pavements are like on Thursday though – I might swap my am run for a spin (or a lie in!)

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Wk2 into Wk3

Last week was a good week training wise for me, 3 runs, 2 strength training and 3 rest days, with 2 of those days active recovery with plenty of walking.

I did on average, 16,000 steps a day, and I got a good long 10 hour sleep the night after my long run which I’m sure helped my recovery. Things seems to be settling down nicely. I had no doms on Saturday from my strength training, and just a little bit of tightness in my calves on Sunday from the long run the day before.

Here’s what I did last week:

Mon: Squat Strength
Tue: Rest / 5M Walk
Wed: Rest / 5M Walk
Thu: 7M incl 6M tempo @8:03
Fri: Deadlift Strength + 4.7M easy run
Sat: 15M @8:37 / 152 ❤️
Sun: Rest

I was a bit tired at the start of the week, and the rest from my planned running probably did me good. I missed my interval run (which I thought might happen)… it was meant to be 4x800m with 2 minute intervals. I might do it this week instead.

A good wee easy social run on Friday with my Twinnie fitted in nicely as my third run of the week. I enjoyed my long run on Saturday, but it might be an idea to try and go earlier next weekend if I can.

Progress with my long run this week – it was slightly faster, at a lower heart rate than last week – and crucially, it felt easier – like the speedwork is paying off:

8:40 min miles / 157 vs 8:37 min miles / 152

I’m watching what I’m eating and trying not to be greedy / eat what I want … logging it all on myfitnesspal makes you really think about what you consume. I can clearly eat more on run days and this week I was careful to eat plenty after my long run. I’m making better choices and replacing my usual go to sugary foods with more protein based foods.

I’m showing a calorie deficit all week, and the result is a drop of 1.1lbs in bodyweight in the first 2 weeks of January. I was aiming for 1lb a week so I’ll keep an eye on what’s happening next week. I’m certainly not starving, eating plenty of protein and fibre and cutting out sweets etc.

Wednesday was the only day I went over calories, it was a Rest day so had less calories burned to play with.

Want to learn more about losing weight with strength training, nutrition & exercise? – read Burn the Fat, Feed the muscle, by Tom Venuto

Here’s my plan for next week:

Mon: Squat Strength
Tue: Intervals 1200/1000/800/600/400
(Or 4x800m wi 2 min Rest)
Wed: Rest
Thu: 7M Tempo incl 5M @8:05 / PM Coaching
Fri: Deadlift & TRX Strength
Sat: 17-18M @9:08
Sun: Rest

Depending on the weather I might swap Tuesday for Wednesday… apparently it’s to get really cold on Tuesday… but I’ll see how it goes.

And here’s my strength plan for the next 3 weeks – Monday squat strength, Friday deadlift and TRX strength. I’m going to try and work hard this week with it, now I know all the moves / exercises:

Squat Strength (Mon)

Warm up & Ankle MobilityWarm up Squat 1×5

Pause Squat (2secs) 3×5 35kg / 37kg / 42kg / 42kg
Squats AMRAP 40kg (22) / 42kg / 45kg /45kg

Single Leg Deadlift 10es

Penlay Rows 3×8 30kg / 4×8 36kg / 4×8 38.5kg / 3×8 41kg
Single Leg RDL 3x8es / 4x8es / 4x8es / 3x8es (2×12.5kg)
Press Ups AMRAP 3×15 / 4x… / 4x… / 3x…

Reverse Lunge 10es

Barbell Overhead Weighted Carry 3 mins

Deadlift Strength (Fri)

Warm up & Ankle MobilityWarm up Deadlift 1×5

Pause Deadlift 3×5 46kg / 48.5kg / 51kg / 51kg
Deadlifts AMRAP 51kg (18) / 53.5kg / 56kg / 56kg

Split squats 10es (bodyweight)

TRX Split Squat Jumps 3x8el / 2x12el, 2x10el / 4x12el / 3x12el
Gym Ball Atomic Press Ups 3×8 / 4×10 / 2×12,2×10 / 3×12-15
TRX Inverted Row 3×15 / 4×15 / 4×20 / 3×20

Scorpion 30secs-1 min

KB Swings + Goblet Squats 16kg (timed) 21 / 15 / 9

I start my new job next week, so 1 more week where I am. It’ll be odd to leave a department I’ve been working in for 5 years, but I’m looking forward to what the new role will bring. Excited. 🙂

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15.2M – wk 2 marathon training

Week 2 Training for the London marathon and my plan had 15 miles at 9:08 minute mile pace. I thought it’d be a welcome relief after pushing it a little on the half marathon last week, to run 8:40 min miles with my avg HR at 157 and max 167.

I planned a challenging but fun route I’ve done before… running from the Clyde… uphill for about 8 miles up to Newton Mearns, then back down hill to the Clyde through the southside of Glasgow.
Here’s the elevation chart… it started to go uphill about 3 miles in and continued to 6, though 7 and again at 8, then once you turn onto the A77, you go downhill more or less all the way.

The run up to 8 is a bit tough, but I just kept my legs ticking over and slowed down a bit on the hills or when it was starting to get hard.
I ran mostly looking at pace on the way up, and it was ticking along under the 9 min mile for the most part until I got to the hills. It was a bit odd today, cyclists and pedestrians kept saying hello to me, and at mile 10 I got tooted at enthusiastically by a white van.

There were lots of road crossings, but many drivers gave me right of way which was odd. Perhaps they saw the determination in my face? 😜< a href=””&gt;<<
l in all, today’s long run felt easier than last weeks. Once I started to run down hill, I flicked my garmin to show me heart rate and cadence and I aimed to run with my heart rate around 150 and push my cadence up to 180. I felt like I was flying lol.

Weeeeeeeeeeeeeee for about 7 miles. Just after Giffnock and before Shawlands about 11 miles in, I noticed that there were lots of people waiting for a bus at all the bus stops I passed. (Strange the things that go through your head when you’re running long…)< a href=""&gt;<<
I kept running / flying past bus stops full of people, I realised there must be a bus behind me. At one of the first stops I noticed the people waiting for the bus, flagging it down. So the race was on. Bus stop after bus stop I was trying to beat this bus… I couldn’t even see it. I was just running forward and seeing if it’d catch me.< a href=""&gt;<<
aw two people I knew, from Work and from a previous Work, and an old man who was chatty in a shop in Shawlands a couple of weeks ago (and he was chatty again).

Then past Shawlands, near Queen’s Park, it pulled up beside me and stopped to let some passengers on. My chance to get away from it. 😜 I ran strongly on and turned left towards Nithsdale Road… I’d beaten it. Cadence up at 180 most of the way.

I ran down towards home, and decided the last mile I’d try and take easy, keeping my cadence up still. I got to 15 miles and decided to add on a last wee 0.2 miles (like I’d do on the day of the marathon) … and walked a bit home.

This weeks long run felt easier, and was faster than last weeks (perhaps helped by the hills?) – 8:37 min mile and 152 avg HR, max 169 (vs 8:40 / 157 / 167 last week). It should have been 9:08, but I’m happy with that. Now today I need to work on my recovery last week I became a bit tired, hungry and grumpy after my long run. 😜 better get eating, hydrating and sleeping. Training going well.

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