Wk41 into Wk42 & results

Two weeks into my new Strength and running routine and I’m feeling good and making some progress. I’m getting plenty sleep (touch wood)… and I’ve done all of the sessions I planned to.

I did switch things about a bit last week and had a rest day on Thursday, but still managed to run four times for a total of about 22 miles.

I had a speed session planned – a 35 mins 10×1 min fast, 1 min recovery, but opted for social lunchtime runs instead. I might do that one this next week, or I might stick to social runs / running with others for motivation. Or i might ask a crazy colleague (Lauren??) if she wants a wee speedwork challenge?

Our lunchtime running group at work is going well, I’ve done about 4 lunchtime runs so far, two on Tuesdays as part of a group and 2 other days with just one other to run with.

This next week is ‘October Week’ so some people will be on leave, but it’s good to see that others are setting aside about an hour on a Tuesday lunchtime to run. I think there were about 7-9 people out last Tuesday. 👍🏻

My two strength sessions up to Saturday were fine, and I might do my third Strength session of the week today (Sunday), or I might leave it to Monday morning and have a wee weekend rest day.

Here’s what I did last week:

8: 7M easy before breakfast
9: 5k lunchtime
10: Upper Body Strength
11: Rest
12: Lower Body Strength + 3.4M lunch
13: 8M nearly tempo in the rain
14: Full Body Strength

On Thursday and on Saturday, I very nearly stayed in bed rather than running. (On Thursday I did stay in bed, but I probably needed it).

On Saturday morning I was lying there trying to come up with excuses to put it off – it was raining, bed was warm and comfy, I could do it the next day, Fit Girl wasn’t running…. But I dragged my ass out of bed at 8am and got it done. And it was a good run that I’m glad I made the effort to do.

I got to try out my new Garmin 645 … and although I didn’t use it to it’s full potential (with music via some playlists I still need to load on it), it was a good watch to run with. I need to sort my Mac and playlists, but I won’t go into that on here.

On my Saturday long run, I put the ‘metronome’ on at 180 and ticked along with my cadence at 180, about 5 beats higher than my usual. And I got to try out my new waterproof and reflective ASICS gilet too, which kept me nice and dry, even in the heavy persistent rain.

I’m up to 41.4M for the month so far, which is bang on for my 85 mile goal… I just need to keep momentum for my running, and keep it steady to the end of the month and stick to my plan.

Here’s my plan next week, with a possibly swap of he full body workout for the upper on Monday, or I take a rest day today.

15: Upper Body Strength (maybe run at night wi Fit Girl).
16: 6M incl tempo + 5k lunchtime
17: Lower Body Strength
18: 45 mins hills or 35 mins 10×1:1
19: Full Body Strength
20: Rest
21: Rest

And here’s the results of my change of activity in the first half of October… incorporating strength work 2-3 times a week (with not much change to my diet) has led to this change:

3 Oct – 138.4lbs / 16.2% body fat
22.4lbs body fat / 116lbs other
80.2% muscle mass = 110.9lbs muscle mass

14 Oct – 136.7lbs / 14.8% body fat
20.2lbs body fat / 116.5lbs other
81.5% muscle mass = 111.4lbs muscle mass

-1.7lbs in overall weight = -2.2lbs body fat, +0.5lbs muscle – in two weeks. I’ll take that.

My waist cm is still the same, but that might go down if I keep dropping body fat.

Not bad for two weeks in the Garagym plus consistent running. 👍🏻

Hopefully I’ll keep up this progress as I go through October, November and December.

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Being seen in the dark

This week I got a delivery of a new reflective running vest, for the dark mornings / nights. I already have a Nike one, but it’s starting to see better days. So I thought I’d invest in a new one.

I have the ASICS lite-show leggings and they’re great for being seen.

Here’s what it looks like with a flash, so hopefully that’s what it’ll look like to cars driving towards me in the dark. 🙂

Here’s the link (I got a medium after checking the size guide):

https://www.sportsshoes.com/product/asi6645/asics-lite%7Eshow-running-vest/

🙂

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Hello new Garmin Forerunner 645 Music

Last week I decided it was time for an upgrade of my running watch – so I got myself a new Garmin Forerunner 645 Music (from Chain Reaction Cycles). In cerise!

It is more of a running watch than my current excellent condition Garmin Forerunner 735xt (which is more of a multi sport watch for triathlons – I’m selling my old one for £220, including original box and charger – so if you’re interested in buying it, (or seeing some pics of it) email me: lorn@lornpearsontrains.co.uk

I spent a bit of time at lunchtime today getting used to my new watch, and earlier in the morning I used it for a Strength session. I just need to figure out how to get music and my workouts onto it and then take it from there.

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85 miles and Strength for October

Here’s my training plan for October… lets see what I can get up to.

The aim is: 85 miles running culminating in a 5k race (Moira’s Run in Queens Park at the end of October)… around 3 strength sessions a week and around 5 rest days in the month:

1: Upper Body Strength
2: 5k lunchtime run
3: Rest
4: Lower Body Strength
5: 3.8M wi Twinnie
6: 11.5 miles (coaching wi LIsa)
7: Full Body Strength

18.6M … 66.4M to go

8: 7M
9: Upper Body Strength + 5k lunchtime
10: 35 mins 10×1:1
11: Lower Body Strength
12: Rest (or 5k if missed on Tue)
13: Full Body Strength
14: 8M easy

40M … 45M to go

15: Upper Body Strength
16: 6M incl tempo + 5k lunchtime
17: Lower Body Strength
18: 45 mins hills
19: Full Body Strength
20: Rest
21: Rest

54M … 31M to go

22: 10M easy
23: Lower Body Strength + 5k lunchtime
24: 35 mins 8 x2:2
25: (London) – 5M tempo
26: Upper Body Strength
27: Rest
28: 5k Moira’s Run

79M …6M to go

29: Full Body Strength
30: 6M
31: Upper Body Strength

85M plus 4 and a bit weeks of strength training (if my maths is right). (And some of the runs might turn into coaching or social runs, or I’ll add the coaching runs on.)

I’ll print this off and tick it off as I go. Need to get out of my bed for these ones!

What are you getting up to, training wise, in October? 🙂

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Wk40 into Wk41 including coaching

Last week I had my first week back in the gym since about August, and I did a few runs too. A couple of lunch time runs, and a coaching session on Saturday. That was after running / pacing Audrey at the Glasgow half last Sunday.

I had a great time helping Audrey and she smashed through her goal. She finished in around 2:17 (chip time), 2:16 on my Garmin. 4 minutes ahead of her goal. She did really well and I was glad to be able to help her. I really like Audrey’s determination in her training and in races.

I also met Susan along the route who I know from days before… she’s training for the London marathon next year, so I’m going to meet her next week to see how I can help her. It’s great to be able to share my knowledge and help others achieve their goals.

I felt fine after the half on Sunday, and got a good sleep that night, so I decided start my strength training as planned, on the Monday (1st October). Here’s what I got up to:

Mon: Upper Strength
Tue: 3.1M lunchtime run
Wed: Rest
Thu: Lower Strength
Fri: 3.8M lunchtime run
Sat: 10M coaching
Sun: Full body Strength

On Friday and Saturday my legs were a little sore after Thursday’s Strength session, but ok for my 11.5 mile coaching session with Lisa on Saturday.

Lisa is training for the Dublin Marathon at the end of October, and her training is going well so far. I did the last 11.5 miles of a 20 miler with her on Saturday …she’s running well, and I’m sure she’ll do well for the marathon which is just in a few weeks time.

Taper time for her now. (This is us at the end – Lisa looking good after having running strong for 20 miles – me after 11.5 miles…. I think we just have been lumped full of endorphins lol).

I’m aiming to do 85 miles running a month until the end of the year – so I can get to 1,000 miles for October. I’d better haul my ass out of bed on a morning or I’ll be missing my target… 3-4 runs a week should do it. And I’ve entered Moira’s 5k Run at the end of this month.

Here’s what I’m doing with my training… aiming for 3 strength sessions and 3-4 runs a week, if I get 2 strength and 3 runs done, then that’ll do.

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

I need to be pretty flexible with what I do when, because work can be pretty busy and put my routine off. But if I get my sessions done in the morning (or lunchtime) I should be able to get my training in. And I’ll insert Rest days if I really need them too.

Here’s my strength sessions that I’ve formulated. I’ve also got the option of body weight strength or a strength circuit if I’m away or if I’m short on time:

Lower
1 – Squat 32kg 3×6, 1xAMRAP 32kg x20
2 – Romanian Deadlift 3-4 36kg AMRAP x18
3 – Split Squats 3-4 x8-10 22kg / Single Leg Deadlift 3-4x10es 8kg 4 – Hip Thrusts 3-4 10 15kg / TRX Leg Curls 3-4×10
Finisher – timed
3×6 Clean n Press 24kg+ / 3×10 Press Ups / 5×10 KB Swings 16kg in between

Upper
1 – Barbell Clean n Press 3×8, 1xAMRAP 19kg
2 – Squat to Press 3×8 2x8kg
3 – BB Bench Press 3×10 17kg / TRX Row with holds 3 x10
4 – BB High Pulls 3×10 21kg / DB Chest Fly 3×8 2x8kg
Finisher: 21,15,9 – timed
KB Swing 16kg / KB Goblet Squats 12kg / Press Ups

Full Body
1 – Deadlift 41kg 3×6, 1xAMRAP 41kg
2 – Press Ups AMRAP / KB Swings 16kg AMRAP
3 – Single Leg Squat to Box 3-4×8-10 / TRX Atomic Press Up 3-4 x8-10 4 – Reverse Lunges 22kg 3-4 x10es / BB Bent Over Row 31kg 3-4×8-10 Finisher: 3×1 min Suitcase Carry 30kg
or 10:1 Press Ups / KB Swings timed

I did Upper on Monday, Lower on Thursday and I’ll do full body on Sunday. Then I’ll do my do Upper again on Tuesday or Wednesday morning. Better get back into making good use of Foxy’s Garagym.

I’ve got a sort of plan for my runs, but I’ll take them as I come. And I might be doing some more coaching in the later months in the year – more chances to help people with their running, with accountability and hopefully helping them believe that they can be amazing at running and achieving their goals. 👍🏻

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Wk38 & 39 into October

It took a week or so for me to get back into a normal pattern after being away, but by last weekend I was almost there. I’d told myself I’d run 9-10 miles the day we came back (Saturday)… but I went to sleep instead… and my long run was eventually pushed to the Tuesday.

Sat: Rest
Sun: Rest
Mon: Rest
Tue: 9M
Wed: 3.1M
Thu: Rest
Fri: 5M
Sat: Rest
Sun: Scottish HM 13.1

Then I got myself back into a routine with work and did three more runs that week. One at lunchtime, one Friday morning and then the Scottish half (which made me feel tried and a little sore until about Wednesday). All fine though.

Then last week I took some rest at the start of the week and got a good massage on Tuesday, then did a lunchtime run on Thursday, an hour on Friday, rest on Saturday before running pacing for the half today.

Mon: Rest
Tue: Rest & massage
Wed: Rest
Thu: 3.3
Fri: 6.7
Sat: Rest
Sun: 13.1

70 miles in total for September. I do like this time of the year, just before the weather tops off to be really cold and horrible, and when the mornings are dark and you run to the day coming up. Leaves falling all around you. It might be my favourite time of year to run.

In the last few weeks I decided I’d set up an informal lunchtime running group at work… not for me to lead, but for us all to meet up on a Monday or Tuesday (or Wednesday) to go out for 5k.

I set up this page for my colleagues (only) to like and get info from: http://www.facebook.com/bbcscotlandruns
If you work with me, and fancy a wee run some lunchtime, why not like the page and see when they’ll be?

I ran at lunch time the week I came back, then again last week with a couple of colleagues Kirsty and Victoria… and the next one I’ve put in is on Tuesday next week. This will hopefully just help me (and others maybe) be motivated in the autumn and winter months to get out running.

Going forward, with the aim of around 85 miles a month, my plan is to do three runs a week, plus the lunchtime one. I was thinking I could run with Fit Girl one of the evenings as we liked doing that before, and maybe one with my work Twinnie if she’s up for it. Coaching might happen in the evenings / weekends too.

Wk0 – 17 Sep – 9, 3.1, 5, 13.1 race
Wk1 – 24 Sep – 3.3, 6.7, 13.1 easy

Plus 6M one evening / day a week from 1 Oct
Wk2 – 1 Oct – 35 min 1:1, 3.1 lunch, 10 easy
Wk3 – 8 Oct – 45 mins hills, 3.1 lunch , 6 tempo
Wk4 – 15 Oct – 35 min 5:5:5, 3.1 lunch, 7 tempo,
Wk5 – 24 Oct – 35 min 2:2, 3.1 lunch, 3.1 race

Runs will be Tue, Thu, Sat/Sun and maybe a Mon, Wed or Fri (lunchtimes). I’ll be focussing more on a bit if speedwork or hills, and social runs. With the 5k Moira’s run at the end of October.

On top of that I’m planning to pick up strength training again, back into the Garagym for three mornings a week – Mon, Wed, Fri.

I have this brilliant gym space in my garage so I better get back in it after a wee rest. 12 week plan til Christmas. Let’s see how much heavy stuff I can build myself up to lift. 🙂

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1,000 miles running target for 2018

Those of you who have followed me for a while will know that in 2017 I set myself the challenge of running 100 miles a month.

I found it very motivating to do, and by the end of the year I managed it (with a slight rearrangement for July and September to account for holidays, and running too much in July).

I did 1,200 miles for the year (an avg of 100 miles a month) and I got a pretty cool Garmin graph out of it:

This year I decided not to do the 100 miles a month, but instead to aim to round up my monthly miles to the nearest 5 or 10 miles. Still motivation to run, but more flexibility and not the need to cram it all in to one month.

Here’s where I’m at with it:

Jan: 100
Feb: 105
Mar: 100
Apr: 80
May: 75
Jun: 50
Jul: 90
Aug: 80
Sep: 70 (after this Sunday)

So that will be … 750 miles in 9 months.

And if I want to run 1,000 miles this year, which would be nice… I have 250 to go, in 3 months = about 85 miles a month.

In winter it’s easily to maybe do less running with the cold weather and shorter days, but hopefully this target of around 85 miles a month for the next three months will keep me on track with it.

Ps: can you tell I like numbers and graphs?

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