16 & 9 mile routes…

Here’s the 15-16 mile route we’re doing tomorrow, with a bit of a tweak as we’re starting from a slightly different place.

The weather looks ok, 14-15’C and cloudy / sunny, I’ll get everything ready tonight ahead of it – water pack, shorts, vest, Garmin etc.

I’m running with Twinnie for her marathon training and I’m really looking forward to it.

And here’s the 9 mile route for coaching on Sunday.

And I’ve realised I’m going to run more than 100 miles in July – oops. And I thought I was good at maths!

Lots of running has simply led to too many miles, but I might try to go for 120 – 125 miles and bank then so I can do less in September (when I’m on holiday off work).

💯 mile 🎯
Sat 22 – 16M long = 84…
Sun 23 – 9M coaching = 93…
Tue 25 – 6M coaching = 99…
Thu 27 – 6M coaching = 105…
Sat 29 – 15M long = 120M…
Mon 31 – 5M maybe = 125M

(With plenty rest and strength sessions between my run days).

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Shoulder & Neck Physio

At the start of June, I was very busy with work, and maybe that mixed with a few other things seemed to allow me to pong a muscle in my shoulder when I was … simply putting on a top getting dressed.

My arms and the top went down and all of a sudden I heard a horrible crunching sound and felt an immense pain. I’d probably pulled a muscle. That day, the pain increased through my shoulder and upper back, and eventually to my jaw on the other side – tension and tightness. Yuk.

It could have been a total one off, but realised lack of strength training was probably not helping me be my strongest, so after any pain wore off, I started doing HIIT bodyweight workouts once or twice a week at the end of June. It seems to be working and I do feel stronger.

A few weeks later I had a good sports massage and it was still sore, this time in my neck, shoulders and upper back. Running seems to not aggravate it, or it actually seems to ease it (relaxation?) … and the strength training I’ve been doing seems ok too.

Anyway, on Monday 17th July around 6 weeks after it happened, and two good massages later, I was at work and it was sore again.

It had been fine over the weekend, but back to work, sitting at a desk, it was sore again. I’m sitting at a more straight jacked chair which is helping, but I decided enough was enough and I’d get done physio. And I’ll probably get a work station assessment soon too.

So I went to a physio a mile away from my work… K M Woods. She noticed I do round my shoulders a bit when I sit or get tired, and that might be aggravating it. (I got a nice wee walk there and back too).

The physio suggested 4 main exercises to do, which ill do daily, plus to be conscious whilst sitting, to sit up straight hold my shoulders back (especially at work).

I’ve put the stretches into my Seconds app, so this wee routine takes just 3:30 minutes to do. (With the top 4 repeated at the end, followed by s chest Stretch).

I’ll get weekly half hour physio sessions which might include some body work and maybe some acupuncture.

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July 100 mile target is ON!

After being behind with my 100 mile target for almost the whole of June… (and nearly giving up the challenge after 6 months of 100 miles of running each month)… I’ve now found that I’m away ahead for my 100 mile target for July.

By Sunday this week we’ll be 23 days through July, or around 74% of the way through the month. And if my maths is correct… I’ll have run 80.8 miles.

I’ve been doing more coaching which is upping my mileage, and I just can’t resist the invites to run long with my work Twinnie (9.1 miles this morning for example).

I had thought about trying to ‘bank some extra miles’, say do 120 or 125 miles in July and do less in September… but that might not be the best idea (and the straight annual graph would be broken too).

(September I’m on holiday so that might be a challenging month to get 100 miles. Plus I’ll be on a sort of taper ahead of the GSR half marathon on 2 October). I’ll just need to be careful to plan my runs really well to get the 100 done in September.

So here my plan for the rest of July –
💯 mile 🎯

July 100 mile target

63.8 miles up to 18 July

19 – HIIT / Strength + 5M Walk

20 – Rest + 3M walk

21 – 4 = 67.8 (coaching)

22 – 14 = 71.8

23 – 9 = 80.8 (coaching)

24 – Rest

25 – 6 = 86.8 (coaching)

26 – HIIT / Strength

27 – 6 = 92.8

28 – HIIT / Strength

29 – 7.2 = 100

30 – Rest

31 – HIIT / Strength

What being ahead with my mileage does do is make me make time for other things like rest and HIIT. 🙂 I wonder if I’ll be able to run 100 miles a month until December?!

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Wk28 into Wk29

Last week went well training wise for me, a few rest days, 3 runs and a good HIIT workout that felt a bit easier than before.

Here’s what I did:

Mon: Rest
Tue: 5.7M easy / massage
Wed: Rest / Edinburgh / walking
Thu: 8.1M easy
Fri: HIIT workout
Sat: Rest
Sun: 6.8M coaching / see friends

Last week my sleep could have been better… average 8 hours, with a crap sleep on Friday night. Insomnia is not good. There are two things that work for me – 1. Exercising / tiring myself out through the day, 2. Listening to an audiobook to get off to sleep.

💯 mile 🎯
34.1 + 20.6M = 54.7M
16/31 = 52%

My hundred mile running target is going well. I’m a few miles ahead of target and feel confident in doing 100 miles in July, and didn’t get much pain / DOMS after my HIIT workout on Friday, so I’m going to put more of a focus on it next week.

I’m nearly 55 miles in, and just over 52% of the way through the month.

I’ve got a new workout using a gym ball – a Tabata workout, with just 4 rounds, 40 secs work, 10 secs recovery. I’ll do it after a 25 HIIT workout on Monday and on Friday too hopefully. With a HIIT and KB workout on Wednesday.

Here’s the plan for next week:

Mon: HIIT & Gymball Circuit
Tue: 4M Run
Wed: HIIT & KB
Thu: Rest
Fri: HIIT & Gymball Circuit
Sat: 13.1M build
Sun: 9M coaching

54.7 + 26.1 = 80.8
By the end of the week it’ll be the 23rd, or 74% of the way through the month, so I should still be ahead.

All of my workouts / runs will be in the morning, and I might do my half marathon on Thursday morning instead of Saturday, but I’ll see how I am. I’d do it before work, and it might be better for me to get a wee lie in instead.

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New adirondack garden chairs

Rainy rest day = building stuff in the garage!

Two adirondack garden chairs to remind us of our time in Canada (they were all over the place there).

🙂

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New album to train to…

I bought a new album tonight… 60 songs and 3 hour long compilations!

Julie, you might like this to run to!

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Garmin share activity & photo

I found a wee thing on Garmin tonight… to make a picture to share with your activity stats on it…

1. In the Garmin app, go to the square with the arrow on it in your activity. (Third along under your name).

2. Select ‘photo with stats’

3. Allow Garmin to access your photos.

4. Select the photo to use.

5. share it to your Facebook or by a message.

Simple!

Sandra you might like this for your Facebook run selfies!

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