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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Tasty Blueberry & Banana Loaf

On Monday night I decided I’d make this recipe …

https://www.runnersworld.co.uk/nutrition/recipes/gluten-free-blueberry-banana-bread

I don’t really mind that it’s gluten free… I’ll eat anything – gluten free or not, but it had simple ingredients, it was tasty and easy to make.

– 3 eggs
– 300g ground almonds
– 150g blueberries (I put in some more than the recipe)
– 3 bananas
– 1 tsp baking powder
– A squeeze of honey
(I also put in a drizzle of vanilla essence).

See the link above for the cooking instructions.

Yummy yummy.

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Scottish Half Marathon 2018

The doms are slowly wearing off after my first attempt at the Scottish Half Marathon on Sunday 23rd September, and what a good event it was. From getting good reminders, and a simple login system with lots of information, to a well organised run, and a good route, I thoroughly enjoyed it.

I decided to train for the Scottish Half Marathon this year (instead of the Great Scottish Run in Glasgow, this coming weekend), for a change – to try something different. They do a 10k first thing in the morning, then the half marathon from 11am.

The run was in the east coast – it started in Prestonpans, went more or less 5 miles DOWN to the coast heading east, then went sort of back on itself and west, from mile 5 the remaining 8.1 miles, to finish at Musselburgh race course.

I was lucky enough to be staying with some good friends who stay very near the finish line. Robbie was doing the run as well, so we went together to the start line. We got a local bus from just up from their house and got to the start line about 10am.

Here’s Robbie and I before we went for the bus. It was Robbie’s first ever half marathon, do it was a good test for him to see if he could do it. It was nice to share our race day nerves together, and he made me a mean bacon and egg roll for breakfast with black coffee to get me set up for the run.

The weather forecast most of the week before had said it was due to rain, then all of a sudden the day turned out beautifully. A little chilly, sunny with big blue skies, no rain and very little wind.

Robbie had mentioned that the end of the route (heading west) might be hard if it was windy as you’d be running into the wind off the coast, but lucky for us all, the wind wasn’t too bad, so the route ended up being pretty good. As you can see from the elevation, it seemed to be either downhill or flat!

Here’s me at the start… they had a good count down to the start going and everything seemed to be easy to find (baggage trucks / toilets / coloured pens etc). We were both in the yellow pen, which was the second group of runners to head off.

I wore my usual purple shorts and yellow top, and I wore my purple arms for some heat at the start. I also wore my yellow gillet (which I probably didn’t need) and my water pack.

Robbie had said that his aim was to run at a certain pace (which was faster than me), and we knew we’d run our races separately. We all lined up to start, and before we knew it, we were off. Hundreds of feet tapping away all around me, silence other than that.

I’d decided I’d take a caffeine energy gel just before the start, and then another about 5-6 miles in and see how I felt. I ended up just taking on the two, with a total of 225mg of caffeine.

I wanted to aim to keep my heart rate steady for around 5-10 miles then see how I felt. I was going to take it easy and see what happened, and I was keeping an eye on my heart rate. It was staying under around 160 for the most part, for about 5 miles.

As the miles ticked off I noticed they were mostly under 8 minute miles, and feeling easy. Not like my usual pace, and definitely down hill assisted! I did the first 5k in 24 minutes and the first 5 miles I’m under 40 minutes. The lead runners started passing around the 4 or 5 mile point, and not long after I saw Robbie, running along seeming to enjoy himself.

I chatted to a few other runners, complimenting them on running strong, I chatted to a lady who was part of a running club and just back to running after having a baby. And I also got chatting to Suzanne from a local running club, after giving her a shout out for being a local club runner. 🙂 (The endorphins were obviously kicking in by that point).

I noticed my heart rate seemed to be going higher after about 5 or 6 miles and I decided to ignore my heart rate from now on and switch my view on my Garmin to pace and average pace instead. My avg pace was showing at under 8 minutes for most of the run after that, and it creeped just above 8 towards the end.

With the downhills almost over with us being next to the coast, the main struggle I felt was the slight wind which seemed to come off the coast. I knew it was very slight, but I decided I’d try to ‘draft’ behind other runners at any opportunity I could.

Sticking in close behind this runner, then another, and another … it seemed to help me push it. I did it with this man (but didn’t speak to him), then did it with another man Alastair around mile 8 or 9. He was in a Berlin Marathon 2018 tshirt, so I congratulated him on completing that, and had a good chat with him.

Around mile 9 or 10 I ran with a woman with a vegan runner vest, and an Ironman tattoo on her leg. She had headphones on, but I said to her ‘respect for completing an Ironman’ … then we seemed to go back and forth between each other.

Then at one point I noticed she seemed to be struggling, so I quietly went in front of her and let her ‘draft’ behind me. I’m not sure if she noticed, but after a while, she must have dropped back. I hope I helped a little.

With 3 miles to go, I was feeling ok, keen to be finished but enjoying the journey. I wanted to keep running strong and decided to play a game.

I hope this doesn’t sound too cheeky towards men, but I’d mentioned to Robbie that sometimes in Long events, I tend to get to a point nearer the end where I start to catch (usually) men, who have gone out too fast, and end up either waking if slowing dramatically.

This time I’d clocked two men in particular, who went running really fast past me in the first few miles, and I clocked them – one in a yellow top and one in a red top. I quietly thought to myself, I wonder if I’ll see them later?

About 11 miles in (my slowest mile), I saw the guy with the yellow top, and ended up over taking him. Then I decided I would start to count the men that I overtook before I crossed the finish line. And it fair motivated me to push on. I got the guy in the red too too, and many many more. Lol.

(Of course I didn’t count any men who overtook me, that might knock my confidence and effort!)… I just kept pushing on and before I knew it I had overtaken 5 men… 8… 10… four in a go… 14. They were all slowing down, and I was keeping on going. (It felt great). It ended up that 19 men got ‘chicked’ by me… and I had a bit of a sprint off with a man in blue across the line (I think he beat me).

For the last two miles I was also counting down the half miles, working out that with a rough outside goal of 1:50 to 2 hours initially, I was probably on for a 1:45 or 1:46 half marathon. My fastest for a while – thanks to those downhills, drafting and chick game.

Along the last km I noticed a runner down on the pavement, out for the count and getting first aid. A clear reminder that running half marathons is challenging and shouldn’t be taken lightly. I was glad to be finishing.

We finished and we’re funnelled through where the horses went. Walking along, we were given our medals, and the a box with our goodies and tshirts, then an energy bar, and a water. You could choose if you took them or not, so it seemed a good way to share the goodies.

Going through to the horses Parade ring of the race course, I suddenly felt like we were a bit like race horses – again probably the endorphins kicking in. Lol.

I got Robbie and my friend Siobhan at the end… (and their adorable little daughter). And we all celebrated us finishing and enjoying the event. We were a short walk from the finish to get back to theirs, then I got showered and changed, and got some lunch with them, before heading back home.

I finished in 1:45:26 on my Garmin and 1:46:05 chip time. My avg HR was about 174 and max 199. I can’t help but think it was a little out (high), but maybe I was just working hard. My fastest half for a while anyway, and I still managed to enjoy it.

I was 635th out of 2582 runners (top 25%) and I was the 19th woman in my category (35-44) across the line (top 9%). Not sure what place I was in my gender, but I think I might have been the first Lorn across the line. 😉

After I got home, we had fish and chips for dinner and I seemed to eat a lot in the whole day, but it all seemed to balance out.

A good event and route and a good wee day it. And well done to Robbie on running his first half marathon!

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