Wk17 into Wk18

Last week I laid some lofty plans… to run 5 days out of 7, to do easy runs, long runs and intervals … with 2 rest days. To build my training to work towards a 10k run in the 4th June – the Women’s 10k.

I had a feeling I wouldn’t do the intervals, or the threshold run – and I was right. Running fast isn’t for me, but I will do it – I hope.

I always get out off from doing speedwork, but I’m going to try to challenge myself and use my Garmin to help me with it.

Last week I did however end up meeting my 100 mile a month target, by doing the following runs / rest days:

Mon: 6.3M
Tue: Rest
Wed: Rest
Thu: 10M
Fri: Rest
Sat: Rest
Sun: 8.9M

So I still had my eyes on that goal, but I was less focussed on my specific training for my 10k and aiming to increase my fitness / speed.

I had long and busy days at work, catching up after being on leave, and I’m still chasing my tail there to some extent. Hopefully it’ll ease off soon – but possibly not so I need to get a balance.

I had some good rest days, particularly on Saturday and Monday this week when I was off work. And I also did some other activity on Sunday – painting the Garagym which has left me a little bit tender – using muscles I’m not used to using.

It’ll take at least a week to dry, so I get a rest from it for a bit.

Here was my plan for the next 2 weeks, running wise:

This week I’m planning the following, a bit of a change from above, just mixing the days up a bit:

Mon: Rest
Tue: 6M easy (done)
Wed: 47 min intervals (10, (4×2:1),3,(4×2:1),5
Thu: 10M
Fri: 50 min intervals (10, 2M, 10, 2M, 10)
Sat: Rest
Sun: 50 min easy

I’m aiming to be up and out for 630am on Wednesday, intervals along the Clyde to Glasgow Green and back I hope. I got out of bed ok today, so hopefully the same will be said for Wednesday.

See this nice sunset we saw the other night, lovely. 🙂

Another busy week this week at work and I’m meeting a few people, coaching and lunch, so I’ll be kept busy in other ways too.

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100 miles in April

Today was my last day to meet my monthly challenge of 100 miles this month, and I did it. 🙂 8.9 miles up through the West End, through the city along to Glasgow Green and home.

As I was running past the Hydro, these amazing lovely Sundays were there in the East. They remind me of my good friend Norma who isn’t with us anymore, but they certainly did make me smile.

Up through the ‘smartie tube’, along past Kelvingrove museum (where I pointed out to a lady where her dog had poo’d and she’d missed it lol), then up Byres road (jeezo that’s uphill!!!) it was all nice and comfy running though.

Up a little more past where the old BBC is and I went down along the Kelvin, ending up heading East. I did a wee run around the water fountain in Kelvingrove park, then out of the park (past the poo lady again), and over the flyover of the M8.

Then past the Glasgow Art School and along the pedestrian bit of sauchihall street and down Buchanan and Argyll streets. I ran along to glasgow green where the kilt walk was just kicking off. And I randomly saw Jack Kennedy’s mum of the ‘Brightest Star’ charity. http://www.brighteststar.co.uk

I forgot her name (it’s Arlene!) so wasn’t going to say hello, but o stopped and turned around and went back to her, gave her a hug and told her how good I thought her charity was. I could have told her that I raised money for her charity in 2014 when I ran the Belfast marathon, but I forgot.

She was about to cheer on her walkers anyway. I think she appreciated the hug.

My annual graph for this year is starting to look good…;-) (4 months in a row x 100 miles). 

Anyway, that’s me. Another 100 miles in the bag for the month. 🙂 less runs this month, but I still got it done with plenty to spare (2 rest days before today).

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Aaahhh I left my Garmin vivosmart at home charging!

I use an old style Garmin vivosmart to track my steps in Garmin. It’s hardly ever off my wrist, as it has a really long battery life, and I use it to track my sleep too.

Today I thought I’d better put it on charge, and I took my Apple Watch off and put it beside it so I’d remember to put my vivosmart back on my wrist before I left for work.

But I forgot. :-/

Then at about 11am I noticed it wasn’t on my wrist. Aaaahhh!!

Look – 4.5 million steps in a year… around 12,000 per day.

But if I leave my vivosmart at home, I can’t record them. (It’s not bad that it’s the first time I’ve ever done it).

So van you guess what I did?

I cheated a bit, and text Fit Girl… to ask her if she was at home or passing, to go in and get my vivosmart and put it on whilst she was out walking her dogs.

I came home to it / her having done 10,870 steps. 😉

Phew!! 😉

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Mind over Marathon programme

Here’s a good programme that’s been on recently: Mind over Marathon

Tonight was the second episode of 2, where ten runners with different mental health issues train for the 2017 London Marathon (from scratch!)

Lots of different stories, journeys, training, injuries, challenges – very interesting. 🙂

You can watch both episodes again here:

Give it a watch. 🙂

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6 week – 10k training plan

With 6 weeks to go until the Great Women’s 10k I’ve entered, I decided it would be a good idea to get a training plan together.

I managed to run 10k in 48:19 minutes at the Loch Katrine 10k in the middle of March, and maybe if I train with more intervals / threshold runs I can get my fitness up ahead of the 4th June.

My PB is 44:14 from way back in 2011 at the Women’s 10k – after my first official marathon – I doubt I’ll get near that time, but we’ll see. It’ll all be determined by my heart rate on the day. (Here’s a post I did at the time – How to run faster – maybe I should read it!! – but the update to it is that I run to Heart Rate now – not pace).

I use the Garmin Training Plans on Garmin Connect, and then I tweak them in the Calendar to suit myself and my dates. I’ve selected a 12 week heart rate plan, which I’ll do the last 6 weeks of, as below… I’ll also continue my monthly goal of 100 miles a month.

My main issue with training like this is that i don’t particularly like running fast / working hard (ha!) – so if I don’t want to face an interval session – I’ll just do an easy run instead. We’ll see how I get on. (But I’ll be honest and say that I just don’t get the point in running fast / hard! I might just prefer a social / easy run.)

For another good training plan generator if you don’t have Garmin – use the Runner’s World Smart Coach here.

Here are my heart rate zones and my week to week training (which are accessible via on my calendar on Garmin Connect now).

My Heart Rate Zones –
Z1 – <110 Very Easy
Z2 – 111 – 129 Easy
Z3 – 130 – 147 Easy to Aerobic
Z4 – 148 – 168 Aerobic to Anaerobic
Z5 – 169+ Anaerobic

4-5 runs a week – 1-3 easy runs incl 1 long run, 2-3 interval / threshold runs

Wk17Mon 24: 6.3M easy Z3
Tue: 64 min Intervals
10 min warm up, 4 x 6 min Z4, 3 min Z4 fast, 2 min recovery, 10 min cool down
Wed: Rest
Thu: 55 min Threshold
15 min warm up, 15 min Z4, 15 min Z2 easy, 10 min cool down
Fri: 44 min Intervals
10 min warm up, 8 x 2 min Z4, 1 min Z2 recovery, 10 min cool down
Sat: Rest
Sun: 80 min easy Z3 / 9 miles
Approx 33 miles

Mon 1: 6M easy Z3 (or swap run from Sunday).
Tue: Rest
Wed: 47 min Intervals
10 min warm up, (4 x 2 min Z4, 1 min Z2), 3 min recovery, (4 x 2 min Z4, 1 min Z2), 10 min cool down
Thu: 50 min run easy Z3 / 5-6 miles
Fri: Rest
Sat: 62 min Intervals
10 min warm up, 2 miles Z4, recovery 10 mins, 2 miles Z4, 10 min recovery
Sun: 90 min easy Z3 / 10 miles
Approx 33 miles

Mon 8: 55 min Threshold
15 min warm up, 15 min Z4, 15 min Z2 easy, 10 min cool down
Tue: 35 min easy Z2 / 4 miles
Wed: 50 min Intervals
10 min warm up, 10 x 2 min Z4, 1 min Z2 recovery, 10 min cool down
Thu: Rest
Fri: 1 hr 40 min easy Z3 / 12 miles
Sat: Rest
Sun: Rest

Approx 27 miles

(I’ll have a break / rest this weekend)…

Mon 15: Rest
Tue: Rest
Wed: 52 min Threshold
10 min warm up, 15 min Z4, 2 mins recovery jog, 15 min Z4 easy, 10 min cool down
Thu: 35 min easy Z3 / 4 miles
Fri: Rest
Sat: 62 min Intervals
10 min warm up, 2 miles Z4, recovery 10 mins, 2 miles Z4, 10 min recovery
Sun: 80 min easy Z3 / 9 miles (fast last 3 miles)

Approx 25 miles

Mon 22: 60 min Intervals
10 min warm up, 2 x (15 min Z4, 3 min Z4 10k, 2 min recovery), 10 min cool down
Tue: 35 min easy Z3 / 4 miles
Wed: Rest
Thu: 38 min Intervals
10 min warm up, 6 x 2 min Z4, 1 min Z2 recovery, 10 min cool down
Fri: Rest
Sat: Rest
Sun: 55 min easy Z3 / 6 miles

Approx 21 miles

Mon 29: 40 min Intervals
10 min warm up, 10 x 1 min Z4, 1 min Z2 recovery, 10 min cool down
Tue: 33 min Intervals
10 min warm up, 5 x (30s Z4 fast, 30s recovery), 3 mins recovery, 5 x (30s Z4 fast, 30s recovery), 10 min cool down
Wed: Rest
Thu: 5 mile easy
Fri: 20-30 min easy Z3 – include 5 x 30 sec pick ups
Sat: Rest
Sun: 10k race

Approx 21 miles


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Women’s 10k 2017 entered!

All of the amazing runners at the London marathon today reminded me to get my second 10k entry in this year…

The Great Women’s 10k in Glasgow on the 4th June. 6 weeks away. 🙂

They improved the course that was introduced last year, no or less double backs this time, thankfully. And hopefully they’ll have the start waves improved too.

It’ll be my second 10k event of the year so far, and I might try and go for it.

Better get some more training in!

Hopefully it won’t be as warm as it was last year.

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Garagym Phase 1

As you might remember, we acquired the garage near our house in March… we have plans for it…

… I’m calling it the ‘Garagym’ – where it’ll be a multifunctional gym / storage area with room for a car to go in it if we want to.

I’ve always wanted a TRX suspension trainer, and a bench to go with the Olympic weights and squat rack I have… but I needed somewhere for it all to go – rather than in our spare room.

I’ve ordered some stuff including the TRX, bench, good strong shelving and gym flooring… and will kit it out as time goes on.

We have two parts to the first phase –
1 – getting electricity into it – lighting and sockets.

2 – painting one wall white and painting the floor.

Our electrician isn’t available until one of the last weekends in May, but he’s given us the armoured cable to bury deep in the ground. 

We dug down a channel of around 18″ deep in the last few weeks – from the house to the garage, and today we buried the cable. So our garden is looking almost back to normal.

Here’s the inside of the Garagym… with a car in it there will be about 2-3 metres at the back. I have a plan on the computer … weights on the left, shelves at the back… bikes on the right / up high hopefully. 

I’d already sealed the brick walls with a PVA mixture the other week and today I put two coats of masonry paint on the wall. It just needs finished off, then I’ll make a start on painting the floor (grey with sparkles lol). 

Once it’s painted we’ll get the electrician to do his bit – then phase 2 will be to lay the gym flooring at the back, and get the shelving and other bits and pieces in. 🙂

Garagym Phase 1 in progress!

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