Yes, another night of broken sleep due to husband's snoring!
I also ache from Monday night's Kettlercise, and feel as if some one has punched me hard in the left eye!
For first time in ages I woke up hungry so I shall my scrambled eggs before my run and kettlercise class.
Children are off school and I will also bring work forward to do through the day so I wont over do the training.
3km evening run
2 eggs scrambled
1 slice toasted rye with marmite
prawns & veggies
3km woodland run with 2 dogs
2 eggs-scrambled eggs
Abs workout at home
rye bread toast & marmite for lunch
chicken casserole with rice for dinner
3km road run after work
Woohoo! yeah that kinda got the adrenalin flowing this morning when I realised that!
Good start to the week, and following the weekly plan I put up yesterday.
15 minute dog walk with all 3 dogs so the old boy got an amble. Nice warm up so I could then go straight out for a 3km run with the two girls. Managed 3.4km in 29 mins. Luckily I had my Garmin GPS on as my Endomondo phone app didn't show the distance! I then did a powerwalk back home to stretch out the muscles. Quads felt heavy at 2km, and hamstrings felt tight. So I stopped and did some quick stretches; like oiling a machine! Off I went feeling a lot more comfortable. Could have run more but have been warned to rein it in and not over do it!
Also used new trail trainers. The extra grip was needed as it was frosty! Hazards of the woods where I run is not just mud and tree roots but wet or frosty leaves too! I use the Adidas Kanadia shoes. Perfect for grip and my low style of running. I also wore tracky bottoms over my compression tights thus keeping me warmer and avoiding injury by tweaking cold ligaments and muscles. I often don't layer up the legs enough and they do suffer.
Dogs and I were in our hi viz fleeces to make sure all squirrels, deer, humans and other dogs could see us coming and get out of the way or hide. This made a smoother run without the dogs pulling unecessary on their leads! I keep them on a lead so that I am not worried about where they have gone and what mischief they are up to! They are lurchers and do love a fluffy to chase!
With weight loss in mind but refueling the body sensibly I have put some thought into what I ought to cover all angles sensibly. Had scrambled egges (2 eggs & a splash of milk) with a cup of tea for breakfast, after my run. So no problems running on an empty tum, and wasn't hungry initially.
Admin and computer time this morning so to avoid stiffness will run up and down the stairs every so often.
Lunch was a slice of toasted rye bread with marmite, and a pear.
Dinner - a pot dinner from Waitrose - Butterbean & Chickea dahl with spinach & veggies
Enjoyed a Kettlercise class, although wished I hadn'try to do it with 6kg as been away for 2 weeks!
Half pint of Guinness in pub after!
Not a bad day in all!
I finally got around to plotting my training for the week. It has been a busy weekend dressing up in Sparkley girly clothes and dancing for charity, for a change!Without further ado - Monday - dog walk then 3km run with Penny in morning
Kettlercise 7.30pm with GarethTuesday - dog walk then 3km run with Penny in morningWednesday - dog walk the 3km run with Penny in the morning.
Followed by 9.30am Kettlercise class with Gareth (Schools on strike to so work will be early)Thursday - Duck is due as a Guest of honour at St Mary's School Shinfield, but will do a3km run at some point as its the start of Marcothon
. Hoping to get back in time for 12.30 Kettlercisefriday - dog walk then 3km run with Penny. If no social plans I shall go to revive for gym n swimThis is the bare minimum to just ease back in to running after a week off. I am training mornings as working from 3pm to 7pm. I havent had the revive class schedule to slot in any extra classes.I am also sticking to 1500 calories this week and will start proper food diary again. I shant do a slimming club; waste of my money and time - actually got no time for any of their time slots! Just thought would use one for inspiration and encouragement, a sort of network support group.During December I am running for a minimum of 25 mins as per the marcothon challenge as well so that will be recorded using Endomondo. Anyone up for an Endomondo Challenge?Focus - build up lungs and legs again. Slowly! Short distance runs and
I can honestly say that this week has me chomping at the bit to go and run again!
It has been hard having a total rest week but I now feel like a tightly coiled spring ready to explode back into action.
It has been a mentally demanding week for work and dealing with my Mother. I have missed releasing that pent up frustration and negative energy that accumulates from such pressures. Dog walking has not helped really.
I have been reaching for comfort foods too. Yes, weak and fickle mind!
I am tired today, and it's my day off. I will relax, have fun and make the plan to go to Reading Park Run tomorrow to watch and mingle. Good attitudes and success will rub off on to my shoulders if brush with a few happy determined ones.
Daily Duck Quote - Do a little more each day than you think you possibly can. -Lowell Thomas
I have been very good! I have not broken into a trot or done a single lunge as requested!I have warmed up the afflicted areas ready to self-massage, then iced them to reduce inflamation.Those areas do still feel a little tender so it's a indicator and reminder that "rest" is a powerful training aid too.Have also been doing a lot of research and tweaking of food intake and plans for training.Found wheat free/gluten free porridge and muesli to have in the morning but will now have areduced amount than before. Going to give the idea a go that my body is already carrying a lot fule in the guise of stored fats! Not sure my sugar levels could cope with doing a full training session on nothing or just protein, such as an egg. I have also been reading through old and recent Runners World magazines
for inspiration, motivation and easy colourful guides of training routines. I have realised I am a simple creature who likes things laid out simpley. There are too many choices in the magazines of which areas to work and stimulate. But I did realise that my Kettlercise classes cover the whole range of exercises for intensity, cardio strengthening, core strenghtening and balance. I shall make a point of getting to at least 2 sessions a week (new work rota has cocked my ability to get to my favourite wednesday morning class), plus keep zumba and some similar classes at revive.Some one I aspire to, who keeps the running and training schedule real in between her working and being a Mum (a single Mum too I believe) is Wendy Shaw. She is doing the Forces March for a second year, holds the title of the fastest woman for last year, plus the fastest entrant in fancy dress for 2011 London Marathon. She does a lot of marathons and ultra distances. I asked for her advice. Quite simply, start clocking up the miles! I have also looked through the Forces March route in fine detail, with the detailed script of each section from the organisers. What will now be key on the training is to get a lot of hill practise in. I now have 6 months to prepare! I have 3 half marathons scheduled in for February, April and May.My emphasis is now on distance and hills so the marathons will be a piece of cake if on the flat. I am not about speed or coming in first, just finishing with a smile, without injury, and perhaps closer to the midfield than the backfield now ;0)I shall also continue going to Saturday morning Park Runs although that is a different mindset as more about a speedy 5km, improving on the previous week. I am doing it more for the comraderie.Monday-friday is training time, and the weekend is to relax with family and friends too.So, fitting in with my work schedule I shall be doing a 5km run each Mon and Wednesday morning
. I then work a double shift. Kettlercise on Monday evening, gym n swim on Wednesday evening. Build up longer runs on tuesday and thursday mornings, fitting in gym, kettlercise, zumba and swims. Friday I shall be powerwalking the hills with the dogs! Plus getting in the longer distances as a split run.If I have a routine, which fits in around the family, then it will be a successful training plan
Keep it ZIMPLEZ!
Love this rather clean looking action shot from the Bordon X Trail 21.11.11 I look happy and relaxed
Daily Duck Quote - If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. P.Z. Pearce
I have written a full blog
on this fun but exhausting event.When I got home last night I was tired, and certainly stiff if sat too long. I had a hot bath sooth aches and soak off mud. Plus made a point of going up and down the stairs a few times every so often so that rigormortis didn't set in.I suprised myself by jumping out of bed relatively discomfort and pain free. Walked dogs slowly; quads are feeling tired and a little heavy.Enjoyed a massage by Vanessa
but only for half an hour as was a little sore and tender in places where she probed deeply. Would appear the hamstring that pinged yesterday has a tear, and the left inner knee pain is a stretched quad connector, probably twisted in the mud. I shall heed her advice to stay a little mobile with dog walks and swimming only; but no zumba, lungeing, running, X-trainer or rowing. Got to let those muscle groups rest and tears heal.That will give me a chance to catch up on some work related paperwork and training schedules for the next couple of months. The long term goal of the 5 marathons in 5 days in May is slowly getting here. I have a couple of half marathons to prior to that. I now need to think about how my training should proceed - focus on the Brighton Half marathon in February as th next goal, or just a milestone in the big picture. Up until now I have focused on the next event.I have also ditched the protein powders. Don't think they are doing me any good for my weight loss or intolerances. I can't believe my weight is still creeping up!
Also, I am a foody so there is no point going on any faddy diets. I am also fed up of letting food rule me. I want to enjoy selecting fresh ingredients, a wonderful recipe and cook for the love it. Yes, with a sensible healthy attitude, of course!So, I will be doing a lot research (again), in just eating the right hting at the right time. I had 2 hardboiled eggs after yesterday's event, followed by a piece of my home made flapjack, and chocolate brownie. So hopefully that was all positive refueling for an exhausitng 3hr tough endurance event. I also had a full roast dinner when I got home, no pud, and only 2 glasses of wine.Once again, despite minimum training and feeling underpar from being unwell for 2 weeks, I am surprised at how well my body fared, and limited damage
it incurred, doing this kind of event. I really do under estimate the core training and condition of my body. Perfect for endruacne events, and being able to complete the Forces March
injury free.Homework for me now is to slot in as many Park Runs as possible, for comraderie as much as anything, a sensible running (endurance) plan and core training
Oh my word, I have just had a call to let me know the state of the "pitch"! hehehehe some pay good money for a mud bath and face pack, and have a limited time and massive bill for the pleasure! I shall be enduring..nay, enjoying!.. a massive mud bath with a lot of people for a couple of hours! At last, the Turbo X Trail
is here!You can see one video here
and the other is at the foot of this page!I haven't been a well for a few days
so have been eating sensibly but of course have had a run since monday! I was going to whizz this evening with a dog but am just too tired.Now to pack my bag with a lot of bin liners, a change of clothes, and some warming food for after (gluten free flapjacks, wheatfree chocolate brownies, hard boiled eggs, mixed unsalted nts and hot chocolate).. and a lot of baby wipes! I am race number 749. Kick off is 10am but I shall be up at 6am to eat, then meet up for car shares.I have had busy day on my feet
playing in the sunshine, and also in the kitchen trying new wheat free recipes
.Blogging food again to keep on top of quantity and quality!breakfast - bananalunch - feta omlettedinner - home made chips, 2 venison sausages, peas & sweetcorntreats - small treat size maltesers, glass of wine, cake tasting/mix/sampling!
Please do donate either through justgiving or text 70070 DUCK65 £1 (or more)I do my events to raise awareness and funds for The Veterans Charity and Fibroduck Foundation.
Daily Duck Quote - Motivation is the fuel, necessary to keep the human engine running (and duck engine!)
Oh boy what a past few days, well even couple of weeks!
Feathered wing tips are crossed that I am now better and I now know what ailed me. My Wheat Intolerance!
i shan't bore you with details but I had become quite lax in what I ate. Over the last couple of months I had had the occasional nibble of cakes, bread, bisucits, with no ill effect. The last 2 weeks I have tucked into pizza slices, macaroni cheese, spaghetti, naan bread...
The body rebelled! I thought I had a bug so as I was hungry and couldn't eat much I had tea and toast all week! Why not throw petrol on the fire!
It was yesterday morning when I twigged, so starved myself for 12 hours, and then just had a banana. No issues!
Today I am feeling a little weak, and headachey, so must get fluids up and gently carb up over the next couple of days. Potatoes, eggs, chicken, fish, rice.... little and often!
Plus side, I lost half a stone in 4 days!
I will do two dog walks and that is all.
Tomorrow I will do a run. Then save myself for sunday. I don't think sunday is a proper running day after all! It will be the survival of the well balanced!
Daily Duck Quote - Always behave like a duck. Remain calm and unruffled on the surface, but paddle like heck underneath.
Sorry folks, I have been hit by a stomach bug so no training, apart from running fast up and down the stairs to the bathroom!
The joys of my job, working with little darlings who like to share the germs!