It's a beautiful sunny day and it's my day off! So an early start to maximise on all that Mother Nature can offer me.As always, today's adventures were shared with Penny and Cassie, my two faithful lurchers. We all thoroughly enjoyed the colours, smells and vibrancy of our 8 mile circuit. Autumn is often refered to as the twilight of life so it seems odd that I use such words as vibrant. But it truly does make me feel alive. The warmth and richness of colours seduce me to drop all chores and surrender myself to the outdoors with wild abandon! The poetry of the scenery is catching!This was a perfect day to start my new training regime to get back into challenge fitness. I am not going to be blase and assume I am as fit as I was in the summer when I did the Dreadmill 24 hour challenge and Forces March.
I also need to change the running style, as previously mentioned and started, from heel strike to forefront. So it was smusing that I should find myself drinking a yummy red merlot made by Barefoot! An omen that training must begin.Yesterday I sent out a tweet asking for advice on how people would help a novice 47 year old start her running career. It was a reference for myself. The suggestions were all very simple, effective and pertinent. The key elements were to train slowly, drink plenty of water and follow a plan. We often get too set in our ways and forget some of the basic rules which are designed to make us comfortable and stronger.So I shall be following my Asics online planwhich you can view at any time too. I like this plan as I can set my pace, time to train, when the event is and it works out all the running formulas for me, including taper and warm down. I shall cross train on the rest days doing kettlercise, pilates and swimming. I shall be using home dvds for the Kettlercise and Pilates. I am doing the Reading Half Marathon 17th March for the The British Heart Foundation in memory of Ged so that is my goal. I shall be dressed as the Duck for that. All my other events will be dressed as Debra Butterfly and that will be blogged as Debra's Flutterings.Food versus refueling will also be reviewed.
I shall return back to my old ways to only eat foods that are "real" - completely ditching all of the processed food/drink for natural alternatives. It could be argued that milk is tampered with and that cheese, quorn, tofu, hummus are not real, but essentialy they are pure ingredients with nothing added. I shall be primarily eating more protein than carbs as I want to burn fat. Breakfast will be a hemp protein drink mixed with fresh juice. Lunch will be an avocado, tuna, egg salad with cracked wheat & pulses. Dinner will be meat and steamed vegetables. Just something easy to cook, prepare, transport! So, today I have done 8 miles with the dogs at a leisurely pace. I did my (youtube) Lunge Matrix first then a (youtube) kettlebell warm up. A good routine to get into to help me with my warm up to running. Tonight I shall do my Guy Noble Kettlercise DVD with a (youtube) pilates cool down and a (youtube) post run yoga stretch
es. To improve
my forefoot strike I am doing a series of running drills such as these
. I am still trying to find the ultimate youtube set. I rely on these because I train better if I have a virtual training partner.Now, what have you done today?
Had a late night, and awake early. Not feeling too bad for it but wasn't my smartest move. I am still on sleep deprivation from the Run 24! However, there were things in my head I had to write down or I would never fall asleep!First plan of the day was to get out into the fresh air and walk the dogs around the woods. Set off at 4mph but slowed down to chat with a friend and catch up on news. Still did the distance just a slower pace. I was initially clocking the distance of a favourite short run. 3.5 miles. It was mostly muddy, no surpises there. The grass is very long and spreads across the path so it is quite hazardous running at the moment. But, still a do-able fun challenge. I have trail shoes and a positive attitude. The photo was taken as a reminder that my "running track" is full of wonderful sights, sounds, smells and variety! Every day there will be something new to see, smell, hear - the joys of Mother Nature seducing you out! The perfect Gym!So, that has whet my appetite. My right sole shed another layer of skin yesterday so the new pink skin is a little tender, even with padding.
Having plotted my training for the next 11 weeks (see below) I shall wear spongy trainers for the first Shine Training Walk with a 10kg pack tomorrow evening.I am now in the frame of mind to think long term goals of ultras and short term goals of half marathons. So I have put together a plan to take me through the events already booked. Nutrition will be my next project. Mostly thought will be given to eat 4-5 times a day, as a little and often routine, combining carbs and protein.
Weight shall sort itself out. I am hoping to shed weight but it is not part of my current concern. I can't cope with that mind set or pressure. It depresses me it hasn't already dropped off after a year of higher levels of training and events, ever done before!Training plan thoughts are :-26 mile Brisk Walk with 10kg trainingImmediate events coming up are 5km race for Life 22nd July and 26.2 mile midnight walk for Shine
end of September. No training required as such, but I am helping others so I have set aside Wednesday as brisk walk, on pavements, with a 10kg pack. This will strengthen my back, core, lehs, especially knee and ankle joints. This is also beneficial training for Forces March 2013 and Wild Camp in August. Half marathon training program16th September is the Maidenhead Half Marathon.
7th October is Windsor Half marathon. 30th October is Great South Run. I need to be distance fit by 9th September to allow a week of recovery before the event. I have 11 weeks according to the Asics Plan
! Building Distance to 50 milesFrom 30th October I shall step up the plan to run a full marathon by end of December.January will be hard work as I will need to be able to run 50 miles ready for Thames trot Ultra 50 2nd February
. The marathon running program and continued long distance walking with 10kg pack will be the key to strength and stamina. Swimming for recovery. Kettlercise to strengthen body and build the powerhouse!11 week training plan for half marathon!So I am now committed to a running program 4 times a week.
Plus 3 days of long brisk walks with 10kg packMy running is mostly off road around my local woods and the Thames Path. Multi terrain to keep me interested and improve body balance, strengthen ankles and make me run happy! Club night runs on a Tuesday will be on the road. Zumba I do for fun and cardio.
Kettlercise is dynamic cardio and all over body strengthener, especially for glutes, quads, hamstrings and core. I have a dvd so don't have to worry about class timetable clashing with my lack of free time in school holidays.Walking with 10kg pack is to help strengthen back, glutes, quads
- works slightly different muscle groups to running and low impact. low-medium cardio so almost recovery mode! But essential training to build stamina and endurance long term for Forces March and TT50 where speed not essential. Plus I love it and ideal training for my wild camping for pure pleasure!Swimming for total relaxation and recovery. I also walk dogs twice a day and will schedule some dog walks in as brisk, long distance with 10kg
and some as just relaxing recovery walks.The schedule also has to accomodate my work starting earlier during school half term, and my daughter having to ride her horse - I can run around the paddocks!
According to my Asic plan, I am in the pre-conditioning phase and first run not due until 10th July. I shall start the above plan tomorrow with the Shine pack walk in the evening.
- Monday is my rest day.Working with a very energetic young man. 1 long brisk dog walk with 10kg pack and a recovery swim
- Tuesday I shall do Kettlercise in the morning. Running Club night so anticipate minimum 5 miles.
- Wednesday has longest run day plotted in. Dog walk for recovery. Shine/Wild Camp training evening so 2 hour power walk with 10kg
- Thursday I shall do Zumba in the morning, then gym for cycle and rowing (til membership expires)
- Friday will do Kettlercise for an hour then programmed gentle jog. Recovery long dog walk with 10kg pack.
- Saturday is Park Run day so will always do 5km in the morning then programmed build up run in the afternoon.
- Sunday is a programmed build up run day. I shall do this first thing, then a recovery walk with family and dogs after. General relaxing day doing as little as possible after the run and walking.
Officially post race rest day! so for a change I will take it quite literally..ish!Had a half hour swim and steam room session
. Helps me relax and iron out the wrinkles in tight ligaments.Had a fantastic sports massage by Vanessa Munday (totally different to the relaxing holistic treatment Em Long gave). She sorted out very tight glutes/hams/hip flexors. Plus she gave some tips to help self massage. I have booked in a massage for after each of my next 3 events.
She is also a tri-athlete so is very aware of all potential problems etc incurred from running,etc.I had a power nap before work with Monday child - very relaxed work session.I have also plotted my training plan for the next 2 weeks; and leading up to the end of October.I am doing the 26 mile walk marathon for Shine 1st October, then Peterborough Half marathon 9th october (light jog) and Great South Race (10 mile run)
. My plan is to be able to run a marathon in the next 16 weeks so the races are the goal posts/bench marks within that plan.Monday rest day - swim,sauna, knee rehab, dog walks onlyTuesday - Dog Walks, Resistance Walk (work) - after work
easy run, Gareth circuits, swimWednesday - kettlercise/Gareth circuits (outdoors)
, revive cross trainer & swim & sauna, dog walksThursday - tempo run
, knee rehab, dog walks, Resistance walk (work) swim & sauna, Friday - Gareth circuits, revive cross train, swim & sauna
, dog walksSaturday -
knee rehab, dog walksSunday - long run, dog walks*dog walks are used as warm up/cool down & recovery walks
2tsps bee pollen dissolved in water 30 mins before breakfastbreakfast
- big bowl of porridge with mug full of milk & 1 tsp honey, cup of tea & vitamin/supplements (staple breakfast) and then spoon of manuka honey swim & steam roomlunch - wrap with coleslaw, poached egg & spinach, bananadog walkdinner - protein drink
, slice of cheesesnack - dorritos, hula hoops, kitkat, 2 caramel rice cakes (hungry day!)(work hampered being able to eat dinner with everyone so just had protein drink)