Saturday, 6 February 2016

Goals for 2016

Last night I decided what my running goals for 2016 would be. I've listed them in the sidebar. There's just three. It's enough. There's plenty running in there. I have a short term goal each month and two long term goals.

To do 1,000k by the end of the year I'll have to average 20k a week which is not much more than I'm doing at present. So it's achievable if I can keep going and sticking to my present arrangement of 3 runs a week with two rest days together. I'll just have to think carefully about how I space out the different runs as I follow the Run The Edge 13.1 plan.

The monthy 5k and 10k runs will sort of take care of themselves as I go along as they'll be automatically notched up before long as I get further into the 13.1 plan.

I'm quite excited about the goals now I've settled them. I can do them but they are more about
keeping going rather than over reaching myself too much.

This morning I did my Level 7 Day 3 of the 13.1 plan which was simply to run for 15 mins. So I added another 31/2 miles to notch it up to 5 giving me 20k for this week. So I'm under way already. With what I ran in January I've completed 10% of my goal. You can see it here. And click on 'My Activity Totals' at the top. Or on the photo on this post.

Thursday, 4 February 2016

Run The Edge 13.1 Level 7 Day 2

I did Level 7 Day 1 of Run The Edge 13.1 Training plan on Monday and today I did Day 2 which comprised of 10 mins run; 1 min walk repeated 3 times. I did race pace and added a few metres of run after the third walking minute to complete 5k. I used the Virtual Running Co. 5k route and was quicker than I ran it last time with similar conditions - wet and windy but running all the time. So I was pleased about that.

My next session will have to be a lot less intense so I'll be doing just 15 minutes running. The rest of
the session can be jog and walk. And then on Monday, all being well, I'll do the final session which is a straight 35 min run. These Levels 7, 8 and 9 are to get you used to varying your speed.

I might then leave starting Level 8 until the following week and just do a couple of recovery runs with a couple of days rest in between. I've followed the plan before and done too much, trying to complete each level in a week. That approach is no good for me now. I need much more rest and recovery time between runs.

But, as always, being sensible, I'll get there.

Tuesday, 2 February 2016

Half Marathon?

Well....... I was thinking about getting a Run The Edge training plan for a 10k, even though I've done a few. I thought it would be good to follow a new plan to train up to do a stronger, quicker 10k if possible.

Instead, I've dug out my Run The Edge 13.1 training plan again and I'll use that first of all to train to run a stronger 10k and leave myself with the option of continuing it up to readiness for a half marathon.

I know, I know, I know! I tried it once before in 2014 with the Lancaster Castle Half Marathon in mind, but it didn't come off because, well, it just didn't work out because I worked too hard at it. In the end I just did the 10k and got a decent time of a few minutes just over the hour.

So, if the plan works out that I can get a better 10k out of the plan, it will set me up nicely at the same time to go on to a half marathon. Like a springboard, if you see what I mean.

Anyway, with that in mind I picked up at Level 7 this morning and did 5 run 3 jog; 10 run 3 jog; 5 run 3 jog (minutes that is) It went ok.

Oh, and I've started to eat more before I go for my runs. I feel better during and after if I do.

Monday, 1 February 2016

More Medals

My January 5k and 10k Virtual Running Co. medals arrived today. I'm tempted now to sign up right away for February. It would be great if I could get 5k and 10k for every month of this year; the whole year's worth. I could sign up for 2 or 3 months in advance but I can't work like that these days as I
can't guarantee my physical and mental state more than a few days in advance. It would be a nice goal to work towards though. So we'll see how it goes month by month.

Saturday, 30 January 2016

Orange medal

My VirtuaRace 5k
I've had a few rough days this last week, and a bit busy too. I'd thought I might go to the Parkrun but when I got up I wasn't in the frame of mind to socialise so I decided that instead I'd set myself a challenge. I needed to 'man up' a bit after the rough week, so I signed up for the 'Orange' VirtuaRace 5k medal first thing this morning and decided to run it in competition with myself, over the same route that I ran for the 'Blue' medal on 16th January.

The morning was cold and very windy (25-30 mph) and the wind was in front of me on the way back and so up the hill as well. Added to that, the lace on my left shoe came undone and I had to stop and
retie it part way up the hill.

My watch was telling me I was 50 yards in front of where I was at that time on 16th January run when I stopped to tie my lace. When I'd done that I was 20 yards in front but the wind slowed me down to just about equal. By the time I'd finished my watch told me I'd taken the same time to complete the distance.

However, when I got in a uploaded the info from my watch, the website said I was 36 seconds down on my previous attempt! Well, that's technology for you. For me it was a moral victory because the wind speed on 16th January was 4 mph. Hardly a breath! And my shoe laces behaved themselves that day too so I didn't have to stop for anything.

Anyway, it was close and the medal will arrive next week.

Saturday, 23 January 2016

Watch didn't work

I decided not to go to the Parkrun today as my stomach was a bit off. So I decided to go for an easy run locally and take a few photos instead. It was a nice sunny morning.

When I got back, my watch wouldn't upload the data to my computer or to my phone so I ended up entering it manually on the various apps. I soft reset the watch and it worked again when I tried it this afternoon. So all's well with that. In future I'll run an app e.g. Runkeeper on my phone as well as the watch; especially in a race or for a virual running medal.

We learn!!

Nice morning

Attempt at a selfie

Invites you to go through!

The trail - Lovely

My favourite bit of trail - don't know why

Thursday, 21 January 2016

10k Day - First of 2016

I did a 10k today, in just under 1.20.00. It's the first I've done for a long time and I'm happy with the time. I've submitted it for the 10k January medal from The Virtual Running Company So I'm looking forward to receiving that. Now I've got a 5k time and a 10k time to measure myself against for the coming year. I'm looking forward to getting quicker. Both of those courses are on trail and road but mainly trail. I will be quicker on an all road course but I'm not so much bothered about the road time as I much prefer running on the trails.

My left hip started to ache at about 4 miles. But it soon recovered after I stopped. It aches more when I'm running up hill. It's always troubled me. I'll have to do some leg and core strengthening exercises; squats and sit-ups.

Screen shots of my run are across to the right but you can see today's 10k route more closely here if you like.




running apps