Week beginning 27.02.12

Monday 27.02
Run with Becky in Hythe. We just went for a little 4.6 miler this evening from the Murco in garage, along the Hythe Canal past Sainsbury's. Turned round at the 2 mile mark and headed back to Becky's. We just wanted to stretch our legs a little and get a few miles in but we both felt quite strong! 4 miles seemed like nothing after my 15 miler on Saturday. Really pleased that my back had stopped hurting as it was really painful on Sunday. Going to start some back exercises!

Splits:
1 - 9:13
2 - 8:57
3 - 8:58
4 - 8:51
5 - 9:06
Average pace: 9:01



Tuesday 28.02
Quick run before the AGM - 4 miles with Becky, Leah, Chloe and Lindsey. Loop from the running club through Cheriton and back.

1 - 9:15
2 - 9:21
3 - 9:01
4 - 8:52
Average pace: 9:07

Thursday 1.03
Planned to do the club session this evening as I haven't been since before Kenya, however I wanted to hold back a little as I was aware we have the Thanet 20 on Sunday. Unfortunately, Tina challenged me on one of the reps and as I have found out since joining the club, I do like a bit of a race off!

Warm up was around Lucy Avenue - roughly 1.7 miles. We then had our dynamic stretches before 8 x 300 metre sprints.

(missed the first one - locating satellite)
2 - 7:02
3 - 7:19
4 - 7:00
5 - 7:29
6 - 6:58
7 - 7:19
8 - 7:05

Really pleased with my times - quite consistent. You can see which one I challenged Tina on ;-p Thanks Tina!

Warmed down with a lap of the field which was just over a mile.

Distance today: 5 miles

Saturday 3.03


Dave said to try and get a couple of miles in today, so after cuddling my gorgeous friend's new baby girl for several hours, I hit the road with some of my friends who have recently set up their only little running club, which involves a meal and a gossip afterwards! We ran 1.75 miles before heading back for dinner. I was a good girl and had brown pasta, vegetables and chicken pesto whilst they all had pizza! I did have a packet of aero bubbles though - I couldn't resist!


Miles: 1.75

Sunday 04.03 Thanet 20 miler


Was really worried this morning - kept waking up last night with a really heavy feeling in my stomach. A little bit concerned that I may have pushed this long run too early and was worrying about injuries. Like I said, I have run two 13 milers but one was in September and one 15 miler. I did not want to injure myself after all that hard work!

Becky, Leah, Chloe and I decided that we would treat this race as a training run and ultimately wanted to complete it rather than worry about time. We were waiting at the start line and agreed that we would run 9:30 minute miles and pull back if we got too quick or push if we got too slow. When we started, I couldn't help but get swept away with the crowd and the adrenaline. Sarah joined us and took our little team to 5. I am usually really good at pacing but found it hard today. Found myself running at less than 9 minute miles, which I then had to slow down as I didn't want to go off too quick and burn out nor let my little team down!

The first 4 miles went really quickly. The loop wasn't too bad and as we were all running together, we ran well but had a chat and enjoyed running together. I quite enjoyed going out after the loop and found running near the cabbage fields quite fun. The scenery reminded me of Dungeness. We all settled into a comfortable rhythm after 5 miles. We had lots and lots of support along the way - from Dave Smythe to Sue, Trevor and Kim to Dave Weekes and his camera. Dave kept cropping up and I am sure he must have run 20 miles just finding spots to catch a photo :-)

I was still feeling strong at 10 miles when we headed in the opposite direction along the cliff tops. This part of the route was less enjoyable as we were up and down a lot. Up to the top of the cliff top, down to the sea front through little streets in the town. I didn't realise it would be 'hilly.' Felt really strong until I hit 14 miles, when my legs began to ache properly. As I was counting down to 15 miles, so we could complete our 4th lot of 5 miles (taking Dave's advice), I didn't pay too much attention to the niggles. I assumed that once I had hit 15, it would be plain sailing. Hmmm... it was at 16 miles that I began to get irritated and my legs began to ache to the point where I could feel them hurting. We were still running well though. There were a couple of tougher bits where we had a few inclines to contend with, which my bum did not agree with (I shouldn't have gone so quick on Thursday's club session as it was aching Friday morning!) Thanks to Chloe on the final hill, who after making me jump by patting me on the back, gave me some words of encouragement to get me up the hill - thanks Chloe! Saw my friends around this point too, who had travelled over to Thanet to encourage me which gave me a boost!

At mile 19, we saw Mum and co waiting for us, which was a nice feeling. It was great to hit that last mile but to be honest it didn't make me feel much better as I could see people finishing on the sea front to my left but knew I needed to loop back round first, past the swimming pool which by now I was bored of! I was quite fond of it the first time round... Heard support from Tina, Graham and Alison in the distance which gave me another boost. Could not make my legs go any quicker for this final mile and got to the stage where I really needed a wee - had the dilemma of slowing down or speeding up to help! Went for speeding up. Sarah was great on the final stretch, really strong! I felt really bad as myself, Leah, Becky and Chloe were in it together but I knew if I slowed down, I would either wet myself or stop or possibly both! I am sorry girls! Kept checking that they were behind me and tried to keep up with Sarah for the final stretch along the sea front. Could hear support from the running club which made me gather some strength for a final sprint (not my usual sprint finish but a sprint of sorts!)

Was so, so proud of myself for completing the run, particularly in 3:07:07 for my first 20. I was also proud of all the other runners who did so well too, lots of firsts and lots of P.Bs. I genuinely love the Folkestone Running Club because people are so pleased for you and so supportive. On this note, I would just like to thank Mum, Sue, Trevor, Dave Weekes and Dave Smyth in particular for their efforts with supplying drinks, gels and racing across Thanet, plus Tina, Graham and Alison for all their support today. As well as Chloe's family, Leah's family and my lovely friends! I hope I haven't forgotten anyone! Was very much appreciated by us all.

Splits:

1 - 9:09     6 - 9:16    11 - 9:12   16 - 9:29
2 - 9:08     7 - 9:28    12 - 9:27   17 - 9:45
3 - 9:25     8 - 9:32    13 - 9:12   18 - 9:23
4 - 9:10     9 - 9:09    14 - 9:38   19 - 9:33
5 - 9:06    10 - 9:15   15 - 9:41   20 - 8:56

Average pace: 9:28

Total mileage this week: 35.35 miles (highest to date!)

Week beginning 20.02.12

Club Handicap Tuesday 21st Jan
Well - what a return to the U.K!!?? Arrived in Heathrow at 6am yesterday morning and was at work training by 9am. Unfortunately, Ofsted had called by midday which sent me into a minor panic as I needed sleep but also needed to update my planning. I was a very good girl whilst I was away and despite teaching most of the week, I actually spent 7 hours on the plane marking and several evenings marking SATS papers. However, I had not done my planning. I also found out that my Grandad was poorly in hospital and I couldn't get up to see him. Despite this and the pressure, I couldn't turn down the last Club Handicap for the year... I left work at 6.20pm and was at the Club collecting my number at 6.30pm. Run the route and was home at my desk working by 8.10pm.

Had a really good handicap race. I didn't like going off with Tash and Angela as I didn't like the pressure. I have generally gone off with very few people and quite often the guys who somehow are faster but I don't feel the same pressure (maybe because they are men!) Started really fast. Was concerned that I had gone off too quick but wanted a quick start as my Sandgate hill let me down last time. Managed to improve my splits on all parts of the route, which I was chuffed at. See below! Was starting to struggle after the second time on Sandgate hill before the final straight but Leah overtook and that gave me the ooomph to keep pushing. I had a really bad stitch on the final straight but managed to close down the gap between me and Leah - really pleased with myself and lots of other people had great runs too!


Splits:
1 - 7:33
2 - 8:56
3 - 8:14
4 - 8:15
5 - 7:33

Average pace 8:11
Distance 4.39

Compared to my splits last time:

1 - 7:40
2 - 9:10
3 - 8:28
4 - 8:17
5 - 7:30


Have copied my splits from my previous handicap and have got better pace on all miles. Mile 4, seems to be my most consistent and also my strongest (seeing as the first mile is down hill!)


My time was 35:38 compared to last time which was 36:21, 43 second PB - really chuffed! My first handicap in October was 38:40, so I have made an improvement of 3 minutes and 2 seconds. Woo hoo!


Saturday 25.02.12
15 miler... to be updated! Still recovering :-)
O.K, thought I'd better update my blog as I chill on the sofa after my Thanet 20 miler! Early start on Saturday, which was tough after the week I had had at work. I ummed and ahhhed about texting Becky and Leah and cancelling but knew they were going to 'plant' drinks along our route! I also didn't fancy a long run on my own! I love our runs together. Got up, dressed and ready for Becky to pick me up at 8am. Started at Bannyntynes and went up towards homebase and along the carriageway to Dover Road, down Dover Road towards the East Cliff. Down Tram Road and all the way along the seafront to the Murco garage. Picked up a drink from Becky's garden and turned around and headed back along the sea front until we got to the little fish and chip shop. Up Golden Valley, along Cheriton High Street, down Cherry Garden Avenue and back to Bannyntynes, which was 10 miles. As the girls managed a couple of long runs without me whilst I was away, I then decided to run back to my house to add on a couple of extra miles so that I felt more confident for the Thanet 20. So far, I had only completed 2x 13 milers and one of them was the Folkestone Half which was in September! 


Followed the same route up to homebase and along the carriageway but when I got to Dover Road, I continued along to the East Cliff and around by Little Switzerland. Once I got here, I was on nearly 13 miles, so I was determined to hit at least 14 miles to make it my longest run to date. My back started aching at this point and I felt much slower - haven't checked out the splits yet but I am sure they are much slower. Turned right when I hit Warren Road and looped back round to Canterbury Road. Got all the way to Downs Road with 14.2 miles on the clock. Decided I had to get to 15 now to be 'even' with the girlies. As I was running down Black Bull Road, I kept getting beeped and someone calling my name, so I had to turn around and head back up Black Bull road - not fun at 14 miles - my legs were screaming at me! Turns out it was the postman who had noticed me and had a package for me. He'd tried delivering at home but no-one was in. I somehow found myself agreeing to take it with me, so I ran the last mile with a package - up Park Farm Road and the alleyway! Found the last couple of miles tough and made me wonder whether the Thanet 20 would be pushing it a little bit! However, when I realised that I couldn't sign up for the Thanet 20 - couldn't sign up for Runners World, which meant I couldn't sign up for the race (trust me to leave it to the last minute - especially when I persuaded everyone else to do it!) I was actually a little gutted. Luckily, I spoke to someone online who managed to sort it out and get me in - phew!


Splits:
1 - 9:08
2 - 9:10
3 - 8:49
4 - 9:15
5 - 9:03
6 - 9:18
7 - 9:32
8 - 9:50 (Golden Valley!)
9 - 9:20
10 - 9:12
11 - 9:53
12 - 9:54
13 - 9:10
14 - 9:51
15 - 9:39


Average pace: 9:24


Total mileage this week: Just under 20 miles

Running at altitude in Kenya

Well I have finally managed to get online and update my blog (well some of it!) :-)


Friday 10th February

Started this morning at Peponi Prep School in Nairobi, where I was a judge for the inter-house Poetry competition with my fellow UK teacher Colette and 2 Kenya poets. We had score sheets and a big table in the hall and everything! We then got presented with the biggest bunch of flowers, before jumping on the mini bus heading up-country. We had a 4 hour journey with a stop half way - very important for me to sun myself - tehe! On arrival, the kiddies put their overnight gear in the dorm and had a quick change before playing the opposition. We had 4 teams, under 13's and under 9's for both girls and boys with top Kenyan coaches - two of whom had taken part in the Olympics and the World Cup. Whilst the children were  working hard, I was being given a run down on how amazing Turi school grounds are for cross country. They even hold several competitions. Before I knew it, I had agreed to go for a run with Edward - a 12 year old boy, who came 2nd in the cross country competition a couple of months previously. Poor boy got off the hockey pitch and was roped straight into running with me. We were nearly 9,000 feet above sea level and I felt like I had needles in my chest after about 2 minutes. Now I know why the top athletes train at high altitude and why Kenya produce such great runners! (Paula Radcliffe was about an hour away from our location at a training camp!) Edward was the politest boy and kept asking me questions. It got to the stage where I had to fire questions back at him, so I could breathe. We ran for a mile and a half before we had to head back as dinner was at 6.30pm. Thankfully, we didn't leave for the run til after 6, so I had the perfect excuse. Thanked Edward and headed for the shower - feeling a little deflated that the last time I had run, I had managed 13 miles and got a pb!

1.6 miles, average pace 10:27

Sunday 12th February

First lie in today - have been up by 6.15 am every morning since my arrival in Kenya, due to the 8am assembly at school. Woke up at 8am and spoke to Keith (the husband of the P.E co-ordinator we were staying with, who also happens to be a P.E coach at another school!) By 9am, we were running in Nairobi through the streets. Found it much easier today - altitude was much lower than up-country. There were still lots of valleys and it was very hot - 28 degrees but I didn't have that feeling that I was going to collapse. Pleased with myself as I'd managed a 3.3 mile run with an average pace of 9:40 before 9.30am on a Sunday in Kenya. Marvelous!

3.3 miles, average pace 9:40

Monday 13th February


Sue (P.E co-ordinator) was working until 5pm this evening, so I thought I would brave a run around the school grounds. Sue had shown me the route in the car on the way to school, so I was feeling confident about where I was going. I had judged a swimming competition for all the local schools at Peponi in the afternoon, so was feeling a little burnt and hot. I also didn't realise that the dirt track and dust around the school was not settled due to the children all being picked up in cars! I was literally running along the dirt track with one eye closed trying not to open my mouth. Not the most pleasant run for the first mile! Was much better when I got onto a main road and the concrete. Felt even stronger today, although it was 30 degrees + which was a challenge. Got a little worried when I couldn't see the school anywhere in site after 3 miles but luckily my sense of direction wasn't as bad as I thought it was and I ended up back on school grounds before I hit 4 miles!

4 miles, average pace 9:31

Tuesday 14th February


Similar run around Peponi School this afternoon. Sue came with me today and showed me a slightly different route, which meant I got to see some of the Suburbs. Running with Sue made me realise how much stronger I have been getting as I had to slow down to run with Sue whereas a few months ago, the pace I was doing would have been too much. There were a few valleys to run up and my cross country training definitely paid off. Thoroughly enjoyed my run!

4 miles, average pace 9:53

Was really gutted on Friday as I was supposed to be going for a run back up-country on my Safari, near Nanuyki. I had arranged with the owner, to go running in the Savannah - having seen lions and a cheetah, elephants, zebra and so on the night before!?! They were going to arrange for a truck to follow us to track us and our safety. Unfortunately, we only had one day on Safari due to work and we were scheduled to see the Chimp Sanctuary which meant there wasn't enough time for my run. Very disappointing as that would have been an awesome experience and an awesome tale to tell the running club back home...