Monday
Boxercise 6-7
A series of circuits which gave me an intense cardiovascular workout for an hour! Really enjoying boxercise.
Tuesday
Tough session today but thoroughly enjoyable with Becky pushing me, especially the last couple of reps.
Warm up the Leas followed by dynamics. Then:
2,4,6,8,6,4,2 minute reps with 2 min rep recoveries
The hardest reps were the 6 minutes as they both worked out to be the length of the Leas uphill and against the win.
7.5 miles in total - a good run!
Wednesday
Aching way too much today for my recovery run, even standing up was an effort at school - I think it's a combination of a good run yesterday and boxercise after 2 bank holidays!
I did buy myself a Garmin 110 though :-) Roll on the marathon training!
Thursday
Warm up to the Leas again today followed by a short, sharp session, which was 10 x 90 seconds with 30 seconds recovery. Still aching in my hips and found it hard to get my legs moving this evening. Concentrated on my arms. Dave was really encouraging which makes you want to work harder! Legs loosened up on the last 4 or 5 and managed to gain some speed. It was a tough session as 30 seconds was enough time to stop, breath a few times and turn round before going again! Total mileage, just under 5 miles.
Friday
After speaking to Dave yesterday who advised me to try and do 30 miles a week, I thought I had better go out for a little run to add to my mileage. Was going to aim for 5 - 6. The first 2 miles were tough and boring and a little scary in the dark but once I got along to the East Cliff and the sea front, I got a second wind. I even ran up remembrance hill and the length of the Leas. Ran back along Cherry Tree Avenue and up towards homebase. Total mileage was 7.2. It was a steady 10 min/ miler but glad I did it!
Saturday
Rather early start this morning! Becky picked me up at 7.50am and we headed to Hawkinge to meet Leah and her two 'tri' friends, Chloe and Lindsey. Not too sure where we headed - it looks impressive on Garmin Connect on my new Garmin :-) It was in and around the valleys, through Selsted and Acrise. There were a couple of hills in the route which I found tough - my hips are still niggling - I am putting it down to a tough week of training and boxercise Monday. It was a beautiful run. Once I was up, it was great to be in the fresh air with the sun rising and the frost on all the fields. Really was lovely to see! We ran 12.64 miles but my watch stopped for a minute, so it says 12.5 on mine. I am going with Becky's recorded time :-) All in all a lovely run with lovely ladies, which has kickstarted my training! Total mileage this week: 32 miles!
Average pace per mile:
1 - 10:07
2 - 9:56
3 - 9:17
4 - 9:07
5 - 9:23
6 - 9:46
7 - 9:45
8 - 9:54
9 - 9:53
10 - 9.58
11 - 10:23
12 - 9:23
13 - 9:21
Average: 9:43
Monday, 9 January 2012
Monday, 2 January 2012
Week beginning 2nd January 2012
Tuesday 3.01
Warm up to hill rep hill
2 x10 minutes on two different hills by the Vets off Sandgate Road
I haven't run properly for a while, so was a bit wary when I found out we had hills, especially after Xmas too!?! Had a really good run and actually enjoyed the hills. Becky pushed me which was good, especially on the 2nd hill, the steep hill!
6.3 miles
Thursday 5.01
We went for a steady run this evening due to the Cross Country Champs on Saturday and the boxing day run presentation in Saltwood.
3.93 miles, 38:27
Avg Pace: 9:47 min/mile
Saturday 07.01
Had the Kent Cross Country Champs today in Dartford. I was really worried as it was 8km and I haven't run cross country since November (apart from the boxing day run). I didn't enjoy going after the men as we got to see exactly what the course included!?! Set off quite quickly and had pains in my stomach before I'd even got half way round - not too sure what it was but it was the same pain as the first cross country. Both Tina and Angela went ahead. I knew that I needed to push on and keep with it. Managed to re-focus and kept Tina and Angela in sight for the 2nd lap. Felt much strong towards the end of the 2nd lap and managed to catch up again. It was great having them both there as they pushed me to keep going. Tina and I pushed each other for the last lap. At one point, I thought I was going to be sick but knew I needed to keep up! Thoroughly enjoyed laps 2 and 3 and was buzzing when I finished in 41:05. Was even more pleased when we found out we had got 3rd place for ladies team of 6!
Average pace 8:44 min/mile
Warm up to hill rep hill
2 x10 minutes on two different hills by the Vets off Sandgate Road
I haven't run properly for a while, so was a bit wary when I found out we had hills, especially after Xmas too!?! Had a really good run and actually enjoyed the hills. Becky pushed me which was good, especially on the 2nd hill, the steep hill!
6.3 miles
Thursday 5.01
We went for a steady run this evening due to the Cross Country Champs on Saturday and the boxing day run presentation in Saltwood.
3.93 miles, 38:27
Avg Pace: 9:47 min/mile
Saturday 07.01
Had the Kent Cross Country Champs today in Dartford. I was really worried as it was 8km and I haven't run cross country since November (apart from the boxing day run). I didn't enjoy going after the men as we got to see exactly what the course included!?! Set off quite quickly and had pains in my stomach before I'd even got half way round - not too sure what it was but it was the same pain as the first cross country. Both Tina and Angela went ahead. I knew that I needed to push on and keep with it. Managed to re-focus and kept Tina and Angela in sight for the 2nd lap. Felt much strong towards the end of the 2nd lap and managed to catch up again. It was great having them both there as they pushed me to keep going. Tina and I pushed each other for the last lap. At one point, I thought I was going to be sick but knew I needed to keep up! Thoroughly enjoyed laps 2 and 3 and was buzzing when I finished in 41:05. Was even more pleased when we found out we had got 3rd place for ladies team of 6!
Average pace 8:44 min/mile
Monday, 26 December 2011
Week beginning Boxing Day :-)
Monday 26th
After a heavy day of drinking and eating yesterday, I crawled out of bed at 9.30! Sent Jo a text to see if she was running as I knew I wouldn't be racing around the Brockhill Course but didn't want to miss out... Her reply was going to give me my answer as she was keen to plod too and I didn't want to plod on my own! Jo couldn't make it but I was surprised to find myself disappointed, so I prepared the spikes and packed a bag and joined Mum.
A rather enjoyable run with a great atmosphere. The bottle necks were rather irritating. I found myself going through the stream rather than over the bridge to save time but ended up with wet feet and taking longer to get up the muddy bank! Then tried to climb over the barbed wire fence as there were so many people trying to get through the gate and ended up cutting my hand and getting scared, so I ended up back in the queue of people heading for the gate!
I forgot how many hills there were but what I did like was all those people I overtook as I headed up the hills as we have trained for them in our cross country races. The training paid off. Not a race that I will be able to compare really to last year but despite my calf, I felt much fitter and stronger than last year. Now for my second roast dinner - yummy!
Mileage - 2.98
Results are on the website: 29: 13 and 230th out of 650!
Taken an hour but I have found my 2010 results - 35:55 which gave me a position of 314 out of 499! Much better time and much better positioning. Have to take it with a pinch of salt as it is hard to compare with the volume of people and the clambering over things but a definite improvement! :-)
Tuesday 27.12.11
Steady run this evening - 5.91 miles
Saturday 31st Jan
Steady run with Jo where we meet Steve, Mark and Angela en route during their 13 mile run!
5.38 miles, 52:11
After a heavy day of drinking and eating yesterday, I crawled out of bed at 9.30! Sent Jo a text to see if she was running as I knew I wouldn't be racing around the Brockhill Course but didn't want to miss out... Her reply was going to give me my answer as she was keen to plod too and I didn't want to plod on my own! Jo couldn't make it but I was surprised to find myself disappointed, so I prepared the spikes and packed a bag and joined Mum.
A rather enjoyable run with a great atmosphere. The bottle necks were rather irritating. I found myself going through the stream rather than over the bridge to save time but ended up with wet feet and taking longer to get up the muddy bank! Then tried to climb over the barbed wire fence as there were so many people trying to get through the gate and ended up cutting my hand and getting scared, so I ended up back in the queue of people heading for the gate!
I forgot how many hills there were but what I did like was all those people I overtook as I headed up the hills as we have trained for them in our cross country races. The training paid off. Not a race that I will be able to compare really to last year but despite my calf, I felt much fitter and stronger than last year. Now for my second roast dinner - yummy!
Mileage - 2.98
Results are on the website: 29: 13 and 230th out of 650!
Taken an hour but I have found my 2010 results - 35:55 which gave me a position of 314 out of 499! Much better time and much better positioning. Have to take it with a pinch of salt as it is hard to compare with the volume of people and the clambering over things but a definite improvement! :-)
Tuesday 27.12.11
Steady run this evening - 5.91 miles
Saturday 31st Jan
Steady run with Jo where we meet Steve, Mark and Angela en route during their 13 mile run!
5.38 miles, 52:11
Monday, 19 December 2011
Week beginning 19/12/11
Monday 19th
4.8 mile run this morn from Downs Road along towards the East Cliff, down Tram road, up the Road of Remembrance and along to the top of the Leas before heading along the stretch of Shorncliffe Road, down Radnor Park and up Park Farm road. Quite a nice route. Again, my calf is still niggling and I am constantly thinking about it whilst I run but I felt strong running up the hill and my calf niggled less up the hill than on the flat. I am hoping this means I can run the Club handicap tomorrow - even if it is just a steady!
Boxercise this evening - had to go due to the large curry I had at lunch - oooops! Will have to overhaul my diet in January! I love Boxercise at the Sports Centre, particularly with Steve as it is such high impact. Was careful on the lunges but I managed to complete the whole hour.
Tuesday 20th
Have been umming and arrrring all day about the Club run this evening. I was so looking forward to beating my time this month after such a good run last month but there is no way I will be able to. My run yesterday was 10 minute miles and I am not sure I could have picked up the pace that much without impacting on my calf!
Decided to run!?! Not very comfortable all the way round, tried to keep it steady and not push it. Was off 4 minutes this time, which is great considering I started off 1 minute - however, wasn't good in some ways because it was really disheartening when everybody overtook me on the first lap rather than the second lap! 38:27 which wasn't too bad considering I was trying to keep it steady but I was still disappointed after my last handicap when I got over a 2 minute P.B! Will be booking a sports massage in the morning and icing the calf in a minute, especially after all the marathon talk and knowing I need to start mine in January...
Thursday 22nd
Social Lights Run this evening. Donned my present earrings and my yellow viz jacket as Mum had stolen mine to match her pink and black Santa hat - a first for Mummy Gardiner as she doesn't do hats! I should have sneaked a picture! Just over 4 miles of running this evening. It was a really great turn out and makes me proud to be a member of the club! It was a very gentle run with lots of stopping and starting to oooh and aaaah at some very classy lights and some very tacky lights. Calf still niggling but getting so fed up of the feeling of cramp despite no running that I have decided to keep at the running and have the cramp like feeling all the same!
4.8 mile run this morn from Downs Road along towards the East Cliff, down Tram road, up the Road of Remembrance and along to the top of the Leas before heading along the stretch of Shorncliffe Road, down Radnor Park and up Park Farm road. Quite a nice route. Again, my calf is still niggling and I am constantly thinking about it whilst I run but I felt strong running up the hill and my calf niggled less up the hill than on the flat. I am hoping this means I can run the Club handicap tomorrow - even if it is just a steady!
Boxercise this evening - had to go due to the large curry I had at lunch - oooops! Will have to overhaul my diet in January! I love Boxercise at the Sports Centre, particularly with Steve as it is such high impact. Was careful on the lunges but I managed to complete the whole hour.
Tuesday 20th
Have been umming and arrrring all day about the Club run this evening. I was so looking forward to beating my time this month after such a good run last month but there is no way I will be able to. My run yesterday was 10 minute miles and I am not sure I could have picked up the pace that much without impacting on my calf!
Decided to run!?! Not very comfortable all the way round, tried to keep it steady and not push it. Was off 4 minutes this time, which is great considering I started off 1 minute - however, wasn't good in some ways because it was really disheartening when everybody overtook me on the first lap rather than the second lap! 38:27 which wasn't too bad considering I was trying to keep it steady but I was still disappointed after my last handicap when I got over a 2 minute P.B! Will be booking a sports massage in the morning and icing the calf in a minute, especially after all the marathon talk and knowing I need to start mine in January...
Thursday 22nd
Social Lights Run this evening. Donned my present earrings and my yellow viz jacket as Mum had stolen mine to match her pink and black Santa hat - a first for Mummy Gardiner as she doesn't do hats! I should have sneaked a picture! Just over 4 miles of running this evening. It was a really great turn out and makes me proud to be a member of the club! It was a very gentle run with lots of stopping and starting to oooh and aaaah at some very classy lights and some very tacky lights. Calf still niggling but getting so fed up of the feeling of cramp despite no running that I have decided to keep at the running and have the cramp like feeling all the same!
Monday, 12 December 2011
Training for week beginning 12.12.11
Physio booked for tomorrow morning at 7.45! Wish me luck...
Tuesday 13.12.11
Went to the physio early this morning in Canterbury. The physio thinks I have an imbalance in my hips which has caused a weakness in some of my muscles. She has given me some exercises to do which should strengthen my hips and help me run more evenly. When I asked about my marathon training and whether I should run she said that I could but not to do more than 10 miles. I couldn't even run 3 last week! Watch this space...
Thursday 15.12.11
Decided to go for a warm up run with the club today and test out the calf. Ran up to the Leas and back again with Tina. Could feel my calf the whole time but it's not getting any worse, just frustrating!
Saturday 17.12.11
Ran just over 3 miles this morning to keep my fitness there. I can't believe how unfit I feel and it's only been a couple of weeks - not a nice feeling! Again, no improvements with the calf but could run on it. I am a little concerned that it is throbbing throughout the day, particularly the mornings! Started my exercises today from the physio. Lots of clam exercises and lots of stretching. Took me half an hour and I only got through half of them. Going to have to alternate each day.
Tuesday 13.12.11
Went to the physio early this morning in Canterbury. The physio thinks I have an imbalance in my hips which has caused a weakness in some of my muscles. She has given me some exercises to do which should strengthen my hips and help me run more evenly. When I asked about my marathon training and whether I should run she said that I could but not to do more than 10 miles. I couldn't even run 3 last week! Watch this space...
Thursday 15.12.11
Decided to go for a warm up run with the club today and test out the calf. Ran up to the Leas and back again with Tina. Could feel my calf the whole time but it's not getting any worse, just frustrating!
Saturday 17.12.11
Ran just over 3 miles this morning to keep my fitness there. I can't believe how unfit I feel and it's only been a couple of weeks - not a nice feeling! Again, no improvements with the calf but could run on it. I am a little concerned that it is throbbing throughout the day, particularly the mornings! Started my exercises today from the physio. Lots of clam exercises and lots of stretching. Took me half an hour and I only got through half of them. Going to have to alternate each day.
Monday, 5 December 2011
Training (or lack of training) for week beginning 5th December
Monday
Boxercise this evening! Had to go as Steve was still taking the lesson whilst Mark is off. Steve is fantastic and makes you work so hard. His music is upbeat and he pushes you! Could feel my calf on the lunges during the warm up and was sensible on the burpies but a lot of the session was upper body which was good.
Tuesday
Ran to the Leas tonight but felt my calf niggling the whole way. It is now getting in the way of my training as it has progressed from a constant cramp like feeling to a sharp pain. Ran mile and a half warm up but ran back with Tina as I don't want to make it any worse before I start the marathon training after Xmas! So frustrated as I am running really well at the moment! 2 minute PB in the club handicap recently and getting into X country. Grrrr!
Wednesday
Aqua running this evening: 10 x 20 secs, 10 x 30 secs, 10 x 40 secs sprints. Could feel my calf niggling even in the water but it was good to think I was exercising! I never thought that I would be one of these people who 'needs' to exercise!
Thursday
Was my Dad's 50th today, so was a blessing in disguise as I didn't have to make the decision not to run! Had an enjoyable 3 course meal instead!
No more running this week :-(
Boxercise this evening! Had to go as Steve was still taking the lesson whilst Mark is off. Steve is fantastic and makes you work so hard. His music is upbeat and he pushes you! Could feel my calf on the lunges during the warm up and was sensible on the burpies but a lot of the session was upper body which was good.
Tuesday
Ran to the Leas tonight but felt my calf niggling the whole way. It is now getting in the way of my training as it has progressed from a constant cramp like feeling to a sharp pain. Ran mile and a half warm up but ran back with Tina as I don't want to make it any worse before I start the marathon training after Xmas! So frustrated as I am running really well at the moment! 2 minute PB in the club handicap recently and getting into X country. Grrrr!
Wednesday
Aqua running this evening: 10 x 20 secs, 10 x 30 secs, 10 x 40 secs sprints. Could feel my calf niggling even in the water but it was good to think I was exercising! I never thought that I would be one of these people who 'needs' to exercise!
Thursday
Was my Dad's 50th today, so was a blessing in disguise as I didn't have to make the decision not to run! Had an enjoyable 3 course meal instead!
No more running this week :-(
Monday, 28 November 2011
Training for week beginning 28.11.11 (finally updated it Lynda!?!)
Monday
This is dedication for you - a friend wanted to do dinner out Monday night but due to the fact that I have missed the last 2 Monday's, I told her that I would do dinner but only if she joined me for boxercise first! This was despite my legs feeling of lead from my 11 mile run yesterday and my calf niggling :-)
Really enjoyable session with Steve who covers when Mark is off. His warms ups are brilliant, he has great music and is so motivating. A very high intensity work out with lots of arm exercises, followed by a lovely dinner at Zen Cafe - was totally worth it!
Tuesday
Woke up aching this morning, particularly my arms and my stomach. I think this was due to all those press ups and ab circuits! Ate several celebration choccies at work - the xmas pigging is beginning. Made me more determined to get running! Tonight was a mile and a half warm up to the Leas, followed by dynamics, then 4 x 1km reps with 2 min recovery. I did most of the dynamics but I could really feel my calf pulling this evening. It has gone from a low intensity, cramp like niggle to a sharper pain. Pushed through as I am really working hard at the moment and do not want to lose the fitness and the speed I have been building up. Not my fastest training but I managed to keep just behind Graham, Natalie and Genevieve and kept my pace steady. Mile and a half back to the club!
Wednesday
50 lengths followed by aqua running. Was longer reps for this session but I cannot remember as I haven't kept up to date with my blog. Oooops!
Thursday
We ran to the Leas and did our dynamic stretches. My calf is really niggling at the moment, so I went easy on the dynamics, especially the side steps as I could feel it pulling on my calf. Tonights session was 8 x 90 seconds with 1 min recovery. I had every intention of taking it easy but as my fitness is at its best at the moment, I found it really hard holding back. I didn't run as fast as I have been but I didn't push it to the extreme. I still have no stopwatch, so didn't enjoy running with no idea of time. I tried to keep behind Natalie and Genevieve so I could see when they were recovering. They make it look easy and can hold a conversation in recovery whilst I sound like a steam train!
No more running this week due to a trip to London and lots of Xmas fun with school apart from:
The Santa Fun Run
Myself and Catherine have been plugging this run at school. We donned our Santa suits and headed for town to meet our darlings! We had about 15 children which is great as this is the first year we have plugged it with the children. Absolutely love running with the kiddies. I couldn't believe how long the route was though! Somebody told me it was to the Leas Club (Catherine!) so I pushed the children and told them to aim for the Leas Cliff Hall. It was pretty windy for the little ones. When we got to the Leas Cliff Hall, I realised we had to go further! It turns out that we had to go pretty much to where we start our reps before turning round and running back to the Leas Club! They all did really well and I was so proud of them all. One of the girls in my class came third overall for the under 12's. I would love to put a pic on here but best not. Check out the KM as there is supposed to be a photo in there!
This is dedication for you - a friend wanted to do dinner out Monday night but due to the fact that I have missed the last 2 Monday's, I told her that I would do dinner but only if she joined me for boxercise first! This was despite my legs feeling of lead from my 11 mile run yesterday and my calf niggling :-)
Really enjoyable session with Steve who covers when Mark is off. His warms ups are brilliant, he has great music and is so motivating. A very high intensity work out with lots of arm exercises, followed by a lovely dinner at Zen Cafe - was totally worth it!
Tuesday
Woke up aching this morning, particularly my arms and my stomach. I think this was due to all those press ups and ab circuits! Ate several celebration choccies at work - the xmas pigging is beginning. Made me more determined to get running! Tonight was a mile and a half warm up to the Leas, followed by dynamics, then 4 x 1km reps with 2 min recovery. I did most of the dynamics but I could really feel my calf pulling this evening. It has gone from a low intensity, cramp like niggle to a sharper pain. Pushed through as I am really working hard at the moment and do not want to lose the fitness and the speed I have been building up. Not my fastest training but I managed to keep just behind Graham, Natalie and Genevieve and kept my pace steady. Mile and a half back to the club!
Wednesday
50 lengths followed by aqua running. Was longer reps for this session but I cannot remember as I haven't kept up to date with my blog. Oooops!
Thursday
We ran to the Leas and did our dynamic stretches. My calf is really niggling at the moment, so I went easy on the dynamics, especially the side steps as I could feel it pulling on my calf. Tonights session was 8 x 90 seconds with 1 min recovery. I had every intention of taking it easy but as my fitness is at its best at the moment, I found it really hard holding back. I didn't run as fast as I have been but I didn't push it to the extreme. I still have no stopwatch, so didn't enjoy running with no idea of time. I tried to keep behind Natalie and Genevieve so I could see when they were recovering. They make it look easy and can hold a conversation in recovery whilst I sound like a steam train!
No more running this week due to a trip to London and lots of Xmas fun with school apart from:
The Santa Fun Run
Myself and Catherine have been plugging this run at school. We donned our Santa suits and headed for town to meet our darlings! We had about 15 children which is great as this is the first year we have plugged it with the children. Absolutely love running with the kiddies. I couldn't believe how long the route was though! Somebody told me it was to the Leas Club (Catherine!) so I pushed the children and told them to aim for the Leas Cliff Hall. It was pretty windy for the little ones. When we got to the Leas Cliff Hall, I realised we had to go further! It turns out that we had to go pretty much to where we start our reps before turning round and running back to the Leas Club! They all did really well and I was so proud of them all. One of the girls in my class came third overall for the under 12's. I would love to put a pic on here but best not. Check out the KM as there is supposed to be a photo in there!
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