Posts Tagged ‘training’

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October cometh..

September 27th, 2009

It wasn’t a bad week of running. Managed to complete all my training runs and have been making sure that i’ve been resting up when I can.

It’s been a beautiful autumn week whilst out running. Which can often make the running a lot easier. The colours of the trees, the mists hanging over the fields, the sun rising – how can I not be enjoying the runs!

The months have fast disappeared, the summer’s near enough gone and September is almost a blur. This soon brings us to October which means that i’ve got three more long training runs to put in before the Snowdonia marathon. I’m not daunted by this – i’m hoping the training will continue on plan which means that on the day i’ll have enough inside me to be able to finish and enjoy myself.

I finished off the week this morning with a 20 miler. I had a struggle last Sunday and only did 17 of the 20 miles I wanted to do. Last week the legs felt tired but i’m more than sure that the problem was mental – I had a lack of confidence in myself which is very strange. I’m not the fastest of runners but i’ve never before not finished a distance that I set out to do. So i’ll take that on as experience.

This morning’s run was a two looper:


View 2 loops in Canley -Westwood Heath (20 miler) in a larger map

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Taking a fall

September 15th, 2009

Up out and at it by six this morning. Decided to take a longer than normal run. Legs not hurting from the weekend’s run – bonus, but still not as smooth as the best of runs. But you can’t have it all.

It was dark on this run to start with. Most of the places on the route are lit by street lamp but not all which led to some pretty good foot finding in the dark.

About halfway round i see a man walking his dog on the same path as me so decide to give them a wide berth as I had plenty of time and didn’t want to hamper their nice walk. So i’m running along and as I make my move to go around them i lost my footing on the grass next to the path. I start to stumble. It’s ok i’m still standing. Oh it’s looking like a fall now. I’m still on my feet, but then my feet tie up and it’s hello road. I break my fall with my hand and my knee. The dog walker apologises, I tell him it’s really not his fault – i lost my footing but thanks anyway. So up and off the floor within a few seconds and away.

The rest of my run was a dream. My pace, my breathing all felt good (apart from my hand and knee). I finished the route off in good time. A bloodied knee and a bruised hand were worth it for that second half of my run. It’s just making me feel even better about running at the moment.

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Not the best way to taper down

September 12th, 2009

So last week has been a bit of a blur. I’ve been down with flu until Thursday and to be honest still feeling the effects. But went out for a run Friday morning. It has certainly got a lot darker in the morning since I last ran and the temperature has dropped too. But the run was ok. I was expecting a lot worse so pleasantly surprised that just a bit of resistance from my legs as they got me round.

Based on that i’ve decided to go ahead and run in the Robin Hood Nottingham half marathon on Sunday. I’m glad to say that there shouldn’t be a problem with me getting round. My fitness and past training should get me through that. Not sure whether i’m going to aim for a specific time though i would be most happy if i come in under an hour and forty minutes. But i will be listening to what my body tells me as I go round and not push things too hard. I’ve heard this is a good race so am looking forward to it. Much pasts and bed for me and here’s hoping it’s a little cooler in the morning.

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Route – Draycote Water park

August 17th, 2009

Got back to my long run yesterday. It was supposed to be around the 18 mile mark but i really didn’t fancy fiddling around sorting out a precise route so plumped for a few laps of Draycote Water instead.

Draycote Water is about 25 minutes from the centre of Coventry. Make sure you pay and display at the machine as you drive through the entrance or you’ll be trekking back to get your ticket.

The route is fairly straight forward. Each lap of the reservoir is approximately 5 miles. Pick your start point and off you go. The paths are well kept and there are facilities (3 portaloos) at intervals along the route as well as those in the main visitor centre. There are many other people out walking, running, cycling the route but there’s plenty of room for everyone (do keep your ears/eyes open on some bends for cyclists/other runners).

The route is flat along two sides of the route and the others are, to me, hilly – a few fairly short, steep climbs up and then back down again. I didn’t think this at the time but this mix of flat/hills are a great route for training on.

I ran 3 laps coming in at a well paced 40 mins for each one. I took 5 minutes break between laps as this was supposed to be a long and slow run. Didn’t feel that I was at a race temp but think I should still be going at a slower pace. I also tried out some energy gels at the end of each lap. I seem to get on better with the

I also took a rucksack with me this contained a hydration pack and my camera so this was a new experience for me running with any sort of weight on my back.

I toyed with the idea of a fourth lap but after a well argued debate between my head and my legs I decided to call it a day. I warmed down and just took in the views for a while before heading back to the car and home.


View Draycote water park in a larger map

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Current goal – Snowdonia Marathon October 2009

July 23rd, 2009

I set myself a goal a while back – something to challenge myself with aside from the weekly training schedule. I’m aiming to do the Snowdonia Marathon in October 2009.

I read various articles and reports on this including 9 questions to discover a marathon : Snowdonia Marathon and Runner’s World Readers’ Top 50 Races 2008 and Snowdonia tied in with my timing.

Really looking forward to this one!

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Keeping up with the schedule

July 21st, 2009

I’m sticking well to my schedule so far. The general plan is to make sure i get a run out first thing in the morning and, if i can fit it in, an interval/ speed/ weights session in the evening. The week’s rounded off with a long, slow run on a Sunday – or a race depended on where i am in the schedule.

Last week started well. Monday was my day off so of course i spent that lazing in bed. Well that’s not quite how it happened, I ended up getting a little lost on a long run. The rest of the week was pretty normal – i mixed in a new morning route just to break up the routine a little bit. So last week:

Monday – 14 miles
Tuesday – 4 miles in the morning, weights session in the evening
Wednesday – 7 miles in the morning
Thursday – 7 miles in the morning
Friday – Fartleks for 4 miles in the morning, weights session in the evening

So 36 miles for the week.

Saturday and Sunday were a bit of a wash out but used them up as rest days.

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Running route – Coventry to Kenwilworth Castle

June 28th, 2009

Out nice and early this morning for my long/slow run. I ran from Coventry to Kenwilworth Castle and then back via Westwood Heath. A warm, overcast morning today.

The route to Kenilworth Castle is mainly footpath based, there are a few hills along the route. The route I took went along: Kenilworth Road, Coventry Road , New St , High St , Castle Hill , Castle Road , Clinton Ln, Beehive Hill , Upper Spring Ln , Carckley Ln , Westwood Heath Road , Charter Avenue , and then back to the start/finish.

Momma cow and calfIt’s a fairly easy run in to Kenilworth and a straight run along Kenilworth Road, Coventry Road , New St , High St. As you’re running along Castle Hill there’s a park on your left which i think is Abbey Fields. This looks well worth investigating on another run.

So towards the end of Castle Hill, Kenilworth Castle suddenly appears from nowhere. Maybe the road name should have given me a clue but you’re going along taking all the surroundings in and then there’s the castle.

There is a route around the back of the castle – a couple of miles but stuck to my plan today so i’ll plan a bigger route for another day. That and Abbey fields will add 5 miles on to this route i think.

When you reach the castle and have finished taking in the views, it’s then time to head back. The route’s almost a figure of 8 and the route I took back was along Clinton Ln, Beehive Hill , Upper Spring Ln, Crackley Lane. Always surprised at the new things you see when running along here, different houses, farms etc… Today there was plenty of wildlife and a few cows were up early for their breakfast.

There’s a few blind bends along the lane so do be careful of any cars that are passing by, if you hear a car just step up onto the verge if you have any worries about them not seeing you.

Crackley Lane cuts accross part of the Coventry Way route that i’ve previously written about so you could mix these two routes up if you want to add distance or just to mix things up.

At the end of Crackley Lane you join the Westwood Heath Road and it’s back to more urban running. Head up the hill and then you make your way up to Charter Avenue. This brings you to a long, straight, downhill road back to the end of your route and a well earned rest.

All in this was a good route and finished off my week of training nicely.


View Coventry to Kenilworth Castle in a larger map

Kenilworth Castle

Kenilworth Castle

Abbey Fields, Kenilworth

Abbey Fields, Kenilworth

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TFI Friday’s efforts

June 26th, 2009

7 miles run this morning. Didn’t really want to get up but managed to persuade myself. It was a longer run today – don’t know why but the longer I run, at the moment, the smoother the run is. So all in another solid run.

I don’t often think about it when tucked up and snug in bed but there are a fair few people out there at 6 in the morning just going about there business – a whole ‘nother world. 4 out of 5 people replied to “Hello”

Headed to the gym after work. I keep mentioning squat jumps and will continue to do so until I find them a lot easier! Getting better already though so please with that. So a full circuit training session followed by a weights session.

Slightly later run with a training partner tomorrow morning. Looking forward to it.

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On with the regime

June 25th, 2009

Great start to the day – up, out and running by 6.20am. Managed to wake myself up without the aid of an alarm clock and there was surprisingly very little resistance from my body for the run. Normal route for the run 5  miler.

Took camera with me to get a picture of the beautiful mornings that we’ve been having recently. Didn’t quite turn out that way – it was a fairly dull morning got a few pictures. Really do like running the Kenilworth Road – Coventry’s Champs-Élysées!

Picture: Kenilworth Road

Picture: Kenilworth Road

Felt good after a day’s work so decided to do a quick speed training session on the treadmill in the gym. 4×4oom with 2 minute jog rests in between each one. Felt really good after each and left the gym on a high. Will persevere with these this time – maybe take the increments a lot slower!

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Tips for running in the heat

June 23rd, 2009

So it’s a lovely summer evening in Coventry and what better way to spend part of it than going out running? The following tips are hopefully of use to you if you’re wanting to get out in the heat:

  1. Drink lots of fluid and top up on your way round, either from well planned stops or take a water bottle with you
  2. Wear sun cream as necessary – the sun still gets you even if you’re running
  3. Try to find the shade as you’re going round
  4. Depending on your time available consider running early in the morning or late at night when it’s a lot cooler
  5. Take it easy as you start off you run. Give your body time to get used to the heat
  6. Cold bath or shower at the end of your session to cool down your body and those muscles
  7. If it’s too hot to run outdoors then consider a session in the gym

Feel free to add your suggestions to this.

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