Wednesday, 29 December 2010
Tuesday, 28 December 2010
- Longest run week 1: 5km
- Longest run week 2: 5.5km
- Longest run week 3: 6.1km
- Longest run week 4: 6.7km
- Longest run week 5: 7.3km
- Longest run week 6: 8.1km
- Longest run week 7: 8.9km
- Longest run week 8: 9.7km
- Longest run week 9: 10.7km
- If you can currently run 10km, it will take 6 weeks to get to 10 miles (just over 16km, the distance of the Great South). Ideally, you should reach this 2 weeks before the race.
- If you can currently run 10km, it will take 9 weeks to get to half marathon. Ideally, you should reach this 2 weeks before the race.
Tuesday, 21 December 2010
This is a great way of tracking your running progress – and it’s a good use of a surplus diary (a common Christmas gift!). Alternatively, you could use Facebook, Twitter, your own blog or an app like map my run , runkeeper, miCoach or Nike +.
Benefits of keeping a log
1. 1. Writing down every time you run can help you to focus on recognising what you have achieved instead of beating yourself up about what you haven’t done!
3. You can see your progress easily – compare your performance against the start of the year and see how close you are to achieving your goals.
4. A training log can easily double as a training plan. So if you have a race date, enter it in your log then work backwards to plan out your training – a great way to calculate when you need to scale up distance or pace. Remember that you shouldn't be increasing distance by more than 10% every week.
5. If you don’t have a specific goal at the moment, a log can be invaluable to checking on how your running is progressing.
Tips on keeping your log
1. 1. At the beginning of the log, I suggest recording:
a. How far you can run now (e.g. 10km)
b. How fast you can run now (e.g. 5km in 29:30, 10km in 60:00)
c. Goals for this year (e.g. sub 29 minute 5km, a half maratho
2. Every time you run, record:
a. Date & time
b. How far you went
c. How long it took you
d. What did you enjoy about the run?
e. Anything that was memorable about the run and and reminders for next time (e.g. “Gorgeous clear evening but pink socks rubbed a bit – must remember not to wear them for running again! Warmed up and stretched.”
3. Include other exercise activities – aerobics classes, cycling, walking, swimming, ice skating...
Sent from my iPhone
On 20 Dec 2010, at 09:04, Gin Tidridge <firstname.lastname@example.org> wrote:
> It is too icy for safe running tonight (Monday) - keep fingers crossed for a miracle thaw in time for Tuesday!
> Sent from my iPhone
Monday, 20 December 2010
Thursday, 16 December 2010
- Mon 20th & Tue 21st - running as normal from the Hub
- Mon 27th - no running
- Tue 28th - only the Mince Pie Run at 2:30pm at my house. All very welcome to join me for a gentle jog in the woods followed by mince pies & mulled wine.
- Mon Jan 3rd - running as normal from the Hub
- Tuesday Jan 4th - running as normal from the Hub
- Mon 7pm 5.96km in 42:17 472 calories
- Mon 8pm 5.10km in 44:42 289 calories
Saturday, 11 December 2010
Monday, 6 December 2010
Thursday, 2 December 2010
- Tuesday 14th December - cancelled (office xmas party)
- Monday 27th December - cancelled
- Tuesday 28th December - Mince Pie run at 2:30pm from my house, no evening runs
Tuesday, 30 November 2010
The weather forecast is right on the edge - what concerns me is that there may be more snow later & the temperature outside is dropping to freezing early evening.
Hoping for all to be back to normal by Monday!
Sunday, 28 November 2010
Wednesday, 24 November 2010
Now the weather’s getting colder, it’s a good time to think about winter running kit. It’s important not to get cold - but as we run, we literally warm up, so it’s a challenge to get the outfit perfect! Trying different combinations of clothing is the best way to find out what works for you – but here are some things that I’ve found useful.
Ears and Fingers
Lightweight gloves are ideal as you can stuff them in a pocket if you get too warm. Likewise, lightweight beanie hats are good headwear.
If you find that the tips of your ears suffer, but that your head overheats, try a head band or buff instead – or even ear muffs!
If the cold air is uncomfortable when you breathe in, try wearing a buff as a shield for your nose and mouth. It will warm the air slightly.
And do wear lip balm or Vaseline to keep your lips chaff free.
I've never suffered from cold feet when running. If you do, there are thermal running socks that might be worth trying. If it's pouring, I sometimes wear waterproof socks (Sealskinz) - but only for gentle shorter runs as they are quite bulky - but these are a must-have for my winter cycling!
The problem with wearing a thick warm top by itself is that once you’ve warmed up, if you find you are overheating, you can’t take it off! If you are wearing several thinner layers, you can remove the outer ones on the run, tie them around your waist and stay comfortable.
Warm air is trapped between the layers too – making them more effective than a single thick top. It’s OK to stop whilst taking off layers – much less embarrassing than tripping over because your vision was impaired by a jumper being removed!
For the base layer (closest to your skin), opt for something snug fitting to avoid chafing and breathable. I love merino wool base layers – but these can be pricey. A base layer can be as simple as a wickable t-shirt. Remembering to tuck this layer into my running tights helps to keep the cold air out - and to keep my hips warmer.
Again, go for breathable. A thin fleece can be perfect for this layer and I would choose something with sleeves because this is the layer you are likely to remove whilst running - and it's easier to tie sleeves around your waist securely. Why remove this layer? Well, your jacket's likely to be the reflective, brightest layer - so it makes sense to remove the mid instead.
A very lightweight windproof jacket that’s breathable and has vents makes a great outer shell, keeping draughts out. It doesn’t have to have sleeves. Windproofs are usually showerproof, but are not really up to proper rain.
If you have a lightweight waterproof breathable jacket, give it a go as your winter top layer - especially when it's raining.
Cold legs don’t seem to be a common problem – but on very cold days, I appreciate my thermal running tights with their cosy brushed backing. If you are getting too cold, try a pair of thermal longjohns under your leggings/running tights – I’m planning to experiment with some thermal undershorts to stop my bum from freezing soon!
In winter, we’re often running in the dark. Do look for clothes with reflective bits – and wear a bright reflective vest or strip. If you are de-layering as you run, try to ensure that you stay bright – if your jacket is reflective, remove a mid layer, then put your jacket back on.
I like to keep a warm spare top ready in my car for use immediately after winter runs. After you’ve cooled down, you might even want to put an extra top on before stretching if you are still outside.
Any more tips on staying warm on the run? Do share!
Saturday, 20 November 2010
Tuesday, 16 November 2010
So, how to ensure that nobody turns up at The Hub ready to run & is disappointed?
1. If I cancel, I will put a note up on the blog (here!) by noon that day. So that's noon Monday for Monday runs and noon Tuesday for Tuesday runs. No note = running as usual.
2. I will also Tweet (where I am RunnyBun) and Facebook - but the Facebook will appear as my status, not on the Eastleigh WRN page.
3. I am also happy to email you if that's easier. Just let me know what email to use for this. Do bear in mind that you will then get a note every single time I cancel a session and it'll be short as I'lll be typing from my mobile!
4. Apologies, but I won't be SMS-ing to a group every time. However, I'm always happy to reply to your text if you want to double check.
And finally, this is only required when it's freezing and slippery! Here's hoping for a warm and barmy winter......
Friday, 12 November 2010
Thursday, 11 November 2010
Thursday, 4 November 2010
Monday, 1 November 2010
Only got an hour? Here’s a training session that you can squeeze into a lunch break – or any other occasion when time is tight.
It’s based on being able to fit shower & beautification at the end into 15 minutes – if it takes more, trim time from the running bit not from the warm up, cool down or stretch.
Preparation: Pack a bag with your running kit and sort out your lunch so that it’s ready for your return at 1pm. Make sure that you drink plenty during the morning.
- 12:00 Get changed & do knee mobilisation.
- 12:05 Start your warm up. This can include walking back to your desk to drop off your kit bag! Going up & down stairs is good to include if possible.
- 12:10 Run. You have 30 minutes, so this could be a straight easy there ‘n’ back, turning back at 12:25. As time is limited, do use time rather than distance to determine the length of your run.
- 12:40 Cool Down & Stretch. Cool down can include walking back to your desk to pick up your kit bag.
- 12:45 Shower
- 13:00 Scurry back to your desk to enjoy a working sandwich!
- 12:10 Easy Run
- 12:20 Tempo pace for 4 minutes
- 12:24 Easy run
- 12:25 Tempo pace for 4 minutes (and turn around if it’s a there & back route)
- 12:29 Easy run
- 12:30 Tempo pace for 4 minutes
- 12:34 Easy Run
Thursday, 28 October 2010
Wednesday, 20 October 2010
Friday, 15 October 2010
There are many views and studies on when to stretch – what follows here is the WRN line on stretching:
There are different types of stretching.
Static Stretching is what most of us think about when stretching – getting into a position to hold a stretch for 10 seconds plus. Muscles shorten when we exercise, so this form of stretching is best done after your run to help ease your muscles to lengthen. There is some evidence that performing static stretches before exercise can hinder endurance, strength output and explosive movement. Also be aware that stretching cold muscles is not recommended – it can cause injury – and this gives a timing problem. If you warm up & then pause to do static stretches, you heart rate will start to go down – so you may lose some of the warming up benefit.
Dynamic Stretching is a bit different – it’s where muscles are stretched during a dynamic movement. This type of stretch isn’t held and it uses momentum. We do have some of this stretching in the warm up – knee mobilisation, weaving (aka baseline/grape vine) and hacky sacks, skipping are all dynamic stretches. It’s designed to increase mobilisation, allowing more blood flow to your muscles and flexibility – all of which can help performance and help prevent injury. If running from home, btw, try going up & down stairs as part of your warm up as this can be a useful dynamic stretch. More about dynamic stretching - click here.
Include dynamic stretching in your warm up, leave static stretching until afterwards. If you’ve worked hard in your run, do make sure that you devote time to static stretching – and you can stretch safely all the time that your muscles are still warm. That includes after your post run shower or bath!
Tuesday, 12 October 2010
Wednesday, 6 October 2010
Tuesday, 5 October 2010
- Warming up (includes skipping revisited)
- Jog for 34 minutes with 1 minute walk breaks at 6 minutes, 13 minutes, 20 minutes and 27 minutes
- Cool down
Wednesday, 29 September 2010
Tuesday, 28 September 2010
§ Warm up
§ Jog for 4 minutes
§ Walk for 1 minute
§ Repeat until you get to 15 minutes
§ Jog for 5 minutes
§ Walk for 1 minute
§ Repeat until you get to 39 minutes
§ Cool Down