Lucozade Sport Super Six: keep going lass

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  • Hi K.G.L.

    I am looking forward to the movie ,it may give me some ideas. I have thought about my last one - some thing along the lines of Reggie Perrin image.

    Having a bit of trouble with these knees I've borrowed off a 98yr old neighbour. I wonder if my 8yr old will let me use her legs for the next 10 wks.

    Don't let the 8min miles fool you I am a long way off keeping that pace for longer than half an hour. The 55 mins non stop you did is awesome image.

    Have a great weekend

    D.T.

  • and now for something completely different ......   (getting the hang of this now!!)  image

    view it here

  • Well done with the videos & training KLG

    good to see

  • Ah - great to see you managed to get the vids uploaded image

    Well done with your training so far, and all the best for the next 10 weeks! image 

  • Those medicine ball exercises look rough KGL.
    Oops, still haven't done those crunches you ordered. image

  • Look at my little student - photos and videos on the thread. image

    Congrats with the training hun

  • Teachers pet me SM!!    image

  • Long run today that is scheduled for tomorrow but my OH wanted to come with me I moved it to this morning so we could fit it in before he goes off to work.

    Went out at about 8.45 am and it was already very warm.   As it was so early, I hadn't had any breakfast so I had one of the energy bars from the lucozade pack which was ok but a bit sweet.

    The route I chose started with a steady incline for about a quarter mile, which I always find tough but didn't seem as bad today, then a flat half mile or so along a country lane that has recently been resurfaced so it's nice and easy on the feet.  This leads to a killer bridge - the kind that lorries get stuck on the top of because it has such a sharp gradient - that bit never gets any easier!  Drop down onto the canal which covers more than half the total distance and again nice and flat.   OH was competely disorientated and hadn't got a clue where he was.  That's why I like that route because you get to see the local areas from a completely different perspective and there are no traffic fumes....

    Turned off the canal and onto a nature trail so running along a barked surface amongst the trees provided some welcome shade and brought us out onto a grassy playing field and then onto the road for just over a mile.  

    My programme said 65-75 minutes and a discussion with Steve last week identified that I could maybe do longer than that this week (75-85 minutes) as the long run prior to receipt of the schedule was 80 minutes. When we reached our front door, we had been running with no stops for an hour and 2 minutes, so hubby turned in and I continued on another loop, just under a mile and a half to get me closer to the bigger target.

    End result - time on feet -  one hour 20 minutes, all but 8 seconds.   Distance covered - 7.11 miles, average pace 11:13, so at the "faster" end of Steve's suggested range and my fastest mile was the last one perhaps indicating that I could have gone on?    

    Enjoyed it today, my legs felt better than Thursday and I got into a steady rhythem fairly quickly with no aches or pains to speak of.    Pleased wtih my average heart rate at 155 bpm which is low for me, indicating that I was coping with the heat and the endurance fairly well.  (23 degrees when I got back).   Tried the sports recovery drink and was pleasantly surprised - it's like frothy orange juice and went down quite nicely.  Need to do tempo run tomorrow to round off the first week of Steve's programme but I have run 17 miles this week already which is the most I have ever done over the course of a single week so I will pass 20 miles tomorrow...image  

    Off to do my stretches now...... good decision getting up early ..... it's gonna be hot out there today .... take care everyone if you are running....

    Mile splits: 

    Mile 1 - 11:34

    Mile 2 - 11:07

    Mile 3 - 11:16

    Mile 4 - 11:09

    Mile 5 - 11:12

    MIle 6 - 11:04

    Mile 7 - 10:47

    Remainder - 1:40

  • Hi Tracy

    Your training seems to be going really well.  I am concerned that your objective was 2:15 and you already seem to be faster than me. I suppose somebody has to come last out of the group and by the looks of things it's going to be me.

    I am impressed with the camera work - you certainly seem to be the David Bailey of the group.  I see you have also managed to get yourself an avatar now - I just can't decide whether it is a Bay City Roller, young Rod Stewart or Mick Ronson.

    I will keep an eye on your progress but won't be posting too often as I am househunting in Engerlandshire next week - I will be starting a new job not too far from you sometime about the beginning of September.

  • Cool videos KGL. I wish I could afford a trainer, I need someone to shout at me to make me do things like that!

    I've made a little video blog myself, but I don't want it on Youtube so will email it to RW and let them do the techie stuff!

  • Hi KGL,

    ditto with the vids. No wonder your trainer has lost his hair with those fists whizzing around his person- one false move and its image.  Joking aside your one fit gal-keep it up DT.

    PS great run again today. I was out at 2pm and it was image hot.

  • You should be really pleased with that run. The strong finish does show you can do more but plenty of time to increase it.

  • Good morning everyone......  looks like it's going to be another scorcher today.  Strictly speaking I need a tempo run, although I do have a "spare one" in the bag that I did as a test run the day before the programme officially started so I think i'm going to do Tuesday's speed session instead under the coolness of the air conditioning unit in the gym.  

    I'm going to drag myself out of bed in a moment or two, give my legs a massage as my left calf is feeling a bit stiff and then take my daughter for a leisurely bike ride before it gets too warm!

    Be back later to report on my run but in the meantime, here is a bit more footage from Friday's training.  This time it's running specific strength and agility -   I am filled with dread when he gets the ladders out.........

    view it here    (ladders)

    and   here  and     here!   (box)

  • lol I know just from about 2 seconds of viewing the ladders vid, that both me and the instructor would end up in casualty even attempting it...I've got no coordination for anything that involves moving arms & legs at the same time, especially dancing, aerobics or that evil looking session there.

    RE: dragging yourself out of bed - does that mean you're posting from the comfort of your duvet? *grins*

  • Yes I was Vickie - and look at the time - scandalous!!image, well a girl has to get her rest!! image..... and I won't have that luxury next week when I am back at work.......

    Just back from my speed session.  My left calf was feeling a bit tight this morning so I decided to cycle to the gym, which is about 2 miles away to give my legs a good warm up and did some deep calf stretches before I started.

    Shorter bursts of speed this time compared to last ,with only 2 minutes recovery between each session but then I suppose I don't need as much recovery if I'm running half the distance at speed. 

    I might regret say this but I actually found today's session easy.  I went on the same treadmill as last week but it didn't feel as though I was running as fast when the speed was set at 9.6 km.  My heart rate stayed comparatively low so I put an incline on when I got to the third set.  When I reached the 4th set, I upped the speed a little to 9:45 pace and about 45 seconds before the end of the last set, I dropped the incline and wacked the speed up to 12.0 kmh  which showed around 8 mm before dutifully dropping it down again for my 10 minutes easy afterwards.

    55:23 on the watch, and I only worked for 20 seconds above 95% mhr, which will have been the sprint at the end.  4.65 miles covered which makes the total mileage this week 21.9.  A big milestone for me to pass the 20 miles mark,  I've been averaging betwen 10 and 12 miles per week for the last hundred years.

    Steve - I presume I am finding the speed session  easier because its on the treadmill?  Should I continue with the 10 mm pace for speed sessions and perhaps have a jog  or easy recovery rather than walking  or am I better to increase the speed and keep the recoveries the same?    I didn't feel as though I was pushing it at all today - or is that the point? image

  • TikkaTikka ✭✭✭
    Hi KGL.  I'm hoping to do my first ever HM before the end of this year so I'll be following your running schedule and eagerly awaiting your blogs to see how you're getting on.  Already you've really inspired me.
  • You are obviously getting fitter.

    Any form of speedwork is good for you, but eventually to increase the chance of getting fitter and fitter, it has to progress, so yes, you might ultimately regret you telling me that you found it easy!

    Yes, you need to up the pace slightly.

    I know it's easier doing these sessions on a treadmill but think you should occasionally try a session in the real world to see if you can manage the same pace whilst not on a treadmill. For while it should be similar speed and effort, some people can manage much quicker times on a treadmill, others slower. I know someone who did a mile timetrial and they were a minute slower than they had been on the track the week before but felt they worked harder.

     well done on your 20 plus.

  • Tikka - thanks for your support  and kind words.   It means a lot to me that someone is benefiting from my ramblings!   

    I didn't start doing any form of real exercise until I was 38 when I wanted to get into some kind of shape before I hit 40!    Who would have thought that at 43 I would be here??? 

    Steve -  Re doing the speed sessions outdoors, I knew you were going to say that!    I think I need to find a track I can run around - I'll go on the hunt over the course of the next week.....  There's one at Alexandra Stadium in Birmingham - do you think they'll let me borrow that?? image     It's only 15 minutes drive from my house!   Alternatively, I think there is a grass one just down the road, I'll go and check it out .......

    I'm not sure I'll have the discipline to keep up the pace outdoors so  I have a cunning plan........ my trainer will, I am sure give me a good speed session ...... if I'm brave enough to ask him!!  

    He suggested on Friday that my next goal should be the New York Marathon .....   I haven't achieved this one yet!    What is that man on??  Whatever it is, get me some of it quick! I have to ask myself, is he trying to kill me?   

    Tess, my nutritionist is coming to see me tomorrow ..... I'll let you know how I get on.......image

    By the way everyone - keep your comments coming....it's encouraging to know that someone is actually reading any of it!!

  • Get yourself outside KGL, it's sooo much nicer than the treadie, even in this heat image
  • TikkaTikka ✭✭✭
    keep going lass, you can do this wrote (see)

    I didn't start doing any form of real exercise until I was 38 when I wanted to get into some kind of shape before I hit 40!    Who would have thought that at 43 I would be here??? 

    38 is fine, KGL - I didn't discover running until May of this year when I turned 50 image.  I can't believe it took me this long and I'll always regret it because it's too late now for me ever to be any good at it.  But I guess the main thing is that I'm out there running and really enjoying it.

  • I only do my speed sessions on the treadmill CC2!
  • I can't imagine trying to do speedwork on the treadmill, though to be honest I find running indoors really mind numbing.  The track will be open to the public unless there's an event on - they're normally not that expensive so take a bimble down there and see what it's like doing speedwork outside - so much nicer in proper light with wind and sky and stuff image

    Oh, and we love reading blogs - thats why we're here!  Keep it coming image 

  • Tikka - I don't believe in regrets as a rule but for this I'll make an exception.....  When I was at school, unless you were particularly good at sport, they weren't interested in you.  

    The school my daughter goes to is a specialist sports college and I'd like to think that I could use this fabuous opportunity to encourage the kids (and adults!)  that aren't particularly good but try hard......don't quite know how yet but I've got til September to think about it!!

  • Vickie - I did it on the treadmill for the discipline of the time and speed as I haven't  done it before but with  couple under m belt now, I'll have a go outside next time, but you're right, outdoors is so much nicer! 

    I think its mainly a confidence thing ...I wouldn't contemplate running on a treadmill for a normal run now but I did it from August to December last year!!

  • Alexander Stadium is open to the public at certain times but could be daunting with all those Olympic sprinters who use it! At first you may just be better doing speedwork on a measured or even estimated circuit. There are grass and paths to the south of Alexander Stadium which are quite runnable and more interesting than a track.
  • Sounds like you are improving fast KGL.  You're def incredibly motivated.  Keep it up!
  • Hi KGL,

    wow, well done you on your training so far!  I'm in a similar position - running my first HM (Nottingham) on 14th Sept and aiming for 2:13.  Your blog's been great for motivating me and giving me training hints and tips - many thanks!  I'm doing ok with the distance so far (I ran 10miles for the first time last night!) but am struggling with speed, so I'm putting in some intervals etc...

    Keep up the hard work and the blogging!!

  • You're well ahead of me then Sciencegeek!   I don't get to 10 miles til half way through August and I'm going to get my trainer to drag me along for that one image  cos I know he'll keep saying "keep going lass, you can do this"......  works for me!!

      I think it's more of a psychological barrier than a physical one so well done you!

  • KGL - if you want to do a session at Alexander Stadium, I would be more than happy to meet you. I for one will not be humbled by olympic athletes..... mainly because they will probably have gone to base camp..... image
  • Vixx - ha ha - I'll bear that in mind.    I went to the Alexander Stadium a couple of weeks ago to see the Athletics and they don't run all that fast actually imageimage  (... .takes tongue out of cheek....)

    Tess has just left, my nutritionist - (doesn't that sound grand!!)   She took me through the "science" of nutrition in relation to sport and why it's so important not only to make sure you are adequately fuelled prior to your run which I think we all pretty much know, (even if we don't do it,)  but critically, the benefits of taking on additional protein with Carbs post run.   

    I do usually have some carbohydrate after a run but have never really thought about protein for recovery and repair.  She tells me that if I take in protein and carbohydrate together post run, the elements  will work more effectively together to give a more efficient recovery, the effects of which are cumulative, so the more you do it, the stronger you will get.   

    Sounds good to me!  I've got 13 miles to run in 9 weeks time, I need all the recovery I can get!

     I am sure there is still loads I can learn but having spent years on yo-yo diets, I don't want to be tied down to weighing and measuring my food and thinking about every morsel that passes my lips as  I have got into the habit of eating well and sensibly without being obsessive about it .  I would however like to  lose some more body fat over the next 6 weeks or so and the good news is that Tess thinks my current eating habits are pretty much ok..image  

    However, now that I understand a bit more about the relationship between protein, carbs and fat,  I can put more thought into my training day food planning to ensure I get the best out of what is going into my body.  Over the next few days, I'll post details of what I am eating on a day by day basis so that Tess can give me feedback on where I might  improve my nutrition for fuelling my running.

    She left me some more goodies and I think I'm gonna need a bigger cupboard....image

    and now for the best bit ....... read on ......image

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