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Jenga's Training Plan
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A day off work so a good gym session was had.
LONDON MARATHON PLACE SECURED - OMG HERE WE GO AGAIN.
I am doing this one for charity though, St Ann's hospice, which is who my sister works for.
£2,000 sponsorship money to raise, but i have a year to get there. Easy Peasy.
I will get 4:30, i will get 4:30, i will get 4.30.
Did a good hills session last night.
Twisted ankle yesterday nothing major but cant run on it tonight (will be ok for Sunday), so going to the gym instead for a session in there to keep things going.
JJ, that's an early start for next year! Lots of time to plan.
I've been a bit snowed under at work so done nothing myself this week, decided to take a few days break from training but will start again soon
20km tomorrow.
You have a marathon coming up now?
Feeling good at the moment so keeping my training going.
stopped by to see if you were doing another marathon next year.
I will sponsor you bud just remind me when you start collecting, put me down for a tenner.
Thanks again.
20km yesterday and gym session today.
You mentioned intervals, so tonight i am going back over my programme and saw this one.
1500m repeats - 1.5k warm up then 4x1500m at 5:45 with 60 seconds recovery walk in between, + cool off takes you to about 9k
So i will do this which was done on the 18/2/16.
yes perfect prep for 10k
A great run tonight, data is not up yet for some reason, troubles connecting.
8km easy done, swim on Friday and another decent long run on Sunday for me.
Sunday was too hot, so went out at 10.00pm and did 1km repeats at 5.30-5.45 over 8km.
Today is gym time after work.
A good hills run tonight, keeping up the running for the 10km a week on Sunday.
How is your work doing? Hows the training going?
Hi JJ - I'm back
Work has been pretty demanding, also had to move out of the flat I have been using so that was a bit of a logistical challenge.
I see you've been working at gently....probably no bad thing. How are you feeling? How about a time trial to see where you are ahead of the 22nd? With heart rate monitor, for best information. If you can fit that in ahead of an easy / very easy session? Warm up, then 1.5k flat out hard as you can.
... as to my training, I got frustrated because I can't get my pace up so I went to see a specialist trainer / physio. He spent some time diagnosing how my feet / legs / hips move and now I have a strength programme. Most of the trouble is related to old injuries where I've softened my stride to compensate (knee surgery a couple of years ago, and my poor feet
)
So lots of complicated squats and lunges and calf raises plus core work for me twice a week for the next couple of months! He's asked me to only run 3x a week for a while to increase recovery time, interestingly. It feels very lazy.
Welcome Back.
Your job seems pretty busy continuously, rather you than me. Moving house is also not easy, luckily i have never had to do it, i am still in the same one 20 years after buying it. Just a shame my mortgage is still twice what i paid for the house - not sure how that works hahahaha.
Training has been gentle, mmmm, it wasnt suppose to be. I guess this is why i need your help, as i have an idea what to do but really i am guessing. I have been to the gym more though but have cut the runs down to 3 at the moment. Last Sunday was suppose to be a LSR but it was just too hot so i did an 8km instead late at night.
Well i did the time trial and i wasnt expecting much as I have a sore throat at the moment and a stuffy head, but thought what the hell so did it. The best time i have done but still not cracked that 7 mins yet. Perhaps without the head cold i would have done. I couldnt run after the time trial as my throat closed up on me, so walked home after about 400m cool down. I am fine now though it is just my cold not hayfever and i am not about to pass out either.
Interesting about the specialist trainer, i fancy one of those sessions, not sure if any in Altrincham/Manchester though, i am sure there must be somewhere, what do i search for this service? Core work is my problem, i dont do enough really, seems you have your work cut out though. running 3 x a week is no bad thing with your injury, but it seems like you really want to move forward again with your running - come do the London Marathon with me? I am having another stab at 4h 30mins, so that is what i want to work towards if possible please. Finally as for how i am feeling, i still have the slight groin and knee issues but they dont affect me, so no problems and i am fully recovered from the marathon.
Well that was another long post hahaha. Anyway hope you are keeping well.
JJ, the trainer I am seeing is based in central Manchester - 360 clinic. Gets expensive if too many sessions though so I am trying to use them constructively.
Good to hear your tt was quite fast. The problem I think you'll have right now is the change of season so since the event is just next week, I'd limit running this week to a couple of easy runs, partly just to try and acclimatise a bit to warmer weather.
Then for the race itself, if the day is warm or humid, taking the first half easy and pushing as hard as possible in the second half.
Oh by the way - did you get a revised Manchester marathon time for 2015? Your improvement was bigger than we thought!
I will look at 360 perhaps and see if i think it will do anything for me. I still run to keep weight down and dare i say it, now to look good hehehe, hence more work at the gym as well instead of swimming as much.
The time quite quite fast, well i wouldnt say that, but it was my fastest - 7mins 2 seconds with a slight cold. Yeah the heat is telling hence my 10pm run last week. It is nice though not being cold.
Manchester - not had a revised time, but i was 4:57:xx being 380m short. This time 4.48:xx being arguably 200m long. I think using the political swingometer this could equate to roughly last years being about 5:01 and this years being about 4:46, so a 15 minutes improvement. Had i not felt sick there was a potential 31 minutes improvement on the cards, if buts why wherefores i know. One thing is i know the training was perfect for me.
The 10km looks good weather hopefully, this could be my first race not to get a PB in, due to the crowds, if i go sub 55 it will be PB though.
Not the best LSR today. Got 5km out and my back pulled again - had to walk home 5km. Again nothing major will be ok for next Sunday but i will need to lay off the gym this week and run only. No bad thing i guess.
So much for running this week, man flu. I am clearing it up, hopefully tomorrow i can get out for a little jog and then again a short jog on Sunday, not the best preparation, but it is more of fun run this one this year, but i will still be giving it my all and hope to come out with a PB.
Not the best preparation for a race, the sore throat turned into a cold and only just got over it. Did 4km tonight, went out and was way too quick without noticing, so pulled that back alot and jogged and stopped early.
will do the usual leg moving run on Saturday for 3km slowly with some strides.
Not looking like great weather, big field and not the best preparation but if i beat my previous Manchester 10km time i will be happy - 57:12, my PB is 55:06.
I WANT, but probably wont get, sub 55 this time around.
Well not a PB but was a good course PB getting 55:58.
Time to focus on the GNR now and aiming to get under 2 hours for the half marathon. Going to be tough i think, but i want to give it a good go.
I know you are busy LG, but do you think you will have time to continue my training? I understand that you have already put a lot of effort in, for which you know i am so grateful, and of course you will have other commitments.
Had 1hr gym session today.
Did an 8km easy last night, all good but legs were aching from the race still lol.
Just to let you know, if you are still around, that i am still running 3 times a week and going to the gym at least twice
Hope to hear from you soon and all is ok with you.
Hopefully your still around LG.
If you are, i have not been able to run as we have no bathroom at present as it is being refitted so cant shower and next week i am on hols.
However i have been to the gym every day for the last 8 days and will be back running from the 22nd June, when i get back from hols.
Hope you are ok.
back today and now i need to get ready for the GNR
Well I think it is time to close this thread off now unfortunately.
Louise i do hope you get to read this as I havent really had chance to say thanks properly and i know you have other priorities in life than helping to train me.
I wanted to thank you from the bottom of my heart for what you have done for me. You have touched my life and helped me transform it. From being overweight and unable to run and a dead certainty for a heart attack I am now fighting fit, lost weight and in the best shape of my life. I simply would not have done it without you.
I intend to continue running, i am still running three times a week and go to the gym twice, i am learning all the time, and have the GNR in September and the London Marathon in April 2017 already booked in. I am going for that 4hrs 30mins again.
But not only have you helped me, it has given me opportunity to get other running. One even met his current wife at a running club as a result of running from me suggesting he got going.
I have two people at work running, and a few friends as well. So not only have you helped me you have inadvertantly helped many others.
I could go on and on, but i think you already know how greatful i am. I will never forger what you have done for me and will never forget you.
Should you find you have time again in the future and want to help your "little experiment" (as you once put it) i am all ears and would welcome the help.
Thank you again.
John
(your little experiment)
xxx