3 more sleeps!

I've gone a bit quiet on the blogging front as I had a blip a few weeks back! However, just a quick report on my recent progress.

Did my final road run on Sunday, completing 8.6 miles in 1hr 46mins!  Not bad for a beginner.

I've also combined gym training as well as the dark nights weren't very appealing!  Only been managing 5k on the treadmill but combining this with the cross trainer and the bike.

I'm pleased to report that tonight saw me complete my personal best, 5km in 35mins and 12secs!  Prior to that my best had been 35min 58secs with my 5k Race for Life being 38min 40 secs!  I've certainly come a distance since then!

Feeling very proud of myself and looking forward to Sunday!  Nervously excited!  Just need to charge my MP3 player, get a few new songs to fill 3hrs on there and clean my kit!  Here goes....

36mins 7secs

Another great time for 5k at the gym this evening.

And now that I've settled in I will be starting to increase my distances/times with a view to getting in about 15k before the half marathon-which equates to an extra 2k per week.

My aim is to do 1km in 7mins. Will be having a rest day tomorrow and hoepfully an outdoor session on saturday morning. If the weather is bad I'll be going to the gym. Will likely have a hangover on Sunday till late afternoon, so just a 'cross training day'! Monday will then see me add an extra 1km onto my distance.

Need to start collecting sponsors for the run too! Yikes. Just 5 weeks left!
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Officially back in the gym!

After 1 week at The Village gym I decided to join back to the LC. Went on Tuesday after work (cause Lauren cancelled our coffee) and re-joined. Didn't plan to do a full session, and very glad I didn't plan as I wasn't up for it. 15mins on bike, 20mins on treadmill (with only 5mins running) and 14mins on cross trainer. Pleased I went though!

Went back yesterday for a full session and managed to do my 5k. Completed it in 36mins and 49secs. Did 5min blocks of running at 9km/h and the walking for 2mins. Do make sure I close to my target time I tried running at 11km/h which was interesting as it was proper running for me. Felt good initially as it made me move my body in a different way but couldn't do it for long as got out of breath. But like a good girl, I reduced my running back to 9km/h rather than walking, so really pleased with that.

Aiming to go again tonight for another full session. Rest tomorrow and then either a full session saturday morning or an outdoor run, depending on the weather.

Just 5 weeks on Sunday till the big day! Yikes! Really shouldn't be going out on sat and the 25th, but I'm going to do it as I need a good night out (or two)!
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5k in less than 36mins!!!

Even though I was lacking a bit of motivation this evening I got my backside to the gym, did the usual warm up on the bike and then challenged myself to the 5k! And yes, I beat yesterday's time and did it in 35mins and 58secs!  Well chuffed with that!

Going to make the most of my week pass at The Village and do a cross training day so a mix of cross trainer, bike, walking etc.  Rest day due on Tuesday (as I'm meeting Lauren for coffee) and then back on it on wednesday - unsure if I'll be at the LC or abuse the Village!

41 days till the race!  shitting myself as I don't want to pulled out of the race for being too slow!!!

5k in 37 minutes!

I'm back on track and starting to achieve!  Gym session this morning.  15 mins on the bike as per usual and then took Linda's advice and did 5 min blocks with 3 min recovery in between!  And I managed to beat my race for life time too - 37mins and 2 secs!  Well pleased with myself!  Looks like I will have to resurect my LC membership as it will cost me a fortune otherwise!

Small update...

Went to the gym yesterday morning and wasn't too pleased with my progress!  15 mins on the bike to warm up and then did 5k on the running machine.  It took 40mins and 40secs, which is 2 minutes more than before.  Met with Linda who has given me some tips - so now I'm going to focus on doing 5 minute blocks to build my stamina.  Popping to the gym this morning to try it out!

Problems with my ankle - but I'm carrying on!

After my last session (on Sunday) my ankle started playing up - which means I've had to wear a support.  So, to ensure I kept up with the exercise I went to the Village Gym this evening. 

Its not my type of gym because of the layout but I gave it a go.  Did 15 mins on the bike and then gave the running machine a blast.  Wasnt planning to run, but I think I've got the bug!  Ended up doing 5K in 38 min and 40 seconds.  Was sweating like mad and a little red faced, but very pleased that I managed to do it!

Will prob go again on Thu/Fri and then go for a 'biggy' on the weekend!

Right, I'm back on it!

So I seem to be averaging about 1 session a week at the moment! That certainly has to change if i'm going to do this half marathon.

Had a great session today - weather conditions were perfect, which helped!  Managed to do 8 (or possibly 9) blocks of 7 minutes.  Decided to go a step back on my training plan as the 8 minute thing wasnt working for me.  So my plan from here on in is that for my next couple of runs I will be doing 7 with a view to increasing to 8 by next weekend!  I'm also going to go to the gym as I need to do some strength training aswell.  Thats going to start tomorrow as I have passes to use at The Village Hotel!  As I'm off for the next week I'm going to make the most of it - running, gym and also taking the dogs for walks!  In addition to this, going to pay atention to my diet as I dont think that has been helping either!

Lets hope I'm posting on here tomorrow!

It feels like I'm starting from scratch...

Met with Leean for the first time in about 3-4 weeks today for a jog and it really felt like I was starting from scratch!  Its prob because I've only been on average about once a week!

It started well with a 10 minute jog, but then I failed to complete the second block! We then decided that its best for me to slowly build up my time rather than just seeing what I can get in.  So we then went for some 8 minute blocks.  Ok, so we only did 2 as we had turned around cause the Swansea 5K was going to be starting.

So here is the plan - Leean and I will run seperately during the week where I will, for example, next week do 8 minute blocks (for 2 days) and then meet up on the weekend so that I move up to the next set of blocks.  Each week I will increase my time by 2 minutes so that by October I will be in the 20's at least.  If I can gradually build this up then I am more likely to keep going and keep motivated!

My next session is going to be Tuesday and Thursday of next week (doing 8 minute blocks), followed by a session on friday afternoon with Leean to try out 10 minute blocks.  Can't do Saturday next week cause I'm going to the footie with Stu.

Yet another 'watch this space'!  No turning back for this half marathon now as loads of people know that I've committed to doing it! :o$

Trying my best to stick to it...

So, another night and another session squeezed in. Same as last night 4 x 7 minutes of running (plus 4 x 3 minutes of walking). Lucky for me the weather has been dry. My next session is booked in for Thursday and Friday. It will be with a view to increasing blocks to ten minutes. Will aim to do this Friday evening.

Hopefully will be going for a run with Leean too on the weekend, she has suggested Saturday morning-not sure how I will be after Friday night.

If I can sort out my eating too, maybe I will start dropping some weight, which in turn will help me run better. Got to fill the fridge very soon so will have to bear this in mind!
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Oh dear, #14 complete but a massive gap!

Well, I didn't get any training in before Helen's Hen Do!  Had my mind on getting stuff sorted for it and happened to have a mega busy week in work - excuses right!? Hmm

So, I managed to get out last night and did 4 sessions of 7 which isn't too bad considering I've only been twice in the past 2 weeks!  Planning to do 2 consecutive nights with a 1 day rest in between.  Little and often to get back into the swing of it - I'm hoping this will work!

Its going to be wet over the next few days, but I'm hoping this will mean there will be less people on the path as this is really putting me off.  I know I get extremely hot, red faced and sweaty on my journey but I'm very conscious that people are staring and talking! 

Also, in order to get up to 30minutes of running by mid October I will be aiming to increase my blocks by 2 minutes each week, as I've got just 9 weeks left.  This will allow me to run the 3-4 miles to the water station on the big day and walk through them.  

Had a major blip but hopefully can get back on track! (#13 complete)

So, was comfortably approaching session #13 but had a blip getting there.  Went out last weekend and also met a friend for a drinky on Monday night - bad idea!  Knocked me out for the rest of the week.  Attempted to go for a session with Stu on Friday night but gave up after just 1 7 minute session.  Many factors, but the main one being that Stu didnt want to and couldnt go at my slow pace!  

I gave it another go on Saturday morning and had a major session - did 5 7 minute blocks and also squeezed in a 14 minute block!  Which is great, but on a bad note think I over did it as my knee was hurting all of yesterday and I had to have a mega nap too!

With me going out next Saturday for Helens hen do, I need to do Mon, Wed and Fri of this week!  So, I'll give tomorrrow a go and see how it goes!  I hope I can as I'm far off being able to complete the half marathon and need to get on with the training!  Watch this space! :o$

WOW! #12 and many achievements!!!!

So picture this, a wet miserable friday evening after a busy week in work and an early start of 6.30am for a networking event.  Previously this picture would have also included a trip to the shops on the way home to get a nice selection of sweets, savouries, lagers and pretty much everything you shouldnt eat!  Well, this evening this picture was very different - well, it was still wet and miserable, work, early start etc but this evening I got home from work, got my kit on and went for a jog - wait for it.... on my own too! AND did more than I did with Leean just yesterday!  Did 7 blocks of 7 plus on a couple of the blocks went over the 7 minutes too!  Even when I started I didnt think I would go as far/long - BUT I DID!

I feel fantastic!  I can now go out tomorrow feeling proud of myself rather than going out feeling like a fat, unhealthy slob!

My next challenge is to do something on Sunday night after my hangover!  Watch this space! :o)

#11 done and a busy weekend ahead!

Well, the training continues and we're definately continuing to progress.  This evening completed 7 blocks of 7 minutes (with an extra 90 seconds added onto the last block).  Completed approx 6 miles in around an hour and a half.  When doing the training, the half marathon seems realistic, but going into a competition is a completely different ball game!  Leean and I had a much more of a warm up today as we parked in a different place (as the RNLI were doing an event starting at Civic Centre).

With me going out on an all dayer on Saturday, potentially having a whopper of a hangover on Sunday and then meeting Lindsay on monday my next official run with Leean isnt until Tuesday! So... really, I should be doing something tomorrow night combined with something on Sunday evening.  This will be a bit of a test for me.  Here goes! :o)

#10 and still progressing!

Just a little note this evening to say that I've completed session #10 (plus the Race for Life).  Up to running for 7 minutes at a time and did 6 blocks of 7 this evening on the Swansea front.  Next session planned for Thursday where we will continue with the blocks of 7 but will increase to 7 or 8 blocks!  Its approx 12 weeks till the Half Marathon and have been forwarded a training plan which I dont like the look of, so hopefully Angela Lewis will review it for me and let me know what may work better for me!

Will also need to review my 'eating habits' as its really not the sort of diet someone should be eating if they are 'training' - its not to lose weight (although that really would be a bonus) its to give me energy and improve my fitness levels!  Going to get some realistic advice hopefully!

Also realise that I need to increase my training to 4 days per week plus getting in some walking too!

Race for Life 2010

Race for Life complete and I managed to get in done in 38 minutes!  Was hoping to get it done in 35 but I suppose that would be something that I would aim for.  It wasn't easy but hell of an achievement!  Possibly going to enter into the Swansea 5k in August http://www.swanseasummer5k.com/ as this will give me more practice for the half marathon in october - which really does seem like a long distance after just doing just a quarter! :o$

Back to training on Tuesday! 

New Kit and #9 complete

Leean and I had a marathon shopping session yesterday which resulted in us getting a load of new kit, including leggings, blister socks, running jacket, new top and a bright pink running bottle... and not forgetting my pink hairband to wear next Sunday for the Race for life!

New jacket came in handy today as we ventured out in the bad weather (for the first time) - very wet and windy!  So proud of myself of doing it and even managed to push ourseleves a little harder.  Still did the 5 and 3 minute combination, but did 8 lots so in total running for over 40 minutes! With one part being for 7.5minutes - which probably isnt alot to you regular runners out there, but for me its a big smiley face!

Next session is Tuesday down on the Swansea front where we are going to push ourselves to 6 minute blocks of running!

Ive challenged Leean that we will do the Race for Life next Sunday in around 35 minutes - or at least thats what we will aim for!  Watch this space! :o)

Session #8 and entry to Race for Life complete

So, this week I've had a bit of a blip as I wasn't able to train on Tuesday (as Stu's car broke down) and Thursday, well, Leean wasn't up for a session and I could have run, but I decided not to!

Session #8 completed this evening on Llanelli Coastal Path.  Now running for 5 minutes (walking for 3) for 5 miles, so we are completing the same distance in less time!  Next session is Sunday along the Swansea front, so we're hoping to do the same combination but for a much further distance of 7 miles!

Somehow, during our session we agreed to register for the Race for Life on 25th July in Swansea!  The 5km is half the distance we do in Llanelli so hopefully it should be fairly reasonable so we are going to challenge ourselves to get it done in a reasonable time! :o)

Anyone reading this who would like to donate to Cancer Research, please visit my online fundraising page:

 http://www.raceforlifesponsorme.org/nat_reynolds

My forms for the Half Marathon are being handed in on Wednesday! So once the Race for Life is out of the way, I will start collecting for the James Whales Kidney Fund!

Really starting to make progress...

Session #7 done with a bit more progress again!  We started at a further point, went to a further point at the other end PLUS we increased the amount of running time from 4 minutes to 5 minutes - 7.3 miles in total today!!! More than half of a half marathon!

Leean and I are finding that we're finding the breathing easier! And I have to be honest, I'm really enjoying it too!

I'm still looking like a beetroot afterwards but I dont really care!

Application form arrived in the post today to enter into the half marathon, so I'm going to get them completed and return them straight away!  I'm doing this! :o)

New Route & Distance!

Session #6 complete!  Tried out the Swansea Bay front tonight, starting from the Marriott Hotel.  It was fab as it was all flat!

Leean reckoned that it was further than our usual session, and she was right! It certainly was!  Our usual run is 5 miles (with hills) but today was 6 miles!  Thats nearly half of a half marathon!

Leean also reckons that we are running faster too - so I suppose shes right about that too!

Our next session will be Friday afternoon down Llanelli.  I'm sure we'll be doing more runs along the front as it seems to be much easier! 

I've added my routes to the bottom of my blog so people can see the distances we are running!

We have been told that we will need to sign up for the Half Marathon by 12th July (thats Monday!) which means we would  have only done 8 sessions!  I suppose having 8 under our belt is quite good!

Keep jogging!

5 Sessions and counting....

Very slowly starting to make progress with the training!  5 Sessions under my belt and Leean & I reckon that we are running a little faster!  

Currently still doing 4 minutes of running with 3 minutes of walking for approx 6/7 miles this evening (usually 5) on the Llanelli Coastal Path - going to mix it up by doing our session on the Swansea Bay front on Tuesday!  This will hopefully make it a bit easier as there will be less inclines!  We've also discovered that we may not be warming up for long enough so will adjust that too!

So, all in all, going well at the moment!  Simply as we have done 5 sessions.  We've committed to signing up to the half marathon after 13 sessions so in about 4 weeks time!  Here we come! :o)

Another 2 sessions under my belt! :o)

So, as the title suggests - I have now completed another 2 training sessions now making it a total of 3!

To those who may be reading this may not think this is a big deal, it is for me!  

The sessions aren't quite running at full pace, or constantly jogging either for that matter!  Its a combination of jogging and walking as I'm very much in the early stages.  We did a combination of 4 minutes jogging and 3 minutes walking which resulted us completing our 5 mile circuit in much less time!

Our next session is now due on Friday evening where we will probably stick to the same routine - so I'm hoping it will seem a little easier!

Watch this space! :o)

First session

Well, managed my first session last night down on Llanelli Coastal Path!  Thanks to Leean Bathgate for the encouragement, we managed approx 5 miles!  

Ok, it took 90 minutes, but the simple fact we went that distance on our first night is some achievement!  Did a mixture of walking, jogging and lot of chatting!

I would recommend anyone considering going into training finds a 'buddy' with the same goals to achieve as it makes such a difference!

Aching quite a bit today and feeling quite stiff this evening!

Next session, Sunday evening!  :o)

Here is my training schedule (courtesey of Angela Lewis)

Training/running plan

Remember:  Every great Journey begins with the first step!  Lao Tze, Dao De Jing

What stops most of us from achieving our dreams – as athletes and as people – are the confines of our imagination.  We can never be more than we imagine we can be.  And as long as we restrict ourselves by our imaginations, we forever bind ourselves to our past and blind ourselves to our future.  ( Marathon running for mortals by John Bingham and Jenny Hadfield)

Your past is only a description of where you’ve been not a prescription for where you will be.

Running is a way of life, once you become a runner, you won’t turn back, it is one of the best exercises because it can be done anytime and anywhere (almost).

There is nothing quite like the feeling of running down the West side of Manhattan New York with the Statue of Liberty on your right and the Empire State building on your left, you will develop your own favourite runs that will remain wonderful memories with you forever.  Wherever you go, on holiday, or even on a working trip take your kit and trainers and go for a run and it could turn into one of the most memorable trips.

A regular programme of running will make you healthier, fitter, slimmer and happier.  That’s as true at 21 as it is at 81, because it’s a sport that you can continue to enjoy throughout your life.

But let’s be honest, the first step is the hardest, and there will be times when you are pushing yourself so hard that your commitment will be tested to the limits!  This is why it is important that you build up slowly, don’t do too much too soon or you will probably fail.  Equally there will be times when you feel so good that you could run forever!! Especially if you train correctly!

WHY RUN?

You can reduce your risk of developing coronary heart disease by 50% if you’re physically active ( British Heart Foundation)

Reduces the risk of Breast cancer by 30% if you do 30 minutes of physical activity 3 or more times a week ( Cancer Research UK Oct 2002)

Reduces the risk of Stroke by 63% by running regularly for 20 to 40 minutes 3 to 5 times a week.

Can reduce the risk of getting Type 2 Diabetes by doing 30 minutes of exercise a day (Joslin Diabetes Centre August 2001 www.joslin.org)

30 to 40 minutes of weight bearing exercise (such as running) 3 or 4 times a week can help to prevent Osteoporosis.

Always remember:  No matter who you are and whatever your starting age, you can be a good runner, it’s not about coming first, it’s not about beating the person in front, it’s about setting your own goals and achieving them for yourselves.  Even if it is just doing one lap of the park, or 10 minutes on the treadmill, it is YOUR personal challenge.

THE KIT

Before you start, it is important to have the right equipment, while beginners don’t need to worry too much about expensive running clothes it is a good idea to get some specialist running clothes because it makes it more comfortable. If you are running in heavy tracksuits, it just makes it more difficult (My own personal opinion) specialist clothes have wicking built in to take the moisture away from the body so you don’t feel all sweaty.   You do need to spend good money on the right trainers, it is really important to have them fitted correctly in order to avoid, at best, discomfort and at worst, injury.

HYDRATION

Make sure you keep well hydrated before, during and after your run, but don’t overdo it, take small sips throughout.

WARM UP/COOL DOWN

Warm up sessions are a personal choice, it has long been thought that warming up and stretching before a race is advisable to prevent injury but recent studies suggest that it is unnecessary and can be damaging to the muscles.  It is best to save the stretches for the cool down after the race.

THE PLAN

MAKE SURE YOU HAVE A MEDICAL CHECK BEFORE YOU START!

Unless you come from a strong (and recent) background in another physically demanding sport, don’t jump right into a running  programme.  Instead begin with a run/walk programme.  An excellent goal for a run/walk programme is four runs per week, each one lasting 20- 30 minutes.

If you have absolutely no running background it is a good idea to get started with 8 straight days of walking first to prepare the legs.

First 4 days walk 20 minutes

Next 4 days walk 30 minutes

Recommended by Budd Coates, Health Promotion Manager at Rodale Inc

After initial break in period introduce 2 minutes of running and by that I don’t mean run as fast as you can for 2 minutes, I mean a slightly faster pace than your fast walk, and alternate with 4 minutes of walking.

Go too fast to start and your muscles will ache and you’ll be out of breath fast and not want to go it again.

Don’t think about distances/miles! Just think about minutes! It doesn’t matter how far you go!!!

Do the talk test, if you are running with a friend, aim to run at a comfortable enough pace to enable you to talk as you run, don’t go faster, comfort is more important than speed.

The following is a ten week programme which you ease into.  Once you can comfortably run for 30 minutes without stopping you can start to think about 10s of miles per week.  A reasonable goal would be 9 – 14 miles per week, 3 days running and 4 rest or cross training days i.e. cycling, swimming or weight training.  (While these exercises use different muscle groups it will still help your cardio vascular ability)

THE PROGRAMME

Try and do on Monday, Wednesday, Friday and Saturday.

WEEK 1

Run 2 minutes

Walk 4 minutes

Repeat 5 times

WEEK 2

Run 3 minutes

Walk 3 minutes

Repeat 5 times

WEEK 3

Run 5 minutes

Walk 3 minutes

Repeat 4 times

WEEK 4

Run 7 minutes

Walk 3 minutes

Repeat 3 times

WEEK 5

Run 8 minutes

Walk 2 minutes

Repeat 3 times

WEEK 6

Run 9 minutes

Walk 2 minutes

Repeat twice then run 8 minutes

WEEK 7

Run 9 minutes

Walk 1 minute

Repeat 3 times

WEEK 8

Run 13 minutes

Walk 2 minutes

Repeat twice

WEEK 9

Run 14 minutes

Walk 1 minute

Repeat twice

WEEK 10

Run 30 minutes

Remember if you find any particular week too much just go back and do the previous week again, there is no rush.

WHEN AND WHERE TO RUN

If you find it hard to find time to run, I always get up 1 hour earlier, this gets it out of the way early morning before everyone else is up, if you can’t do this you need to find a time during the day that suits you and pencil it into your calendar so other plans are made around your training times.

When choosing where, you need to do what is best for you, if you live near a park then try and do laps of the park if you are on a main road then stick to the pavements, you may prefer to run on a treadmill or running track, it is all a matter of personal preference, but I would try out different locations to find what you enjoy the most.

After you have established a training routine it is a good idea to vary your running, try some hill running or interval training, where you speed up and slow down, this all helps your training and takes the boredom out of long training programmes.

 REMEMBER running will make you a fitter, healthier person, if your family complain about the time you spend running, remind them that you are investing in your future which in turn is investing in their future, the fitter and healthier you are in old age the less you will need to rely on them so the better everyone’s life will be.

Running not only gives you confidence in your ability as an athlete (yes you are an athlete) but also in other areas of your life, you have learned that if you can do this you can attain other goals.

Always remember, the MIRACLE is not crossing the finishing line but having the courage to START. 

A lot of the information above has been provided by various books which are mentioned in the text and below, and some personal experience, if anything is missing please contact me at the following: Angela Lewis, Craig Y Mor Acupuncture,  95 Gwscwm Road, Pembrey, Carmarthenshire, SA16 0YU   craigymoracu@aol.com or 01554 833938   07966 493433

If you would like any advice on Nutrition please also contact me at the above.

SUGGESTED READING

“Marathon Running for Mortals” by  John Bingham and Jenny Hadfield

“Healthy Runner’s Handbook”  by  Lyle J. Micheli MD with Mark Jenkins

“Running Made Easy”  by Susie Whalley and Lisa Jackson in association with Zest magazine.

If you find that you really enjoy running which I’m sure you will, you might want to subscribe to Runners world magazine which you can now do online at www.runnersworld.co.uk  

Here we go...

Well, the purpose of this blog is to keep a diary of all my training activities in prepartion for a charity event I will be doing in the Autumn!  At this moment, I find it difficult to admit that my name has been put forward for the Half Marathon in October!  Yes, thats right, anyone who is reading this who already knows me is finding it hard to swallow!

Its quite funny as the first thing I have decided to do, is not to start the training, but to write about it instead!  I have the best of intentions as I have just read a training plan written by Angela Lewis which I think is fab!  And I thought to myself, if my training is in the public domain, I suppose I would have to do it!

The training programme advises on walking for the first 8 days - I can deal with that!  And on that note I suppose you could say that I started today as I walked for around 20 minutes at lunch time today!  

DAY 1 - 20 Minutes walk at lunchtime! :o)