Slow, Steady and Shikha

Finally a decent run.

It helps so much doing it with somebody.

http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1508930

Full debrief later. But apparently it was 18.9km!!!

Yesterday's chav-stats

The chav probably sped me up, but a few pedestrian crossings slowed me down. The breakdown is as follows:

Session:	12
Training Date:	27-Aug-09
Approx Time of training:	6:10 PM
Days to GNR:	24
Distance Covered (km):	10
Exercise Time (hh:mm:ss):	00:58:30
Exercise Time (hours):	0.98
Av Speed (km / h):	10.26
Incline (%):	n/a
Location:	Kennington - Rotherhithe
Link:	http://gb.mapometer.com/en/running/route_234029.html

Chased by a Bermondsey Chav

Was in a debate today about what running I should do. I kept changing my mind. I finally decided to go to the gym as I didn't have a t-shirt only a gym vest. Then someone at work gave me a new t-shirt so I had no excuse but to go for a run outside. I decided to run home from work. The quickest route is less than 4km, but I mapped out a longer 10km route:

http://gb.mapometer.com/en/running/route_234029.html

For a short time during the run I had a Bermondsey Chav girl run alongside me. She was trying to make fun of me. She was a harmless enough (I don't think she was carrying a knife) but she couldn't keep up.

Pleased with my run today. Exactly 10km in 58:30. I think the dodgy estates of SE london made me go faster. Still not sure if I am ready for the big runs I have been promising this bank holiday weekend. Shikha my running partner on Monday though is really looking forward to it, and I don't want to let her down. Furthermore, I am only three weeks away from the run so I really should be able to manage much further than 10kms.

Spinning Around

Yesterday I managed to make a good spinning class in the evening. The stats are:

 

Session:	11
Training Date:	25-Aug-09
Approx Time of training:	6:45 PM
Days to GNR:	26
Distance Covered (km):	n/a
Exercise Time (hh:mm:ss):	00:45:00
Exercise Time (hours):	0.75
Av Speed (km / h):	n/a
Incline (%):	n/a
Location:	Covent Garden FF
Class:	Spin Class
Instructor:	David

 

 

Afterwards, I read a sign while queuing for the showers which made me chortle: "Only one gentleman per shower cubicle please". I took a rapid showered here and made my exits.

 

Had a very poor night's sleep last night, so am going to take today off with a view to do 10ks tomorrow before the longer weekend stints. Getting worried that there is only 25 days to go before the big run and all I am currently running is half-distance.

 

Evening running = sleep deprivation

The problem with evening running is that I find it really difficult to sleep. I think I have endorphins kicking around: http://en.wikipedia.org/wiki/Endorphin#Runner.27s_high

 

On the plus side, I did manage 10km again. This time I changed the music from Fatboy Slim to Gatecrasher Trance (http://www.amazon.co.uk/Gatecrashers-Trance-Anthems-1993-2009/dp/B001GCWRUC/ref=sr_1_1?ie=UTF8&s=music&qid=1251187741&sr=1-1). This time I struggled through for the 10km. However, my mental attitude at the start was not as good as Friday and also I tried running with some variable speeds. I broke the hour down as follows:

 

20 mins: 11kph

10 mins: 9kph

10 mins: 10kph

5 mins: 9kph

5 mins: 10kph

5 mins: 9kph

5 mins: 10kph

 

The official stats break down as follows:

 

Session:	10
Training Date:	24-Aug-09
Approx Time of training:	7:00 PM
Days to GNR:	27
Distance Covered (km):	10
Exercise Time (hh:mm:ss):	01:00:00
Exercise Time (hours):	1.00
Av Speed (km / h):	10.00
Incline (%):	1.0%
Location:	London Bridge Cottons FF

 

So we are down to the final 26 days now. The plan is sometime over the weekend to up the distance significantly. Both Becs & Shikha have suggested long runs to me, so depending on my weekened movements I hope to go for at least one decent run. Not entirely sure what to do for the remainder of the week. Today, I think I will try and go to a Spin class.

Friday's Stats

Breaks down as follows:

Session:	9
Training Date:	21-Aug-09
Approx Time of training:	6:30 PM
Days to GNR:	30
Distance Covered (km):	10
Exercise Time (hh:mm:ss):	01:00:00
Exercise Time (hours):	1.00
Av Speed (km / h):	10.00
Incline (%):	1.0%
Location:	Oxford Circus FF

As expected wasn't in a position to do much this weekend, therefore will need to have a good week again this week.

Friday night is Fatboy Slim night

Third time lucky this week ... I actually managed to do an hour running and do 10km, all at a constant speed. I am not entirely sure, how I managed this but there were a few things I did differently from normal:

• Music: I downloaded a Fatboy Slim album, called Dance Bitch. This seemed to help and keep me focused: http://www.amazon.com/Dance-Bitch-Fatboy-Slim/dp/B001QBC3ZM/ref=sr_1_1?ie=UTF8&s=music&qid=1250924018&sr=8-1
• Coffee: I had a cup at about 4pm, when normally I don't like coffee in the afternoon as I can't sleep too well.
• Treat: I was meant to be meeting some friends after the gym. I said to myself that I would not do this if I did not do 10km (not sure whether I would have or not - but the mental threat was there)

Going to the Ashes at the Oval today. So not going to have a chance to do any exercise today, and most likely I will have a hangover tomorrow too!

Back2Back

Went running last night and to a spin class this morning.

 

Feeling good now, though very disappointed last night. Tried to go for an hour on what I will call the 11-9-10 plan. This is 20 mins at each of these speeds. Problem is - I gave up after 33 minutes. I am now getting really worried about whether I can actually complete this or not. Keep trying, I guess.

 

Session:	7
Training Date:	19-Aug-09
Approx Time of training:	7:30 PM
Days to GNR:	32
Distance Covered (km):	5.6
Exercise Time (hh:mm:ss):	00:33:00
Exercise Time (hours):	0.55
Av Speed (km / h):	10.18
Incline (%):	1.0%
Location:	Clapham FF

 

Session:		8
Training Date:		20-Aug-09
Approx Time of training:		6:45 AM
Days to GNR:		31
Distance Covered (km):		n/a
Exercise Time (hh:mm:ss):		00:45:00
Exercise Time (hours):		0.75
Av Speed (km / h):		n/a
Incline (%):		n/a
Location:		Clapham Junction Station FF
Class:		Spin Class
Instructor:		Kerry

Ugh-Oh!

Got an email from the sponsors of the GNR:

• One month before the race you should be able to run 8 miles comfortably in a training session as part of your structured training plan. 

Not sure about 8 miles – more like 8 minutes comfortably at the moment

• By now you should have your running shoes that you are going to wear on race day, which should give plenty of time to get used to them.

This I do have. All the gear and no idea.

• Make sure that you have practiced in the running kit you will be wearing on the day.  Think about the different weather conditions, for example if it's a hot day you may want a lightweight mesh cap or if it's cold you might want to wear gloves.  Whatever you decide to wear you should practice wearing these during longer runs.  For more information on runners welfare please visit www.runnersmedicalresource.com

Well I haven't done any longer runs so this is not applicable for me. I don't know what runnersmedicalresource is but I am sure I am going to need it.

The post kenya session (yesterday):

Session:	6
Training Date:	18-Aug-09
Approx Time of training:	7:45 PM
Days to GNR:	33
Distance Covered (km):	5.15
Exercise Time (hh:mm:ss):	00:30:00
Exercise Time (hours):	0.50
Av Speed (km / h):	10.30
Incline (%):	1.0%
Location:	London Bridge Cottons FF

Forgot my socks.

Made it back from an awesome week in Kenya. Congratulations, Saheet & Minel - what an excellent week and wedding!

Back to matters in hand, the all-inclusive Kenyan Resort added 1/2 stone to my body weight. I am now close to 12 stone (when I was at my physical best - a year ago, I was over 1 stone lighter than
I am now). Only 32 days to go till the race and big things happening every weekend (which unfortunately involve eating and drinking, as I have a serious lack of will power).

Today I went for a run, in the gym, after work. I managed 30 mins and 5km. My mental aim before starting was 60 mins and 10km. I will put today's session down to the jet-lag though I won't be so lenient in future days. My gym vest hardly fitted today and my gut was hanging out and to top it all ... I had to wear work socks as I forgot my gym socks!

A good week...

of eating out. In the past week, I have enjoyed meals at:

 

-          Maze Grill

-          Founders Arms Pub

-          Poppy Hana

-          The Ivy

-          Wagammas

-          Grand Union

-          Chicken Cottage

 

All these fatty meals are not helping though are very tasty. As you can see today is my first session in a week. The last session I attended was actually this spin class, last week.

 

One quote from today's class was "Pain is how the body relieves weakness".

 

Anyway the stats are as follows:

 

Session:	4
Training Date:	05-Aug-09
Approx Time of training:	7:15 AM
Days to GNR:	46
Distance Covered (km):	n/a
Exercise Time (hh:mm:ss):	00:45:00
Exercise Time (hours):	0.75
Av Speed (km / h):	n/a
Incline (%):	n/a
Location:	Tower Hill FF
Class:	RPM Class
Instructor:	Superman

 

Need to have a good remainder of the week. Pressures of work and Kenya round the corner are not helping though!

Tower bridge

Half way across. 630 am. Beautiful! On way to gym.

Bit depressed :(

Spent all Sunday at work. No gym, no run! I know this week is going to be a bit hardcore workwise too as I am going on holiday next week.

49 days to go to the run. Worried and depressed! Hmph!

8am sunday morning

After drinking on friday for Dans leaving do and having a hangover on saturday, the plan today is to get back on the running trail. Unfortunately i am off to work now but in my mind i want to run 11 km today not too worried about the speed though obviously want to do it as fast as possible, but i think today is more about the distance then the time. Time will well how we get on.
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