After 2 late nights I awoke feeling pretty tired and looking out of the window whilst having breakfast at the wind outside, I could have easily gone back to bed. But the Schedule said 10 miles today so that is what I went out to do. I decided not to do a road run because I didn't want any more pounding on the sore heel so I decided to go off-road and hope that the softer surface would be a better option. It hasn't rained here for a few days so the ground conditions shouldn't be too bad.
On the way out the wind was on my back so I warmed up ok and began to feel more like a runner again once the first mile or so was over. But - once I'd done 5 miles I had to turn back and into the freezing wind I went. Gosh - it was cold. there's nothing quite like a north-easterly straight off the North Sea to get you moving quickly, except I couldn't really go quickly - firstly because the Schedule says 11.45 to 12.45 min/miling and secondly because the wind was so ferocious that I could barely move forward at times. Still, forwards I went, thinking all the while of others out there today doing their long runs and not giving up. Failure is NOT an option. I've done all this before and so I will not be a wimp this time around. I was very glad to get home and the heel didn't protest once and I had that warm glow that only runners get once they are back indoors and feeling smug about doing their stuff when conditions are tough.
Overall a good run but I'm bloody glad its over!

10 miles
1 hour 57mins
Average HR 143
Peak HR 165
Average pace 11.70

Today is a x training day. I did run a little - 2 slow miles as recovery and my hips were protesting after yesterday's efforts. Then I went swimming and did half an hour. I enjoy swimming but am not very good at front crawl and although I try hard, I swallow a great deal of water and am scared of getting choking on it. I ended doing alternate lengths of crawl and breaststroke because I get so out of breath trying to do more front crawl than that.
I hadn't realised just how weak my muscles had got now that I haven't been swimming for a while so I've decided to go every week and improve my technique to make it easier.

2 miles run
half hour swim

Today I did a Tempo Run as instructed in the Schedule. It supposed to go like this : 1 mile warm up, 3 miles at 10k pace (9.20-9.40 m/m) and 1 mile slow to cool down. I nearly got there but the pacing was a bit out. I am finding it difficult to judge the pace and it is hard to keep it consistant in a freezing wind which was near gale force. It was very hard work on the way back home but terrific on the way out, as my time for mile 3 shows!
But I am very pleased with my run today as it shows that I am getting quicker overall. The only problem I had is later in the day - the stomach cramps which I always get after a hard workout. They didn't get me till about 4 hours after I'd done the run but have lasted all the rest of the evening. Still, a small price to pay and I don't have to do another speedy run till next week.

5 miles
1st mile 11.15
2nd 10.00
3rd 8.94
4th 9.95
5th 10.28
Average pace 10.06
Average HR 158
Peak HR 182

Fully rested after my day off yesterday, I started the new week of my Schedule today.
It tells me to do 5 miles easy and that was what I intended to to but it was such a beautifull day and we have had so few of them lately that I just got caught up in it and ended up doing a further mile and a bit.
I tried hard to keep within the pace range that Shades has set for me and I was almost there, just a touch quick but I was pleased as the pace was easy and my HR was low.
The heel didn't make itself noticed today but I don't think I'm going to risk the race on Sunday all the same. I just don't want to risk anything going wrong.

6.25 miles
71.19 minutes
Average HR 140
Peak HR 153
Average pace 11.39


Target paces :

Long runs 11.45 to 12.45
Easy runs 11.45 to 12.15
Tempo runs 9.20 to 9.40

Despite the bruises caused by the fall down the stairs a couple of days ago, I decided to run today and ignore the aches and pains.
I am glad I did as I always feel better after a run, which I did.
I did a tempo session today, 1 mile warm up, 2 miles at 10k pace (or as near to as I could manage) and 2 miles easy.
The first mile I was stiff. It seems the more I run, the more stiff I am when starting off and it takes a while longer to get going. The second mile was 10.15 pace, the third was 10.05 pace (shades has said that I should be running these sessions at 9.20-9.40 pace but I couldn't get near that this morning) and the last two were slow to cool down.
All in all, a good run and my legs certainly felt like I'd worked them.
The heel only slightly niggled so I'm keeping an open mind about the race next weekend.

5 miles
53.53 minutes
Average pace 10.70
Average HR 149
Max HR 180

After having a rest for the last couple of days, I thought I'd go out and test the heel to see if it was still protesting. It had been ok yesterday and I hadn't really thought much about it. I decided to do 5 miles which would give it a good test but not be too far if it did play up and off I went.
It was ok for the first 4 but started tingling a bit during the last mile. This is extreemly annoying as when I had this problem before it got so painfull, the bottom of the Achillies tendon pulling partly away from the heel bone, I ended up not running for a while while it healed itself. I don't want it to get that bad again so I am faced with not running the Benfleet race next week so that I can have a couple of easy weeks and not wreck my chances of doing the Neolithic Marathon in April.
Bugger! I have trained for several weeks for this but I have to look at the longer view.

My run this morning was very pleasant, the sun is shining and although its cold and a bit breezy, it was good to be out there again. I kept it slow as Shades has told me that I am running my easy and long runs too quickly and I was still a full minute quicker than I should have been.
The heel feels ok right now so fingers crossed.

5 miles
56.17 minutes
Average HR 143
Pace 11.26

Today I am resting.

I thought the heal could do with a rest although it feels ok today and I was very tired yesterday.TOTM so I suppose that could have something to do with it.

So lots of surfing the net and a bit of housework.
and, of course, Jessie's walk.

A nice day.

Today I am resting.
So I cycled for 1 hour. My legs were weak and it seemed pretty hard work but it was a lovely day and too good not to do some excercise.
After that it was walkies with Jess then the weekly trip round Asda.
So not much resting really.


I have decided to follow SHADES' Marathon Plan up till the Neolithic so I am sticking it up in a prominent place in the kitchen so that I have no excuse to miss any runs or make excuses.
It will be 3/4 runs per week plus some cycling and swimming. Last time I trained for a marathon I was running 5/6 days per week but got easily injured so I am hoping that cutting the running a bit will keep me injury-free for the next few weeks.
But - I do have a niggley heel this evening which I am trying hard to ignore.
I think I will cut the runs to 4 or 5 miles for the rest of the week. I have increased mileage quite quickly and don't want to do any more than I have been for a couple of weeks now.

I hour cycled
11 miles

Another grey day but not so cold so I got my *rse out the door in the end and decided to do around 4 miles. The back/leg/hip was still stiff but not painfull and after the first couple of miles eased off so that my stride lengthened out a bit and I felt a bit more "flowing". It began to feel so much better that I kept going, the sciatic ache only making itself felt very occasionaly and I ended the session at 8 miles, still feeling like I could have done some more.
I didn't mind the rain and the music helps so much. I seem to be able to keep up a better pace when I listen to it, although I don't take it when I am doing shorter runs as there are times when I just want to be able to be at one with the surroundings and listen to what the wildlife is up to.
I saw herons, egrets, a flock of chaffinches, swans, a barn owl, a sparrow hawk, green woodpeckers, seagulls and the usual array of songbirds, pheasants, partridges, hares and rabbits.
I am very pleased with my pace as I hadn't thought I'd done as well as that, with the struggle to get going in the first couple of miles. Things are definately getting better.
Wooohoo!!

8 miles
1 hour 25 mins
Average HR 148
Peak HR 170
Average pace 10.62

I'm back to running today. 2 days rest is enough and I was twitching to get out there again so I did a slow 4 miles this morning to see if I could get moving again, my back being stiff all weekend.
The first couple of miles were slow and my back/hip/thigh were very stiff and took a while to loosen up. By the time I got to mile 3 my back was ok, so was the back of my thigh but the front of it still felt like it was being gripped tight, but as it was only tightness and not pain I didn't worry about it too much. I've had these odd niggles caused by my back and pelvis being not quite right for a long time now so I usually know when I can keep going and when I am doing more harm than good. By the time I got to the end of mile 4, I was enjoying the run and everything felt much easier, still the tightness but other than that, ok. I was very sensible and stopped there.
Its a drizzly, cold, grey day but I still enjoyed the freedom of being outside and doing what I enjoy most.

4 miles
time 45 mins 20
Average HR 140
pace 11.30

Today I am going to rest.
The sciatica (or is it piriformis trouble) was a bit sore last night and I spent some time, much to Hubby's amusement, rolling around the floor on a tennis ball. The dogs were quite put out that I wasn't going to play ball with them and couldn't understand just what Mum was doing with thier ball. That did seem to ease it for a while and showed me that the area is very tender so I will rest today and tomorrow and see how it is after that.

Friday 13th January

The sciatica didn't seem so bad today so I thought I'd venture out for a run. I had intended doing 8 miles but ended up cutting it short at 7 instead as the hip/bum ache returned and I didn't want to make any worse.
I really want to stay completely injury free for the next few weeks, especially with this 15 mile off-road event coming up at the end of January. That will make my back hurt, i've no doubt, but I want it to stay ok till then. I've wanted to do this event for a long time and I will be very disappointed if I have to pull out before hand, so I will be sensible and not do overdo things now.
After that, there is 3 months until the first marathon, plenty of time for lots more training.
A cold and breezy day, it took me a couple of miles to warm up properly but I was find once I got going. An enjoyable run and a warm glow afterwards, mainly off-road.
I was surprised at the pace as I had head-wind and mud to contend with, I thought I would have been slower. Nice surprise though!

7 miles
1 hour 15mins
Average HR 148
Average pace 10.71

I seem to have developed a touch of sciatica over the last couple of days. I think this has been caused by some over-zealous cleaning and bending at home and not the running but I've taken it easy today and done lots of stretching to try to ease it off.
I went out on the bike this morning as I haven't done that lately and didn't want to have a complete rest, then walked for a little while so I hope the x training helped.
It was very cold and I was glad to get home again but every thing I do is making me stronger.
I added up the mileage yesterday and for the previous week had reached 32.5 without realising it so I am pleased with that. A couple of days off will not do any harm.

1 hour cycled
45 minutes walked

Today I went out for a slow couple of miles and my legs are tired. So I left it at that for today, at least I've had a loosening up and the rest of the day was quite busy so that was probably enough.
I have noticed that the next time I go out after a long run my heart rate is low. This is good and todays run proved it again but I don't know why? If anyone has any theories about this, I'd be pleased to know.

2 miles
Time 22.18mins
Average HR 122
Peak HR 139
11.09 pace

Monday 9th January

I thought I'd just go out and run to see how I felt this morning.It was a gorgeous day and the sun was shining, it wasn't cold enough for hat or gloves and the breeze was very light. Even so, I didn't intend to go far and told my Hubby that I would be back in half an hour.
After the previous 2 runs, I was expecting to struggle but the opposite was happening today. I sailed along for 6 miles, unwilling to stop running as everythings was feeling so good. I hadn't had any breakfast before I went so I called in at home and grabbed a couple of Fruisili cereal bars (gluten free and low in calories) and an energy drink and went back out again. I didn't want anything to stop the flow that I was finding myself in this morning. I also took some money as I had to stop as the shop to buy some batteries for my MP3 player as they were about to run out.
I carried on, feeliing good all the way, the music really helping me to keep up the pace, especially in the last couple of miles when my hips and legs were aching.
Altogether a brilliant run, of which I enjoyed every minute. Such a change from the last 2 and so good to have my confidence restored.
Several hours later my legs were very stiff but I still had a smile on my face!

15 miles
2 hours 49m
Average 11.33 pace - 1st 6 miles ran at 10.76 pace
Average HR 154
Peak HR 176

Sunday 8th January

I got up this morning feeling better and ready to run well again. Unfortunately things didn't go according to plan and after 2.5 miles I gave up and admitted defeat. It poured with rain the whole way, I was cold, my legs felt so heavy and had no energy in them at all. Every step was an effort and I thought there would be no point in carrying on longer.
Maybe another rest tomorrow?

2.5 miles
not timed

Saturday 7th January

Rest day for me due to over-indulgence at the pub last night. I don't really mind after the bad run yesterday, my body probably needs to re-stock on the energy supplies.

Friday 6th January

The weather is cold but at least its dry.
I had a bummer of a run today and its all my own fault. I didn't have much to eat last night and then I went for my run without any breakfast, didn't even take a drink with me.
The first 4 or 5 miles were ok, then I suddenly crashed, legs like lead and no energy at all. I didn't give in though and ran (very slowly) home (6 miles) and grabbed an energy drink then headed out the door for another 2 miles. I managed to run, like wading through treacle, the energy drink being consumed far too late to do any good, till I got home again.
I am very cross with myself as I had a crap run and it was self-inflicted.
It won't happen again.
Another day dawns tomorrow and it will be a better one than today although I do still feel good to know that I survived all 8 miles, even if I didn't enjoy all of them.

8 miles
No time as I forgot to set my watch
Average HR 151

Thursday 5th January

Awoke late - still needing lots of sleep - but feeling much better again so after a couple of cups of tea I headed out into the cold. The sky was a dark grey colour and I was really hoping it would snow but it didn't and the new jacket I'd got from Tchibo kept me very warm.
I had a good run and thought I was going pretty quickly -it seemed as if I was pushing the pace a bit - but maybe this virus has left me a bit weak as when I looked at the time and Heart Rate, I wasn't going as quickly as I had thought and my heart rate was pretty high for the pace, but the main thing is I clocked up some miles again and felt pretty good about it too.

5 miles
Average HR 153
Peak HR 173
54 minutes .33
Pace 10.86

Wednesday 4th January.

Woke up lurgified again so decided not to run today. Hopfully normal service will resume tomorrow!

Tuesday 3rd January 2006

First run for about a week. I just went for a short one as I was feeling quite a lot better this morning. I coughed my way around which cleared the airways somewhat and felt good for having gone out and run, albiet very slowly.

3.75 miles
Average HR 137

Sunday 1st January 2006


HAPPY NEW YEAR


Time for reflection on targets I set for myself this time last year and to see how well - or not - I did.

My goals were:
To break 1 hour for 10k. Yes, I did this. It was achievable with the help of Yum Yum, my training plodpal, who spurred me on when the weather was carp or my legs were tired.

To run a marathon. No, I couldn't do this one. I left entry for Beachy Head too late then unded up injured anyway, as I had been earlier on for Halstead.

To run Southend Half Marathon. I started but did not finish. A hip/back injury kept me out of this one. I've done it a couple of times before and was looking forward to this one, especially as Yummy and I had put in a lot of training for it.

To increase weekly mileage to 45 m/p/w. I didn't manage this one either. The most I've got up to regularly this year is around 30 miles weekly. I just haven't managed to do more than this without injury this year.

To increase my long run to a regular 10 - 15 miles. Yes, I haven't done too badly with this one. I've been running up to 12 miles on and off through the year but didn't get to 15 as hoped either due to injury or illness.

To lose 8lbs in weight - weight at 1 jan 2005 10st 2lbs. Target weight 9st 8lbs. Almost there. I now weigh 9st 10lbs and at 5ft 9ins have a BMI of 21. I would like to be lighter but have to balance what is good for health with what my head tells me (which is not always right). So, I've decided to stay at the weight I am and with the help I hope to get this year, put this weight obsession behined me.


So, looking back, I don't think I've done too badly, just missed a few targets due to injury mainly.

I think one of my main targets this year must be to do more core excercises and keep my back strong as this is certainly the major thing that lets me down now.

The marathon target is set for The Neolithic Marathon on 30th April this year so I have something to keep strong and healthy for.

The increase in mileage will have to come gradually as my back gets stronger.

I would like to get sub 57 minutes for a 10k.

Other than that, I haven't thought of any more goals I'd like to achieve. I will concentrate on these and hope for a healthy, strong year ahead.


Last year ended with me running 675.5 miles in total which is not as many as I'd have liked to do but that will go up this year with the marathon training.



No running for me today as I've still got this throat/chest/cough thing. I started a course of anti-biotics yesterday so hopefully it will be gone off in a couple more days.

Cheers everyone, here's to 2006!!!