Week 13: Finding excuses

Really had to force myself out for a run at the beginning of the week.  It was cold and damp, with slush from the weekends snowfalls.  My car is playing up, and some DIY work was not going well, so I was not in the best of moods.  I started plodding round the lake debating how many circuits I needed to do.  Three circuits would give me my target of ten kilometres, but I was not in the mood to run on the flat passing the same spot three times.  So after half a circuit I decided to run into the hills.  The going was steep, rising about 300 metres in a kilometre.  I soon dropped to a walk, cursing all the way and cold from my sweat.  However once I reached the highest point the view down to the lake was worth it.  The descent was a slippery, but I managed not to fall on my face.  I even sprinted the last kilometre back to the car.  So pretty satisfied and my mood had improved.
The next two days work and cold weather served as excuses not to do anything.  So Thursday I knew I had to go to the gym.  Some static cycling, 2km on the rowing machine and some weights for core strength.  The next day I had an appointment for a massage at the gym, so spent a good hour alternating on the different machines before the massage.  The massage itself was on a water bed and powerful jets of water provided the massage.  It was very pleasant after my workout and seemed to do my leg and back muscles good.
The weekend again was rather lazy, apart from refereeing a under 10 rugby match.  It is hard to pull on the running shoes and head out into the cold and damp, even if the sense of satisfaction afterwards is worth it. I am also having an existential crisis about the utility of running so often and the time it takes.  I try to keep in my head, "just do it because you can".

Week 12: Loss of motivation?

After a weekend sat watching powerpoint presentations in a stuffy room while the sun shone outside the window, eating and drinking too much, I was much in need of my first run off the week.  I struggled through 10km.  My time was good but it wasn't easy and I am sure the responsibility lay with my excesses of the weekend.  Tuesday was a busy day work-wise but I managed to squeeze in an hour at the gym, cycling and rowing.  Disappointingly I only managed one more session this week and this in the gym.  However I hit the running machine for a solid hour, running 10 km and varying my pace.
The weather finally turned cold this weekend and heavy snow showers gave me an excuse not to run.  A little lowering of my motivation this week, need to sign up to a race to give myself a challenge or start running with others.

Week 11: Indian summer

The weather is glorious for November.  Chilly mornings, but without frost for the moment.  Then, when the sun climbs over the mountain and burns off any mist, the afternoons are balmy.  I am tempted to run outside every day, but I want to stick to my training plan.  Every other day I try to go to the gym as a rest day for my poor feet, knees and hips.  I am worried that running every day will put too much strain on my inexperienced body.  So despite the sunshine I head for the gym and cross my fingers that tomorrow the weather will be the same for my scheduled outdoor session.  My fitness exercises of lunges, squats, press ups and sit ups are done outside to take advantage of the autumn sun, and stock up on Vitamin D.
My daughter was with me for my speed runs this week so I took advantage of her to time me.  My first tour took 1minute 40 for 400 metres, alternating sprints and jogging.  On the second tour  I slowed to 1 minute 53, and finally 1 minute 56.  I did ten circuits with jogging, sprinting and walking.  At this pace I could potentially do 1km in three and a half minutes, in theory anyway!
The next day I attacked my second real trail.  I chose a route I know well, that can be found on the "Trail Station" site, Le Barioz.  It is a small ski station behind my house.  The weather was magnificent, blue skies and temperatures of 14°C.  The trail starts from the cross country skiing base and rises rapidly on forest tracks.  I managed to run for the first kilometre, and was happy to catch two Mountain bikers who had started before me.  Out of breath, I alternated running and fast walking for the next 2km to the plateau.  There were a lot of families walking, and I was asked for directions which slowed my pace.  The route then drops steeply back to the cross country station.  I really enjoyed being outside and the 7 kilometres felt very easy.  I was disappointed when it was over.  Comparing my times to others who have run the route, I was pleased to see that my one hour five minutes was perfectly respectable, taking into account the stops to give directions.
After my rest day this week I had planned to do some hill repetitions but when I woke up my achilles tendon was sore.  After a quick Google search for "sore heel after running", I decided to go to the gym and do some static bike and fitness training to avoid putting any more pressure on the tendon.  Apparently an injured achilles tendon can take a long time to heel.  So "better safe than sorry" is still my motto.
A weekend seminar meant that I didn't run at the end of the week, and ate and drank too much.

Week 10: Back to training plan

My objective this week is to get back into the rhythm of one run with hill reps for strength, one run with speed laps and one long run per week.  I want to increase my long run by not more than 10% per week, apparently more than this can lead to injury.  At the same time I want to get back into my twice a week gym routine; static bike, rowing machine and weights, to mix things up a bit.  In addition I have a 15 minute set of exercises, including lunges and squats, that I try to do every day.
Monday was a very short 2 kilometre run, but with hill repetitions.  The weather was good, cold mornings, now that it is autumn, but warm and sunny during the day, perfect for running.  I jogged to the hill as a warm up and then ran two sets of six, fast up and jog down.  Then jogged home and stretched. Hard work still but felt good and set me up for the day.  Always feel much more positive after a run, even if short.
The next day the weather changed and the grey skies suggested rain, still pretty warm for November though.  Anyway today is a gym day.  Woke up feeling pretty rough, upset stomach and headache, hope I'm not getting sick.  Dragged myself to the gym where I managed 15 minutes and 3 kilometres on the rowing machine.  I followed this up with 20 minutes and 7 kilometres on the static bike.  I finished off with some weight training.  I took advantage of the sports centres hamam and spent 20 steamy minutes relaxing.
The next day I was teaching all day, so I used this as an excuse for a rest day.  I received Christopher McDougall's book "Born to run"from Amazon after having it recommended by various friends.
 
It is certainly very motivational and hard to put down, I have already finished more than half the book.  It has made me think about running injury and running shoes.  Not sure I am ready to go barefoot yet though.
Thanks to the book I was motivated to push myself onto the trails around my house.  I had been putting this off.  I was afraid of the steep uphill sections where I would probably have to walk, and the demotivation that this might lead to.  After a false start when my car wouldn't turn over.  I reviewed my plans, and instead of heading to one of the local trail station courses I left from my front door.  I was able to jog the first 600m but then the track rose steeply and I found myself quickly breathless with my calves screaming.  I had to walk, although I managed a fast pace.  The path rose 300 metres before leveling off and then dropping back down to the village.  Unfortunately I missed my path and had to follow the tarmac road.  I am not a fan of tarmac, and cars speeding past make me nervous.  Nevertheless I managed 9 kilometres with a pace of 7 minutes per kilometre.  I was happy with that and felt very comfortable at the end, I could have gone on.  I finished with some stretches and massaged my calves with Chinese balm.
I woke up the next day with much less stiffness than previously so was easily persuaded to go and do some speeds laps with my wife.  Curiously my left knee was painful after flat running track circuits and not running up and down hills.
Last run of the week 8km along the river with kids on their bikes in front.  Slowly getting faster, maybe the kids dragged me along.  Perhaps I need to start running with other people.  I did not manage my 10% increase in distance maybe next week.

Week 9: A lazy week

My legs were suffering on Monday morning, backside muscles sore and knee feeling weak.  Some research on the internet suggested hamstring and thigh muscles could be culprits so I am going to work on strengthening and stretching these, squats and lunges.  I am slightly flat footed too, so a trip to a sports doctor might not be a bad idea.
I have connected with some friends on Strava to follow their activity.  I hope it will push me, for the moment it is a bit depressing as they run faster and further than me.  However I console myself with the fact that they have both been running for a while.  When I quizzed one of them he told me practice is the key.  He has run 1000km already this year, and participates in organised events fairly regularly.
As I suspected the kids holidays have screwed up my training.  It was Wednesday before I could sneak off to the gym for a spot of cycling and weight training.  However as my knee still felt weak after the last long run I was again able to justify this as rest and recovery time.  Thursday I ran 8 kilometres with some speed laps on the local running track.  My final run of the week was a very satisfying 9.5 kilometer run,with I am pleased to say some stretches well under 6 minutes per kilometer.
So despite a relatively lazy week, only 17 kilometres in total, I finished on a high and felt good.