Despite this being the second week of the school holidays it started well with some interval training on the running track, while the kids skateboarded. I have not done this type of training for a while so it was a good opportunity to work on my speed and pace. One hundred metres at a fast pace followed by one hundred metres jogging recovery, and this repeated for ten laps (4 km).
The next day I was feeling inspired, threw the kids bikes in the car and then drove down to the valley, to run along the river. I ran five kilometres in one direction and back again, so 10km. The weather was cloudy and drizzling rain but quite mild. I felt very good and pushed myself a little harder. Mentally things were good too. I was able to zone out, think about other things and just enjoy the fresh air outdoors.
After a session at the gym midweek and two days skiing, I only managed one other run this week. I had aimed for a long 20km and things started well. The weather was nice; a mild, sunny, spring day. However after 12km my right hip became really sore and I had to walk the last few kilometres home. I must admit to being a bit disappointed, but once I got home and analysed the data I found that I had run certain sections very fast so perhaps that was why my hip was giving me problems. I still need to pace myself better over longer distances. Perhaps I overdid things with the two days of skiing as well. Anyway I found this good article and video which were quite reassuring
lundi 29 février 2016
lundi 22 février 2016
Week 25: School holidays
Wow, pretty tired and weak at the beginning of the week. It is the school holidays, so looking after kids might get in the way of running. Decided to do some core training exercises and stretching that I have picked up from Trail Running magazine. The weather was miserable wet, cold and windy so I could not really drag the kids out on their bikes to accompany me. I have read somewhere that it's a good idea to have easy weeks every three or four weeks so after my 40km last week I might use that excuse.
I have got hold of a foam roller which I read is good to help with muscle recovery. I was surprised at the size, expecting a small roller that fits in the hand. I discovered that the roller is about 40 cm long with a 13cm diameter. It is a rigid tube covered in molded foam that can be used to massage tired leg muscles. It is pretty easy to find examples of how to use the roller on the internet, but one I particularly like is from the Garmin cycling team. Appartently the roller is very good for ITB syndrome, a common injury for runners.
My first session of the week was at the gym. The tourists have arrived and it was very busy so I only did short sessions on each machine. Some work on the weight machine, fifteen minutes on the bicycle, another fifteen on an Elliptical machine and finally fifteen minutes on the running machine. I haven't used the Elliptical machines much and I can't say I enjoyed the experience, but maybe the variety of exercise will be good for me. As for the running machine I alternated fast and recovery runs.
The next day I was working in the morning but with the sun shining in the afternoon my feet were itching to get out, after four days without running. I went for a ten kilometre run and was very pleased to see that my time had improved again, so maybe a few days off was just what I needed.
A gym session midweek before a weekend visiting relatives. We went skiing as a family in very cold and windy conditions on the Saturday. The snow was good but by the end of two hours we were all soaked through. Sunday I managed to get out for a 11,5km, very slow run with my wife. I wasn't too concerned at our slow pace as we didn't know the terrain and it was fairly hilly. However Sylvie was very frustrated as she had to walk a few times and felt she was holding me back. I was just happy to be out in the sunshine on a very mild day. I think our philosophies differ on running.
I have got hold of a foam roller which I read is good to help with muscle recovery. I was surprised at the size, expecting a small roller that fits in the hand. I discovered that the roller is about 40 cm long with a 13cm diameter. It is a rigid tube covered in molded foam that can be used to massage tired leg muscles. It is pretty easy to find examples of how to use the roller on the internet, but one I particularly like is from the Garmin cycling team. Appartently the roller is very good for ITB syndrome, a common injury for runners.
My first session of the week was at the gym. The tourists have arrived and it was very busy so I only did short sessions on each machine. Some work on the weight machine, fifteen minutes on the bicycle, another fifteen on an Elliptical machine and finally fifteen minutes on the running machine. I haven't used the Elliptical machines much and I can't say I enjoyed the experience, but maybe the variety of exercise will be good for me. As for the running machine I alternated fast and recovery runs.
The next day I was working in the morning but with the sun shining in the afternoon my feet were itching to get out, after four days without running. I went for a ten kilometre run and was very pleased to see that my time had improved again, so maybe a few days off was just what I needed.
A gym session midweek before a weekend visiting relatives. We went skiing as a family in very cold and windy conditions on the Saturday. The snow was good but by the end of two hours we were all soaked through. Sunday I managed to get out for a 11,5km, very slow run with my wife. I wasn't too concerned at our slow pace as we didn't know the terrain and it was fairly hilly. However Sylvie was very frustrated as she had to walk a few times and felt she was holding me back. I was just happy to be out in the sunshine on a very mild day. I think our philosophies differ on running.
lundi 15 février 2016
Week 24: Punishment week
I felt very guilty after skipping my long run last weekend. I had time on Sunday when I got home but after a 4am start to catch my plane back from the UK, I was feeling very lazy. So Monday I decided I was going to run at least 10km. Unfortunately the weather has turned nasty, very windy and wet. So I opted for the gym and my nemesis the running machine. Luckily, or maybe not; the gym was pretty empty so I pushed myself to do an hour on the dreaded machine. I alternated jogging, fast running and walking and managed to do 10 kilometres. I think having my headphones to listen to music took my mind off the boredom of static running.
The next day I planned a long outdoor run. I wanted to do 20 kilometres. The weather was windy but mild with light rain. I started okay after a brief warm up. I felt quite confident and fluid up to the 10 kilometre mark but then things began to get a bit tough. The rain set in and my hips started aching. I was forced to walk a couple of sretches but managed to push on through. By the time I got home I had run 21.4 km, and recorded my best 20km effort, despite the walking. I made sure I did some good stretches and refuelled with leftover bean chilli and rice followed by fruit and yoghurt. In the afternoon I caught an interesting programme on the BBC about running and food.
The next day was my midweek rest day and I felt great, euphoric even. My students commented on my good humour which I told them must be due to endorphines. I really felt positive and happy to be alive.
On Thursday I wanted to go to the gym but the webcams showed sun in the mountains above our fogged in village. This year has been very poor for snow and we have not been able to ski very often. So I decided to forgo the gym session for some skiing. The snow was not too bad, if a little thin on the ground, and there were not many people so no queues for the lifts. My legs, thighs and even arms got a good four hour workout which justified not going to the gym.
On Friday I went on a 10km run despite the menacing weather. I felt quite comfortable, probably because I was thinking about other things and was able to disassociate my mind from the running. The weather caught up with me at the end of the run and I found myself running in snow. I finished with around the same performance as the last time I did this run. I am quite proud as I have run 40km this week, the longest I have run in a week so far.
Took the weekend off to go skiing with some friends who are over from the UK.
The next day I planned a long outdoor run. I wanted to do 20 kilometres. The weather was windy but mild with light rain. I started okay after a brief warm up. I felt quite confident and fluid up to the 10 kilometre mark but then things began to get a bit tough. The rain set in and my hips started aching. I was forced to walk a couple of sretches but managed to push on through. By the time I got home I had run 21.4 km, and recorded my best 20km effort, despite the walking. I made sure I did some good stretches and refuelled with leftover bean chilli and rice followed by fruit and yoghurt. In the afternoon I caught an interesting programme on the BBC about running and food.
The next day was my midweek rest day and I felt great, euphoric even. My students commented on my good humour which I told them must be due to endorphines. I really felt positive and happy to be alive.
On Thursday I wanted to go to the gym but the webcams showed sun in the mountains above our fogged in village. This year has been very poor for snow and we have not been able to ski very often. So I decided to forgo the gym session for some skiing. The snow was not too bad, if a little thin on the ground, and there were not many people so no queues for the lifts. My legs, thighs and even arms got a good four hour workout which justified not going to the gym.
On Friday I went on a 10km run despite the menacing weather. I felt quite comfortable, probably because I was thinking about other things and was able to disassociate my mind from the running. The weather caught up with me at the end of the run and I found myself running in snow. I finished with around the same performance as the last time I did this run. I am quite proud as I have run 40km this week, the longest I have run in a week so far.
Took the weekend off to go skiing with some friends who are over from the UK.
mardi 9 février 2016
Week 23: Happy Birthday to me
A tough first run this week, 13 kilometres with an 800 metre climb. I have done it before but it felt particularly difficult this time. I have a suspicion that I hadn't properly fuelled, and I forgot to take any water. My legs felt weak and wobbly after only one hour. More walking than running, in very slippery and muddy conditions. However I was surprised to see that I was actually only 10 minutes slower than the last time.
Tuesday was my 44th birthday. My wife paid for my registration to the Echappe Belle 'Parcours des crêtes' race and I treated myself to a Garmin Forerunner watch. Up to now, I have been using my iphone and the Strava application to train. But wearing my phone on my arm is a pain as the velcro strap on the holder has a tendance to release at the first opportunity. In addition the display isn't very easy to read through the protective cover. With my new running gadget I can continue to monitor time, distance and pace; but I will also be able to monitor my heart rate to improve my training.
Thursday evening I dragged myself to the gym but felt very weak and demotivated. I forced myself to row for three kilometres, then did some weight training. I finished off with a reluctant session on the bike and some running. Nevertheless I left the gym feeling very dissatisfied with myself. I suppose some days are good and some are bad.
The next morning dawned very cold but the opportunity to try out my new gadget got me out. It took a few minutes for the Garmin watch to find a satellite signal, but I warmed up as I waited. I had planned on my usual 10 kilometre run around the village and reservoir. As I had imagined it was much more convenient to monitor my activity on my wrist as I ran, and for the first time I was able to monitor my heart rate. Now I just need to work out what to do with this extra information.
For the next two days I was on a quick business trip to the UK and, as I was travelling light, I was unable to carry my running gear. However I did some felixibility and strength exercises; squats, lunges, sit ups to ensure that I didn't get too lazy. At the airport I picked up a free copy of Coach magazine and discovered a new exercises, 'The mountain climber'. This exercise is billed as a full body exercise, particularly hard on the core and legs and if done fast enough gives a cardio workout. Starting in a press up position the knees are alternatively lifted to the chest and back. It certainly offers some variety from squats and lunges. I find variety important in fitness training to avoid getting bored.
Tuesday was my 44th birthday. My wife paid for my registration to the Echappe Belle 'Parcours des crêtes' race and I treated myself to a Garmin Forerunner watch. Up to now, I have been using my iphone and the Strava application to train. But wearing my phone on my arm is a pain as the velcro strap on the holder has a tendance to release at the first opportunity. In addition the display isn't very easy to read through the protective cover. With my new running gadget I can continue to monitor time, distance and pace; but I will also be able to monitor my heart rate to improve my training.
Thursday evening I dragged myself to the gym but felt very weak and demotivated. I forced myself to row for three kilometres, then did some weight training. I finished off with a reluctant session on the bike and some running. Nevertheless I left the gym feeling very dissatisfied with myself. I suppose some days are good and some are bad.
The next morning dawned very cold but the opportunity to try out my new gadget got me out. It took a few minutes for the Garmin watch to find a satellite signal, but I warmed up as I waited. I had planned on my usual 10 kilometre run around the village and reservoir. As I had imagined it was much more convenient to monitor my activity on my wrist as I ran, and for the first time I was able to monitor my heart rate. Now I just need to work out what to do with this extra information.
For the next two days I was on a quick business trip to the UK and, as I was travelling light, I was unable to carry my running gear. However I did some felixibility and strength exercises; squats, lunges, sit ups to ensure that I didn't get too lazy. At the airport I picked up a free copy of Coach magazine and discovered a new exercises, 'The mountain climber'. This exercise is billed as a full body exercise, particularly hard on the core and legs and if done fast enough gives a cardio workout. Starting in a press up position the knees are alternatively lifted to the chest and back. It certainly offers some variety from squats and lunges. I find variety important in fitness training to avoid getting bored.
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