Today was a great day!

Monday is long run day for me, and I managed to cover 8 miles—well, it was more of a walk/run. I alternated between running for 3 minutes and walking for 2. The final stretch took me through the woods, where the paths were a bit tricky; at times, I felt like I was prancing about like a show pony! However, I enjoy the change of scenery, as pounding the pavements can get a bit dull.

          

During the running segments, I averaged 11:19 per mile. My running coach has advised me to aim for an average run pace of between 11.30-12.00 min/miles, so I’m pleased with that result. Last week was a recovery week, which I think really helped refresh me. My heart rate was manageable, but I did find myself in Zone 4 for 26% of the time, with a maximum heart rate of 164 bpm. There’s definitely room for improvement, but overall, I’m satisfied with my run today! 🏃‍♂️✨ 

           

#UltraAmbition #RunningJourney

🔥 Your Calves: The Second Heart! 🔥

Did you know your calves are often called your second heart? My running coach once wrote about this, and it stuck with me!

I’ve always had chunky calves—so much so that I struggle to zip up high-street boots (35cm circumference, if you’re wondering!). You’d think that means I can run super fast… but size doesn’t always equal speed or strength!

Here’s something fascinating: your calves play a vital role in pumping blood back to your heart and lungs, especially the soleus muscle. But there’s a catch—this only works when you’re moving! That’s why sitting for long periods, especially as we get older, can impact circulation and overall heart health.

Today, I put my calves to work with a strength session at the gym, including single-leg jumps forward, backward, and side to side over a line. Tough but effective!

Key takeaway: Keep moving, stay strong, and give your “second heart” the workout it deserves! 💪❤️ #Running #CalfMuscles #StayActive #HealthyHeart #Firelighter2023

Parkrun PB 🏅

Yesterday, I bagged another Parkrun PB with a massive 30-second improvement! That’s a big jump for a 5k. I’m also really pleased that my heart rate stayed low right until the very end.

I started doing Parkrun's back in 2019 after following the Couch to 5k programme. On my first run, my only goal was to run without stopping, and I wasn’t too fussed about the time. I finished in 35:24. That year, I only managed 3 Parkruns – in May, June, and October – and didn’t return until after Covid in June 2022, when I ran 38:05. Clearly, the lockdowns had taken their toll on my fitness. By the end of 2022, I’d improved to 33:50.

In spring 2023, I decided to work with a running coach (@therunningandmovementhub), and I’ve been getting stronger and stronger with steady improvements every year. It’s been a tough journey, and I’ve definitely put in the effort – running doesn’t come naturally to me. Because it’s often such a struggle, I’ve never felt I could call myself a runner.

But you know what? I am a runner. I might not be the fastest, but I’m out there, improving every time, and that’s what matters. If you’re putting in the effort and making progress, you’re doing brilliantly. Let’s keep going! 💪

#Parkrun #ParkrunPB #Running #Couchto5K #Covid #Running and Movement Hub

Success!

I achieved my goal! I was targeting a time of under 2:50:00 and I finished in 02:42:10 chip time. In my previous race at the same location in December last year, I clocked 3:03:07, but the conditions were icy with temperatures below zero. This time, the weather was just right, not too hot or too cold.

Results: I placed 277th out of 289 overall, 99th out of 105 females, and 8th in the V50 category. Looking at these stats, it may seem like I didn't perform well, but just completing the race is a significant accomplishment.
There were pacers in the race, but the last one was at 2:20:00. I felt that having a pacer for a run/walk strategy might have been distracting. Having a chip is convenient as you don't have to worry about starting at the front.
I felt fatigued at the finish line, but I believe I could have pushed myself a bit harder. Considering I have to pull out of this race in April this year due to injury, I'm pleased with my result.
I experienced some knee pain and a slight discomfort in my butt – there's still lots I need to improve.
Now, I'm enjoying a well-deserved recovery week and contemplating my next steps.

      

#running #achievement #carsingtonwater #runthrough #halfmarathon

Olympics

I have been following the Olympics along with many sports fans and have been inspired by Team GB's performances. I am particularly interested in running, so it was amazing to see Keely Hodgkinson win gold in the 800m.

I have been dedicating a lot of time and effort to my own training regimen. Balancing training with work and home responsibilities can be challenging, and I often feel tired and sore for days after intense workouts. However, I am fully aware that my training efforts pale in comparison to the immense dedication and sacrifices made by Olympic athletes to reach the pinnacle of their sport and achieve success on the world stage.

I will never become an Olympic athlete, but I can still learn some valuable lessons.

1) Consistent training leads to improvement over time.

2) Not everyone can win gold, but every participant adds value to the competition.

3) Persistence is key - never give up on your goals!

#Olympics, #KeelyHodkinson, #Gold, #800m, #Goals, #Training, #Running

New start

This week I started a new training plan, new shoes, new insoles, new socks and a new strength plan at the gym. I also have a new running vest which I will be trying out soon.

My new goal is the Run Through Carsington Water Half Marathon on Saturday 16th October. 

I've also booked to do the The Malton10k  - "Le Sans Arret" on Sunday 15th September. This race starts at a very civilised 10.45 so no early start required. After the run there is live music, Sunday market, street food and entertainment. There is also a fun run option with food and drink stops along the way!

My new Topo shoes, combined with toe socks and supportive insoles are working well so far. I haven't done any long runs in them yet, but so far so good.

I have lost a bit of running fitness over the last few months while I've been recovering from my injury but I hope to gain that back quickly. I've got some help at the gym with a more targeted approach to my strength days. I previously did the JD classes as my strength workouts plus occasional home workouts provided by my running coach. I now have a new programme which I aim to do twice a week using the gyms strength equipment with a few 1-1's with coach @sophiebtye. I'll mix this up with my running coaches strength sessions and an occasional class.

#injinji #topo #running #newstart #strength #carsingtonwater #runthrough #visitmalton #sophiebtye @jdgymsdoncaster 

It starts with the feet

There is lots of free information on YouTube and the internet, I don't know how we all managed before the world wide web.

I've read so many articles and watched a lot of videos which show exercises and stretches to deal with my snapping hip and weak glutes. It's easy to become overwhelmed and end up reading and watching but not actually doing what is necessary.

Another useful snippet I picked up somewhere was to look at my feet. After all if the foundations aren't good then the rest of the structure is always going to be a problem!

I do have quite low arches, they aren't flat, but definitely low. It has caused me problems in the past when doing long walks and I solved it by putting insoles in my walking boots. It never occurred to me to change the insoles in my running shoes. Looking at my current, well used, pair of running shoes, there is definite wear to the outside edge which is more pronounced on my snapping hip and injured side.

So I've invested in a pair of RunPro Currex Dynamic Insoles. The box claims they will enhance recovery, reduce injuries and increase performance.

I've also enlisted the help of a personal trainer at the gym. After discussing what I need, she is going to put together a programme for me. I need the accountability and structure to make me do it. I'm very much a facts and figures person and need to see steady measurable progress. I'm hoping this will be a big help and fill a gap in my training.

I have now started doing a little bit of running and can do so without any pain. So I'm building back up slowly - I started with 1 min, then 2, then 4, 8, 16 etc.  

Winter Training

I've found Winter training to be pretty challenging at times. I've had to deal with the cold, icy paths, frozen water, wet feet and mud!

I'm currently on holiday in beautiful Cornwall and don't have access to my usual training facilities. So I ended up doing some sprint intervals on the beach and unfortunately got caught in a hail storm. I got a few sideways glances from the few locals who were out walking their dogs! I was only wearing a t-shirt and thin waterproof jacket (as well aa trousers, hat and gloves!) and the hailstones were quite painful due to the strong winds. As I was only going to be out for a short while and I was quite near to the car, I didn't want to wear lots of layers - I'm always hot while running and especially while sprinting!

Despite the bad holiday weather, I managed to complete a few long runs including a 10-mile easy run along the Camel Train from Padstow to Wadebridge and back. The photo shows the Little Petherick Creek Bridge, a former railway bridge which crosses the Camel Estuary just outside Padstow. Although the weather looks beautiful in the photo, it was actually very windy, and I almost lost my beanie hat while crossing the bridge. I wore my rain proof jacket - for the wind rather than the rain, but the top of the jacket flapped in the wind and kept hitting me in the face and the hood acted as a sail! The sound of the wind running through the bridges steelwork was quite eerie.

Despite the obstacles, I'm hoping that my continued training throughout the winter will pay off in the summer.

Next event: Carsington Water Half Marathon, Saturday 20th April 2024

Hill Repeats

Last week I was doing speed intervals on the flat, today I've been doing hill repeats. After a warm up and an easy jog I arrived at my hill (see photo). Starting about half way up, I had to run for 30 seconds up as fast as possible and then walk back down for a minute, repeating that 10 times. Not so long ago I couldn't have run up a hill at all, so I was pleased to find that I could actually sprint up a hill. I'm not saying it was easy, I was tired at the end of it and glad to get it over with, but I still managed an easy 10 minute cool down jog afterwards. My heart rate which is always high wasn't too bad considering what I was doing, with a max of 183bpm (I can get it up to low 190's doing a Parkrun!). My legs were definitely the weakest link.

#firelighter #fitness #heartrate #parkrun #running #training #hillrepeats #sprinting #runningandmovementhub #coach #speedintervals

Carsington Water Half Marathon

Saturday 2nd December 2023 Carsington Water Half Marathon:

I completed the half marathon in 03:04:17 chip time. Just over what I was aiming for but taking into account the conditions I am happy with that. It didn’t get above 0 degrees all day. The paths were icy in places so I didn’t want to run across it and risk slipping and injuring myself. I saw one guy slip over and one lady was turning back because she had fallen over. Even the water at the drinks station had ice in it! I started off with a run 3, walk 2 but ended up walking where there was ice and running where I could.

I was 376^th out of 384 runners

109^th Female out of 113 runners

9^th in my age category

                                                                         

I'm sure a lot of people didn’t turn up because it was so cold.  The total number of runners for the 10k and half marathon was 654 - there was supposed to be 1000 attendees so that is a whopping 346 no-shows! 

Despite remembering to tape my toes up this time, I still got a blister on my big toe which was the only one I didn’t tape up - it was caused by the tape on the adjoining toe! 

I was knackered at the end of the run – my legs were tired and my butt muscles were complaining!  I need to work on my strength and stamina.  Lots more work to do…

runthrough.co.uk #runthrough #running #firelighter #halfmarathon #medal
 

Withdrawn

I’ve made the sensible decision to withdraw from the Firelighter Race as I just wasn’t ready for it. Hopefully someone else will be able to take my place in the race.  

I’m still working towards completing the Firelighter, but it might take me a while to get there.

So, I’ve started a new training plan and entered the Carsington Water half marathon in December. Until I can do a half marathon in under 3 hours I won’t progress onto the next stage. This means I’m not putting myself under too much pressure. I will concentrate on increasing the distance and getting faster at my own pace.

Although I won’t be doing the race, I will be at the finish line to cheer along the finishers. 😃👊

       

#Carsington Water  #Firelighter Race  #Anglesey  Half Marathon  #Running  #Training

Goodbye Fitbit, Hello Garmin

I've swapped my trusty Fitbit Versa which I've had for many years for a Garmin Fenix 7S

It was quite a pricey purchase but I think it will be worth it. The body of the watch is a bit thicker than the Fitbit Versa but the face size is about the same but its round where the Fitbit Versa is square. It records so much more than my Versa - as well as Heart Rate, Steps and Sleep Monitoring, it also records Body Battery, Stress, HRV Status and Respiration. It takes a few weeks to build up enough data to give insights and I'm looking forward to seeing what patterns emerge and how that translates into getting fitter.

    

#Garmin #Fenix7S #Smartwatch #heartrate #running #Fitbit #Firelighter2023 #over50 #challenge

Weight

A mini challenge within my bigger challenge is to lose a stone before the 1st September.  My current weight and body fat percentage is 10st and 30%. My target is 9st and 27% body fat.  Its 22 weeks till the 1st September so that equates to losing .64lbs per week.  My methods are to do the occasional random 800 calorie fast days, some 1200 calorie counted days and generally just trying to avoid the carbs. All of these have worked for me in the past and in combination with the increased exercise, it should be a piece of cake! 

Not a picture of me but kinda sums up how I feel 

#loseweight #firelighterracetraining #running #firelighter #ultra

Image credit - www.freepik.com

Parkruns

There aren't many things that will make me get out of bed on a weekend, but I do make the effort to join our local Parkrun.  Although, sometimes I wonder why I do it when its cold and wet - and I oftern get passed by 5 year olds and 80 year olds!  The last 3 Parkruns have been very muddy which slows me down quite a lot and one week my feet got wet 😒. Thankfully the course has been altered a bit to avoid the worst bits.

I've just completed my 25th Parkrun in a time of 36:26 which is 7.29 mins/km.  My fastest time is 33:50 (assisted by the pacers) and my average (mean) is 36:03. I think these times aren't good but I did come 3rd in my age category of VW50-54.  Although this time isn't very fast it is still faster than I need to complete the Firelighter which I'm aiming for 8.48 mins/km which will give me around 50 mins spare time for checkpoints etc.  I hope that will be fast enough to complete the 57.2km challenge within the 9 hours time 😬

The Gym

The start of my training coincided with a cold spell.  There is no way I'm running on icy pavements so I've joined our local gym - JD Gyms in Doncaster.  £21.99 per month seems a reasonable fee and I can cancel anytime.

First visit to the gym: 

Learn how to get in (and out) - it's all apps, QR code and pins these days.  

Find the changing rooms and try to padlock the locker - my suitcase lock is a bit small - bigger lock required.

Learn how to use the treadmill and get it to show what I want according to my training plan.  If I use the pre-set 5k distance why does it show how many miles I've run!  I asked one of the assistants to show me how to change the distance run to km rather than miles and she tried to google it but gave up and got someone else to do it.  After a bit of a work around it got sorted out but sometimes it's easier just convert the km distance to miles.

Nice hot shower afterwards, saving on electric costs at home - win win.

Training Programme

I've been given a couple of books by relatives who have run marathons in the past.  The training programme I've chosen is taken from the book Marathon! by Jeff Galloway, its even a signed copy!  Various programmes are outlined in the book and the one I've chosen is the "To Finish" Programme which requires running 3 times per week.  For me, that means doing one 5k at the gym on the treadmill, one 5k parkrun and one long slow run each week.  I've also had to extend the programme to meet my 57.2km goal rather than a marathon goal of 42.195km.  

    Original "To Finish" Programme

My Programme:

 

THE CHALLENGE

So, I might have been a bit hasty - I've entered an ultra marathon.  That might not be a big deal to some people but I'm 52 and at this point in time, I can barely shuffle around a parkrun. 

The race I've entered is the Firelighter which is the first day of a larger, 3 day ultra marathon, - the Ring of Fire which follows the beautiful Anglesey Coast Path.   

Race stats: 35.7 miles (57.2km) - time limit 9 hours - elevation c2,880ft (877m).

I read somewhere that, a challenge is only a challenge, when there is a chance of failure - so my personal challenge is just to finish within the time limit and trust me, that will be difficult enough! 

Race date is 1st September 2023 - 37 weeks 4 days from today.

This blog will chart my progress, follow the ups and downs and document my learning process.  Feel free to add helpful comments!