Morning has broken me

Morning has broken me by leecolgate at Garmin Connect - Details

I realise I'm starting to sound a bit broken-recordish on this theme, but at least it's a diversion from my usual griping on endlessly about hills (which I still hate - may have picked the wrong half marathon!) and headwinds (which have actually been pleasantly light and refreshing recently).

In line with my recent commitment to properly test myself and try to improve as much as possible before the big day, I set the target pace for the 2 15-minute 'steady' sections of  today's run at 8:30 to 8:45 per mile and the last 5 'hard' minutes at 8:00 to 8:15.

The GPS troll was shouting at me endlessly to start with and telling me I was running at over 10 minutes a mile!  I absolutely, categorically refute this and was looking forward to writing it off as technology failure when I looked at the map.  But I can't.  It really does seem to have got the start point right, and to have correctly tracked my route.  So either there's a tiny issue with the distance measurements linked to the route today, or I really was entirely rubbish.

I definitely performed better on the second section and this is borne out by the numbers, but again, I thought I was doing even better than the measurements would suggest.  The only silverish lining is that I hit target for the last 5 minutes, doing 8:11 on this bit.

Heigh ho, I will hopefully get out again tomorrow morning before a baby day I'm very much looking forward to.  Apparently, Aidan has learned some new tricks since I last managed to see him a couple of weeks ago.  And we're all off out for a picnic in the park complete, apparently, with a music bus.  Should be an absolute scream!

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Can I get a hallelujah?!!!!!

Can I get a hallelujah?!!!!! by leecolgate at Garmin Connect - Details

 

Click above to find out how I feel about today's session!

When I programmed my GPS for this, I entered a target pace of 8:55 to 9:10 per mile, never thinking I would get anywhere near it.  By the time the thing had got through its initial inability to measure anything (usually about 10 minutes) I was lagging slightly behind this, but was worried about pushing to catch up so early on in the run.

I did pick up the pace a bit once I hit the seafront and got to the target, maintaining it quite nicely for as long as I was bothering to check.  I must have slacked off somewhere without being conscious of it, as having uploaded the data it turns out I averaged 9:15 for the first half.

About 5 minutes into the return leg, the GPS shouted at me again. I was apparently on 9:15 miling still.  I vacillated (in public I know!) but decided to challenge myself and made a conscious effort to pick things up.  It worked, too.  Not only that, I got under 9:00 per mile over the 40 minutes!  This is a revelation and also means I 'negative splitted', despite not having plodded for the first half!!!  I am now intrigued to discover exactly what I am capable of.  I may have been underestimating myself.

I have 3 weeks to go and will be amending the target pace levels on every run between now and then, to reflect the fact that I may not be as hopeless as I thought.  The next session is on Monday and in the meantime, feel free to play the soundclip over and over and over again.

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Viel besser, heute Abend

Viel besser, heute Abend by leecolgate at Garmin Connect - Details

I've found this week really tiring, for some reason, so did not manage this morning's run before work.  Fortuitously, however, it turned out to be an 'early finish Friday'.  So I got home at a fairly reasonable hour and managed to motivate myself to do the run before dinner.  This was helped by the increasing loomingness of the event, which is now only 3 weeks away.

I was a bit disappointed with Tuesday's 30 minuter and determined to do better this evening.  My GPS has had a huge problem recently being any kind of accurate until at least 10 minutes into each session, so I determinedly ignored all the 'Speed Up' bleeping and 'Slow Down' blooping until then, to find I was pretty much on schedule with 8:56 per mile.

So I turned round pretty much exactly where I expected to be after 15 minutes and headed back.  I confess to shouting at my wrist in an alarming manner just outside a pub when the gadgetry suggested I was doing 9:30 per mile (apologies to anyone who swallowed their  cigarette or ended up wearing their drink) because I simply wasn't.  And within 100 yards all was again well with the world as, without speeding up at all, I was suddenly doing 8:56.

I actually improved on this and ended up averaging 8:52 over the whole session, which was very nice and much better than last time.

A long weekend ahead, but one which will include a bit of work for me.  Colin's working Bank Holiday Monday so this is actually no great hardship.  It's also largely going to be in German, which is rather exciting, although my German speaking friends may expect to be plagued by requests for advice on how some of our very colourful English colloquialisms are best expressed in their native tongue.  Starter for 10: 'Dirty weekend'.  Any takers?

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Acceleration attempt 2

Acceleration attempt 2 by leecolgate at Garmin Connect - Details

Today was a start-slowly-then-get-progressively-faster session lasting 35 minutes.  Last time I was asked to do this I laughed. Ha bloody ha.  This time it went slightly better.

Early morning, although not as early as yesterday, so the 10 minute warm up actually built into the session was most welcome.  By the time the first pace increase came along, I was well ready for it and coped splendidly.  I was trying to avoid being on an uphill bit when the second acceleration was required, so ran straight up Boundary Road, to then head along Victoria Road.  This appeared to be a clever and marvellous plan until I got to within about 20 metres of the turning and the bloody level crossing went into train-coming-spaz-out mode.

I know they're there for our safety, but when I am at the no-breaks-no-steering stage of a run, i.e. when I'm out doing a run, 180 degree about-faces are my worst nightmare.  Well, them and hills.  And headwinds.  And cyclists on the prom (let's not go there).  It turned OK in the end, though.  I did end up having to do the maximum pace bit on a slight incline, but most of that was on a bit where I generally try to push the pace anyway.  It improves the uphill running technique, you see.  (Yes, there is such a thing.)  I'm actually more comfortable (but not quicker) running uphill than down now - need to work on a downhill technique that protects the knees a bit better.

Anyhoo, I covered a greater distance than the last session of this type I attempted and am home for a day of no paid work, but plenty of chores.  I worked all weekend and need a little headspace and me time.  Some of which I hope to spend as Wii time.

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Slight issue with mornings continues

Slight issue with mornings continues by leecolgate at Garmin Connect - Details

So, I have been asked to stick to standard working hours on the days I'm in the office.  Absolutely fair enough, especially given the volume of communication that's going on around the projects I'm currently involved with.  This does mean getting up horribly early, though, and I'm really quite creaky and stiff in the  mornings for at least an hour after dragging myself out of bed.

This showed up quite markedly this morning.  It was another 30 minute session, which I've done a lot recently and done, if I say so myself, rather well.  I set out just before 6:30, without caffeine, still a bit bleary.  And, while I didn't struggle at all - 30 minutes is now an absolute breeze - I could definitely feel that I wasn't as free and flowing as I would have liked.  While I reached half way in exactly the time I would have expected and was on pace for most of the way back too, I did switch off a bit mentally about 5 minutes from the finish and this saw my pace drop off considerably.  Over the whole run, it was only about 5 seconds per mile v recent similar sessions, but significantly it was also a few seconds slower per mile than the 50 minute run I did at the weekend.

I'm not overly concerned, I am definitely continuing to improve and things are still getting easier, if not that much faster.  And on the day I will have a couple of hours after waking to warm up, stretch and generally get my shit together.  Just 4 weeks to go now!!!

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2 runs in 1

2 runs in 1 by leecolgate at Garmin Connect - Details

There was supposed to be a 10 minute run yesterday.  But I was very busy with my assessment centre day and in any case, I'm really not going to bother with the hassle of getting all the gear on for the sake of 10 minutes.

So I added those to the 40 minutes in the plan for today and did 50 minutes.  And very lovely it was too.  The weather's not as gorgeous as it has been, but being a bit cooler is actually quite a nice thing on a longer run.  Wind and rain are promised for later today, so I went out at the right time!

I will be working on my first translation assignment this afternoon and probably much of tomorrow - I'm quite looking forward to it, actually and want to make sure I get it right so I get more in the future.  Any extra income right now is very welcome!

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Wonders will never cease

Wonders will never cease by leecolgate at Garmin Connect - Details

My body never ceases to amaze me.  I did not attempt to run yesterday, as there was no chance it was going to happen.  When I woke this morning I was again a bit dubious.  The right achilles, which has been troubling me for weeks, was joined by the left knee after Sunday's exertions and both were screaming at me when I got up.

A half hour later, with some warming up and stretching, they were both behaving themselves!  So I set out for another 30 minute session.  I covered the exact same distance as on Tuesday, but today it actually felt easy.  I didn't feel like I was particularly exerting myself or having to push to maintain the pace.  All very smooth.

This has put me in a very good mood for what I think could be quite a trying day - I'm researching and preparing for a job interview tomorrow.  In fact, it's one of those all day assessment centre thingies.  Involving (gulp) (actually, not gulp, more AAAAAAAAAAGGGGGGGGGGGGHHHHHHHHHHHH) role play.  Cross everything for me, please, I will need all the help I can get.

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Another lovely 30 minute morning run

Another lovely 30 minute morning run by leecolgate at Garmin Connect - Details

And that's not something I thought I would be saying after Sunday's 90 minutes!  I felt properly, physically ill after that one, pretty much right through yesterday.  But I forced myself to get out again this morning to try to work some of the kinks out.

I wasn't exactly bouncy at the start, but things did ease up as I continued and I finished with a decent distance covered and a pretty good overall pace.  And I wasn't too worn out.  I did then have to rush to get ready for work, however, so missed the stretching.  And boy, can I feel it this evening!

I should be doing another run tomorrow morning, but have already decided not to, and to wait until Thursday.  I don't have to get anywhere in a hurry on Thursday morning, so can take my time and go when I feel ready.  I'll get up at the usual time, but then potter in the garden and clear up a few areas I'm not happy with.  Maybe put another coat of paint on the new room.  Covering deep blue with white is quite a job!

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5 weeks out, 90 minutes down

5 weeks out, 90 minutes down by leecolgate at Garmin Connect - Details

Much to everyone's surprise, not least my own, I actually stuck to my commitment to attempt a 90-minuter this weekend!!!

Mission accomplished is all I really want to say about it.  I set a target pace of 9:30 per mile, which I almost managed.  I determinedly reduced my usual pace for the first half, and this definitely made all the difference on the way back.

Since the session, my body has been protesting in so many exciting ways.  So the chances of tomorrow's planned session actually happening tomorrow are slim to none.  I do want to keep the momentum and optimism I've now developed, though, so hope to get back on track on Tuesday.  I have a packed week next week, so will have to try to get up properly early again and go before work.

Had a great afternoon with the family at my sister ad her husband's place, complete with baby-fuelled laughter and a rather delicious barbecue.  Home now, plonked on the sofa and not planning to move even a tiny bit.  Except I've just remembered I need to iron work shirts, dammit.

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Consistency is key

Consistency is key by leecolgate at Garmin Connect - Details

I am getting better and better at pacing these half-hour 'easy' runs and it's getting ever easier to achieve the pace I'm after and maintain it.  Today's session felt really great when I eventually braved the weather.  I chickened out once.  I can do wet or I can do windy, but both together is just too much unless it's race day.

The pacier session I did earlier in the week definitely helped with the stride length and technique today, all I did was turn down the tempo.  Sub-nine-minute miling, no fuss, no stress.  Loved it.

I should be attempting to complete, for the first time, 90 minutes tomorrow.  But my parents are coming round for the evening, which could get quite messy.  I have to do at least one run of at least this length before the big day and I really hope it's tomorrow, so I can have another go if it doesn't quite come off!  All depends on the diet today and the headache tomorrow.

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That was a run, that was!

That was a run, that was! by leecolgate at Garmin Connect - Details

25 minute 'steady' run on the prom.  A beautiful evening today, lots of people out enjoying the sunshine and the light breeze.  Including one total prick, unfortunately, cycling on the NO CYCLING bit WHILE ON HIS MOBILE and shouting at me when he almost hit me.  From behind.  There's a word that starts with 'c' that sums it up quite nicely.

I was trying quite hard today, not moving quickly enough to catch the bastard and dump him on the pavement, but too out of breath to come back with a witty riposte.  The adrenaline rush may have actually helped, though, as this is the fastest pace I have covered any distance since March 21 2012!!!  At that time, I was on a 3-week countdown to the Brighton marathon, so with just under 6 weeks to the Great North Run, I'm really chuffed.

I've covered over 215 miles in training, despite missing huge chunks of the programme, and am regularly now doing over a half marathon a week, which is more than enough to get me round the course on the day.  I'm really looking forward to it, I've booked my flights, I can't wait.

I've also started eating breakfast every day - something I've not done since school - and tried to healthy-up my lunchtime intake.  I eat whatever the hell I like in the evening and make no apology for it.  No huge impact yet on weight or body measurements, but I do feel I have more energy at the end of the day than I used to already.  Onwards and upwards!

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Back. Again.

Back. Again. by leecolgate at Garmin Connect - Details

Sporadic and patchy are the best words to summarise my training recently.  It may seem like an excuse, but the lack of any bathroom facilities for over a week contributed a lot to this.  I just felt so disgusting my the time I'd run 3 times with no shower afterwards and despite all the kind offers from friends and family, I simply couldn't be bothered travelling to get clean after days spent listening to drills, tile cutters and miscellaneous other noisemakers.  In my defence, nor could Colin.

I didn't do the long run Sunday-before-last, or any of last week's sessions.  We finally got all our new facilities installed (and they're fab) thus week, so I'm back on it and will do the long run I missed - 90 minutes - on Saturday instead of whatever's in the plan for that day.

The Great Run people keep sending me countdown e-mails that are freaking me out a bit.  It's now just six weeks until the big day.  On the plus side, I have regular income now, so we're also doing exciting things like booking a holiday in October.  I'll be booking my CBT for some time this month as well.  August seems to be an expensive month, with the cat's annual jabs and the car's MOT due as well.

I'm in a good place at the moment, very optimistic and mostly brimming with self-confidence.  It's been many years since I've felt like this in a sustained manner and I think I deserve it.  A huge two-fingered salute to all those who devoted so much time and energy to grinding me down.  I win.  Deal with it.

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