11 Weeks to go

There is a bit of a change to the schedule this week.  Our long runs are now in miles rather than time - which some of my friends will prefer.  This means we'll drop back down to 12 miles for the long run but the "speed" sessions become slightly tougher. 

Mon - REST
Tues - 10min ER, 30min TR, 5min ER, 15min TR, 10min ER
Wed - 50min ER
Thurs - 15min ER, 3x15min TR (2min recoveries between each), 15min ER
Fri - REST
Sat - 12 miles
Sun - 50min ER

And relax ....

I did have company on my Friday morning run, but of the four legged variety.  I decided to go off road to a local woodland, making it perfect for the dog to join me.  She could be off the lead, I was only going to be running for 40 minutes and taking it easy.  This also meant I didn't have to go out again for a dog walk post run!
It was a lovely crisp morning and I hadn't felt any aches or pains when I got up.  However on walking downstairs I did feel a twinge on top of my thigh, where I'd felt it during last week's long run.  I started off running very slowly but could still feel it.  I took the low path which meant I was running for 15 minutes before I had to tackle any serious hills and by then, the twinge had gone.  I'll have to keep doing those stretches to try to avoid any problems there.
The reason I swapped my runs about this week was because we went away for the weekend to celebrate my Dad's 70th birthday.  We stayed at Calcot Manor so I spent Saturday catching up with the family, enjoying the spa facilities and playing in the pool with the younger generation.  It was great to unwind and pamper my body a bit, after all its going to have to work a lot harder in the next few months.

I asked the hotel for a running route suitable for my run on Sunday morning and chose a simple out and back one.  I was up with the sun to welcome another crisp day and ran out from the hotel to a Cotswold village.  It was gorgeous. The route was fairly flat apart from one section before the turn back where you ran down a valley and back up the other side (then obviously turned round and did the dip again).  This section was quite steep so I didn't manage to maintain threshold pace for that bit, but kept it going a bit longer when I got to the flat.   I was back in time to fit in a swim with my son before enjoying a full cooked breakfast.  After all that, I felt I deserved a little time with the Sunday papers in front of the fire.

More Chat, Less Speed

Another long run ticked off the list!
Quite enjoyed this Tuesday's speed / fartlek session - mainly due to the fact that it wasn't on the track.  I know the track surface is good for your joints but it is a tad boring just running round in circles.  Okay we were pounding the pavements again but at least the scenery was changing as we did so!
I was coaching last night so tried to do a 50 minutes steady run but ended up as front coach for the last couple of miles, and I went a bit fast.  Need to get the sound sorted out on my Garmin so it beeps when I go too quickly or too slowly.
Today I set off for a 2 hour 30 minute run on my own.  Now I used to run quite a lot on my own, when training for longer races that my running buddies weren't into, so I'm not fussed about it.  However, it is so much nicer running with other people.  Apart from the safety aspect which we all have to consider, there's also some way to gauge your speed without constantly checking your watch.  We usually do this by the ultra scientific method of talking to each other.  If you can't chat, you're probably going to fast.  We talk constantly - if anyone has a particularly complicated tale to tell, we say 'that's an 18mile story'.  Not only does the banter and the gossip help the miles go by more easily, it keeps our pace steady.  I've already admitted to talking to myself but I don't (yet) do so out loud.  Out there by myself today, I went too fast.  
I turned off my music as I thought that might help.  Runners World refers to people who have filled their MP3 players with tracks of exactly the right number of beats per minute to keep them at the right pace, but I have too many other demands on my time. (Although if anyone wants to volunteer to sort my music library for me....?!)  What I need is a recording of Sarah saying 'How fast are we going?' on a 5 minute loop to keep me steady!
I arrived home in 2hours 26 minutes having finished 14.5 miles, with (at least) 30 minutes at marathon pace.
What's the problem with going too fast?  There's a long way to go yet.  I don't want to over do it and end up with an injury.  If I feel I can go faster at mile 20 on the 17th April, fine, I'll go for it.  Until then, more tortoise, less hare!

12 Weeks to go

Another fartlek session this morning, which we decided to do along the canal.  No ice this morning but it was a bit muddy and slippery. We were talking about whether we needed to practise in water prior to the forthcoming Hell in the Middle race and Karen almost answered by falling into the canal!
There were no aches or pains this morning.  We all agreed that we feel the Threshold Run (TR) pace much easier to maintain and talk at than we did when we started the fartlek sessions.  Hopefully this shows the training is working.
I've swapped the schedule about a bit this week to try to fit in a bit of a social life next weekend:


Monday - REST
Tuesday - 15 min easy; 10 min steady, 5 min TR repeated 4 times, 15 min easy
Wednesday - 50 min steady 
Thursday - 2 hrs 30 min with 30 min at Marathon Pace
Friday - 40 min easy
Saturday - REST
Sunday - 15 min easy, 15 min steady, 15 min TR, 15 min easy

Half Marathon Done!

The icy conditions this morning caused one casualty before we'd even set off.  Linda was due to cycle alongside us but came off her bike twice in the short distance between our homes - she was unhurt.  The rest of us decided to risk it, at a slower pace to try to avoid any further mishaps.
Having said we should do more hills, this half marathon route certainly provided them.  We kept a good steady pace even up the hills and I was feeling we'd done well at the six mile point when we stopped to gather up.  

However I was starting to get a real nagging pain in my butt!  The camber of the road was steep and the icy conditions meant we hadn't been swapping sides as we usually would, so I'd been running at an angle.  I stretched out and luckily that was the point where the route turned round so I got to lean to the other side!

Stretching!

Having done some of last week's run at marathon pace, we decided to do 2 miles at 10 minute/mile pace this week too.  That went well and we were all pleased with how we managed that - still being able to easily chat and cope with the hills.  We finished in 2hours 19minutes having run an average pace of 10:40min/mile. That'll do nicely!

There was an unplanned stop in the pub too!  The 22 days without alcohol had got too much for us and we were knocking on the door of the pub by 9am!  Thank you to the Meynell Ingram Arms for the use of their toilets.

Hairy Hills

The thing about running more often is that you need to wash your hair more often.  My hair is starting to look and feel like a brillo pad (but without the pink bits of soap).  Not a good look.  Luckily it was cold again this morning so I could just pull on a hat and face the world!
The training has been going well so far this week.  I quite enjoyed Tuesday's slow-fast-slow session, probably because I was annoyed about something so the run helped me work it out of my system!  Last night with the club, I ran a route I haven't done for a long while as a 4 mile route, so a nice change.  It was today's session I wasn't looking forward to.
In order to do the hills part, some idiot (yes, it was me!) suggested we tackle Scotch Hills.  Now the name should indicate that this road isn't exactly flat.  I feel seasick driving along it.  


We did a 30 minute out and back session along here, which was very challenging.  By the last big hill I didn't think I'd make it up to the top without stopping.  That's when you need your 'marathon determination'.  I say to myself (talking to yourself is perfectly normal!) that if I can't manage this, how do I think I'll manage 26.2miles on the day.  That usually works.  If not, promising myself a cake when I've finished also helps.
After the hills we did a 10 minute easy run back to Karen's house, and felt very proud of ourselves.  I'm sure I remember us talking about doing more hills and hilly runs.......
We'll see!

13 Weeks to go

We finished off Week 3 with a cross country 3 mile run this morning.  My legs didn't feel as bad as I thought they might and I think the short, easy pace run after the Saturday long run does help my muscles recover.  Having said that, there are still some achey bits, particularly my thighs!
The schedule for this coming week is:


Monday - REST
Tuesday - 15 mins easy run(ER); 15 mins threshold run (TR); 15 mins ER
Wednesday - 40 mins run
Thursday - 10 mins ER; 10 mins TR, 30 mins hills; 10 mins ER*
Friday - REST
Saturday - 2hrs 15mins long run (we're doing a half marathon route)
Sunday - 40 mins fartlek


*I've checked that this is what the original schedule in the Virgin Marathon magazine included and it is what was printed.  That does seem a big session though so we're going to discuss this one.  Any views or advice welcome!

Gels - fueling your run

Another week's training almost over!  I use a thick black marker pen to strike through that week on the schedule - very satisfying!
Our long Saturday run this week jumped up to 12 miles and we returned to the road after a few weeks of cross country.  Luckily the weather has been very mild so no ice problems, although it was very gusty this morning.
Apart from increasing your distance each week, the long run also gives you an opportunity to test out how much water and food you need to take on.  I eat a good breakfast before I run but even so after an hour or so's running, you need to give your body some extra energy.  Whilst a bacon sandwich is appealing, it would be quite hard to eat on the go.  You need something that's easy for your body to digest, which is where energy gels come in.  You do need to see how gels affect you before taking them in a race situation.  I took a Lucozade one at last year's Reading half marathon and, despite having used them for London last time without problems, got terrible stomach cramps. 
This year, I'm trying SIS Go Gels - currently tropical flavour as they were the only ones I could find in our cupboard but I may change to blackcurrant when I buy new ones!

You don't actually need to take water with these, which is also an advantage.  On longer runs, I do carry water.  I've been having a problem with my hand held water bottle for a while in that it kept leaking.  This was lovely in the summer (as I ran it sprayed us with water to keep us cool) but not appreciated so much as I soaked my fellow runners today!  Luckily, Sarah was on hand and actually closed it for me - ooopppss!
The actual run went well.  We covered the 12 miles in 2 hours 10 minutes.  Most of our runs are pretty scenic but this one has a part at 6 to 7.5 miles which takes you through an industrial estate.  Of course, it had to be here where the wind was worst and right in our faces.  We unintentionally sped up here (trying to get that bit over with!) and did marathon pace for that part.  Not part of the original plan but good training.
Well done to Sam who ran 2 miles further than she'd ever run before - and sprinted up the final hill!

Farting!

I'm not talking about bodily functions here but the affectionate term we use for 'fartlek' sessions.
Fartlek is Swedish for 'speed play' and in these session you mix bursts of fast running with slower recoveries.  You can split it as you want.  When I first started doing these session we would use lamposts as markers, running quickly to one, then slowly to the next, and repeat.
We are using the guidelines in the Runners World Training Pace Calculator to find out what our speed should be.  For our target time, easy pace is about 11.11 min/mile and threshold pace is 9.22 min/mile. Having had my Garmin for over a year, I've actually started using it properly rather than just as a posh stop watch! I set up today's session on the computer and transferred it to the Garmin unit - very clever for me!
For todays session we did a 5 minute warm up, then a 6 minute run at threshold pace and 5 minute recovery run at easy pace repeated twice; then 7 minutes threshold run and 5 minute recovery run repeated twice, then a recovery jog/walk home.
It's a challenging session but you do feel as if you've worked hard at the end of it, which always feels good.  Remind me of that when I crawl out of bed with aching legs in the morning!

Club Running

When I first started running, I went along to a running club in the city in which I lived.  At that time, the club didn't cater well for new runners.  The runs started from the university, which was at the top of a big hill.  Everyone set off together in a big group, with most runners running at sub-8 minute mile pace.  They had to wait for us newcomers when we got to the bottom of the hill and, having had a few minutes to catch their breath, immediately sped off as we arrived.  After about 3 miles and having reached the other end of the city, we asked how much further they were planning to run.  The coach described a hilly route taking us further away from the start - we gave in. Never having run more than 3 miles before, we took a short cut back and began the slow climb up the hill, being overtaken on the way by runners.  It was demoralising and I didn't go back.


Having moved to a new area a few years ago, I decided a good way to meet people would be to give club running another go.  I looked on the internet and thought that Washlands Women Runners looked like a fun bunch.  I joined up and it was a good job too as a few weeks later I received notification of my place in the London Marathon.  The club was fantastically supportive during training - not only in terms of company during the long runs, planning routes but also for advice on all aspects of running the marathon.  


Partly to say thank you for the support I received, I now volunteer as a coach at the club every two weeks.  Unlike my experience previously, Washlands welcomes all levels of runners.  We offer 3 runs each week of different distances, as well as monthly speed and hill work sessions.  We try to ensure there are at least 3 coaches with each group - a fast coach, a middle coach and a back coach (we don't like the use 'slow coach'!).  I'm planning to volunteer as back coach this week so I can make sure I keep an easy pace!


We are occasionally invited to run with other clubs, including Hatton Darts' Tuesday night cross country sessions.  Unfortunately my husband cycles on a Tuesday so I can't usually make those runs.  However this week a football match meant I got a pass out and was able to join them.  It was too dark for cross country so we were pounding the pavements again but the route chosen definitely met the required 'hills' in our schedule!  Of course, the best thing about the Tuesday night runs are the refreshments laid on afterwards!

14 Weeks to go - The Schedule

I will try to add the schedule for the following week at the end of each post.  I've not followed this schedule before so can't say yet whether it works or not.  It has me running more frequently than I usually would and takes up the distance of the long runs more quickly.


The usual marathon training programme my running club follows ups the mileage more gradually and follows the 10% rule - the total mileage of each week does not increase by more than 10% of the previous week's total.  The idea is that by following this rule, you are more likely to stay injury free.  I am slightly concerned about the way the mileage increases so quickly but will just have to see what happens.


Here's the plan for this coming week:


Tuesday - 50 minute hill run (HR)
Wednesday - 40 minutes easy run (ER)
Thursday - 50 minutes fartlek
Friday - REST 
Saturday - 2 hours long run (for us this will be about 12 miles)
Sunday - 30 minutes ER

15 Weeks to Go - Warm Up

With the holidays over, the reality of trying to fit five runs a week into normal life is starting to hit home.  I'm lucky that I work part time but even so, the food shopping didn't get done until 4 days later than usual this week.  As for cleaning the house...!

Despite the time constraints, something happened this week which made me realise the importance of warm up and cool down sessions.  Tuesday was a hill session and to fit it in, I went straight from my desk to a local hilly woodland.  We started running without properly warming up (I know, I know!) and it's straight into the hills on this run. On the first hill I felt a sharp pain behind my kneecap and had to stop.  It went quickly but I felt it again less sharply on the second hill.  By the end of the run, there was no pain so I think it was due to my failure to prepare myself to run properly, rather than anything more serious.  Since then I've been doing my knee strengthening exercises regularly.

Last week we didn't run an 'easy' pace on our club night run as we went too quickly during that session and paid the price the next day.  I did some research and, much to the amusement of my fellow runners, found details of what easy, steady, fast, interval etc meant in beats per minute (heart rate) and minute/mile (pace).  On a Wednesday night I spent the whole 4 miler informing the others that we were going too fast and needed to slow down.  The other club runners were very confused as they aren't use to someone shouting 'too fast!' at them!

We decided to split our 40 minute fartlek session on Thursday into 5 minute sessions - easy and fast.  I have to say 'farting' isn't a session I look forward too but I do feel as if I've worked hard after it.  It went better than I'd hoped but my legs felt it the next day!

For our long run this week, we once again went cross country.  It was very mild but the wind was cold and against us for the harder parts of the run.  Our biggest challenge this week was trying to move these cows out of our way!

This week's long run did feel hard work, which is to be expected as we had been running 6 or 7 miles each weekend anyway.  This is the first real increase and a muddy cross country run does take it out of you.  Next week's long run will be a road session, just to make sure we get use to tarmac again.

The plan is for a 3 mile easy cross country session tomorrow morning, with a delayed start of 9am to allow for the fact we've got yet another party tonight. Then a rest day before week 3 starts.

And we're off!

Due to the marathon being one week earlier than usual in 2011, training started seriously in the middle of Christmas week.


Not only did this mean dragging ourselves out of bed whilst partners slept off the excesses of the night before, but we also had to contend with snow and ice.  


I'm the worlds biggest wimp when it comes to ice.  On a winter's day, a nice relaxing dog walk becomes a terrifying tiptoe as I try to use the dog lead as support (don't try this - it doesn't work).  I watch other runners scamper over icy surfaces but the minute I try to follow, I feel myself slip and I'm at walking pace until I feel on safer ground.  I won't resort to the treadmill though as running indoors just doesn't appeal.  Luckily, I also love cross country running so during the cold weather we've been going off road for our runs.


This does make the run more interesting and the snow has transformed the landscape into something beautiful.

The snow started to melt mid week but with freezing nights, we found ourselves trying to negotiate frozen fields one morning.  This was when S treated us to an ice-skating display as she attempted to open a gate!


The weather isn't the only thing that makes cross country more exciting.  We do plan our routes before setting off and take a map with us, but sometimes we're not 100% sure of where we're going.  We're fortunate to have many footpaths in the area but some are less frequently used than others, making it fairly easy to miss them (okay, not really but that's my excuse and I'm sticking to it!).  One run this week saw us narrowly avoiding being shot, whilst another added some vertical distance too as a large dog ran out of a driveway at us.


The schedule we're following includes different paced runs to allow for recovery after harder sessions.  One thing we realised this week was that we needed to define 'easy' as our running club session on Wednesday was definitely not that!


We managed the planned mileage, got out 5 times and extended our long run to an 8 mile cross country.  Well done all!

PB chasing

Welcome to my first attempt at a blog!


I've always thought a blog to be a bit self indulgent to be honest.  The idea behind this one is to raise awareness for my fundraising, hopefully pick up some tips from others and to ensure all of my friends don't have to suffer running updates via my Facebook page!


I ran the London Marathon in 2009 and I'm mad enough to want to do it again. I've been fortunately enough to gain a place to run for MACS (who support blind and partially sighted children and their families) - subject to me being able to raise the minimum sponsorship.  www.virginmoneygiving.com/sianhamilton


Not content with the challenge of marathon training and fundraising, I'm also trying to improve on my performance in 2009.  That year I finished in 4:40:40.  My target had been to finish, as it was my first marathon, but until half way round I had been wearing a 4:30 pacing band.  The day itself was very hot and having seen others giving up, I wanted to ensure I was going to complete the course.  The decision was made after crossing Tower Bridge to forget the time and focus on getting round.

So what's my target for London 2011?  Any improvement on 4:40:40 would be great but it's not just my personal best (PB) we're talking about.  My fellow marathon runner and training buddy is also chasing a PB, and her current best is in the region of 4:25.  The target time has been set at 4:23.


We're following the outline of the schedule for PB training from the Virgin London Marathon magazine.  This involves running five times a week, which is more than we would usually run.  The schedule includes hill sessions, fartlek, intervals and practising marathon pace.  As well as setting this blog up, I've also spent the afternoon trying to get my garmin set up with pace and heart rates so we know when we're running easy, steady and fast!


I hope to update this on a weekly basis to keep you informed on how things are going.  Bear with me as I work out links, photos etc!


99 days to go!