Today I qualified to be a Leader in Running Fitness through England Athletics. I have been looking at the courses offered a few times but an opportunity came up through my running club and I jumped at it.

The course focused on the qualities needed to provide ‘safe and enjoyable experiences to people of any level of ability, age, size and shape. Whilst most of the information taught was nothing new to me having been a subscriber and regular reader of many mags/forums, it was nice to cement the knowledge and feel able to recommend with confidence.

We were also shown a number of new drills and exercises which would be nice to introduce into some of our sessions varying pace performance and techniques. Maybe if I can get out with my colleagues during the week I’ll try a few of these sessions.

It was good to hear how to possibly overcome newbie boundaries and barriers, how to plan a schedule tailored to the individual runners and review and reassess performance. The barriers were broad, not just fitness related in some cases there maybe cultural and monetary barriers.

As with all running events I have been to I am starting to realise the people involved are on the whole so friendly. They are welcoming and most want otherwise to enjoy their passion as much as they do themselves. Today was no exception, had a great time mixing with fellow serps of varying age, speed etc etc.

I still would like to know more about the body, correct stretches simple self massage but that was beyond the scope of this course.

Anyway, that’s my first qualification for England Athletics completed, feels good!

As I write this post it feels like my week has been relatively quiet Having missed out on a long run last weekend and most likely will again this week I have had a relatively low mileage month-as the stats box on the right shows! However, whilst I haven’t done any long runs I have managed to get out and do some shorter distances, a couple of which were at high tempo.

On Monday I had the day off work as I was traveling back from a weekend break. Arriving back at the flat at about 2pm I took the opportunity to grab my shoes and go out for a 10k. The weather was HOT and I was running at the warmest part of the day. I had forgotten basic rules of fueling up having only had a couple of cups of tea all day – I would soon learn to regret this. Setting off at a fast pace I had intended on pushing myself and my Garmin suggested I was doing this, however I ran out of energy about 4miles in. My mouth dried up and I seriously needed liquid. From a sub 7:45min/mi average I dropped to 8min/mi in the last mile. Still a respectable time but considering the effort factor vs result it didn’t feel that great a run.

Tuesday morning, as routine, saw me head to the pool and so some weight work beforehand. Nothing substantial just trying to work on my core muscles a bit more to help with the running. I also went out with a colleague for a jog during the lunch break. As always was a nice plod for me at a very comfortable pace – I think during these runs my heart rate is below the +80% meaning I am in the fat burn zone as opposed to lactic zone.

Wednesday was an unexpected rest day due to unplanned circumstances so on Thursday I headed to Shep Bush Fitness First for a long gym session. I was unsure at the time whether to head outside for a run in the sun but eventually opted to push myself on the machines. First off the treadmill – I pushed myself for a sub 20min 5km, I don’t think I have done that before. Setting the base speed at 15km/h this would see me hit bang on 20mins. However, I opted to push myself even more adding half mile intervals ramping up to 18-20km/h. Needless to say this was tough and a challenge but not wanting to stop my session after 20mins I moved to the rowers. I had decided 10mins on these. As it turns out I did 2.5k in slightly over 10mins. Still heavily perspiring from the run I looked round the gym – what next? May as well do a mini tri and jump on the bike. Only a short stint on that racking up 10km. I don’t like exercise bikes as the mechanism seems so clunky and unsmooth. By the end of this ride I had formed a small pond around the bike and looking at my kit it looked like I had jumped into it too! Felt good though so guess that’s what really matters.

As I said at the start unsure when my next run is. I will be out with the serps next Wednesday as I have missed the last two runs. I need to start putting the miles in a bit more as I have been a bit naughty!

Till next time.
N

It’s been some while since I updates this blog in a consistent manner, my running as well as other exercise has taken a sideline whilst I sorted out my new flat. However, sadly I can’t hide behind that excuse any more and last week the Runners World training schedule hit my inbox and I decided this year I would try my best to follow this as closely as possible. Hence, with running kit in my work bag and once again declining unhealthy lunches with colleagues, I find myself being unsociable on a treadmill…

Today’s jog wasn’t my first run of the new year, last week on the two Sundays over the Xmas break I tested my body to see whether I still had miles in my legs. I run an identical 13.5mile course with a sub 2hr half mara time which is a bit of a reassurance. Sure I have a long way to go still and I know this based on last year but I’ll be the first to admit I have been lazy since finding out I had a place and was concerned I may struggle a lot more.

The 13miler I found is a fun and interesting route, from my flat I head towards Stratford and then head around the perimeter of the 2012 Olympic Park, it’s amazing to see how far it’s come along and I suspect this route may crop up over the next few months (and years!) as I’m sure each time there will be something new! One day in the daylight I’ll take my camera over there and get some good photos, can’t wait to see the Olympics there as I think it will be amazing.
» Continue reading “Wk1 Training ‘Schedule’ Begins…”

Ok so I have been away for a week on a cruise. Some people may think I’m a little young for this but this ship wasn’t targeted for the oldies, so Laura and I made the most of her last week off before starting her new job to cruise the med.

For anyone who hasn’t been on a cruise before there seems to be this common theme of ’24 hour dining’ or otherwise known as eat till you explode, being healthy does not seem to be an option. Judging by their size for a vast number of people this cruise wasn’t their first as there were some real biggies on that boat (Mike – if only I had your book, I’m sure I could have offloaded a number of copies!). Anyway, not wanting to feel like I had paid for something and not used it I indeed proceeded to eat and, baring one short 5k run on day two, do no form of physical exercise for a week. Sure there was a lot of walking and across the week we must have covered in excess of 25k but that was about it…

After coming back I allowed myself one day off before hitting the gym in style with an afternoon spinning session, wow it was hard, harder than I remember for a long period of time. I also thought I’d hit the sauna after and it appears a combination of the two which left me coming out to get changed fealing sick and very week. I can only remember one other gym session like this and once again I headed for the lucozade. This time it seemed to make no difference and 2hours later, whilst I write this blog I still feel fairly quesy and to be honest this is keeping my mind off it.

What does this mean? Can my fitness really change in the course of a week? If so what will it take to get back to where I was before? Another oddity is I am aware my stomach capacity is growing again meaning the lunch which whilst marathon training would fill me, now leaves me hungry, what can I do to reduce this again?

Think I’m going to have to put myself down for another run to work towards again because at the moment I don’t feel particularly motivated to keep fit and go for runs, naughty Neil! So on that note watch this space for information of my next run.

As per the schedule, monday is spinning day. Shuffled the event to lunch time as have evening plans to see Avenue Q. The lunch spin session is taken by John, the guy who took my first spin lesson, so I quite like it for that reason…

Class went pretty well, my legs were a little tender following the 12.5miler the day before but still felt like good exercise and ultimately a healthy way to spend my lunch break.