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!

Very rarely do I have a back to back week of sport and fitness but from mon-friday this week I can genuinely say it’s been pretty good.

On Tuesday before tip day I headed to baker st fitness first bright and early to do a fast treadmill 5k and then cover about 400m in the pool. The run went well and I think (with some holding on) I came through the 5k in 20-21mins (no doubt my heart rate was through the roof) with the obligatory 1% incline to make it more like the outdoors. Quick change into my far from professional board shorts and still red faced I was in the pool to cover the 20 or so lengths I wanted to do. As a little treat I went to the steam room then headed in for a standard “fun” Tuesday.

Wednesday was Serpentine night and whilst I has half hoped to swim again in the morning the later night before meant I wasn’t up for it when the alarm went off. I had intended on taking a steady pace about the 8-8:15 min mile kind of level but typical to form I stuck with the chaps I have run with before and clocked a 7:30 average. Unlike the 7min day I did a bit more stretches on Wednesday and writing this on Friday I am in nowhere near as much pain as back after that.

Thursday was my R&R day, nothing fitness related at all and also had the pleasure of visiting the Meat and Wine co. in Westfield for a great meal with Laura – lots of meat, not the healthiest but hey it was good!!

Finally today, Friday. I have had a busy day organised but managed to fit in a very short but reasonably paced swim session. I pushed myself hard enough to raise my heart rate and also upon finding my goggles again I found it much easier to get into a better rhythm! Felt great at the end of it and the rest of the ‘working’ day was to follow…

Sunday I have ‘Kent’s most exciting race’ as the sweatshop emails have reminded my numerous times and I’m heading to Bluewater 10k. Bit hesitant for my time here – it was fairly hilly and I’m not sure whether I will be able to beat my Newham 10k time which was in the peak of my training. That said I should be able to beat my time of 48:52 last year I hope…

Update of the race to follow on Sunday.

N

Long day at work meant I didn’t want to get up early for a run so I had to factor it into my working da which meant only one thing a lunchtime dreadmill session at the gym.

Limited by time I covered 6.5km interval-ling between 12&14.5km/h. Was fast but not too bad. Warm down stretches and back to work in under an hour…slightly longer run tomorrow.

Once again I opted for the treadmill, I’m sure this is counter productive but find this is the only way to push myself. I’m glad I did it before work as had planned for 2 sessions today the sprints and then a niketown after work (the first of the season) but due to work constraints and the launching of a rather last minute tool I had to skip this evening.

I’m starting to feel a lot more comfortable with my base rate at 12km/h which is reassuring as a few weeks ago I wasn’t really feeling it. I sprint intervaled  today 400me/200recovevy pushing top speed around the 17.4km/h. Twas tough – as usual, but the schedule required 9 intervals which I did. Did some stretches then headed to work (early – fool!).

As an aside on Sunday I listened to the latest marathon talk podcast and there was an interesting bit in there that talked about weight and running, can’t remember the precise numbers but something like for every pound you lose you can expect to lose 2seconds off your mile time. I found that interesting, whilst I wouldn’t classify myself as overweight I certainly have a bit of excess fat which if I cut out sweets and chips I’m sure I could lose, hence I’m watching what I eat for a little bit to see if it helps…also whilst talking about marathon talk, I got a mention in the last one Finally I’m famous! hehe

Till tomorrows long run

N

Saturday morning was the designated 4M slow warm-up jog in preparation for the Sunday run and following a rest day on Friday. Plotting a loop online during the week I took to the frosty streets. The route I chose was hilly to say the least, thinking back now I don’t remember more than 200m that was flat, however this did not come as a suprise as I had done stretches of the route before. Easy 4m under the recommended time, perfect!

Sunday was billed in the diary as the first ‘race’. Having not been able to find an organised run to enter at the required distance (10km) I realised I would have to do it alone. I was also very aware of how quickly I was supposed to do it and wasn’t overly confident of my own ability to meet the target of sub 47mins. During the last summer I ran the British 10k in 46mins so know I can do it, however it wasn’t to be the case on Sunday.
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