Chasing the PB…

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While I was out running today, the words to write were floating around in my head, but, now I am here, they have disappeared and I am at a loss as how to describe my feelings…

Over the last 4 weeks, I have knocked out “Personal Best” after “Personal Best” (PB) which every runner strives for. This can only happen for so long, then it will be back to the chase. So far, I have taken over 5 minutes from my 5k time and today, approximately 8 minutes from my 10k time.

It has not been easy, but the weight loss I have experienced is definitely the main reason for this, along with my Coach and hubby (one and the same person…)

Today I used the  Run Walk Run method, as recommended by Olympian Jeff Galloway. The intervals used were a 1.6k warm up, followed by 3:30 (3 minute run and 30 second walk) and then a final push on the last kilometre (with no walk breaks). The total time was 1:19:25.

Often associated with beginners, the Run Walk Run method is a sound training plan that has also found it’s way into the  training programmes of intermediate AND advanced runners to increase their mileage, reduce injury and help prevent burnout. It is also suggested that the walk breaks are taken from the start, not once you are tired. There are many running groups on Facebook that advocate this method, one being “Girls That Jeff – GTJ”…

I will continue to train for that elusive Half Marathon, and hope that I can put it under my belt soon.

Happy Running Continue reading

what to do when you are injured

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And how to keep your fitness…

As some of you know, I’ve sustained an injury… that’s right, no running for a few weeks.

This also means no driving, so no work either… how am I going to fill up my days.

Let me explain what happened.  On Sunday mornings my hubby (Coach G) takes off early to running group. They split into a few groups – the Tuesday Night Session repeat & long run of 10+K.  For once, I decided to join them, as I needed to do some training and build up my mileage to help me complete my half marathon distance before May.  I went away on my own, completing my Nitro 3 minute challenge, then continuing on my run of 2/30 intervals x 25 reps.  I was a few hundred yards from the completed repeat session & was deciding whether 20 reps would be enough or to continue for 5 more when BAM, I was on the ground. Without going into it too much, I was rushed to hospital, and they performed surgery on a broken arm, which is now held together by a metal plate and some pins…(Thank you again to all who came to my aid, and made sure I was comfortable).

So, now I am at home for 3 weeks with NO RUNNING and limited mobility. I can now perform most tasks for myself, but the “over the elbow” cast and NO WEIGHT BARING activities make exercise extremely difficult.

The answers to my challenge request online all suggested the same…lower body & core strengthening…planks are out, as I cannot use my right arm…so, SQUATS it is… 30 day challenge accepted…

I will try and remember to post on my Facebook Page @anothermedalmum and keep you up to date on my challenge & my recovery.

Happy Running

 

Running Resolutions

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And what to do about them…

I shared the “No Meat Athlete” and his 12 monthly running challenges in my last blog post. I slowly read through them, and have now decided on a plan of action to make me a better runner.

I have decided to embrace 6 of the 12 and hopefully by this time next year I will be a “stronger, faster, smarter, well rounded runner”… (watch this space)

Challenge 1: Strength Work

Challenge 2: New work outs, to include hill sessions, sprints, fartlek & intervals

Challenge 3: Mile PB

Challenge 4: 5k PB

Challenge 5: 13.1 Half Marathon (I like those numbers better, it doesn’t seem as far)

Challenge 6: 30 day squat, plank or pushups

I have the privilege of being married to a running coach, so I am sure he will now keep me on my toes and make sure that I am performing to the best of my ability.

 

If you have any other suggestions, please feel free to get in touch…

Happy Running