Training Diary – Day 799

#BikeRidingChallenge

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Today involved taking one of the Running Club Ladies out on to the roads for her first long bike ride – #LainLain. She was extremely worried about being on the roads and felt it would prevent her from doing longer distances. I agreed to take her out and do some roads & pathways – but didn’t say how far we would be going.

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The usual ‘Before’ selfie at our meeting point – by the Bridge, showing her apprehension about going on the roads. The first challenge was to cross the main bridge and getting to the pathways – approximately 3km or so away. Simple instructions of follow me and stay close to the curbside of the road was the order of the day – speed/time wasn’t important if she was frightened to ride on the roads.

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The route was a shortened version of my usual one, but long enough to give #LainLain a lot of confidence on the roads. (At times I was more scared than she was – Road Sense needed to be reinforced, especially when she was trying to ride head-on into oncoming traffic along the dual carriage way ….   Oblivious to the dangers came to my mind.)

At the halfway point I did a little changing of her bike seat setting – she looked really low on the frame, so I raised her seat by about 10cm. Whilst riding back she said her thighs didn’t hurt as much now, so I think it must have helped. Although we didn’t do an official timing for the ride, her return journey was more than 4 minutes quicker than the outward journey.

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The only negative part of the ride tonight was the #RideRage I was involved with – when 2 fellas decided to deliberately block the pathway on us. One was ‘Brave’ mouthing it off at me when we passed them – but soon changed when I got off the bike to confront him ….

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Training Diary – Day 798

#HIITsTraining

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First stop tonight was #Alison’s class at the gym – as always she includes multi-levels of difficulty for us to work through. I was quite pleased with her exercise routine because she focused more on the #Core #ABS which I had been looking at myself.

During the class #Ali introduce a few new exercises to me – and after a little bit of apprehension, I found that I enjoyed them more that I expected – so much so that I will look to add them to my own routines too. The session was a good work out as usual and all of us participating found a great deal of benefit out it. (I judge my effort by 2 standards – one is how much I laugh & the other is how quiet I am in the session.) I was laughing a lot tonight – because that is my way of showing that I was hurting – laughing it off.

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The 2nd part of tonight’s training was a short bike ride along a flat route – just to ensure that I didn’t get too cold in the chilly wind. Just over 13km in 23mins wasn’t too bad because I hadn’t really planned on going out on my bike – I got home a little earlier than I thought, so just added a little bit extra for the #Fun of it.

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Training Diary – Day 797

#TontoBikeride

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Another night without a training buddy to do my session with. Oh well it just means I can have more fun riding my bike in my own ‘Bubble World’ again …

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The route would be similar to last night’s but with a little bit extra added on for a change. That is the advantage of being able to just go out and ride where ever you want to – without worrying about doing too much for your training buddies. The weather tonight, although very chilly, was much better than yesterday – no rain makes a difference. I still had the wind tunnel effect along the Penketh area and by the farmer’s fields.

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The route was much harder than I expected for some reason – but to ensure I had enough energy I drank the majority of my energy drink – 1 x tablet per 500ml of water – it does look disgusting but I found it acts very quickly when giving me a boost.

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In total, I completed a distance of 30.2km/18.8miles tonight – in a time of 71mins11secs – which wasn’t too bad, a little slower than I thought but I can live with that today.

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So to finish off my efforts today – the usual Hot Lobster Bath, a Protein Shake and my legs iced up to help my recovery. That way I can be ready for tomorrow’s efforts and give my best again.

Training Diary – Day 796

#LoneRangerBikeRide

I call it this name because there are occasions that I don’t have any training buddies available to come out with me – so I just go and train on my own. (Never even think about not going – get into my own ‘Bubble World’ and focus on what I need to do.)

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The route is two thirds of my usual round trip – but in reverse. It makes the challenge a little harder because of the head wind/wind tunnel going along the penketh/fiddlers ferry stretch of road – changing from head on to side winds all the time and making you work hard.

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To be fair I actually enjoy doing this part of the rides over that area – it really does make me work a lot harder than I would on the flat stretches. On the return journey I flew passed a Club Runner I knew – #Claire YabbaDabbaDoo as she was out for a walk by the looks of it – shouted ‘Hi’ and sped off – lol.

In total, I did 26km+ in 58mins30secs tonight on this route – even though the map shows 29km. (When I had finished at my home I did a short loop around my local area to cool down – as advised by the physio to #TrainSmarter. Me doing cool downs – lol.)

I’ve come to the conclusion that I am never going to take a #GoodSelfie because I always try my best with 100%+ effort – so I will always look rough. But at least I know it and am not even bothered about it – lol.

Training Diary – Day 795

After a real challenge yesterday, I took the advice given to me by the #physio – to ‘Train Smarter’ …  rather than trying to beat myself every session. So a 16.5km long run yesterday meant a recovery run today.

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Tonight’s route was for my training buddy #Derek … he is pushing his own limited every time we go out – this was only going to be a 4km run for him, so I told him. (Yeah right – never going to be less than 5.75km in my eyes – but #Derek decided to add and extra lap around the gym roads to make it 6.5km – or 5km in his eyes. He was well impressed with his run too.

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As a recovery run for me – I found it just pleasant enough to keep to the 7mins per km pace, even though I did a little bit of running off and mustering back to do some stretching off. Enjoyed a little bit of backward running too. After all tonight wasn’t about me – it was #Derek’s training run and I was out to just support him.

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Tomorrow though is a different thing – back to my own training regime and a bit more of a challenge. Not decided on what to do yet but I am sure it will be ‘Emotional’ … lol

Training Diary – Day 794

#FitnessAssessment – I knew today was going to be a challenge, either physically or mentally – I wasn’t really sure which. The Plan was simple – to run 10miles to a local landmark at a steady pace, with three other running buddies – #Edgie, #Paul & #Peter

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Now these guys have been running longer distances, more regularly then I have over the past 7weeks or so, since I sustained my #TornQuad. I was a little concerned about their pace per mile compared to mine – as I was aiming for anything from #10min – #11mins per mile.

The sky was blue, the temperature rising to 14c+ and it was only 11.00am – what else could we endure over the next few miles? The route took us straight into a steady incline that must be about 2km long before turning into a flat stage for about the next 5km. (The final 1km was a gradual climb turning into a steep last 400m or so to the top of the landmark – The Dream. Our pace had been quite steady going up the hills and we completed the first part (8.35km) in a time of 48mins51secs – not too bad and my thigh was generally feeling strong – up until the last 100m of the steep hill climb, then it started to tighten up – Little Head Monsters came bursting into action and I slowed right down to ease the tightness. (An average of #sub9.5mins per mile.)

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We took this #BadSelfie photo to show we had reached the top and then set off back down the hill.

The route back, although down hill for a fair bit, wasn’t any easier because of the gradient and the trails/loose chippings under foot. We took it steady and made sure none of us sustained any injuries – especially me. The flat stages enabled us to increase our pace a little bit and I was going to use this as a further test to my fitness – a slight injection of speed/pace during the flat stages would be good to do.

Although we did run a steady pace during the run, I felt quite strong in myself – no pains or concerns about my quad muscle (other than the one at the highest point on the hill climb), so I was really pleased with the outcome of the run. I recorded the return distance/time as being 8.25km in 47mins36secs.

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After it was all done & dusted, we sat and enjoyed a short chat about how things had gone for all of us – the total distance was 10.5miles in a time of 1hr36mins27secs, a much better time than we had planned on doing – even for a 10mins per mile pace. We had managed a #sub9.5mins pace far more comfortably than our expectations.

Are conversations then led onto our next #Event – the Liverpool R&R Half Marathon in 5 weeks time. Looking at the potential times we could achieve if training went a little better than today – today’s pace would give us a #Sub2hrs03mins HM time. That would give each of use a New PB.

However, we wanted to aim for a #Sub2hrs time and that would be a realistic time for us to go for. If we remained injury free & trained well over the next 5 weeks then this time was our target.

Training Diary – Day 793

#ParkRunSaturday

For a change this weekend, I decided to do a New ParkRun course – meeting up with 2 running buddies – #Edgie & #Hilary. It was going to be only my 2nd parkrun in about 7 weeks and I knew it was going to be difficult, as still struggling with my injured Quad muscle. (But these things need to be done.)

I met the others at the course – turning up about 5mins before the run started – hate the hanging around before running, so it was arrive – sync the Garmin – and then off we went. I checked with the other 2 if they were going for a time or just complete the run – I wasn’t going for a time but just wanted to test my thigh muscle. As it was a new course for the 3 of us we decided to run and see what sort of times we recorded.

The course consisted of 2.5 laps around the local park/canal – which turned out to be 3 x Hill Climbing of the Start Line area. Although the hill wasn’t the most difficult/steepest we had run, it was a lot longer than expected. (I do enjoy running up hills as a steady pace – but the warm weather today made this a little hard – even for me.)

The run completed, despite the warm weather, was a good  time for each of us – all 3 recorded sub27mins today and that wasn’t a bad time considering we hadn’t planned a fast one.

My time was confirmed as being –  Your time was 00:26:52.

and I came 2nd in my age category …. yeah!!!