Sunday, 25 January 2009

Week 4 - playing catch up

Week 3 was a bit of a nightmare as I was full of cold so only managed one evening run on Wednesday and that wasn't really a good idea. I did make up for it on Sunday though with a 25 km run in 2 hrs 10 mins which is the longest I have run for and wasn't bad with a hangover! I also did as much running as possible at football on Saturday on a pitch that resembled a farmer's field, scoring a dramatic late equaliser in a 4-4 draw.

This week I will be trying to catch up a bit on the mileage, as well as doing some speed and hill work. I also want to thank my Auntie Julia for her kind donation - the total is now up to £736 so we are getting nearer to the magic £2k!

26th - 31st Jan
Mon: AM: 1 hr gym PM: 60 mins steady (12 km)
Tues AM: 1 hr gym PM: 20 min warm up run + 10x hill sprints + 15 min warm down run (12 km)
Wed: AM: 1.5 hrs gym
Thurs: AM: 1.5 hrs gym (inc 4 km sprints) PM: 70 mins steady (14 km)
Fri: AM: 55 mins steady (11 km)
Sat: Rest
Sun: 90 mins at race pace (20 km)
Weekly total: 69 km - training total: 211 km

Sunday, 18 January 2009

Week 3 - more running!

Firstly, a big thank you to Uncle Malcolm and Auntie Freda and Uncle Philip and Auntie Joan for sponsoring me this weekend - the total is now up to £650 which is fantastic!

I have had a good week training wise - rested on Monday so did the gym before work and the running after on Tuesday, Wednesday and Thursday which was pretty tiring, followed by a rest day on Friday before the weekend. I played football on Saturday for Cross Gates WMC and scored 5 in an 11-1 victory (yes, the opposition wasn't up to much!) so my legs where quite sore on Sunday but still managed a steady 18 km with Gav my new running buddy. Next week is more than the same but with a couple of morning sessions and building up to an even longer Sunday run:

19th - 25th Jan
Mon: ILL
Tues: ILL
Wed: AM: 1.5 hrs gym PM: 50 mins steady (10 km)
Thurs: AM 1.5 hrs gym 
Fri: AM 1.5 hrs gym 
Sat: Football
Sun: 130 mins steady (25 km)
Weekly total: 35 km - training total: 143 km

Sunday, 11 January 2009

Week 2 - Mid-week quality

I'm glad week 1 is out of the way and football was cancelled on Saturday meaning I could have a much needed rest day. I ran about 35 miles in total and felt pretty comfortable for the most part - especially in my new trainers and rather fetching tights (see picture) which kept me warm and visible in the evening frost!

Week 2 is similar distance wise but introduces some interval training to work on speed:

Week 2: 12th - 18th January
Mon: Rest
Tues: AM: 1.5 hrs gym PM: 60 mins steady (12 km)
Wed: AM: 1.5 hrs gym PM: 3 x 10 mins fast with 3 mins recovery intervals
Thurs: AM: 1 hr gym PM: 60 mins steady (12 km)
Fri: Rest
Saturday: Football
Sunday: 90 mins steady (18 km)
Weekly total: 54 km - training total: 108 km

Sunday, 4 January 2009

Week 1 - Getting started

Hi again and a happy New Year to everyone. It is now time to start my 16 week training plan which has been adapted to accommodate the gym and Saturday football for Cross Gates Working Men's Club FC 

During the week I will be doing all my running before work so will be in for some early starts (though as a self-confessed gym-addict I'm quite used to it by now) and the distance and intensity will obviously increase week-by-week so the first week doesn't look too daunting: 

5th - 11th Jan 
Mon: 45 mins steady run (12 km) + 1.5 hrs gym
Tues: 1.5 hrs gym
Wed: 60 minutes varied pace (12 km)
Thurs: rest
Fri: 60 mins steady run (12 km) + 1 hr gym
Sat: 90 minutes steady run (18 km)
Sun: Rest
Total: 54 km

To sponsor me, visit 09 and check back next week to see what's in store for week 2...