Running from scratch

Had a few distractions from training recently, Had a five day break in France followed by a couple of days fishing at Blenheim Palace. Managed to get up to the gym on Wednesday 5th July and do a low weight/high rep workout (chest, arms and abs) with some rowing and running thrown in too. Today I got out for the seven mile run again and considering how warm it was and considering I've had a week or so off I managed it in fair time (1hr 2mins and 4secs) but I did take it easy so I didnt pull anything. Got the Coventry Half Marathon and London to look forward to (If I get a place that is!!!) and will be doing these with my mate Dave who did the London Marathon this year. Will be doing some 10 milers in the next few weeks so I am good and ready for the Coventry half come October...Steve

Just had a weights workout today before I go away for a few days. I have decided to enter the Godiva Half Marathon in Coventry on October 22nd this year so at least I have a short time goal to aim for....Write in a few days....Steve

Just got back from the 7 mile loop, Managed to escape being splatted by a whole host of white delivery vans who think it's funny to drive at 90 along country lanes as close to the hedgerow as possible. Wore the Polar running computer and heart monitor for the run and recorded 1hr 1min 32s 882 calories Max heart rate 177 bpm and Average heart rate 154 bpm. Got to work out all of the other features on the computer but I was pleased to shave off another three minutes from the seven miler. Will be away for a few days on Thursday and unable to train so will try to get a gym session in on Wednesday....Steve

Arms and chest are a bit sore from the gym workout and I never got chance to go on a run tonight, never mind, it will either be a 7 mile run in the morning or the gym for some more toning a row and a shortened run....Steve

Yesterday I visited the gym and decided that I would start toning up the body a bit and give the legs a rest. All this cardio work has seen thirty pounds drop off me and left me nice and slender (13 stone 5 lbs and 6' 2") I just need to start tightening up the abs and chest a bit and add some strength to my arms. I started off with a 2.5 kms warm up on the rowing machine then did 3 x 20 reps on 4 weight machines concentrating on the sides of my stomach, my chest, abs and biceps, At the conclusion of this I finished off with a 2 mile run. Tonight I ran a quick 1.7 miles to Stoneleigh then walked for 3.5 miles before returning home. Took delivery of a Polar Running computer and tested my fitness which fell into the 'GOOD' band.

Just got back from running the seven mile loop again, I managed to shave off over a minute and the weather was against me being very warm and sunny, I guess about 70 degrees. I seem to run a lot easier when it's cooler! I'm going to rest the legs for a couple of days now having run about 27 miles this week which is more than enough, thankyou. 6.5 miles on Monday, 7 miles on Wednesday and 7 miles today plus a couple of 3 milers either in the gym or on the roads. I still find it hard to imagine the pain and exertion a non stop 26.2 mile run would bring, that is all the runs I have done this week rolled into one GULP!!! Anyway got to go and paint a wall magnolia to match the front of the house (Deep Joy!!!) Time today was 1 hr 4 mins 09 secs...Steve

Woke up off nights today at 1230pm and saw that the weather was cool and overcast again so I pulled on the running shoes. I had been experimenting with something called 'Gmap pedometer' which allows you to plot routes and accurately measure them (www.gmap-pedometer.com)and had come up with another local loop of seven miles (Finham, Stoneleigh, Stareton, Baginton, Finham). A check in the car confirmed the distance to be exactly seven miles so, off I went. The wind was up a bit and there was quite a lot of resistance on some of the route, this coupled with the three hills, one of these being a real grueller I was expecting to be sapped at the end of the run. I have had a 48hr break since the six and a half miler on Monday and felt good today, I still had plenty left at the end of todays run and have decided to start pushing the speed up and not the distance. My problem is I have little confidence in going off quickly believing that I will be knackered half way round. I have invested in a good 'Polar' heart rate monitor which should help with pacing myself and measuring my level of exertion (this is due to arrive Friday). My time today was seven miles in 1 hr 5 mins and 29 secs. This is a little over nine and a half minute miles which I could get down below 9 minutes easily if I stepped it up a little. Anyway enough of my rantings, Going to have a rest day tomorrow and probably do the seven miler again on Friday or hit the gym...decisions,decisions!.....Steve

I got up this morning with the knowledge that I haven't got to be in work until 10pm tonight. I was also stranded at home for the morning because the man painting the outside of my house was due back to finish off and needed paying. By 10am he still hadn't arrived and so I decided to go out on a road run but this time I was going to 'UP THE DISTANCE' as the weather was perfect (Mid 60s with cloud and weak breeze) The other night I jumped in the car and drove a few scenic loops that extended from my normal 3.2 mile run and finally came up with one that measured 6.6 miles and included quite a bit of hill work. This would be the furthest I have run since I was a young and fit twenty something. Off I went and after I had ran to Stoneleigh (1.6 miles)I still had the option to turn round and run home like I usually do, however my legs felt great and so did my lungs. I ran over the ancient Stoneleigh bridge and up that big long, scary hill that made my calves burn a little towards the top. I carried on regardless and ran past the N.A.C show-ground turning right and up through Stareton village (more like a hamlet)I carried on round Stoneleigh golf course until I finally reached Stoneleigh village again (5 mile marker) and then resumed the last 1.6 mile return leg. When I got back home I felt fantastic and would have had no trouble doing a 7 mile, 8 mile or perhaps even a 9 mile course. I shall definitely be getting out there again on the same route. I did not stop once on the route and kept up a good steady pace all the way round until I was ambushed by a motorist half a mile from the end asking for directions GRRRRRR. I helped the young lady out and off she went (typical). As for my time, well it was one hour and 1 minute exactly, however I did forget to stop my watch when I was helping out the motorist so I am calling it one hour which equates to 9 minute miles. I am hoping to run the marathon averaging 10 minute miles so for my first extended run I am quite content. This run was not speed training but stamina training and is the first step in increasing my distances. I will need to be running regular 15 - 20 mile routes come New Year 2007 if I want to complete the marathon without problems. I know I could have pushed myself a bit harder today, either by increasing my speed slightly or distance slightly, I still had plently left in the tank when I got home and now I realise that it was the heat that was sapping me not my fitness. It feels great to get my first 10K run under my belt, in fact 10560 metres......Steve

I have missed a few days with one thing or another, however I have only missed out the writing not the training. I was back in the gym on Monday and Tuesday this week, I missed out Wednesday (RESTING) and back in the gym again Thursday afternoon where I recorded one of my best times on the treadmill. 28 minutes running covering 5.75 kms, most of it ran at 13.5 kmh apart from a 3 minute cool down at 8 kmh. Last night I got the running shoes on to do a road run to Stoneleigh village and was joined by Gregory, my nine year old. Greg has fantastic fitness being a very good footballer (Pacy midfielder who has just won the Under 10 League with his team) and he proved to be a great pacemaker for me. We got into Stoneleigh village (a bit further than normal at 1.7 miles) in 13 and a half minutes. We then went on a 3.5 mile walk and ran the same route back home to Finham after the walk. I felt on top of the world running back but Greg was flagging a little as we sprinted the last 100 yards. It was much better running in an evening summer breeze and has encouraged me to try it again on an extended route. I would like to build up to 4 or 5 miles over the next month. Hopefully completing 6 - 8 mile routes come Autumn. My friend and work colleague did the London Marathon in 4 hrs 58 minutes last year without stopping and reckons that I have enough time to get prepared for Spring 2007. I doubt it somehow but may still apply in August 2006, who knows??? Steve

Well I was back in the gym today for the first time in a few days and it was bliss, in fact it was air conditioned heaven after running along roads in the recent heat haze wiping bugs out of my eyes. Managed 5.3 kms in 25 minutes today before the 3 minute cool down when I added anothe 0.4 kms. Rowed for 5 kms and cross trained like a man possessed. Definitely be using the gym whilst this heat persists. It was nice to have the weekend off the training and the calves have returned to normal after their punishment last week...Steve