Happy New Year!
Another year gone and what a year it's been! For me, it has been a tumultuous year involving lots of change. Thankfully, everything has worked out for the best and I am starting 2017 feeling happy, positive and excited for what's to come.
Running Highlights of 2016
I decided that 2016 would be the year of speed. I chose not to attempt any marathons this year and instead put a huge focus on speed work with the aim of clocking up some PBs. Success! I have achieved my 2016 goals and gained PBs in 5k, 5 miles, 10k, 10 miles and half marathon. Delighted with my progress since getting my iron levels up (although they are still not at the 'normal' level) and since upping my mileage. However, I believe that the most beneficial element has been the speed work sessions on the track with John. Pushing myself to run as fast as possible, with great support and encouragement, has helped me to grow in confidence so I feel that I can race at a faster pace and maintain that pace for longer.
The Bristol Half marathon was simultaneously a highlight and rather tragic! Having been desperate to get a sub 90 half for years, the Maestro volunteered to pace me (a great honor!). Unfortunately, despite working as hard as I could, I came in at 90:01. Gutting. However, more lessons learned - I now fully appreciate the importance of putting in more 12 mile+ runs in preparation.
I also won the GWR Towpath series, came second in the Weston Prom series, 3rd in the Christmas Cracker 10k and Eynsham 10k. Our GWR women's team also won the Eastville Park series, the Severn Bridge Half Marathon and the Oldbury 10 mile race. It's exciting to start placing more frequently in races and has instigated me wondering just how fast I can get and what I could potentially achieve.
Current PBs;
5k - 19:01
5miles - 31:10
10k - 38:54
10 miles - 67:39
half marathon - 90:01 (sob sob)
Marathon - 3:28:34
Targets for 2017
For each distance, I have given myself 3 targets with Gold being the one that I am going to really push for. Nevertheless, I will still be happy to achieve even my bronze targets. My A race for 2017 is the Boston Marathon; this is the race that will be the focus of my efforts. I am hopeful that many other PBs will come as a result of my Boston training.
Gold Silver Bronze
5k - <18:00 <18:30 <19:00
5 miles - <30:00 <30:30 <31:00
10k - <37:30 <38:00 <38:45
Half Marathon- <88:00 <89:00 <90:00
Boston Marathon - <3:05:00 <3:10:00 <3:15:00
Boston Marathon Training Week 3
This has been an unusual week what with Christmas and New Year. However, I am happy that I've managed to mostly follow the plan.
Monday (Boxing Day)
I was visiting family in London for Christmas so I nipped out early to get my recovery run done. 6 miles in total which included a lap of Nonsuch Park - lovely.
Tuesday
When I am staying with my parents, my Dad often asks me to go with him to the gym. It's lovely to do something just the two of us as, when I was growing up, Dad was the one who encouraged me to get into sport and the one who drove me around the country to compete in various table tennis tournaments.
The River Club in Worcester Park is a converted house so there are lots of different rooms with different gym equipment in. Unsurprisingly, I tend to opt for the running machine! My Dad does some weights and cross training in a different room and pops in every now and then to check I'm OK. Today I was doing a speed session with intervals. Unfortunately, I'm not sure my Dad believed I did any intervals as, every time he popped his head round the door, I was in recovery so not working very hard at all! I actually did put some serious effort in. 5 miles at 6:40 mm (half marathon pace) with a short walking recovery in between.
Wednesday
I was really looking forward to running today because John had bought me a brand new running watch for Christmas (Garmin Forerunner 235 in GWR blue!) and I was desperate to get it on and try it out. Me, John and the Maestro ran 16 miles with an average pace of 7:45. I was delighted with that pace (which would have been marathon race pace for me for my last marathon (Berlin)!). My shiny new watch also has a built in heart rate monitor. My average heart rate was 136 (sorry Marcus!) which I am led to believe is pretty good. I will be doing some research into heart rates so I can use this to aid my training.
Thursday
The combination of the treadmill session and the long run on Wednesday meant that my calves were really tight today. I was therefore delighted that the plan called for a 6 mile recovery run which I ran at 9:20 pace with average HR of 120.
Friday
Today was my PT session. As I have really felt the benefit of these sessions, for Christmas I gave John a voucher for a PT session so he could (hopefully) benefit also. My session went brilliantly. I'll leave it up to John to tell you about his in his blog.
I started off with a mini circuit which I repeated 3 times:
12x body weight squats
12x jumping lunges
12 x squat jumps
12 x squats with 20kg dumbbells
Followed by 500 meters on the treadmill.
Next, was another circuit; this one involved box jumps. Now I have a bit of negative history with the box. This box is made up of 4 sections which are added on to make it higher and higher. A while back I was comfortably jumping on and off 3 sections (aprox 15cm for each section) but couldn't bring myself to jump on the 4th section (aprox 1/2 meter high). I got what I can only compare to the snooker players 'yips' where I literally couldn't make my legs leave the floor! Today Jules decided that the time had come for me to face my fears and have another go. Eventually, (with a rather excessive amount of psyching myself up and panicking slightly) I managed it! Super delighted to have conquered the box (see video evidence below). Of course, that was only the beginning of this main circuit which comprised of:
12x box jumps
12x squats with the bar at 30kg
12x box jumps
12x squats with the bar at 40kg
12x box jumps
12x squat jumps with the bar at 50kg
Finished off with 500m of the treadmill.
A great session - delighted that I manged to squat with 50kg (pretty much my body weight!).
Despite being rather tired now, we still had to get the days run in. 10 miles at, a slower than I'd like, 8:50 mm pace.
I was treated (by my wonderful boyfriend) in the evening to a viewing of the 'Snow Queen' at the Bristol Old Vic. Amazing show - some seriously talented actors. Afterwards we went to the Riverstation restaurant on the Harbourside. I was spoiled for choice with an extensive gluten free menu - I would definitely recommend for fellow Coeliacs.
Saturday (New Year's Eve)
Today was supposed to be a recovery day so me and John took a gentle run to Ashton Court Parkrun. I started Parkrun with the intention of taking it fairly steadily. Until, I hear Marcus calling to two of the fastest children in my Year 6 class "Go on boys, Miss Dicks is just up ahead!" Not wanting to let them beat me (for a second time), I picked up the pace and finished, to my surprise, as first lady with a time of 20:51 (6:45mm pace) not too shabby. A steady 2 miles home and a good total of 6 miles for the day.
We celebrated the new year with a wonderful evening of games and drinks with our good friends 'The Woodys.'
Sunday (New Year's Day)
Waking up at the Woody's, feeling a little worse for wear, the four of us headed off to face our double Parkrun challenge for the day!
9:00am Ashton Court Parkrun. My legs felt shot but I pushed on up the hill and was pleased to see John slowing gradually- allowing me to catch up. Running our first run of the new year together was lovely- although we finished with a rather aggressive (lots of elbowing from both sides!) sprint finish. I reached the finish funnel first but not sure I can count that as a win - you can never tell with John being such a gentleman! 21:01 the time (6:44 mm) and 4th lady (annoying! My least favourite finish position!)
10:30 am Pomphrey Hill Parkrun. I'd not ran this one before so was slightly apprehensive of the title as hills are not my favourite things! Unfortunately, the rain was getting heavier and the wind stronger...the thoughts 'Why am I doing this?' and 'Wouldn't it be much nicer sitting in the car!' did cross my mind of a number of occasions! Nonetheless, I got round in 21:43 (6:59mm) and finished as a rather soggy 2nd lady.
In conclusion, an enjoyable week of socialising and running. Back to work next week. I am looking forward to getting back into routines. Going to try and get over 60 miles for the week as well.
No comments:
Post a Comment