tag:blogger.com,1999:blog-69363732512262663132024-02-07T05:16:09.313+00:00Gluten Free Running GirlThis blog began as a record of my Boston Marathon training, then Abingdon Marathon training and Now I'm embarking on my next challenge. Trying to break 3 hours at the London Marathon! I will document how I cope with training and racing while trying to manage eating a gluten free diet.Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.comBlogger58125tag:blogger.com,1999:blog-6936373251226266313.post-21034701191910592102018-04-22T23:25:00.003+01:002018-04-23T06:36:49.560+01:00Our review of the (very hot) 2018 London Marathon!<h2 style="height: 0px; text-align: center;">
<span style="color: blue;"><u>The 2018 London Marathon! </u></span></h2>
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<span style="color: purple;">After a really good night's sleep, I woke feeling very excited. I wasn't sure what the day would bring but I was definitely going to enjoy it. I had my usual pre-race breakfast of egg fried race. Went to the toilet about 20 times, put on lots of suncream and had some pre-race photos. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4CKnLnoRAP-I2Idgn5U6TgS__nI2jGDUl9oGzfg6LKaelwaWwsi_F3e4OHPcl1R9EWQZmIqq5wu8SLuwGgeaMofFlHt4NCWm90Z0_ZDd1B3DqN68AR93N38N-3619E8-imS4uvqr6fk/s1600/20180422_071035.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="778" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4CKnLnoRAP-I2Idgn5U6TgS__nI2jGDUl9oGzfg6LKaelwaWwsi_F3e4OHPcl1R9EWQZmIqq5wu8SLuwGgeaMofFlHt4NCWm90Z0_ZDd1B3DqN68AR93N38N-3619E8-imS4uvqr6fk/s320/20180422_071035.jpg" width="155" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Mum's handmade sign!</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQzrFUjIT4l_umXMe7fcVlz4F44amYS1kSsqmCEhFp0ApOUcWxQHZ84SdQ_fGf2jlubDO9POlbPJUcOZGJzn2telmxGtLPm1_LxgRDc3LgDPPnH4xizNCCRSjfblU8Qi_cwbuCLvQf_ZA/s1600/20180422_072841.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQzrFUjIT4l_umXMe7fcVlz4F44amYS1kSsqmCEhFp0ApOUcWxQHZ84SdQ_fGf2jlubDO9POlbPJUcOZGJzn2telmxGtLPm1_LxgRDc3LgDPPnH4xizNCCRSjfblU8Qi_cwbuCLvQf_ZA/s320/20180422_072841.jpg" width="240" /></a></div>
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<span style="color: purple;">We headed to the start and said our goodbyes. I was in the championship start so wasn't starting with any of my crew. Feeling a bit lonely, I wandered into the huge blue area. It took me a little while to actually find the start pen...I'm used to following the guys so felt a bit strange to be organising myself. </span><br />
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<span style="color: purple;">Walking into the pen, I instantly felt like a celebrity! Someone signed me in and pointed me to the direction of the toilets ...no queue at all and still loads of toilet paper! Bliss! I wandered around aimlessly for a bit before realising that there were tents to chill in. I walked into the first tent before getting told off - apparently I'd just wandered into the mens changing tent...oops! </span><br />
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<span style="color: purple;">After -rather sheepishly- beeing directed to the ladies tent, I quickly spotted a Chepstow runner I recognised and went to sit with her. Quickly, we were joined by girls from other local clubs- a south west crew was formed! We spent the 30mins of waiting time chatting about the heat, plans for the race and comparing injuries. Next up, dropping off our bags- again no queue. Ideal. </span><br />
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<span style="color: purple;">I then spotted a few other people I knew- local celebrity and super speedy runner Kojo; Spedo-wearing Joe; and the Bristol and West crew. I also spotted Steve Way and the 'spirit of Londonl' pair from Chorlton and Swansea but was too scared to say hi. </span><br />
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<span style="color: purple;">Another perk of the Champions start is that we had our own warm up area. Being rather warm already, I didn't really feel a great desire to warm up but didn't want to waste the opportunity so did a 0.2 mile warm up! We were then directed to the start where we heard the national anthem before hearing the gun sound and starting the race. My London Marathon journey had begun! </span><br />
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<span style="color: orange;">A similar story to KD - Dr Dave and myself went into the Fast Good for Age to find plentiful toilet facilities and an efficient drop off bag area. We met up with club mates Dan, Sam and Rob (who all went on to run stellar times, especially considering the heat.) After 15 mins or so of faffing and chatting, me made our way to the start pen, where I bumped into a couple of Weston Prom rivals, Ian and Ben (who both also ran amazing times.) Lots of nervous chatting and shuffling and we were finally off - on a mission!</span><br />
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<span style="color: purple;">After such an amazing race at Abingdon where my legs felt amazing until mile 21, I knew the feeling I was hoping for...</span><br />
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<span style="color: purple;">Unfortunately, pretty quickly I could feel that today probably wouldn't be my day...however that's not very positive so I put it out of my mind and focused on talking to myself about how great I felt (trying to convince myself!) </span><br />
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<span style="color: purple;">In fairness, I did feel pretty good for the first 3 miles. Just not 'Abingdon' good. I was easily running my target pace and (due to the downhill nature of the first 3 miles) having to tell myself to slow down!</span><br />
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<span style="color: purple;">At mile 3, I saw that the red start were starting to merge with us. I moved over to the left and kept an eye out in case I could spot any one I knew. My heart skipped a beat when I spotted John! I thought he'd be way ahead by now. I picked up my pace a bit and shouted 'John' he heard and turned his head but, at this point, we still had a barrier between us. I kept up with him for a bit before shouting at him to go on ahead and reminding him that I love him. </span><br />
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<span style="color: purple;">The next 3 miles went by pretty straightforwardly but I was definitely feeling a lack of spring and bounce in my legs. I was managing the heat pretty well at this point by taking water ever mile, having a sip and then pouring the rest over my head. </span><br />
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<span style="color: purple;">Mile 6 past the Cutty Sark was incredible. I remembered to look up and enjoy the amazing views - we were really close to the boat! </span><br />
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<span style="color: purple;">Mile 7 is where I started to slow down. Everything was just feeling heavy and tired and I was getting hotter. This was also the first point that I noticed my foot hurting. Knowing that I'd see my family at mile 8, I focused on that and tried to push on. </span><br />
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<span style="color: purple;">Just before mile 8 I made the decision to change my target. I knew that sub 3 was not going to happen today. I wanted to enjoy my first London so I decided that a time was no longer important to me. I wanted to get the FULL London experience. I was however, worried about everyone tracking me- that they'd see my speed slow and worry that I was struggling. I guess technically I was struggling but I'd made the choice to slow down. </span><br />
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<span style="color: purple;">I managed to spot my family pretty quickly due to my mum holding her fantastic banner. Mum, Dad, Nat, Amy and Josh were all cheering at the top of my voice. I was beaming. Delighted to see them but desperate to know I was ok. I shouted that I was slowing down but having fun. </span><br />
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<span style="color: purple;">The crowds everywhere were incredible. The noise was amazing. Everyone was so supportive. I decided not to look at my watch, but try and get into a rhythm that felt comfortable and that I felt I could continue for the next 16miles. I settled into around 7:40 pace and put some of my effort into dancing to the music, high fiving and generally enjoying the crowd. </span><br />
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<span style="color: purple;">Miles 10- 16 were hard. Mentally, I was just pushing to get through each mile. Living for the beep on my watch! I repeatedly had to remind myself to look up and take everything in. I especially enjoyed mile 15...the tunnel! It was shady, dark and cold so cold. Some people started walking here...I guess to make this amazing tunnel last longer! </span><br />
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<span style="color: purple;">Mile 13 and Tower Bridge was phenomenal! I turned, what I thought was a normal corner, and BAM! right there in front of me was Tower Bridge. It's huge and the sound was unreal...honestly...I did tear up a little! </span><br />
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<span style="color: orange;">At this point I'd had a slightly different ride to KD. The first three miles felt like three metres - whizzing and feeling super easy whilst making sure to run at a steady pace. One thing I was cautious of though was the fact that the day was so similar to Boston... I decided early on, that even though I felt very fresh and strong, there was no need to try and run my A goal of Sub2:53 today - back off and cruise (nob) at Sub3 pace... Enjoy the day! This decision was made even easier, when at the point where our start, KD's start and the Maestro's start merged... I made sure to run in the centre of the road, slightly higher than everyone else to make sure I was easy to spot and make it easier for me to spot, the Maestro - no such luck and we never saw eachother until the end... could I run a marathon without the support of my mentor?!? </span><br />
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<span style="color: orange;"><span style="color: purple;">Going back to how the decision was made easier... As KD mentioned, we saw eachother and </span>I was keen for us to run together... but took the hint when I was told to crack on, I knew from then that she wasn't going for Sub3... the parting scream of<i> I love you</i> also helped to activate the boosters and I found myself cruising at goo pace which meant I bumped into Dan! Dan is a fellow club mate and P&D - Advanced Marathoning aficionado.. (With a Sub2:59 PB!) we would go on to run together for another 5+ miles until he sensibly decided to back off - it was lush - he was running spot on Sub3 pace and having some company who I knew was awesome. Cheers Dude :-)</span><br />
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<span style="color: purple;">One huge highlight of the race, was when the road was split so I could see people coming the other way. I saw the lead car...brilliant! I thought, I might get to see some of the elites! I moved over to the left hand side and sure enough, I saw Kipchoge speed past - making it all look very easy! He was closely followed by a runner I didn't recognise and then...a few seconds behind, Mo Farah! AWESOME! I joined the crowd cheering and clapping him. </span><br />
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<span style="color: purple;">The next few miles I spent trying to take my mind off how hot and thirsty I was, by searching the crowd for my support crew. I spotted them at mile 17ish and it was a huge boost to hear their cheers. </span><br />
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<span style="color: purple;">From mile 16, I started to feel better. This is my favourite part of the race because I can start to count down in single figures to the end! </span><br />
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<span style="color: purple;">I was coming into central London now and was really enjoying seeing famous buildings. The walkie talkie, the shard, the Millennium Dome, Jamie's where me and Amy ate dinner a while ago! Really enjoying myself now, I was genuinely enjoying the race and feeling pretty pumped. </span><br />
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<span style="color: orange;">This is where things got tough... running across Tower Bridge at half way was AMAZING! Such a beautiful bridge which made the hairs on the back of the neck stand up, another boost. Running solo by now/without anyone I actually knew, the race was getting tough. 15 miles ticked over and I wasn't struggling with the heat so much as I'd been dousing myself with water every mile and I'd reduced my pace from the start - what was tough was the running. My running pace was gradually getting slower and slower and the running was tough! It was at mile 18 that's I'd had enough of this painful experience and demotivating pace and I started to run-walk... Alternating every 200mtrs or so, I was determined to finish the race whilst enjoying the occasion and atmosphere.</span><br />
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<span style="color: purple;">Reaching mile 20 felt amazing. Only 6 miles - I knew I'd finish. I was having an amazing time. It was super hot though. I was drinking every mile and throwing cast quantities of water over my head! </span><br />
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<span style="color: orange;">Reaching mile 20 was pants... I was knackered and didn't like the though of walking the majority of the way to the finish...</span><br />
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<span style="color: purple;">Just before mile 24, I spotted my family again but this time with a new supporter- it was John! He'd stopped. I didn't know how long he'd been there or how he was feeling. All I knew, at that moment, was that I was going to drag him across the finish line! There was no way I was letting Boston happen again with him DNFing. I grabbed his hand and pulled him off the pavement and back onto the course. </span><br />
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<span style="color: orange;">I had stopped, I was fine - in that I'd come to terms with not running to plan but was keen to finish the race regardless. I wanted to let KD's family know I was ok and thank them for their great support (with Nat) so far - also I asked where Kelly was in regards to me - metres away apparently...</span><br />
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<span style="color: purple;">After a huge hug and kiss, we were off. I asked him how he was and he explained that he wasn't good. He said he might have to run walk but I didn't care. Holding his hand, to a wave of applause, we ran off together- only just over 2 miles to go! </span><br />
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<span style="color: orange;">I was dyeing inside... I was happy to walk the rest of the way, I was gonna finish... but KD found the last drip of positivity in me (I'm quite dehydrated by now...) and we soildered on - at pace!</span><br />
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<span style="color: purple;">I focused all of my energy on motivating him and trying desperately to keep him going. I didn't care if we had to walk the whole way, John was finishing this marathon! I said every positive phrase I could think of. I pointed out every landmark we passed. We walked whenever John needed to but not for long. The crowd were incredible! Every time we started running again, the roar of the crowd was amazing. I realised pretty quickly, that with a few waves, I could get the crowd to cheer even louder. It was an incredible feeling to know that hundreds of people were cheering purely for us! </span><br />
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<span style="color: orange;">It felt like everyone was there for us. The crowd were suckers for the romance! Everytime I went from walking to being dragged along, hand-in-hand by KD the crowd gave an amazing roar... It may have looked lovely (and it was) but I was being dragged along by the most positive and most determined person I know.</span><br />
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<span style="color: purple;">The last mile was incredible. Knowing that we were nearly there and knowing that we would cross the line together felt quite overwhelming. </span><br />
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<span style="color: purple;">In the last few meters, we held hands and prepared to cross the line. Tears filled my eyes as we finished and embraced. It was such a special moment and one I'll never forget. </span><br />
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<span style="color: orange;">Agreed - a truly memorable moment, I will never ever forget running down the Mall together hand in hand - awesome! I would have cried... but I was VERY dehydrated... the joke of the afternoon has been that all I could cry is salt... I have had so many "hydration" tablet the last few days, I think I was probably finishing the race, 80% salt...</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOomwALqe5SC20jdSa_oKXsHupTKE93s6pxaynG63jy_d44StGUorBn0OLHuMzMvUffvwMI1pgg6PezXBpULtd6XxYYkiIHhhdHCV32fBHRph0TPdmWPJ3NnbWKlg_GTWDsOn6J11S8Ks/s1600/IMG-20180422-WA0002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOomwALqe5SC20jdSa_oKXsHupTKE93s6pxaynG63jy_d44StGUorBn0OLHuMzMvUffvwMI1pgg6PezXBpULtd6XxYYkiIHhhdHCV32fBHRph0TPdmWPJ3NnbWKlg_GTWDsOn6J11S8Ks/s320/IMG-20180422-WA0002.jpg" width="240" /></a></div>
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<span style="color: purple;">We crossed the line in 3 hours and 24 minutes. Not a bad time considering. But time was irrelevant for me today. There was no better feeling than crossing the finish line of the London marathon with my best friend and the man I love. </span><br />
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<span style="color: orange;">Agreed - who cares about times (we all do, intensely, but for the sake of the blog...) Our first London, finishing together... We must have run together 500+ times.... this was my favourite one - by miles!</span><br />
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<tr><td class="tr-caption" style="text-align: center;">The Maestro truly loves to see me suffer...</td></tr>
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<span style="color: purple;"><br /></span><span style="color: orange;">For anyone out there with an aspiration for running London - never give up. Always enter the ballot, always train for a good for age, take out a mortgage and run for a charity... One of THE best running experiences. I don't know 1% of London but as I ran past all the monuments, buildings, towers, bridges etc it felt like home. </span><br />
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<span style="color: orange;">Running on your own is great, it helps relieve stress and it's a great way of measuring self improvement but try to always make time for your friends and loved ones. Kelly was faced with a situation where she could have run on and banked herself a quicker time - at least 10 minutes - but for stopping and ragging me round and for sharing her moment, I will be eternally grateful.</span><br />
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<span style="color: orange;">We had a cracking weekend, congrats to all who finished - especially those in 5+ hours! I genuinely think it's just as hard to run for that long a period of time as it is to train for a Sub3 I did do it once, please don't forget... Special congrats to all the GWR runners out there. When I joined GWR, I never expected to make so many friends or especially a loved one - everyone has run amazing and improved leaps and bounds the last 12 months or so, long it may it continue. </span><br />
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<span style="color: orange;">Bye bye for now... we will no doubt be blogging again soon in the future.</span><br />
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<span style="color: orange;">Cheers, </span><br />
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<span style="color: orange;">John and Kelly</span><br />
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<span style="color: purple;"><br /></span>Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-27011725481893475232018-04-21T17:28:00.001+01:002018-04-21T17:28:37.541+01:00London Marathon Eve!<h2 style="text-align: center;">
<u><span style="color: blue;">London Marathon Training - 1 day to go! </span></u></h2>
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<u><span style="color: blue;">Key </span></u><span style="color: blue;">Both of us - blue </span><span style="color: purple;">Kelly - Purple </span><span style="color: orange;">John - Orange </span></h3>
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<span style="color: blue;">With just a matter of hours to go until we run the London Marathon, we are both getting rather excited! Here's how our week of tapering went...</span></div>
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<span style="color: blue;"><b><u>Monday 16th April 2018 </u></b></span></div>
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<span style="color: purple;">We were up early for the start of our last week of marathon training. PT with Jules. </span></div>
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<span style="color: purple;">Our session looked like this:</span></div>
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<span style="color: blue;">First, 5 of each exercises below, then 10, then 15, then 20. </span></div>
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<span style="color: blue;">Star jumps</span></div>
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<span style="color: blue;">Press ups</span></div>
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<span style="color: blue;">Squat jumps</span></div>
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<span style="color: blue;">Crunches</span></div>
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<span style="color: blue;">Split lunge jumps </span></div>
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<span style="color: blue;">One arm rotations</span></div>
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<span style="color: blue;">One leg mat hops</span></div>
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<span style="color: blue;">Dead bugs </span></div>
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<span style="color: blue;">Medicine ball clean and press</span></div>
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<span style="color: blue;">Down and ups </span></div>
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<span style="color: blue;">Followed by core work and lots of fun on the balance ball.</span></div>
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<span style="color: purple;">A relatively light session which left me feeling strong but not achy. Really enjoying these workouts and I'm sure they're having a really positive impact on my training. </span></div>
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<span style="color: orange;">As KD said - a very easy session which was perfect marathon prep. We had plans for the evening so I ran to PT: <b><u>3Miles @ 9:33MM pace</u></b> - very steady and got a lift home.</span></div>
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<span style="color: blue;"><b><u>Tuesday 17th April 2018 </u></b></span></div>
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<span style="color: purple;">Today is the first day for a while where I did no exercise at all! It was one of those days that are familiar to teachers - I started work at 7:30 am and got home at 10pm after a brilliant but exhausting day taking kids to the North Somerset Dance Festival. </span></div>
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<span style="color: orange;">Marathon dress rehearsal for me. Wearing full marathon kit: race day shorts, vest, hat, sunglasses, gels etc I ran a steady 1 mile warm up before running <b><u>2 miles on the Portway at pace: 6:35minutes per mile</u></b>. The sun was out but not high, temps were about 10/12degrees so not quite what it's gonna be tomorrow but as close to it as it's been all year. As expected and as one would hope, the short period at pace felt easy, even enjoyable. Always reassuring on race week. Finished off with a 400mtr warm down jog and a steady walk home. Washed kit and put aside ready for the weekend.</span></div>
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<u style="color: blue; font-weight: 700;">Wednesday 18th April 2018 </u><br />
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<span style="color: purple;">Our final club run with GWR before London. We had a HUGE group running the summer 6 mile route tonight. It was lovely to run the summer route for the first time this year. Over the suspension bridge and into Ashton Court. I tried out my marathon shoes and socks - oh do they feel good! There's nothing quite like the feeling of new bouncy shoes. </span></div>
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<span style="color: purple;"><a href="http://notjustabouttherunning.blogspot.co.uk/2017/04/my-experience-with-maranoia.html" target="_blank">Maranoia </a> - (Thanks Gia!)kicked in a little today as I started to feel lots of little aches, pains and twinges in my legs...not sure if they are real of a figment of my taper-addled-imagination...</span></div>
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<span style="color: purple;">6 miles at 8:25mm average pace. </span></div>
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<span style="color: orange;"><b><u>6 miles @8:19MM</u></b> running out and back to Ashton Court, across the Clifton Suspension Bridge. Lush to get out on the club summer routes and run in a shirt and without gloves.</span></div>
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<u style="color: blue; font-weight: 700;">Thursday 19th April 2018 </u></div>
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<span style="color: purple;">No running for me again today. We have been focusing on getting lots of sleep each night this week. We've also been eating well. Pasta bake today - it's important not to leave carbo loading until just the day before - we've tried to include lots of carbohydrates in our meals all week...hopefully without putting too much weight on. </span></div>
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<span style="color: purple;">In the evening, we had simultaneous sports massages. I went to Comfort Health in Clifton to see Jenny my physio for my last sports massage before London. Jenny has been really key in my progress during this marathon campaign and I am really grateful to her for the support she's given me. After 30 minutes, Jenny commented on how good my legs are feeling and how my foot is also feeling much smoother - less like massaging bubble wrap! Hooray! </span></div>
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<span style="color: purple;">I am well aware that the marathon might cause more foot problems so I have booked in another massage for Tuesday evening in anticipation! </span></div>
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<span style="color: orange;">A morning run for me before work; <b><u>3.2Miles @ 9:17MM pace</u></b> - running as slow and steady as possible. Sports massage with <a href="http://www.benandrewsfitness.co.uk/" target="_blank">Ben</a> focusing on some minor calf and achilles niggles. Ben did a cracking job of helping alleviate the pain I was getting in my lower back a couple of months ago and I left with my legs feeling fresh and raring to go.</span></div>
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<u style="color: blue; font-weight: 700;">Friday 20th April 2018 </u></div>
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<span style="color: purple;">I was suuuupppper excited when I woke up as today was the day that we were going to the expo! </span></div>
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<span style="color: purple;">I had to pop into school for a bit in the morning but I'd arranged to take the afternoon off so we could travel up to London and go to the expo today. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">We are all very excited! </td></tr>
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<span style="color: purple;">We left Bristol at 2pm and caught the train from Bristol to Paddington. After a slight delay, we arrived at 3:53pm. Next we jumped on the tube and met up with my Dad who was keen to come along to the expo with us. After a rather bumpy ride on the DLR, we arrived at the Excel center and found the expo entrance. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh45uNfBxy44gnTeMwwRxewvtTMulwE1AEQ0V7qTnwwZu9w_AliOGtI3QkwftQ07dNZz4g0PjCMa0nVRZJbTuk4TD2kjEmrvl9Etm30ZB_HIcyZrqwgHco8hDiGwwu3Tw1x5mTcMTTkDBU/s1600/IMG_20180420_182612_570.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh45uNfBxy44gnTeMwwRxewvtTMulwE1AEQ0V7qTnwwZu9w_AliOGtI3QkwftQ07dNZz4g0PjCMa0nVRZJbTuk4TD2kjEmrvl9Etm30ZB_HIcyZrqwgHco8hDiGwwu3Tw1x5mTcMTTkDBU/s320/IMG_20180420_182612_570.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">With our numbers!</td></tr>
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<span style="color: purple;">I love race expos and instantly started shopping for London Marathon clothing! We then wandered around the other stalls, eating freebies and trying all manner of running paraphernalia. Having been to the expos in Boston and Berlin, I have to say that London wasn't quite as good and considerably smaller. Going on Friday afternoon was a really good shout however, as it was pretty quiet. We didn't have to queue for anything. </span></div>
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<span style="color: purple;">On our way home we went via the cable car. It was only £2.50 as we'd been to the expo and I really enjoyed the experience. Fantastic views across London and nice to sit down after lots of walking! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmDk6dksXnp_P4czxe-jc9xpAImUPUljCZ4ENAb6BIetbrebfl7FNqM5RLknscHlxuuVzHVnuMdPvm5b5whRIaMk_nAj0AKDLd1vY5FJmEap4m2AxgzsjrsNYZf9txCAFv6pfgsBIokfo/s1600/20180420_190018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="778" data-original-width="1600" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmDk6dksXnp_P4czxe-jc9xpAImUPUljCZ4ENAb6BIetbrebfl7FNqM5RLknscHlxuuVzHVnuMdPvm5b5whRIaMk_nAj0AKDLd1vY5FJmEap4m2AxgzsjrsNYZf9txCAFv6pfgsBIokfo/s320/20180420_190018.jpg" width="320" /></a></div>
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<span style="color: orange;">A long day... Up early to get my run in before work: <b><u>3.2Mi @ 9:20MM</u></b> - legs feeling the benefits of running slow all week and last nights sports massage. A morning at work inevitably working harder than usual when just wanting a morning of taking it easy and skiving - nosuchluck. Back home, more carbs and one the train to London. KD talks through the day nicely. At the Expo I picked up a pair of branded shorts and a cotton t-shirt to add to my wardobe of day-to-day attire, 3 tshirts now! Good to get the Expo done and numbers collected meaning we can spend tomorrow chilling out/panicking!</span></div>
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<u style="color: blue; font-weight: 700;">Saturday 21st April 2018 </u></div>
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<span style="color: purple;">Today we went to Busy Park to the home of parkrun. It was a beautiful day and amazing to see that over 1400 people had turned up to run! Nat was going for a PB so we all decided to run with her and help pace her. It was great all running together. Nat ran strong and did indeed get a new PB. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">The GWR crew reunited at Bushy Park!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">There are about 20 photos like this on my phone...my Dad trying to work out how to use the camera to take pics of us running!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The final sprint for the finish!</td></tr>
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<span style="color: purple;">We've spend the rest of the day eating, resting, eating, putting our feet up, eating some more...oh and I've painted my nails GWR blue ...a vital part of my marathon preparation! </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzjhntmqIb2q6x4ElZTPSKQb5Khta8fz786tUWEU5mxlgux4aDugTAuxjDsc1lsS7lKfkZW2K4hyj1QPfBeczJ46c3q2sz_6XS6xUuGwNVZxR4DQmU0HwBqALMROI6hGOEEvpLP8B6o-M/s1600/IMG-20180421-WA0003.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzjhntmqIb2q6x4ElZTPSKQb5Khta8fz786tUWEU5mxlgux4aDugTAuxjDsc1lsS7lKfkZW2K4hyj1QPfBeczJ46c3q2sz_6XS6xUuGwNVZxR4DQmU0HwBqALMROI6hGOEEvpLP8B6o-M/s320/IMG-20180421-WA0003.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elevating your feet is very important! </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoawJlyP_79AkjGKRQGkr-U8F2jTrDwUr0FhZRjC-gl_i-H-aquJf1NyMzCyWq3oYwNwMSYz2n5_YWGf9BHLFed3GfiTzHvSp1wZrZ1P4e_TJ0bZyxAekjSTIB8fGRAQf8s69htytbrk0/s1600/IMG-20180421-WA0002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoawJlyP_79AkjGKRQGkr-U8F2jTrDwUr0FhZRjC-gl_i-H-aquJf1NyMzCyWq3oYwNwMSYz2n5_YWGf9BHLFed3GfiTzHvSp1wZrZ1P4e_TJ0bZyxAekjSTIB8fGRAQf8s69htytbrk0/s320/IMG-20180421-WA0002.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Body scanning meditation...we'll try anything...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcTztioiHUTRvcOsOo5TRobVipwA0xHg7hImCRSgTz5YUBRpybbPnlz2Ivsn3W7Uy9jG0RzpJc7W0piVjTRwd_x9dRcorFP2HPg1-DKO0y5NeaYXp8S-grQR2JgPKZblOIevY8OhMtTiY/s1600/20180421_163938.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="778" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcTztioiHUTRvcOsOo5TRobVipwA0xHg7hImCRSgTz5YUBRpybbPnlz2Ivsn3W7Uy9jG0RzpJc7W0piVjTRwd_x9dRcorFP2HPg1-DKO0y5NeaYXp8S-grQR2JgPKZblOIevY8OhMtTiY/s320/20180421_163938.jpg" width="155" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GWR blue! (My toes match but no one wants to see a pic of my feet!)<br />
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<span style="color: orange;">A lush day of taking it easy. A day of parkrun followed by carbs/water/rest - repeat. </span><br />
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<span style="color: blue;"><u><b>Race day plans, hopes, dreams and tactics </b></u></span></div>
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<span style="color: purple;">I'm not really sure what to expect tomorrow. I feel physically strong and healthy but I haven't done as much training as I'd have liked. My foot hasn't been causing me too much trouble but I honestly don't know how it will hold up tomorrow over 26.2 miles. </span></div>
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<span style="color: purple;">I would really still love to meet my target and get a sub 3. I genuinely think that, had my training gone to plan, I'd be in with a great shot at it. I'm honestly not sure if it is possible for me tomorrow or not. </span></div>
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<span style="color: purple;">I am on the Championship start and really looking forward to the experience. One thing's for sure - I'm going to make the most of it and try to enjoy it. </span></div>
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<span style="color: purple;">My plan is to go out at sub 3 pace (6:45mm) and see how it feels. I can really clearly remember how I felt at Abingdon when I ran my 3:03 in October. If the first few miles feels similar, then I'm going to go for it. All out - dig deep and see how long I can hold on for. See if I can grind out a sub 3. If I really don't think I can maintain that pace, I'll slow it down and hope for maybe a PB or at least a New York qualifying time (yes - New York 2019 is on the cards!) of 3 hours 13 minutes. </span></div>
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<span style="color: purple;">I'm prepared for it to be hard work - I'm prepared for it to hurt - Bring it on! </span></div>
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<span style="color: orange;">Similar to KD and probably every previous training plan, I do feel I could have: trained ore, trained hard, eaten better, drank less, slept more... etc blah moan etc</span></div>
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<span style="color: orange;">Target really is dependant on the weather but generally look like this:</span></div>
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<span style="color: orange;"><b><u><br /></u></b></span></div>
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<span style="color: orange;"><b><u>A = 2:53 = 6:35MM Pace</u></b></span></div>
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<span style="color: orange;"><b><u>B = PB/<2:58 = 6:45MM Pace</u></b></span></div>
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<span style="color: orange;"><b><u>C = Really hot/ginger/bad day = Finish and enjoy the experience of running my first London</u></b></span></div>
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<span style="color: orange;">KD is optimistic and positive as always. If anyone can defy the hottest day of the year, plantar fasciitis, 6 weeks of disjointed training and still hit their A goal - it's Kelly. I know she's sensible enough that if things aren't going well she'll reign it in and enjoy the day (as she did at her first marathon in Brighton 2015.) Best of luck to you and whatever happens I'll be proud always!</span></div>
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<span style="color: orange;">Best of luck to everyone running!</span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-8243651670254744672018-04-15T14:05:00.000+01:002018-04-15T14:32:20.928+01:00London Marathon Training 1 week to go!!!<h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 1 week to go!</u></span></h2>
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<span style="color: blue;"><u>Key -</u></span><span style="color: blue;">Blue - both </span><span style="color: orange;">Orange -John</span><span style="color: purple;">Purple - Kelly </span></h3>
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<span style="color: blue;">On Sunday night, we had our last alcoholic beverage as we've decided to do 2 weeks without alcohol before the marathon. We've done this in the past and found that our bodies feel much better having detoxed. </span></div>
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<span style="color: blue;"><b><u>Monday 9th April 2018 </u></b></span></div>
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<span style="color: purple;">We started the morning by driving to meet Jules in Clifton for our PT session. As it's getting closer to the marathon, I think he's starting to go a little easier on us! Feeling stronger and fitter every week.</span></div>
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<span style="color: orange;">PT in the morning and inline with tapering I opted to drive us there and back. As KD suggests a slightly easier session than usual/consecutive weeks of strength training is making us stronger.</span></div>
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<span style="color: orange;">Recovery run in the evening, <b><u>5K @ 8:30MM pace</u></b> - taper is so far agreeing ith me as 3miles is over in a flash and the legs are feeling fresh and bouncy.</span></div>
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<u style="color: blue; font-weight: 700;">Tuesday 10th April 2018 </u></div>
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<span style="color: purple;">John convinced me to have a lie in today so we went to the gym in the evening. I did 1 hour on the cross trainer! I've been building up the time gradually over the last few weeks and so it felt good to finally be able to hit the 1 hour mark. I did a 10 minute warm up, followed by 20 x 1minute efforts with 1 minute steady in between each effort and finally 10 minutes to cool down. </span></div>
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<span style="color: purple;">I still find it frustrating on the days that I can't run but the cross trainer has definitely helped. My foot is really benefiting from running every other day. </span></div>
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<span style="color: orange;">Another <b><u>5K recovery run @ 8:30mm pace</u></b> for me, finishing up at the gym to meet the GFRG where I did 5mins of cross trainer, 10 mins of rowing and 15 mins of cycling. An evening of steady cardio to work up an appetite. </span></div>
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<u style="color: blue; font-weight: 700;">Wednesday 11th April 2018 </u></div>
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<span style="color: purple;">Club night woohoo! I drove to club planning on doing the 10 mile route but everyone else wanted to do 8 so I tagged along. I guess I should really be tapering but it doesn't really feel necessary when I've not exactly been doing a high mileage anyway. The problem with running every other day is that, when I do run, I really want to make the run count so I'm struggling to 'taper' at the moment. I think I will start the taper after today's run. </span></div>
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<span style="color: purple;">The 8 mile group was really big so it was lovely to chat to different people and have a catch up. After easing into the run, I decided to move towards the front of the group and pick the pace up a little. I managed 2 miles at marathon pace (6:47 and 6:39) both felt pretty good as I was chatting at the same time. Without meaning to, I ended up doing one of my fastest times on that route which bodes well. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">I should also mention that this was the first time that I'd ran fast and forgotten that I had a foot injury! It didn't hurt at all during the run and my foot felt much more flexible and I was getting more movement from it. It also didn't hurt after the run or the next morning. </span></div>
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<span style="color: orange;">Same as KD - the club winter 8 route with 2 miles at MP =<b><u> 8miles @ 7:40MM pace</u></b> overall. KD talks about struggling with 8 miles being her long run for the week considering the <i>lack of miles</i> she's ran recently. Strange how she produces one of her quickest runs on a route we've all ran 100+ times whilst commenting on how easy it was whilst still even carrying an injury... maybe high mileage isn't what it's all about?!? </span></div>
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<u style="color: blue; font-weight: 700;">Thursday 12th April 2018 </u></div>
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<span style="color: purple;">I knew that my only time to do any exercise today would be in the morning so I set the alarm for 6am as I wanted to be in the gym when it opened at 6:30. John (begrudgingly) came with me. I did 30 mins nice and steadily on the cross trainer. I felt better for having done something. I would have liked to have done a longer session but we didn't have enough time before work. </span></div>
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<span style="color: orange;">Pointless gym work in the morning but I dragged myself to the gym as I know that if KD doesn't get her daily fix of cardio then I'll have to hear about how fat she's getting whilst she pulls on her size 6 jeans... I felt better for it having got a bit of a sweat on training on the rower and the bike so once I got out of my grouchy Gollum-like morning mode all was well! Another <b><u>5K recovery run in the evening at 8MM pace</u></b> - legs are loving the taper and raring to go - looking forward to parkrun on Saturday.</span></div>
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<u style="color: blue; font-weight: 700;">Friday 13th April 2018 </u></div>
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<span style="color: purple;">I was very aware that I hadn't been able to make it to a single yoga session this week. I'd really missed it so, while John was getting his miles in, I did my own little session. No where near as good as the real thing but my legs felt a bit better after some good stretches</span><span style="color: orange;">. </span></div>
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<span style="color: orange;"><b><u>A 5K Recovery run before work with 4 x 100mtr strides</u></b> (Strides are sprinting for a short persiod of time whilst slightly exaggerating your technique: high knees and arms pumping - good to do the days leading up to a race and a good workout to improve technique)</span></div>
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<span style="color: orange;">In the evening we went to the second installment of the <a href="https://www.facebook.com/events/2033023323378827/" target="_blank">Run Fest</a>: The Series at Westbury School. This is a really well organised event where sports people with a story or a message give advice and hitory on their sporting achievements. Both events have been inspiring, it's always nice to hear first hand about real life achievements on what you can do if you put your mind to something. <a href="https://www.facebook.com/events/2033023323378827/" target="_blank">The next one is in June - come along!</a></span></div>
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<u style="color: blue; font-weight: 700;">Saturday 14th April 2018 </u></div>
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<span style="color: purple;">Today I decided to give parkrun a try. I've not been since February and as well as missing the event itself, I also really missed the social element. I was a bit worried about running two days in a row (especially when we had our last long run planned for tomorrow) but I figured that 3 miles couldn't do too much damage. </span></div>
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<span style="color: purple;">I drove to Ashton Court and ran from the car to get a 1 mile warm up in. I felt great. My foot didn't hurt, my legs felt strong and I little part of me thought I might be able to get a pretty good time. Traditionally, I had always ran quick parkrun times in the last couple of weeks of a marathon training block so I did have a little check at the pace I would need to run for a PB (7:00, 6:43, 5:20). </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Ashton Court is unlike any other parkrun (that I've been to so far anyway..) as it is basically uphill for 1.5 miles, turn around and run back down. John frequently tells me that, to do well at Ashton Court, you need to have ran it for a number of weeks back to back...he's not wrong! I didn't take long for me to realise that a PB was not realistic but I still felt that I could get a very good time and the first lady spot. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">John's theory was proved correct when, less than a mile in, I was passed by Marie (a parkrun regular) looking super fit and very chilled. I thought to myself 'I'll catch her on the downhill' and let her pass me with a cheery hello! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Mile 1 in 7:23 - 20 seconds off PB pace shows me that I still need to work on my hill speed. Mile 2 was a bit better - 6:57. In the third mile, I was starting to feel some pain in my foot. I think the speed, downhill and very rocky ground all made for poor conditions for someone with plantar fasciitis. I managed mile 3 in 5:42 which isn't too bad but I didn't manage to catch Marie who had a fantastic run and earned herself a new PB. </span></div>
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<span style="color: purple;">I finished in a time of 20mins 44 seconds with an average pace of 6:39. Pretty pleased with that. The best part thought was hearing all the words of support and encouragement. Pretty much everyone I saw said Hello or asked me how my foot was or said how lovely it was that I was back at parkrun. The parkrun community is just fantastic. </span></div>
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<span style="color: purple;">As much as I loved going back to parkrun, I didn't love the pain I was in for the rest of the day. I spent the rest of the day doing lots of manic icing and golf ball rolling in desperate hope to get my foot feeling better ready for the long run tomorrow. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju1lnnuiUVyx66q6DecgrJNjVlA2R6Zb_wqSAWJENtrU6nPy-viBR2j3wtZDqLUfFj-_KE6oSAcVTZbR78CGLjP_55Zqe3zReScpN77mr_Geg5f1mMMwL-lxjeh9eliQKEpRWhF7jWrjk/s1600/20180415_123952.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1065" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju1lnnuiUVyx66q6DecgrJNjVlA2R6Zb_wqSAWJENtrU6nPy-viBR2j3wtZDqLUfFj-_KE6oSAcVTZbR78CGLjP_55Zqe3zReScpN77mr_Geg5f1mMMwL-lxjeh9eliQKEpRWhF7jWrjk/s320/20180415_123952.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">John leading the way on the uphill!</td></tr>
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<span style="color: orange;"><b><u>7 Miles @ 6:52MM pace</u></b> with a 3rd place finisher and time of 18:11 for me. A 30+ second improvement week-on-week for me which backs up what KD was saying about needing to visit the Asthon Court mountain regularly if you want to get anything back from it. I'd of liked to have got a Sub18 but after a week of feeling fresh and bouncy my legs had decided they'd have preferred to had stayed in bed, slow and heavy. KD is ever the optimist considering a PB attempt at a very technical parkrun whilst injured... A Sub21 time is awesome and she ran it with relative ease! I understand the London Marathon course is somewhat flatter than Ashton Court, 8 more Sub21 5K efforts will get you Sub3... #justsaying</span></div>
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<u style="color: blue; font-weight: 700;">Sunday 14th April 2018 </u></div>
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<span style="color: purple;">Last long run of the London Marathon plan!!!! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SyeR6_asoZoV-WDq1m3sKVYgQUS8_IqsadFRTkQLKal4rMn6SL9EW_xrxFVX560m6Xt_OfGdHeE_XuaLbcOXToGZ1P2zfCkqPWptzNbsvNrG-hKMlYirgfOMZoF8eGZ1sXjI-3RRZks/s1600/Screenshot_20180414-194958_Strava.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="779" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SyeR6_asoZoV-WDq1m3sKVYgQUS8_IqsadFRTkQLKal4rMn6SL9EW_xrxFVX560m6Xt_OfGdHeE_XuaLbcOXToGZ1P2zfCkqPWptzNbsvNrG-hKMlYirgfOMZoF8eGZ1sXjI-3RRZks/s320/Screenshot_20180414-194958_Strava.jpg" width="155" /></a></div>
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<span style="color: purple;">This was us at this time last year the week before the Boston Marathon. Today John, Marcus and I planned to run the same route. I even wore the same T-shirt...unfortunately it wasn't as sunny! I was however really humid. Typical. After months of training in the cold, the heat wave is due to hit on the same week as the London Marathon. So not fair! </span></div>
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<span style="color: purple;">The first few steps out the door were really painful. After 1/2 a mile I opened my mouth to tell the guys that my foot hurt too much and I was going back...but I managed to convince myself to keep going a little bit longer. Within 1 mile my foot had loosened up and was hardly hurting at all. In fact, I felt great. Once again, I was keeping up with (and sometimes leading) the boys and I even managed all of the hills without complaining! </span></div>
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<span style="color: purple;">A really great last long run that further builds my confidence for next weekend. </span></div>
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<span style="color: orange;">12 lovely miles around the trails of Ashton Court and Leigh Woods - no pressure or having to follow any plan or hit any marathon pace miles - bliss. The three of us were feeling yesterdays parkrun efforts (<a href="https://www.strava.com/activities/1507257698" target="_blank">Maestro ran a PB don't you know!</a>) but we ran together at a steady but easy pace relishing in how short a 12 mile run feels at the end of a marathon campaign. </span></div>
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<span style="color: purple;">So the plan for next week is to do PT on Monday, a slow 6 miles on Wednesday and then Bushy Parkrun (super slow) on the Saturday. I am going to keep icing and rolling my foot and try to get to a few yoga classes as well. I will also be having a sports massage.</span></div>
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<span style="color: purple;">Not long to go now! </span></div>
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<span style="color: orange;">Plan for me is similar: Steady 5K recovery runs with a dress rehearsal and some marathon pace miles on Tuesday. Feeling good and I'm really looking forward to the marathon next Sunday. No pressure like there was when we went off to Boston. No way near as many miles run this time round but personally I'm feeling faster and definitely fresher! I'm looking forward to running around London and enjoying the experience instead of looking forward to just getting it done.</span></div>
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<span style="color: orange;">KD might not feel like it but watching her training and progress from down and out injured 4 weeks a go to now, I actually think she's running stronger and faster than I have seen her run at any point over the last 4+ years - I've spent alot of miles running behind her so feel I have a reasonable knowledge. It's difficult to know as none of us have run a half marathon or 10K race which historically has resulted in PBs along the way and are reassuring along the way. Her medium-long runs with club the last few Wednesdays and particularly her Sunday runs have been ran at pace and with great form. It'll be interesting to see if her reduced mileage run up to London will get her the result she wants... if it does I cannot wait for the blog titles to come and the philosophy change; "I ran a PB on 30 miles a week" "Swap tempo runs for yoga classes" "3 rest days a week for Sub3" etc <span style="font-size: xx-small;">More than anything, I cannot wait to say I told you so...</span></span></div>
Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-60949639409564144632018-04-08T15:36:00.002+01:002018-04-08T15:36:13.579+01:00Cox-Dicks Runcamp!<h2 style="text-align: center;">
<span style="color: blue;"><span style="background-color: white;"><u>London Marathon Training - 2 weeks to go! </u></span></span></h2>
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<span style="color: blue;"><span style="background-color: white;"><u><br /></u></span></span></div>
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<span style="color: blue;"><span style="background-color: white;">Key - </span></span><span style="color: blue;"><span style="background-color: white;">Both of us - Blue </span></span><span style="color: purple;"><span style="background-color: white;">Kelly - Purple</span><span style="background-color: purple;"> </span></span><span style="background-color: white;"><span style="color: orange;">John - Orange </span></span></h3>
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<span style="color: blue;"><span style="background-color: white;">As it was week two of the Easter Holidays, John took the week off as we had planned on having our own run camp. We both love the idea of going to Kenya, America or France to Iten, Flagstaff or Font Romeu but as we aren't quite at the standard of being invited to train with the elites yet...we thought we'd have our own one! Unfortunately, with Kelly being injured it wasn't quite the camp that we'd planned on but we still managed to get a good amount of running and cross training in. </span></span></div>
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<span style="color: blue;"><span style="background-color: white;"><b><u>Monday 2nd April 2018</u></b> </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">My plan is still to run every other day to allow time for my foot to recover between runs. However, as I only did 3 miles yesterday and I want to run on Wednesday with my club, I decided to run today. I enjoyed a lovely 5 mile run with John in the evening around Ashton Court at 8:18mm average pace. My foot didn't hurt at all during the run which is brilliant. After the run I did have some tightness so did lots of icing and rolling afterwards. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: orange;">A bank holiday of too much food, drink and rubbish weather throughout. Good job we left our run till the end of the day and a nice weather window: <b><u>5Miles @ 8:20MM pace</u></b>. Nice to run in the light and around Ashton Court instead of the usual Portway route.</span></span></div>
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<span style="color: blue;"><span style="background-color: white;"><b><u>Tuesday 3rd April 2018</u></b> </span></span></div>
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<span style="color: blue;"><span style="background-color: white;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: purple;">We started the morning with PT with more of a lie in than usual as we were starting at 7am rather than 6am! </span></span><span style="background-color: white; color: purple;">I was feeling pretty awake and excited at the prospect of not having to go to work after so was really up for the session. It was one of our favourite types of workout - a competition! </span></div>
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<span style="color: purple;"><span style="background-color: white;">It's usually pretty close between us...and we both brought our A game! </span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Cardio.......ONE MINUTE SETS.......30s rest between each. </span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;"> </span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;"><i>The numbers next to each are our respective scores for each rep. </i></span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;"><u>Round 1 </u></span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Crunch and press with a 6 kg ball.....K32 J27</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Press ups .. K33 J37</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Seated rows with 10 kg K27 J32</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Elbow to knee crunches K58 J30</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Squat thrusts over small tube K27 J32</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Row 2 minutes.... K42.7 </span></span><span style="color: blue; font-family: "Helvetica Neue";">J48.8. (427m v 488 m) </span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="color: blue;"><b>Total for round 1 = K 219.7 J 206.8</b></span></div>
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<span style="color: blue;"><b>Kelly wins round 1!</b></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;"><u>Round 2 </u></span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Clean and press 12.5 kg small bar..... J32 K15</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">5kg medicine ball slams. J53 K54</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Shoulder taps with raised legs J27 K56</span></span></div>
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<span style="color: blue;"><span style="font-family: Helvetica Neue;"><span style="font-size: 15px;">Squat and press with 4kg dumbbells J26 K31</span></span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Squat and throw with 5kg medicine ball against a wall J33 K40</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Row 2 minutes...... J50.8 K</span></span><span style="color: blue; font-family: "Helvetica Neue";"> </span><span style="color: blue; font-family: "Helvetica Neue";">44.1 (508 m v 441 m) </span></div>
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<b style="color: blue;">Total for round 2 = </b><span style="color: blue;"><b>J 221.8. K 240.1</b></span></div>
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<span style="color: blue;"><b>Kelly wins round 2!</b></span></div>
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<u style="color: blue; font-family: "Helvetica Neue";">Round 3</u></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Bicep Curls with 10kg bar K19 J33</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Squats holding 10kg K34 J31</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Shoulder press with 10kg bar K25 J34</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Squats to floor with 2 X 15kg dumbbells K22 J27</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Squat jumps K46 J44</span></span></div>
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<span style="font-family: "Helvetica Neue";"><span style="color: blue;">Row 2minutes </span></span><span style="color: blue; font-family: "Helvetica Neue";"> </span><span style="color: blue; font-family: "Helvetica Neue";">K42 </span><span style="color: blue; font-family: "Helvetica Neue";">J50.1 (420m v </span><span style="color: blue; font-family: "Helvetica Neue";">501m</span><span style="color: blue; font-family: "Helvetica Neue";">) </span></div>
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<span style="color: blue;"><br /></span></div>
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<b style="background-color: transparent; color: blue;">Total for round 3 = </b><span style="color: blue;"><b>K188 J219.1</b></span></div>
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<span style="color: blue;"><b>John wins round 3!</b></span></div>
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<span style="color: blue;"><b><u>Final overall total of all 3 rounds = </u></b></span></div>
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<span style="color: blue;"><b><u><br /></u></b></span></div>
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<span style="color: blue;"><b><u>K647.8. J647.7</u></b></span></div>
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<span style="color: blue;"><b><u><br /></u></b></span></div>
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<span style="color: blue;"><b><u>Kelly wins by 0.1!!!!</u></b></span></div>
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<span style="color: purple;"><span style="background-color: white;">A brilliant session- hard work but great fun. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">In the evening, I went to yoga ...I think I'm addicted! </span></span></div>
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<span style="background-color: white;"><span style="color: orange;">A massive PT session where I thought I was gonna lose the competition by a long way... Turned out to be very close in the end! It's great to compete as I think if I were strength training on my own in the gym I wouldn't get the gains of having proper instruction and competing against someone of a similar/better level.</span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: orange;">I ran in the evening... Being that we're on holiday (napping daily) I thought a PT + Speed Work day would be OK... Trying my best to emulate the <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro's</a> training, I did the <a href="https://www.runnersworld.com/yasso-800s" target="_blank">Yasso800 workout</a></span></span></div>
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<span style="color: orange;">Historically this workout was used as a target marathon time indicator. I don't think it's far out but regardless it's really tough but good speed work session.</span></div>
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<span style="color: orange;">The idea is, if you are targeting 3:00 for the marathon - you need to be running 800mtr efforts in 3minutes. 10 efforts with a 1-2minute walking recovery in between.</span></div>
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<span style="background-color: white;"><span style="color: orange;">I'm targetting <b><u>2:54 at London</u></b> so my <b><u>800mtrs</u></b> needed to be around</span></span></div>
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<span style="background-color: white;"><b><u><span style="color: orange;">2minutes 54 seconds (5:48MM pace)</span></u></b></span></div>
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<span style="background-color: white;"><b><u><span style="color: orange;"><br /></span></u></b></span></div>
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<span style="background-color: white;"><span style="color: orange;">My splits looked like this: <b><u>2:55, 2:52, 2:44, 2:40, 2:44, 2:47, 2:44, 2:50, 2:52, 2:51</u></b></span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: orange;">Success - the first effort was close but all the efforts were on or under marathon pace target. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: orange;">A 15 second split (2:40 - 2:55) but there was a very strong head wind in one direction making <b><i>feeling</i></b> the pace hard work.</span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: orange;">The workout was tough! In hindsight, even with a day of rest, doing any kind of speed work after PT probably not very sensible. Doing the workout solo not very bright either. I think we've both said before throughout the blogs, any kind of speed work, be it marathon pace blocks or an LT workout or even racing on the Prom is a lot easier in a group. Note to self for future campaigns: Yasso800s in a group, no PT and not in a wind tunnel!</span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><b><u>10Miles @ 7:15MM pace with Yasso800s</u></b></span></span></div>
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<b style="color: blue;"><u>Wednesday 4th April 2018</u></b><span style="background-color: white; color: blue;"> </span></div>
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<span style="color: purple;">John is on a mission to improve his press ups...and not one to be left out, I decided to join in with his 50 press ups a day challenge! Day one complete. </span></div>
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<span style="color: purple;"><span style="background-color: white;">Wednesday nights are GWR club nights. I was planning to do the 10 mile route which I haven't done for 4 weeks since I was first injured. Running every other day means that for every run I do, I feel fresh and energetic. I ran with our sub 3 London Marathon crew. In the past I've been struggling to keep up with their pace. But today I was bounding along happily and easily keeping up with the boys. 10 miles done with an average pace of 7:28mm with 3 speedy miles at 7mm down the Portway. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;">Knackered! After a 4mile plod from home to club I made it round the winter 10 route with the gang but felt horrendous throughout. Proper <a href="https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness" target="_blank">DOMSed</a> after yesterdays PT and speedwork. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><b><u>14miles @ 7:48MM pace</u></b> looks good but I was being carried by my running club buddies. This feeling relates back to the speedwork: On my own I'd have probably span out 10 miles at 9MM pace but being in a group, you want to keep up and the discussions help take your mind off the pains and wanting to stop. Great to see KD running strong - so strong that she actually left me behind, speeding off down the Portway!</span></span></div>
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<b style="color: blue;"><u>Thursday 5th April 2018</u></b><span style="background-color: white; color: blue;"> </span></div>
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<span style="color: purple;"><span style="background-color: white;">A spot of cross training today! We went for a bike ride! I'm really keen to cycle to work...but I am very under confident on my bike. I wanted to do a test-ride to try out my route to work and see what it was like. After a very slow start, I got used to it and actually started to enjoy it. Luckily, almost the entire route is on cycle paths so it's pretty safe. Hopefully the weather will be good next week and I can give it a go for real! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">John really loves selfies! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">As I didn't have time to go to a yoga class today, we decided to do our own yoga! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">We started with some sun salutations followed by different stretches like high lunges and then worked on our bird positions - pigeon and (the ultimate challenge) crow. </span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">John has mastered the crow!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Expert press ups</td></tr>
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<span style="color: orange;"><br />What do couples normally do when they're bored and on holiday... Cross train! A well taught home yoga class with Sensei Dicks instructing the moves... I'm rubbish at yoga: I can't touch my toes and some days I can't reach my knees BUT after some stretching and various animal titled poses I do feel better for running and less likely to get injured. </span><div>
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<span style="color: orange;">The cycle was fun - KD cycles fine and could commute to school no probs if she wanted to. Nice to get the legs spinning in a different way.</span></div>
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<span style="color: orange;">After all the cross training, KD went off to Yoga and I had a recovery plod around the harbourside with the <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro</a> in blissful sunshine. <b><u>5Miles @ 8:43MM pace</u></b> and my legs are starting to forget what I did to them on Tuesday. </span><br /><div style="text-align: left;">
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<b style="color: blue;"><u>Friday 6th April 2018</u></b><span style="background-color: white; color: blue;"> </span></div>
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<span style="color: purple;"><span style="background-color: white;">As I didn't run yesterday, today I could run hoooray! 5 miles down the towpath for the first time this year. It's lovely to be able to start running our summer routes again now. 8:40mm average pace so nice and gentle - it felt super easy. Really looking forward to pushing myself during Sunday's run. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">After doing lots of yoga classes on my own recently, today I was joined by John. I always enjoy doing yoga together. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">In the afternoon I went to see Jenny my physio again. As my foot is improving so much, I asked her to do a little bit of work on it but also to massage my calves and hamstrings on both legs. I have noticed that the muscles in my left leg are aching more and more - I guess this is because I've been doing so much stretching and massage on my right leg to try and heal the PF on my right foot. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">Thankfully, Jenny sorted my left leg so I left feeling more balanced! </span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><b><u>5Miles @ 8:30MM pace</u></b> - more recovery running and legs defo over Tuesday's efforts now. Nice to try out a different route and explore the Towpath. A few more weeks and it should be dry enough to run all the way up to Pill. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;">After yesterdays home Yoga, I had my arm twist to go to a professional taught class. It was a slow and easy session, just what I needed and we worked specifically on hips and ITB. I left the class feeling relaxed and legs feeling fresh and ready for tomorrows parkrun!</span></span></div>
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<b style="color: blue;"><u>Saturday 7th April 2018</u></b><span style="background-color: white; color: blue;"> </span></div>
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<span style="background-color: white;"><span style="color: purple;">No running for me today. I was planning on going to parkrun to marshal (but they didn't need any more help) or to cheer on my friends - especially Dan for his 100th run. But, as it was so wet and minging out, I decided that standing in the rain for over 30mins wasn't the best idea! </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">Instead, I headed for the gym. 30 mins steady on the cross trainer before walking across to yoga.</span></span></div>
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<span style="background-color: white;"><span style="color: orange;">With the weather as KD described, staying in bed was the best option really! BUT - I wanted to get my run done so I could celebrate marathon expert and fellow <a href="https://www.amazon.co.uk/Advanced-Marathoning-Peter-Pfitzinger/dp/0736074600" target="_blank">P&D</a> enthusiast <a href="https://www.strava.com/athletes/9519603" target="_blank">Dan's</a> 100th parkrun and get home early to spend the rest of the day eating!</span></span></div>
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<span style="background-color: white;"><span style="color: orange;">parkrun was hard. Wet and windy and the course inevitably full of puddles. I started quick and just wanted to get it over and down with. Out and back in 18:48 got me 2nd place - over 2 minutes behind the mountain goat first place effort and when I crossed the line and looked at my watch my body felt more like I'd run a 17:48... Dan and the Maestro crossed the line shortly after, not too far off their target of Sub19 but feeling the pains of the unavoidable conditions. Good to be back at parkrun after 6+ weeks off - gonna have another go next week and hope conditions are kinder and the tapering means even fresher legs. </span></span></div>
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<b style="color: blue;"><u>Sunday 8th April 2018</u></b><span style="background-color: white; color: blue;"> </span></div>
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<span style="color: purple;"><span style="background-color: white;">Today was the big one! My final big push and a bit of a tester really to help me decide what my Marathon race pace should be. The last proper long run with some fast miles thrown in to see how I cope. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">We ran to meet the Maestro at the Suspension Bridge (for once we were early!). We ran across the bridge and then turned right and headed down towards Pill. This is quite an undulating section and I usually find myself lagging behind the boys. Not today! Once again, my legs felt fresh (especially after my massage) and I felt like I could run all day. I was getting quicker and quicker and at some points, I actually opened up a gap between me and the boys behind! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">I managed 3 miles at a good speed during the first half of the run: </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">Mile 5: 6:50</span></span></div>
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<span style="color: purple;"><span style="background-color: white;">Mile 6: 6:45</span></span></div>
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<span style="color: purple;"><span style="background-color: white;">Mile 7: 6:47 </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">We then ran over the Avonmouth bridge across the M5. This was the only time during the run where I couldn't keep up with the guys. I must work on this section in the future - especially as it's a Strava segment! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">In the second half, once again I was keeping pace with John and the Maestro and I was still feeling good. We agreed to do 3 more miles at pace on the Portway. I didn't think I'd be able to keep up as their marathon pace is 6:40 (and they often run their training MP miles quicker than that!) but again I surprised myself and was running just behind John. </span></span><span style="background-color: white; color: purple;">He spotted me and encouraged me to get ahead of him and keep the pace. The next 3 miles were awesome. John went into full Coach Cox mode: encouraging me, reminding me of the pace, how far I had to go and pushing me to improve. It felt great to have his help and support and I was keen to impress him and show him how good I was feeling. </span></div>
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<span style="background-color: white; color: purple;">I managed the next 3 miles of efforts at: </span></div>
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<span style="background-color: white; color: purple;">Mile 12: 6:43</span></div>
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<span style="background-color: white; color: purple;">Mile 13: 6:43</span></div>
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<span style="background-color: white; color: purple;">Mile 14: 6:36 </span></div>
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<span style="background-color: white;"><span style="color: purple;">A total of 15 miles done for the run. On an undulating route I managed an average pace of 7:26mm. </span></span></div>
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<span style="color: purple;">A really positive run which has made me believe that my dream of running sub 3 hours for the London Marathon might actually be possible. 2 more weeks of training - although I am going to start tapering a bit - and hopefully my foot can continue to improve. </span></div>
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<span style="color: orange;">A fun long run to finish off a great week on holiday/Cox-Dicks Home Run Camp. </span></div>
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<span style="color: orange;"><b><u>16 miles @ 7:21MM pace</u></b> with some marathon pace miles thrown in for good measure. Feeling a little achy after yesterdays parkrun I was more than happy to sit at the back of the pack and watch the revitalised, springy, gazelle like Gluten Free Running Girl take the lead and show us how it's done! (After 4 years of running the same routes, it's lovely that she still needs to turn back and check with the Maestro whether we're going right or left up ahead!)</span></div>
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<span style="color: orange;">We all ran strong throughout which was reassuring as it was gonna be our last long run before London Marathon in 2 weeks time. Personally I feel I've got no problem running the 26.2 mile distance and I feel like our target of 2:54 is realistic this time round - although London is similar in stature as an occasion to Boston I'm hoping it's going to be different in stature to the Boston mountain like course! Maestro always runs strong and KD ran amazingly today - considering just 3 weeks ago she was considering throwing away all her trainers as her foot was broken and life was over...</span></div>
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<span style="color: orange;">Another 65+ mile week for me - time to start tapering! Less miles but keeping the pace and intenstiy up.</span></div>
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<span style="color: blue;">Totals for the week:</span><span style="color: purple;"> </span></h2>
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<span style="color: purple;">Kelly - 35 miles </span></h2>
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<span style="color: orange;">John - 65.5 miles</span></h2>
Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-78997304303935713842018-04-02T17:37:00.003+01:002018-04-02T17:37:44.635+01:00A couple that trains together, stays together! <h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 3 weeks to go!</u></span></h2>
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<span style="color: blue;">Key -</span><span style="color: blue;">Blue - Both of us </span><span style="color: orange;">Orange - John</span><span style="color: purple;">Purple - Kelly</span><span style="color: blue;"> </span></h3>
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<span style="color: blue;">We've both had a really positive week of training and both really enjoyed running and training together again. Here's a pic of us doing our Jelly (John and Kelly) squats! </span></div>
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<span style="color: blue;"><b><u>Monday 26th March 2018</u></b> </span></div>
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<span style="color: purple;">Easter Holidays Woohoo! We were however, still up at 6am to go to PT as normal. I didn't want to put too much stress on my foot so I decided to drive, rather than run as normal, to PT. </span></div>
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<span style="color: purple;">Our session with <a href="https://www.oakfieldspt.co.uk/trainer/jules-taylor/" target="_blank">Jules</a> today looked like this: </span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;"><span style="color: blue;">Squat and press with 2x 5kg dumbells, followed by squat thrusts then mountain climbers. 20 secs, 40 secs, 60 secs. </span></span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;"><span style="color: blue;">Squat and press with 10kg plates, followed by </span></span><span style="color: blue; font-family: "Helvetica Neue", serif, EmojiFont;">Squat jumps then ski hold </span><span style="color: blue; font-family: "Helvetica Neue", serif, EmojiFont;">20 secs, 40 secs, 60 secs. </span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;"><span style="color: blue;">Press ups, followed by p</span></span><span style="color: blue; font-family: "Helvetica Neue", serif, EmojiFont;">lank foot jumps then p</span><span style="color: blue; font-family: "Helvetica Neue", serif, EmojiFont;">lank hold. </span><span style="color: blue; font-family: "Helvetica Neue", serif, EmojiFont;">20 secs, 40 secs, 60 secs. </span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;"><span style="color: blue;">Crunches, followed by leg raises then sit ups reaching to feet. </span></span><span style="color: blue; font-family: "Helvetica Neue", serif, EmojiFont;">20 secs, 40 secs, 60 secs. </span><span style="font-family: "Helvetica Neue", serif, EmojiFont;"><span style="color: blue;"> </span></span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;"><span style="color: blue;">Single leg down and ups. X3.... X5.....x8......Each side. </span></span></div>
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<span style="background-color: transparent; font-size: 15px;"><span style="color: blue; font-family: Helvetica Neue, serif, EmojiFont;">Medicine</span></span><span style="font-family: "Helvetica Neue", serif, EmojiFont; font-size: 15px;"><span style="color: blue;"> ball alternating hand press ups x10</span></span></div>
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<span style="color: blue;"><span style="font-family: Helvetica Neue, serif, EmojiFont;"><span style="font-size: 15px;">balance throws 3kg, 5kg , 8kg X10 each way followed by elbow to knee crunches in between alt throws . X3</span></span></span></div>
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<span style="color: blue; font-family: Helvetica Neue, serif, EmojiFont;"><span style="font-size: 15px;">Balance ball throws to finish. </span></span></div>
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<span style="color: purple;">A really good session - enjoyable and challenging. </span></div>
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<span style="color: purple;">At lunchtime, I went to a yoga class which helped me stretch out after this morning's efforts. </span></div>
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<span style="color: orange;">I ran to and from PT - <b><u>5Mi @ 8:33MM Pace</u></b></span></div>
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<span style="color: orange;">After 3 weeks without PT - coming back was a real shock to the system. In hindsight, a Sunday night pub crawl wasn't ideal prep and it seems like my arms and upper body had assumed that I'd retired from any kinda strength work all together! A really tough session for me but it was good to get started again with staying strong and cross training. </span></div>
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<b style="color: blue;"><u>Tuesday 27th March 2018</u></b><span style="color: blue;"> </span><span style="color: blue;"> </span></div>
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<span style="color: purple;">I had more of a lie in today before heading to the gym ready to try a cross trainer workout. A couple of people have pointed me in the direction of <a href="https://www.youtube.com/watch?v=So4mNoszYvM" target="_blank">a vlog by Eilish McColgan </a> in which she gives suggestions for workouts to do on a crosstrainer that are pretty much as good as running. Today, I did:</span></div>
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<span style="color: purple;">A 5 min warm up followed by 20 x 1 min efforts. I aimed to get all of my efforts at or above 100rpm and I definitely felt like I was working hard. I managed 7 miles in 46 mins. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8jIKJiksb8daE1SIvcfScuSZNkVo23I4ArPeKTmP38jonpZj3KRcZ5Blu7w3HLrblYTr4I54F7hH5W5ZSQ5Lt8SEJRI075ZdnAY4P0rHQETHtvL4DSXWGchQQlU-o1zEqLoJuv9smIE8/s1600/20180327_114632.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8jIKJiksb8daE1SIvcfScuSZNkVo23I4ArPeKTmP38jonpZj3KRcZ5Blu7w3HLrblYTr4I54F7hH5W5ZSQ5Lt8SEJRI075ZdnAY4P0rHQETHtvL4DSXWGchQQlU-o1zEqLoJuv9smIE8/s320/20180327_114632.jpg" width="240" /></a></div>
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<span style="color: purple;">In the evening, I did another yoga class. It was slightly harder today after pushing hard in the gym but I still feel like I'm making good progress with my flexibility and strength. </span></div>
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<span style="color: orange;">A GA run with the <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro</a> for me - becoming a weekly workout! <b><u>11Miles at 7:20MM</u></b> pace and feeling fresh considering yesterdays PT session.. I did 5K @ MP as well - Plan on doing this most workouts now over the net couple of weeks before properly tapering down before the marathon.</span></div>
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<b style="color: blue;"><u>Wednesday 28th March 2018</u></b><span style="color: blue;"> </span><span style="color: blue;"> </span></div>
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<span style="color: purple;">After a 3 days of not running, my foot felt amazing. No pain at all when I walked and only a slight pain when I pressed hard, with my finger, into my heel. I am still rolling and icing every day and I've added in a new routine which is performing a calf stretch every time I brush my teeth (one calf while I brush one side of my teeth and the other calf during the other side!). I am continuing to wear foot pads when I am not wearing supportive shoes. I have also taken on board Jenny's </span><span style="color: purple;">(my physio) recommendation to go back to wearing my compression socks while running. </span></div>
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<span style="color: purple;">I did another yoga class again today - I think I might be addicted! </span></div>
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<span style="color: purple;">In the evening, I went (for the first time in ages) to my running club! It was really great to be back running with John and all our friends at Great Western Runners. It was lovely to see everyone and catch up with how their training has been going. I wanted to try running 8 miles today - which would be my longest run for 3 weeks. </span></div>
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<span style="color: purple;">I was overjoyed to be back running with my friends. The 8 miles felt really good. I even managed to get one mile at sub 7mm pace which felt brilliant. My legs feel incredibly fresh and bouncy. </span></div>
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<span style="color: purple;">When I got back to the club and took off my shoes however, I could feel that pain in my heel come back. It hurt to walk again and I hobbled around the changing room and had a shower. We had decided to stay at the club for dinner and a couple of drinks which was great but meant that I didn't have access to my iced water bottle or golf ball...I had to improvise - I got some ice from the bar and managed to ice my foot which helped. But, once again, I was wondering if I'd put myself back again? </span></div>
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<span style="color: orange;">DOMS - Delayed Onset Muscle Soreness- PT has caught up with me... <b><u>12Miles @ 7:46MM </u></b>pace and it felt hard... Legs felt slow and heavy. I was tired from PT. I had planned 14 miles but decided it was sensible to cut the workout short.</span></div>
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<b style="color: blue;"><u>Thursday 29th March 2018</u></b><span style="color: blue;"> </span><span style="color: blue;"> </span></div>
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<span style="color: purple;">Another yoga class today and I could definitely feel the pain in my foot. In the afternoon I went to see Jenny my physio to see what she thought. She could feel that it was still not 100% but urged me not to worry that some of the pain had returned. She reminded me that the pain wasn't as bad as before and that, if I am going to run on it, I had to expect some pain afterwards. She gave it a really thorough massage which instantly made it feel better. Jenny asked me when I was planning to run again and I explained that I had a 'long run' planned in with John and Marcus for the next day. She advised me not to run if my foot hurt when I first got out of bed tomorrow morning. </span></div>
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<span style="color: orange;">Still feeling tired... I reduced my miles again and I ran <b><u>3miles</u></b> instead of 5 -<b><u> 8:30MM</u></b> pace around the harbourside. Big workout planned for Friday so I was hoping the reduced miles today and Wednesday would be reward with a fresher feeling body tomorrow. </span></div>
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<b style="color: blue;"><u>Friday 30th March 2018</u></b><span style="color: blue;"> </span><span style="color: blue;"> </span></div>
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<span style="color: purple;">I woke up with a slight trepidation...not wanting to put my foot down in case it hurt...thankfully, when I touched down, there was no pain at all. The combination of Yoga and Physio had done the trick and my foot hardly hurt at all. </span></div>
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<span style="color: purple;">I was delighted because I had really been looking forward to running 'long' with John and Marcus again. The plan was for me to do the first 10 miles and then head home leaving them to continue to at least 20 miles. </span></div>
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<span style="color: purple;">We set off at a good sub 8 min mile pace which felt really comfortable. I was eager to keep up with the boys (in other long runs before I was injured I often struggled to keep up and was left trailing). Gradually, we increased the pace to around 7mm. Still I found the pace relatively easy. Grinning from ear to ear, I was running in step with the boys and feeling pretty smug! </span></div>
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<span style="color: purple;">We turned around the 5 mile mark and the boys decided to try 3 marathon pace miles. I'm at a point now where I'm not sure what my marathon pace should be but I thought I'd try some at sub 3 hour pace to see how it felt. The first mile I did in 6:40 mm pace which felt really good. Mile 2 was 6:47 I was working a bit harder now. Mile 3 was 6:47 again. By this point my hamstrings were feeling a bit tight -probably from the faster miles on Wednesday. I finished off with two miles to cool down. 10 miles done at an average pace of 7:17mm. </span></div>
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<span style="color: orange;">Long run -<b><u> 22Miles @ 7:25MM</u></b> pace - Boom! This will be the longest run now before the London Marathon in 3 weeks time. When we set out, I was still feeling a tad fatigued still from Monday's PT session but I was keen to get this workout banked/out the way. The <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro</a> and I managed 6 miles at Marathon pace - <6:40MM - it was hard but not uncomfortable. It's been miserable conditions for running the past few months and today wasn't an exception - we seemed to be running constantly into the cold easterly breeze. This being the case I feel we deserve some good karma come race day. 'T was lush to be running with the GFRG and very exciting to see her running so strong and quick - she's coming back from injury much stronger and faster than I anticipated... This is great to see and great for me as it means my runs are a lot less lonely but I do hope she doesn't revert back to bad habits - over training, junk miles, not enough Xtraining... etc </span></div>
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<b style="color: blue;"><u>Saturday 31st March 2018</u></b><span style="color: blue;"> </span><span style="color: blue;"> </span></div>
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<span style="color: purple;">Another yoga class for me today. I was feeling yesterday's run; my legs were a lot tighter and I wasn't able to bend and stretch as much as in recent days but I guess that's to be expected. Despite this, my foot felt amazing. It didn't hurt at all! I really wasn't expecting that - especially with how it felt after Wednesday's run. </span></div>
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<span style="color: purple;">We spend the rest of the day eating copious amounts of chocolate - oops! However, I did burn 300 calories on my Aunty's 'twist and spin' trainer! </span></div>
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<span style="color: orange;"><b><u>5Miles at 8:30MM pace</u></b> - not feeling too bad today considering yesterdays workout - I think all of the PT fatigue has finally gone! </span></div>
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<b style="color: blue;"><u>Sunday 1st April 2018</u></b><span style="color: blue;"> </span></div>
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<span style="color: purple;"><span style="background-color: white;">We had my sister and her boyfriend staying this weekend so I had some company for yoga today. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;">After yoga, I did a little 3 mile run. It was a beautiful sunny day, my foot didn't hurt at all. It felt incredible to run pain free! </span></span></div>
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<span style="color: orange;"><b><u>8Miles @ 7:15MM pace</u></b>. After an unusual lie in and finding an equally unusual hour of good weather - I headed out to Ashton Court and enjoyed a few miles of off road, hilly trail running - LUSH - running free and easy, no aches or niggles I even managed a Sub6MM without really meaning to.</span></div>
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<span style="color: purple;">So 20.1 miles done for the week. It still feels really low to me and part of me is still desperate to run more but I am starting to understand and feel the benefits of resting more and making every run count. I am planning to continue next week in a similar way - still doing lots of yoga and cross training but upping the miles a bit. I feel like my foot is really close to being completely better so I'm feeling more and more positive every day that the London Marathon could still be a success for me! </span></h4>
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<span style="color: orange;"><b>A week of good running for both us. Glad to have had a positive last long run and I'm looking forward to a couple of weeks of starting to wind down and some sessions at marathon pace. KD is itching to revert back to trying to be top of the miles leaderboards and quickly forgetting how strong her running has been the last 2 weeks on reduced miles and focused workouts... Please can readers/KD fans reassure her that running 26.2miles isn't the problem - after the last 3 weeks she's endured - it's getting to the start line.</b></span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-41275145478050137632018-03-25T18:03:00.002+01:002018-03-25T18:03:10.078+01:00We can see the light!<h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 4 weeks to go!</u></span></h2>
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<span style="color: blue;"><u>Key -</u></span><span style="color: blue;">blue - both of us </span><span style="color: purple;">Purple -Kelly </span><span style="color: orange;">Orange -John </span></h3>
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<span style="color: blue;"><u>Monday 19th March 2018 </u></span></div>
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<span style="color: purple;">Is there a better way to start the last week of term than with a snow day?! I couldn't believe it when I looked out of the window and saw the ground covered in a beautiful white blanket. It was 5am and we were planning on going to PT. As I'd ran yesterday, I didn't want to run today so I planned to drive...only when we went out to the car we found dangerously icy conditions. I didn't feel comfortable driving so we went back to bed and waited for confirmation of school being closed! </span></div>
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<span style="color: purple;">Not wanting to miss out, John took the day off too and for the second time in a month, we had a lovely, relaxing snow day. </span></div>
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<span style="color: purple;">At lunch time, John went out for a run so I went to the lunchtime yoga class. I am really feeling the benefit of these yoga sessions. It is definitely helping my muscles to be doing so much stretching. </span></div>
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<span style="color: orange;">A later than planned recovery day for me due to the snow day: <b><u>6Miles @ 8:02MM pace </u></b></span></div>
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<span style="color: orange;">A not-so-long run the day before and a relative short week of miles and no PT meant for very fresh and springy legs, a welcomed feeling.</span></div>
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<u style="color: blue;">Tuesday 20th March 2018 </u></div>
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<span style="color: purple;">We were up early this morning to head to the gym. It opens at 6:30 so we made sure we were there right when it opened so we could get 30mins of training in before we have to get ready for work. I did 3.1 miles on the cross trainer in 25 mins. Pretty pleased with that - it felt relatively easy and didn't hurt my foot at all- clearly a good exercise for PF. As I don't know how long it will take for my plantar fasciitis to clear up, my plan is to do a lot more on the cross trainer so that I don't lose too much fitness. </span></div>
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<span style="color: purple;">In the evening, I went to yoga again. I amazed myself with my new found flexibility! Usually in yoga, I'm the uncoordinated one who is giggling, falling over and generally looking like a buffoon...today however, I was holding the poses steady, getting my arms and legs straight and feeling rather coordinated! I got home eager to show John...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSw0WQhGTITF2M9-5g3M9iv5Q3P-ryGSBBBMytGb1Zp94XyCHuYo81GlNpEnwZX_BLXy5rc6Po18wgQAJ7xZS6bNL8-a-MUuzxKz3naIIjAE5T1RYq6_ChOh6RJNQ3LfB5w44Xd-ENZ4Q/s1600/20180325_122559.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSw0WQhGTITF2M9-5g3M9iv5Q3P-ryGSBBBMytGb1Zp94XyCHuYo81GlNpEnwZX_BLXy5rc6Po18wgQAJ7xZS6bNL8-a-MUuzxKz3naIIjAE5T1RYq6_ChOh6RJNQ3LfB5w44Xd-ENZ4Q/s320/20180325_122559.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinHGwgGXBOn_hSTP-t7Y18kqbJpv9by2wZlFlphsbtC_tQyHoEJcAIPhEh7zTtBSO1g5qJNkRHlR2-dmxqLq1D5J0SSg0zdMhOXLYJpOKnMp8m0-00_JVNQkvscvY1NV4hqpLDyHXUesQ/s1600/20180325_122500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1201" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinHGwgGXBOn_hSTP-t7Y18kqbJpv9by2wZlFlphsbtC_tQyHoEJcAIPhEh7zTtBSO1g5qJNkRHlR2-dmxqLq1D5J0SSg0zdMhOXLYJpOKnMp8m0-00_JVNQkvscvY1NV4hqpLDyHXUesQ/s320/20180325_122500.jpg" width="320" /></a></div>
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<span style="color: purple;">I can touch the floor! I can reach my feet! It's a miracle! </span></div>
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<span style="color: purple;">It's nice to see that there are some benefits to not running! </span></div>
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<span style="color: orange;">A medium long run with the <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro</a> for me. I spent the first half running steady with some intermittent strides and the second half running strong throughout: <b><u>11Miles @ 7:37MM</u></b></span></div>
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<span style="color: orange;">Was good to run with someone instead of solo and good to have a chat and blow off some steam at the same time. With the Prom race coming up on Thursday, this was to be my longest run before the weekend.</span></div>
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<u style="color: blue;">Wednesday 21st March 2018 </u></div>
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<span style="color: purple;">John went out early for a run today so I went back to the gym to see if I could improve on my 5k cross trainer PB time! I smashed it! 22 mins - boom! A 3 minute PB. </span></div>
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<span style="color: purple;">As much as I am actually starting to enjoy cross training and yoga classes, I am still desperate to run. Tomorrow is the next Weston Prom 5 mile race. I am keen to run because firstly, just because I really want to run, secondly, I'm part of a team and I really didn't want to let the team down. John and I disagreed on whether I should run or not...I was tempted to run it slowly to count for the team but not to race it flat out. We decided instead to ask a professional's opinion. </span></div>
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<span style="color: purple;">I booked an appointment to see Jenny my Physio at the Triathlon Shop. While she confirmed what I thought, that my PF was feeling better than it had last week, she advised me to listen to John and not race tomorrow. She knows me well and knows that I'd struggle to be in a race environment and not race! </span></div>
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<span style="color: purple;">She did some massage on my foot and right leg and also did some ultrasound treatment which stimulates cell growth and some people believe can help in repair. Jenny informed me that lots of people debate if it actually works but we agreed that it was worth a try - it can't do any harm! </span></div>
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<span style="color: purple;">I asked Jenny when it would be alright for me to start running again. She asked me when my foot hurt. I explained that it doesn't hurt when I walk or do yoga or cross training. She asked if it hurt when I first stepped out of bed and I told her that it doesn't anymore. She said, based on that information, that it would probably be OK for me to start building some running back in. She advised that I keep rolling with the golf ball and ice bottle and that I only run every other day or every third day. She explained that lots of people find that they can run with PF as long as they've warmed up their foot muscles well before hand. </span></div>
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<span style="color: purple;">I then asked what sort of distances she thought I could do and if it would make my PF any worse if I did speed work. She said that PF is very different in different people so there is no right or wrong answer. But she advised that I try building up to a longer run and try some speed work and see how it feels. I'm keen to get a balance between training but not making my injury any worse. I want to try running again but I am also prepared to rest more if I feel that running is making my foot worse. </span></div>
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<span style="color: purple;">When I got home from physio, John helped me make a recovery training plan for the last 5 weeks of marathon training. It includes lots of cross training and yoga still and runs every few days. It may have to change if my foot gets worse but I feel better having a plan to follow - even if it is very different to the one I intended to follow at the start of the campaign! </span></div>
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<span style="color: orange;"><b><u>5Miles at 8:20MM pace</u></b> for me - a recovery run before tomorrows Prom race. I ran out along the Towpath for the first time this year. It's dry and in good shape and it was nice to run under the Clifton Suspension bridge the other side of the river and without any traffic. Back to running solo trying to clear my head after some disagreements the night before with KD on how she is to move on from this injury but more immediately whether she should run Weston Prom or not. I don't think anyone who is injured should race. Physically it makes no sense but on top of that, the psychological battering of not running your best on top of the injury is not a positive step forward... It's been a massive struggle for the GFRG managing and recovering from this PF injury and it's been similarly tough trying to support someone who is almost indestructible and relentlessly positive.</span></div>
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<u style="color: blue;">Thursday 22nd March 2018 </u></div>
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<span style="color: purple;">While John was out at Prom, I went to the gym. Today I did 4 miles in the cross trainer before going to yoga. As I've still got no pain when walking or cross training, I've decided to try a 3 mile run tomorrow morning. Fingers crossed! </span></div>
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<span style="color: orange;">Well done to KD making the sensible decision to not race and focus on recovery :-)</span></div>
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<b><u><span style="color: orange;">Prom for me: 5th place in 28:05</span></u></b></div>
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<span style="color: orange;">A 3mile warm up before hand in less than ideal conditions. A very strong headwind. On the start line and ready to go, a smaller field than usual - getting closer to London this weekend had the Gloucester 20 race, brilliant prep for London but it did mean some runners gave Prom a miss. Whereas last race I ran in a pack of 5+ this time round it was myself and racing rival <a href="https://www.strava.com/athletes/2957659" target="_blank">Ben</a> working together. Last time Ben broke free from the pack and I could barely see him in the last mile. This time round I was running with fresher legs and I made a break away with a mile to go. Success - I won the battle but maybe not the war - I wanted a Sub28 but I took 5 seconds too long. I ran strong and in hindsight had I given my watch/pace greater attention I probably could have got the time I wanted. After 3 weeks of unstructured running in-light of my <a href="https://www.amazon.co.uk/His-Dark-Materials-including-Northern/dp/1841593427" target="_blank">daemon</a>/left arm/running partner going through her turmoil I was pleased with the result and workout overall. A mile warm down = 10 miles for the day.</span></div>
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<u style="color: blue;">Friday 23rd March 2018 </u></div>
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<span style="color: purple;">This morning I went for a run! I felt like a caged puppy who had been released! 5k at 8:19mm pace. Really pleased. I had a bit of pain for the first 1/2 mile - it felt like I had a small bruise on my heel. After that, the pain faded and I hardly felt anything at all. Woohoo! Things are looking good! </span></div>
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<span style="color: orange;"><b><u>5K at 8:19MM</u></b> pace and running toe-to-toe with KD - Hooray! After a fortnight of not running and lot's of rehab, the GFRG was running - great progress towards getting in shape to run London. So nice to not have to trudge out solo miles and even more so to have KD back doing her favourite thing and with a smile on her face. Legs feeling a little sensitive after racing the night before so I was glad to be running 3miles at recovery effort.</span></div>
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<u style="color: blue;">Saturday 24th March 2018 </u></div>
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<span style="color: purple;">After a rather heavy night last night, I was pretty pleased that I'd pre-booked yoga and set my alarm. Yoga was good -although I struggled with the balances more than usual ...possibly due to the sambuca! </span></div>
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<b><u><span style="color: orange;">Long run day - 20 Miles @ 7:05MM Pace With 2 X 5K @ Marathon Pace</span></u></b></div>
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<span style="color: orange;">My toughest workout for 2+ weeks. I set out determined to prove to myself that I can still run something resembling a marathon training workout. The first half was pretty straight forward and I even enjoyed the 3 miles at marathon pace on the Portway. In the transition down from marathon pace running from the Portway towards the Bristol to Bath cycle path I was starting to feel tired and regretting not having had any breakfast or even a cup of tea (although this was mainly due to an unusual lie in - not choice.) I struggled my way through the still blowing eastern winds out along the cycle path I turned around dreading the second phase of marathon pace. With wind behind and running slightly downhill - it wasn't actually too bad, the run had taken another turn, for the good. I cam off the cycle path pleased that I'd done what I set out to in regards to running some miles at pace but I was considering cutting my run short and running the shortest line home and stopping at 18 miles. I knew if I did this I'd be annoyed with myself and not feel as comfortable eating as much breakfast as I'd planned to. So I found my small source of grit and got on with it. Plodded the 2 miles to take me up to 20 miles for the day. Absolutely knackered I walked through to door to true beauty... pancakes! Carbs, protein and sugar in a massive lump on a plate - thanks KD!</span></div>
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<u style="color: blue;">Sunday 25th March 2018 </u></div>
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<span style="color: purple;">After a second heavy night in a row (celebrating my Grandad's 80th Birthday!) we enjoyed a lie in. I wanted to try a slightly longer run today to see how my foot would cope. </span></div>
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<span style="color: purple;">We ran to Nonsuch Park, did a lap of the park and ran home bringing the total to 6 miles. I felt brilliant! It was wonderful to go out with John and run together. I felt liberated! </span></div>
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<span style="color: purple;">I asked John to assess my stride to check that I wasn't over compensating and running differently. He reported that I was running pretty evenly and even said that my stride was looking better than it had in a long time - for once, I am properly rested. I feel full of energy! </span></div>
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<span style="color: purple;">As soon as I got home, I iced my foot and did lots of golf ball rolling for the rest of the day. Hopefully my foot will continue to feel better tomorrow and I can look forward to the Easter Holidays with even more running! </span></div>
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<span style="color: orange;"><b><u>6 miles @ 8:30MM</u></b></span></div>
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<span style="color: orange;">A recovery run around the park but not feeling quite as fresh or springy as KD after yesterdays 20 miles. Lovely to be out running together - things are almost back to normal!</span></div>
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<span style="color: orange;">A 60 mile week for me - 9 miles for KD. Progress for both of us.</span></div>
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<span style="color: orange;">More miles for both of us to come... London doesn't seem as scary this week as it did last week1</span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-486833048795575702018-03-18T11:40:00.004+00:002018-03-18T11:44:31.325+00:00Steps to recovery - a week of cross training <h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 5 weeks to go :(</u></span></h2>
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<span style="color: blue;"><u><br /></u></span></div>
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<span style="color: blue;">Key - </span><span style="color: blue;">Both of us - Blue </span><span style="color: purple;">Kelly - Purple </span><span style="color: orange;">John - Orange </span></h3>
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<span style="color: blue;"><b><u>Monday 12th March 2018 </u></b></span></div>
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<span style="color: blue;"><b><u><br /></u></b></span></div>
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<span style="color: purple;">I started the week feeling optimistic after yesterday's successful 3 mile run. I wanted to try 5 miles today and then planned to run 8 on Wednesday and 10 on Sunday. </span></div>
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<span style="color: purple;">The problem with planters fasciitis (and probably with other injuries as well) is that there is such a lot of contrasting information online that it's sometimes hard to know what to believe. As most of the pain was in my heel, I thought it would be good to try and minimize the time that my heel hits the ground. So I tried to copy John's style of running by running on my toes. On reflection, this maybe wasn't the best idea as afterwards, my foot was really quite painful again. </span></div>
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<span style="color: purple;">My optimism quickly disappeared as I spent the rest of the day limping again feeling pain similar to that of about 3 days ago. Frustrated with myself for putting back my recovery, I decided to take a few more days off and not run until I could be sure that I wasn't going to go backwards. </span></div>
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<span style="color: purple;">Lots and lots and lots of rolling and icing. </span></div>
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<span style="color: orange;">Recovery run for me - 5Mi @ 8:40MM pace. No PT due to KD injury. Finished the run feeling pretty knackered and run down and also with an annoying sore throat... I put it down to a heavy alcohol weekend and feeling a bit run down.</span></div>
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<u style="color: blue; font-weight: bold;">Tuesday 13th March 2018 </u></div>
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<span style="color: purple;">Today I continued to roll and ice my foot throughout the day. In the evening, I thought I'd try a yoga class. I warned the instructor that I might not be able to do everything because of my PF. Surprisingly, my foot didn't hurt at all and my whole body felt better for lots of stretching, breathing and relaxing. </span></div>
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<span style="color: orange;">Woke up with a full on throat virus. Feeling like a bus had hit me, I postponed my morning speed work and instead ran in the evening. No speedwork though - feeling rubbish - 3miles @ 8:30MM pace... I warn you, this may get a bit repetitive.</span></div>
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<u style="color: blue; font-weight: bold;"> Wednesday 14th March 2018 </u></div>
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<span style="color: purple;">Today I got home from work feeling pretty down. I felt sluggish, lazy and pretty down. John managed to convince me that going to the gym would be a good idea. He ran to the gym and I walked and met him there. </span></div>
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<span style="color: purple;">We did 15 minutes on the cross trainer, 5 minutes on the rower and 10 minutes on the bike. I really did feel better. It felt good to have exercised and burned some calories. </span></div>
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<span style="color: orange;">Another 5K recovery run en route to meet KD at the gym. 8:15MM pace. Starting to feel better but struggling to breath properly so just gonna run short and steady through the week and hope I recover in time for the weekend.</span></div>
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<span style="color: orange;">Cross training is fun. It's nice to do something new. The gym can be boring if you don't challenge yourself so I set out to use the cross trainer, row and cycle for longer than I ever have before... 10 minutes on each meant I set a PB on each machine.</span></div>
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<u style="color: blue; font-weight: bold;">Thursday 15th March 2018 </u></div>
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<span style="color: purple;">Mega busy day at work today. 1/2 day of teaching, followed by leading a Science Challenge for 18 other schools. I then went back to school briefly before driving to Backwell for a meeting and then driving back to school for a Governors meeting that didn't finish until 9:30pm. A long day which took my mind off my foot! No exercise at all though. </span></div>
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<span style="color: orange;">A solo run after work as the other members of the Aalco Running Club were busy doing other things. 3miles @ 8:15pace and feeling even better than yesterday.</span></div>
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<u style="color: blue; font-weight: bold;">Friday 16th March 2018 </u></div>
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<span style="color: purple;">Being on a course today meant that I could spend lots of time rolling my foot with my mate the golf ball under the table - really handy! </span></div>
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<span style="color: purple;">We went back to the gym in the evening. I started off with a little abs circuit. Next, I did 20 mins on the cross trainer, 10 minutes on the rower and then 15 mins on the bike. Stepping it up from Wednesday. </span></div>
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<span style="color: purple;">While my foot is feeling better each day and doesn't hurt at all to walk on, I'm worried about running on it and making it worse. I really can't afford to take many more weeks off, if I am still planning on running the London Marathon. At the moment, honestly, I really don't know if I'll be able to. I really don't want to 'plod' round. I want to be in the position so that I can race it. My worry is that, if I miss much more training, I'm simply not going to be able to run a good time. </span></div>
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<span style="color: purple;">I really want to be able run this weekend. Fingers crossed. </span></div>
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<span style="color: orange;">A first for me - a Friday evening run. I'm not sure if I've ever run a Friday evening? KD suggests we did a few years back but I don't remember. Friday evenings are for beer! Anyway - I ran another 5K - progressive, averaging 8mm. I bumped into club mate Tim on my round the harbourside - he's running strong but I forgot to ask him which spring marathon he's training for now? I finished up my run at the gym and did the same workout as Wednesday but just spent a bit longer on each mahine - 3 new PBs! (I'd liek to have a go at rowing 2000mtrs in under 8 minutes at some point... not very impressive but still something I have never done!)</span></div>
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<u style="color: blue; font-weight: bold;">Saturday 17th March 2018 </u></div>
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<span style="color: purple;">While John went out running, I decided to go to the gym again. I ran there - just 1/2 a mile- while my foot didn't hurt too much, I could still feel the pain. Frustrating. The more I research and talk to people the more I hear times like 3-6 weeks, 1-3 months...It's making me feel very worried. However, lots of what I've read has mentioned serious pain when walking which I don't have. I'd like to try a few miles tomorrow so I spent most of the day today alternating between rolling an ice bottle under my foot and rolling the golf ball. All of this is definitely helping. </span></div>
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<span style="color: purple;">Today, I did another abs circuit before 25 mins on the cross trainer while watching Robot Wars!</span></div>
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<tr><td class="tr-caption" style="text-align: center;">I enjoy the view from the gym</td></tr>
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<span style="color: orange;">A proper workout for me today - I set off towards the Bristol to Bath cycle path running the first half against eye watering easterly Siberian winds - not a comfy start. I ran steady out to 5 miles and turned around to make my way home and started to run 3 miles at sub marathon pace. It was lush - wind behind, down hill, running on reduced-miles-fresh legs - marathon pace was bliss :-) I finished the workout with a couple of steady miles towards home in very heavy pretty snow: </span></div>
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<span style="color: orange;"><b><u>10 miles @ 7:09MM (Efforts: 6:30, 6:29, 6:23)</u></b> </span></div>
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<span style="color: orange;">PS - I can breathe now - virusy-coldy-knackerdy symptoms are diminishing.</span></div>
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<u style="color: blue; font-weight: bold;">Sunday 18th March 2018 </u></div>
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<span style="color: purple;">SNNNNNOOOOWWWW!!!!! I woke up to a beautiful view - white everywhere! I couldn't believe it. I thought it was going to snow a bit during the day but I wasn't expecting a blanket! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTjS083iLHOteigh_-XLxzOA-P4ZiyCsLlfpcrX9NU0ofSmQMzTXv1exe6S6_VI6C3jmXoqlG8YKKdjReimmA8nJsGibBn-cUAaG_lcLSdA0yt25Gsc-ikKVtI2wUhDuxCeBmszk9TjnA/s1600/20180318_070638.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTjS083iLHOteigh_-XLxzOA-P4ZiyCsLlfpcrX9NU0ofSmQMzTXv1exe6S6_VI6C3jmXoqlG8YKKdjReimmA8nJsGibBn-cUAaG_lcLSdA0yt25Gsc-ikKVtI2wUhDuxCeBmszk9TjnA/s320/20180318_070638.jpg" width="240" /></a></div>
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<span style="color: purple;">John had planned to run with Marcus and Sam and I had planned to run a little bit and then turn around and go home. I hadn't planned on snow. </span></div>
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<span style="color: purple;">I wasn't feeling very confident about running on the snow as I don't like running when I feel like I might fall over. I wore my trail shoes - which turned out to be a brilliant plan. </span></div>
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<span style="color: purple;">John and I headed off towards the meeting point. When it got close to the point where I should probably go back, I started feeling a bit down. I wanted to go and run in the snow with my friends! Once again, feelings of frustration crept in. I left John to go and join the crew and started the lonely run back home. </span></div>
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<span style="color: purple;">Trying to think of the positives, I realised that my foot hardly hurt at all. I was running slowly and cautiously but actually feeling very little pain at all. This is good! Thankfully, my mood lifted and I finished my 3 miles feeling positive. </span></div>
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<span style="color: purple;">To add to my positive mood, I decided to make a snow fox for John to see when the arrived home (unfortunately, he came in a different entrance and didn't see it in real life but I showed him the photos!). </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaVG00UoUSgJTT36Wty_HLs-oSW22_kRJZPzWIRcRf8QS4hQAtIDRK3YtoBwpPu_8TkoweWXb4ToNVsdl34HChOfAjcanqi9CIKsO3NDgZgJXjwNkK9p4JCxsWWO5OARuN2cM7a15Csdg/s1600/20180318_084113.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaVG00UoUSgJTT36Wty_HLs-oSW22_kRJZPzWIRcRf8QS4hQAtIDRK3YtoBwpPu_8TkoweWXb4ToNVsdl34HChOfAjcanqi9CIKsO3NDgZgJXjwNkK9p4JCxsWWO5OARuN2cM7a15Csdg/s320/20180318_084113.jpg" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFl-5p0iWqApVfHbDXu72Iyo44JEcn-rlSN89K8nr8PVFihnlK4vFsZ2OqGNv6Nn6y65Tf7IGSNh6Fv0TquvmVvYRcJrQMi9QkIY2bgxdkaMPELYFmNyv8j_ZvsHTliiGP6h8l3hrlJHk/s1600/20180318_084107.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFl-5p0iWqApVfHbDXu72Iyo44JEcn-rlSN89K8nr8PVFihnlK4vFsZ2OqGNv6Nn6y65Tf7IGSNh6Fv0TquvmVvYRcJrQMi9QkIY2bgxdkaMPELYFmNyv8j_ZvsHTliiGP6h8l3hrlJHk/s320/20180318_084107.jpg" width="240" /></a></div>
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<span style="color: purple;">If I can build up next week and then have two more good training weeks, I think I can still go sub 3. I just have to be really careful not to put my recovery back at all and not do too much. Just focus on a few really high quality sessions a week. </span></div>
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<span style="color: orange;">Mission aborted! I set of with the intention of running 20/22 miles today with the guys. I got to the top of the hill and met the Maestro and Sam who were both raring to go. I was dressed like an arctic explorer and feeling somewhat battered by the snowfall - raring to go back to bed. I made the (possibly overly) sensible decision to not join the guys on a 20mile long run but to detor through Ashton Court back towards home. In hindsight, the conditions improved on my way home and throughout the morning.. Starring at my 35miles total for the week I'm a little bit annoyed with myself for not just getting on with it and banking a 20miler - it would have been a good laugh and I'd have recovered from being poorly in the week and banked a good weekends worth of training.. Not to be and another example of a possible lack of grit from me? Let hope it's in abundance come race day!</span></div>
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<span style="color: orange;">Lacking in miles and sessions this week but I've gotten through a tough week of being poorly and HOPEFULLY this is my last setback before London. 5 weeks of building up and tapering back down before the big day. </span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-46578092086297368422018-03-11T22:30:00.002+00:002018-03-11T22:41:55.920+00:00Managing the mental and physical effects of injury <h2 style="text-align: center;">
<b><u><span style="color: blue;">London Marathon Training - 6 weeks to go!</span></u></b></h2>
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<b><u><span style="color: blue;"><br /></span></u></b><span style="color: blue;">Key </span><span style="color: blue;">Both of us - Blue </span><span style="color: orange;">John - Orange </span><span style="color: purple;">Kelly - Purple </span></h3>
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<span style="color: blue;">We wanted to start this week's blog by saying thank you. We can't quite believe it, but for the last 3 weeks in a row, we've had over 1000 views!!! So thank you to everyone who is reading it. </span></div>
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<span style="color: blue;">This has been a very different week where we have both learned a lot about the effects of an injury. We hope that by documenting our thoughts and feelings, others can learn from our mistakes. </span></div>
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<span style="color: blue;">Sorry in advance...this week has been quite an emotional roller coaster! </span></div>
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<span style="color: blue;"><b><u>Monday 5th March 2018</u></b></span></div>
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<span style="color: blue;"><b><br /></b></span></div>
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<span style="color: purple;">After a pretty inconsistent few weeks of training, I really wanted this week to be the week where everything went to plan. This was the first week of following the 'Jason Cherriman' plan - a plan specially designed by my mentor. I was really looking forward to hitting every session and meeting targets. </span></div>
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<span style="color: purple;">On Saturday I've got the Fission 20 mile races which is a great opportunity to test how my training has been going and see what I am capable of. I wanted to front-load the week so I could do a mini taper in the second half of the week so that I would be ready for the race. </span></div>
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<span style="color: purple;">We started this week as normal with a 5 mile run with PT in the middle. This week's PT was ace. Another competition (Jules knows us so well!). We had to do 100 reps of 10 different exercises. This meant that, at the end of the session, we'd have done 1000 reps in total - nice! </span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Down and ups</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat jumps with a 5kg plate to hold</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Straddle jump with bench sits</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Cleans 10kg bar</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Raised leg shoulder taps</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat and press with a 10kg bar</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Balance v sits with 5kg plate side to side </span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="font-size: 15px;">Squats with 2 x 15 kg dumbbells </span></span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Mountain climbers</span></span></div>
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<span style="color: purple;">We could do the reps in sets of however many we wanted. I chose the ordered methodical approach - 10 blocks of 10. John's appeared more hap-hazard (to me anyway..I'm sure he had a strategy!). It all came down to the wire and when I had just 3 reps to go - John shouted "STOP!" and emerged as the victor - well deserved. </span></div>
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<span style="color: purple;">In the evening, I decided to run again as the plan said 8 miles for the day. John didn't want to run again (and advised me not to...but I didn't listen...). I ran to the committee meeting and John drove. It was wet. VERY wet. After running there, I was then sitting in damp clothes for an hour until running home...in hindsight, not especially bright. </span></div>
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<span style="color: purple;">Today I started to noticed a few niggles in my legs and my feet...nothing major I'm sure - I'll just run it off....</span></div>
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<span style="color: orange;">By far the hardest but most rewarding PT session I've ever done. There's nothing I love more than working together with the GFRG - except competing against her! I really thought she had this in the bag. KD is usually much stronger than me in these kind of head to heads but as she said, I just pipped her to the post. Finishing in a heap on the floor holding back last night dinner but with a smile on my face. </span></div>
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<span style="color: orange;">The workout was as usual in the middle of a 5mile recovery run - 9MM pace.</span></div>
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<u style="color: blue; font-weight: 700;">Tuesday 6th March 2018</u></div>
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<span style="color: purple;">8 miles on the plan for today. I decided to challenge myself to doing a progressive run. My aim was for each mile to be quicker than the last. I really enjoy these runs as it gives me something to focus on and I find that the run goes quicker. Here's how I got on.</span></div>
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<span style="color: purple;">Mile 1 - 8:26</span></div>
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<span style="color: purple;">Mile 2 - 8:11</span></div>
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<span style="color: purple;">Mile 3 - 7:53</span></div>
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<span style="color: purple;">Mile 4- 7:47</span></div>
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<span style="color: purple;">Mile 5 - 7:33</span></div>
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<span style="color: purple;">Mile 6 - 7:22</span></div>
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<span style="color: purple;">Mile 7 - 7:17</span></div>
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<span style="color: purple;">Mile 8- 7:51 (cool down)</span></div>
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<span style="color: purple;">Really pleased with that. Legs weren't feeling too bad but I was starting to be more aware of a pain in the heel of my right foot. Pretty sure that's kinda been there since the nationals cross country. I do find that my feet hurt for quite a few days after wearing spikes...but I tend to just put it out of my mind and I always recover within a week. Once again though, I told myself it was nothing and carried on. </span></div>
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<span style="color: purple;">In the evening, we went to a Harry Potter quiz. We walked about 3/4 of a mile there and back. I was wearing boots with very little padding and definitely felt like I was starting to limp slightly. </span></div>
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<span style="color: orange;">A speedwork session for me - <b><u>10 X 400M with 50% Recovery (7Mi total @ 7:02MM)</u></b></span></div>
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<span style="color: orange;">After a mile warm up, I'd run 400Mtrs at 5K race effort and then jog steady for 200mtrs to recover for the next effort, ten times! </span></div>
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<span style="color: orange;">My efforts looked like this: </span></div>
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<span style="color: orange;"><b><u>1:21(seconds), 1:21, 1:21, 1:22, 1:21, 1:20, 1:22, 1:24, 1:21, 1:19</u></b></span></div>
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<span style="color: orange;">I was really pleased to get to the end of this workout and nearly quit after 5 and 8 efforts but for some reason at the end of each subsequent recovery felt raring to go once more. Speed work on your own, before work and after 10+ hours since your last meal is not ideal but we had plans in the evening and I really wanted to bank a speedy session. A 3 second swing (1:21 the fastest and 1:24 the slowest spilt) is great consistency and I had no idea it was so close whilst I was doing the efforts as without glasses the numbers are a bit of a blur - not sure if I could get it that close again though if I tried!</span></div>
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<span style="color: blue;"><b><u>Wednesday</u></b></span><u style="color: blue; font-weight: 700;"> 7th March 2018</u></div>
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<span style="color: purple;">I decided to run again this morning. Again, John advised me not to. I'm not 100% sure why I did. I really enjoy doing double days. I find that, when I do double days, my body feels great, I feel super fit and almost like a pro. I've been reading loads of blogs and articles recently on 'fast running' and all the elites are talking about their '80 mile, 100 mile, 120 mile weeks' and I guess, that's what I'm striving for. </span></div>
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<span style="color: purple;">It was a beautiful day. My legs felt amazing. The sun was up (oh it's so nice to run in the morning in the light!). The only problem was this heel. It really was starting to cause me some problem now. The first mile was really quite painful but then it loosened up and actually by the end of the 3 miles, it wasn't too bad. </span></div>
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<span style="color: purple;">I decided not to tell John about the pain in my ankle. Why? When normally I tell him everything...I guess I didn't want to hear him say 'you're doing too much' I don't feel like I am doing too much. If anything, I want to do more. I tried not to think about it for the rest of the day. </span></div>
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<span style="color: purple;">In the evening, I was planning to drive to club and run the 10 mile route. John however was running to and from club to make 15. This sounded tempting...despite a nagging voice at the back of my head wondering if my foot would manage that, I agreed and starting running with him to club. </span></div>
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<span style="color: purple;">For the first time in years, running was painful. I mean really painful. Every time my foot hit the floor, pain shot from my heel all across the underside of my foot to my big toe. 'It's OK' I told myself, 'It hurt this morning too but was better after a couple of miles'. After 2 miles it felt like it was getting worse. Then we reached Bridge Valley Road. Going up-hill I normally hate, but today, it felt great! I guess because I was running on my toes.</span></div>
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<span style="color: purple;">For most of the run to club, John was ahead of me no doubt wondering why I wasn't keeping up. I tried. I really tried but it was just too painful to keep to his pace. I was starting to feel pretty upset but was desperate to keep going - after all I had a 20 mile race at the weekend. How was I going to run that if I could run 15 today?</span></div>
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<span style="color: purple;">1 mile into our club run and I came to my senses. I was being stupid. I should not be running if it is painful to do so. If this was anyone of my running friends I would be telling them to go home and rest. I called out to John and told him I couldn't run any more. Within seconds, my eyes had filled with tears and all I wanted was to be home. I managed to convince John to carry on and finish his run and I left the group and started my long run home. </span></div>
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<span style="color: purple;">I knew I was about 4 miles away. I wanted to walk but that would take ages and it was drizzling and pretty cold. My mind was a whirlwind of negative thoughts. I new straight away that there was no way that I'd be able to run the 20 mile race on Saturday. What if I'd really done serious damage to my foot? What if it took weeks to heal? What it I couldn't recover in time for London? How would I cope if I couldn't run. With tears streaming down my face, I ran and ran with my mind coming up with ever-increasing dramas. </span></div>
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<span style="color: purple;">Eventually, I made it home. I'd ran 8 very painful miles. I got straight into bed, got out my phone and googled every runner's nightmare - <a href="https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846" target="_blank">plantar fasciitis</a>. I've heard lots about this injury. It's really common in runners and I knew pain was felt under the foot. I was pretty sure that was what I had. About 30 seconds of googling confirmed what I already knew. The main thing I needed to know...how long does it take to recover? London was 6 weeks away. Google says 'It may take anything from 3 to 12 months for your plantar fascia to heal completely.' This was pretty much the worse thing I could have read. </span></div>
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<span style="color: purple;">Devastated doesn't even begin to describe the emotions I was feeling. Cold, alone and very depressed, I waited for John to come home. </span></div>
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<span style="color: purple;">Thankfully, his first words were not 'I told you so'. He was incredibly supportive and practical. He had me text Jenny my physio straight away. She, incredibly, managed to book me in at 7am the next morning. Gradually my sobbing ebbed and I agreed that, before I cut up all my running vests and throw out my trainers, I should wait and see what Jenny says. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">I was heartened to read all the very kind and helpful messages from my Strava friends. So many people shared their experiences and advice for how best to treat it. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">A Medium/Long Run for me... easy on the legs but tough on the mind. I knew when we set off for our run to club there was something up with KD. I don't have many skills but being able to recognise a panicked worried look on a face which is usually very strong, brave and confident (pretty face to!) is something I excel in. When the GFRG decided very sensibly to bail for home, in the moment her world was of course (understandably) caving in on itself. It's tough not to follow our loved ones home in these situations but I think over the last few years there have been similar times to this one and we both know now when the other person initially needs some time to themselves. I got on with my run and banked 15 Miles @ 7:40MM pace trying not to imagine KD hanging from our balcony in a noose!</span></div>
<div>
<span style="color: orange;"><br /></span></div>
<div>
<span style="color: orange;">When I got home, KD was understandably upset but was very sensibly considering emergency physio. With confirmation from myself and various others on social media that this was very wise the appointment was booked. An appointment that was injury confirming but reassuring and full of positive ways to combat this dreaded runners plague.</span></div>
<div>
<span style="color: orange;"><br /></span></div>
<div>
<span style="color: orange;">(I did say I told you so - but I waited a good 5 minutes until I did - I am evil!!)</span></div>
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</div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: blue;"><b><u>Thursday</u></b></span><u style="color: blue; font-weight: 700;"> 8th March 2018</u></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">At 7am sharp I was at my physio's ready and prepared for the worst. She quickly realised that it was the same side as my recently very tight achilles. She explained that the leg is a chain and one injury is often caused by or linked to something else. The main causes:</span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">1) Over training </span></div>
<div>
<span style="color: purple;">2) Wearing old shoes (I've been keeping my 'good pair' for the marathon - I need to stop being so tight!) </span></div>
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<span style="color: purple;">3) Having very tight achilles or calves </span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">She told me to:</span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">1) Roll my foot on a bottle of ice</span></div>
<div>
<span style="color: purple;">2) Roll a gold ball under my foot </span></div>
<div>
<span style="color: purple;">3) Stretch regularly</span></div>
<div>
<span style="color: purple;">4) Buy some pads to wear under my feet to support the arch when I am wearing flat shoes</span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">She also massaged and taped my foot. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">Eventually, I managed to pluck up the strength to ask the question that I was desperate to know the answer to...'when can I run again?' She replied that if I did everything she suggested and it was feeling better, that I could try a run at the weekend! I was overjoyed with this response. I had convinced myself that it would be weeks without running at all which would destroy all hopes of getting the time I wanted in London. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">'How long until London?' Jenny asked...'6 weeks' I replied...'Oh you'll be fine!' She said. That was literally the best thing she could have said to me! If I hadn't been in so much pain, I would have skipped out of there! </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjboLXv59Xuu9kHJyXDQITWYdBd3qNYtnxTbzze51GI2ZbAW9EQOi2LpQYx3AE2oxx9uMyykReZnsiIgrH_SMU4c18pJRO-rd6KWKNRvhB-ryUHZTPUZIaeOGbbkYKJoqNMJK4HLRC27D8/s1600/20180308_072547.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjboLXv59Xuu9kHJyXDQITWYdBd3qNYtnxTbzze51GI2ZbAW9EQOi2LpQYx3AE2oxx9uMyykReZnsiIgrH_SMU4c18pJRO-rd6KWKNRvhB-ryUHZTPUZIaeOGbbkYKJoqNMJK4HLRC27D8/s320/20180308_072547.jpg" width="320" /></a></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">Confidence boosted, and mentally stable once more, I headed to work - determined to do everything in my power to get myself back to pounding the streets again soon! </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">A solo 7 miles for me - steady run through Ashton Court and back at 8MM pace. Feeling the speed and length of last nights run but still feeling good throughout.</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: blue;"><b><u>Friday</u></b></span><u style="color: blue; font-weight: 700;"> 9th March 2018</u></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">I have two new best friends. Ice and golf ball. They go everywhere with me. I have pretty much spent every free minute either icing or rolling my foot and already I am starting to see the effects. </span></div>
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<span style="color: purple;"><br /></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKPEuIDivOeKyD7JBEIvdB_RNZYf9uNquglC0kxnpVw0gtQb2SUSoM8e61tx05dSdJRH0MLsz6VzdSHJTMWT58MlSE6iIhrZpP-XPKDX06SS4wJbMTDWdmC5fCqqFtEznbvFwmpXC6aBg/s1600/20180309_183029.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKPEuIDivOeKyD7JBEIvdB_RNZYf9uNquglC0kxnpVw0gtQb2SUSoM8e61tx05dSdJRH0MLsz6VzdSHJTMWT58MlSE6iIhrZpP-XPKDX06SS4wJbMTDWdmC5fCqqFtEznbvFwmpXC6aBg/s200/20180309_183029.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foot pad for when I wear flat shoes without support. </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI8vut3oriIg5yX1ol3RMaUbuiccYzK11Vs2pUfPnl2wF_2gCudupCsx_V0IONo2LdOqEPtFlBvYiMUIHH1xUQbtxk2qwpqAr4W7BMsOPeDey8PqR1BlkmW96tAeCOemA4lsu7E2x29qU/s1600/IMG-20180308-WA0001.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI8vut3oriIg5yX1ol3RMaUbuiccYzK11Vs2pUfPnl2wF_2gCudupCsx_V0IONo2LdOqEPtFlBvYiMUIHH1xUQbtxk2qwpqAr4W7BMsOPeDey8PqR1BlkmW96tAeCOemA4lsu7E2x29qU/s320/IMG-20180308-WA0001.jpeg" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Under my desk at work </td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRyAX92AXk_ObFkfM2R9DUCrMeGSJqYSXfKC8GMx02Rx8SehJEM8oYOg-DlnXuZkUlpfm7_fA0t5DQCUaqaxNzDUkcbKpVZPbfdPrOeufB_RrX06rySAWefusadJyf3TbhWDe9yn6_CDg/s1600/20180310_112803.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRyAX92AXk_ObFkfM2R9DUCrMeGSJqYSXfKC8GMx02Rx8SehJEM8oYOg-DlnXuZkUlpfm7_fA0t5DQCUaqaxNzDUkcbKpVZPbfdPrOeufB_RrX06rySAWefusadJyf3TbhWDe9yn6_CDg/s320/20180310_112803.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rolling while ironing! </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiovNOinJ4MYMb9-d7EP6gSa4SSh7bWSpo5GSxOpExS1MoHnp5vxwYG2mtLjmhNZ08sKabqhAcEU-KByoCIXHta2m7ARGgR47PKj1TmgPYZ15BO0dQgzAoOoZREpZy9IZSLsdejYfhp1S4/s1600/20180310_171810.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiovNOinJ4MYMb9-d7EP6gSa4SSh7bWSpo5GSxOpExS1MoHnp5vxwYG2mtLjmhNZ08sKabqhAcEU-KByoCIXHta2m7ARGgR47PKj1TmgPYZ15BO0dQgzAoOoZREpZy9IZSLsdejYfhp1S4/s320/20180310_171810.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> My new best friend! </td></tr>
</tbody></table>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">The most painful time of the day is first thing in the morning when I first put my foot on the ground. That is going to be my measure. On Thursday morning, I let out an audible cry when I 'touched down'. Today, again it was painful but not quite as bad. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">More (Han) solo running for me - 5K recovery run at 8+MM pace with 4X100M strides. I was planning some speedwork on the weekend so wanted to run some strides just to prepare my body for the stress is was soon to endure. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;"><br /></span></div>
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<u style="color: blue; font-weight: 700;">Saturday 10th March 2018</u></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Getting out of bed test...better! Tight but definitely not as painful as the last few days. This gave me hope more rolling today in London while visiting family. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">I have been reading Chrissie Wellington's new book - To The Finish Line. Not especially because I am interesting in getting into triathlons, but because I admire Chrissie as an athlete and her book has good tips for the third of the triathlon that I am actually interested in! </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">While I was reading today, I happend to reach a section about coaching. For a while now I've been tempted to look into getting a coach. Chrissie writes about how important having the right coach is, someone who you trust, who knows you well and who can motivate and support you...then she writes 'Unless you are lucky enough to have a partner to write a program...' I realised now how lucky I am to live with someone who is not only incredibly knowledgeable about running and training but also knows me and knows what is good for me. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">I haven't always listened to him but that is about to change! Sorry John....you were right! </span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">The way we blog is, KD goes first and then I read through and add my bit, so all of this is coming to me as it has to you. I don't think I'm an expert in running and I know I'm not an expert in injury prevention. I am an expert in caring for KD! (Quite a gushy, puke inducing blog this one gang - soz!)</span></div>
<div>
<span style="color: orange;">KD is obsessed with running, more so than anyone I know - much more than I am. She researches like mad and applies herself to her biggest passion with 100% effort at all times. KD (and the Maestro) have something that I just don't have - GRIT. If KD says she's gonna do something - she does it. So try in vain as I did, warning KD that if she kept running double days, kept upping her mileage every time she had a setback, kept running long on top of PT and working full time - "YOU WILL BREAK!" This is/was pointless. I have no doubt that this will happen again... of course it will - no one is indestructible - but I'll keep caring and I'll keep warning against what I think is <i>too much</i>.</span></div>
<div>
<span style="color: orange;"><br /></span></div>
<div>
<span style="color: orange;">I think this setback could be a blessing. Yes there are some flipping awesome people out there and Fast Running, Athletics Weekly, Facebook etc does a great job of highlighting and sharing all of everyone's great achievements. The key to all of these articles available is that: everyone is different. You need to learn what you're good at and also <b><u>what you are bad at</u></b>. Personally, I have learned over the course of 4 (5?) marathon campaigns that I: cannot double day, cannot run sessions/workouts and run 70+ mile weeks, cannot deal with being injured. I treat every day and workout as it comes and don't get too stressed when things to work out - the important thing is that I can run/exercise every day, work a full time job and most importantly I'm happy. No one care if you ran 100+ mile weeks for 3 months in a row - what's important is who you are and being happy - running wise, what makes people happy? Progression - Personal Bests - that's what people remember! People won't remember what the GFRG's total milesage was for her London marathon campaign was but they will definitely remember her running her first ever Sub3 marathon (trust me - she wont let us forget it!)</span></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;"><b><u>15 MILES / 9MILES @ MARATHON PACE(6:40MM)</u></b> for me. I really wanted to run 20 miles but I was running on empty/fumes from yesterdays Dominoes Pizza... bad prep but not a bad result. 9 consecutive miles at marathon pace is a good block - at any point in the plan!</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;"><br /></span></div>
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<u style="color: blue; font-weight: 700;">Sunday 11th March 2018</u></div>
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<u style="color: blue; font-weight: 700;"><br /></u></div>
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<span style="color: purple;">I woke up today and went down stairs...I got all the way down the stairs before I remembered my 'getting out of bed test' my heel didn't hurt at all! Yes! </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">We had planned today to run to Nonsuch Park, around the park and back...about 6 miles. We left my parents' house and started running down the road...despite my foot feeling better, I could still feel a twinge ...'Let's drive to the park and just run a few miles around it,' I suggested instead. Good plan. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">After a couple of miles, I was feeling great. I could still feel a dull ache in my heel but it wasn't spreading across the underside of my foot like before. Another bonus from the few days rest meant that my legs felt amazing! Full of spring and bounce. Can't wait to start doing some speed work again. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;"><span style="color: purple;">The Return of (MY!) Jedi! Cox and Dicks reunited and running a good and steady 5K round the park - Bliss! </span><span style="color: orange;">3.2Mi - 9:15MM</span></span></div>
<div>
<span style="color: orange;"><br /></span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">After taking advice from John, next week I am going to alternate days of running and resting and aim to get the mileage around 50 miles for the week. I am going to keep rolling and icing and hope that my foot continues to feel better. </span></div>
<div>
<span style="color: orange;"><br /></span></div>
<div>
<span style="color: orange;">Gonna run pretty similar to this week and hopefully reunit with the normal running crew on Sunday and run long - 20 miles + With 6 weeks to go, now is the time to focus as much as possible and bank some good sessions and long runs AND NOT GET INJURED - ARGHHHH!!</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;"><br /></span></div>
Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-21062726737221918062018-03-04T14:37:00.004+00:002018-03-04T14:39:03.510+00:00SNOw training!<h2 style="text-align: center;">
<u><span style="color: blue;">London Marathon Training - 7 weeks to go!</span></u></h2>
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<u><span style="color: blue;"><br /></span></u></div>
<h3>
<span style="color: blue;">Key </span><span style="color: blue;">Both of us - Blue </span><span style="color: purple;">Kelly - Purple </span><span style="color: orange;">John - Orange </span></h3>
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<span style="color: orange;"><br /></span></div>
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<span style="color: blue;"><u><b>Monday 26th February 2018 </b></u></span></div>
<div>
<span style="color: blue;"><u><b><br /></b></u></span></div>
<div>
<span style="color: purple;">This was going to be a very strange week for me. At school, we were interviewing for a new headteacher and I was very much involved in the process - I knew this would be really full on and mentally very challenging. It meant that for once, running was not taking priority for me. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">I am running the Bath half at the weekend so plan to lower the mileage to taper for it. I want to really go for it and get a big PB. </span></div>
<div>
<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">We started the week off as normal with a 5 mile run with our PT session in the middle. Today was the sort of session that we really enjoy; a competition between John and me. We had a load of different exercises and had to do as many of each as we could in 1 minute. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Here's how it looked: </span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat thrusts over weights bar</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 21. J 29</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Sq n throw 5 kg ball to wall</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 36. J 29</span></span></div>
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<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Crunches</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 46. J 50</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Straddle jumps low reebok bench</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 63. J 67</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat n press 4kg dbs</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 33. J 25</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Pup db to shoulders 4kg</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 53. J 57</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white;">
<span style="color: blue;"><span style="background-color: transparent; font-size: 15px;"><span style="font-family: "helvetica neue" , serif , "emojifont";">Tricep</span></span><span style="font-family: "helvetica neue" , serif , "emojifont"; font-size: 15px;"> Dips</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 51. J 41</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;"><br /></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Clean n press 10 kg bar</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 16. J 24</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Row 1 minute</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">J 255. K 206</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat jumps</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 47. J 43</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Balance v sides 3kg ball</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 84. J 50</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Plank foot jumps</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 55. J 85</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Mb slams...44</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 53. J 55</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">25 kg bar squats</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K. 41. J 44</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Shoulder taps....raised leg low bench </span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 110. J 70</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">15 kg db squats to floor</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 21. J 24</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Bench Burpees</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 26. J 24</span></span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Ski sit seconds count</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"> K81 </span><span style="font-family: "helvetica neue" , serif , "emojifont";">J 69.</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Standing rows </span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 12. J 32</span></span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Down n ups</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">K 12. J 16</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;"><br /></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Leg raises</span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";">K35 </span><span style="font-family: "helvetica neue" , serif , "emojifont";">J 30. </span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><br style="font-family: "Helvetica Neue";" /></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"></span></span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Row 1 minute.</span></span></div>
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<span style="color: blue;">K 216. J 263</span></div>
<div style="background-color: white; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 15px;">
<span style="color: blue;"><br /></span></div>
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<span style="color: blue;">Totals - </span></div>
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<span style="color: purple;">K 1318</span></div>
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<span style="color: orange;">J. 1382</span></div>
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<span style="color: orange;">John wins!!! </span></div>
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<span style="color: orange;">A week of tapering for me as I had the Green Man Ultra and Bath Half on the weekend so started the week with the usual steady 5 mile recovery with PT in the middle. Was a huge boost for me to beat the GFRG in a strength based workout - usually she beats me at everything so it felt like more ongoing confirmation that the strength training is working.</span></div>
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<b style="color: blue;"><u>Tuesday 27th February 2018</u> </b></div>
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<span style="color: purple;">With a very busy day on the cards, I wanted to get my run out of the way. 10 very cold miles around the Harbourside. John was just doing 3 miles so I decided to do laps. This was one of those runs where I really had to work on my mental strength. I was wearing shorts and only very thin gloves and, even after 6 miles, hadn't really warmed up. I was very close to just giving up and going home after lap 2 when I ran past my house... but I managed to talk myself into going around for one more lap to make it up to the full 10. </span></div>
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<span style="color: purple;">Even after a long, hot shower, I couldn't properly get warm - the Beast from the East was on its way! Mental note to wear more clothes tomorrow! </span></div>
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<span style="color: orange;">Another recovery run (gonna read a lot of these - boring!) 5k @ <9mm pace - running easy and recovering quicker every week from PT on the Monday.</span></div>
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<b style="color: blue;"><u>Wednesday 28th February 2018</u> </b></div>
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<span style="color: purple;">I often struggle to know how best to 'taper' for a half when the marathon is the primary goal. I asked my mentor Jason Cherriman for his advice. He recommended 8 miles tonight with 3miles at HMP and 3 x 400m fast before reducing the miles for the next few days. </span></div>
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<span style="color: purple;">I set out with that intention...unfortunately, with the cold weather well and truly set in and the snow coming down, barriers were coming up all over the place. At club, I couldn't convince many people to run 8 miles with me. Most people just did a few miles around the downs. I was still keen to try and stick to my plan so set off with two other girls from my club. </span></div>
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<span style="color: purple;">It was a bit icy and slippery in places so I was careful to watch where I stepped and cross the road if the other side looked less treacherous. When I reached the Portway (a long, and relatively flat stretch of road), I said goodbye to the other girls and tried to pick up the pace to my half marathon pace. </span></div>
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<span style="color: purple;">My aim for Bath is to PB and I'm hoping to get around 1:24 so I wanted to try and run at around 6:20 - 6:25mm pace. As soon as I started the HMP effort, I knew it wasn't going to feel easy. The wind was freezing and incredibly strong and my legs were working way harder than they should have been. I focused on driving my arms and powering through...I checked my watch but had only done 0.2 of a mile! What?! How?! I knew that 1 mile efforts were too much to ask. I managed to hang on for 0.7 of a mile at 6:26mm pace. I was worried that it was feeling so hard. I kept blaming it on the weather and hoped that after a few days of easy running, it would feel better. Effort number two was similar 0.6 of a mile at 6:21mm pace. I knew that doing a third effort was pointless - my legs were hurting and I was worried that, if I pushed to too hard today, I wouldn't recover in time. Instead, I did a couple of strides to stretch out and then jogged back to catch up with the girls.</span></div>
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<span style="color: orange;">Another steady effort... 6 miles running around the downs around 9 - 9:30MM pace under the light of the Maestro and Doctor Dave's (fellow Green Men) head torches.</span></div>
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<span style="color: orange;">I think Kelly's plan to run 3 miles at half marathon pace in the middle of the week with 4 days to go before race day was sensible - the severe weather conditions just made it too hard. Looking at Strava I think she ran the efforts short? Probably disheartened not having race pace showing on the watch. When the weather is against you, either change the day you run your efforts or focus purely on - effort. Don't worry so much about what your watch says try and <i>feel</i> race pace. Defo in agreement with <a href="http://runningobsessive.blogspot.co.uk/" target="_blank">Mr Cherriman</a> that 3 miles at race pace a few days before is very wise - a confidence boosting dress rehearsal - usually.</span></div>
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<b style="color: blue;"><u>Thursday 1st March 2018</u> </b></div>
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<span style="color: purple;">I woke up with a sore throat. Bummer. Whenever I get ill, it always starts with a sore throat. Feeling pretty annoyed, as I'd already had a cold a few weeks ago, I put everything into stopping this from getting worse. Lots of medicines and cough remedies. Hmmm..if I am getting ill, that would at least explain why last night's work out was so hard...</span></div>
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<span style="color: purple;">After a couple of hours in work, we're told that the school will be closing at 1pm! Woohoo! </span></div>
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<span style="color: purple;">With snow swirling around, I join the kids playing outside and look forward to a snowy recovery run later!</span></div>
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<span style="color: purple;">When I got home I was greeted by John who had decided to take today and Friday off- snow days together hooray! We head out for a snowy run. Everything was just beautiful. But, despite running slowly, I was finding it much harder than normal... </span></div>
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<tr><td class="tr-caption" style="text-align: center;">John had had enough of selfies by this point!</td></tr>
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<span style="color: orange;"><br />More recovery - in the snow! The first time I've ever taken time off from work due to the weather and the unplanned break was extremely rewarding. Bristol is already the most beautiful city in the world but when covered in gloss like white blanket of soft fluffy snow it's almost unworldly - bliss! We were gonna just plod around the harbourside but what with only getting a heavy dump of snow every 5 years-or-so we headed for the hills of Ashton Court! Well worth is as we caught the last hour of sunlight and saw stunning views all around. 5 miles @ 10mm pace and my body is feeling very tapered and raring to go!</span><br />
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<b style="color: blue;"><u>Friday 2nd March 2018</u> </b></div>
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<span style="color: purple;">I woke up today with my throat feeling really painful. Instead of playing in the snow (which is what I wanted to do!) I took the sensible option and stayed inside, watched the Athletics World Indoor Championship and tried to get better. After a really hectic few days at work, I think my body just ran out of energy and I crashed. </span></div>
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<span style="color: purple;">I decided not to run today. No point in pushing my body and making myself worse. Focus on getting better. </span></div>
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<span style="color: purple;">An email today confirmed that the Bath Half had been cancelled...I think for me, this was actually really good. I'm not 100% and would not be able to put in a good performance. I was temped to book in another half marathon. But once again, took on board the advice of Jason who thought it would be better to keep focusing on building up the mileage and not worry about racing - the marathon is the main goal. </span></div>
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<span style="color: purple;">In the evening, I had a sport massage from a new masseuse (Jenny is away at the moment). He was pretty forceful but I definitely felt better afterwards. </span></div>
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<span style="color: orange;">The GFRG is hit with a cold - so a lonely plod around the block in what is now race cancelling snowy conditions - Bath Half has been cancelled and so has the Green Man Ultra! A strange feeling... Massively disappointing not to be racing at all this weekend after tapering so well but in the grand scheme of things - and focusing on London - I've probably done myself a favour by not running 45+ hilly miles and/or a 60 mile weekend! We shall see...</span></div>
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<span style="color: orange;">The GFRG's predicament of now not having a half marathon <i>race</i> in her London build up is a tough one. Jason's advice to focus on building up the miles is understandable and hopefully sensible and will lead to the the wanted result - Sub3 at London. The last few weeks have revealed some differing opinions between the GFRG and myself - in regards to training: I think Kelly has banked enough miles and is running far enough (possibly too far?) on a weekly basis. Distance is not a problem... I think if there's one thing (there's actually loads!) she's better than me at - it's finishing a marathon!! Personally I think she'd be better off focusing on some speed work at this stage. 4 weeks of specific marathon based speed workouts before tapering at the end. Alongside the necessary 2 long runs in the week a tempo workout where she's running 5-8 mile block(s) sub marathon pace would be confidence boosting and would prepare the body for running long at pace. Running Bath Half or indeed another half marathon would force the issue in that she'd naturally be running 13 miles at SubMarathon pace and the occasion and possibility of a PB would make it all, worthwhile in the moment. I think running 70? 80? Big miles weeks just makes running speedy workouts too tough, especially on top of working full time. Kelly is keen to stick to the plan though which is admirable and I support her in everything she does. I've got no doubt that come race day she'd have ran more miles than me and probably anyone in our gang and will no doubt run the biggest PB on the day! (Another thing she's good at is proving me wrong - I predicted 3:07 at Abingdon - she beat me and ran 3:03!!)</span></div>
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<span style="color: orange;">What does everyone else think? What's the balance for miles over workouts? Is it more important to feel comfortable at pace, running the distance or do you need both?</span></div>
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<b style="color: blue;"><u>Saturday 3rd March 2018</u> </b></div>
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<span style="color: purple;">Another rest day for me. Still not feeling great. Really hoping that it will pass soon so I can carry on with training. I'm almost scared to run because I'm desperate not to make myself worse and miss too many more sessions. </span></div>
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<span style="color: orange;">So no Green Man but a long run nonetheless. The Maestro and I enjoyed the last few hours of snow, glorious now! We headed out from Ashton Court, following the Green Man route steadily and cautiously throughout. 20 miles @ 10mm pace - 2500+ft elevation - good company and stunning views throughout! </span></div>
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<tr><td class="tr-caption" style="text-align: center;">The Maestro - deep!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1TuqZ1HFlvq_SEkH5g-zGFQ7dnEMfhjIUruU0rf0QbWgAsr2Qu1tXeaOtTSDhQ4DeCP-AVoHkeLujkG2sqyVnN7Kgz1tDwzTsnRl9DIxQChrVUKBYx0hHGMgl7cDCjwOfuI0fe2WBsT8/s1600/IMAG0005.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="636" data-original-width="1132" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1TuqZ1HFlvq_SEkH5g-zGFQ7dnEMfhjIUruU0rf0QbWgAsr2Qu1tXeaOtTSDhQ4DeCP-AVoHkeLujkG2sqyVnN7Kgz1tDwzTsnRl9DIxQChrVUKBYx0hHGMgl7cDCjwOfuI0fe2WBsT8/s320/IMAG0005.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Views, glorious views!</td></tr>
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<b style="color: blue;"><u>Sunday 4th March 2018</u> </b></div>
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<span style="color: purple;">I woke up this morning feeling much better -hooray! I thought I'd try for a steady 10 miles. After 1 mile, I knew this was foolish! My legs felt dreadful - nothing in particular - just heavy and sluggish. Not really sure why this is... could it be related to the (harder than usual) sports massage, the lack of running for the last couple of days or maybe just linked to being ill and weaker. Whatever the reason, I wasn't feeling it so just did a steady 3 miles. </span></div>
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<span style="color: purple;">Really hoping that I can just start a fresh next week. 6 more weeks to build back up. </span></div>
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<span style="color: orange;">Yesterdays long run (mainly the hills!) was punishing me today that and a late night celebrating fellow Green Man Dr Dave's birthday - may happy returns Doc! I set out wanting to bag double figures but got a couple of miles in and didn't really see (feel!) the point. The weather was lush so I ran 7 miles steady - 7:30MM pace running through Ashton Court - a totally different scene today with all the snow disappearing overnight. </span></div>
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<span style="color: orange;">50 miles this week for me and a strange one. The tapering and the race cancellations did mean that training wise I didn't achieve much but sometimes it's not all about that. Thursday and Friday were my first ever "Snow Days" off of work. Two days unplanned chilling with the GFRG stuffing our faces with crisps and chocolate whilst watching Harry Potter - if you offered me a Sub2:20 marathon on my Po10 or a day of casting spells at one another with the GFRG - expecto patronum!! - it's option2 - every time! If you were to offer me a Sub7 hour Green Man finishing time running solo in the sun with perfect dry conditions underfoot or 20 miles plodding in what is probably once or twice in a life time snowy conditions with one of your best mates chewing the fat - option 2 again! Running double figures with speed work on the Portway or cutting a workout short cus you've eaten too much curry the night before in great company - yep, option 2!</span></div>
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<span style="color: orange;">Wishing KD the quickest of recoveries and doing my best to mend her by reminding her constantly to hydrate and take it easy.</span></div>
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<span style="color: orange;">Similar to the GFRG - reset tomorrow and get back on it with the London training !</span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com1tag:blogger.com,1999:blog-6936373251226266313.post-1854243064801313332018-02-25T14:24:00.000+00:002018-02-25T14:24:53.327+00:00A recovery week building up to the Nationals Cross Country Championship <h2 style="height: 0px; text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 8 weeks to go! </u></span></h2>
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<span style="color: blue;">Key -</span><span style="color: blue;">Both -Blue </span><span style="color: purple;">Kelly -Purple </span><span style="color: orange;">John - Orange </span></h3>
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<span style="color: blue;">After 10 weeks of training, we were both looking forward to a recovery week with reduced mileage. We planned to front load the week as we had our last cross country race of the season on Saturday - the Nationals! </span></div>
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<span style="color: blue;"><b><u>Monday 19th February 2018 </u></b></span></div>
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<span style="color: purple;">After a full on long run yesterday, I was feeling very stiff and achy this morning. I was sure that a 6 mile run and an hours PT session would help!!! </span></div>
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<span style="color: purple;">This is how this week's PT looked - </span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="font-size: 15px;">Cable rotations plus seated Medicine ball balance throws As</span></span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat with 50 kg x10 followed by lunge patterns x10</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Glute raises then press ups X10. X3 sets </span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";">30 kg squats......</span><a href="tel:5-10-15-20-25-30" rel="noopener noreferrer" style="font-family: "Helvetica Neue";" target="_blank">5-10-15-20</a></span></div>
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<span style="color: orange; font-family: inherit;">A positive and strong workout at the start of the week. Consistent week-on-week strength training is essential (for me anyway) 1-to stay and get stronger 2-to prevent injury. No we have a few weeks in a row under our belts it's taking us less time to recover from PT on a Monday - win-win!</span></div>
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<b style="color: blue; font-family: "Times New Roman"; font-size: medium;"><u>Tuesday 20th February 2018 </u></b></div>
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<span style="font-family: "times new roman"; font-size: small;"><span style="color: purple;">Still feeling the effects of the last few days meant that I wanted to take today's GA run at the slower end of GA. I'd rather have done this run in the evening but with parent's evening after school, I knew it was best to get it done first thing. This meant another early start - 5:26am. </span></span></div>
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<span style="font-family: "times new roman"; font-size: small;"><span style="color: purple;">John was being his usual speedy self but I decided not to kill myself trying to keep up with him! Happy with a steady 7:57mm average pace for 10 miles with a couple of quicker miles in the middle. </span></span></div>
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<span style="color: orange;"><b><u>10 miles @ 7:26MM</u></b> felt pretty straight forward and luckily after some 10+ weeks of training, no fear of <i>killing</i> oneself! ;-P Good to be able to run long so soon after PT now - body starting to adapt to the additional training.</span></div>
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<b style="color: blue; font-family: "Times New Roman"; font-size: medium;"><u>Wednesday 21st February 2018 </u></b></div>
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<span style="color: purple;">As John was racing Weston Prom on Thursday, he wanted to run early again to give himself more time to recover. I chose to run early as well - better to have some company than run by myself in the evening. </span></div>
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<span style="color: purple;">Out of the door at 5:45am for what looked on paper like one of the hardest sessions on the P and D plan. 9 miles with 6x 800m efforts at 5k pace. Now my 5k pace is probably around 6mm so I thought I'd try and aim for that. I wasn't convinced that I'd be able to do this session properly with how I was feeling the day before...time to dig deep! </span></div>
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<span style="color: purple;">I did a couple of miles to warm up and surprisingly, my legs felt pretty good. I had planned to help myself out a bit by choosing the flatter/downhill sections to do my efforts on. </span></div>
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<span style="color: purple;">Effort 1- initial thoughts - ouch! This is hard. I managed 6:16mm - 800m. It did go pretty quickly though. I only had 5 left and wanted to get closer to 6mm for the next one. </span></div>
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<span style="color: purple;">Effort 2- better! 5:54mm. I played some mind games with myself on this one which helped. I used the lampposts as markers to run to. </span></div>
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<span style="color: purple;">Effort 3 - 5:59mm. I was finding that my legs were recognising the rhythm of 6mm pace and getting into it much easier. Mentally, I was feeling good - half way there - 'you've got this!' </span></div>
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<span style="color: purple;">Effort 4 - 5:57mm Not much longer left. Gritting teeth time!</span></div>
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<span style="color: purple;">Effort 5 - 6:03mm still managing to hold the pace - just! </span></div>
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<span style="color: purple;">Effort 6 - Last one woohooo 5:37! I was clearly very excited that I was nearly done! </span></div>
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<span style="color: purple;">Proper chuffed with that session. I'm not normally very good at those V02 Max workouts but I hit my targets with that. ... I wonder how many days it will take me to recover now! </span></div>
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<span style="color: orange;">3 early mornings have started to take their toll on me. Reverting back to a Gollum-like-state... </span></div>
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<span style="color: orange;"><b><u>13 miles in <8mm</u></b> pace not as straight forward as yesterday mornings run and I'm unable to provide the stunning workout the GFRG was capable of - <i><a href="https://www.amazon.co.uk/Advanced-Marathoning-Peter-Pfitzinger/dp/0736074600" target="_blank">amazing what one can do when the book say so</a></i>!</span></div>
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<b style="color: blue;"><u>Thursday 22nd February 2018 </u></b></div>
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<span style="color: purple;">7 miles recovery on the plan...John recommended that I just to do 5 ...I decided to listen to him for once. Headed out at 6:11am (another parents evening tonight so had to get the run done - another early start!). </span></div>
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<span style="color: purple;">John was racing in the evening so I was running alone. As soon as I started moving, I knew it was going to be a slow one. Yesterday's session had taken its toll and EVERYTHING hurt! </span></div>
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<span style="color: purple;">I managed just over 4 miles at 9:26mm pace before I decided to call it a day. Ouch. </span></div>
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<span style="color: orange;"><b><u>Weston Prom (5miles) for me - 7th in 28:03</u></b>! Perfect conditions meant for some very good racing - but - the long runs over the past few weeks and the early mornings decided to punish me with about 400 mtrs to go... I was among a very strong pack of 5+ runners running well, taking my turn at the front of the group and looking to time my dash for the finish perfect, but... everyone else found a late sprint finish and I seemed to find the beach side quicksand! I threw away at least 4 positions and a Sub28! Not happy short term but in terms of marathon training and London - this was a good block of 5miles at LT! </span></div>
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<b style="color: blue;"><u>Friday 23rd February 2018 </u></b></div>
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<span style="color: purple;">Just a gentle 3 miles today before nationals tomorrow. Thankfully my legs were feeling a bit better than yesterday - although I did have lots of little niggles. </span><br />
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<span style="color: orange;">Same for me - glad for a steady half hour round the harbourside instead of the usual 10. Feeling a lot fresher after such a short time on feet.</span></div>
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<u style="color: blue; font-weight: 700;">Saturday 24th February 2018 </u></div>
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<span style="color: purple;">Nationals today wooohooo!!! We were up early again to catch the coach to the Nationals Cross Country Championship at Parliament Hill in London. The journey was very straight forward and very little traffic meant that we arrived with plenty of time to spare. </span></div>
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<span style="color: purple;">We walked the course and watched some of the junior races. Although the course was technically 'dry' as it hadn't rained for a while, when thousands of people run over the same stretch of ground repeatedly in the space of 5 hours, they are bound to create a bit of a mud bath! There were quite a lot of boggy sections - but also a fair amount of sections of the course that looked in good condition. </span></div>
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<span style="color: purple;">My aim was to improve on my 149th position from last year and hopefully sneak into the top 100. </span></div>
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<span style="color: purple;">I wanted to get a good start and see if I could feature in one of the 'mass start' photos that would, no doubt, feature in Athletics Weekly next weekend! </span></div>
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<span style="color: purple;">After a mile warm up, the GWR girls and I headed to our pen which was on the right hand side of the middle - perfect as the first turn was a right hand bend. We were in the same pen as the Avon Valley crew and it was nice to catch up with new friend/rival Beth. I couldn't possibly forget her name as there is a member of her team who yells her name at the top of his voice! We wished each good luck and then took to our marks. </span></div>
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<span style="color: purple;">Then gun went off and I was ready. I stormed off and headed uphill. It didn't take long before what seemed like hundreds of women were passing me! As the course narrowed, everyone got closer and it was pretty chaotic! So many people - with a lot of sharp elbows! </span></div>
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<span style="color: purple;">We reached the downhill section and I relaxed a little and did a bit of overtaking. At the bottom of the hill was the muddiest section of the course. I decided to keep right to avoid the worst of the mud...this did mean that I dropped back a little...mental note to keep left next lap. </span></div>
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<span style="color: purple;">Then we went uphill again and again I lost more positions - why can't I run uphill?! On every downhill, I picked up the pace and tried to over take as many people as possible. It didn't take long before I heard that familiar "Go Beth!" Despite Beth being from a different club, it felt good to have a friendly face nearby when there were so many people I didn't know. The next section of the course was a bit better and I started to relax and enjoy myself. I was annoyed that I wasn't as far up the field as I would have liked, but I reminded myself that cross country wasn't my 'a' goal. I'd not doing any specific cross country training so I could expect to much! </span><br />
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<span style="color: purple;">After finishing the medium lap, we reached the boggy section again, keeping left this time, I found I kept a better line and actually didn't slip too much. Thankfully, I had done my shoes up tightly so they managed to stay on ....lots of people's didn't! Beth and I were taking it in turns to over take each other and I used her as a focal point which really helped. </span></div>
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<span style="color: purple;">The GWR boys were out in force, for the first part of the race, cheering us on - waving their flags and pompoms! Annoyingly, the boys race was very close to the girls so they couldn't watch the whole race as they had to get ready for theirs. </span></div>
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<span style="color: purple;">With 2 miles to go, I heard another familiar voice - Sarah from Bristol and West had caught up with me. Again, it was nice to see someone I knew and I managed to stick near her and Beth for the last couple of miles. The course continued to undulate so they passed me on the uphills and I then returned the favor on the downhill sections. The number of spectators got less and less as the men all went to get ready for their race. We had 1 mile left and I'd had enough! Luckily, I heard John's voice which spurred me on. The downhill finish was great and I was really looking forward to crossing the line. As I did, I saw John on the other side of the barrier - :) </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">I kind of gave up in the finishing stretch - I guess knowing that I was quite far back in the field...Sarah and Beth both finished ahead of me- they finished strongly. I feel like I didn't achieved what I could have but I enjoyed the course (despite it being very tough) and I enjoyed the day out. I finished in 191st place. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">When I'd finished, I didn't have time to relax. I had to sprint over to the other side of the field to watch the boys start! All the GWR boys were great - especially John ...but I'll let him tell you about his race. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ-juK9NBxiNopw493xX3rRxSYFRMhmYsLmdADNI1x-nYLUBeDyxGfLmc-Z5xV8SL6IZxbdi8oGBbAiCH7pdESjZqLm14SpQrCdRKP_Afymv0zYSO0q4KpQgXW7eajHFrSKSgkc09wOt4/s1600/5110847821316096wv4928203900846080.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="639" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ-juK9NBxiNopw493xX3rRxSYFRMhmYsLmdADNI1x-nYLUBeDyxGfLmc-Z5xV8SL6IZxbdi8oGBbAiCH7pdESjZqLm14SpQrCdRKP_Afymv0zYSO0q4KpQgXW7eajHFrSKSgkc09wOt4/s320/5110847821316096wv4928203900846080.jpeg" width="213" /></a></div>
<span style="color: orange;"><br /></span>
<span style="color: purple;"><span style="color: orange;">Cross Country is hard. Cross Country Nationals at Parliament Hill is hell! The course is relentless, hilly, muddy and too long... 12Kms of questioning why we run. <b><u>693rd place for me</u></b> - an improvement of 669 places and 7 minutes faster than last time round in 2015. Although a tough reminder of why it's important to cross train and bank some weekly hilly/muddy runs, there are also positives: 1500+ fit and healthy fast women running full pelt uphill together with an iconic back drop of London town in the background with my favourite woman very near the front of it all :-) Good to bank the experience and I'd still go back again...</span></span><br />
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<u style="color: blue; font-weight: 700;">Sunday 25th February 2018 </u></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">After cross country yesterday, I was NOT looking forward to the planned 16 mile run today. Nevertheless, we were up and out of the door at 8am and on our way to meet Marcus and Rob. I didn't think I'd be able to keep up with the pace after yesterday but I surprised myself! Chatting away to the boys definitely helped and I managed 16 miles at an average pace of 7:44mm. Really quite pleased with that. </span><br />
<span style="color: orange;"><br /></span>
<span style="color: orange;">No lie in for us! <b><u>16 miles 7:20MM</u></b> - 16 miles was more than enough after XC racing yesterday. 2 hours on feet banked and we were blessed with really nice weather. GFRG, Maestro, Rob and I chatting and enjoying our usual loop.</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: blue;">Total mileage for the week:</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Kelly - 55.4 </span></div>
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<span style="color: orange;">John - 68</span></div>
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<span style="color: purple;"><br /></span></div>
Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-15258820732501039832018-02-18T13:39:00.001+00:002018-02-18T13:53:33.504+00:00Our first 80+ mile week! Gollum becomes Smeagol...<h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 9 weeks to go</u></span></h2>
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<span style="color: blue;"><u><br /></u></span></div>
<h3>
<span style="color: blue;">Key </span><span style="color: blue;">Blue - Both of us </span><span style="color: purple;"><span style="background-color: white;">Purple - Kelly </span></span><span style="background-color: white;"><span style="color: orange;">Orange - John </span></span></h3>
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<span style="background-color: white;"><span style="color: orange;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: blue;"><b><u>Monday 12th February 2018 </u></b></span></span></div>
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<span style="background-color: white;"><span style="color: blue;"><b><u><br /></u></b></span></span></div>
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<span style="background-color: white;"><span style="color: purple;">After getting an early night, we were up at 5am, eager and ready for our PT session. We ran the long route to PT to make the morning run up to 6 miles. After a very heavy session last week, we'd requested something a little lighter for today. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: orange;">After Sunday nights <i>MOT check</i> on the back/running properly , I ran to PT with confidence and excitement at starting another week of training. A lighter session than last week (much appreciated and very beneficial) meant that the session was testing but fun throughout. Our first go on balancing boards - great for core and ankle strength. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;"><br /></span></span></div>
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<span style="background-color: white; color: purple;">This is what the session comprised of: </span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Crunches, </span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Cable rotations,</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">catch n throw balancing on bum 30s...then 60s</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Plank elbow to knee,</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Elbow to knee crunches,</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Plank to side plank with arm raise 30s....then 60s</span></div>
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<span style="background-color: transparent; font-size: 15px;"><span style="color: #212121; font-family: Helvetica Neue, serif, EmojiFont;">Scorpions,</span></span><span style="color: #212121; font-family: "Helvetica Neue", serif, EmojiFont; font-size: 15px;"> </span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Crunches 4 sets of 12</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Medicine ball lowers, opposite leg extensions .x12</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Knee drives plus squat thrusts 10 of each ( X4)</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Side plank x10</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Bar roll outs x10 X3</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Glute raises x10</span></div>
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<span style="font-family: "Helvetica Neue", serif, EmojiFont;">Plank foot jumps x10 X4</span></div>
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<span style="background-color: transparent; font-size: 15px;"><span style="color: #212121; font-family: Helvetica Neue, serif, EmojiFont;">Balancing</span></span><span style="color: #212121; font-family: Helvetica Neue, serif, EmojiFont;"><span style="font-size: 15px;"> on balance boards (we had one each!) </span></span></div>
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<span style="color: #212121; font-family: Helvetica Neue, serif, EmojiFont;"><span style="font-size: 15px;">Throwing balls to each other, squatting, one leg balances - hard but fun! </span></span></div>
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<span style="background-color: white;"><span style="color: purple;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: purple;">As it was half term, I had the luxury of being able to go back to bed afterwards! </span></span></div>
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<span style="background-color: white;"><span style="color: purple;"><br /></span></span></div>
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<span style="background-color: white;"><span style="color: purple;">I didn't stay in bed too long though as I went out again at lunchtime and did a little 4 mile recovery run on the way to yoga. Yoga was great - although very hard - I definitely benefited from an hour of stretching!</span></span></div>
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<span style="background-color: white;"><span style="color: blue;"><br /></span></span></div>
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<b style="background-color: white; color: blue;"><u>Tuesday 13th February 2018 </u></b></div>
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<b style="background-color: white; color: blue;"><u><br /></u></b></div>
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<span style="color: purple;"><span style="background-color: white;">Another early start today. We were out of the door at 5:20am as we had 10 miles at GA to do and we wanted to ensure we had time to have pancakes for breakfast! We decided to use the Portway and run 5 miles out and then 5 miles back. The first 5 miles felt pretty good despite it being uphill. We managed 6 progressive miles up to 7:12 mm. But when we turned around, we realised why we'd found the uphill section so easy - the wind was like 40 miles an hour and had been behind us. When we turned, however, it became seriously challenging to keep the speed up. A one point I actually came to a stand-still with the wind being so strong! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: purple;"><span style="background-color: white;">Despite all this, we still managed to get the 10 miles done at 7:28mm average pace. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: purple;"><span style="background-color: white;">We got home and celebrated pancake day in style! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: orange;"><span style="background-color: white;">GA = General Aerobic or <i>just going for a run</i>. These workouts are supposed to be easy and fun and not looking to hit any specific pace or time - a stress free run. It would have been had it not been for the tornado like winds we were facing! Ah well - karma leveled things out with glorious pan cakes á la GFRG!</span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: purple;"><span style="background-color: white;">In the afternoon, I did another yoga class - felt better today. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<b style="background-color: white; color: blue;"><u>Wednesday 14th February 2018 </u></b></div>
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<b style="background-color: white; color: blue;"><u><br /></u></b></div>
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<span style="background-color: white;"><span style="color: purple;">Happy Valentine's Day!</span></span></div>
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<span style="background-color: white;"><span style="color: purple;"><br /></span></span></div>
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<span style="color: purple;"><span style="background-color: white;">How did we celebrate? By going for a run of course! 15 miles with an average pace of 7:50mm with our running club. It was, once again, really wet and windy. yuk! </span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: purple;"><span style="background-color: white;">I was hoping to go fairly steadily but our friend Orla had other ideas and we ended up doing a few quicker miles down the portway. </span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: orange;"><span style="background-color: white;">Weather was similarly cruel and punishing, same as Tuesday but we all battled through and banked what is now becoming a regular mid week long run. Getting in the mid week long run does help back up the Sunday long run, the body adjusts and get's better at spending some much time on feet and it makes the weekends longer running more enjoyable!<b> 16miles @ 7:20MM pace :-)</b></span></span></div>
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<b style="background-color: white; color: blue;"><u>Thursday 15th February 2018</u></b></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="background-color: white; color: purple;">Another soggy day of running - I feel like this has been an especially wet campaign. 8 miles at recovery pace of 9:09mm. Tired legs but wanted to stick to the plan and get the miles done. </span></div>
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<span style="background-color: white; color: purple;"><br /></span></div>
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<span style="background-color: white;"><span style="color: orange;">Back to running with the work guys at the Aalco running club! After the banter passed after going AWOL for a week we had a nice and steady 5K together - I added another 3 miles to make up the planned 5 and Luke went off and rounded up to 12! He's marathon training as well and does his longer runs in the week.</span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<b style="background-color: white; color: blue;"><u>Friday 16th February 2018</u></b></div>
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<b style="background-color: white; color: blue;"><u><br /></u></b></div>
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<span style="color: purple;"><span style="background-color: white;">Today I was really feeling the effects of my high mileage week. My legs felt heavy and tired and I was hoping for a gentle plod with John as he had the day off work. Unfortunately for me, John had was feeling fresh and speedy and I couldn't keep up. Never mind, 13 miles done and a recovery run planned for tomorrow. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;"><b><u>10 miles @ 8MM pace</u></b> - a nice and steady GA run, earning (almost) all of the calories I enjoyed consuming throughout the rest of the day!</span></span></div>
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<span style="color: purple;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: purple;"><span style="background-color: white;">We spend the rest of the day playing bowling with our families! John won...of course! </span></span></div>
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<b style="background-color: white; color: blue;"><u>Saturday 17th February 2018</u></b></div>
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<span style="color: purple;">Saturday means parkrun! We didn't go last week so it was nice to head back to Ashton Court today and tackle the hill once more. I took it really steady (as it was supposed to be a recovery run) and enjoyed some lovely marathon training chats on the hill. An average pace for me of 8:06mm. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">I was however starting to feel a little worried about our planned long run tomorrow - I wasn't sure if I would be able to stick to the pace. Lots of foam rolling and calf massaging in store for the rest of the day in a desperate attempt to loosen up my muscles!</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: orange;">Fancied a blast at parkrun today! I like to have the racing feeling at least once a week and also wanted to give myself tired legs for the next days long run - sadistic I know! 2nd finisher with a time of 18:10 - well off a PB time but respectable after last weeks issues and with it being a 5K race in the middle of a <b><u>13 mile medium-long run @ 7:25MM pace</u></b> :-)</span></div>
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<b style="background-color: white; color: blue;"><u>Sunday 18th February 2018</u></b></div>
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<span style="color: purple;">Long run day...oh dear! 20 miles with 10 at marathon pace on the plan...after already having done 60 miles this week...this is going to hurt! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">We were out of the door by 8:15am and ran to meet the rest of the (super fast) crew at the bottom (hooray!) of Bridge Valley Road. We timed it to perfection...or so we thought...we got caught out by a bridge swing which meant a rather speedy warm up run to the meeting point (we all know that the Maestro waits for no man...or woman!). </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">There was no hanging around, straight into 6 miles at marathon pace. This for me, should be 6:40mm. This is hard. Really hard. Especially hard when the first 3 miles up the portway are uphill! I managed 6:44, 6:44 and 6:50 on the uphill sections. No quite what I wanted but not too far off. I was happy. Luckily, the next 3 miles were downhill. But, once again, I'd forgotten about the wind. Urch! The next 3 miles looked like this 6:42, 6:54 and 6:50 ...I wish strava measured the wind factor and adjusted the speed accordingly! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">We then re-grouped and ran towards the section section of our route - the Bristol to Bath Cycle Path. We waited to Dr Dave to join us (I was very grateful for the short rest) and then headed up the cycle path. The boys wanted to do another 6 miles at marathon pace but I only needed 4 more. The first 3 miles are uphill, so I decided to do 2 miles steady, then 1 uphill at marathon pace and then the last 3 downhill. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Watching the boys storm off into the distance, leaving me along to tackle the never ending uphill section was a bit depressing for me if I'm honest. I couldn't keep a good pace, everything was hurting and I was generally feeling pretty down. As I was getting more and more frustrated with myself, my breathing was becoming more and more labored. I decided to stop and try to re-focus. After giving myself a good ol' talking to, I bucked up my ideas and pushed on. When my watched beeped, I picked up the pace and managed to get to 6:49mm for the next marathon paced efforts. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Thankfully, the boys had waited for me and it was nice to pause for a moment and re-group. I had just 3 miles at marathon pace to go. All 3 were downhill. I was able to keep relatively close to the rest of the crew which kept my spirits high. The last 3 miles were 6:43, 6:32 and 6:26mm. The last 3 miles were hard but I enjoy having a count down and I knew that the pain was almost over! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Finally, I reached the end of the efforts and was very relieved to have done 10 miles at around marathon pace. Yes, some of them were a bit slower than I'd have liked but considering the weekly mileage and the hill and wind factors, I was pretty pleased. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">20 miles done with an average pace of 7:19mm.</span></div>
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<span style="color: orange;"><b><u>20 miles @ 7:00MM for me with 2 x blocks of 6 averaging MP - Block 1 = 6:33MM + Block 2 = 6:28MM</u></b></span></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;">This workout was a massive confidence booster for me. I usually get through this workout and bank the times required but on top of that I felt strong and confident throughout. 'T was lush running in a group, really helpful taking it in turns at the front and the time flew by with all the positive banter! As per usual, I don't feel I've done the necessary amount of tempo workouts (runs of 5-10 miles at faster than marathon pace) but today showed that there's nothing to worry about - yet - 9 weeks to go to bank some decent tempo workouts and a couple more long runs with marathon pace. Fantastic week for the GFRG - massive miles banked! No doubt she'll make the distance - will she run the speed and get the time she wants??</span></div>
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<span style="color: purple;"><br /></span></div>
<h2>
<span style="color: blue;">Total mileage for the week: </span><span style="color: purple;"><br /></span><span style="color: purple;">Kelly - 83.7 </span><span style="color: orange;">John - 80</span><br />
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<div style="color: orange; text-align: center;">
<span style="color: purple;">Nice to see John smiling</span><span style="color: purple;"> again...much less grumpy and depressive than last week! </span></div>
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<span style="color: purple;">Hopefully he can remain as Smeagol for another 9 weeks!</span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-77088410818005630342018-02-11T20:36:00.000+00:002018-02-11T20:50:43.916+00:00A week of ups and downs <h2 style="text-align: center;">
<u><span style="color: blue;">London Marathon Training - 10 weeks to go </span></u></h2>
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<u><span style="color: blue;"><br /></span></u></div>
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<u><span style="color: blue;">Key = </span></u><span style="color: blue;">Both of us = Blue </span><span style="color: purple;">Kelly = Purple </span><span style="color: orange;">John = Orange </span></h3>
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<b><u><span style="color: blue;">Monday 5th February 2018</span></u></b></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: purple;">I thought I'd been feeling pretty exhausted today after 22 miles yesterday. In past campaigns, after every 20+ mile run, I was almost unable to run the next day - apart from doing like 10 minute miles. </span></div>
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<span style="color: purple;">The alarm went off at 5am and I got out of bed and my legs didn't feel too bad.</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">We started running to our PT session. We went the 'long way' today to make it up to 5 miles rather than just the usual 3. Even with Bridge Valley Road's hill, my average pace was 8:56 - really pleased with that. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Our PT session was pretty brutal but I felt strong and in control throughout. </span></div>
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<span style="color: purple;">It went like this:</span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="font-size: 15px;">20 Squats with two 12.5 kg dumbbells then 20</span></span><span style="font-family: "helvetica neue" , serif , "emojifont"; font-size: 15px;"> crunches </span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";">20 squats with two 15kg </span><span style="font-family: "helvetica neue" , serif , "emojifont";">dumbbells then 10 down and </span><span style="font-family: "helvetica neue" , serif , "emojifont";">ups x 10 then 20 crunches </span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";">20 squats with two 17.5 kg </span><span style="font-family: "helvetica neue" , serif , "emojifont";">dumbbells then 30 </span><span style="font-family: "helvetica neue" , serif , "emojifont";">mountain climbers the 10 down and ups then 20 crunches </span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";">20 squats with two 20 kg </span><span style="font-family: "helvetica neue" , serif , "emojifont";">dumbbells then 20 squat</span><span style="font-family: "helvetica neue" , serif , "emojifont";"> jumps then 30 mountain climbers then 10 down and ups then 20 crunches </span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";">20 squats with two 20 kg </span><span style="font-family: "helvetica neue" , serif , "emojifont";">dumbbells (John had two 25kg!!!) then 20 squat</span><span style="font-family: "helvetica neue" , serif , "emojifont";"> jumps then 30 mountain climbers then 10 down and ups then 20 crunches </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTsGvb0Gl3Zbn7netCveQi9X5_ZZKcUq-vSxi5P19wngCg2UCnaH7LJZX5uN780B83NGz2_DyWxv21JRJa3e73dCDjS3bxbsUjUOJ_laTEf474d3KBYObfDng6GHf4B-nYyzsL6Ig8psY/s1600/pressups+.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: blue;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTsGvb0Gl3Zbn7netCveQi9X5_ZZKcUq-vSxi5P19wngCg2UCnaH7LJZX5uN780B83NGz2_DyWxv21JRJa3e73dCDjS3bxbsUjUOJ_laTEf474d3KBYObfDng6GHf4B-nYyzsL6Ig8psY/s320/pressups+.JPG" width="320" /></span></a><span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat and press with 10 kg plate then medicine ball press ups X10. x5</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Bridge glute raises then plank foot jumps. X10. X5</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Clean n press 15kg bars x10. then split lunge jumps plus 5kg plate x10. X5</span></span></div>
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<span style="color: blue;"><span style="font-family: "helvetica neue" , serif , "emojifont";">35 kg squats with barbell on back .......</span><a dir="ltr" href="tel:5-10-15-20-15-10-5" rel="noopener noreferrer" style="font-family: "Helvetica Neue";" target="_blank">5-10-15-20-15-10-5</a><span style="font-family: "helvetica neue" , serif , "emojifont";"> </span></span></div>
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<span style="color: orange;"><span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="font-size: 15px;">Similarly to the GFRG, I also woke up feeling surprisingly sprightly and raring to go. Our first PT session for a while and we weren't eased into it. A very tough session but we completed it and felt strong and very hungry for the rest of the day.</span></span></span></div>
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<b><u><span style="color: blue;">Tuesday 6th February 2018</span></u></b></div>
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<span style="color: purple;">After a much needed lie in (by lie in, I mean 7am!), I went to work feeling pretty achy after yesterday's session. Most of the pain was in my shoulders which is common for me when I've done bar work. My legs were tired but not too bad. </span></div>
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<span style="color: purple;">At lunchtime, I went out for a cheeky 2 miles for our staff running club. This is a great way to get a proper break and catch up with the other teachers. It was our quickest one yet with 8:56mm average pace. </span></div>
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<span style="color: purple;">I had a meeting in the afternoon so I got changed after running club and left my kit bag in the staff toilets...unfortunately, this meant that I forgot to take it home at the end of the day. When I got home, I got ready for my run but realised that my watch was in my bag at school. Urch! This posed a major problem for me because I love running with my watch - I rely on it. Also, we all know that if it's not on strava, it didn't happen! Thankfully, John reminded me that you can use strava on your phone to record a run. The only problem with that, was that I'd have to have my phone in my pocket so would be able to know how fast or slow I was going. This meant that for the first time, I'd have to try 'running to feel'. </span></div>
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<span style="color: purple;">I started off with John but, after realising that he wasn't able to run at all quickly, he urged me to go on ahead. Feeling a little bit sad at having to run alone (something that I hardly ever do) I pushed on and tried to think about what pace I might be running. While some people claim that running without a watch lets them feel 'free' and 'relaxed' because they don't have to worry about what pace they're doing, for me it was the opposite. I felt stressed and anxious. I wanted to run faster than recovery pace, as this was supposed to be a GA run, but not too fast because I knew I had a big run planned for tomorrow. Thankfully, my body got into a rhythm and managed 10 miles at an average pace of 7:51 which is almost exactly what I would have liked to have done had I used my watch! I guess my legs know more than I give them credit for! </span></div>
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<span style="color: orange;"><i>Heaven Knows I'm Miserable Now</i>... Only joking, KD said I wasn't allowed to be miserable and depressed on the blog so I'm gonna defy my natural and what I thought were lovable personality traits for the sake of doing as I'm told... Yesterdays feeling of sprightly-ness was very deceiving. I woke up today feeling like a tonne of bricks had hit me and more worryingly like my back and hips had been ripped apart. I have history of having <i><a href="https://www.google.co.uk/search?q=sacroiliac+disorder&oq=sacroiliac+dis&aqs=chrome.0.0j69i57j0l4.7024j0j7&sourceid=chrome&ie=UTF-8" target="_blank">sacroiliac dysfunction</a></i>, a diagnosis I paid many hundreds of pounds to receive. A couple of years a go my right hip was nearly an inch higher than my left, this was due to over stretching the muscle that runs from my back to my bum and the body struggling to put it right on it's own. I don't think I've done anything nearly as serious this time round, I think I've been training hard and doing a PT session quite as intensely as I did after a big break maybe wasn't too sensible, body was telling me to chill out and recover.... so I did... 5K for me at 10MM pace.. </span></div>
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<b><u><span style="color: blue;">Wednesday 7th February 2018</span></u></b></div>
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<span style="color: purple;">What with John only running a few miles and us not wanting to go to club today, I had a challenge on my hands! This Sunday is the last (for me) in the Gwent League cross country series so I needed to do my long run today. 20 miles needed. Solo. Oh dear. I hardly ever run on my own and I've never ran a full 20 miles alone so wasn't sure how I'd cope. I decided that I needed a really strong mental strategy to get me through. By the time I got home and got ready etc, it was already 7pm so dark. I decided therefore to keep it safe by running laps of the Harbourside. It was well lit and a route that I knew well so I wasn't worried about being alone. I decided to do the 5 mile route which meant that I'd have to do 4 laps. </span></div>
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<span style="color: purple;">At the Runfest talks the other week, we heard Jim Plunkett-Cole speak. One of the memorable parts I took away, was how he managed to get through a grueling 4 lap swim. He told us that, each time he passed a buoy, he spoke to it and told it how many more time's he'd see it. I decided to use this strategy for my run tonight. </span></div>
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<span style="color: purple;">There are a number of memorable landmarks around the Harbourside: bridges, cranes, squares etc. At each one I spoke it it (yes out loud!) and told it how many more times I'd see it. Lap 1 felt surprisingly good. Despite the heavy PT session and 22mile run just a couple of days ago, I felt really good. I really wanted to impress John with my run today and so I set myself a challenge of running all miles at under 8mm pace. I didn't want to go off too fast in the first lap as I was a bit worried about how laps 3 and 4 would go. </span></div>
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<span style="color: purple;">Finishing lap 1 felt great. The time had passed super quickly (I wasn't even listening to music or anything) and I was feeling really strong. It was a bit tricky going passed all the people in the center of town but I knew that, with each lap, it would get quieter. </span></div>
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<span style="color: purple;">The end of lap 2 came pretty quickly and now I was over the moon. Half way there and feeling great. I was desperate to get back home and see John (who I knew would be feeling a pretty down) so I kept the pace up. Lap 3 was probably the hardest because it was quite tempting to stop at mile 15 and just go home. No. I told myself. You wanted to do 20 now do 20. </span></div>
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<span style="color: purple;">For the last lap, I took great joy in telling each inanimate object I passed (in true Jim Plunkett-Cole style) "I ain't gonna see you no more!" That worked as a brilliant distraction and, before I knew it, I was running around Queen's square for the last time. I finished my 20 miles and couldn't help but let out a "YES!" of delight (and making a random passer by jump!) </span></div>
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<span style="color: purple;">A really high point of the week for me. </span></div>
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<span style="color: orange;">Really depressed at this point. Back still giving me grief and a 5K run at 10MM pace which only happened after a 200mtr run and going back home where I threw all my running clothes and trainers in the bin and had a shower before being similarly inspired by Jim Plunkett Cole - <i>that guy did a triathlon every day for a year surely you can run 5k?!? </i>So I did. I was very proud and pleased for KD when she got home from her run but sadly my depression alongside what was jealousy and envy at being able to run so far and so fast lead to me being rather mean, snappy and rude! I hate being like this and thankfully Kelly is very understanding when I get down and understands what it's like to not be able to run. For the record I thought her 20 mile mid week run was AWESOME - so soon after the previous long run and a hard PT sessions, KD is fitter than ever and the next 10 weeks is gonna be damage limitation cus all things being well, she's in Sub3 shape. :-)</span></div>
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<b style="background-color: white;"><u><span style="color: blue;">Thursday 8th February 2018</span></u></b></div>
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<span style="background-color: white;"><span style="color: purple;">Today my legs hurt. Just a gentle recovery 7 miles today. I really felt that I'd earned that! The first 3 miles, I ran with John who was definitely speeding up and hopefully starting to recover. Average pace was slow but I needed it slow - 9:17mm. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;">Progress - sadly I missedd running club with the guys as I was worried about being able to keep up and my violent mood swings but did run the risk whilst running with the GFRG! 5k @ 9:30MM!!</span></span></div>
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<b style="background-color: white;"><u><span style="color: blue;">Friday 9th February 2018</span></u></b></div>
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<span style="background-color: white;"><span style="color: purple;">More recovery today. 5 miles in the morning. Slightly quicker than yesterday but everything hurts. 9:08mm. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">It was the last day of term today so running club was rather quiet - a lot of tired kids I guess! I was feeling rather tired myself and was clearly still feeling the effects of Wednesday's run as one child asked me "Why are we going so slow today?" I explained about my 20 miles and the girl was very understanding (although I did let a few of my speedies go ahead of me for parts of the run!). </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">In the evening, I'd booked another sports massage - I think this may turn into a regular weekly session. I love how I feel the days after and I do think/ hope it will stop me getting injured. Jenny worked mostly on my tight calves and achilles but did a do a bit on the rest of my legs too as the squats from Monday had clearly had an effect on my quads. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;">More progress! Back is feeling a lot better but I don't wanna risk any set backs. Another steady recovery run at 9MM pace this time... I can see the light!!</span></span></div>
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<b style="background-color: white;"><u><span style="color: blue;">Saturday 10th February 2018</span></u></b></div>
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<span style="background-color: white;"><span style="color: purple;">Today was going to be a VERY exciting day! We started off with a 5 mile run together (lovely to run the full distance with John x) after a much needed lie in. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">Back at home, we packed our things and drove to Frome where we'd booked a lovely little cottage for the night. We watched the rugby, cooked a very healthy gluten free prawn curry for dinner before walking the short walk to the Cheese and Grain. The Cheese and Grain is a brilliant music venue. The first act was called 'Punk my hits'. Cleverly, they took some of the classic 80s, 90s and 00s pop his and turned them into rock songs! After a couple of cheeky sambucas, we were dancing merrily. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">Then, S club 7 came on (ok technically S club 3..but they were the best ones!) they were fab. Played all the classics and took us back to the 90s! Finally, 5ive came on (again 3!). Similarly, they played all of their best songs and incredibly, we remembered all the words and most of the dance moves. A brilliant night. </span></span></div>
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<span style="background-color: white;"><span style="color: orange;">Lovely to be back running properly again with my partner in crime. 5miles at 8:45mm pace and every step felt blissful. Pain free and I felt fully in control of my pace and style. The world wasn't coming to an end after all! The evenings fun times watching SClub and Five was great - it brought back great memories of my sister blaring out this crap music in the room next door so whilst being drunk on 2 shots of Sambucca and feeling somewhat nostalgic allowed for some risky hip action on the dance floor. Awesome night!</span></span></div>
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<b style="background-color: white;"><u><span style="color: blue;">Sunday 11th February 2018</span></u></b></div>
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<span style="background-color: white;"><span style="color: purple;">After not necessarily the best preparation last night, today we were off to cross country for what would be my last Gwent League race of this season. I wanted to do well but was also really conscious that the marathon is my main goal so I really didn't want to do any damage!</span></span></div>
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<span style="background-color: white;"><span style="color: purple;">We arrived in Pontypool and the first thing we saw, when we arrived on the course, was the MASSIVE hill. Great. The good thing was, the course appeared to be really dry so would be firm under foot. I knew I'd just have to work hard on the uphill and I'd be rewarded with a nice, long, downhill. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">We had a great team today and it was lovely waiting together on the start line. The gun sounded and we were off. After about 50 meters, we came to a very boggy section. Oh dear. 'Never mind, focus on getting a good position ready for the hill' I told myself. Then came the hail. Ouch! Horizontal hail directly into my face - really quite painful. 'Never mind - try not to think about it'. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">I got into my (now) usual space - as there are pretty much the same people at every race, you get to know where abouts you should be. The hill was upon us very quickly and I focused on my technique: 'shorten my stride, stand up straight, use my arms' I repeated to myself. It also really helped that all the male GWR crew had positioned themselves brilliantly and were really encouraging. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">I knew that I was just outside the top 10 so I decided my aim would be to finish in the top 15 today. After the first lap, I was feeling pretty good and ready to face the hill again...but I'd forgotten that lap two had a cheeky little surprise lurking for us... another hill! Great. But an even muddier, boggier, stonier hill. Double great. There was a very steep section that some people were starting to walk...'No!' I told myself 'you will not walk' so I didn't. I overtook a couple of people on the uphill (almost unheard of for me!) and was looking forward to the downhill. Unfortunately, the downhill was even harder than the uphill. Seriously muddy and slippery and dangerously steep so I had to slow right down to avoid falling over and covering myself in mud. </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">I was then overtake on the downhill section - again almost unheard of! This made me a bit cross. But there wasn't anything I could do. I wasn't going to risk falling and damaging my ankles and putting my marathon in jeopardy. Doing the hill for a second time was very painful. It seemed to go on forever (probably because I was going up it so slowly!). By the time I was back on the downhill, the finish line was in sight and I gave it everything. I had a cheeky look behind me and to my horror, there were about 20 girls right on my heels. I picked up the pace and sprinted for the line. Delighted just to have finished! </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">15th position - my 2nd highest this season. </span></span></div>
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<span style="color: purple;"><span style="background-color: white; color: orange;">Feeling strong and pretty much recovered I made the journey to XC but with no running kit. London is my main goal and I didn't wanna risk any set backs running off road / cross country. A very sensible decision as the course was one of the hardest most technical I've ever seen. KD and the teams all put in amazing performances. The club entered 14 runners - massive progress, as usually at this point in the season we'd all fit in one car. It was a great venue and a lovely atmosphere, the day was fun and although I wasn't running I was really happy to be a part of it. When I got home I ran a progressive 5miles running up to 6:30MM pace and feeling good :-)</span></span></div>
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<span style="background-color: white;"><span style="color: blue;">Total mileage for the week: </span></span></div>
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<span style="background-color: white;"><span style="color: purple;">Kelly = 59.7 (yes this is very painful for my OCD but I'm not going out now to sort it!) </span></span></div>
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<span style="background-color: white;"><span style="color: orange;">John = 30 miles (just waiting for KD to run around the balcony with the GPS on...)</span></span></div>
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<span style="background-color: white;"><span style="color: orange;">A very tough week for me. I do not deal with set backs well. Running is my thing. I love to run and without running I am not me. When I woke up Tuesday in pain/agony/dying? I genuinely thought I wouldn't run the same again - stupid I know! I spent the week combating my state of mini-depression stuffing my face with digestives and hob nobs and subsequently have put on 2+ kilos in weight! If I didn't have Kelly on side that would probably have been 5kilos and I'd of probably have tried to run through the pain to punish myself whilst trying to prove I'm indestructible - which I am very much not! The body is amazing but there's only so much it can do. A rest week was needed and I don't feel I've been set back to much. I feel as though I've gone from being a 2 litre Diesel with turbo to a 1.2 with a flat tyre... but there's 10 weeks to go, plenty of time for an upgrade - one part at a time!</span></span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-81266428204355050452018-02-04T14:50:00.004+00:002018-02-04T14:50:53.807+00:00A successful week of training and a decision made! <h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 11 weeks to go! </u></span></h2>
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<span style="color: blue;">After a couple of weeks battling with illness, we are both now fully recovered and feeling fit. Phew! This has been a week of 'getting back into it', upping the miles and tackling our first 20+ mile run as well as more 30th Birthday celebrations for the birthday boy! </span></div>
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<span style="color: blue;">Both of us - Blue </span><span style="color: orange;">John - Orange </span><span style="color: purple;">Kelly -Purple</span><span style="color: #741b47;"> </span></h3>
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<span style="color: blue;"><b><u>Monday 29th January 2018 - John's 30th Birthday! </u></b></span></div>
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<span style="color: purple;">After a fantastic weekend away, we woke up at 6am so John could open his cards and pressies. Then we headed out for his Birthday run! 5 miles at 8:42 recovery pace. </span></div>
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<span style="color: orange;">Zzz..zzz... Hard work after a weekend running and exploring on feet - couldn't wait to get to work... :-/ </span></div>
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<b style="color: blue;"><u>Tuesday 30th January 2018 - John's 30th Birthday! </u></b></div>
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<span style="color: purple;">We had a lovely lie in this morning as we had a race lined up in the evening. I also ran during the day for our teachers' running club. We managed 1.8 miles at 9:16mm pace and only stopped once - great progress. </span></div>
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<span style="color: purple;">In the evening, we drove to Filton for the 'trial run' of the new Filton Flyer series which will be replacing the Aztec West 5k. I was hoping that the race would be as flat and fast as the Aztec. I was hoping to hit between 6 - 6:15 mm pace for the race. We gathered in the cafe of DW sports which was a nice race HQ. After getting our numbers, we walked to the MOD and warmed up while we waited for the marshals to get into their positions. I quickly noticed that the route started at the bottom of a hill - not very Kelly-friendly! I was a 2 lap course and the first lap (after the initial uphill) felt great. I was hitting my target as mile 1 was 6:03mm. It wasn't until the 2nd lap that I realised that it felt so good because it was downhill! Mile 2 was 6:11mm so not as quick but not too bad. I was running with Noel from GWR and working together to keep the pace. There were a lot of tight turns and one part where I slowed down to cross a road (not ideal). It was nice at the turnaround point to see John and the other runners going the other way. John was looking very strong in 3rd position. </span></div>
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<span style="color: purple;">We turned around and headed back and I quickly realised that mile 3 was not going to be as quick as the first two. The last mile was pretty much entirely uphill and I really had to dig deep to get a 6:23 average pace. I finished as 4th or 5th lady with a time of 19:41. I was initially disappointed with the time but John reminded me that I was ill last week and it wasn't a flat course. It seemed like most people were about 1 minute of their PB on this course so that made me feel better. </span></div>
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<span style="color: purple;">I was supposed to do another 6 miles today but no one wanted to join me so we ended up just going straight home for some food.</span></div>
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<span style="color: orange;">3 miles after work with the Aalco Running Club before making my way to the Filton Flyer 5K Trial. A brief warm up before wanting to bank a rare Vo2 Max workout. 3 miles averaging 5:35s = tick! Felt tough coming out of a cold but legs were receptive and got me through the workout. Not gonna progress at the 5K properly without sacrificing marathon training and the marathon is the priority at the moment.</span></div>
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<b style="color: blue;"><u>Wednesday 31st January 2018</u></b></div>
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<span style="color: #a64d79;">Today was to be the last of John's birthday celebrations - a meal with the GWR running crew. John and I met a club at 6pm ready to do a few extra miles before doing a run with the club. As we had lots of time, John suggested that we do the winter 6mile route. This seemed like a good idea. I've not done this route for a very long time and I think my legs had forgotten it. </span></div>
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<span style="color: #a64d79;">The first few miles are lovely. Undulating but nothing too painful. I knew there was a hill called 'Stoke Hill' which I remember being pretty steep. Because I don't know the area though, I couldn't remember where abouts in the route this hill came. Around mile 4, we started going uphill. A gap emerged between John and I before a cheeky shout came from John- something like "Are you gonna to keep up with me?!" This spurred me on and I picked up the pace and managed to catch him. Phew I thought, when we reached the top, glad that's done. </span></div>
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<span style="color: #a64d79;">Pretty soon, John put my in my place and informed me that in actual fact that was not Stoke Hill. Great. I kept working hard and eventually reached what was definitely Stoke Hill. I managed to keep with John for the first section of the hill but it just kept getting steeper and steeper and wouldn't end! I couldn't believe that this is the route we send our beginners on! Its a seriously hard route. </span></div>
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<span style="color: #a64d79;">We made it back to the club and I was pretty tired. 6 miles done but we still had the actual club run to do! We chose to do Big Kev's 7 which is relatively flat (apart from Bridge Valley Road). Thankfully, we chose a more gentle pace. By the time we got back to club I was ravenous and very much looking forward to a meal at Bill's - especially the Gluten Free Chocolate Bomb! </span></div>
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<span style="color: orange;">Mid week long rung - banking calories before lots of celebratory tasty foods. The classic club winter 6 route which is hilly and demanding followed by the more relaxing Big Kev 7 - flat and easy. Half marathon banked at a good pace and another day recovered from the cold and endurance running feels comfy and fun again.</span></div>
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<b style="color: blue;"><u>Thursday 1st February 2018</u></b></div>
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<span style="color: purple;">Having left our cars at club last night so we could enjoy a cheeky Prosecco or 3, we were up at 6:15am to run and pick them up. Normally, when you run a hilly route, you know you have the downhill to look forward to on the way back. Because we were just running one way, we just had all the uphill! Nevertheless, 4 miles banked at 8:36mm pace. </span></div>
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<span style="color: purple;">The plan called for 7 today so I did another 3 miles after work. Nice and slowly as my calves and achilles were feeling really tight after Tuesday's race and Wednesday's hills. </span></div>
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<span style="color: orange;">Urgh... Meh... Hungover and struggling. Collecting the car was miserable! The day at work was spent over fueling with biscuits and tea trying to feel normal again. Come 5pm I was feeling up for some exercise so I ran 5K with the work running club. Got home feeling less grumpy than when I woke up and glad to have banked some miles.</span></div>
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<b style="color: blue;"><u>Friday 2nd February 2018</u></b></div>
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<span style="color: purple;">Today was supposed to be 13 miles but there was no way my legs would allow that. John was feeling good so got up early to do his miles and I met him half way through. Unfortunately, I couldn't keep up with John's GA pace - my achilles were screaming at me so I just did a 4 mile recovery and then booked a sports massage for the evening. </span></div>
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<span style="color: purple;">Another mile ran at lunch today with my running club. Less children today but they're all getting quicker. Great fun. </span></div>
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<span style="color: purple;">In the evening, I headed to the Triathlon shop for my massage with Jenny Buckley. She's great at targeting my problem areas and I felt much better once she'd finished with me. </span></div>
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<span style="color: purple;">After that, we went to Westbury for an event called 'Runfest'. It was to raise money for a group of scouts going to Nepal. They'd organised an amazing event with about 10 different speakers. It was really inspirational listening to everything that these people have achieved. It also made me think that I'd love to achieve something impressive enough to be asked to speak at one of these events in the future. </span></div>
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<span style="color: orange;">11 miles feeling awesome - 7:37mm pace - holding back plenty of HP for a hard weekend of running but really enjoying it. The run talk the GFRG has mentioned was very inspiring and had it not finished after bed time I'd of probably booked a few too many future trips and races. Luckily I fell asleep and woke up still feeling inspired but a little more sensible.</span></div>
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<b style="color: blue;"><u>Saturday</u></b><b style="color: blue;"><u> 3rd February 2018</u></b></div>
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<span style="color: purple;">Parkrun day! And the first opportunity for me and John to wear our Christmas presents to each other - parkrun barcode bands! Knowing that we had the first 20 mile run of the plan booked in for tomorrow, I planned to take today's parkrun nice and steady to ensure I was feeling fresh and so that I could keep up with the boys tomorrow. </span></div>
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<span style="color: purple;">We ran to Ashton Court. The whistle sounded and John stormed off - clearly not taking it easy! I ran with Orla for a bit and then caught up with a relatively new GWR member - Louise. We had a lovely run getting to know each other. She's really quick and a great asset to our cross country team. </span></div>
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<span style="color: purple;">John had a great run and once again, it was great to see him at the turn - again in 3rd place - very proud.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKpSWukHo67GzKFqWRR96Y7QDLGntMBJopUYxvQSZJZmcKTlQmnb4q_YENHl4-HUIDoNSoAJoEGFvYZMBq0e98iYALuBTepJqggCGJ7-6W95lsf1skTB1r-SArSA1yom-oEIVQKW0BIbw/s1600/IMG-20180204-WA0002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="811" data-original-width="1442" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKpSWukHo67GzKFqWRR96Y7QDLGntMBJopUYxvQSZJZmcKTlQmnb4q_YENHl4-HUIDoNSoAJoEGFvYZMBq0e98iYALuBTepJqggCGJ7-6W95lsf1skTB1r-SArSA1yom-oEIVQKW0BIbw/s320/IMG-20180204-WA0002.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Steve and the GBRM battling for 3rd place!</td></tr>
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<span style="color: purple;">With the run home as well, that made 9 miles for the day. Legs feeling good - bring on the long run! </span></div>
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<span style="color: orange;">Today was tough for me. Although Friday's run felt good at the time and 24 hours had passed to recover I think my body struggles running Sub8MM pace day after day. I should have been sensible and plodded a steady recovery run but I was keen to have a blast at parkrun and wet.cold enough to just wanna get it done AND clubmate <a href="https://twitter.com/steveoproperbo?lang=en" target="_blank">Steveo</a> was very much on my heels throughout which pushed me on to finish 3rd. 10 miles total for the day and an afternoon of doing bugger all with feet up.</span></div>
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<b style="color: blue;"><u>Sunday 4th</u></b><b style="color: blue;"><u> February 2018</u></b></div>
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<span style="color: purple;">I was feeling good when I woke up this morning. I'd had lots of sleep, eaten well and not drank any alcohol since Wednesday (definitely makes a difference for running). We set off at 8:30am and ran to meet Marcus, Sam and Dr Dave by the suspension bridge. </span></div>
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<span style="color: purple;">Today's aim - 20 miles at an average page of sub 8mm. </span></div>
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<span style="color: purple;">Today I had once of those days where everything worked. My legs felt great (thanks Jenny) mentally I felt strong and the miles ticked by quickly. Even the hills didn't feel too bad. I realised pretty quickly that it was going to be longer than 20miles. Normally that wouldn't go down to well but today I didn't mind. It felt great to bank 22 miles with 11 weeks to go. I managed an average pace of 7:44mm which felt comfortable the whole way. A brilliant confidence boost. </span></div>
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<span style="color: orange;">Same as the GFRG - so good to run in a group, I'm not sure I'd of enjoyed the workout or made it had I run solo! Positive run for all of us, with 11 weeks to go until race day we all agreed that, although tired and hungry we could have run further and faster - promising - a couple more of these type of workouts before race day please!</span></div>
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<span style="color: blue;">Total mileage - </span></h2>
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<span style="color: purple;">Kelly - 67.5 (highest mileage so far in this campaign</span><span style="color: purple;">.)</span></div>
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<span style="color: orange;">John - 75+ (Ditto!)</span></div>
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<span style="color: purple;"><b><u>A decision made </u></b></span></h2>
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<span style="color: purple;">Thank you to everyone who responded to my dilemma. I do really appreciate people taking the time to consider my problem and giving their opinion. Everyone seemed to agree that it would be better for me to focus on the marathon and leave the cross country opportunity. I am therefore going to do the Fission 20 which will be a great test of marathon fitness. </span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-58587133118914361372018-01-29T07:32:00.001+00:002018-01-29T07:32:11.520+00:00Running on holiday and a running dilemma!<h2>
<span style="color: blue;"><u>London Marathon training 11 weeks to go!</u></span></h2>
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<span style="color: blue;"><u>Key - </u></span><u><span style="color: purple;">Purple - Kelly</span><span style="color: blue;"> </span></u><u><span style="color: orange;">John - orange </span></u><span style="color: blue;">Blue both of us </span></h3>
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<span style="color: blue;"><b><u>Monday 22nd January 2017</u></b></span> </div>
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<span style="color: purple;">Woke up today feeling ready to start the plan again...went out with the aim of running 6 miles...got 1 mile out and was coughing loads and couldn't breath. Decided to stop and head home. Try again tomorrow. </span><br />
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<span style="color: orange;">A lonely 7 miles recovery for me where the legs were being kind to me after a weekend of racing.</span></div>
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<b style="color: blue;"><u>Tuesday 23rd January 2017</u></b></div>
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<span style="color: purple;">I opted for a lie in today in the hope that it would give my lungs some time to recover! At lunchtime we had our first Teachers Running Club! A lovely 2 miles without any children for a change! </span></div>
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<span style="color: purple;">In the evening, John had a sports massage booked so I ran there with him and then planned to do another 5 or so...once again I was coughing still so decided to cut it short at 3.5 miles. Unfortunately, I had timed my run perfectly with the 1000s of Bristol City fans who were walking to the City-Man city game. While I wide selection of choice phrases were shouted at me I did start to regret not having longer shorts!!!! </span><br />
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<span style="color: orange;">Sports massage in the evening meant for 10 miles in the morning. Going out at 5ish did mean the usual 20 mins or so before the run felt like it got going but otherwise I was running well and enjoying it and seemed to have avoided any post race DOMS - result. </span></div>
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<b style="color: blue;"><u>Wednesday 24th January 2017</u></b></div>
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<span style="color: purple;">Today I ran in the evening and John joined me for the first 2 miles. I was keen to try and get some speed joining today as I was feeling better. Managed an average pace of 7:51 with a few miles at 7:30. Defiantly feeling better now. </span><br />
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<span style="color: orange;">More sleep lost with another early rise, the intention was to give my body the best rest/prep before Thursday night's <a href="http://www.westonac.co.uk/promrun/" target="_blank">Prom Race</a>. Although this did mean missing running club in the evening, it did mean I felt good all day having banked 13 miles early doors and ate loads throughout the day with a smile on my face - 30 miles on the clock for the week so far. In hindsight the run was a little hillier than ideal for the day before a race (1000ft of elevation) but I was running steady and before today I'd done all of my running on the Portway and was glad of a change of scenery. </span></div>
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<b style="color: blue;"><u>Thursday 25th January 2017</u></b></div>
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<span style="color: purple;">After thinking I was better, last night I woke up multiple times coughing. Clearly running fast yesterday didn't help. I had a meeting in the evening so I couldn't race at Prom - luckily my amazing team did a brilliant job. Decided to take today off. </span><br />
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<span style="color: orange;"><a href="http://www.westonac.co.uk/promrun/" target="_blank">Weston Prom Race</a> - After days of feeling fresh, running sensible and being relatively rested meant for great confidence., race #3 of 30 for the year so far, I set off from the start line wanting a good result. Splits were: 5:33, 5:40, 5:46, 5:33 & 5:35, an official position and time of<b><u> 11th with 28:03 </u></b>(Frustrating close to a Sub28!!). A good time and a top10 best at the event for me but I left the race feeling a little deflated. After 6 weeks of strong marathon training and a couple of days of sensible running and relative tapering I really wanted a PB. Conditions were conducive, good temp and very still but I just couldn't quite get the legs spinning. Even after 3 miles warming up I didn't quite have the looseness/supple race legs to run the pace I wanted. This could be down to a number of factors: racing twice the previous weekend, coming down with some of the GFRG's poorliness, a lack of shorter race distance specific speed work etc or could just have been a bad day. Marathon training wise it was good to bank 5 miles of lactate threshold running and if I were able to have a conversation with past John of a couple of years a go and offer a 28minute prom time I'd of taken it without a second though - take the positives and move on.</span></div>
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<b style="color: blue;"><u>Friday 26th January 2017</u></b></div>
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<span style="color: purple;">Today was suuuper exciting. We were going away for John's 30th Birthday this weekend. I had actually managed to keep it a surprise so I was desperate to tell him where we were going...Switzerland! </span></div>
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<span style="color: purple;">Once I'd shown him all the flight and hotel details, we only had time for a quick 3 miles. I then went home and got packing! </span></div>
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<span style="color: purple;">After school, John picked me up, we drove to the airport and were off to Geneva! </span><br />
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<span style="color: orange;">A very exciting morning, waking up to find out we were off to Switzerland in the evening! Geneva has always been on the bucket list so I was well chuffed to find out I was being treated to a weekend break for my birthday - the GFRG did good. 5 miles recovery for me - feeling very tired after the week of running and being up early most days and Prom just hours before!</span></div>
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<b style="color: blue;"><u>Saturday 27th January 2017</u></b></div>
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<span style="color: purple;">After a wonderful sleep in our executive hotel room, we were eager to get up and go out for a run to explore Geneva. We ran around the lake and through some parks. It was DEAD flat and the pavements were huge; running paradise. </span></div>
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<span style="color: purple;">Back to the hotel for a luxurious bath before heading out to explore the old town. </span><br />
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<span style="color: orange;">An hour worth of running early doors to get our bearings of the local area. Running around Lake Geneva with the GFRG made for beautiful views and making lots of happy memories. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH_Z8gT_ECt7WZBox95W23u54U-1Z7jq47mcJ9eh6gjRP4psPF9dMxHnSGbWNms3UQAT3WSzZ5XtHYvN6Y4JoZvPf8K75VBwq_Zggeb9LDIwc6r6mfrAYQ4O8pfl3mJNB3ASHJi2swRLI/s1600/IMG-20180127-WA0001.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH_Z8gT_ECt7WZBox95W23u54U-1Z7jq47mcJ9eh6gjRP4psPF9dMxHnSGbWNms3UQAT3WSzZ5XtHYvN6Y4JoZvPf8K75VBwq_Zggeb9LDIwc6r6mfrAYQ4O8pfl3mJNB3ASHJi2swRLI/s320/IMG-20180127-WA0001.jpg" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3YexPpNzjo_1gi5i7og93jbpaDSs4v-o4TFXD9lQaz2hprDpoY5FowoBLadRJrklVVJrC6_K3zzIC5ShmG4YK_NO8x32kgDEfsqI2ep41SVixyVilv5SKYXcQ59Ll-3HGyE_M3TxYm8M/s1600/IMG-20180127-WA0000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1296" data-original-width="729" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3YexPpNzjo_1gi5i7og93jbpaDSs4v-o4TFXD9lQaz2hprDpoY5FowoBLadRJrklVVJrC6_K3zzIC5ShmG4YK_NO8x32kgDEfsqI2ep41SVixyVilv5SKYXcQ59Ll-3HGyE_M3TxYm8M/s320/IMG-20180127-WA0000.jpg" width="180" /></a></div>
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<b style="color: blue;"><u>Sunday 28th January 2017</u></b></div>
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<span style="color: purple;">Once again we were up in good time and looking forward to seeing more sights. John had found out about a huge chair sculpture so we started our run by going to visit it. We were delighted to find that the sculpture was also right next to the UN HQ. It was an impressive building with lots of flags outside. </span></div>
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<span style="color: purple;">Next, we ran back towards the lake and through some gardens. After a While, the route became a bit boring as the path followed a residential area (with massive houses with huge gates with massive scary barking dogs outside!) Rather than continuing alongside the lake. We turned around and wen'y back the other way with a much nicer view. 13 miles in total. My longest run for two weeks. Still some coughing but much better than last week. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTTputvRZCIgMboRSVctH45o8w6Q7q12O0UvMZXbe-yhtu9op5zTdxs95rgfZ9B2cqI7JdKDehtqYMEKnzA7m5f5U4KtG0_Gg8FXFoE32DbwMbscFSTLz3Nh_82Lqb00AxJoU8ckrU8dM/s1600/IMG-20180128-WA0006.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="729" data-original-width="1296" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTTputvRZCIgMboRSVctH45o8w6Q7q12O0UvMZXbe-yhtu9op5zTdxs95rgfZ9B2cqI7JdKDehtqYMEKnzA7m5f5U4KtG0_Gg8FXFoE32DbwMbscFSTLz3Nh_82Lqb00AxJoU8ckrU8dM/s320/IMG-20180128-WA0006.jpg" width="320" /></a></div>
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<span style="color: orange;">Sunday's run was lush. Running further and enjoying more of the lakeside views powered on last nights celebratory curry and beers was gurt lush! I was feeling very lucky and spoiled rotten to be able to run in such a stunning location with my best friend who is not only an awesome runner but also the kindest and most caring person I know - thanks for an awesome weekend, love you! Gushing over and done with - 13 miles banked at the lower end of general aerobic pace (8:10MMs -ish.) The run felt tough, laboured and a bit slow - I have properly come down with the GFRG-coldy-disease and probably should have stayed in bed but the occasion, location and marathon training meant for a struggle but miles banked none the less - 70 miles for the week!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQIdF0_SJjXi868Y3rDmKNOdlg5fSVPGJ_d91sw4498hhxBlan6ExyCl9FPFmi_0QOGx4fjpfVTtY60T6TOkC6v8wIiXX7xjce6UYS7A8aQiQvXu0lo7ZZ4OewnJGcR8dnB2Pcw7xr1oE/s1600/20180128_191246.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQIdF0_SJjXi868Y3rDmKNOdlg5fSVPGJ_d91sw4498hhxBlan6ExyCl9FPFmi_0QOGx4fjpfVTtY60T6TOkC6v8wIiXX7xjce6UYS7A8aQiQvXu0lo7ZZ4OewnJGcR8dnB2Pcw7xr1oE/s320/20180128_191246.jpg" width="240" /></a></div>
<span style="color: blue;">We spent the rest of the day in Lausanne and went to the Olympic museum! Hopefully we'll go back in the future to see statues of us! </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisuBFCkjnWCEdss6JUaq-CoORUH03ry2efUgZEcc9zkIfzTOWyrjWv7_pf2VV6J1QajKQYHXCYtJEUhHlaJFsG3vIq_dbuHf4Lvgp-TQStKNTvBZxNHvwTwiDu6QGBlAUcBHE0bFdqOuM/s1600/20180128_153320.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisuBFCkjnWCEdss6JUaq-CoORUH03ry2efUgZEcc9zkIfzTOWyrjWv7_pf2VV6J1QajKQYHXCYtJEUhHlaJFsG3vIq_dbuHf4Lvgp-TQStKNTvBZxNHvwTwiDu6QGBlAUcBHE0bFdqOuM/s320/20180128_153320.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Faster, higher, stronger</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVk2qKIjvP35YUJNGAYZVzWpsBOZ15RwTQWJZGdzCK-Rthb5or-_-ePql6xQzqZGLeJLCDQpstih5dV1bmFimjU8YMzYqueSuXkIir1wv9sLBjEuNtnhrwJw2mL1YPCLkbWtUI-671xnM/s1600/20180128_143250.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVk2qKIjvP35YUJNGAYZVzWpsBOZ15RwTQWJZGdzCK-Rthb5or-_-ePql6xQzqZGLeJLCDQpstih5dV1bmFimjU8YMzYqueSuXkIir1wv9sLBjEuNtnhrwJw2mL1YPCLkbWtUI-671xnM/s320/20180128_143250.jpg" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtUH9q9j6jePCoIRHK7rJuv4zCK8vo7X5vMA1YfOK052lElUZbAUvv58RR-MwSDSRVeYR_CIBa7yRr621xwuDVPlKrx74-NMysMg_ityAZJJjYjR7ezH5-LpPQHuub_e_bmO7Z8MAzPA/s1600/20180128_152331.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtUH9q9j6jePCoIRHK7rJuv4zCK8vo7X5vMA1YfOK052lElUZbAUvv58RR-MwSDSRVeYR_CIBa7yRr621xwuDVPlKrx74-NMysMg_ityAZJJjYjR7ezH5-LpPQHuub_e_bmO7Z8MAzPA/s320/20180128_152331.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Always the winner!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYBLTrUQoapHG0oU-IwlqISZGWx5a2bfnC-TdzDZwtfy1iMMgXOJ2yvXOYrilPX4Y_uW0__nMeDqtXhEHTLPDomnXdTxIlQT33Z7nF3bIF_c3kOldPDOAJ8twbMTcdhZ3PR5rI7xBvyo/s1600/20180128_143023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYBLTrUQoapHG0oU-IwlqISZGWx5a2bfnC-TdzDZwtfy1iMMgXOJ2yvXOYrilPX4Y_uW0__nMeDqtXhEHTLPDomnXdTxIlQT33Z7nF3bIF_c3kOldPDOAJ8twbMTcdhZ3PR5rI7xBvyo/s320/20180128_143023.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Emil Zatopek and the GBRM!</td></tr>
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<span style="color: purple;">So... I am in need of someone advice. </span></div>
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<span style="color: purple;">I had been asked to represent Avon again at the inter-counties cross country in Loughborough. I am delighted to have been selected but unsure of whether to do it or not. Here's my reasoning: </span></div>
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<span style="color: purple;">Pros: </span></div>
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<li><span style="color: purple;">I was desperate to be selected for the county and am delighted to have been asked. </span></li>
<li><span style="color: purple;">I don't want to say no and then never be asked again. </span></li>
<li><span style="color: purple;">It is a huge event and would be great experience. </span></li>
<li><span style="color: purple;">I don't want to let the team down by not attending. </span></li>
<li><span style="color: purple;">I really want to get better at cross country and this would be another great opportunity to improve. </span></li>
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<span style="color: purple;">Cons:</span></div>
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<li><span style="color: purple;">I have ran for Avon already and was a bit disappointed by the organisation of team Avon. </span></li>
<li><span style="color: purple;">It will be just 6 weeks away from the London Marathon which I should be focusing on (not cross country!) </span></li>
<li><span style="color: purple;">It's the same day as the fission 20mile race which would give me great marathon race prep (and I've got a good chance of winning the race!). </span></li>
<li><span style="color: purple;">Loughborough is really far away and a lot of effort for a 30min race! </span></li>
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<span style="color: purple;">Please comment with your ideas/suggestions. </span><br />
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<span style="color: orange;">The GFRG is getting back to being fit and healthy and I'm tacking along nicely pretending not to be coming down with the coldy-disease! Plan was/is to up the miles a little bit before going properly into the more intensive, higher mileage training phase with 10 weeks to go. See how my body deals with being poorly, If I need to I'll take some rest and make sure I'm fit before properly upping the miles. We're planning our first 20miler on Sunday - looking forward to testing the body to see the results of 6 weeks of 50+ miles per week training and lots of positive running. </span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com3tag:blogger.com,1999:blog-6936373251226266313.post-29604882976292190382018-01-21T18:22:00.002+00:002018-01-21T18:22:20.285+00:00Unlucky 13?!<h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 13 weeks to go! </u></span></h2>
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<span style="color: blue;">Key - </span><span style="color: orange;">Orange - John </span><span style="color: purple;">Purple - Kelly </span><span style="color: blue;">Blue - Both of us </span></h3>
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<span style="color: purple;">So after saying how pleased I was that I was feeling strong and healthy last week...this week I go and get ill. Great. Typical. With 13 weeks to go...Unlucky? I guess actually, it's quite good to get the cold 'out of the way' (hopefully) so far away from the marathon. So after wanting this week to be the week that I up the miles, it was very much the opposite. </span></div>
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<span style="color: orange;">A week of <i>easier</i> training miles for me whilst brewing Lemsips on a regular basis for the GFRG and trying to stay as fresh as possible for a weekend of racing.</span></div>
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<span style="color: blue;"><u><b>Monday 15th January 2018 </b></u></span></div>
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<span style="color: purple;">The week started very well. After a very successful (possibly one of my best ever) training runs last Sunday, I was feeling rather pleased with myself. Having worked so hard on Sunday did make Monday morning's 3 miles a little painful but I managed 3 miles at 9:15mm pace - proper recovery. </span></div>
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<span style="color: purple;">As I was, at this point in the week, aiming for 70 miles, I did a double day today. 5 miles in the evening around Ashton Court at 8:43mm pace. Legs felt much better -clearly the first recovery run had done its job. </span></div>
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<span style="color: orange;">Not wanting to up the miles but with a weekend of racing ahead I to, double day-ed - top loading the week! Similarly to the GFRG my body was feeling rather creaky after the tough long run the day before.</span></div>
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<span style="color: blue;"><u><b>Tuesday 16th January 2018 </b></u></span></div>
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<span style="color: purple;">I had a PSA meeting after work today that I knew would go on until at least 9pm so I needed to get my run done early. Luckily, I managed to convince John that running 10 miles at 5:30am was a good idea! It actually went pretty well. My body had recovered pretty quickly from Sunday's long run and I was able to do 10 miles at an average of 8:06mm pace so a solid GA effort. </span></div>
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<span style="color: orange;">A solid 10 miles of GA meant two things: workout done early and hungry all day! Love the feeling of having one of the first workouts of the day on Strava and being able to eat my body weight in (healthy!) snacks all day. Another double day for me as I ran 5K with the running club at work.</span></div>
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<span style="color: blue;"> <b><u>Wednesday</u></b></span><u style="color: blue;"><b> 17th January 2018 </b></u></div>
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<span style="color: purple;">Today was not good. I woke up with a sore throat. A sore throat is my tell tell sign that I'm getting a cold. I dosed up to the max - desperate to halt the progression of this illness. I get into school and am surrounded by 30 sniffling, sneezing, coughing children. Oh dear. By the end of the day, I did not feel good. As I mentioned in my blog last week, 1 year ago last week I got ill. I got a cold and decided to 'run it off' bad idea. I got worse and worse and ended up taking 2 full weeks off training. So..I knew I had to try and different tactic. I decided to be sensible! I didn't run today. At all. I went home and went to bed and slept and rested. With a LOT of Lemsip and vast quantities of vitamins. </span></div>
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<span style="color: orange;">Disappointing that the GFRG has come down poorly but very proud of her sensible decision to rest up. Running <a href="https://www.amazon.co.uk/His-Dark-Materials-including-Northern/dp/1841593427" target="_blank">Daemon-less</a> I was very much the opposite end of the spectrum bagging one of my best long runs for months, 15miles with 8+ with the running club, 1:46 = 7MM</span></div>
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<span style="color: blue;"><b><u>Thursday</u></b><b><u> 18th January 2018 </u></b></span></div>
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<span style="color: purple;">After a lot of sleep and (legal) drugs, I woke up and felt....about the same..but no worse! So I guess that's good. I drank lots and ate well and by the evening I was starting to feel a little better. Maybe this 'resting' malarkey does work! Continuing on the 'sensible' plan, I decided not to run again. </span></div>
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<span style="color: orange;">Feeling knackered after two long runs in 4 days I opted for a lie in, instead of the planned recovery run. No double day, just 5 steady miles with the work running club in the evening where one of the guys managed his second 5K PB in as many weeks whilst I'm scanning eBay for new legs...</span></div>
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<b style="color: blue;"><u>Friday</u></b><b style="color: blue;"><u> 19th January 2018 </u></b></div>
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<span style="color: purple;">I was considering running in the morning today but thought better of it. Once again, I wasn't feeling any worse but felt like I was on the cusp of wellness! </span></div>
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<span style="color: purple;">I did however have my first running club of the new term. 33 children ran today with 7 who had joined running club for the first time. As we had some newbies, we took it nice a steadily and stopped regularly. Afterwards, one boy (a newbie) came up to me and said 'That was the best club I've ever done!' - Made my day! </span></div>
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<span style="color: purple;">So a grand total of 1 mile for today! The run its self didn't feel too bad. My breathing was slightly heavier and heart rate a little elevated but not too much. I was however coughing a lot when I stopped. </span></div>
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<span style="color: orange;">Up very early with the intention of bagging a 10+ mile run but my sub-conscious had other ideas. Body (legs mainly) still feeling knackered from the long runs (DOMSed?) I found myself aimlessly pottering around the house, ignoring the clock and the need to get going, I finally started the run wearing half my wardrobe. It was very cold, but: shorts, trousers, 3 shirts, a coat, hat and scarf will always be excessive... The first mile I couldn't get out of first gear, a 9:xx mile and I opted for a steady 3 miles recovery instead of the longer run and some more time in bed before going to work. Meh.</span></div>
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<b style="color: blue;"><u>Saturday</u></b><b style="color: blue;"><u> 20th January 2018 </u></b></div>
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<span style="color: purple;">Despite not being 100%, I decided to race today. Had it been just any old race I probably wouldn't have but it was a team relay and I just couldn't let my team down. I was in a team with Clare, Alice and Louise and, having checked out the other teams entries online, I felt that we could do pretty well. </span></div>
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<span style="color: purple;">Unfortunately, the weather was pretty grim. Very cold and that horrible drizzly rain. We collected our bib numbers and our team baton and, as there was no where to wait in the dry, opted to go and warm up in the car for a bit. </span><div class="separator" style="clear: both; color: purple; text-align: center;">
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As the start approached, we went for a warm up. I've not ran at Castle Coombe Race Track before so was looking forward to checking out the route. It was quite simply 2, 2mile laps of the track. Cold, pretty flat and very little wind meant that it was good 'Kelly' conditions! Despite being a bit snotty still, I was feeling pretty good and very excited! </div>
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I was running as leg 4 so had quite a wait. Clare went first and got us into a brilliant position with her awesome sub 20min 5k! As some teams were all women and some were mixed, it was quite hard to tell what position we were in after each lap but for the whole time we knew we were up in the top 4. Louise and Alice both ran brilliantly and I was pretty sure we had a crack at the top 3. Each person does 2 laps so when Alice went on for her 2nd, I started taking off layers and having a bit of a jog...by this point, my feet were numb and I was really cold but the adrenaline started to kick in when I saw her approaching the handover point. </div>
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Alice was just ahead of a female Avon Valley runner when she passed me the baton. After breathing a sigh of relief that I didn't drop it, I focused on trying to widen the gap. I had counted one woman pass me already but was pretty sure that I hadn't seen any others so I thought the team were in with a chance of 2nd place. I could hear a woman pretty close by and I heard a supporter shouting 'Go Beth' I realised that I knew the runner from a recent cross country match. I had finished just ahead of her then so I decided to try and shake her off. </div>
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My watched beeped for my first mile - 5:51 ...woa! I was really going for it! I didn't dare turn around to look but I couldn't hear anyone near me. I was overtaking people but had no idea what lap they were on so I just focused on trying to maintain the gap on the girl behind. Mile 2 was harder - 6:17mm pace. </div>
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As I came through for the start of my 2nd lap, it was wonderful to hear the cheers and support of my team. Mile 3 was hard work. I was starting to tire a little and then I heard some breathing...I knew it was Beth having caught up to me. Right. Plan 1 of shake her off didn't work. Plan 2, let her pass me and then sit on her heels. She pulled up next to me and I kept pace with her for a while. Trying to keep my mind focused and stick with her was hard. I was very tired now and we were still well over half a mile from the finish. </div>
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She picked up the pace a little and I just couldn't hang on. 'Never mind' I thought to myself. You're not 100%, you'll be happy with 3rd. The gap got bigger. But then I remembered that it was a team event. It wasn't up to me to decided that my team would be happy with 3rd. Alice had worked really hard to get ahead of the Avon Valley runner on leg 3 and I was just throwing it away. Sod it. 'Grit your teeth Kelly - you've got 1/4 mile'. Almost in slow motion, I thought about all the different aspects of my running form that could help me close this gap. I lent forwards, stood up straighter, pumped my arms, tried to push off with my toes. I looked up and the gap was closing. I pushed and pushed and pushed I was sprinting as fast as I'd ever sprinted. Then I heard John's voice "You've got her!" This spurred me on even more. I could make out the individual voices of my team screaming at me. I heard the announcer yell "It's a real battle for 2nd place!" I was desperate. I wanted this so much. With all my might, I crossed the finish line just 1 second ahead of her! YES! I'd done it! 2nd place finish for the team! </div>
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<span style="color: orange;">Lots of sleep and stretching meant waking up on Saturday full of beans and raring to go. I've been really excited about this relay event for a few weeks now and wanted to give it a good go. Baltic cold but a very still dead meant for speedy conditions. As the GFRG has said, the race took part on a racing car track which meant no camber, no pot holes, no sharp corners, bliss! I ran leg 1: 3.6miles in 5:31MM - well chuffed and not far off a 5K PB! Running against some much stronger runners I was really pleased to put the team in 4th going into the next leg. The rest of the team all ran stellar performance. Having a baton in hand really did bring us together and helped us find that extra bit of effort, so used to running for ourselves it did make a nice change running for and with others. A second placing overall in the mixed team category!</span></div>
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<span style="color: orange;">(PS - The GFRG's face on that finishing straight showed more determination than Frodo's attempt at getting to Mount Doom!)</span></div>
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<b style="color: blue;"><u>Sunday</u></b><b style="color: blue;"><u> 21st January 2018 </u></b></div>
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I woke up feeling pretty good. 90% better - so close! I decided to take one more rest day and then re-start the plan on Monday (all being well). </div>
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Today wasn't about me anyway. Today was John's day. After a challenging first attempt at the Doynton Hilly Half Marathon a couple of years ago, this was to be the day that he showed the race who was boss! </div>
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<span style="color: orange;">The <i>race that shall not be named</i>... a more detailed review of this one to follow in my blog as part of my <i><a href="http://gingerbeardedrunningman.blogspot.co.uk/2018/01/2017-year-in-review-targets.html" target="_blank">30 Races at 30 adventure</a></i>. We turned up at the start of the <a href="http://www.doyntonhardhalfmarathon.co.uk/" target="_blank">Doynton Hard Half Marathon</a> absolutely freezing! 2degrees, pouring down rain and a constant wind - great start. The gun goes and we're off! I've run this race before back in 2016 where I finished in 100th position in 2:14. This being the case I knew the route and how tough it was going to be. In 2016 I was 5+ kilos heavier and slightly hungover - I wouldn't recommend turning up to this race in this shape - the race <i>will find you and it will kill you</i> (not literally!) </span></div>
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<span style="color: orange;">I started the race sensibly and ran steady for the first 4 miles where you run up and down over 1000ft of elevation change. This is where the first timers were exposed. I found myself overtaking at least 10 people who obviously hadn't researched the race (A mwah-ha-ha to myself!) </span></div>
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<span style="color: orange;">The middle section of the race is less bumpy but more boggy. You find yourself shifting like John Wayne through various farmers fields carrying at least 5kgs of soil on each shoe - MEH. </span><span style="color: orange;">After reserving plenty of effort in the first third I was disappointed</span><span style="color: orange;"> in myself (especially my legs) in this middle section as I didn't quite have the pace and drive I expected and wanted. </span></div>
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<span style="color: orange;">The third section's multiple waist high streams (rivers?) would certainly wake me up and get my mojo back in check. Steadily negotiation a couple more tough climbs knowing that the last 3 miles were mainly road an reasonably straight forward. I found my stored energy from earlier and ran as fast as I could: wanting the best time and position possible whilst trying to stay warm enough to avoid hypothermia. I managed to overtake a couple more runners and bring my average pace down nicely. </span></div>
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<span style="color: orange;"><b><u>14th place with 1:46:21 - an improvement of 86 places and 27+minutes - absolutely over the moon!</u></b></span></div>
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<span style="color: orange;">Big kudos to all who took part, especially those wearing a GWR vest - top efforts all round and an afternoon in the bath with a beer well and truly deserved. Special thanks to the GFRG who braved the cold whilst suffering with her cold smiling throughout the day as always and possibly prevented my early death by feeding me soup, tea and cake once I'd finished.</span></div>
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<span style="color: orange;">A good week of keeping up the miles for me whilst the GFRG tries to keep away diseases and still dominates the relay. An old ghost laid to rest at Doynton and hopefully this afternoons worth of recovering will allow for another week of strong marathon training. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Knowing what was to come at the Doynton Hard Half... Not sure the tall guy knew!</td></tr>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-23053150542972761592018-01-14T15:23:00.003+00:002018-01-14T15:29:31.087+00:00Upping the miles and sticking to the plan!<div class="separator" style="clear: both; text-align: center;">
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<span style="color: blue;"><u>London Marathon Training - 14 weeks to go! </u></span></h2>
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<span style="color: blue;"><u>Key - </u></span><span style="color: orange;">John - Orange </span><span style="color: purple;">Kelly - Purple </span><span style="color: blue;">Both of us - Blue</span></h3>
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<span style="color: blue;">This has been a really great week of training for both of us. We tend to find that it takes around 3 or 4 weeks for our bodies to get used to the increased mileage and volume of training. For once, we had a week without any races so we were looking forward to sticking to the plan and hitting every session. </span></div>
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<span style="color: purple;">During this week of our Boston marathon training last year, I came down with a pretty bad cold which quickly went onto my chest. I took two full weeks off running. Since then, I've been taking daily vitamins and haven't been ill since. I'd missed this week of the plan completely so was really looking forward to following it this time around. </span></div>
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<span style="color: blue;"><b><u>Monday 8th January 2018</u></b></span></div>
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<span style="color: purple;">We didn't run until the evening today which meant that my legs were feeling pretty good. We ran to and from our running club's committee meeting making a total of 5 miles. With my new aim being to put more effort in when running up hills, I started the week of well with a Strava PR on a segment called 'Hampton hill'! </span></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;">Easing into the week with a steady 5. Year-on-year improvement as a Recovery Run would always have been 5K for us and 9+MM mile pace, whereas this year 5miles seems to the be standard and usually banking all miles <9mm pace.</span></div>
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<b style="color: blue;"><u>Tuesday</u></b><b style="color: blue;"><u> 9</u></b><b style="color: blue;"><u>th January 2018</u></b></div>
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<b style="color: blue;"><u><br /></u></b></div>
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<span style="color: purple;">Another lie in today which meant that, once again, my legs were feeling in good shape for the planned efforts. 10x100m strides. I was even able to keep up with John for once ...although I think he might have been taking it easy...</span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">I love strides! Feels like cheating in a way as just a tiny bit of effort takes the average pace from being standard GA to a stand out skillz workour! Probably the only <i>technique</i> work we do as well, trying to exagerate the knee lift and elbows during the 100mtrs of effort.</span></div>
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<span style="color: purple;"><br /></span></div>
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<b style="color: blue;"><u>Wednesday 10th January 2018</u></b></div>
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<b style="color: blue;"><u><br /></u></b></div>
<div>
<span style="color: purple;">Wednesday is club night. The plan called for 14 so we ran to and from club as well. Sticking to my new plan, I really worked hard up the main hill (with the Strava segment in the back of my mind!) beating all the boys (woohoo!) and running into the road (because the segment used to end in the middle of the road!) only to be told, by John, that he'd actually created a new - safer segment where you don't have to risk your life for a Strava crown! </span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">I managed a few quicker miles down the Portway and had an average pace of 8mm for the whole run. Not too shabby. </span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">15 miles and a couple of weeks of running long mid week as well as on the weekend. I'm definately feeling the benefits of running for longer rather than running more often, having already banked 6 - 13+ mile runs this campaign - averaging <i>nearly</i> 2-per-week!</span></div>
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<span style="color: orange;"><br /></span></div>
<div>
<span style="color: orange;"><b>GFRG is the first of us to hit the <1000 heart beats per mile economy! A 132BPM average for 14 miles, taking 106minutes = 999!!</b></span></div>
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<span style="color: purple;"><br /></span></div>
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<b style="color: blue;"><u>Thursday 11th January 2018</u></b></div>
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<b style="color: blue;"><u><br /></u></b></div>
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<span style="color: purple;">Recovery today. A nice easy 3miles, at 9:02mm average pace, around the harbourside. </span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">Ditto + running with the guys from work in the evening. Three of us have formed an unofficial work running club and one of the guys managed PBs at 400m - 5k!</span></div>
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<span style="color: purple;"><br /></span></div>
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<u style="color: blue; font-weight: 700;">Friday 12th January 2018</u></div>
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<span style="color: purple;">Another recovery again today. Knowing that we had a long run with marathon paced efforts on Sunday, meant that I wanted to keep my legs as fresh as possible. 5 miles at an average of 8:50mm. </span></div>
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<span style="color: orange;"><br /></span></div>
<div>
<span style="color: orange;">Ditto - calorie crushing/Strava-OCD satisfying at it's very best!</span></div>
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<span style="color: purple;"><br /></span></div>
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<u style="color: blue; font-weight: 700;">Saturday 13th January 2018</u></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">11 miles on the plan for today (actually it was on the plan for Friday, but we often swap Friday's and Saturday's sessions to allow us to run two and from parkrun). A gentle run to parkrun where I spotted Francesca who has been getting back into running since the birth of her daughter. We ran together today - it was lovely to have a chat and catch up. It also meant that I (for once) didn't get carried away and run parkrun too hard. I was thinking of tomorrow's session and saving myself for that. John on the other hand...</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;"></span><br /><span style="color: purple;"></span></div>
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</div>
<span style="color: orange;">Feeling the stresses of a busy week at work and lots going on I embraced the </span><i style="color: orange;">caged-rage</i><span style="color: orange;"> and decided to </span><i style="color: orange;">give it a go</i><span style="color: orange;">. Result being a first finisher token and my second fastest time on the Ashton Court parkrun course - well chuffed! 11 miles in total banked - de-stressed and hungry!</span></div>
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<span style="color: orange;"></span><br /><span style="color: orange;"></span></div>
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<u style="color: blue; font-weight: 700;">Sunday 14th January 2018</u></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Long run day! Unusually, I'd actually been looking forward to this run all week. I was feeling strong and wanted to see what I could pull off. The plan called for 18 with 10 at marathon pace. However, on our last marathon paced session we only managed 6 so the plan for today was to try and do 8 miles at pace. </span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: purple;">We used the Bristol to Bath cycle path which is relatively flat ...the first few miles are definitely up hill so I wanted to do the MP miles on the way back and make the most of the downhill section...sadly, I was outvoted so instead, my first MP mile was uphill. While I know that it is good to train on hilly sections, I do still find it very difficult physically and also mentally. My new marathon pace is 6:40mm which, as it's early on in the plan still, I find really hard. On the flat it is really hard. So uphill, I have to really push myself. Despite working has hard as I could (while still trying to leave enough in the bank for the other 7 miles of efforts), I couldn't quite keep up with John and Marcus. </span></div>
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<br /></div>
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<span style="color: purple;">First 4 miles - warm up (8:03, 7:41, 7:32, 7:31) </span></div>
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<span style="color: purple;">Mile 5 - 6:51 </span></div>
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<span style="color: purple;">Mile 6- 6:50 </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">The path then flattens out and includes some downhill sections that I sped up on to improve my average pace for that mile. The next couple of miles I was much happier with:</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Mile 7 - 6:40</span></div>
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<span style="color: purple;">Mile 4 - 6:38</span></div>
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<span style="color: purple;">Mile 9 - 6:43</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Mile 9 was the turnaround point and marked half way of the run and well over half way for the efforts. Marcus deiced to keep going but John turned around and we enjoyed 1 mile of running together at pace before another hill turned up and I couldn't keep up! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Mile 10 - 6:47</span></div>
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<span style="color: purple;">Mile 11- 6:54 </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">With just one more mile of efforts to go, I really wanted to finish on a high. I really pushed myself to try and get that last mile closer the 6:40 aim. I concentrated on form: running tall, leaning forward slightly, pushing off with my toes. Eventually, I heard the beep which meant I could slow down. Phew! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Mile 12- 6:42</span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Feeling pretty pleased with myself, all I wanted to do was stop and rest for a bit. But John was just ahead and waving for me to catch up so I kept at it. The next mile felt really hard as my legs were ready to give up. But then, they seemed to get over it and I felt able to pick the pace up a bit to 7:30s. The last 5 miles actually didn't feel too bad. I was able to finish strong and with a really good average pace for the whole run of 7:15mm I felt really pleased with that session. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: orange;">The GFRG, the <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro</a> and I banked some good marathon speed work today. I'm not strictly following the plan until 12/10 weeks to go and as KD said, last times efforts ended up being just 6miles instead of the intended 8 at marathon pace so the target for today was always 8 miles. Progressively week on week building the long run from 13-15-18 has been a steady and comfortable procedure! 18 miles today feeling strong was my furthest and longest run of this campaign so far. HR suggests the engine is working nicely with a 140BPM average meaning just (1011!) over 1000 beats per mile. Although the 8 miles at pace felt strong throughout - I'm glad we only did 8! Different to previous campaigns it was great (and hopefully beneficial?) to run all the 8 in a block instead of 3/4 with a moving recovery. </span></div>
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<span style="color: purple;"><br /></span></div>
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<h2>
<span style="color: purple;">Total miles for the week -66.4 </span></h2>
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<h2>
<span style="color: orange;">Total miles for the week - 70+</span></h2>
</div>
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<span style="color: orange;"><br /></span></div>
<div>
<span style="color: purple;">Next week, I'm going to have a go at stepping up from the P&D 55-70 miles a week plan to the 70-85 miles a week plan. I'm feeling strong and enjoying running the miles. I want to challenge myself further and see how my body copes with higher mileage weeks. </span></div>
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<span style="color: purple;"><br /></span></div>
<div>
<span style="color: orange;">Too big a jump for me right now - gonna stick to ticking over and improving my endurance with a mini taper at the end of the week for a relay race with club mates and <a href="http://www.doyntonhardhalfmarathon.co.uk/" target="_blank">the race the shall not be named</a>!</span></div>
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<span style="color: orange;"><br /></span></div>
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<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><br />
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: Arial; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL MILES"}" rowspan="1" style="border-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL MILES</td><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL MINUTES"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL MINUTES</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"JC MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MILES</td><td data-sheets-value="{"1":2,"2":"KD MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MILES</td><td data-sheets-value="{"1":2,"2":"JC MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MINS</td><td data-sheets-value="{"1":2,"2":"KD MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MINS</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=SUM(R[-1]C[-14]:R[124]C[-14])" data-sheets-value="{"1":3,"3":263.69999999999993}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">263.7</td><td data-sheets-formula="=SUM(R[-1]C[-8]:R[124]C[-8])" data-sheets-value="{"1":3,"3":233.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">233.1</td><td data-sheets-formula="=SUM(R[-1]C[-15]:R[124]C[-15])" data-sheets-value="{"1":3,"3":2143}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">2143</td><td data-sheets-formula="=SUM(R[-1]C[-9]:R[124]C[-9])" data-sheets-value="{"1":3,"3":1936}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">1936</td></tr>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL CLIMB"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL CLIMB</td><td colspan="2" data-sheets-value="{"1":2,"2":"AVG SPEED"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">AVG SPEED</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"JC CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC CLIMB</td><td data-sheets-value="{"1":2,"2":"KD CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD CLIMB</td><td data-sheets-value="{"1":2,"2":"JC MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MPH</td><td data-sheets-value="{"1":2,"2":"KD MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MPH</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=SUM(R[-4]C[-9]:R[124]C[-9])" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":14685}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">14,685.00</td><td data-sheets-formula="=SUM(R[-4]C[-3]:R[124]C[-3])" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":11795.976145889523}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">11,795.98</td><td data-sheets-formula="=SUM(R[-3]C[-2]/R[-3]C[0])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.38310779281381}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7.38</td><td data-sheets-formula="=SUM(R[-3]C[-2]/R[-3]C[0])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.224173553719008}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7.22</td></tr>
<tr style="height: 20px;"><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"JC"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC</td><td colspan="2" data-sheets-value="{"1":2,"2":"KD"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"NO. RUNS"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">NO. RUNS</td><td data-sheets-value="{"1":2,"2":"OVER DIST."}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">OVER DIST.</td><td data-sheets-value="{"1":2,"2":"NO. RUNS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">NO. RUNS</td><td data-sheets-value="{"1":2,"2":"OVER DIST."}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">OVER DIST.</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=COUNTIF(R[-8]C[-14]:R[118]C[-14],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":16}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">16</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">10</td><td data-sheets-formula="=COUNTIF(R[-8]C[-9]:R[118]C[-9],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":12}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">12</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">10</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=COUNTIF(R[-8]C[-14]:R[118]C[-14],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":6}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">6</td><td data-sheets-value="{"1":3,"3":13}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">13</td><td data-sheets-formula="=COUNTIF(R[-8]C[-9]:R[118]C[-9],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">5</td><td data-sheets-value="{"1":3,"3":13}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">13</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=COUNTIF(R[-8]C[-14]:R[118]C[-14],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":0}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-value="{"1":3,"3":20}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">20</td><td data-sheets-formula="=COUNTIF(R[-8]C[-9]:R[118]C[-9],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":0}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-value="{"1":3,"3":20}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">20</td></tr>
</tbody></table>
</div>
Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-13433556175265503172018-01-07T19:47:00.000+00:002018-01-09T20:33:50.742+00:00Representing the county! <h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 15 Weeks to go!</u></span></h2>
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<span style="color: purple;"><b>I've followed the plan less than I'd have liked this week. The reason? This weekend was my first Cross Country race where I was representing my county. So I top loaded the week and re-arranged some sessions. No races next week though so I'm going to focus on sticking to the plan. </b></span><br />
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<span style="color: purple; font-size: large;"><b><u><i>KEY -<span style="color: purple;"> GFRG WRITES - </span><span style="color: orange;">GBRM WRITES</span></i></u></b></span></h4>
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<b><u><span style="color: blue;">Monday 1st January 2018 (Happy New Year!) </span></u></b></div>
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<span style="color: purple;">After a brilliant night out, celebrating the new year, with our friends, we were feeling slightly iffy when the alarm sounded at 8am! Despite the aching heads we got up and ready - there was no way we were going to miss the opportunity to do 2 parkruns in 1 day! </span></div>
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<span style="color: purple;">We ran to Ashton Court -allowing plenty of time after being late last week. Having time to spare turned out to be rather handy as, after arriving at the start, I realised that I'd committed the worst possible parkrun crime...I'd forgotten my barcode! Just as I was starting to feel upset at my newyears double parkruns not counting, John came to my rescue. He selflessly decided to run all the way home (2 miles!) and back again! He missed the start of course but was by no means last! My hero!</span></div>
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<span style="color: purple;">Not wanted to disappoint John after going to all that effort, I thought I better try pretty hard on the run...I did and managed to nab the 1st lady spot. </span></div>
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<span style="color: purple;">We then ran home, jumped in the car and drove to Pomphrey for parkrun number 2. Similarly to last year, as soon as we arrived, it started to rain - and became very very cold. We arrived just in time and managed to both catch the start. Obviously my mind was focused on the double victory. </span></div>
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<span style="color: purple;">I got a good start but didn't manage to hold 1st position for very long. A lady passed me on the first hill and it quickly became evident that hills were her thing. On each lap, I would get closer on the downhill and she'd pull even further away on the uphill sections. Not a win but a 2nd place at my 2nd parkrun of the day. Not a bad start to the new year. </span></div>
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<span style="color: orange;">Good fun doing two parkruns in one day but feels like cheating in a way, especially with it being a Monday instead of the traditional Saturday. Weather was pants but by the time we were home we were feeling sober enough to enjoy the last day of the holidays.</span></div>
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<b><u><span style="color: blue;">Tuesday 2nd January 2018 </span></u></b></div>
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<span style="color: purple;">John was back at work today so we both got up at 5am and ran up to Clifton for our weekly personal training session. Today our session looked like this: </span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat and press..5-7 kg, squat thrusts, mountain climbers. 20 seconds, 40</span></span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">seconds</span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">-60</span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">seconds</span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">. </span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Squat and press with plates...10-15kg , </span></span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">Squat jumps.</span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";"> </span><span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;"> 20 seconds, 40</span></span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">seconds</span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">-60</span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">seconds</span><span style="color: blue; font-family: "helvetica neue" , serif , "emojifont";">. </span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Crunches, leg raises, reach to feet. 20 of each 3 times. </span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Single leg down and ups. X5.....x8......x12. Each side. </span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Medicine ball alternating hand press ups x10</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">balance throws with medicine ball 3kg..5kg ....8kg. X10 each way. Elbow to knee crunchs in between alt throws . X3</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Bench.: 12 of each 4 times. </span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Side to side jump step overs</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Straddle jumps</span></span></div>
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<span style="font-family: "helvetica neue" , serif , "emojifont";"><span style="color: blue;">Side step ups and press with medicine ball </span></span></div>
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<span style="color: purple;">As I was still off work, I also did a yoga class during the day - lovely. </span><br />
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<span style="color: orange;">Meh. This session was especially hard after having a two week break from PT. Glad to be back working hard. PT was one of the biggest differences to me progressing last year. It helps running up hill and on technical terrain easier and I think being stronger (generally - not just legs) helps to prevent injuries. 5K running there and back - we're doing the PT commute in Sub9MM pace nowadays whereas when when we started training together a year a go it was more of a sluggish plog at 11+MM pace - more progress!</span><br />
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<span style="color: blue; font-weight: bold;"> Wednesday 3rd January 2018 </span></div>
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<span style="color: purple;">As I knew I'd be racing on Sunday, I wanted to get my long run done today. 15 miles on the plan. So John and I ran to and from club plus the 10 mile club run making 15. It was a good fast run with a couple of quicker ones down the portway. </span></div>
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<span style="color: orange;">Definitely my best run for a couple of months. So nice to be running fast and for it to feel fun and effortless - instead of feeling sluggish, mechanical and a forced effort. Eating up the miles and banking the longest mid-week long run of the campaign. Glad I hose to run long with the GFRG instead of just turning out a GA. With the extra miles on Monday I'd racked up 30+ miles already - proper training.</span></div>
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<span style="color: blue; font-weight: 700;">Thursday 4th January 2018 </span></div>
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<span style="color: purple;">First day back at work for me today. No better way to start the day than a 5 mile recovery run at an average of 9mm. </span></div>
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<span style="color: orange;">3rd day at work for me - same workout. Both running recovery runs strong and economically: 1102 and 1134 heart beats per mile respectively. I banked another steady 5K after work with a couple of the lads from work.</span></div>
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<span style="color: blue; font-weight: 700;">Friday 5th January 2018 </span></div>
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<span style="color: purple;">Today I lacked the same enthusiasm as yesterday and chose to ignore my alarm. As I still had to get my run in, I decided to run to and from school. It was a lovely morning and I really enjoyed running in. It's been a while since I've done it and definitely want to try and run to school more frequently. John joined me for the first mile - lovely to have some company. </span></div>
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<span style="color: orange;">A lie in - unheard of this year - lush! A steady 5K for me to.</span></div>
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<span style="color: blue; font-weight: 700;">Saturday 6th January 2018 </span></div>
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<span style="color: purple;">Today I had a lie in! I didn't wake up until John got back from his run! I did find a little note saying that if I woke up, I could join him half way through....oops! I just wanted to do a gentle 5 miles today in preparation for tomorrows race. John went out so I ran alone and decided to run with headphones which I hardly ever do. After noticing that The Script are playing at Westonbirt in the summer, I thought I'd listen to some of their stuff...I'd forgotten how brilliant they are! Singing my way around the harbourside, I felt amazing. Legs felt great and I had to keep reminding myself to slow down - this was suppose to be recovery after all! </span></div>
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<span style="color: orange;">Early doors for me as I had plans to have breakfast with my mum and sister. 10 miles - which felt as easy and as fun as Wednesday - really enjoying running so far this year. Enjoyment backed up by the stats also - 7:36mm pace pumping 1018 beats per mile - so close to Sub1000, who will get there first?!?</span></div>
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<span style="color: blue; font-weight: 700;">Sunday 7th January 2018 </span></div>
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<span style="color: purple;">After another long sleep (wooohoo) I woke up feeling refreshed and ready to race...unfortunately, this was 7am and my race didn't start until 2pm! Never mind, I spent the morning reading (finished the last in Phillip Pullman's Northern</span><span style="color: purple;"> Lights trilogy</span><span style="color: purple;">) and catching up with social media. Really enjoying reading the 'fast runners of 2018' that is being published on</span><a href="https://www.fastrunning.com/" target="_blank"> fastrunning.com</a><span style="color: purple;">. </span></div>
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<span style="color: purple;">At 11am I had my short- distance pre-race breakfast of choice - a poached egg on toast (the new amazing Warburtons sour dough gluten free bread). We then headed to Yeovile for the South West Cross Country Championships! </span></div>
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<span style="color: purple;">We arrived and saw part of the course from the road ...it looked very hilly. But it was a beautiful day. The sun was shining. It was however VERY windy and rather chilly. I went over to the find the Avon crew. I was given a vest (which looked huge!) and my race number and I was ready! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ijstXgg5yGUuO3ppuY8ax9_ZrIFqG1KRRxAJ7gHwGzlm-UsUAqUbJBwt_G9TRg26sx2HGEZxPFoDOpLLb2ogGsCfan8V0VC-EBqWrjNvixytJXuA5r8gds99ua0xsWes8AkEhsbtIZU/s1600/20180107_154116.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1272" data-original-width="954" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ijstXgg5yGUuO3ppuY8ax9_ZrIFqG1KRRxAJ7gHwGzlm-UsUAqUbJBwt_G9TRg26sx2HGEZxPFoDOpLLb2ogGsCfan8V0VC-EBqWrjNvixytJXuA5r8gds99ua0xsWes8AkEhsbtIZU/s320/20180107_154116.jpg" width="240" /></a></div>
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<span style="color: purple;">As this was my first race at this standard I wasn't really sure what to expect. I figured my aim would be to come in the top 1/4 of the field...I was thinking around the top 30 would be good. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnoXU712ZM9I4IwByIHEE4SQ3B1w-gK88OrhnCVzG8N6DJcuLstb5qrvQWUHY9Q7hgxZQ2H5oe9myH2Y5g_Y-ZurhQSJRVQpTIOwdo_QyI8uhj0PJaZrYWwgFIGNe082h8mfuWzpSn9To/s1600/IMG-20180107-WA0003.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1372" data-original-width="772" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnoXU712ZM9I4IwByIHEE4SQ3B1w-gK88OrhnCVzG8N6DJcuLstb5qrvQWUHY9Q7hgxZQ2H5oe9myH2Y5g_Y-ZurhQSJRVQpTIOwdo_QyI8uhj0PJaZrYWwgFIGNe082h8mfuWzpSn9To/s320/IMG-20180107-WA0003.jpg" width="180" /></a><span style="color: purple;">The gun went and for once there wasn't the usual high pitch squeals - these women mean business! I felt great so went for it and quickly found myself in 3rd place...woops! The first 1/2 of the course was flat followed by a downhill so I thought I'd better make the most of it. I ran a storming first mile of 5:44 (that's quicker than I can usually do on the road!) was still in the top 10 and feeling great...then came the hills. The next 1/2 mile consisted of 3 pretty steep hills in quick succession. Annoyingly I just could keep up or hold my position and felt myself falling quickly down the field. Never mind, I told myself, keep pushing, this is your first time at this event. For lap 2, I knew what to expect so managed to overtake a few people on the flat and downhill sections but once again, they came past my on the uphills. Mile 2 - 7:14, mile 3 - 6:54 (total average pace for the 3.4 miles - 6:45).</span></div>
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<span style="color: purple;">I've written this many times in my blogs but don't seem to learn from my mistake...I MUST do more hill work. Whenever I come to a hill in the middle of a run, I always slow down. I need to start pushing myself more on those sections. As John frequently says to me "You won't get faster at running uphill if you don't run faster uphill in training!" message received. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTF5tJSvIn2Spa-ksafU6YOr8T8sTW6Y0VLGiOCkkTj61H0kJHqr6pW7P1CWKjszPE5NOT0aLLiE9sjJuvkY-QW9hY3OIfQbfPHut8WoVTWhmlLPmCnP84lmXwXMco97ZbkB7pQqY8YH0/s1600/20180107_154053.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="664" data-original-width="374" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTF5tJSvIn2Spa-ksafU6YOr8T8sTW6Y0VLGiOCkkTj61H0kJHqr6pW7P1CWKjszPE5NOT0aLLiE9sjJuvkY-QW9hY3OIfQbfPHut8WoVTWhmlLPmCnP84lmXwXMco97ZbkB7pQqY8YH0/s320/20180107_154053.jpg" width="180" /></a></div>
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<span style="color: purple;">I'm not sure on my overall position yet but I think I might have squeezed top 25. Avon ladies actually won the competition...annoyingly I didn't count for the team as the 7th finisher. A little bit disappointed about that but I enjoyed my first attempted at representing the county...even if it did feel a bit strange running in red! </span></div>
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<span style="color: orange;">Another early rise for me. I Met the <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro</a> and fellow London Marathon trainee <a href="https://www.strava.com/athletes/6361709" target="_blank">Rob</a> ready to blast out a long run. 0degrees and my blood cells carrying the half a bottle of wine from the night before did mean the run wasn't quite as fun as Wednesday's and yesterdays to start off with. We run the usual long run route, taking in the sights of; the Clifton Suspension Bridge, Ashton Court, the Avonmouth Bridge before finishing up on the Portway. The miles ticked over nicely, distracted from any discomfort by running chit-chat/banter. A few miles later and I'm in a different mood altogether and feeling totally refreshed and re-energised. Double figure miles show on the watch and it's another great run that I don't want to end - 3 in one week! 16 miles in just under 2 hours - HR economy 1037 - so close!!!!</span></div>
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<span style="color: orange;">I got home to Kelly feeling emotional coming to the end of the<a href="https://www.amazon.co.uk/His-Dark-Materials-including-Northern/dp/1841593427" target="_blank"> HDM trilogy</a>. My favourite books and a recommendation I'm glad she enjoyed. Both of us were feeling super pumped (me post run/Kelly pre-race) to trek down to the south Somerset town of Yeovil and enjoy the XC. As above - Kelly had a fantastic race and fitted right in with the specialist county representatives. It was great fun supporting and extremely rewarding to see the GFRG reaping the rewards of training hard - super proud as always!</span></div>
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<span style="color: orange;">A 70+ mile week for me - well chuffed. Long runs feel strong and fun. Looking forward tp hopefully backing up this weeks efforts and positivity with another long week next week before tapering down for my first race of the year (The race that shall not be named / <a href="http://www.doyntonhardhalfmarathon.co.uk/the-race" target="_blank">Doynton HARD Hilly Half</a>) and generally taking it easy(ier) before getting into <i>proper</i> training/more intense training with 12/10 weeks to go.</span></div>
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<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><br />
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: Arial; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL MILES"}" rowspan="1" style="border-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL MILES</td><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL MINUTES"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL MINUTES</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"JC MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MILES</td><td data-sheets-value="{"1":2,"2":"KD MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MILES</td><td data-sheets-value="{"1":2,"2":"JC MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MINS</td><td data-sheets-value="{"1":2,"2":"KD MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MINS</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=SUM(R[-1]C[-14]:R[124]C[-14])" data-sheets-value="{"1":3,"3":193.19999999999996}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">193.2</td><td data-sheets-formula="=SUM(R[-1]C[-8]:R[124]C[-8])" data-sheets-value="{"1":3,"3":167}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">167</td><td data-sheets-formula="=SUM(R[-1]C[-15]:R[124]C[-15])" data-sheets-value="{"1":3,"3":1581}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">1581</td><td data-sheets-formula="=SUM(R[-1]C[-9]:R[124]C[-9])" data-sheets-value="{"1":3,"3":1410}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">1410</td></tr>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL CLIMB"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL CLIMB</td><td colspan="2" data-sheets-value="{"1":2,"2":"AVG SPEED"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">AVG SPEED</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"JC CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC CLIMB</td><td data-sheets-value="{"1":2,"2":"KD CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD CLIMB</td><td data-sheets-value="{"1":2,"2":"JC MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MPH</td><td data-sheets-value="{"1":2,"2":"KD MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MPH</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=SUM(R[-4]C[-9]:R[124]C[-9])" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":11447}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">11,447.00</td><td data-sheets-formula="=SUM(R[-4]C[-3]:R[124]C[-3])" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":10851}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">10,851.00</td><td data-sheets-formula="=SUM(R[-3]C[-2]/R[-3]C[0])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.332068311195445}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7.33</td><td data-sheets-formula="=SUM(R[-3]C[-2]/R[-3]C[0])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.1063829787234045}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7.11</td></tr>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-34395889450868942132018-01-01T16:14:00.000+00:002018-01-01T16:14:35.302+00:00Top 2017 Gluten Free Food, Top 2017 Gluten Free running and 2018 Targets! <h2 style="text-align: center;">
<span style="color: purple;"><b><u>Happy New Year! </u></b></span></h2>
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<span style="color: purple;">I have had a wonderful, successful and very very enjoyable 2017. It has been mine and John's first full year as a couple and (even if I do say so myself) what a fantastic team we make. While we were both good runners before, I think that this year we have worked together to both become fitter, stronger and faster than ever. I owe a lot to John and I love him very much. </span></div>
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<b><u><span style="color: blue;">Top 2017 Gluten Free Food </span></u></b></div>
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<span style="color: blue;">I thought I should add this section as my blogs have been mostly running related recently and haven't included as much about eating gluten free as they possibly should have - not to self to improve on this in the new year. </span></div>
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<span style="color: blue;">So, these are, in my opinion, the top 10 restaurants to eat in if you are Coeliac. Some are chains and some are based near where I live, in Bristol. All of these have clearly marked Gluten free options or a dedicated gluten free menu. Do comment if you have other suggestions to add. </span></div>
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<span style="color: blue;">1) <a href="https://saltmalt.com/wapping-wharf/" target="_blank">Salt and malt </a> -in Cargo 2 at Wapping Wharf -This is THE best fish and chip restaurant in Bristol. ALL the fish and chips are gluten free and are fantastic. </span></div>
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<span style="color: blue;">2) <a href="https://tarerestaurant.co.uk/" target="_blank">Tare </a> - also in Cargo 2 at Wapping Wharf- For a treat. This restaurant only serves 5 course set menu. We went twice this year and they were able to produce the most amazing gluten free dishes. Well worth a visit if you live in Bristol. </span></div>
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<span style="color: blue;">3) <a href="https://www.lochfyneseafoodandgrill.co.uk/locations/bristol" target="_blank">Loch Fyne</a> - Another good one for a treat. They have a HUGE gluten free menu and couldn't have been more helpful. </span></div>
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<span style="color: blue;">4)<a href="https://www.iguanas.co.uk/" target="_blank"> </a><a href="https://www.iguanas.co.uk/" target="_blank">Las Iguanas</a> - We've eaten here quite a lot this year because as well as a brilliant gluten free menu, they also have loads of veggie options. All delicious. </span></div>
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<span style="color: blue;">5) <a href="https://www.pizzaexpress.com/" target="_blank">Pizza Express </a>- Reasonably priced, always good food and again lots of gluten free options - including dough balls! </span></div>
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<span style="color: blue;">6) <a href="http://thelounges.co.uk/lounges/" target="_blank">All of the 'lounge' chains</a> - I've eaten in lots of these this year and eat one had a brilliant gluten free, veggie and vegan menu. </span></div>
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<span style="color: blue;">7) <a href="http://www.hubbox.co.uk/menu/" target="_blank">Hubbox </a> - This is a relatively new restaurant on White ladies Road in Clifton. Again, lots of good options. </span></div>
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<span style="color: blue;">8) <a href="https://bills-website.co.uk/menu/" target="_blank">Bills </a>- Another good chain. The best thing on their menu is the pudding the chocolate bombe -it's amazing! </span></div>
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<span style="color: blue;">9) <a href="https://www.wahaca.co.uk/locations/bristol/" target="_blank">Wahacca </a> - just yum! </span></div>
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<span style="color: blue;">10) <a href="http://redlandtandoori.co.uk/" target="_blank">Redland Tandoori </a>- This Indian is located handily close to our running club and is the favourite hangout of Marcus and Nat. They have just re-printed all of their menus and have clearly marked all gluten free options - brilliant! </span></div>
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<b><u><span style="color: red;">Top 2017 Running Achievements </span></u></b></div>
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<span style="color: red;">Looking back at the targets that I set myself for 2017, I haven't done too badly - clearly I'm ambitious in my target setting. </span></div>
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<span style="color: red;">I've been more successful in the longer distances (half marathon and marathon) but met my bronze targets in 5k, prom and 10k. One target I didn't achieve is a sub 19:45 at Ashton Court parkrun. My PB there is still 19:50 - must work harder on that this year. </span></div>
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<span style="color: red;">I am however, delighted that I've PB'd in every distance this year from 2 miles to the marathon. </span></div>
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<span style="color: red;">Currently, my PBs look like this: </span></div>
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<span style="color: red;">2mile - 12:26</span></div>
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<span style="color: red;">5k - 18:50</span></div>
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<span style="color: red;">parkrun - 18:44</span></div>
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<span style="color: red;">10k - 38:04</span></div>
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<span style="color: red;">10 mile - 67:22</span></div>
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<span style="color: red;">Half Marathon - 85:31</span></div>
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<span style="color: red;">20 mile - 2:19:21</span></div>
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<span style="color: red;">Marathon - 3:03:46 </span></div>
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<span style="color: red;">I've added nicely to my growing trophy collection and have loved racing this year. </span><span style="color: red;"><br /></span></div>
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<b><u><span style="color: #274e13;">2018 Running Targets </span></u></b></div>
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<span style="color: #274e13;">I've been selected to represent Avon (my first call up!) in some cross country races this year - should be an exciting challenge! </span></div>
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<span style="color: #274e13;"><b><u>5k</u></b> - sub 18:30 initially and then ideally sub 18...but I'm not so good at the fast stuff! That is depending on the new Aztec West series starting...fingers crossed. </span></div>
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<span style="color: #274e13;"><b><u>parkrun</u></b> - I'm desperate to improve my Ashton court PB to sub 19:30. Then I'd like to get sub 18:30 on a flat parkrun course. </span></div>
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<span style="color: #274e13;"><b><u>10k</u></b> - I'd really like to get sub 37 which would qualify me for an 'Elite' entry to lots of local races like the Bristol half - I'd love to have my name rather than a number pinned to my GWR vest...DICKS in huge letters - brilliant! </span></div>
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<span style="color: #274e13;"><b><u>Half Marathon</u></b> - I'm going to aim high and hope that I can get a sub 83 at the Bath or Bristol half this year. I would also really like a top 10 finish at one of these races. </span></div>
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<span style="color: #274e13;">I'm also going to try and better my 2017 3rd place finish at the Severn Bridge half. </span></div>
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<span style="color: #274e13;"><b><u>Marathon</u></b> - This is my main target distance and to be honest, if I can achieve my marathon goals, no other distances will matter. I believe that the marathon is the distance where I am the best at and the distance where I stand the best chance of making it. </span></div>
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<span style="color: #274e13;">Firstly, running my first sub 3 hour marathon in London in April. </span></div>
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<span style="color: #274e13;">I have also signed up for the Snowdonia Marathon in October which brings a new challenge as it will be VERY hilly. This isn't a PB course but the plan is that training for it will make me stronger and possibly bring with it a new love for hills...hmmm....not sure about that...</span></div>
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<span style="color: purple;">So, overall, a brilliant 2017. </span></div>
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<span style="color: purple;">I have ran on of 343 days this year</span></h2>
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<span style="color: purple;"> - </span><span style="color: purple;"><b>2,647 miles in total</b> </span></h2>
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<span style="color: purple;">- 378 hours of running! I really like running!</span></h2>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-49440413846337688342017-12-31T16:24:00.001+00:002018-01-07T17:52:37.308+00:00A festive week 2 of London Marathon training. <h2 style="text-align: center;">
<span style="color: blue;"><u>London Marathon Training - 16 weeks to go! </u></span></h2>
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<span style="color: blue;">Firstly, thank you to everyone who read our blog last week, we were amazed that we have had over 800 views! Does that count as going viral??? </span></div>
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<span style="color: blue;">After a really successful first week of training, we were both slightly apprehensive about week 2. Fellow P&D followers will know that the plan for week 2 is notoriously hard (to the point where we think there might have been some typos!). But as it was also Christmas and we were both off work, we just had to woman-up and get on with it! Here's how week 2 looked for Cox-Dicks..</span></div>
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<span style="color: blue;"><u><b>Monday 25th December 2017 - Christmas Day! </b></u></span></div>
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<span style="color: purple;">After getting an early night (we were very excited!) we were up early to open our presents. Amusingly, many of which (between me and John) were identical! Including some running and parkrun related items. Present opening finished, what else would we do on Christmas day than go for a run of course! We ran up to the Downs where we met a jolly gang with a fabulous array of festive headgear. </span></div>
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<span style="color: purple;">My legs were very sore from our long run the day before so I was thankful of the very gentle pace throughout. Despite the route being hillier and longer than I would have liked, it felt great to be out and about and earn our Christmas dinner!</span></div>
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<span style="color: orange;">After a quick look on Strava - it appears the 12 miles we banked this Christmas day was the furthest Kelly has ever run (not counting Boston Marathon) on a Monday! Third furthest ever Monday run for me. Monday is usually and has always been a recovery/rest day so the body was probably very confused by running so far but very glad to have burned the calories seeing as we totally outweighed the deficit with lunch!</span></div>
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<u style="color: blue;"><b>Tuesday 26th December 2017 - Boxing Day! </b></u></div>
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<span style="color: purple;">One of the best things about not being at work, for me, is not having to set an alarm to get up and run early in the morning. Consequently, starting our run at 9:30 am this morning was blissful. We ran from my parents' house to Nonsuch park, around the park 3 times and back. 10 miles done with 8x100m strides. My legs were still feeling achy - especially during the strides but I felt strong and able to keep a good pace going between reps. </span><span style="color: orange;">My body/brain wont allow me to sleep past 7ish so I use the extra hours whilst Kelly catches up on beauty sleep to read up on all the usual running blogs/newsfeeds and amaze all who will listen to me with very niche Cross Country based trivia!</span></div>
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<b style="color: blue;"><u>Wednesday 27th December 2017 </u></b></div>
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<span style="color: purple;">It was lovely today to join my Dad for a gym session. I managed 3 miles on the treadmill before dying of boredom! So...to keep Jules happy, I planned my own little abs circuit. It went like this: </span></div>
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<span style="color: purple;">12 x V-sit ups with 8kg medicine ball. </span></div>
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<span style="color: purple;">12 x normal crunches (feet on floor). </span></div>
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<span style="color: purple;">12 x crunches with legs at 90 degrees. </span></div>
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<span style="color: purple;">12 x crunches with legs straight up (well as straight as I can get them!). </span></div>
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<span style="color: purple;">12 x leg raises. </span></div>
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<span style="color: purple;">12 x windscreen wipers (legs up in air and then side to side over your body). </span></div>
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<span style="color: purple;">I repeated this twice through before being joined by John for the final set. I know it worked because my abs were aching for 2 days after! </span></div>
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<span style="color: orange;">The treadmill is BORING! 5 miles running a hilly program felt like running a marathon/23 miles (Haha...) Hard work without having the outside world passing by...but... a luxury considering the miserable cold/wet weather which was the alternative. No abs circuit for me - didn't want to show up the GFRG...</span></div>
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<u style="color: blue; font-weight: 700;">Thursday 28th December 2017 </u></div>
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<span style="color: purple;">We did some re-arranging this week so planned to do Sunday's long run today. It was supposed to be 16 miles with 8 at Marathon Pace - eeek! We planned a lovely route from my parents' house to Richmond park.</span></div>
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<span style="color: purple;">The warm up run to the park felt really good. Legs were feel refreshed after only 3 miles yesterday and I was looking forward to giving marathon pace a bash. After 4 miles, we arrived in the park and marathon pace began. I knew that the park was more undulating than the routes that we'd usually use for MP efforts but I wanted to dig deep and really go for it. Mile 1 was successful - 6:48. Mile 2 had some uphill sections which I tried to combat in the downhills but only managed an average pace of 6:59. Don't worry, I told myself, it's still sub 7 so not too bad. Push on for the next mile. Unfortunately, I then remembered that the next mile had a really long, steep, muddy uphill section. There was no way I was going to be able to keep the pace up so, feeling a little down, I just told myself to get to the top of the hill. Thankfully my mountain goat of a boyfriend, who had powered up the hill in hardly any time at all, was waiting for me at the top. I knew that the next section of the park was flat-ish so I gave myself a good talking to and really worked hard to hit the pace again - 6:42 - spot on. Feeling positive, I powered into the 5th mile -trying my up most to hit another mile at pace. However, my legs were just getting heavier and heavier and tighter and tighter. I managed 6:58. With only 3 miles to go, I was desperate to pick the pace up again but it just wasn't happening. My breathing was all over the place and I simply couldn't hit the pace. John was quite a way ahead by now and I was feeling pretty down. I decided that there was no point in pushing myself to breaking point. I knew that that was the end of the mp efforts for today. I slowed down and tried to get my breathing back into a rhythm. At the end of the mile, John was waiting for me, arms outstretched. He knew that what I needed most at this point was a break and a cuddle! </span></div>
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<span style="color: purple;">Luckily for me, John was also happy to stop the MP efforts there. Phew! We plodded back to my parents. 14 miles in 1 hour 46mins with an average pace of 7:37. </span></div>
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<span style="color: orange;">Kelly has summed up this sessions emotions better than Bronte could have I reckon. Summary: Not ready yet. I'm using the first 6/8 weeks of training to slowly build up and thus not putting any pressure on myself at all. I wanna build a good base so that with 10 weeks until race day I can focus on hitting all the targets and bossing all the sessions. 6 weeks time we will both be laughing during this workout whilst struggling to get the heart rate above recovery effort!</span></div>
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<u style="color: blue; font-weight: 700;">Friday 29th December 2017 </u></div>
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<span style="color: purple;">Just a gentle 5 mile recovery day - thank goodness! Legs very tight and really feeling the pain that is week 2! </span><span style="color: orange;">Same for me with 3 x 100mtr strides. I find the added strides help aid the recovery in that exagerating the technique (high knees, high elbows etc) seems to help me feel looser/better at the end of a recovery run.</span></div>
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<u style="color: blue; font-weight: 700;">Saturday 30th December 2017 </u></div>
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<span style="color: purple;">Parkrun day! A steady run to and from Ashton Court with a fairly pacy parkrun in the middle- pacy not because we wanted to but because (for possibly the first time ever!) parkrun started on time - how dare they! - so we were late and found ourselves charging through the filed - actually quite fun! </span></div>
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<span style="color: purple;">9 miles done with an average pace of 8:04mm. </span></div>
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<span style="color: orange;">10 miles for me - steady GA throughout. Intention was to chase an Ashton Court PB but because we were late and with howling winds up and down the hill - there was no chance (after 2 weeks of training and no AC parkrun for several weeks, I'm DEFINITELY in PB shape as well!!) 2017 is the first year since running began (2013) where I have NOT ran a PB at Ashton Court!! :-(</span></div>
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<u style="color: blue; font-weight: 700;">Sunday 31st December 2017 </u></div>
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<span style="color: purple;">Today was an unusual day for me as I was preparing for my first proper trail race! Now I don't usually stray from my trusty road surface for races but this was a rather special race as it marked the end of Woody's 2017 365 challenge; he has run everyday for 2017 - an amazing achievement. </span></div>
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<span style="color: purple;">So, I don my (hardly used) trail shoes, warm up and line up (as usual) near the start...the first section of the course had a good, flat surface so I thought I might as well go off fast and see what happens. There were some pretty gnarly looking women but I set myself the challenge of coming top 3. </span></div>
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<span style="color: purple;">The gun didn't quite go off but after a panicked shout of 'BANG!' from the race starter, we were off. As planned, I went out fast and secured my position as first lady. Mission - hold on for as long as possible! The first mile was great - fields and woodland paths - maybe trail running isn't so bad after all! Then mile 2 hit. Mile 2 consisted of a very narrow, very muddy path with roots and stones haphazardly in the way and a ridiculously steep vertical drop on the right hand side - that I am reliably told, leads to the river Wye! Great! Now, my sense of balance and coordination is really very poor...to say I was scared was an understatement! I was trying to marry my eagerness to win and therefore run as fast as possible with my desire not to fall down the cliff edge and into the river! </span></div>
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<span style="color: purple;">Thankfully, I survived and mile 3 was much better. We had a long downhill grassy section where (on a turn) I stole a glance behind me and spotted 2nd lady not too far off. Oh no you don't! I told her (mentally...) I nimbly jumped over the style and I was off- storming downhill. Knowing there was only 2 miles left, I wondered if the rest of the course might be on grass....that would be nice ...and safe I thought. But no. The next obstacle in this ridiculous course was the infamous 'puddle'. Now, not wanting to be seen to be a wimp, I stormed through the puddle at full speed and was horrified to find that the water came almost up to my waist! </span></div>
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<span style="color: purple;">Not long to go - I kept telling myself as the course went back into the woods - oh man! It became muddier and muddier, boggier and boggier and steeper. Some parts were so muddy and steeply uphill that I simply couldn't run them I was climbing more than running. These sections definitely slowed me down and I was sure that 2nd lady was getting closer. </span></div>
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<span style="color: purple;">There were some downhill sections next - great I thought - I need to open up a gap. Unfortunately, what with the mud, it was very hard to stop after the downhill and change direction...I developed an excellent (in my opinion) technique which I have named - Tree Grabbing. It involves running at top speed downhill and then finding a tree, on the route, which I then proceeded to run at and then fling my arms around in a hugging motion to bring me to a standstill!</span></div>
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<span style="color: purple;">With 1 mile to go, we had a slightly more solid bit of ground. Repeating lots of positive mantras to myself, I didn't look behind but powered towards the finish line - desperate not to be caught now. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrg0i6i3h0pKGLd33lsi1cZZKcAdTruhi3dfxpEm2LPfrzF0-P4GczDZnccCL2LXe9MK4E_WRQoJ0hHCjOqSua5PqscspN_owJZANLpOn91EXr2cC0CD2pP_ojv5WNxTOKDDTIxkRuhhY/s1600/20171231_125148.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrg0i6i3h0pKGLd33lsi1cZZKcAdTruhi3dfxpEm2LPfrzF0-P4GczDZnccCL2LXe9MK4E_WRQoJ0hHCjOqSua5PqscspN_owJZANLpOn91EXr2cC0CD2pP_ojv5WNxTOKDDTIxkRuhhY/s200/20171231_125148.jpg" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxR299f47ae55K2yz5qtV2IjodsHH0NPjV_R3DKpQvvuoKR2fjYoToyYPBQbVAwRphWy77xesu91G45CHkhXIHOEsbUuGF2PMK9c1HmXKH-imqfnqZ1qeyW1t-gu5YmyAj-kj5vdJlV_I/s1600/20171231_124249.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxR299f47ae55K2yz5qtV2IjodsHH0NPjV_R3DKpQvvuoKR2fjYoToyYPBQbVAwRphWy77xesu91G45CHkhXIHOEsbUuGF2PMK9c1HmXKH-imqfnqZ1qeyW1t-gu5YmyAj-kj5vdJlV_I/s200/20171231_124249.jpg" width="150" /></a><span style="color: purple;">Around the last few tight bends and there it was - the finish line! I crossed the line delighted - a win and a beautiful trophy! </span></div>
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<span style="color: purple;">Huge congratulations to all the GWR crew and especially to Woody for completing his 365 challenge.</span></div>
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<span style="color: orange;">A different race for me. 8th place. Similar intentions to Kelly in that I turned up wanting to maybe podium. It turns out the holidays and the Welsh allow for a lot of <i>gnarly</i> competition indeed - too tough for me! The course was certainly challenging and not knowing the route didn't help. Pleased to have kept the pace/effort going throughout the race and if anything this weekends hilly parkrun and todays trail run have helped counteeract the lacf of strength work we (ok I) have done this last fornight. </span></div>
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<span style="color: orange;">An EXCEPTIONAL run from the GFRG... Her trail shoes are the only ones that don't get washed and I really thought she'd get found out today - is there any surface this champ cannot dominate?!? Hard cores, beware! </span></div>
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<span style="color: orange;"><a href="https://www.strava.com/athletes/7906917" target="_blank">Mr Woods</a> ticked the box - 365 days of running 5k+ - EVERY DAY! An amazing achievement - nice one buddy. </span></div>
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<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: Arial; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="33"></col><col width="46"></col><col width="40"></col><col width="50"></col><col width="26"></col><col width="58"></col><col width="66"></col><col width="46"></col><col width="46"></col><col width="40"></col><col width="50"></col><col width="26"></col><col width="58"></col><col width="68"></col></colgroup><tbody>
<tr style="height: 20px;"><td style="border-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td colspan="6" data-sheets-value="{"1":2,"2":"JC"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">JC</td><td style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td colspan="6" data-sheets-value="{"1":2,"2":"KD"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">KD</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"DAY"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">DAY</td><td data-sheets-value="{"1":2,"2":"MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MILES</td><td data-sheets-value="{"1":2,"2":"MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MINS</td><td data-sheets-value="{"1":2,"2":"MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MPH</td><td data-sheets-value="{"1":2,"2":"HR"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">HR</td><td data-sheets-value="{"1":2,"2":"JC ECO"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">JC ECO</td><td data-sheets-value="{"1":2,"2":"JC CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">JC CLIMB</td><td data-sheets-value="{"1":2,"2":"DAY"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">DAY</td><td data-sheets-value="{"1":2,"2":"MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MILES</td><td data-sheets-value="{"1":2,"2":"MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MINS</td><td data-sheets-value="{"1":2,"2":"MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MPH</td><td data-sheets-value="{"1":2,"2":"HR"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">HR</td><td data-sheets-value="{"1":2,"2":"KD ECO"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">KD ECO</td><td data-sheets-value="{"1":2,"2":"KD CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">KD CLIMB</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":1}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":29}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">29</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.413793103448276}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.41</td><td data-sheets-value="{"1":3,"3":123}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">123</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1150.6451612903224}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,150.65</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":203}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">203.00</td><td data-sheets-value="{"1":3,"3":1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":29}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">29</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.413793103448276}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.41</td><td data-sheets-value="{"1":3,"3":120}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">120</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1122.5806451612902}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,122.58</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":242}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">242.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":2}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">2</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":74}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">74</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":8.108108108108109}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8.11</td><td data-sheets-value="{"1":3,"3":137}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">137</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1013.8}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,013.80</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":233}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">233.00</td><td data-sheets-value="{"1":3,"3":2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">2</td><td data-sheets-value="{"1":3,"3":8}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8</td><td data-sheets-value="{"1":3,"3":59}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">59</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":8.135593220338983}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8.14</td><td data-sheets-value="{"1":3,"3":152}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">152</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1121}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,121.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":362}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">362.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":3}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3</td><td data-sheets-value="{"1":3,"3":5.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.7</td><td data-sheets-value="{"1":3,"3":60}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">60</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":5.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.70</td><td data-sheets-value="{"1":3,"3":113}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">113</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1189.4736842105262}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,189.47</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":443}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">443.00</td><td data-sheets-value="{"1":3,"3":3}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":28}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">28</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.642857142857143}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.64</td><td data-sheets-value="{"1":3,"3":130}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">130</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1174.1935483870968}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,174.19</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":67}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">67.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":4}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":84}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">84</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.142857142857142}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.14</td><td data-sheets-value="{"1":3,"3":134}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">134</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1125.6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,125.60</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":804}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">804.00</td><td data-sheets-value="{"1":3,"3":3}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3</td><td data-sheets-value="{"1":3,"3":7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7</td><td data-sheets-value="{"1":3,"3":72}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">72</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":5.833333333333333}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.83</td><td data-sheets-value="{"1":3,"3":129}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">129</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1326.857142857143}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,326.86</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":701}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">701.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":4}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":30}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">30</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.20</td><td data-sheets-value="{"1":3,"3":124}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">124</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1200}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,200.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":138}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">138.00</td><td data-sheets-value="{"1":3,"3":4}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4</td><td data-sheets-value="{"1":3,"3":11}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">11</td><td data-sheets-value="{"1":3,"3":92}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">92</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.173913043478261}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.17</td><td data-sheets-value="{"1":3,"3":134}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">134</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1120.7272727272727}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,120.73</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":991}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">991.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5</td><td data-sheets-value="{"1":3,"3":5.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.1</td><td data-sheets-value="{"1":3,"3":45}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">45</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.8}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.80</td><td data-sheets-value="{"1":3,"3":127}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">127</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1120.5882352941178}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,120.59</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":141}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">141.00</td><td data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5</td><td data-sheets-formula="=sum(4.2+0.5)" data-sheets-value="{"1":3,"3":4.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4.7</td><td data-sheets-formula="=sum(40+5)" data-sheets-value="{"1":3,"3":45}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">45</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.2666666666666675}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.27</td><td data-sheets-value="{"1":3,"3":125}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">125</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1196.8085106382978}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,196.81</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":144}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">144.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":6}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":80}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">80</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.50</td><td data-sheets-value="{"1":3,"3":135}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">135</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1080}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,080.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":240}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">240.00</td><td data-sheets-value="{"1":3,"3":6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":81}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">81</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.4074074074074066}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.41</td><td data-sheets-value="{"1":3,"3":132}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">132</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1069.2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,069.20</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":142}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">142.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":7}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7</td><td data-sheets-value="{"1":3,"3":15}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">15</td><td data-sheets-value="{"1":3,"3":117}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">117</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.692307692307692}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.69</td><td data-sheets-value="{"1":3,"3":132}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">132</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1029.6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,029.60</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":932}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">932.00</td><td data-sheets-value="{"1":3,"3":7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7</td><td data-sheets-value="{"1":3,"3":15}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">15</td><td data-sheets-value="{"1":3,"3":118}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">118</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.627118644067796}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.63</td><td data-sheets-value="{"1":3,"3":145}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">145</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1140.6666666666667}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,140.67</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1082}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,082.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":8}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8</td><td data-sheets-value="{"1":3,"3":12}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">12</td><td data-sheets-value="{"1":3,"3":115}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">115</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.260869565217391}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.26</td><td data-sheets-value="{"1":3,"3":121}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">121</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1159.5833333333333}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,159.58</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1106}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,106.00</td><td data-sheets-value="{"1":3,"3":1106}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1106</td><td data-sheets-value="{"1":3,"3":11.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">11.7</td><td data-sheets-value="{"1":3,"3":115}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">115</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.104347826086956}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.10</td><td data-sheets-value="{"1":3,"3":156}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">156</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1533.3333333333335}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,533.33</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1121}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,121.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":9}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">9</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":82}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">82</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.317073170731707}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.32</td><td data-sheets-value="{"1":3,"3":136}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">136</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1115.2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,115.20</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":427}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">427.00</td><td data-sheets-value="{"1":3,"3":9}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">9</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":82}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">82</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.317073170731707}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.32</td><td style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":0}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">0.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":401}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">401.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5</td><td data-sheets-value="{"1":3,"3":42}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">42</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.142857142857142}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.14</td><td data-sheets-value="{"1":3,"3":133}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">133</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1117.2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,117.20</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":741}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">741.00</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":3}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3</td><td data-sheets-value="{"1":3,"3":28}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">28</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.428571428571428}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.43</td><td data-sheets-value="{"1":3,"3":141}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">141</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1316}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,316.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":0}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">0.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":11}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">11</td><td data-sheets-value="{"1":3,"3":14}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">14</td><td data-sheets-value="{"1":3,"3":103}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">103</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":8.155339805825243}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8.16</td><td data-sheets-value="{"1":3,"3":145}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">145</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1066.7857142857142}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,066.79</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":650}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">650.00</td><td data-sheets-value="{"1":3,"3":11}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">11</td><td data-sheets-value="{"1":3,"3":14}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">14</td><td data-sheets-value="{"1":3,"3":107}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">107</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.850467289719625}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.85</td><td data-sheets-value="{"1":3,"3":151}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">151</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1154.0714285714287}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,154.07</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":583}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">583.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":12}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">12</td><td data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5</td><td data-sheets-value="{"1":3,"3":43}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">43</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.976744186046512}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.98</td><td data-sheets-value="{"1":3,"3":135}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">135</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1161}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,161.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":161}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">161.00</td><td data-sheets-value="{"1":3,"3":12}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">12</td><td data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5</td><td data-sheets-value="{"1":3,"3":44}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">44</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.818181818181818}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.82</td><td data-sheets-value="{"1":3,"3":132}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">132</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1161.6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,161.60</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":285}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">285.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":13}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">13</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":81}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">81</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.4074074074074066}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.41</td><td data-sheets-value="{"1":3,"3":136}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">136</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1101.6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,101.60</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":840}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">840.00</td><td data-sheets-value="{"1":3,"3":13}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">13</td><td data-sheets-value="{"1":3,"3":9}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">9</td><td data-sheets-value="{"1":3,"3":73}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">73</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.397260273972602}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.40</td><td data-sheets-value="{"1":3,"3":142}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">142</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1151.7777777777778}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,151.78</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":560}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">560.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":14}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">14</td><td data-sheets-value="{"1":3,"3":4.8}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4.8</td><td data-sheets-value="{"1":3,"3":37}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">37</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.783783783783784}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.78</td><td data-sheets-value="{"1":3,"3":161}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">161</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1241.0416666666667}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,241.04</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":560}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">560.00</td><td data-sheets-value="{"1":3,"3":14}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">14</td><td data-sheets-value="{"1":3,"3":4.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4.7</td><td data-sheets-value="{"1":3,"3":41}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">41</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.878048780487805}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.88</td><td data-sheets-value="{"1":3,"3":161}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">161</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1404.468085106383}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,404.47</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":595}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">595.00</td></tr>
</tbody></table>
</div>
<div>
<br /></div>
<div>
<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><br />
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: Arial; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="120"></col><col width="120"></col><col width="120"></col><col width="120"></col></colgroup><tbody>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL MILES"}" rowspan="1" style="border-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL MILES</td><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL MINUTES"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL MINUTES</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"JC MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MILES</td><td data-sheets-value="{"1":2,"2":"KD MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MILES</td><td data-sheets-value="{"1":2,"2":"JC MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MINS</td><td data-sheets-value="{"1":2,"2":"KD MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MINS</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=SUM(R[-1]C[-14]:R[124]C[-14])" data-sheets-value="{"1":3,"3":122.8}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">122.8</td><td data-sheets-formula="=SUM(R[-1]C[-8]:R[124]C[-8])" data-sheets-value="{"1":3,"3":119.30000000000001}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">119.3</td><td data-sheets-formula="=SUM(R[-1]C[-15]:R[124]C[-15])" data-sheets-value="{"1":3,"3":1022}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">1022</td><td data-sheets-formula="=SUM(R[-1]C[-9]:R[124]C[-9])" data-sheets-value="{"1":3,"3":1014}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">1014</td></tr>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"TOTAL CLIMB"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">TOTAL CLIMB</td><td colspan="2" data-sheets-value="{"1":2,"2":"AVG SPEED"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">AVG SPEED</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"JC CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC CLIMB</td><td data-sheets-value="{"1":2,"2":"KD CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD CLIMB</td><td data-sheets-value="{"1":2,"2":"JC MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC MPH</td><td data-sheets-value="{"1":2,"2":"KD MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD MPH</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=SUM(R[-4]C[-9]:R[124]C[-9])" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7619}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7,619.00</td><td data-sheets-formula="=SUM(R[-4]C[-3]:R[124]C[-3])" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7276}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7,276.00</td><td data-sheets-formula="=SUM(R[-3]C[-2]/R[-3]C[0])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.209393346379647}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7.21</td><td data-sheets-formula="=SUM(R[-3]C[-2]/R[-3]C[0])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.059171597633137}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">7.06</td></tr>
<tr style="height: 20px;"><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td style="border-bottom-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 20px;"><td colspan="2" data-sheets-value="{"1":2,"2":"JC"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">JC</td><td colspan="2" data-sheets-value="{"1":2,"2":"KD"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">KD</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"NO. RUNS"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">NO. RUNS</td><td data-sheets-value="{"1":2,"2":"OVER DIST."}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">OVER DIST.</td><td data-sheets-value="{"1":2,"2":"NO. RUNS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">NO. RUNS</td><td data-sheets-value="{"1":2,"2":"OVER DIST."}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">OVER DIST.</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=COUNTIF(R[-8]C[-14]:R[118]C[-14],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":8}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">8</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">10</td><td data-sheets-formula="=COUNTIF(R[-8]C[-9]:R[118]C[-9],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">6</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">10</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=COUNTIF(R[-8]C[-14]:R[118]C[-14],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":2}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">2</td><td data-sheets-value="{"1":3,"3":13}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">13</td><td data-sheets-formula="=COUNTIF(R[-8]C[-9]:R[118]C[-9],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">2</td><td data-sheets-value="{"1":3,"3":13}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">13</td></tr>
<tr style="height: 20px;"><td data-sheets-formula="=COUNTIF(R[-8]C[-14]:R[118]C[-14],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":0}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-value="{"1":3,"3":20}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">20</td><td data-sheets-formula="=COUNTIF(R[-8]C[-9]:R[118]C[-9],">="&R[0]C[1])" data-sheets-value="{"1":3,"3":0}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-value="{"1":3,"3":20}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); font-size: 11pt; font-weight: bold; overflow: hidden; padding: 0px 3px; text-align: center; vertical-align: bottom;">20</td></tr>
</tbody></table>
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<h2>
<span style="color: purple;"><b>Total for the week= 58.9 miles</b> (yes this really does hurt my OCD!) </span></h2>
<h2>
<span style="color: orange;">60.9 miles for me and two weeks of running every day.</span></h2>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Keep an eye out tomorrow as we will both be publishing separate blogs detailing our 2017 summaries and target 2018. </span></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;">Happy New Year one and all - happy running! Use this evenings festivities to make as many running goals for 2018 as possible!</span></div>
Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-69028880420827256092017-12-24T15:21:00.002+00:002017-12-24T18:00:57.076+00:00Our Journey to the London Marathon - BEGINS! <h2 style="text-align: center;">
<u><span style="color: blue;">Our joint blog - The Gluten Free Running Girl and the <a href="http://gingerbeardedrunningman.blogspot.co.uk/" target="_blank">Ginger Bearded Running Man</a>'s Journey to the London Marathon! </span></u></h2>
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<span style="color: blue;"><b><u>What we've been up to...</u></b></span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="color: blue;">In the 9 weeks since the Abingdon Marathon, we've both been steadily ticking over. Trying our best to stay fit and strong whilst (unsuccessfully) avoiding crisps! We've averaged around 30 miles a week and we've been doing weekly PT and Yoga sessions. We've done a lot of parkruns and cross country races. </span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="color: blue;">We're both feeling fit and strong and we are both looking forward to starting our next block of marathon training. </span><span style="color: orange;">(Some of us are!)</span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="color: blue;">We have decided to use the P&D plans once again. We are going to start by following the 55-70 miles a week plan for a few weeks before moving onto the 70-85 miles a week plan and finally progressing to the 85+ plan as we get closer to our goal of the London Marathon! </span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="color: blue;">For this plan, we've decided to write a joint blog!</span></div>
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<span style="color: blue;"><br /></span></div>
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<span style="color: blue;">Key:</span></div>
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<span style="color: blue;">Joint thoughts/contributions - blue</span></div>
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<span style="color: orange;">John/<a href="http://gingerbeardedrunningman.blogspot.co.uk/" target="_blank">GBRM</a> - orange</span></div>
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<span style="color: purple;">Kelly - purple </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;"><b><u>An exciting opportunity...</u></b></span></div>
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<span style="color: purple;"><b><u><br /></u></b></span></div>
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<span style="color: purple;">About a week ago, I spotted a post on facebook from one of our running heroes...<a href="http://runningobsessive.blogspot.co.uk/">Jason Cherriman</a>. Sadly, he shared that he was injured but while he couldn't run, he wanted to offer to mentor others. </span></div>
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<span style="color: purple;">I approached him and I am delighted that he agreed to mentor me! I'm really excited to have the chance to gain advice from a 2:21 marathon runner! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: orange;">I have the opportunity over the next 18 weeks to hear first hand<i> "Jason said this..."</i> and <i>"Jason said that..."</i> whilst developing a strong ability to bite my tongue and hold back from using one of my favourite phrases -<i> I told you so!</i> Jokesaside - Jason Cherriman alongside others has been an inspiration to me and watching his progress over the last few years has shown what normal people can achieve with extra effort and determination (He's a 2:21 marathon runner!!) I'm very excited as always to be a part of Kelly's progress, even more so this time round with the help of one of our heroes!</span></div>
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<h2 style="text-align: center;">
<u><b><span style="color: blue;">18 weeks to go </span></b></u></h2>
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<span style="color: blue;"><b><u>Monday 18th December 2017</u></b></span></div>
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<span style="color: purple;">We were up early to start our first day of marathon training. At 5:30am we left home and ran the 1.5 miles to<a href="http://www.oakfieldspt.co.uk/"> Oakfields Personal Training </a> to meet<a href="http://www.oakfieldspt.co.uk/trainer/jules-taylor/"> Jules</a> who had, as per usual, planned a pretty full on session! </span></div>
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<span style="color: purple;"><br /></span></div>
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Squats plus floor work:</div>
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30 kg weight on bar - x20 squats followed by x20 crunches repeat 3 times</div>
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40kg weight on bar x15 squats followed by x 10 down and ups repeat 3 times </div>
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50 kg weight on the bar (yup pretty much Kelly's body weight!) x10 squats followed by x30 mountain climbers repeat 3 times </div>
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Squat and press 10 kg plates followed by 10x press ups Repeat 5 times </div>
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Glute raises followed by X10 foot jumps Repeat 5 times</div>
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35 kg weight on bar -squats x5, x 10, x15, x20, x25 </div>
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45 kg weight on bar - squats x25, x20, x15, x10, x5 </div>
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<span style="color: purple;">This was a seriously heavy weights session...I left feeling pumped ...but concerned about how my legs would feel tomorrow! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">In the evening, we went to Yoga for a much needed stretch after this morning's efforts. </span></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;">11 tonnes of total lifting is maybe defying the advice of <a href="https://www.amazon.co.uk/Advanced-Marathoning-Peter-Pfitzinger/dp/0736074600" target="_blank">P&D</a> to cross train and treat Monday as a rest day but after 5+ weeks of PT I find myself really enjoying the sessions and swearing less and less every week! Feeling pumped for the rest of day and eating as much as I can guilt free through the rest of the day.</span></div>
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<b style="color: blue;"><u>Tuesday 19th December 2017</u></b></div>
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<span style="color: purple;">Today was my last day of work (woohoo!). We rested in the morning to give our legs the best possible chance of doing a speed work session in the evening. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">After work, I may have stopped off a the pub for a cheeky drink with friends from work, celebrating the end of term...I put all thoughts of running out of my mind..oops! </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">When I got home, I wasn't feeling especially keen on running and, had I been alone, might have done a gentle recovery run...this is where having a partner, who is also training, becomes a real advantage - John was already changed and ready to go - busily planning a route. I decided to just go along with it and try and do the best session I could (after half a cider!). </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">The plan said to do 8 miles with 4 miles at half marathon pace...which seemed really hard and, for me, is probably around 6:20mm now (scary). We agreed that 4 miles at marathon pace was more achievable - my new marathon pace is 6:40 (even more scary!). </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">The first two miles I did at 7:56 and 8:05mm pace - all felt good. Then the efforts came - 6:39, 6:40, 6:38, 6:41 -then two miles to cool down. I was working hard but still felt alright - a positive session. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: orange;">As Kelly explained above, we are following the 55-70 P&D plan. We would usually (try to) follow the 70-85 plan but I feel that 18 weeks of 70+ mile weeks is just too much (for me definitely) so my (our) plan is to do 6 weeks of the reduced plan with altered workouts to build up as best as possible for a more intense and focused 10/12 week build up. This being the case I decided that 1: I'm in no shape to run any half marathon paces lactate threshold miles and 2: I don't want to! So I decided we'd be better of trying our new marathon pace: 6:40MM = <2:55 A 4 mile block of pace in the midle of a 10 mile workout meant that the session was very straight forward with the HR barely getting in the 150s. A good session banked and no damage done meaning we were ready for another 5 days of marathon training.</span></div>
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<span style="color: purple;"><br /></span></div>
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<b style="color: blue;"><u><br /></u></b></div>
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<b style="color: blue;"><u>Wednesday</u></b><b style="color: blue;"><u> 20th December 2017</u></b></div>
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<b style="color: blue;"><u><br /></u></b></div>
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<span style="color: purple;">Today was the first day of my holiday so I decided to go to yoga. I ran the long route there - a nice, gentle 3 miles to stretch out the legs. </span></div>
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<span style="color: purple;"><br /></span></div>
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<span style="color: purple;">In the evening, it was the GWR Christmas lights run! I ran to club first before getting changed into my Christmas tree outfit. We ran a lovely, sociable 4 miles. A total of 7 miles for the day.</span></div>
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<span style="color: purple;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6mRIFcVvzTEV7pUqnpjbxpgQypEvGCv7su5N4Go5u0ERBrVGUz6yq2lXyXk73XbQF3bdbro-2zUr7ZHEKxbID9-B5T51IJJZHZtsMCv7FUsD6eNWBGRtmBvoF-Rrt0jnkeh-E4LUnGmU/s1600/FB_IMG_1513814941342.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6mRIFcVvzTEV7pUqnpjbxpgQypEvGCv7su5N4Go5u0ERBrVGUz6yq2lXyXk73XbQF3bdbro-2zUr7ZHEKxbID9-B5T51IJJZHZtsMCv7FUsD6eNWBGRtmBvoF-Rrt0jnkeh-E4LUnGmU/s320/FB_IMG_1513814941342.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1p_6cJybcRThx9XaUt4wo3UJEyEi1v2cstSzS0JQqPQVd9WmXY3fxWPx2umJPoCddnaimVGFAuHiNTeIUVnRDMPxbwr-yS6aK-GjNAItFoxhI_50GfUZg7wqzJthEEwv-SqFx7MYWtU/s1600/FB_IMG_1513803983733.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1p_6cJybcRThx9XaUt4wo3UJEyEi1v2cstSzS0JQqPQVd9WmXY3fxWPx2umJPoCddnaimVGFAuHiNTeIUVnRDMPxbwr-yS6aK-GjNAItFoxhI_50GfUZg7wqzJthEEwv-SqFx7MYWtU/s320/FB_IMG_1513803983733.jpg" width="240" /></a></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;">An easy day of 6 steady miles with 20+ GWR runners, enjoying the lights and building up a good appetite in time for the Christmas party/buffet/quiz!</span></div>
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<b style="color: blue;"><u>Thursday</u></b><b style="color: blue;"><u> 21st December 2017</u></b></div>
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<span style="color: orange;">Very hungover from the previous nights festivities I gulped down a pint of water whilst considering whether or not to attempt the 10 miles on the plan or just run the bare minimum 3 miles up to club to collect the car. We're always over confident when drunk - I was still drunk. 10 dark and scary miles later I found myself sober and very pleased with myself for banking the second 10 miler of the week at a pretty good pace of 8MM. Over to you GFRG...</span></div>
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<span style="color: purple;">Having seen John's run, I decided to do what any loving girlfriend would ...try and beat it! I wanted to do 11 miles quicker than John's pace! Mission successful! 11 miles an average pace of 8:19mm. An enjoyable run...although my legs were definitely</span><span style="color: purple;"> feeling the squats from Monday and speedwork from Tuesday. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNUnQ1aw1DxVzS0SB9isZRTHrrlP15bemKsxCdKSRb2zrCjgPPvXfSEmG7lYbUe4J69oIv6BST0ShJdGcmyTVO8FTTC9AUoKt2Oc6ZQisFOzAocjYwVmU3-yeD8yUu_1cFK4X-pLdw19w/s1600/20171221_153830.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNUnQ1aw1DxVzS0SB9isZRTHrrlP15bemKsxCdKSRb2zrCjgPPvXfSEmG7lYbUe4J69oIv6BST0ShJdGcmyTVO8FTTC9AUoKt2Oc6ZQisFOzAocjYwVmU3-yeD8yUu_1cFK4X-pLdw19w/s200/20171221_153830.jpg" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcCneatRKv-f06Zta7s7JKVLPr4xW-SzSm84N4Ni0NagNegjeQsyAkoOjtgSg7Feo03OlM1DVVIRcpmYRe6mPyFFjgttF7FIlCFgZf0rgjBd8CdC0JcAC4Q339f3JUqgCoe5WTAq5GBeM/s1600/20171221_163443.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcCneatRKv-f06Zta7s7JKVLPr4xW-SzSm84N4Ni0NagNegjeQsyAkoOjtgSg7Feo03OlM1DVVIRcpmYRe6mPyFFjgttF7FIlCFgZf0rgjBd8CdC0JcAC4Q339f3JUqgCoe5WTAq5GBeM/s200/20171221_163443.jpg" width="150" /></a></div>
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<b style="background-color: white; color: blue;"><u>Friday</u></b><b style="background-color: white; color: blue;"><u> 22nd December 2017</u></b></div>
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<span style="color: orange;">Last day of work for me! Very excited so getting up today was easy! A steady recovery run around the harbourside with some strides thrown in: to make the run a bit more interesting and to prepare my legs for a bit of blast at parkrun on Saturday. 5 miles with 5 x 100mtr strides - easy!</span></div>
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<span style="color: purple;">I wanted to run with John this morning so got out of bed early to join him before he went off for his last day at work. From the moment I started running, I knew it was going to be a painful one...my legs were killing! Really sore all over. I finished a slow, painful 5 miles and instantly texted<a href="http://www.physio-hut.co.uk/"> Jenny Buckley</a> my physio. Luckily, she was able to fit me in for a sports massage in the afternoon. </span></div>
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<b style="background-color: white; color: blue;"><u>Saturday</u></b><b style="background-color: white; color: blue;"><u> 23rd December 2017</u></b></div>
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<span style="color: orange;">parkrun tourism. Opting for Burnham today as it bought us closer to friends we had plans in Congresbury. Keen to have a blast but with the main intention to focus on endurance, we got there early and banked 3 miles before 9. Gun goes off and we're away. Race pace doesn't feel too bad and I don't feel any panic from being at the front. A mile passes and I'm joined by a regular who tells me he's trying to bank 3 miles @ 5:40MM pace - nice - I'll try and keep up with you then! 2 beeps and mile three begins, feeling strong I decide to pick up the pace and put a decent gap between me and 2nd place. A progressive run of 5:55, 5:44 and 5:26 gave me a finishing time of 17:22 - well chuffed - my 5th fastest 5k of 2017 and reward for a good week of training. A 4 mile cool down with some socialising brought up my third 10miler of the week - boom!</span></div>
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<span style="color: purple;">Today the plan called for 9 miles GA and we planned to add a parkrun into the middle of that. Burnham was the choice for today and we were meeting our friend James there. We arrived early and did 3 miles to warm up and check out the route. John had done it a few times before but I'd only done it once so wanted to know where I was going! Luckily, I was feeling the effects of my massage and my legs felt a lot better today. The course is lovely and flat but on the coast so very windy. James and I ran the first 2.5 miles together - we are a similar speed so often find ourselves not too far apart in races. Today he finished ahead of me. I did however manage to finish as first lady with a time of 19:45 - not too bad considering the week of training I've had so far.</span></div>
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<span style="color: purple;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwzV0nAo3ASiNhLA_JNXh92mfmFCiE78xZqOv0b6pVlpv4Id_1hTpOTF_pdvcNZhARmW_eN32EccRJhiIEwl5r7-1ZTLn_OnEJg7c_MQ3C6aJRZwxYZ1CT-xSPSMmIKh1bHd8vq8fgxws/s1600/20171223_100552.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwzV0nAo3ASiNhLA_JNXh92mfmFCiE78xZqOv0b6pVlpv4Id_1hTpOTF_pdvcNZhARmW_eN32EccRJhiIEwl5r7-1ZTLn_OnEJg7c_MQ3C6aJRZwxYZ1CT-xSPSMmIKh1bHd8vq8fgxws/s320/20171223_100552.jpg" width="240" /></a></span></div>
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Super proud of John for finishing first overall! </span><span style="color: purple;"><br /></span></div>
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<span style="color: purple;">Phew, a lot of miles done already this week and just a gentle 15 miles tomorrow...or so I thought! </span></div>
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<span style="color: orange;">(Coming from the one who wanted to start with 100+ mile weeks...)</span></div>
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<b style="background-color: white; color: blue;"><u>Sunday </u></b><b style="background-color: white; color: blue;"><u>24th December 2017</u></b></div>
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<span style="color: purple;">John and Marcus (aka the Maestro!) like to stick to the plan. So I was feeling fairly confident that, as the plan just called for 15 miles - no marathon paces efforts today- we would be enjoying a gentle pootle around. But no. Sub 8mm says the Maestro - 7:40mm the aim. Great! Not sure that my legs would be up for it, I started off steadily. Surprisingly, I wasn't feeling too bad so (once the first few miles of hills were out the way) I managed to keep (relatively) close to the boys and finish with 15 miles with an average pace of 7:53. Pretty pleased with that for week 1. </span></div>
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<span style="color: orange;">Long run day - woohoo! My 2nd favourite run after parkrun (all of my runs with you are my favourite GFRG...) Wanting to train differently to when we did for Boston and Abingdon - I am very much embracing the <a href="https://www.strava.com/athletes/1906016" target="_blank">Maestro's </a>philosophy of running as close to marathon pace whilst comfortable as possible and P&D does day to run your long runs at 60-90 seconds slower the race pace... so not only should 7:40 - 8:10mm pace be comfortable at this stage in our running careers - it is somewhat a necessity to simulate the marathon as best as possible :-P 15 miles banked before mid day was a great feeling and has allowed us to chill this Christmas eve and stuff our faces - lush!</span></div>
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<span style="color: orange;">Some stats:</span></div>
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<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><br />
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: Arial; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="33"></col><col width="46"></col><col width="40"></col><col width="50"></col><col width="26"></col><col width="58"></col><col width="66"></col><col width="46"></col><col width="46"></col><col width="40"></col><col width="50"></col><col width="26"></col><col width="58"></col><col width="68"></col></colgroup><tbody>
<tr style="height: 20px;"><td style="border-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td colspan="6" data-sheets-value="{"1":2,"2":"JC"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">JC</td><td style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;"></td><td colspan="6" data-sheets-value="{"1":2,"2":"KD"}" rowspan="1" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">KD</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":2,"2":"DAY"}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">DAY</td><td data-sheets-value="{"1":2,"2":"MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MILES</td><td data-sheets-value="{"1":2,"2":"MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MINS</td><td data-sheets-value="{"1":2,"2":"MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MPH</td><td data-sheets-value="{"1":2,"2":"HR"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">HR</td><td data-sheets-value="{"1":2,"2":"JC ECO"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">JC ECO</td><td data-sheets-value="{"1":2,"2":"JC CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">JC CLIMB</td><td data-sheets-value="{"1":2,"2":"DAY"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">DAY</td><td data-sheets-value="{"1":2,"2":"MILES"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MILES</td><td data-sheets-value="{"1":2,"2":"MINS"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MINS</td><td data-sheets-value="{"1":2,"2":"MPH"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">MPH</td><td data-sheets-value="{"1":2,"2":"HR"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">HR</td><td data-sheets-value="{"1":2,"2":"KD ECO"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">KD ECO</td><td data-sheets-value="{"1":2,"2":"KD CLIMB"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; vertical-align: bottom;">KD CLIMB</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":1}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":29}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">29</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.413793103448276}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.41</td><td data-sheets-value="{"1":3,"3":123}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">123</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1150.6451612903224}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,150.65</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":203}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">203.00</td><td data-sheets-value="{"1":3,"3":1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":29}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">29</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.413793103448276}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.41</td><td data-sheets-value="{"1":3,"3":120}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">120</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1122.5806451612902}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,122.58</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":242}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">242.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":2}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">2</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":74}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">74</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":8.108108108108109}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8.11</td><td data-sheets-value="{"1":3,"3":137}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">137</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1013.8}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,013.80</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":233}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">233.00</td><td data-sheets-value="{"1":3,"3":2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">2</td><td data-sheets-value="{"1":3,"3":8}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8</td><td data-sheets-value="{"1":3,"3":59}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">59</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":8.135593220338983}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">8.14</td><td data-sheets-value="{"1":3,"3":152}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">152</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1121}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,121.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":362}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">362.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":3}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3</td><td data-sheets-value="{"1":3,"3":5.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.7</td><td data-sheets-value="{"1":3,"3":60}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">60</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":5.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.70</td><td data-sheets-value="{"1":3,"3":113}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">113</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1189.4736842105262}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,189.47</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":443}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">443.00</td><td data-sheets-value="{"1":3,"3":3}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":28}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">28</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.642857142857143}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.64</td><td data-sheets-value="{"1":3,"3":130}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">130</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1174.1935483870968}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,174.19</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":67}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">67.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":4}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":84}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">84</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.142857142857142}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.14</td><td data-sheets-value="{"1":3,"3":134}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">134</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1125.6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,125.60</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":804}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">804.00</td><td data-sheets-value="{"1":3,"3":3}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3</td><td data-sheets-value="{"1":3,"3":7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7</td><td data-sheets-value="{"1":3,"3":72}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">72</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":5.833333333333333}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.83</td><td data-sheets-value="{"1":3,"3":129}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">129</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1326.857142857143}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,326.86</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":701}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">701.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":4}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4</td><td data-sheets-value="{"1":3,"3":3.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">3.1</td><td data-sheets-value="{"1":3,"3":30}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">30</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.20</td><td data-sheets-value="{"1":3,"3":124}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">124</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1200}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,200.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":138}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">138.00</td><td data-sheets-value="{"1":3,"3":4}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4</td><td data-sheets-value="{"1":3,"3":11}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">11</td><td data-sheets-value="{"1":3,"3":92}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">92</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.173913043478261}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.17</td><td data-sheets-value="{"1":3,"3":134}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">134</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1120.7272727272727}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,120.73</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":991}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">991.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5</td><td data-sheets-value="{"1":3,"3":5.1}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5.1</td><td data-sheets-value="{"1":3,"3":45}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">45</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.8}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.80</td><td data-sheets-value="{"1":3,"3":127}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">127</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1120.5882352941178}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,120.59</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":141}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">141.00</td><td data-sheets-value="{"1":3,"3":5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">5</td><td data-sheets-formula="=sum(4.2+0.5)" data-sheets-value="{"1":3,"3":4.7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">4.7</td><td data-sheets-formula="=sum(40+5)" data-sheets-value="{"1":3,"3":45}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">45</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":6.2666666666666675}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6.27</td><td data-sheets-value="{"1":3,"3":125}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">125</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1196.8085106382978}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,196.81</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":144}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">144.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":6}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":80}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">80</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.5}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.50</td><td data-sheets-value="{"1":3,"3":135}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">135</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1080}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,080.00</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":240}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">240.00</td><td data-sheets-value="{"1":3,"3":6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">6</td><td data-sheets-value="{"1":3,"3":10}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">10</td><td data-sheets-value="{"1":3,"3":81}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">81</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.4074074074074066}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.41</td><td data-sheets-value="{"1":3,"3":132}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">132</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1069.2}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,069.20</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":142}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">142.00</td></tr>
<tr style="height: 20px;"><td data-sheets-value="{"1":3,"3":7}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7</td><td data-sheets-value="{"1":3,"3":15}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">15</td><td data-sheets-value="{"1":3,"3":117}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">117</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.692307692307692}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.69</td><td data-sheets-value="{"1":3,"3":132}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">132</td><td data-sheets-formula="=SUM(R[0]C[-3]*R[0]C[-1])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1029.6}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,029.60</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":932}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">932.00</td><td data-sheets-value="{"1":3,"3":7}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7</td><td data-sheets-value="{"1":3,"3":15}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">15</td><td data-sheets-value="{"1":3,"3":118}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">118</td><td data-sheets-formula="=SUM(R[0]C[-2]/R[0]C[-1])*60" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":7.627118644067796}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">7.63</td><td data-sheets-value="{"1":3,"3":145}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">145</td><td data-sheets-formula="=SUM(R[0]C[-1]*R[0]C[-3])/R[0]C[-4]" data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1140.6666666666667}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,140.67</td><td data-sheets-numberformat="[null,2,"#,##0.00",1]" data-sheets-value="{"1":3,"3":1082}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); overflow: hidden; padding: 0px 3px; text-align: right; vertical-align: bottom;">1,082.00</td></tr>
</tbody></table>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;">HR ECO - Heart rate economy is one of my favourite formulas! It represents the number of heart beats per mile! It's considered (by the pros: <a href="http://runningobsessive.blogspot.co.uk/" target="_blank">Jason Cherriman</a> and <a href="http://www.steveway.co.uk/" target="_blank">Steve Way</a> alike) that somewhere between 900-1000 beats per mile is very aerobically strong and the lower the beats per mile - more economic! As you can see above, the GFRG and I are both floating just above 1000 beats per mile - not a bad start but what will be most interesting (and what we hope for!) is that as we train and run further and more often we - should - become aerobically stronger and more economic/efficient, giving us the best chance in the marathon come race day.</span></div>
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<span style="color: orange;"><br /></span></div>
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<span style="color: orange;">A great week of running where I'd enjoyed every stride. It's nice running whilst on holiday and with no pressure of having to follow the plan. Just enjoying running and improving steadily in good time before properly going for is in 6 weeks time. Merry Christmas one and all - a year review and a further London Marathon blog to follow from us over the festive period!</span></div>
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<span style="color: purple;"><br /></span></div>
Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com2tag:blogger.com,1999:blog-6936373251226266313.post-84521241142637810972017-10-22T18:23:00.002+01:002017-10-22T18:23:25.876+01:00The Abingdon Marathon 2017<h2 style="text-align: center;">
<u><span style="color: #073763;">The Abingdon Marathon 2017 </span></u></h2>
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<span style="font-weight: normal;"><u><span style="color: #073763;"><br /></span></u></span></div>
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<span style="font-weight: normal;"><u><span style="color: #073763;">Sunday 22nd October 2017 </span></u></span></div>
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<span style="font-weight: normal;"><u><span style="color: #073763;"><br /></span></u></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaTMkByV8AE6D7-1JNH1KcVXlstWq2oufgyBrtB8gV5eYXxHiPlfeoGTbf9ksTAD4BhiVGR_Cl7nXeBL2InoByCQi4PcWZOVMuAyzKkwjAB_broybSvCpz4jKoRl8ZHYiEoid7isJ54rI/s1600/IMG-20171022-WA0003.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaTMkByV8AE6D7-1JNH1KcVXlstWq2oufgyBrtB8gV5eYXxHiPlfeoGTbf9ksTAD4BhiVGR_Cl7nXeBL2InoByCQi4PcWZOVMuAyzKkwjAB_broybSvCpz4jKoRl8ZHYiEoid7isJ54rI/s320/IMG-20171022-WA0003.jpeg" width="320" /></a></div>
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I woke up this morning feeling a perfect mix of excitement and nerves. At 6am, the alarm went off and I had my usual pre-race meal of egg fried rice with mushrooms. We then had another hour of sleep - or more dozing probably - before the alarm went off at 7am. By 7:40 we were out of the apartment and on our way to the race car park - just 5 mins away. We parked easily and had a short walk to the start where we joined the portaloo que. Everything was going smoothly and I was feeling great. At 8:40 we dropped off our bags and did a little warm up on the track before getting a good starting position. </div>
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The town crier rang her bell and we were off! The race starts with a lap of the track (which makes it very difficult to not go out like a loon!). John, Woody and I ran together before John pressed on leaving Woody and me to get settled into our pace. The first few miles are downhill and felt amazing. I knew from mile 2 that it was going to be a good race for me. My legs felt amazing - tapering is a wonderful thing! I had bags of energy and Woody and I were chatting merrily and telling jokes. </div>
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Around mile 2 we hear a strange squawking noise...we looked to our left to see that we were being cheered on by a few hundred turkeys! We waved hello, wished them a 'Merry Christmas' and continued. Quite a few runners were passing us at this point. My competitive spirit wanted to pick up the pace and go with it but Woody held me pack and reminded me that there was a long way still to go! I made a mental note of a few of the more recognisable characters and hoped I'd be able to pass them later! </div>
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At mile 5, I passed our first major support crew - both mine and John's families were out in force and cheering VERY loudly! High fives all round and a shout of "You're 6th lady!" spurred me on with a huge smile on my face. The first 6 miles were all sub 7mm pace and felt incredibly easy. At mile 7 however, we turned left and came head to head with storm Brian. I could feel that the wind was strong but I felt stronger! I just focused on keeping the rhythm going and, although my pace slowed (7:05) it wasn't a major issue for me. </div>
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The miles kept passing and I was loving every second of the race. I was passing familiar landmarks from when I supported John in last year's race: the newsagents where I bought my snacks, the road where we drove passed John yelling out of the car, the spots we waited with baited breath. Lots of really happy memories kept my mind busy. It was also brilliant to have so many friendly faces in the crowd. Brad (Olga's Husband) had a pirate flag and was super enthusiastic. Orla ran a good 7 or 8 miles up and down the course cheering everyone on and being incredibly encouraging. However, the supporter of the day award has to go to Cat who was leaping wildly, seemingly around every corner, while shaking her huge pom poms (seriously she had bought blue pom poms especially for the occasion!). Even the runners were applauding her for her effort! Seeing mine and John's family, Woody's mum and hearing some of my Strava friends shouting my name! It made such a massive difference- thank you to everyone who came out and supported team GWR today. </div>
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At mile 13 and the halfway point I was still feeling on top of the world. Smiling from ear to ear and just generally loving life! I was under 1 hour 30 (my 3rd fastest half marathon!) and my legs still felt brilliant. Then, from no where, a woman came storming passed me! 'I'm not having this' I thought to myself so picked up the pace a little (6:45mm) I managed to catch up with her and overtake - but this was not to last. She, once again, put on a little spurt and overtook me - again. At this point, I saw another lady ahead who looked like she was slowing down. 'Aha!' I thought - I may have lost a position but I could hunt down this other lady and make it back into the 6th lady spot. At this point my pace increased again and I looked round and saw Woody was sticking to the plan - I gave him a little wave and continued on my mission - girl hunting! </div>
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So I got a little carried away at mile 15 and did a 6:39mm...but I did managed to over take the girl I was chasing. So, back in 6th position and about to start the second lap - I'd been looking forward to this part because I could start mentally counting down the miles until the end. My favourite mile is mile 16 because it's only 10 miles to go - and I run 10 miles frequently. Unfortunately, miles 16 and 17 were a repeat of the windy section from earlier. Encouraged by yet more shouting from the support crew, I managed to complete the 'windy section' quicker the 2nd time round - well chuffed! Miles 16 and 17 were both 7 minute miles and I had to work hard for these as they were slightly up hill as well. </div>
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Miles 18 (6:45), 19 (7:03) and 20 (7:02) all passed pretty easily as I was now counting down to the finish. In these miles, I once again, caught up with that pesky 5th position lady, overtook her and go a few steps of a gap before, once again, she overtook me with a spurt of energy that frankly was very impressive. At this point I think I decided to give up on overtaking her and just focus on finish the race with a good time. Surprisingly, the shouts of 'Go on 6th lady' had changed to'Go on 5th lady' I can only assume that one lady ahead of me was unable to finish the race. </div>
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In training, I've done 5 runs of over 20 miles but most were 20 or 21. At mile 21 I started to feel it. My legs were suddenly tired, I had a pain in my bum and I wanted to stop. I looked at my watch and knew I had bags of time so I think subconsciously, I was like 'I can take it easy now'. The lady ahead of me now had a big enough gap that I knew I couldn't catch her. I kept pushing on and felt like I was putting in the same effort as before but I was dropping my pace slightly each mile (21- 7:12, 22 - 7:21, 23 - 7:20, 24 - 7:21). 'It doesn't matter' I told myself - I'm on track for an awesome time. Just keep going and keep trying to enjoy it. I really find that talking positively to myself makes a huge difference. I kept smiling, saying 'Thank you!' to all the marshalls and waving to everyone who cheered me on. It was also lovely to get so many shouts of 'Lovely smile!' or 'You really look like you're enjoying it'. Don't get me wrong- I was working hard. I wasn't easy but I really was enjoying it. </div>
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As I came into the town center for the last time, I saw my family once more. Cheering just as enthusiastically as ever. 2 Miles to go. I've got this! With lots of winding around corners and a steady uphill to the finish, I knew the last two miles would be difficult. I however, very much enjoying overtaking loads of men (many of whom I recognised from the first couple of miles - the ones who had stormed passed me at the start - haha!).</div>
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At mile 25 I thought I saw a familiar head in the distance...it looked like John! My initial thought was 'Oh no! I hope he's ok'. But I knew we only had a mile to go so he couldn't be doing too badly. I shouted 'JOHN!' At the top of my voice...no response from him -although about 5 other guys in front of me turned around. After explaining that this particular John was my boyfriend, I managed to rope in a number of men to join me in shouting 'JOHN!' Eventually, we got a wave of recognition and I picked up the pace to catch up to him. He explained he he'd being going really strong until his cold caught up with him and he was having difficulty breathing. 'Not a problem' I thought 'we can cross the line together! But John wouldn't have any of it - he encouraged me to push on and try and get the best time possible. So I did! With only about 3/4 of a mile left at this point, I give it everything I had. </div>
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I stormed into the park and reached the track. The finish line was in sight! One last effort and I crossed the line with a new PB of<br />
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Over the moon! </div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com1tag:blogger.com,1999:blog-6936373251226266313.post-12150397281137609492017-10-21T17:45:00.001+01:002017-10-21T17:45:24.203+01:00Marathon Eve! <h2 style="text-align: center;">
<span style="color: #38761d;"><u>18 weeks of training done - only a few hours until the Abingdon Marathon!</u></span></h2>
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Here's how my last week of training has gone...</div>
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<span style="color: #274e13;"><b><u>Monday 16th October 2017 </u></b></span></div>
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I started to panic today. Stepped out of bed and -ouch! My left ankle really hurt. I kept telling myself that it wasn't anything major and just my body getting used to cross country which puts a lot more stress on the feet and ankles. I decided a gentle 3 mile recovery run might help. Unfortunately, all it did was give me 30 minutes of focusing on every tiny ache and twinge. My ankle was hurting on both sides, my calves were tight, the underside of both feet were all painful...I have 6 days to recover ...fingers crossed...</div>
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3 miles at 10:07 mm pace -oh dear! </div>
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<b style="color: #274e13;"><u>Tuesday 17th October 2017 </u></b></div>
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I woke up and nervously stepped out of bed...balls. My ankle still hurt. Another 3 miles but actually I could notice an improvement on yesterday. </div>
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3 miles at 9:19 pace - slightly better! </div>
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The other problem is...John has a cold. I'm desperate for him to recover -partly because I don't want him to give it to me- but also because he's trained so hard and really deserves an amazing time. I ran the Bristol 10k this year with a cold and it's incredibly hard. I felt sapped of energy and struggled to get into my usual rhythm of breathing. I really hope he can recover in time. </div>
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<b style="color: #274e13;"><u>Wednesday 18th October 2017 </u></b></div>
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Today John and I had planned to do a 'dress rehearsal' where we run a couple of miles at marathon pace to check we can still do it! I got home feeling shattered after parents' evening last night. It was cold and dark and I really didn't feel like running. Nevertheless, out the door we stepped. I cheered up a bit when I started running as my ankle was definitely feeling better. I did 2 miles to warm up (7:27 and 7:53mm pace) and then 2 miles at around marathon pace (6:53 and 6:59). The pace itself felt pretty straightforward - my legs still felt a bit achy from cross country but not too bad. John and I reunited and did the last two miles together nice and steadily (8:23 and 8:23). </div>
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6 miles at 7:40mm average pace - on the up! </div>
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<u style="color: #274e13; font-weight: bold;">Thursday 19th October 2017 </u></div>
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With John's cold continuing, he decided not to run today and so I headed out alone early in the morning. With round 2 of parents evening tonight, I knew I had to get the run done. It was really very lonely running alone when you are so used to having company. It also gave more opportunities for maranoia (pre -marathon paranoia!) to set in. I now have pains in my knee and hamstring...I think they might be in my head...</div>
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3 miles again - 9:07mm pace</div>
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<u style="color: #274e13; font-weight: bold;">Friday 20th October 2017 </u></div>
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Running solo again this morning and more funny aches and pains springing up all over - trying to ignore them! It was rather windy today - I hope this is a short storm and not one that will continue into the weekend...</div>
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I have also developed a sore throat. This is often the first symptom before I get a cold. However it could also be due to overusing my voice with parents evenings and lots of talking. </div>
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3 miles 8:55 pace.</div>
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Last day of term - woohoo! </div>
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After school I visited <a href="http://www.physio-hut.co.uk/">Jenny </a>at the Triathlon shop in Bristol for my pre-race massage. Every place she put pressure on seemed to hurt...maranoia again...let's hope so! </div>
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<u style="color: #274e13; font-weight: bold;">Saturday 21st October 2017 - Marathon Eve! </u></div>
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After a very busy working week, it was lovely to have an early night and a lie in. Frustratingly, I have woken up with a very painful throat. On the plus side, I don't feel like I have a cold...my nose isn't running so hopefully my body can hang on one more day! </div>
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I headed out alone for my last 3 miles before the marathon. I stepped outside and started to run and ...I couldn't quite believe it! My legs felt amazing! No aches, no pains, my ankle feels fine. Running is great! I'm overcome with emotion and my legs get a bit carried away and I cover the first mile of my recovery run in 8:16mm... ooops - I can hear John's voice telling me to slow down but I can't. I bounding along (think Tigger!) with a huge smile on my face - saying a cheery 'Good morning!' to all my fellow runners. Then, to my delight, a couple, in parkrun T-shirts, wave back and say 'Good luck for tomorrow!' I have to say, I felt like a celebrity - it really made my morning! </div>
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3 miles in 8:35mm pace - I am recovered and ready to go! </div>
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We had breakfast and packed our bags. We were off to Abingdon! We're staying in a lovely airbnb place about 3 miles from the start. It's a studio apartment above the (very rich) owner's garage - their (enormous) house (and swimming pool) is just next door. We popped into the center of Abingdon to see my parents who are staying nearby and coming to support tomorrow. Now we are back at base with our feet up looking forward to an evening of eating, relaxing and trying not to get too nervous. </div>
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So how am I feeling? </div>
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Pretty good to be honest. I am very pleased with how my training has gone. Despite not sticking rigidly to a plan, I feel like I have prepared well.</div>
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<span style="color: #274e13;"><b>The stats: </b></span></div>
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<span style="color: #274e13;"><b>18 weeks </b></span></div>
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<span style="color: #274e13;"><b>941 miles run</b></span></div>
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<span style="color: #274e13;"><b>An average of 52 miles a week</b></span></div>
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<span style="color: #274e13;"><b>5 runs of over 20 miles </b></span></div>
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<span style="color: #274e13;"><b>1 week of running 70 miles. </b></span></div>
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<span style="color: #274e13;">I have also added regular physio, PT, yoga, spin and weight training into this training block and I feel the strongest and fittest I've ever been. </span></div>
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My plan for tomorrow? </div>
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Despite a little temptation to go for sub 3, I honestly don't think I am quite there yet. I feel it's a bit like when I was pushing and pushing for sub 90 at the Bristol half last year. Although I really wanted it, I just hadn't built up enough of a base and wasn't ready. The conclusion a very difficult race and working incredibly hard to get - 1:30:01. A lot of extra stress, upset and frustration. Fast forward 1 year in time, to the Bath half, where breezed a 1:26:31 in one of the easiest, most enjoyable races I've ever ran. I think I just needed more time, an additional training block and more strength training. </div>
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I feel like I am in a similar situation now. I think I probably could beast myself, go all out and get close to the magical 3 hour mark. But it would be seriously, seriously painful - I wouldn't enjoy it and would probably come out with a 3:00:04 (and we all know how much abuse you get for that time!). </div>
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So instead, I am going to take it a little slower and try to really enjoy the race and knock a solid chunk off my PB. There is a great group of us running from the club so there will be lots of support out on the course. I want to try and keep as many miles as I can under 7mm. Around 6:55 - 7:00 would be ideal. However, you can't predict what the marathon can throw at you - I learnt that in Boston! It does look like it might be windy and that will have an impact. </div>
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Having had a sneaky look at previous years results (it would be rude not to!) I think I could have a chance at a top 3 finishing position...so that will also be in the back of my mind. For me, being so competitive, I think that that will be a real benefit of running a smaller marathon. In Boston, coming in as the 300th or 400th lady didn't matter - it makes no difference (to me) being that far down the field. However, the opportunity for a good position (and possibly something shiny!) really appeals to me. Despite this, I am not going to 'race' it. I am going to stick with my 6:55mm plan but if, towards the end of the race, I know I'm not too far off the lady ahead, that will give me something to focus on and might give me an extra boost! </div>
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Here are my targets: </div>
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Bronze: 3:21:13 -If all goes tits up and it's blowing a gale, I'd be happy with a PB.</div>
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Silver: 3:12:18 - This is the time that club mate Sophie ran at London - she's currently our fastest GWR club runner in the marathon.</div>
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Gold: 3:04:59 - This is the time that men (my age) have to get to gain a 'good for age' time at the London marathon. Despite the fact that I've already got a place for London 2018, I get a bit of stick because the time women need is a lot slower. So I'd really like to be able to say that I'm just as good as the men that qualify! </div>
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With just 15 hours to go, I'm a little anxious but mostly excited! I know I've prepared well and I know I am ready. Here goes...</div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com1tag:blogger.com,1999:blog-6936373251226266313.post-55694784743098267842017-10-15T17:52:00.000+01:002017-10-15T17:52:25.172+01:00It's taper time!<h2 style="text-align: center;">
<span style="color: red;"><u>1 week until the Abingdon Marathon!</u></span></h2>
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<span style="color: red;"><u>Monday 9th October 2017</u></span></div>
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It's time to start tapering - slowing down, reducing the miles and trying not to put on too much weight! </div>
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After a gentle 15 miles yesterday, I woke to the unusual feeling of my legs not aching on a Monday morning. It made for a rather pleasant 5 mile recovery run around the Harbourside with<a href="http://gingerbeardedrunningman.blogspot.co.uk/"> John. </a> </div>
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In the evening, we did our usual yoga class. I found that I could actually hold the positions without my whole body shaking! Starting to enjoy the taper! </div>
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<u style="color: red;">Tuesday 10th October 2017</u></div>
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Up at 5am today for our - now regular - early morning PT session. We ran there and back as well so got 3 miles in. </div>
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The session today went like this: </div>
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Foot jumps</div>
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Reach to feet</div>
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Plank pup arms</div>
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Supine lowers</div>
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Pup arm rotations. 5 x 20</div>
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Sq thrust over mat</div>
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Sq jumps</div>
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Mat end hops</div>
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Split lunge jumps</div>
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Press ups</div>
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Down n ups. ( X10). 5 x 20</div>
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Elk crunches.....x20</div>
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Mat side single leg hops.....x20</div>
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Plank hold for 30-45-60 seconds</div>
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Row 1 min........sq jumps 6kg dbs. X3 each</div>
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<u style="color: red; font-family: "Times New Roman"; font-size: medium;">Wednesday 11th October 2017</u></div>
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We had a lie in this morning so were both looking forward to running to club for our last mid week medium long run before Abingdon. We ran to and from club making a solid 12 miles at a good average pace of 8:23. Legs feeling really good at the moment. </div>
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<u style="color: red; font-family: "Times New Roman"; font-size: medium;">Thursday 12th October 2017</u></div>
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<span style="font-family: "Times New Roman"; font-size: small;">Due to me having a committee meeting in the evening, we were up early today to get 5 miles in. We ran around Ashton Court nice and slowly- 9:35 average pace. </span></div>
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After a really long day at school - 14 hours! It was wonderful to come home to John's home made gluten free risotto - delicious! </div>
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<u style="color: red; font-family: "Times New Roman"; font-size: medium;">Friday 13th October 2017</u></div>
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With a cross country race in the calendar for tomorrow, it meant that today was another recovery run. Just 3 miles in the morning before school. </div>
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Then at lunchtime, I had 43 children, 3 teachers, 2 parents and <a href="http://www.jimgump.com/">Jim Gump </a>join me for running club. Jim was visiting school and gave a talk about his experiences running around America. Since he visited 2 years ago, the children have been following his journey and many of them have been inspired to start running. </div>
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<u style="color: red; font-family: "Times New Roman"; font-size: medium;">Saturday 14th October 2017</u></div>
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Today was the first cross country race of the season and I was feeling very excited! We left the running club at 11:45 and made the journey across the bridge to Cardiff. We had our highest GWR team turnout for a number of years and it made for a brilliant atmosphere. </div>
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My main aim for this race was not to get injured just a week before Abingdon! </div>
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As well as the Gwent League, this race was also the Welsh Cross Challenge which meant that there was a very competitive field. </div>
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Standing on the start line alongside <a href="https://en.wikipedia.org/wiki/Jessica_Judd">Jess Judd </a> was pretty exciting. But looking around and then seeing a number of other women I knew as being local elites was worrying. Last season, my best Gwent league cross country position was 15th so (before I saw the starting line up) I was kinda hoping for a top 20 position. Now, looking around, I knew that would not be the case. Never mind, I thought. I'll just do what I can. </div>
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The gun sounded and, unusually for me, I hesitated and the excellent position I'd got myself in on the line quickly disappeared as I found myself surrounded by loads of women much slower than me. Cursing my slow reactions, I dropped back, slipped out to the far side and then put on a spurt to overtake a good chunk of the field - note to self - go on the gun next time! </div>
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The first half a mile or so was pretty speedy but, just as I got into a good rhythm, we came to a short sharp hill. I slowed a lot going up it but them managed to pick my speed up and overtake a few women on the downhill. Mile 1 done in 6:24 not too bad considering it's the first mile of the season. I was hoping to average closer to 6:15 mm pace so I worked on picking up the pace. I looked ahead and saw an elite who has won the Bristol half or 10k in the past...she looked like she was slowing so I fixed my gaze on her and worked to overtake. I managed to catch and overtake her - yes! Feeling good now, Mile 2 passed in 6:12 - much happier with that pace. </div>
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The third mile incorporated the second lap of the course and included the hilly section again. Annoyingly, the hill combined with the effort of overtaking really sapped my energy. Despite working hard on the downhill to make up time, mile 3 went by in 6:57 - much slower than I was hoping for. With just half a mile left, I managed to pick the pace up again 6:28mm through to the finish. </div>
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The results are still not up so I'm not sure about my position but I was pretty pleased to have beaten a few local rivals. </div>
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Once I'd finished, I found a good spot near the finish to cheer on the other GWR ladies - it was brilliant to have so many!</div>
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Next it was the turn of the men - always enjoyable spectating! Me, Cat and the other GWR crew raced around the course trying to see everyone at as many different places as possible. I especially enjoyed being able to watch John run as usually, he's finished way before me! </div>
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<u style="color: red;">Sunday 15th October 2017</u></div>
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Woke up this morning with very achy ankles...oh dear...clearly the cross country had taken its toll. I did a few stretches but both my legs hurt and my left ankle actually hurt when I put my foot down. Oh no - I really hope I haven't ruined my marathon chances for a cross country race...</div>
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John and I set off for a gentle 13 miles. The first mile was pretty painful and, I have to say, I was rather worried. However, my ankle loosened up and running didn't feel too painful. I think I'd forgotten just how much racing in spikes effects my feet and legs when I'm not used to it. </div>
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3 miles in and I wasn't feeling too bad - hopefully a couple of days easy running and all aches and pains will have gone. Then up ahead, John and I spotted a large group of runners - as we got closer we realised that it was the GWR Sunday morning crew. We caught up with them and decided to tag along for a few miles. The atmosphere was buzzing with marathon excitement as the group was full or pre and post marathoners discussing times, strategies and supporting. </div>
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A very enjoyable 14 miles done today at 8:58mm pace - just what I needed. </div>
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<span style="color: red;"><br />Total miles for the week = 47.6</span></h2>
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<span style="color: red;">Just 1 week to go! Eeeekk!!</span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-86099490125116279212017-10-08T20:03:00.001+01:002017-10-08T20:04:47.674+01:00Not long now! Two weeks until the Abingdon Marathon! <h2 style="text-align: center;">
<u><span style="color: purple;">Two weeks to go until the Abingdon Marathon </span></u></h2>
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<u><span style="color: purple;">Monday 2nd October 2017 </span></u></div>
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I begun this week feeling really positive after a great long run the day before. I am at a point where I am confident that I'll get a PB. All the main training is done now. Just these last couple of weeks of keeping the mileage going and trying not to catch any illnesses from the germ filled beings I work with (children!). </div>
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John and I started this week, as usual, with a recovery run. Today was VERY slow - 10:27 average pace! My legs were screaming. I definitely worked hard yesterday! In the evening, we went to yoga but didn't run again - rest needed. </div>
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<u><span style="color: purple;">Tuesday 3rd October 2017 </span></u></div>
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After a successful early morning training session last week, we thought we'd book PT in for early this week as well. It is always hard work getting up at 5am but it's worth it. </div>
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Running up to Clifton in the dark at 5:30am is hard work...especially as my calves were still rock solid. Today's session involved lots of jumping using benches. Lots of squats with increasing weights each time. Lots of ab work and lots of other things that I can't remember! </div>
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I didn't really want to run again in the evening, but I had a ADMF (Arthur Dagger Memorial Fund - a charity, created by Great Western Runners in the memory of a member who passed away, which gives donations to young, talented athletes) meeting. Normally I'd drive there, but the traffic was horrific and, due to the M5 being closed, Bristol's roads were at a stand still. So I decided to run to the meeting. An extra 4.7 miles done for the day. </div>
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<u><span style="color: purple;">Wednesday 4th October 2017 </span></u></div>
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We had a lie in this morning - still trying to let the legs recover. In the evening, we ran to Redland for our GWR club night. It was lovely to join our friends for the winter 10 mile route today. It feels like ages since we've ran with the club - busy social life! </div>
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By the time we'd ran there and back that made 12 for the day at an average pace of 8:35 - not too shabby. </div>
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<u><span style="color: purple;">Thursday 5th October 2017 </span></u></div>
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Today should have been an 8 mile GA run...but I just really didn't feel like it. I don't often get days where I don't want to run but today was one of them! I managed 3 miles in the morning. Then tried again in the evening and once again just did a measly 3 miles. I think I'm just fed up with my legs still aching and running being painful. </div>
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<span style="color: purple; text-decoration-line: underline;">Friday 6th October 2017 </span></div>
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Another recovery today and good news - legs starting to return to normal. Hooray! Again, should have been about 8 miles...again though... we opted to call the run short at 3 miles and go back to bed with a cup of tea. Luckily, all the hard work is done. In the past we've done a 3 week taper so cutting the miles short now (hopefully) won't matter. </div>
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At lunchtime I had running club - 38 kids, 3 teachers and a parent this week. Still taking it very slow as there are a significant number of new runners. Lots of stopping and starting to regroup regularly -but the kids enjoy it all the same. </div>
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In the evening, we drove down to London to stay with my family. </div>
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<span style="color: purple; text-decoration-line: underline;">Saturday 7th October 2017 </span></div>
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Today was super exciting! It was parkrun's 13th birthday! As we were in London anyway, we decided to make the runners pilgrimage to the home of parkrun - Busy Park. </div>
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We had checked the times from previous weeks (naturally) so I knew I had a shot at a top 3 position. We arrived in plenty of time to warm up and use the toilets. As it was a special event, there were prizes given out and then the race director asked for everyone wearing an apricot parkrun top to get in a group photo - luckily, we were representing Ashton Court in orange so I made sure we were at the front! </div>
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After the photo, we got ready to start. John made sure we had a spot right at the front. With 1500 parkrunners, we wanted to get away sharply!</div>
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As soon as I started running, I knew today would be a good race ...opps sorry...run. I was eager to get a good position and also keen to get sub 19 so I wanted to aim for 6mm. John had decided to run with me and it was lovely to have company. Despite going off quickly, we spent the whole run overtaking people men - always a good feeling! The first mile went by in 6:05. I felt comfortable and in control. Then I spotted two girls not too far ahead of me. I couldn't see any more ahead - so I hoped that I was currently in 3rd position. In mile 2, I managed to catch up to and overtake one of the girls with a 6:02mm - getting quicker! This is very unlike me - I hardly ever manage to negative split. </div>
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The best thing that comes from marathon training is that 3 miles seems super short. 2 miles had gone and I felt like I hadn't even started. Not quite believing that I was nearly at the end, I focused on trying to catch the other lady in my sight. Closer and closer I got but, in the end, I ran out of road. With only a quarter of mile to go, she looked round and, despite my trying to run quietly and stealthily, she spotted me and picked up her pace. I ran the last mile in 6:00mm (negative split woohoo!) but couldn't quite catch her - she finished just 5 seconds ahead. </div>
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Annoyingly, the first lady got given a prize of a mini bottle of prosseco! The lady giving out the prizes my have seen the utter horror on my face and, feeling sorry for me, chucked a bag of Maltesers my way! I can't actually eat then because they contain gluten...but I appreciated the thought and I've never work a parkrun prize before! </div>
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31st overall, 2nd lady, at the home of parkrun, on the 13th birthday with a time of 18:57 - please with that! </div>
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In the evening, we had a family party. Lots of dancing and lots of drinking. Most importantly, I managed to wear heels, dance to Saturday Night, the Macarena, YMCA and not twist my ankle - phew!</div>
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<span style="color: purple; text-decoration-line: underline;">Sunday 8th October 2017 </span></div>
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Despite a few cheeky drinks last night, we weren't feeling too bad as we dragged ourselves out of bed at 9:30 for our last long run of the campaign. We decided to run to Richmond Park, do a loop and then run back to my parents' house. </div>
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It was a beautiful sunny day, John and I both felt great and chatted merrily for 15 easy miles around the stunning park. </div>
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We recovered well today with a full English breakfast cooked by my mum. Before heading back to Bristol for a roast dinner cooked by John's mum - yum! </div>
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While reading Athletics weekly on the way home, I noticed that Birmingham will, most likely, host the 2022 commonwealth games ...that got me thinking...5 years to get my marathon time down to</div>
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2 hours 30 mins... if I run 2 marathons a year and knock off about 5 mins at each marathon...its not going to be easy but is a very tempting longer term goal...</div>
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<span style="color: purple;"><br /></span><span style="color: purple;">Total mileage for the week = 52.6 </span></h2>
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<span style="color: purple;">Not long left now! It's a great feeling knowing that all the hard work is done. Just got to not catch any illnesses and not twist my ankle at the first cross country race of the season next weekend. </span></div>
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<span style="color: purple;">As with previous campaigns, I'm really going to start thinking about what I put into my body over the next two weeks. No more alcohol, healthier eating and more sleep should ensure that I come to race day the fittest and strongest I've ever been! </span></div>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0tag:blogger.com,1999:blog-6936373251226266313.post-62811582118253587692017-10-01T16:22:00.000+01:002017-10-01T16:22:14.117+01:00All the threes...<h2 style="text-align: center;">
<span style="color: blue;"><u>Abingdon Marathon Training - 3 weeks to go!</u></span></h2>
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<span style="color: blue;"><u><b>Monday 25th September 2017 </b></u></span></div>
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John and I began the week with our usual recovery run around the Harbourside. With not running long on Sunday, I wasn't feeling as fresh as I would have expected. Nevertheless, I still managed a double day, with a 3.5 mile run after work as well. Both runs were at recovery pace of around 9:30mm. </div>
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<b style="color: blue;"><u>Tuesday 26th September 2017 </u></b></div>
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The alarm went off at 5am this morning...painful! As we had (perhaps foolishly) booked in an early morning PT session. Due to the fact that we were busy in the evening, we also had to run to and from the PT session so we could get the miles in for the day. So after making the hideous run uphill all the way to Clifton, we then had an hour of torchure to endure! The first 10 minutes or so were really quite painful - my body was really not very awake. But, gradually, I woke up and managed to complete the session below:</div>
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<span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Squat jumps </span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Lunge jumps</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Knee drives</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Down and ups</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">20 on....20 rest</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">40 on ....40 rest</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">60 on .....60 rest. Twice</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Squats plus 15kg /12:5 kg db</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Lunges plus 15kg /12:5 kg db in place 4x12</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Bench side step up jumps alt </span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">10 kg db sq jumps. 4x12</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Mat side jumps .......</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Balance sit MB throws</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">5kg 7kg sq n press. ...... 4x12</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">Yellow KB squats timed for ........squat hold seated rows x15 X4</span><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><br style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;" /><span style="background-color: white; color: #212121; font-family: wf_segoe-ui_normal, "Segoe UI", "Segoe WP", Tahoma, Arial, sans-serif, serif, EmojiFont; font-size: 13.3333px;">"Steeplechase" multiple bench jumps x10</span></div>
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It's a pretty good feeling to have achieved that much by 7am - before most people are awake! </div>
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Today at school, I took my class on a trip to the Big Pit - a really good day out but I was definitely feeling tired after a very busy day so far.</div>
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After work we had our 2nd Harry Potter quiz. Our team - the Quiz Elves - scored 55 points out of 70 which put us around the middle of the competition. I'm pretty sure that once John's finished reading all of the books, we'll be even more successful - not that we're competitive! </div>
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<u style="color: blue; font-weight: bold;">Wednesday 27th September 2017 </u></div>
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Our social life has been pretty hectic again this week. Tonight's activity was a Monty Python Beer evening! This mean another early morning run...but not as early as we'd have liked so we only had time to do another 3 miles...oops... mileage for the week is way down at the moment.</div>
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The Monty Python Beer evening was epic! The Holy Grail was shown on a big screen and every 20mins another beer was brought around. As I can't drink/don't like beer, this meant that John was kept well stocked! </div>
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<u style="color: blue; font-weight: bold;">Thursday 28th September 2017 </u></div>
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Finally, today we got a much needed lie in as we were racing in the evening. After work, we made our way to Weston Super-Mare for the first Prom race of the season. After winning last year's series, I was eager to make a good start both for myself and for the GWR team. </div>
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We did a 2.5 mile warm up so I was feeling pretty good on the start line. The wind didn't seem too strong so I thought I'd have a crack at a PB (30:57). Noticing a very fast local girl (who I knew I wouldn't beat) and a rival from Clevedon (who I've beaten before) on the start line, I decided to go out strong and try and leave Clevedon girl behind! The first mile felt good. 5:59mm and running neck and neck with the girl from Clevedon. I managed to hold the pace for the 2nd mile 6:05 but I could tell that I wasn't going to be able to hold this pace much longer...once again, I'd gone out too fast - when will I learn!?!?!?! </div>
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After the 2 mile mark, the race turns around and suddenly the wind hit me. A mixture of strong winds and the PT session from Tuesday meant that I just couldn't keep the required 6mm pace. Mile 3 went in 6:23, mile 4 in 6:22 and mile 5 in 6:21 ...so at least I didn't completely tail off towards the end! I did however drop back into 3rd place. </div>
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As I've said before, the best thing about the prom race is watching your team mates and friends passing you in the other direction. It was really great watching John storming it at the sharp end. He was in 4th position for a while when I passed him and shouted "Think of the wine!" (the first 3 finishers get a bottle of wine!) clearly my advice helped, as when I saw him next, he had moved into 3rd position and was closing the gap on 2nd! Amazing! </div>
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So John and I both finished in 3rd position - yes two bottles of wine! Woohoo! </div>
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The club made a strong start as well with both men's and women's teams putting in good initial performances. Could this be the year we win the team prize?!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjraHWPHxI8PdqdXP_2TvlJuUu3CGxDSdYqumul4A0NTeMctgTYqUJmeyn_N4WoM1UVTLqccZG7m5xveEkz2yCQbpFEiXF1UkERUc3I1ZEHJ955tcmqobqiqy9PYuTOe1q_n1afWiVxpXA/s1600/20170928_203130.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjraHWPHxI8PdqdXP_2TvlJuUu3CGxDSdYqumul4A0NTeMctgTYqUJmeyn_N4WoM1UVTLqccZG7m5xveEkz2yCQbpFEiXF1UkERUc3I1ZEHJ955tcmqobqiqy9PYuTOe1q_n1afWiVxpXA/s320/20170928_203130.jpg" width="180" /></a></div>
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<u style="color: blue; font-weight: bold;">Friday 29th September 2017 </u></div>
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Despite racing flat out yesterday, we decided it would be a good idea to get up at 5am again and run 10 miles! A great route up Bridge Valley road, around the downs, across the Suspension Bridge and through Ashton Court. Surprisingly, we both didn't feel too bad and averaged 8:53mm pace. </div>
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At lunchtime, I had my first running club of the new year. Incredibly, the club is really popular and I had 49 children who wanted to run today! Amazing! I had lots of new runners so we broke the run up into lots of smaller sections to make it less daunting. They said they enjoyed themselves so hopefully it will be just as popular next week! </div>
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<u style="color: blue; font-weight: bold;">Saturday 30th September 2017 </u></div>
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Saturday means parkrun day! We were back to our home parkrun of Ashton Court this weekend and it was lovely to see so many GWR runners celebrating Steve's 100th time volunteering. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ7q8wazJD3Xpjuk5pyFoIAOB3gvj1E_Z_izlYxIVktTISt0KFi0cDauy0IJSbW5uPNbKLNUOApSlzY3vCSRF7nFok9DpZV4F3mwxvFMFYUGveYQIFjmp8gPyCoi_lKkRwOT5jIQdKp1U/s1600/FB_IMG_1506776045150.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ7q8wazJD3Xpjuk5pyFoIAOB3gvj1E_Z_izlYxIVktTISt0KFi0cDauy0IJSbW5uPNbKLNUOApSlzY3vCSRF7nFok9DpZV4F3mwxvFMFYUGveYQIFjmp8gPyCoi_lKkRwOT5jIQdKp1U/s320/FB_IMG_1506776045150.jpg" width="320" /></a></div>
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The run was very steady as I was trying to get my legs to recover in time for the long run tomorrow. After running today, my calves felt rock solid and my legs weighed about a ton! Oh dear! </div>
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When we got home, we had a surprise waiting for us...our brand new marathon shoes had arrived! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhox2mPdqVtTVZF7we-5Omt3bCKYJ_yiEv1_WRquhNQOnahn3MjgXeyMm4ioghDYdhG930sSYm8UhBDtewdJO010LV6alX_fhrWn-K7ii1O0okeLl-_WS5ZAAOK1bjaBeyrGCcY6TU11Yo/s1600/20170930_145246.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhox2mPdqVtTVZF7we-5Omt3bCKYJ_yiEv1_WRquhNQOnahn3MjgXeyMm4ioghDYdhG930sSYm8UhBDtewdJO010LV6alX_fhrWn-K7ii1O0okeLl-_WS5ZAAOK1bjaBeyrGCcY6TU11Yo/s320/20170930_145246.jpg" width="180" /></a></div>
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There's only one thing to do when you get new shoes...go for a run to try them out obviously! A gentle 2 miles around the block ...finishing off at the ice cream shop - yum! </div>
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<u style="color: blue; font-weight: bold;">Sunday 1st October 2017 </u></div>
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Today's run was to be a big one! We wanted to do 24 miles with 14 at marathon pace. I was a bit worried as my legs were still feeling rather heavy from PT and prom but I was determined to get the miles done. </div>
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I was up at 6am to have my pre-run bowl of egg fried rice. Then back to sleep until 8:45. </div>
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We left the house at 9am and ran to the Bristol to Bath cycle path which we often use for speed work as it is 'flat' (I would disagree - it's really rather undulating...but the general consensus is that it is flat!) </div>
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The first 4 miles passed by easily and hitting 8mm pace felt comfortable. After 3 miles, we bumped into fellow GWR runners - always nice to see cheery faces. I ran with Olga for a mile and was nice to chat about Abingdon - Olga is doing the Abingdon Marathon as well. My watched beeped for mile 4 and that was my cue to push on and start by 14 marathon paced miles. I've learnt that I'm not very good at speeding up and slowing down and then speeding up again, so instead of breaking my miles into groups, as I've done in the past, I wanted to try and keep a consistent pace for a longer distance. </div>
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I've decided that my new marathon pace is going to be around 6:55mm. After reflecting on my training so far, I think that going for a sub 3 this time is just going to result in a disappointing and painful marathon. Far more sensible I think (to take John's advice) to run at 6:55 - 7mm pace, get a PB, get as close to 3 hours as I can and enjoy the marathon.</div>
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With all that in mind, I wanted to get 14 miles at 7mm today to practise how my new marathon pace would feel. Annoyingly, I realised pretty quickly into mile 5 (my first marathon paced mile) that my legs had not recovered from prom and 7mm would be very unlikely today. Mile 5 - 7:08, mile 6 - 7:15, mile 7 - 7:08...Instead of getting frustrated, which I have done in the past, I decided to alter my goal for today's run instead. My new goal would be to keep as much of a consistent pace as I could and try to keep as many miles around the 7:15 mark for the required 14 miles. </div>
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Although my legs were very painful, the rest of my body was working well. My heart rate was averaging 156 and my breathing was controlled. It was humid but it wasn't really bothering me. I was feeling really strong. Once I reached 18 miles(14 miles of effort complete) and knew I only had 6 miles to go I decided to keep pushing the pace - rather than dropping to recovery as I had so often done in the past - and try and keep all miles under 8 mm. </div>
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24 miles done in 3 hours and 1 minute! Average pace of 7:34. This means that, if I'd kept going for another 2 miles today, I would have earned myself a new marathon PB! I finished feeling like I could have done another 2 miles (I almost did...but thought better of it!). This has left me brimming with confidence ready for Abingdon. </div>
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<span style="color: blue;">Total mileage for the week = 66.4 </span></h2>
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Glutenfreerunninggirlhttp://www.blogger.com/profile/05296209031378329175noreply@blogger.com0