Yesterday was the Birchwood 10km race that we have been training for. Both Dave and myself have ran this race before but over 7 years ago so the route had changed slightly. The race is predominately flat so we were both aiming for good times, which I’m pleased to say we got with Dave coming in at a speedy 43m13s and me at 56m22s despite suffering a stitch! I picked up a stitch at the 6km marker which lasted until 7km and I struggled just before 9km to keep the pace but my running partner (my brother in law) motivated me through to the end, even personal trainers need a little motivation every now and then!
This race is really well organised, lots of marshals, lots of signage including km markers and even a water station half way round for those that want it, the only problem is there was no atmosphere at all (apart from my entertaining brother in law), no camaraderie between the runners, no banter, just no atmosphere at all. But saying that I would still do this race and recommend it to others because it is flat and fast and you can get a personal best!
So this is the first update on my marathon training as promised! So far things have gone well, my pace is where it should be for now and my body is holding up to the increase in mileage.
I think the biggest thing I have learnt so far is that no matter what, a run is a run and means more miles under the belt! You might think because I’m part of the fitness industry that everything runs like clockwork as far as my own training goes, the truth is the exact opposite in fact! Just like the rest of you I have good days and bad days.
The best example I have is the recent 5 mile pick up I did this week. The idea is that after every mile I pick up the pace a little more starting at a comfy pace and picking up to something like my 5km race pace, like I said thats the idea at least! The reality is just like you I started off and everything felt wrong, legs were heavy from the previous nights pump class, that niggle in the calf felt worse and my breathing was all wrong. It would be real easy after a mile of this to chuck in the towel and just pass it off as a bad day at the office. However like I said, right now every mile counts! Instead I just turned it into a standard 5 miler and worked on pushing on even when the going gets tough, something that I’m sure is going to come in handy come the last half a dozen miles in the April Manchester Marathon.
The moral of the story is every training session, no matter what your training for, is a session worth doing. Yes you’ll have good days and bad days but no matter what you will be better for it in the long run! I hope the next run feels a lot better though!
There’s no better place to be than in the water when its hot outside, the lovely cool pool becomes so inviting when its sticky and clammy and too hot to do anything outside, so why not take the opportunity to try some aqua jogging. You could even do it when on holiday!
Aqua jogging can be done in 2 ways. You can either run/jog with feet touching the floor or without touching the floor, suspended by a floatation belt around the waist. Aqua jogging has been used by athletes for both cross training and rehabilitation from injury. Being suspended takes away any impact on the joints and increases the resistance on the body whilst making the arms do some work (something some runners could do with doing). If running with feet on the floor the deeper in the water you are the greater the resistance and the lesser the impact on the joints. The resistance of the water is multidimensional so is present on all sides of the body and in all movements helping improve muscle strength and endurance, and is a great fat burner too. Due to the hydrostatic pressure of the water heart rate is 13% lower than when exercising on land, therefore you can work harder for longer to improve cardiovascular fitness also. Using the properties of the water you can really create a varied workout to challenge all aspects of fitness, try the following session next time you are in the pool and let me know what you think.
Gentle jog feet on floor – 1/2 laps of the pool (dependent on size).
Shallow water – Jog forwards 60 secs – jog backwards 60 secs x 2 (no stopping before going backwards)
- Run forwards 60 secs – run backwards 60 secs x 2 (you should get further than on jogging)
Chest height – repeat above
Deep water (feet off the floor) – jog 30 secs – increase speed 30 secs x 6
Keep good posture and form throughout.