Tag Archives: ndw50

Training Month 2: Building the Mileage

January ended with me missing a whole week of training due to stomach flu, I spent the week on the sofa, binging on netflix, and recovering. I knew it wouldn’t be easy getting back to running, and it would take me a while to recover, so February was all about getting back on track and upping my mileage and long runs.

IMG_7427

I feel like overall February has been a good month of training, my mileage has been 40-50+ miles each week, there’s been a few sessions, and my first race in almost a year at the Maverick race Sussex (post coming on this). I’ve been trying to get some hill sessions in each week, and hitting the trails in Sussex was really invaluable, as no matter how hard you try, you really can’t train for that in London. The back to back long slow runs have been increasing, currently up to 22 and 15 miles now, and they only continue to increase from here.

I’m really tired going into March, and this nicely coincides with a drop week this week, where I will be lowering my mileage and trying to give my legs a break. I like to do this after every 3 bigger weeks of training, but due to the race this weekend I had to postpone the recovery week by a week, and I think that’s why I feel it’s overdue.

IMG_7284

I feel like a lot of my runs this month have sucked, I’ve felt like I’ve not been able to get my legs going on a lot of runs, they’ve been unusually heavy, and I’ve felt I’ve been unable to turn them over any quicker. The first week back after stomach flu, I was really struggling with fatigue and my energy levels, I think I was just so depleted after that week plus I always struggle with fatigue the week before my period, so it was a bad combo, and I took some time to recover properly, this last week they have started to feel much better though.

IMG_7381

My nutrition has been horrible this month, after my week of eating pretty much nothing while out with stomach flu, I’ve just been absolutely ravenous. It’s like my body was so starved and depleted, it just wanted all of the foods, all of the time. Which was fine for a week or so, but it has continued the whole month- coinciding with PMS and higher mileage weeks, I’ve just been living in a constant state of hunger and grazing. I need to pay more attention to my eating post exercise, and focus on increasing nutrient density, not just what’s quick and easy to grab. Definitely room to work on this for March.

IMG_7051

Unintentional Colour Co-ordination…

I’ve felt really good in the gym, and have continued with 3 sessions a week, I’m trying to tweak when I do my leg session and what I do in that session, to ensure it’s not affecting my running too much, as I think the heavy legged, sluggishness is partly related to training legs hard each week. I didn’t get to yoga at all this month, I just never remember to book it, and it fills up almost immediately when the sessions go online, something to work on for March. I have however been getting back into a strict habit of rolling, stretching and doing specific prevention/rehab exercises as my ITB was bothering me a bit in the middle of the month. I’d say I’m doing 30 minutes of that routine 4-5 evenings a week, and it has made a big difference, and the pain has gone away for now. I’m looking forward to a drop week now, before 2 races this month and some big mileage ahead.

Training Month Two
Week 5: 42m
Week 6: 46m
Week 7: 43m
Week 8: 53m

Month 1 of Training: Rest is Best.

I felt good coming into January, off the back of a solid Marcothon, albeit a little weary. I didn’t realise when I went out for 5 miles on the 2nd January that it was the week I was supposed to be starting my training plan- luckily I had done the miles on the plan anyway so was up and running on the road to my goal race for 2017.

Running has been flowing nicely after the Marcothon, there’s been a lot more desire to get out there- with being fitter-and my comfortable pace and endurance are improving. My target has been 5 runs a week, with one hill session, and sometimes some speed work or a parkrun thrown in, but I’m more concerned about hillier runs than trying to run faster right now. I’m really pleased with my progress on my hilly runs, I’m feeling stronger week by week, and looking forward to getting out on some hilly trail runs over the coming months.

Most of my runs are at a very easy comfortable pace, which can fluctuate from day to day, dependent on how many runs into the week I am, my health, or if I trained legs at the gym the day before! The long runs have been increasing (up to 12 miles now), and I’ve been doing back to back long runs at the weekend. I find training on tired legs really beneficial for ultras, though it’s tough on that second day mentally and physically. Last week was my highest mileage week in a very long time, and it should have been followed by a bigger one this week but alas stomach flu has gripped me, I haven’t been this ill since I had something similar in university 6 years ago, so it’s really knocked me out.

I have cut my gym sessions down to three a week-push, pull, legs-though some weeks I’ve only made it twice. I’m certainly missing training so hard in the gym, but it’s just not wise or viable when I’m doing so much running. I have only gone to one yoga session this month, which I’m a bit disappointed with, but the dates just haven’t worked out this month and I keep forgetting to book in and it fills up as soon as the dates are available a week in advance. I’ve also been shoddy with foam rolling and stretching too, which is likely to come back to haunt me so I should probably address this!

The main issue I’m having to deal with this training cycle is my health, I know that I’m going to lose sessions along the way due to my period pain and related symptoms each month, and also that sessions before my period are likely to feel dreadful, so I just need to focus on hitting the sessions I can when I can, and not get too worried about it. The stomach virus at the end of this month has laid me out for an entire week, and seen me become one with my sofa. I’ve barely eaten all week, and where previously I may have dragged myself out for a run towards the end of the illness, here I just feel it’s better to get back to full health before returning to training. I’ve been embracing rest, and glad I built a spare week for this kind of eventuality into my plan, also hoping it doesn’t go on for much longer as I miss food! There would have been times previously where I would have really panicked about missing sessions, and entire weeks of training like this, but I feel much more chilled out about it this time around, need to look after the body for the long haul after all.

It’s not going to be easy to get out running again whenever that may be, I feel weak, like I’ve lost strength and have been knocked off my routine somewhat, I will just need to ease back into it gently and not stress too much if I don’t hit the ground running so to speak.

Training Month One

Week 1: 26m
Week 2: 26m
Week 3: 37m
Week 4: Glued to the sofa watching the tennis (stomach flu).

 

Building the base

I haven’t updated here in ages, I wasn’t sure whether to let the blog go, as I am currently in the process of setting up a site for my nutritional therapy business and planning on a much more nutrition focused blog over there. I haven’t felt like writing here for a while, I think perhaps I’ll keep this blog and just focus on my training (when there is any), without any pressure to blog to a schedule or hammer out a certain amount of content per week.

image

I haven’t run a race since the SDW50 last April, which feels kind of insane to me. I’ve been through a few years of  signing up for and running a lot of races, so last year was definitely on the sparse side. I have a few dates in the diary for some ‘training’ races in Feb/March so I’m looking forward to being part of that race environment again. I do miss the feeling of race day, and even pre-race day excitement, and I’m going to be properly nervous come end of Feb when it’s time for my first race in around 10 months.

Screen Shot 2017-01-18 at 17.22.56

I worked pretty hard through December on my running. I completed my third Advent Running challenge and fourth Marcothon, and achieved my goal of starting Jan with a solid base of training behind me. I started December running wise at somewhat of a low ebb, I had spent the previous 8 months falling in love with strength training again and running just wasn’t doing it for me anymore. I think the love waned and as my cardiovascular fitness also took a nosedive, it became really difficult for me to want to get out and run. It was hard, so I wasn’t enjoying it, and I wasn’t willing to put the work in at the time to improve the situation. I felt like a beginner again, and it’s easy when you are regularly running higher mileage and longer runs to forget exactly how hard it can be to get out the door sometimes.

December streaking has been amazing for me for rediscovering my running love and improving my fitness. I ended December having run more miles than the previous 3 months combined, I felt fitness and running strength come back and day by day running became easier, breathing became easier, and just putting my trainers on and getting out the door became easier, I had found my running mojo again, I just had to put some work in to locate it.

Screen Shot 2017-01-18 at 17.21.31

January has seen me following a training plan (currently on week 3) for the first time since April, it’s nice to add some loose structure to my running and it does force you to get out there whatever the weather may be. I still have motivation highs and lows, but I know that every session I put in, I’m getting stronger, I’m building the foundations for the next few months and I’m going to be increasing likely to want to get out there next time. It’s all about keeping on with routine and keeping the momentum going.

I’m still trying to maintain some strength work, and trying to get to the gym for 3 sessions a week (has dropped to two lately though), as well as following Kinetic Revolutions 30 day program which I just completed and will be repeating for some pre-hab.

2017 so far: The mileage is increasing, the hill-work is increasing, the endurance is increasing and most importantly the running love is increasing. Time to continue building the base.