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Last Friday evening I went to the gym, as planned, for my core strength session, and man is that tough.
I think that I am now beginning to see some signs of improvement as the first half of the session didn't feel as tough as it has been previously but, in the second half of the session, my abs must have been getting tired as I was definitely struggling.
I have been doing this session with a personal trainer, Deborah, and a young lady by the name of Nadine, who goes to the gym five days each week, usually doing various classes. Deborah had us doing this one exercise in the second half of the session, where Nadine and I were sat facing each other on a mat with her legs between mine. Then Nadine was given a 9lb medicine ball which she had to raise over her head with a sit up movement. I had to do the same movement and then take the ball from her, lay back down and then sit up again and pass the ball back to Nadine. After a good few reps of doing this, my abs were really straining, but I know they are doing me good and will also improve my running also.
Saturday morning was my LSR day. I did the same as last week where I ran the three miles to Parkrun where I helped with the C25K group. This week they did 90 seconds running, 90 seconds walking, 3 minutes running, 3 minutes walking, then the session was repeated.
Once I'd finished with this group, club mates Sally and Rachel were waiting for me as we had planned a 10 mile loop. We had only run for about 1 mile when Sally complained of having a tight calf. Sally had run 14 miles on Thursday, so maybe she hadn't rested enough? Who knows, but I suggested that as a precaution maybe she should should divert from our route and just have an easy run home. The last thing she needs right now is an injury.
Sally left us and Rachel and I continued down Corporation Rd. It was quite a pleasant run with the weather being kind, (no rain, hooray). We took a path that links up with Nash Rd at Pye Corner and we turned right, then we turned left into Straits Lane, then we turned back to Nash Rd via Broad Street Common. This is all very flat and generally farm land. The Wetlands Reserve is nearby also and we spotted a few large Herons, which are always a nice sight to see, as well as ducks and geese at some of the farms we passed.
The return leg back to our starting point at the Riverfront was uneventful, but I think I was running at a slightly faster pace than Rachel would have preferred, but she did manage to keep up with me.
We then parted company and I began my 3 mile ish run home, keeping my pace nice and easy as I was looking at completing 18 miles, a new distance record for me.
With about a ½ mile to go, I did contemplate, (very briefly), extending my run to twenty miles, but I then thought better of it, thinking that I shouldn't push too far too soon and that I still had time to get a couple of twenty mile runs in, and so I completed my run, with over 18 miles completed and feeling OK although naturally tired.
I went through my stretching routine outside before heading inside and running a hot, Epsom Salts bath. Ahhhhhh the relief .
You can see from the chart below that at miles 4, 5 & 6 was where I was with the C25K group.
Tuesday evenings club run was the Frechfa Frolic. This is an out and back 7 mile route with a long uphill on the out section, which of course means a nice long downhill on the return.
I was pushing myself on this run and my heart rate was in the red zone the whole time, but I did knock 3 minutes off the previous time that I ran this same route, which was at the end of January, so it was only about 3 weeks ago. I reckon my marathon training is making me faster over the shorter distances.
Thursday evening I joined the C25K group at Caerleon with the intention of running 13 miles afterwards. However, my right hamstring had been growling at me all day in work, and it was still growling whilst I was out with the newbies.
I set off but I only completed about a mile before deciding I'd had enough and I turned around and headed back to my starting point, my hamstring just didn't feel up to it, and with a half marathon looming a little over a week away, I decided that I would be better off resting it. I've put in all the hard work for that and I know that 13 miles will be easy enough so I don't think I will lose anything by not doing that run.
I am going away for a long weekend once I've done Parkrun on Saturday morning with the C25K group and so I may try running there and back, (to Parkrun that is, not the Lake District 😃 ), for a total of 9 - 10 miles, then I shall do the club runs next week, hamstring permitting, and then ready for the race on Sunday.
My hamstring has been growling for some time now and it was bound to shout "stop" at me sooner or later, I'm just glad it was sooner.
Have a good weekend guys and, keeeeeeeeep running 😃
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