PB for me at Silverstone

I'd approached the half at Silverstone with trepidation as I didn't feel particularly ready for it. However, I actually managed to take 10 minutes and 17 seconds off my PB, so I must have done something right.

Something I did not get right was taking gloves for the race. I forgot. I only realised that this may have been a mistake when I arrived at Silverstone and it was freezing. Luckily, Adidas were selling gloves. Unluckily for me (but not for Adidas), everyone else had clearly forgotten their gloves too. Adidas were doing a roaring trade and only had large ones left. My hands are not large. (Incidentally if anyone with larger hands wants the gloves I'll bring them to the track. They are unused. I didn't end up wearing them as it got a bit sunnier when the race started).

So I bought my oversized gloves and then wandered round the paddock. I felt quite smug about being female when I saw the queues for the loos. The queue for the ladies was much shorter and this never really happens anywhere else. Then it was time to go to the start.

In the holding area, I realised that there was a 11 minute mile pace maker. I've never seen pace makers in any of my other races (possibly there haven't been any). 11 minute mile pace is overall quicker than I've done my other halves in, and so I didn't think I'd be able to follow her for the whole way but I was interested in how long I could keep it up. Also, I'm not great at keeping a steady pace and I thought this might help.

I managed to follow the 11 minute pace for about half of the race. I lost her about half way round the course. I lost her going over a bridge-thing which constituted pretty much the only incline of the race (note to self: do some hill training). The second half was ok. I had realised that the PB was likely, and this helped a lot. I did get overtaken by a bloke dressed as Sonic the Hedgehog near the end though.

So I got my PB in the half. I am pretty pleased with this. I also think, but cannot verify yet, that I may have beaten my irritatingly long standing best time for 10km. They haven't released split times, but there were chip wire things at 10km and so I am hoping that they do. Anyway, it was a good day for me. All the more for not really having high expectations beforehand.

Yoga for Runners

I am teaching another yoga workshop for runners in MARCH -- a little closer to home this time. Yoga for Runners: Mat to Marathon on Sunday March 13th 3:30-5:30pm at Evolve Wellness Centre in South Kensington. So if you fancy a stretch and/or some handy philosophical tips on how to mentally prepare for and complete your race, click the link to book! You don't have to be a marathoner to attend. It will include a handout of postures to try at home, and free samples of the all-natural athlete's engery drink Orbana.

Also, it finally looks as though I'm going to have Thursday evenings free again, so after another long absence I should be able to rejoin Clapham Runners at the track...hopefully for good!

Unsung muscles and exercises for them - Courtesy of Runners' World

Follow the link below on the Runners World web site for simple tips on the function of and strengthening exercises for six unsung muscles important to your running efficiency
 "Supporting act - Six underappreciated muscles"

Clapham Runners Marathon training schedule courtesy of Jon Munroe

Target times are for 4:00 to 4:30 - Run faster or slower by 5-10% where appropriate to suit your target time

WEEK STARTING – 6 February 2011
Monday 5 miles 1 mile 8min-9min X 5 2mins recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 7 miles 7 miles 55mins-1.5mins
Saturday - REST
Sunday 10 miles 10 miles 1hr20-1hr30
Weekly mileage total 30 miles

WEEK TWO -
Monday 4 mile 16 x 400mtrs 8 min mile pace 90sec recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 8 miles 8 miles 1.05hr-1.15mins
Saturday - REST
Sunday 12 miles 12 miles 1hr40-1.50hrs
Weekly mileage total 32 miles


WEEK THREE -
Monday 6 miles 1 mile 8min-9min X 6 2mins recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 1.15-1.25mins
Saturday - REST
Sunday 12 miles 13 miles 2h-1..55hrs
Weekly mileage total 35 miles

WEEK FOUR -
Monday 4 mile 18 x 400mtrs 8 min mile pace 90sec recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 8 miles 8 miles 1.hr-1.10mins
Saturday - REST
Sunday 11 miles 11 miles 1hr30-1.40hr
Weekly mileage total 31 miles

WEEK FIVE -
Monday 10 miles 2 mile x 5 8 min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 10 miles 10 miles 1.20-1.30mins
Saturday - REST
Sunday 14 miles 14 miles 2hr-2hr10hmin
Weekly mileage total 42 miles

WEEK SIX -
Monday 2 mile 200x14 30 sec reov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 70-80mins
Saturday - REST
Sunday 20 miles 20 miles 3hr-3hr30min
Weekly mileage total 39 miles


WEEK SEVEN -
Monday 12 miles 2 mile x 6 8 min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 12 miles 12 miles 1.20-1.30mins
Saturday - REST
Sunday 16 miles 16 miles 2.10hr-2hr20hmin
Weekly mileage total 48 miles

WEEK EIGHT –
Monday 2 mile 300x10 30 sec recov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 65-75mins
Saturday - REST
Sunday 6 miles 6 miles 50-55min
Weekly mileage total 25 miles

WEEK NINE -
Monday 3 miles 1 mile x 3 2min recov between each 8 min to 9min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 3x3 miles 3mins recov between each 25-28mins
Saturday - REST
Sunday 7 miles 7 miles 1hr-1hr.05min
Weekly mileage total 27 miles

WEEK TEN –
Monday 1.2 mile 200x10 1 min recov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common LIGHT SESSION
Wednesday - REST
Thursday 1.5 miles Light 15 min run
Friday - REST
Saturday - REST
Sunday - RACE DAY
Weekly mileage total

Hyponatreamia

New post on the Running Repairs blog!  Learn the importance of keeping hydrated and how to spot the signs of the potentially fatal condition of hyponatreamia.

Yoga for Runners - Beginners Workshop

Hi Everyone,

Just to let you know, I am teaching an Introductory Yoga for Runners workshop at Triyoga (Primrose Hill, Chalk Farm Tube) on Sunday Feb 27th 5-7pm (£25). A practical session for athletes of all levels who want to try yoga but don't want to put on an orange robe and chant!

Details are at http://www.yogaforrunners.co.uk/workshops.html

Evening all,

If anyone fancies doing a, slightly more challenging, 13.1 before the marathon season kicks off the Leith Hill Half [11:00 Sunday 06 March 11'] down in Dorking has about 150 places left [and going fast apparently] - www.trionium.com/leithhillhalf

It'll be fun!

Rob