Driving today in blizzard conditions it struck me that the next few months in terms of inclement weather will test if i am really committed to this endeavour.
It has not been my most active month this year but that is in comparison to this being my most active year since 2005.
I have written my new training plan and started it this week. Today will see the first strength training/Weights day so we will see how that goes. Tomorrow is Speed with my Training partner a friend from work whom i see once a month at a regular meeting. Last 2 mile time trial was 15.36 so will see if i can improve on that.
My weight loss is going well, 161 pounds so lost around half a stone since my 10k in September so pleased with that.
I do have a university deadline looming so will have to fit that in this week as well but will probably do quite a bit at the weekend.
C
Tuesday, 28 October 2008
Thursday, 23 October 2008
So how ya gonna do it...........
Well my plan is a 3 pronged attack.
1. Drop some pounds.
According to "The competitive Runners handbook" roughly a 10% reduction in body weight = a 10% increase in speed. My weight when i ran 49.44 in September was 166 pounds.
My BMI at 5 6" tall is over 25 so in the overweight range. I fall under 25 at 154 pounds and 147 pounds in right in the middle of my ideal running weight range according to CRH.
So my interim target is 154 and within 12 months i.e before race day 147.
I figure a 7% improvement on 49.44 at 154 pounds and a further 7% at 147. Giving a potential for nearly 7 minute improvement.
Clearly i am being very rigid and i would be unlikely to get that much of an improvement but it certainly highlight to me the benefit of making it a major part of the program.
2. Increase miles gradually incorporate good quality speedwork.
I have achieved my current progress from an average of 16 miles per week. I plan to increase and hold at 25 for 8 weeks then work out a detailed program specific to the 10k probably an adaptation of a CRH one.
I currently only really do a tempo run as speed work and don't do it every week so i will force myself to do a full variety of workouts and do one per week with out fail.
3. Introduce full body workout & x training.
Really just to complement the other 2 and help me avoid injury and improve my running form i have bought a book with good illustrated exercises so will develop and begin a program next week.
That is the plan!!!
Just going to work now after a 3 mile run in driving rain, freezing temps and Gale force winds, i was only doing it to check out a calf niggle that has had me out since Sunday, seems fine so that i good.
Col
1. Drop some pounds.
According to "The competitive Runners handbook" roughly a 10% reduction in body weight = a 10% increase in speed. My weight when i ran 49.44 in September was 166 pounds.
My BMI at 5 6" tall is over 25 so in the overweight range. I fall under 25 at 154 pounds and 147 pounds in right in the middle of my ideal running weight range according to CRH.
So my interim target is 154 and within 12 months i.e before race day 147.
I figure a 7% improvement on 49.44 at 154 pounds and a further 7% at 147. Giving a potential for nearly 7 minute improvement.
Clearly i am being very rigid and i would be unlikely to get that much of an improvement but it certainly highlight to me the benefit of making it a major part of the program.
2. Increase miles gradually incorporate good quality speedwork.
I have achieved my current progress from an average of 16 miles per week. I plan to increase and hold at 25 for 8 weeks then work out a detailed program specific to the 10k probably an adaptation of a CRH one.
I currently only really do a tempo run as speed work and don't do it every week so i will force myself to do a full variety of workouts and do one per week with out fail.
3. Introduce full body workout & x training.
Really just to complement the other 2 and help me avoid injury and improve my running form i have bought a book with good illustrated exercises so will develop and begin a program next week.
That is the plan!!!
Just going to work now after a 3 mile run in driving rain, freezing temps and Gale force winds, i was only doing it to check out a calf niggle that has had me out since Sunday, seems fine so that i good.
Col
Monday, 20 October 2008
And so it begins..................
Hi
Never having had a blog before i thought perhaps now was the time to begin one to chart my progress whilst i chased a dream i have privately coveted for some time.
In order to ensure i stick to my goal i felt that creating this blog may help me stick to the not inconsiderable goal i have set for myself.
Before i set out what that goal is i will give a little background, i am a 38 year old, overweight, ex smoker. I began running in 2003 when i quit smoking with variable results.
I completed 3 Marathons, (London x 2 & Disney) a couple of halfs and 10ks and 5 ks. These were sucessful in so much as i stayed of cigarettes, trained semi regualrly and completed the events.
They were not a success in my view as i never achieved the times or results i felt were possible.
IIn 2005 i ran 48 minutes and change for a 1ok. At that time i had set a goal of being in the top 10% of finishers in the Disney Race for the taste
Unfortunatley i ran 7 minutes slower than my recent 48 minute PR and dissalusioned i fell out of love with running for sometime but never completly gave up on it or myself.
So now after a steady regaining of fitness and a 10k time in September i am ready to up my game to see if i can secure an age group award at the race which has become my nemisis.
To do this i would need to run at least sub 40 so the challenge is a significant one and one i have no idea if i will manage. To add to the pressure i have began a 2 and a half year degree programme to eat into the already time pressured days.
I will hopefully make a first attempt in 2009.
And so it begins.........................................
Never having had a blog before i thought perhaps now was the time to begin one to chart my progress whilst i chased a dream i have privately coveted for some time.
In order to ensure i stick to my goal i felt that creating this blog may help me stick to the not inconsiderable goal i have set for myself.
Before i set out what that goal is i will give a little background, i am a 38 year old, overweight, ex smoker. I began running in 2003 when i quit smoking with variable results.
I completed 3 Marathons, (London x 2 & Disney) a couple of halfs and 10ks and 5 ks. These were sucessful in so much as i stayed of cigarettes, trained semi regualrly and completed the events.
They were not a success in my view as i never achieved the times or results i felt were possible.
IIn 2005 i ran 48 minutes and change for a 1ok. At that time i had set a goal of being in the top 10% of finishers in the Disney Race for the taste
Unfortunatley i ran 7 minutes slower than my recent 48 minute PR and dissalusioned i fell out of love with running for sometime but never completly gave up on it or myself.
So now after a steady regaining of fitness and a 10k time in September i am ready to up my game to see if i can secure an age group award at the race which has become my nemisis.
To do this i would need to run at least sub 40 so the challenge is a significant one and one i have no idea if i will manage. To add to the pressure i have began a 2 and a half year degree programme to eat into the already time pressured days.
I will hopefully make a first attempt in 2009.
And so it begins.........................................
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