Zombies, Run! S2:M7 #backfrominjury

After a quick run out in London I decided to get my gait analysed. I had it done a few years ago but as I am now actually running rather that going to the gym twice a year, and given my recent ankle injury I thought it was worthwhile getting it checked again.
I had it done at the Milton Keynes branch of sweatshop, which is conveniently located in the same building as SNOzoneMK where I snowboard. They were very helpful, got me on the treadmill and confirmed what I was expecting that I over-pronate slightly. My ankles had rolled in as a child, and my work shoes always wear on the inside of the heels, so running is only going to compound that action. In addition to getting some Mizuno Wave Inspires I also got some custom insoles, turns out I have a slightly higher arch on my left foot, which explains why that’s the one that always gets numbness.

Yesterday was my first session out in them, and I was scheduled for a 3-4km at maintenance pace (6:53/km). The first few kilometres was a struggle and I really felt the fact that I hadn’t run for 3 weeks, after that I got into my stride and felt like I could still run. My ankle held up well and the trainers and foot beds were really comfortable, so it looks like it’s back to full training. I’ve pulled out of tomorrow’s Standalone 10k race as I really want to focus on my big race weekend in November up in the Lake District, so instead of doing another road race I’ll stick to doing the Pine Ridge 10k trail next Saturday instead. I’m looking forward to the variation of a trail run, and it’ll be good training for the “Dirty Double”.

First real run back after my ankle injury, new trainers work well, no ankle pain but it felt like a hard run after almost 3 weeks off

via Flickr

runcoach training, my key to progress

So I’ve been following my scheduled plan from runcoach since my last race in July. Three sessions a week, and apart from swapping some days around I’ve done all the mileage allocated and followed the pacing. Well, when I say followed the pacing, I’ve either run at allocated pace or faster, but where runs were tempo/pace/intervally then I’ve made sure to incorporate that in as well. The great thing about runcoach is that as my pace has naturally got faster they have adjusted my allocated pace on the schedule so it’s kept me focused and made me feel like I am getting somewhere.

My next race is the Women’s Running 10k on Saturday (feel free to sponsor me, even £1 will make a difference) and so today I’ve been pondering what pace I should run at and what time I should have in mind to finish in. I’d been planning on just trying to find the mid-ground between going all out from the start and just making sure I kept above my training pace as my legs got tired, or start slower and then try and pick up the pace in the second half of the race. Then I remembered the handy pace chart on runcoach, a quick look at that has given me a pace/finish time to aim for but it also shows my 5km race pace as well. This means I can set my Garmin pacer to the 10km pace but keep in mind a faster rate if I want to try and step it up a bit more. This is my first race where I am actually thinking about my run, the pace and actually planning it out. My first one was all about getting round and not worrying about taking walk breaks as I needed to. It will be interesting to see if it all comes together and what my new PB will be (I will be very disappointed if there is no PB! – it will mean something has gone epically wrong )

Today’s training session went really well, I managed a steady pace and defeated the 29 degree heat and mugginess with a good test of my long sleeved Skins top. These really are amazing, not only do they help reduce body jiggle, but they wick amazingly well. Seriously, the sweat moves through the fabric almost before you realise it’s there and rather than acting as a heat seal like you would expect with the long sleeves the wickability kept me really cool. Who’d have thought that wearing long sleeves in mega heat would be preferable to running in a vest?

So no matter what the weather throws at me on Saturday I think that I’m prepared, fingers crossed for a good race in comfortable conditions.

Zombies, Run! S2:M5 #basel #maintenance

Easy session in 29 degrees! Hoping race day will be cooler

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Zombies, Run! S2:S2 #notbasel #taper #long

A good session today, a short “long run” of 5-6km was allocated on my runcoach schedule as I’m tapering off the mileage ahead of my next 10km race on Saturday ().
I kept a steady pace and completed it faster than my planned 7:07/km so my training pace has now been upped to 7:02/km. It will be interesting to see if I can put in a good race time and get it changed again.
As ever, any sponsorship is welcomed by the charities I am running for, all details here.

Light hills and a steady pace as I start my taper for Saturday’s 10km race

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Zombies, Run! S2:Ghosts #basel #trail

I had a great run last night, I was scheduled for an 8-9km session and decided to try the route I had found down to the park at St. Jakob. Crossing the Rhein just past Solitude Park I then followed a small tributary all the way to St Jakob, round the park and back to the tram for an easy ride home.
I maintained a good pace (I was scheduled for 7:07/km and my watch put me in at 7:00/km) so things are looking good for the Women’s Running 10 next weekend.
Animal spots this run varied from the normal hordes of sparrows to be a quick glimpse of a local squirrel, black with a cream belly, and a surprise dinosaur sighting!

Really nice run, ran by the river, did some trails and found a dinosaur
via Flickr http://flic.kr/p/fDz6LB