Rat Race Horseplay Notorious Night Run Training – Week 1

Week 1, and I move on from the Silverstone Half-Marathon to concentrate on increasing my speed for a 10k night run…

Monday 04 March 2013

Having taken one training programme to a successful climax by running the Silverstone Half-Marathon, I am now starting a new one to take me through to the St Albans Half-Marathon on 9 June 2013.  This will include a number of other races, the first of which is organised by Rat Race and is from their Notorious Night Run series – Horseplay in Hambleden, where I will be running 10k with a headtorch.  This series of blogs will deal with my training in the run up to that.  And it will be a run up because it takes place on 23 March.  So, first things first, I need to recover from the half-marathon, so I worked from home for the day and went for a swim in the morning.  This was my first time in the new Westminster Lodge leisure centre in St Albans and it is very impressive – I will certainly be trying to make swimming a more regular thing.  I did not eat much, snacking rather than anything else, and then in the evening I had an Innocent Mexican veg pot with two partially hard-boiled eggs, one of which was a chicken egg and the other of which was a duck egg, and both of which had come from a friend at work who keeps chickens and ducks.  I am hoping to get a regular supply of eggs through the Spring and Summer.

  1. Swim – 30 minutes

Tuesday 05 March 2013

I was back in the office today and followed my usual morning routine – for those of you new to my training blogs, that is a cup of Redoxon fizzy vitamin C with zinc, a pot of Oat So Simple, a cup of milk and my supplements – Seven Seas cod liver oil with A-Z multivitamins, Seven Seas JointCare Supplex, Kwai Heartcare garlic, and Vitabiotics Wellman Sport, Wellman plus Omega 3.6.9, and Ultra Omega-3.  I was just taking it easy today, mainly because I did not feel much like doing anything more than that.  I am still easing myself back from the half-marathon.  I had my usual office canteen lunch – a pot of tuna, a pot of cheese, and a pot of yoghurt with granola and honey.  I got home and ate a duck egg and a chicken egg with some rude health crackers.

Wednesday 06 March 2013

I followed my usual morning routine in the office and ate a banana at about 11.  I went for a run at lunchtime, which got rid of more than a few cobwebs and some of the remaining tightness from the half-marathon.  I plan to do at least one Fartlek session each week from now on.  My previous training programme has got me running, and running longer distances than I had done before, so now I need to work on the speed, or my lack of it !  Later in the afternoon I had to get some documents signed, so I walked to get that done, which just happened to be one of my work running routes.  I had my usual office lunch and when I got home in the evening I had an Innocent Thai Curry veg pot with some rude health Oatys.  I did two minutes of plank before going to bed.  I am getting back into things now…

  1. Run (work) – 3 miles (Fartlek) – 30 minutes 30 seconds
  2. Walk (work) – 1.5 miles
  3. Plank

Thursday 07 March 2013

I woke up and did two minutes of plank.  I still need to get back into doing the Drill.  I did my usual morning routine in work, drank another cup of milk, ate a banana and went for a run in the cold, wet, windy weather.  When will Spring arrive ?  I ran 4 miles in 42 minutes and 39 seconds.  I reckon that is realistic for where I am at the moment – somewhere around 10.5 minutes per mile.  The canteen had sold out of anything which might be considered to be healthy and I ended up with a pot of yoghurt with granola and honey, and two Eat Natural bars.  I need to start bringing in my own lunch.  We went to the cinema in the evening and I had some popcorn, though I have noticed I am not eating as much as I used to, and when we got home I did another minute of plank before going to bed, which was past midnight, unfortunately.

  1. Plank
  2. Run (work) – 4 miles – 42 minutes 39 seconds
  3. Plank

Friday 08 March 2013

I woke up feeling good and did the Drill.  I realise some of you may  be reading my blog for the first time, so you can find details of the Drill in one of my previous blogs here.  Or if you want full descriptions of the exercises with pictures then look here.  I followed my usual morning routine, drank another cup of milk, ate an apple, and made sure I was drinking enough water.  My lunchtime run felt fine, if nothing special.  I still feel tired and a little tight, but I am keeping under 11 minutes per mile, which is fine for me for now, so I did 3.5 miles in 37 minutes and 25 seconds.  I drank some milk as soon as I got back in, and then bought the only food left in the canteen that I would consider eating, a cheese and coleslaw salad sandwich.

  1. Two-Minute Drill
  2. Plank
  3. Run (work) – 3.5 miles –  37 minutes  25 seconds

Saturday 09 March 2013

I did the Drill before heading off to see Christianne for my weekly hour of personal training.  We did some hand-eye coordination and peripheral vision today with boxing on a dummy, which was good fun.  I do like the way she keeps things varied.  When I have the children at the weekend I take them to training with me and then drop them off at their drama class in Bovingdon, which lasts for three hours.  So today I decided to spend some of that time going for a run.  I started at the Bovingdon Primary Academy on the High Street and followed the road as it became Chipperfield Road and then Tower Hill.  I reached Chipperfield Common I had run 2.25 miles, and turned round and ran back to make the required 4.5 miles in 49 minutes and 45 seconds.  The route was undulating and did not seem to go down as much as it went up on the way back, where there was certainly a continuing uphill section which will be fun in future weeks, as I intend to make this a regular thing when I have the children at drama class.  We went to a quiz in the evening to raise funds for the St Albans Bach Choir and as part of that we had fish and chips.  One of the best rounds was an observation round based on a clip from The Blues Brothers, which reminded me I need to watch that again and soon.

  1. Two-Minute Drill
  2. Training
  3. Run (Bovingdon) – 4.5 miles – 49 minutes 45 seconds

Sunday 10 March 2013

I spent most of the day driving the children to their various social activities.  It’s funny what gets in the way of doing exercise.

  1. Two-Minute Drill
  2. Plank

Positives from this week – I am back into a training programme and it has gone as well as I could have hoped for in the week after running the half-marathon.  Something to build on next week, and I will need to because the race itself is less than two weeks away now.

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One Response to Rat Race Horseplay Notorious Night Run Training – Week 1

  1. Catherine says:

    Weds 6 March
    “…which got rid of more than a few cobwebs and some of the remaining tightness from the half-marathon…”

    I thought you would have taken the compression tights off before now…

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