Rat Race Notorious Night Run training : Week 3

Week 3, and the run up to the race itself…or so I thought at the beginning of the week…

Monday 18 March 2013

I was still tired when I woke up and feeling a bit stuffed, to be honest, so I spent some time stretching and then did my extended Drill, pushing the number of press ups up to 30 from 25.  I was back in the office, so followed my usual morning routine, which always seems so easy when I am in the office.  I need to make sure I am properly prepared because I will be running 4.5 miles at lunchtime, despite the fog.  Well, that was the plan, but an extended work meeting got in the way of it.  I had the usual tuna, cheese and yoghurt with granola and honey pots from the canteen for lunch.  I really do need to look at bringing in my own lunch because I am fed up (or not !) with having that most days.  We needed to do a few things when I got home and I ate some egg fried rice and eventually got to bed late, after a frustrating day from an exercise point of view.

  1. Two-Minute Drill

Tuesday 19 March 2013

I was tired when I woke up and just did not feel like doing the Drill.  I will try this evening.  I followed my usual morning routine in the office and will definitely get out for a run today.  I was meant to be travelling to France for today and tomorrow but instead am needed to be working on a few matters in the UK, so my grand idea of running through Paris will have to wait.  I will console myself with a banana.  I set off to run 4.5 miles but after one and a half laps I felt something in my left shin and decided to cut it down to 3 miles, which I finished in 29 minutes and 23 seconds, the same time as I managed last week without the aching shin, so that is pleasing, and probably better than I was expecting because I seem to have lost some of my motivation, the intensity.  I just had a pot of yoghurt, granola and honey for lunch, with a cup of milk, and drank more water.  We went out for the evening when I got home, and you can see the photos here, and picked up a KFC on the way home.  Bad eating and no Drill.

  1. Run (work) –  3 miles – 29 minutes 23 seconds

Wednesday 20 March 2013

I have a lot on at work and a couple of matters where the people on the other side are being willfully obstructive, which is not making my working life easy, and this is now having an effect on my mood and my training.  I did not feel like doing the Drill or plank this morning, though I did follow my usual routine on getting into the office, and will go for a run at lunchtime.  I received an email which I have just been able to read telling me that the Rat Race Notorious Night Run on Saturday has been cancelled due to the weather and ground conditions – gutted, and that has not done anything to improve my mood.  So this all becomes training for the Wolf Run on 7 April.  I should make the point that the Rat Race Notorious Night Run was cancelled in a very professional manner, and I do have the choice to transfer to another event, and also have a reduction on purchases from their shop.  I will consider the alternatives and pick one.  It had stopped snowing by the time I got outside for my run but was still wet and very cold.  So cold, in fact, that I left my gloves back in my bag instead of wearing them.  Idiot.  My recent normal runs had been getting faster, so I was determined that this Fartlek run would be faster than the 29 minutes and 04 seconds I ran last week.  The first lap went well in around 14 minutes, but I could feel myself slowing on the second lap, and not least because I was getting ever colder.  I pushed it on and felt strong at the end as I came in at 28 minutes and 42 seconds, which I consider to be a good improvement in a week.  We shall see what next week brings.  I ate a yoghurt, granola and honey pot for lunch and in the evening we were out to see my son in his school play, so I just snacked on crackers when we got home.

  1. Run (work) – 3 miles (Fartlek) – 28 minutes 42 seconds

Thursday 21 March 2013

Happy birthday, Debbie !  She never reads my blogs anyway.  I made myself do the Drill this morning and felt all the better for having done it.  I also did my two minutes of plank.  I followed my usual routine in the office, and ate a banana during the morning.  I set out to run 4.5 miles but my mind was not focused and I quickly realised that I would be better off not running that distance today, so I switched to running one lap in as quick a time as possible.  I ran the 1.5 miles in 13 minutes and 33 seconds, which is better than the last time I ran it, but still not good enough to pass the British Army’s Basic Fitness Test, so I still need to work on that.  I drank some milk as soon as I got in, but did not eat anything because the canteen had nothing healthy left.  I will be eating out this evening anyway, as part of Debbie’s birthday, so I just drank another cup of milk.  We ate out at Loch Fyne in St Albans, which is always excellent, and walked there and back, despite the very cold weather.  I had the crab ravioli starter and the grilled salmon with chips and samphire for my main course, with two glasses of orange juice, before we went home and I surprised Debbie with the biggest pink cupcake ever, covered with 26 candles.



It was a wonderful evening and you can see some photos here.

  1. Two-Minute Drill
  2. Plank
  3. Run (work) – 1.5 miles – 13 minutes 33 seconds
  4. Walk

Friday 22 March 2013

I woke up to find it was snowing.  So much for Spring.  I still plan on going for a proper run at lunchtime, and I followed my usual morning routine in the office.  So much for that plan, as work demands got in the way.  I ate my banana for lunch, ended up in an unscheduled meeting all afternoon, and was then rushing to get home in time to go over to the St Patrick’s Day social at my parents’ church.  I was very glad we did go because I got to meet my cousin, Michael,

Cousin Michael

Cousin Michael

who I had not seen for maybe 20 years, and it turns out we have a shared interest in hill walking – and as a result of that meeting I have got back in touch with a few more of my cousins, which is excellent.  The fish and chips meal was pretty good too.  You can see a few photos from the evening here.

  1. Sit ups (50)
  2. Press ups (30)

Saturday 23 March 2013

I needed to drive Debbie to an orchestra rehearsal in the morning so I gave my training session a miss, and it had snowed overnight and kept snowing through the day, so my thought of going for a run to make up for the Night Run being cancelled also went out of the window.  I snacked on crackers through the day and in the evening we treated ourselves to a Thai green curry with egg fried rice takeaway.

Sunday 24 March 2013

I am off to listen to the final version of the debut Shineback album from Simon Godfrey this morning, as part of my role within the exciting new record label, Bad Elephant Music, and you will be able to read more about that and other Bad Elephant Music news on this blog from time to time.  I woke up and did my extended Drill and two minutes of plank.  Things were not ready by the time we were all there, so we went off to a local cafe for an all day breakfast of egg, bacon, sausage, beans and a mug of tea, followed by a coke at the local pub, and then back to The Crow’s Nest for some homemade sultana cake

Great mug, excellent cake.

Great mug, excellent cake.

and more tea as we enjoyed a listen through to the (almost) finished album.  It sounds brilliant and you can read more about the day here and see the photos here.  It took a while to drive home and we ordered a curry, with me having with a plain naan and a keema naan.  I got to bed around midnight.

  1. Two-Minute Drill
  2. Plank

Positives from this week – my running times are getting faster and I am putting more into the Drill, and I did keep it going despite the race being called off.  Now I will focus on the Wolf Run and continuing to increase my speed.

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