wooohooo!!!!! IVE RUN

Well i braved the cold last night and headed out for the club interval session it was bloody hard work but i think that was more cos my chest is still very weezy than the actual session its self! it went like this 1.2mile warm up 8 x 2min @ 5k pace off 2 min rest followed by 1.2 mile warm down.
I went out for a 4 mile recovery run this evening which was ok but i have a slight niggle in my right hip so will monitor it at tomorrows club STEADY run

diet wise its only day 3 but feel like im doing ok but i shant get my hopes up for fridays weigh in

be good n keep at it
SNG

One week on.......

Well its been a week since my last post and not much has happened
I made it to the club run last tuesday night as i predicted... it was the coldest night of the year and a cracking good interval session which was followed by the worst bowt of man flu i think ive ever had to endure so ive laid low i havent run for a week but will be back to it tonight at the club
my lovely wife was also in a local production of my fair lady which kept us both busy last week so despite been ill its been madnesss!!!!!!
Diet wise i wrote last week off as MANFLU and fed the cold!!
back to it with a new plan of keeping the points very low for 2 weeks to kick start the plan and then increase slightly for 2 weeks and so on for a while to see if the changes increase the loss

Be good
sng

brass monkey PB woohoo!!!

well race day came and i was suprisingly calm it was a cold fresh morning and in the hr leading up to the race i changed 3 times!!! but finally sorted myself and was ready at the start....my stomach was churning and we were counted down and AWAY set off like a steam train ran the first 4 miles sub 8 which i knew would catch me later on but i felt so good i saw no point in easing off at the 10k point id clocked my 1st of 3 pbs in one race 49.21 very chuffed i couldnt go wrong now so pressed on running around 8.10 til the 9 mile mark then stated to blow a little so walked through the drink station at 9.5m and then set off with new purpose of cracking a 10m pb which came in 1.21.19 bloody chuffed now but very tired mies 10-11 and 11-12 were very difficult running at almost 9 min miles but as i approached the 12 mile mark id recovered and pressed on back around 8.20 pace but it felt a lot harder and as the finish came in sight i managed to push very hard to past 8 people in the last 200m to a new pb of 1.48.18 and i couldnt be more pleased
what a top day i enjoyed it from start to finish and cant wait til next year!!

on the down side yesterdats efforts have left me very stiff very sore and 2 black toe nails to boot!! so having an easy day today then back to the club tomorrow

be good
SNG

saturday

well its do or die tomorrow
brass monkey starts 10am and i will be there but i am still full of cold but im still gonna pull out all the stops to break my PB so sub 1.52.41 is the target but ideally sub 1.50
off to rest and fuel up ill report back tomorrow

be good
sng

update

well since monday ive done very little
in fact just one run on tuesday with the club which was a hill session of 10 x 45 sec reps with jog recoverys totaling 6.6 miles covered
on wednesday the bloody cold thats been threatening for 10 days hit with a vengence so ive been resting and will continue to do so til friday when ill go for a 6 ish mile plod in prep for the brass monkey on sunday
rest has its down sides as i tend to eat more but ive weighed in today and the result was a 2lb loss and 11st12lb the figure so i was chuffed but the way ive eaten last couple of days it may bite me in the bum next week!!

be good
sng

Feeling very tired(and a sore arse to boot!!!!)

Well im shattered
Friday was a very long hard day on the work front and at the end of it i was mentally drained and did nothing other than lounge and sleep on friday night
Saturday am i felt a little better and headed out for a 4 mile plod to loosen the legs and test the new shoes again 3 miles 28.30 av 9.30 m/m for the rest of the afternoon i lounged and read then headed out to the pub with a few friends - didnt drink much as it went straight to my head as i was so done in!!
Woke up sunday felt fine and headed out for my long run which was as planned 17 miles - which turned out to be one of the hardest runs ive ever done from mile 4 to 10 i was running into a strong head wind and at times i felt like i wasnt moving at all but i soldiered on and ground out all 17 in a respectable 2.38.18 av 9.19m/m and the after effects are quite bizzare! my legs feel fine but my arse cheeks are so tender i can barely walk! but hey its all part of it i guess i mustve dug really deep in that wind!.
Diet wise i had a slip or two this week in the way of a pork pie and a few pints and a takeaway but i think the 40 miles under the belt this week may have kept some of that in check!
so only a few days to brass monkey and im feeling quite confident apart from a cold that is looming in the wings
BUT BOY IM KNACKERED!!
be good
sng

Weigh day!

Well weighed in this morning and have to say im a little disappointed i weighed 12st dead which is a loss of a pound but i was hoping for better although if im honest with myself its not a bad result as i lost +/-5lb last week but was to scared to weigh in at the beginning of the week!!
so diet is going ok had a little treat last night by way of a kit kat chunky which satisfied my insane craving for chocolate!!

running-it was a club'steady run' last night which turned out to be any thing but we covered 7.8 miles in 1.06.10 with an av 8.29m/m which is almost my race pace and all of that in a hell of a strong wind!

busy day at work today as we have an auditor from a customer visiting so ill be resting as its guarranteed to be a late one ill plod tomorrow am for 3-4 miles to try take the sting out of me legs and then LSR of +/- 17 miles on sunday

only 9 days til brass monkey cant wait

SNG

still going well

fingers crossed the diet andthe running are still going well!
I went to club last night for intervals session so 1.6 mile warm up followed by 5 x 3min efforts at just quicker tha 10k pace and a 2.1 mile warm down a good session in all This evening i did a 6 mile recovery run which again went well i ran without GPS so i just judged it on breathing and feeling and still ran at an average of 9.23m/m so i guess my overall pace is improving not just my speed!

Diet wise ive behaved well and the only sin to pass my lips is half a crunchie and it was counted so no probs there just gotta build on this momentun and keep it rolling

thursday is club run again
friday rest/short recovery run
saturday rest
sunday 17 mile lsr

be good and train hard
SNG

short on time!

I seem to be short of time to keep this bang up to date so ill just keep trying!!
friday was a rest day but also weigh in day so quite traumatic really as ive crept back to 12st1lb over the xmas break but it fuelled my enthusiasm to get back to dieting properly and stop pissing about!
saturday was my pace run its a 4 mile curcuit that i run every few weeks at top pace to gauge my improvement and it was a good one 30.56 for the 4 miles and an av of 7.44m/m which is an improvement of 1.07 on my last attempt and im weighin a good few pounds more at the mo!
sunday was a 10 mile out and back run (shorter as im on the cutback week) but i ran it at mara pace for the first half(9 min mile)and ran slighty quicker on the return for a negative split and a nice 1.27.50 time with an 8.47m/m av so was very chuffed with that
BUT i have a niggly calf this morning so resting today but may do a little cross training
diet wise last week was a brill improvment only 1 slip all week and that was a pork pie
then a couple of slips over thw weekend party food and a couple of beers on sat pm
then a rather large sunday lunch for my mothers birthday but it was all cooked healthy but i did eat a plate full!!!
so back to the grind today and i will be good
SNG

quick update

Tuesday came and went without a run
wed i ran home from work in the dark which i wont be doing again for a while by the time i got home i had the worst headache due to the inconsiderate bastards not dipping lights!! the numbers 53.50 for 6 miles mile 1x 10m/m 3.5x 8.30m/m 1.5x 9.30m/m so in all a good tempo run
thursday was club run which was an easy run of 7 miles at a steady pace 9.18m/m av-ran with the slower group as legs still not right from the mammoth effrorts last week to reach the 1000.

Diets been good i started as i mean to go on on tuesday and ive pretty much stuck to the plan this week weighe in this morning-12st1lb which is a 3 pound gain over xmas and leaves me 1st5lb to loose this year which is very acheivable so my sights are set and off i go!!
crack on
sng

2007 goals!!

Loose some weight-ideally get to 10st10lb.
run 3 marathons-lochaber, blackpool and abingdon.
run 1500 miles-managed 1000 miles in 2006.
pbs at marathon, half 10 miles and 10k-times to beat 4.26.53, 1.52.41, 1.25.39 and 49.49.

these are my goals for 2007
they may be adjusted as time goes on but you have to start somewhere

Races for 2007(so far)
Brass monkey 1/2 21/01/07
dewsbury 10k 04/02/07
Blackpool half 25/02/06
trimpell 20 mile 11/03/07
spen 20 18/03/07
Lochaber mthn 22/04/07
leeds half 13/05/07
blackpool mthn 03/06/07

again this is the plan and may be adjusted

DIET - started today to get back in to old habits which is the most important thing as i know they work!!
i am going to play with things a little -as in eat less on non running days and slightly more on running days but ill basicly follow the ww principles and get my weight down as low as poss for marathons in april and june

enough for now be good
SNG