Hi guys hope you're all well out there, I've had a busy week and haven't been on the forum as much as I'd like to be, but here is my week 4 half marathon training recap:
Monday 12.5K Recovery
12.5K recovery run...? seemed like a bit of an oxymoron to me... but after last weeks speed intervals, I was very much looking forward to a long run ...and I'm sure the boffins at Nike know what they're doing?!
It was a cold evening around zero degrees (and falling). I set out on my usual loop, down to the seafront. For a cold night I was surprised at the amount of families out and about walking, most of them three or four side by side, taking up the entire width of the path as per usual. Completely oblivious to runners and cyclists that would like to pass.
About half way round my usual loop I spotted a runner that I see regularly on a Monday evening, he was just behind, about 50 meters or so. We both crossed the big road intersection and I approached another sprawling family, path hogging. I flashed my chest torch a bit, hoping they'd notice before I reached them... nothing...
a wall of people...
a busy road...
...my only valid option was nip onto the rough verge to the inside of the path, as I started to pass on the uneven ground a dog then bolted out from nowhere! The lead snapping tight before me, the dog was jumping (because of my chest torch, I think...) and ended up directly behind me! So I'm now stood completely still, wrapped in a tight thin black lead, stood uncomfortably close to a large puzzled dog owner... who shouted aaaaaaahhhh!! soooorrryyy maaaaatte! I stood there, bemused...
My regular Monday evening running acquaintance then shot past us all (sensibly) on the road ...he appeared to be wetting himself laughing! My only option to redeem any self esteem, was to quickly get out of this predicament that I was in. I ducked to the ground and slipped under the lead... The puzzled family looking on, completely bewildered.
I swiftly made a quick getaway. For the last third of the run I followed my running acquaintance back into Stubbington, as he turned off, he gave me a cheeky glance and a knowing nod.
12.5K done ...with some added humiliation endurance thrown in.
Wednesday 5.5K Tempo
The snow and ice have been a real hindrance this week, so I asked if I could use the (unused) shower at work. My request was granted! This opened up a whole new spectrum of daylight runs to me. Exciting stuff! I work out in the sticks, between Emsworth and Chichester. A beautiful sleepy part of the world, that is flat and very, very pretty.
Nike had set me the task of running this at a pace of 5:58 Per KM. The sky was blue, the sun was warm and the icy puddles cowered within the shadows. I took the most gorgeous route around country lanes, and farmers fields ( completely unplanned), through the beautiful village of Prinsted and around the beachfront (see pics) 5.5K and a good shower done, well within an hours lunch break.
Friday Benchmark Test
I had one of these benchmark tests in week one, it was the most horrible run I have ever done, bar none.
• 7 minutes warm up jog • 3 minutes flat out, hardest you can run • 5 minutes cool down jog.
Now, the mistake they made was asking me to run flat out, hardest I can run. because that is a red rag to a bull for me. That is a green light to my inner crazy, and in week one I did feel absolutely terrible after it. So this week I knew I had to be much more sensible, I had to pace myself over the three minute 'flat out run'. The snow and ice had been causing problems (for a lot of us), but my newfound midweek daylight options were now a saviour. I scoured google maps for a flat, uninterrupted run. The road to Thorney island Army barracks was the best local option for this run. A long uninterrupted road with a soldier holding a machine gun at the end of it, what could possibly go wrong...
I warmed up, I ran fast, I felt strong, I started to tire two thirds of the way through and I gave it everything in the final sprint. Afterwards I felt much better than the first benchmark test, I felt like a person in control of their basic faculties. The stats say I performed better than the previous benchmark test, I didn't get shot by a soldier, or break my neck slipping on any ice. The Nike plan is working...
Sunday 13.5K Long Run
Because I'd already run 12.5K this week, I kind of took this one for granted. it was in the bag already. I hadn't accounted for my music conspiring against me and only willing to play one track on repeat... After 40 minutes of that I decided to run without music! ...I also hadn't accounted for the stone in my shoe that after an attempt at stopping and searching said shoe, remained unfound. but none the less I proceeded grimacingly to enjoy the sunny -2 conditions this morning and came home proudly with two very sore nipples and 14KM in the bag to show for it! It was tough, it was gruelling without a doubt. But it wasn't going to beat me this time.
Overall an enjoyable week of runs, bring on week 5. What do you think guys should I keep posting on the bridge where all my VRB's are, or go over to the marathon forum? I do feel very at home here ...and I think I'll still feel like a fraud, until I've actually achieved a half marathon ...what do you guys think?! Let me know what's been going on 🙌
We definitely want to keep up with what you are up to ThunderSloth, but you are achieving far more than the 10k now. You will probably get more useful advice on the next forum whereas many of us here just read in amazement. If you do want to move over, those of us who are following you will still get told when you’ve posted I believe.
You chose a good road to do your blast run - nice and straight and not too busy. The army guard probably thought you were one of them!
The path filled with pedestrians and dogs
🐕—🏃♂️—-🚶♀️ sounds like “The Curious Incident of the Dog in the Night-Time” 😂😂
Thank you Dexy, sound advice as always! Maybe I’ll float between the two forums... or just keep posting here! 😂🤷🏼♂️
Yes a perfect road for the blast run, I was so glad the ice had gone by that point too, thank goodness.
I haven’t read the book, I have just read the synopsis 😂 very apt! And to be honest I wouldn’t be surprised at all if I appeared somewhere on the spectrum. I shall have to read it.
I like reading your HM training adventures but Dexy's right, you might get good advice on the marathon forum...
We can't comment on your posts though unless we join it too.
Glad your runs are going to plan (with the exception of dog leads and families. Have you tried breathing very heavily as you come up behind them? Works for me 😀)
Thank you Baddie! Yes I think I might flit between the two forums to get the best of both worlds 😁 I haven’t tried breathing heavily or coughing, I’m usually a bit reluctant to make any audible noise as my music is usually so loud it’s hard to judge the volume...but fair point... when they notice me... it’s loud enough 😂👍 I like it! 🏴☠️
Oh good job with your 13K Kat... I can definitely see you creeping up to a half marathon at some point!
Yes, I've also been trying to keep on top of the rest day exercises, particularly knees and hips that I sometimes get problems with (...sounding like my dad here 😂). Yes rest up and I hope you're back at it ASAP 👍
Sounds like the HM training is going well. I’m hoping to do another HM or two thus year , so it’s good to see your posts. It might be worth joining the HM, M and race forum as they really know how to give you good guidance. You also can get another badge or two!
Thank you Razouski. Yes, I am thoroughly enjoying the plan so far. I'm now a member of the HM, M and race forum, and like you say below too it would be great to get some advice and feedback from the more experienced as well as all the encouragement from my friends here on the bridge. Glad to see you right back on it after your chest infection! Looks like you're doing brilliantly. All the best with your HM plans for this year 🙌
Aah Sandie! I really didn't expect these lovely responses... thought you'd all tell me to bog off over to Marathon! 😂😂😂 Yep, I'm going to keep posting here and occasionally nip over to comment and seek advice. Sounds like a plan, I think you're stuck with my weekly waffle for now! 😃
Oh TS. I want to say please don’t leave but that’s me being selfish. I would so miss your brilliantly entertaining laugh out loud posts which are curiously addictive as the weeks progress. Your training plan is amazing to read and follow 😊.
You don’t have to leave, you can still stay in B210k and C25k too. I’m in all 3. It was really helpful when I was training for a HM last year to have some feedback from the big boys and girls in the senior school playground as well as all the encouragement here. 😀
As usual that was a fabulous read TS! You paint such a picture and (if I could) I run every step of the way with you! 🤣 You had me chuckling at 5.48am on a Monday morning! 😅
And we absolutely require that you keep posting over here. You can’t leave us. 😫 I occasionally pop over to the HM forum for a nosey, but I feel very small and even more snaily, so I retreat with haste 🐌🐌🐌🐌🐌🐌🐌
Brilliant running TS! 👏👏 I’m heading out for my 8k this morning in the rain! Yay! Rain, not snow or ice! 🏃♀️🏃♀️🏃♀️🏃♀️
Cheeky! Wow! you were on it early this morning! you're so good with your posting it's amazing! Glad I made you chuckle, a good way to start a rainy Monday 🤣
Right that's it... there are more votes for stay than go ...you all had your chance to get rid of me 😝
I hope you've had a good 8K this morning Cheeky 🏃♀️ Do you still have snow and ice over your way or has it all melted now? ...ooh and I haven't spotted your JogRunSprint post that i've been so looking forward to yet, Is it back on the cards when the ice clears?!
I’m on here rather too much, but it’s such fun! I don’t like social media as a rule, but this is different. We all have something in common and we’re all nice! 😀
So glad you’re staying! I can run a HM by osmosis with you because I sure as heck aren’t doing one myself! 😅🐌🏃♀️
8k duly done. Hilly one today to make up for my last 2 relatively flat treadmill runs. The snow and ice has all gone I’m happy to say, but lots of puddles for me to splash through. I then realised I have my gait analysis tomorrow - my trainers! 😳😳😳
(*Darn you’re holding me to JogRunSprint*) Don’t worry, I’ll be doing it on Thursday! 😫😳🏃♀️😅
Keep posting TS! 😀😀
Awesome week! 👊
I wish I could of witnessed the dog lead incident 😂😂😂
Great benchmark & super running all round! Things are definitely working out for you on this plan! ⚡️🙌
The lunch break runs are a game changer! ⛅️🏃♂️⚡️🚿⚡️👌
Obvs I’d like you to stay... 💛
But you know I’ll follow you if you move over 😂🙋♀️
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Aah Dreams! my partner in crime... thank you!
Aaaasss iffff ...I'd go anywhere without you 💛⚡️🙌
That reminds me actually, have you booked your Half Marathon yet? ...As you were the one that suggested the idea in the first place?!
Wow Thundersloth, you're really getting the distances in now.4😁 How do you find the time?!
It sounds like this training plan is really working for you and a great combination of runs. Good luck for the next week and definitely think of joining the HM forum.
I've kicked my runs up to four a week and been out in all weathers last week! Less than three weeks till my 10K race, I'm planning to gradually increase my distance before then and in October I've been persuaded to do the Great West so that will be the next goal.😁
That's a great week's running, well done to you. Especially with our weather conditions ❄️😮
Just a thought, but when I read the bit about your feeling there was a stone in your shoes I was reminded of something I'd read somewhere and it is a thing apparently! I'm not saying you have it and you probably just had a stone and couldn't find it, but just in case....maybe keep an eye on it.
Certainly a varied week TS! I used to work in Chi so know that area quite well - have walked round Nutbourne/Chidham but never run there. Sounds as though the hills have gone awol this week though?! 😀
Aah right, you were just down the road in Chi! We're over in Nutbourne JP. Yes, avoided all hills last week, staying upright on the flat pavements was challenging enough! ❄️⚡️
Nice week... stay here, post there, post on C25K... all that matters is you’re out there having fun and doing it! Oh.., and many of us see you on all 3 😂
Hi, thanks for posting about your HM trianing. It has inspired me to give it a go. I have set up an Nike Running Club plan, randomly picked the end of June as the target date so I have a 21 week plan that started today. Just 3k, I have the challenge of finding somewhere to do the 3min flat out run on Thursday.
So pleased that your HM plan is suiting you well! Brilliant! 😊🏃🏻Sounds rather gruelling to me! You are s serious super star! 🌟
I have no intention of running a HM at the moment, but somehow I fell into the M and RS forum a while back. All the forums are so interesting, helpful, friendly and supportive! A real pleasure😊 I just read and occasionally reply on the M and RS forum. I have been using some of Rosabi's strength training exercises. Excellent!
There's a lady called Madge50, I think, she ran a whole HM in the rain!!! She was, if I remember correctly, drenched before she even started the race!!!! Can you imagine it?! I'm sure that I would have stayed in away and forfeited any entry fee. Amazing what folk do!!
Sorry but the 🐕 incident made me 😂 laugh!! Yep they can be a bit worrying. Especially when the owner says 'dont worry... He won't hurt u!!"
Well done with your program u r doing fantastic! Very impressive!! And in the bad weather we've been having
It's good that you've discovered u can now do lunch runs from work. That will make a big difference. Especially with the dark mornings and evenings. I did one lunch time run with a pal from work a few weeks ago,and hope to do a few more. 5.5.k and a shower all in an hour-ideal 👍
What's these benchmark tests u r enduring?!😱😱. I so pleased u didn't get shot!! 😂😁
Im like cheekychipmunks now spend more time on this forum (and Strava) than other social media (not that I went on that much anyway)
I think you've already decided to stay on here too....please do!! Will miss u!!
I'm on the HM but like Dexy5 I go to see what everyone is up to only. I'm also still a member of C25K. So I sometimes check out all 3 ...and the food one 😁
Great reports Hidden you should definitely post on the Marathon Running and Race support forum too. Many posters on there run all sorts of distances, and they would be keen to see your progress.
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