What I have been up to lately - running and the rest...

On Wednesday I ran... Woop! As I mentioned in probably several posts before I had my baby, I am going to blog my post partum journey to getting back into running and the Auckland marathon. The marathon is on November 3rd this year and I just bought my ticket the other day, thanks to Ruun for sponsoring me. No backing out now. I am going to do the plan from this post which I started last year, but then got pregnant. It is the FIRST plan from the book 'Run Less Run Faster'. Check it out in the post. It is a 16 week training plan so I need to officially start it in July. However, before I begin with the training plan I am just aiming to:
- Slowly rebuild my running fitness
- Strengthen myself for running again
- Slowly build up to long distance runs.

On Wednesday I went for a 6km run with Mr F in the buggy. Not going to lie, I'm not sure if it was me running with buggy in tow, or the buggy running with me in tow. It was somewhat painful towards the end but I loved it none the less. Yesterday I was a tad sore... Running sore, which is my favourite sore when I am getting back into it. It means things are happening and getting back into shape... Unless it's an injury.

Speaking of injuries, towards the end of my run when I was trying to run up a hill (when I say trying it's because I think I was running but I bet I didn't LOOK like I was running) I felt my IT Band reminding me that it had been a while since I had run properly. This means that I need to get back into my strength training and stretches to help get my IT Band set for running again. The Run Less Run Faster book also has some great stretches and exercises for IT Bands.

Unfortunately I didn't get a pic of myself with a beetroot face after the run, but here is one of me and Fletch before hand:

Running is a great way of getting an overtired baby to sleep - so glad he loves the buggy, definitely a runner's son!

 And here's what else I have been up to lately...

Tim had a long weekend last weekend so we spent some time out the family bach (that's a beach house for all you non-Kiwis).

Up at the lookout, was a bit windy that day.

View from the lookout

Getting in a bit of exercise with Fletch in the front pack.

Super Dad and husband babysitting and vacuuming - who said men can't multi task?!?

I am playing my second game of hockey tomorrow which will be fun so no running this weekend.

Also, just want to mention that I am trying to get to 100 like on my facebook page so I can have a giveaway. If you haven't already, go to my facebook page here and like it and share it so I can have another giveaway. The giveaway will be open to local and international readers and likers so GET ON IT! 

What are your plans for the weekend? 

Anyone have a running training plan they absolutely love and would recommend?

Week's 4 and 5 and why I love this training plan... PLUS... Some Monday motivation...

Hello hello!! I have been having a bit of a blog holiday (well actually just been sooooo busy that I haven't had time to blog) so here's the latest installment on the 16 week FIRST training plan...
Weeks 4 and 5.. YAAAY!! But just before I get into that I want to tell you a little about why I love this plan so much and think it's great...

Firstly, it only requires three running sessions a week and I love that because although I am a runner, sometimes I can be a bit of a lazy one. I know that doesn't really make sense, I do love running, promise, but sometimes I just struggle with the motivation. So, for someone like me who gets overwhelmed when I know I'm going to be having a busy week, knowing that I only have to do three run sessions is calming and it just sounds easier. You do also have to fit in two cross training sessions, but I find that quite fun.

source

Secondly, I love this plan because it has variety. It does not just say you need to get out there and run everyday for and hour but it includes speed work - track runs, tempo runs, and a nice long slow run day. Also having the two cross training sessions are great too as they allow your body and mind to have a break form all the running.

The third reason I love this training plan is because it was made by people who do this sort of thing for a living, it has been tried and tested and has had some great results. I also found, even just from following it for 9 weeks for my last marathon, that I cut off half an hour from my previous time - I put that down to this plan! Awesome!

So here are your 4th and 5th weeks (sorry I am a bit slow with this week's - wk 4)...

Week Four:
Key run #1:
5 x 1000m sprints with 400m RI

Key run #2:
1.5 km easy (1 mi)
6.5km at mid-tempo (4 mi)
1.5 km easy (1 mi)

Key run #3:
32 km at MP + 37seconds
(20 mi at MP + 60)

Week Five:
Key Run #1:
3 x 1600m sprints with 400 m RI     

Key Run #2: 
3 km easy (2 mi)
5 km at short tempo (3 mi)
1.5 km easy (1 mi)
 
Key Run #3:  
29 km at MP + 28
(18 mi at MP + 45)

Happy training. Here's some Monday motivation to get you through this week's training...

I'm loving the Olympics at the moment and I can't stop thinking everytime i watch and event what determination and effort it must have taken to get that far. This is the epitome of motivation if you ask me!

Doh!

This is awesome!

Watch the marathoners in the Olympics - that is major motivation!

Marathon training weeks two AND three...

Sooo sorry that I am late with this one! If you are following the plan, I hope week one went well! I found it a little hard with being away to keep up, but I managed to get in all of my runs and just missed one cross training session. I did spend a day up the mountain skiing though so maybe we'll sneak that in as a sesh :)

Here's week two's plan and while I'm at it, week three too, just to keep you all on the ball...

Week Two:

Key Run one: 4 x 800m repeats with 2 min rest intervals (RI)

Key Run Two: 
1.5 km easy (1mile)
8 km at marathon pace (MP) (5miles)
1.5km easy  (1 mile)

Key Run Three: 
24km at MP + 28 seconds (15 miles)
Or for beginners - 15km/9mi

Week Three:

Key Run One:
One lap each of: 1200, 1000, 800, 600, 400 metres with 200m RI
 
Key Run Two:
1.5 km easy (1mile)

8 km at long tempo (5miles)

1.5km easy  (1 mile)

Key Run Three: 
27km at MP + 28 (17mi)
or for beginners - 16km/10mi

So here's this week and next week. Hope the training is going well for you all, no matter what distance you are training for. Remember the key of running well is to ENJOY IT!

Have fun and happy running :)

The plan...

If you are wanting to follow along with me - or just follow along to see what torturous things I am doing to myself, then here is week one of my 16 week marathon training program below.

This can be a guide for half marathons too, just make your weekly long runs shorter than my ones will be - like HALF as short!

Just before I put up week one, here is the overall plan...

The FIRST marathon training plan

And here's reminder to go with the plan...

I am doing this program as it is a low mileage plan - exactly what I am wanting for this marathon. And although it only has three days of running it also has two days of cross training of your choice - I will probably bike for mine, plus I am still playing hockey. Then it's up to you what you do with the other two days - I will probably rest like the lazy person I am.

Here is the first week of 16:

Key run #1 (which always consists of speed work/track repeats) is:
3 x 1600m sprints with a 400m Rest Interval (RI).

Key Run #2 (which is always a tempo run) is:
3km (2miles) easy
3km (2miles) at slow tempo
3km (2miles) easy

Key Run #3 (which is always a long run) is:
21km at marathon pace + 19 seconds
(or 13 miles at MP + 30).

I might change up the long runs a little bit as the ones in this plan might not suit me. I think I'll just do about 18km for my first long run since I haven't done a super long run in a while.

My two cross training sessions this week will consist of a 60 min spin class at the gym, a game of hockey and some weight work. Ok, I know that's kinda three but the hockey doesn't really count as part of the plan, it's like an extra perk.

I will always try and put each week's training schedule up one week in advance so if you are following along then you know what you are doing.

Anything else you want to know, feel free to email me or comment on any of the posts :)

Oh, and any locals out there who might like to do some long runs together, let me know, I'd love it! Or even parts of long runs!

July, sweet July....

I have decided that I am in a bit of a lull at the moment and need to set myself some goals... And what better place to announce them than on here for all of you to read and hold me accountable for... I will probably regret this later when I would rather be snuggling on the couch than out running in the cold winter rain, but nevertheless, here we go!

Next week officially marks the start of my FIRST 16 week training program, as mentioned earlier from this book (the top one):

So my goals for the next 16 weeks will look a lot like this:

1. Follow the plan to a tee - no excuses, no missed trainings, you are NEVER too tired to run, and don't let the weather get in your way!

2. Eat a well balanced diet with lots of good carbs and proteins to keep me going longer and less of the things I truly love, like these:

Oh cookies how I do love thee...

(Which will be a treat ONLY after a super LONG run). I think I'm going to start drinking protein shakes...

3. On that note, practice better self control... In more areas than one!

4. I will encourage other runners who I know have the same goal as me and will try and run my long runs with others as much as I can

5. To keep a good balance between work, running and social life (this sometimes is a problem as I get so wrapped up in myself... Gasp!)

6. To raise around $1000 for my next marathon cause:

 

7. To run a sub 4 in this marathon:

So, what are your goals for July/ the next few months/ the rest of the year? Do you need to practice self control? What protein shake would you recommend?

I'd love to hear what your goals are!

Train, eat, train... Then eat some more!

I finally received my copy of what I call 'my running bible'. It's called Run Less, Run Faster and it's written by the wonderful people from The Furman institute of running and sport (aka FIRST). They are, in my opinion, GENIUSES!!! If you are looking at marathon training (or even half marathon or smaller distances) and haven't read this book then you NEED TO GET AMONGST IT!!! It's all about minimal training for maximum performance - could it get any better than this??

For my next marathon, which is in approximately exactly 125 days, 14 hours and 25 minutes (no I'm not a psycho (much), it's just on their website), I have decided to follow the FIRST 16 week training plan. Phew, 16 weeks is a long time! But... I do want to do a sub 4 marathon so the training is all MUCH needed. The official 16 weeks of training starts in about 2 weeks, and as well as focusing on my training, I will also be putting a huge emphasis on nutrition. It's all about running and eating I tell you!

So for the next few months (which at times WILL feel like a gazillion years) these reads will be hot in my wee hands:

 Thanks to my wonderful Mum who blessed me with a year's sub to Healthy food mag (even though I think it was secretly a bribe so I would make her things out of them... Love you Mum), and to This great website for the copy of my book that was uber cheap and came with FREE postage! Shout out ya'll! 

If you'd like to train with me then at the start of each week I will post up the training sessions for the week, as well as great recipes and foods for runners that I discover along the way - Please make sure to let me know if you do, I'd love to know!

What's your favourite training program and running foods? What are your thoughts on minimalist training plans?? Is less more??