How was your run? Did you improve on last week’s time? This week we’ll be taking the distance up for the last time before the Cassidy Lady Godiva Coventry Half Marathon 2008 race day.
You’re nearly there now, stay strong and keep going. Try to remain positive, now is the time when self doubt is most common, your body will be fine; you’ve just got to get your head to believe it.
Again, spend plenty of time stretching today and try to do the Self Myofascial Release, at least on your calf muscles and feet with a ball.
Your home strength exercises are more challenging this week; if you are not sure on technique get a qualified fitness professional to show you.
A detailed plan of the route is available here; it takes a while to load up.
Monday 29th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Flexion
Step Forward and Back Lunges - Alternate Legs
Heels on Fitball Single Leg Curls
Feet on Fitball Plank - if this is too easy, lift alternate feet of the ball
Burpees
Shoulders on Fitball Single Leg Bridges
Tuesday 30th September 2008
4 mile run
Include sprints in miles 1.5-3.5. This could be simply be sprinting between 2 lampposts and jogging for 4 lampposts; or performing more specific goals on a football pitch or tennis court. The aim is to really push your speed over short distances.
Wednesday 1st October 2008
Resistance Circuit x 2
Thursday 2nd October 2008
6 mile run - RPE 6-8
Hilly route; try to push a little harder than last week.
Friday 3rd October 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 4th October 2008
Total Rest Day
Sunday 5th October 2008
12 mile run - RPE 6-8
Take it steady, aim for your race pace.
Darren
Helping you Achieve
Sunday, 28 September 2008
Sunday, 21 September 2008
Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 7
How did your run feel today? 10 miles is good distance, you should be feeling comfortable-ish now on your shorter runs. In only four weeks time you will be classed as a half marathon runner; that is something to be proud of.
Make sure you spend plenty of time stretching today and try to do the Self Myofascial Release I told you about earlier in the week, at least on your calf muscles. You may also find that the muscles in your feet feel a little tight and tired; you can release these by rolling your foot on a tennis ball or golf ball, the latter being more intense.
Record your time from today’s 10 miler, this week we’re sticking with the same distance, but just trying to improve our time. Your home strength exercises are remaining the same this week also; next week they will become more challenging.
The official route still isn’t available to view online, but it is publish in the Cassidy Lady Godiva Coventry Half Marathon 2008 handbook, click here to get your copy.
Monday 22nd September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 23rd September 2008
3 mile run / walk
Mile 1 - RPE 6-7
Mile 2 - RPE 10
Mile 3 - RPE 6-7
Go all out for the middle mile, record the time of this mile; compare that to the mile from week 2, let me know how you compared.
Wednesday 24th September 2008
Resistance Circuit x 2
Thursday 25th September 2008
6 mile run - RPE 5-7
Hilly route.
Friday 26th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 27th September 2008
Total Rest Day
Sunday 28st September 2008
10 mile run - RPE 7-9
Try to improve on last weeks time.
Darren
Helping you Achieve
Make sure you spend plenty of time stretching today and try to do the Self Myofascial Release I told you about earlier in the week, at least on your calf muscles. You may also find that the muscles in your feet feel a little tight and tired; you can release these by rolling your foot on a tennis ball or golf ball, the latter being more intense.
Record your time from today’s 10 miler, this week we’re sticking with the same distance, but just trying to improve our time. Your home strength exercises are remaining the same this week also; next week they will become more challenging.
The official route still isn’t available to view online, but it is publish in the Cassidy Lady Godiva Coventry Half Marathon 2008 handbook, click here to get your copy.
Monday 22nd September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 23rd September 2008
3 mile run / walk
Mile 1 - RPE 6-7
Mile 2 - RPE 10
Mile 3 - RPE 6-7
Go all out for the middle mile, record the time of this mile; compare that to the mile from week 2, let me know how you compared.
Wednesday 24th September 2008
Resistance Circuit x 2
Thursday 25th September 2008
6 mile run - RPE 5-7
Hilly route.
Friday 26th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 27th September 2008
Total Rest Day
Sunday 28st September 2008
10 mile run - RPE 7-9
Try to improve on last weeks time.
Darren
Helping you Achieve
Friday, 19 September 2008
My Favourite Recovery Smoothie Recipe
Smoothies are great for getting some fast nutrients in to your body after any workout; but particularly after long runs when it is common to lose your appetite. They are quick and easy to prepare and are much cheaper if you make your own. Home made smoothies are also a lot more nutritious than shop bought as you get the juice when it is freshly squeezed, retaining all of the vitamins, minerals and antioxidants.
Here’s my favourite recipe, it has a good combination of carbohydrates, fats and proteins:
Juice of 4 apples (about 200ml of apple juice)
1 banana
1 pot of natural yogurt (150g)
1 tablespoon of peanut butter (optional)
Ice on hot days
To make a smoothie you don’t need to buy a fancy smoothie maker, you can just use a stick blender or mini blender, I use the magic bullet. If you have any recipes that you use yourself add them to the comments section to share with other readers.
Darren
Helping you Achieve
Here’s my favourite recipe, it has a good combination of carbohydrates, fats and proteins:
Juice of 4 apples (about 200ml of apple juice)
1 banana
1 pot of natural yogurt (150g)
1 tablespoon of peanut butter (optional)
Ice on hot days
To make a smoothie you don’t need to buy a fancy smoothie maker, you can just use a stick blender or mini blender, I use the magic bullet. If you have any recipes that you use yourself add them to the comments section to share with other readers.
Darren
Helping you Achieve
Thursday, 18 September 2008
Self Myofascial Release
Self Myofascial Release (SMR) is a form of self massage and flexibility training. It can help improve your running performance without putting any additional volume or workload into your programme. It is like performing a mini sports massage on yourself.
It works by allowing your muscles more room to move by releasing the fascial system. Basically, imagine your muscles as long strips of meat and each strip is covered with some cling film. If you were to take the ends of this meat and push them closer together and pull them apart repeatedly, you would get bits of the cling film sticking together. It is these adhesions that prevent your muscles from moving freely and can cause you to feel stiff.
To perform SMR, you will need to get a foam roller; it is possible to use a 2l round drinks bottle wrapped in a towel but they tend to be less forgiving and it hurts a little more (if you do use a drinks bottle, fill to the brim with water, that way if it splits you only need to clean up water).
We will be using SMR like a rolling pin to smooth out these adhesions. We will focus on areas that runners commonly have tightness in; the calves, adductors (inner thigh), quadriceps (front of thigh), iliotibial band (ITB - outside of thigh) and piriformis (deep bottom muscle).
Basic technique
Position the bottom of the appropriate muscle on the roller and roll slowly and smoothly up the length of the muscle; avoid moving quickly as this will have the opposite effect.
If you find any spots that are particularly tender, hold that position until the tenderness / discomfort eases by at least 75%.
Continue up the muscle until you find another tender spot. It may feel like you are chasing a spot up the muscle; this is not the case you are simply finding a new one close to the last. This is common the first few times you perform SMR.
Calves
Place the foam roller under the muscle at the bottom of your leg; cross your opposite leg over to increase the pressure, if needed.
Slowly roll towards your knee.
Repeat on opposite leg.
It works by allowing your muscles more room to move by releasing the fascial system. Basically, imagine your muscles as long strips of meat and each strip is covered with some cling film. If you were to take the ends of this meat and push them closer together and pull them apart repeatedly, you would get bits of the cling film sticking together. It is these adhesions that prevent your muscles from moving freely and can cause you to feel stiff.
To perform SMR, you will need to get a foam roller; it is possible to use a 2l round drinks bottle wrapped in a towel but they tend to be less forgiving and it hurts a little more (if you do use a drinks bottle, fill to the brim with water, that way if it splits you only need to clean up water).
We will be using SMR like a rolling pin to smooth out these adhesions. We will focus on areas that runners commonly have tightness in; the calves, adductors (inner thigh), quadriceps (front of thigh), iliotibial band (ITB - outside of thigh) and piriformis (deep bottom muscle).
Basic technique
Position the bottom of the appropriate muscle on the roller and roll slowly and smoothly up the length of the muscle; avoid moving quickly as this will have the opposite effect.
If you find any spots that are particularly tender, hold that position until the tenderness / discomfort eases by at least 75%.
Continue up the muscle until you find another tender spot. It may feel like you are chasing a spot up the muscle; this is not the case you are simply finding a new one close to the last. This is common the first few times you perform SMR.
Calves
Place the foam roller under the muscle at the bottom of your leg; cross your opposite leg over to increase the pressure, if needed.
Slowly roll towards your knee.
Repeat on opposite leg.
Quadriceps
Lie face down with your leg resting on the foam roller just above your knee.
Roll towards your hip.
You may find it necessary to roll several times, changing your body position slightly to focus on a different angle on the thigh.
Repeat on opposite leg.
Lie face down with your leg resting on the foam roller just above your knee.
Roll towards your hip.
You may find it necessary to roll several times, changing your body position slightly to focus on a different angle on the thigh.
Repeat on opposite leg.
Adductors
Lie face down with your leg resting on the foam roller just above the inside of your knee, turning your foot out to the side.
Roll towards your hip.
Repeat on opposite leg.
Iliotibial Band
Lying on your side, position the foam roller just above your knee, lift your hip of the floor, cross your other leg over providing support; you may place this leg on top to increase pressure.
Roll towards your hip.
Repeat on opposite leg.
Piriformis
Sit on the foam roller and cross one leg over the other; tilt towards that hip using your hand for support.
Roll along your bottom muscle until you reach your waist band.
Repeat on opposite side.
If you find SMR particularly painful, stick with it; the more you do it the easier it will become. Initially perform SMR once or twice per day; when you find that there is minimal tenderness reduce to once or twice per week as part of your regular exercise programme.
Darren
Helping you Achieve
Sunday, 14 September 2008
Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 6
Only 5 weeks to go. You should be feeling strong and confident that the Coventry Half Marathon is well within your capabilities. How was your run today? Increasing your speed over set distances helps to strengthen your legs and improve your fitness and recovery. You may find that your legs feel tired as a result of the increase in pace; ensure you have a good stretch, a hot bath can also help
This week we will be upping the mileage to 10 miles; at this stage 10 miles actually sounds harder than it is. Your legs and body will be fine; set a playlist of your favourite tunes and relax into the run and you will cover the distance comfortably. Stick to 10 miles though; we are aiming to peak in 4 weeks time without any injuries and feeling good. It is tempting at this distance to continue and push yourself that bit further, this can lead to little injuries and your body becoming fatigued.
We are changing some of the exercises in your home circuit this week to challenge your core muscles and add a little power. If you are unsure of how to perform any of the exercises, check with a qualified fitness professional or email me at darren@achieve.me.uk. Do each exercise for 1 minute and move straight on to the next, have a 2 minute rest and then complete the second circuit.
Monday 15th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Extension
Step Forward Lunges - Alternate Legs
Heels on Fitball Leg Curls
Thighs on Fitball Plank - if this is too easy, move further away from the ball
Squat Jumps
Shoulders on Fitball Bridges
Tuesday 16th September 2008
4 mile run - RPE 6-9
Include sprints in mile 2-3. This could be simply be sprinting between 2 lampposts and jogging for 4 lampposts; or performing more specific goals on a football pitch or tennis court. The aim is to really push your speed over short distances.
Wednesday 17th September 2008
Resistance Circuit x 2
Thursday 18th September 2008
6 mile run - RPE 5-7
Try for a hilly route.
Friday 19th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 20th September 2008
Total Rest Day
Sunday 21st September 2008
10 mile run - RPE 6-8
Try to stick at the pace you ran for the 8 miles two weeks ago. Remember to drink plenty of fluids on route and to up your fluid intake following the run. I will post a recipe for my favourite recovery smoothie later in the week, home made is far better than shop bought.
Now that the evenings are becoming darker, try to run as part of a group and be aware of your surroundings. Let somebody know your route and expected time home and check in with them on your return. If you run with music, have the volume at a level that you can still hear your surroundings, or only have one ear plugged in. Wear bright colours or hi-vis clothing to ensure you can be seen by traffic; arm bands, LED’s and vests are the most cost effective methods.
This week we will be upping the mileage to 10 miles; at this stage 10 miles actually sounds harder than it is. Your legs and body will be fine; set a playlist of your favourite tunes and relax into the run and you will cover the distance comfortably. Stick to 10 miles though; we are aiming to peak in 4 weeks time without any injuries and feeling good. It is tempting at this distance to continue and push yourself that bit further, this can lead to little injuries and your body becoming fatigued.
We are changing some of the exercises in your home circuit this week to challenge your core muscles and add a little power. If you are unsure of how to perform any of the exercises, check with a qualified fitness professional or email me at darren@achieve.me.uk. Do each exercise for 1 minute and move straight on to the next, have a 2 minute rest and then complete the second circuit.
Monday 15th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Extension
Step Forward Lunges - Alternate Legs
Heels on Fitball Leg Curls
Thighs on Fitball Plank - if this is too easy, move further away from the ball
Squat Jumps
Shoulders on Fitball Bridges
Tuesday 16th September 2008
4 mile run - RPE 6-9
Include sprints in mile 2-3. This could be simply be sprinting between 2 lampposts and jogging for 4 lampposts; or performing more specific goals on a football pitch or tennis court. The aim is to really push your speed over short distances.
Wednesday 17th September 2008
Resistance Circuit x 2
Thursday 18th September 2008
6 mile run - RPE 5-7
Try for a hilly route.
Friday 19th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 20th September 2008
Total Rest Day
Sunday 21st September 2008
10 mile run - RPE 6-8
Try to stick at the pace you ran for the 8 miles two weeks ago. Remember to drink plenty of fluids on route and to up your fluid intake following the run. I will post a recipe for my favourite recovery smoothie later in the week, home made is far better than shop bought.
Now that the evenings are becoming darker, try to run as part of a group and be aware of your surroundings. Let somebody know your route and expected time home and check in with them on your return. If you run with music, have the volume at a level that you can still hear your surroundings, or only have one ear plugged in. Wear bright colours or hi-vis clothing to ensure you can be seen by traffic; arm bands, LED’s and vests are the most cost effective methods.
Darren
Helping you Achieve
Sunday, 7 September 2008
Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 5
How did your long run feel this weekend? 8 miles is an accomplishment, you should feel proud of yourself. Make sure you are completing your stretches every day and spend extra time on them after your longer runs. I will post information about how to perform a form of sports massage on your legs that will help to re-energise them in the future.
This week we will keep the resistance circuit in the same way as last week, but I would like you to increase the intensity by pushing yourself harder. I also want you to add an extra resistance circuit day to your programme.
Next week we will be adding some equipment in to your strength sessions, you will need to get a fitball to use. They are available in most supermarkets for around £5, however it is better to pay for a better quality one around £15-£20; the cheaper ones tend to lose their shape and burst more easily, meaning you will have to replace them more frequently, ultimately costing you more.
This week during your runs I want you to focus on increasing your pace; we will be adding fast mile intervals into your runs. If you focus on only running at a steady pace you will struggle with any adversity on the course, adding varying pace and hills into your training will make the race day more comfortable.
Monday 8th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 9th September 2008
3 mile run - RPE 6-8
Mile 1 - RPE 5-6
This week we will keep the resistance circuit in the same way as last week, but I would like you to increase the intensity by pushing yourself harder. I also want you to add an extra resistance circuit day to your programme.
Next week we will be adding some equipment in to your strength sessions, you will need to get a fitball to use. They are available in most supermarkets for around £5, however it is better to pay for a better quality one around £15-£20; the cheaper ones tend to lose their shape and burst more easily, meaning you will have to replace them more frequently, ultimately costing you more.
This week during your runs I want you to focus on increasing your pace; we will be adding fast mile intervals into your runs. If you focus on only running at a steady pace you will struggle with any adversity on the course, adding varying pace and hills into your training will make the race day more comfortable.
Monday 8th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 9th September 2008
3 mile run - RPE 6-8
Mile 1 - RPE 5-6
Mile 2 - RPE 7-8
Mile 3 - RPE 5-6
Wednesday 10th September 2008
Resistance Circuit x 2
Thursday 11th September 2008
6 mile run - RPE 5-7
Try for a hilly route
Friday 12th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 13th September 2008
Total Rest Day
Sunday 14th September 2008
6 mile run - RPE 5-9
1m (5-6)
1m (7-9)
x 3
Wednesday 10th September 2008
Resistance Circuit x 2
Thursday 11th September 2008
6 mile run - RPE 5-7
Try for a hilly route
Friday 12th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 13th September 2008
Total Rest Day
Sunday 14th September 2008
6 mile run - RPE 5-9
1m (5-6)
1m (7-9)
x 3
Go for it on miles 2, 4 and 6. push hard and focus on a smooth rhythm and good technique. Pump your elbows back to increase power.
Remember to ensure you take time to recover and relax following the harder runs, allow your body time to just chill. Here’s my girls chilling after a 6 miler (from left; Poppy, Daisy & Fran).
Darren
Helping you Achieve
Friday, 5 September 2008
Hydration and Running Performance.
Many of the people I assess as a lifestyle coach are dehydrated; particularly recreational exercisers. Dehydration levels of only 5% can lead to a drop in physical performance of 30%, thus by only drinking more fluids you can increase your energy levels and perform better on your runs. The government guideline for drinking fluids is about 2 litres per day; however as with all guidelines this figure is generalized, as with calorie intake which is aimed at 65kg women and 75kg men. We are all individuals and vary massively; from the colour of our eyes to how our bodies process food and fluids.
A more accurate method of establishing how much fluid to drink is to take your body weight in kg’s and x by 0.033lts; for example, I’m 85kg, so 85 x 0.033 = 2.81lts of fluids per day. This is the minimum and all fluids were not created equal; try to drink water with a total dry residue mineral content of greater than 300mg/L, Evian (309mg/L) and Vittel (403ml/g) fulfil this. You can add a pinch of unprocessed sea salt to your water if it does not match this level; you should not be able to taste the salt.
The higher mineral content allows your body to absorb the water more easily, thus helping to hydrate you. As mentioned previously, try to consume about an extra litre per hour of exercise performed; adjust according to your sweat rate, some people sweat a lot more than others and will need to compensate for this fact.
A more accurate method of establishing how much fluid to drink is to take your body weight in kg’s and x by 0.033lts; for example, I’m 85kg, so 85 x 0.033 = 2.81lts of fluids per day. This is the minimum and all fluids were not created equal; try to drink water with a total dry residue mineral content of greater than 300mg/L, Evian (309mg/L) and Vittel (403ml/g) fulfil this. You can add a pinch of unprocessed sea salt to your water if it does not match this level; you should not be able to taste the salt.
The higher mineral content allows your body to absorb the water more easily, thus helping to hydrate you. As mentioned previously, try to consume about an extra litre per hour of exercise performed; adjust according to your sweat rate, some people sweat a lot more than others and will need to compensate for this fact.
You do not need sports drinks, they are packed full of chemicals and additives that the body does not need. You can make your own by mixing 2/3rds water with 1/3rd freshly squeezed juice of your choice and adding a pinch of unprocessed sea salt.
When running for longer than 60 minutes it is important to take on fluids during your run, this may mean hiding a bottle en route or simply carrying it with you, fist bottles are good for this. There are many accessories that make carrying fluids with you more convenient; for long runs I prefer to use a hydration back pack, but I have clients who prefer to use running specific bum bags. It really is a case of seeing which method suits you best; the important thing is to make sure that you drink regularly along the route.
Darren
Helping you Achieve
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