|5K Park Run Clissold Park 2016|
As I'm new to blogs, I'll be keeping it short and sweet with a weekly update, I started this blog late so this update will include weeks 1 - 4!The training schedule I have chosen is by Hal Higdon a veteran Marathon runner with over 100 Marathons to his name! The schedule consists of 3 runs during the week and a long run on Saturdays. There a numerous plans to pick from but I've chosen the Novice 1 since this is my first Marathon attempt. You can find more information here on my schedule.
Hal Higdon Novice Training Plan
Weeks 1 - 4 (December 20th 2016 - January 14th 2017)
Week 1 - I've never run at this level before, so I'm nervous for the first week that I'll be able to cope with the intensity of running 4 times a week. So far so good, no surprises! A long run beckons on the Saturday, 6 miles. I completed the 6 mile run, no injuries, aching limbs of course, but I'm happy and glad to get the first week completed, I'm feeling confident.
Week 2 - 3 miles again for the midweek runs (Tuesday, Wednesday and Thursday). 7 miles for this Saturdays long run. Longest distance I've ever run. It went well, but I kept my pace down and concentrated on finishing the distance. No problems with this run. Feels good to get it out of the way.
Week 3 - Easier week, 5 miles for Saturday. I generally run in the evenings 7pm onwards after I've gotten the mini-cabbing duties out of the way for the kids. Cold evenings though, so I've made sure to buy a hat, snood and gloves. They've done the trick, feel warm without over doing it. Had to be careful of the icy pavements as I had a few moments where I almost lost my footing. A decent pair of trainers is a must. I recommend a specialist running shop who will put you on a treadmill and analyse your running style in slow motion. They will be advise you on the correct footwear. Think I over did it on the Saturday run, went too fast. The tendons on the inner knee are very sore. A good ice pack and some Voltarol to try and heal the damage. Over confidence. Note to self, keep the speed down!
Week 4 - The tendons are still sore from the Saturday, but I've run to see how I'll get on. I manage to finish the session but, I needed to walk twice. Not very pleased. A moment of over confidence on Saturday and now I'm in pain. I skipped the Wednesday and Thursday runs in order to give the tendons the best chance of healing. Three straight days of rest including ice packs in the evenings on the knee 15-20 minutes three times in the evenings. I'm determined to get fit for the 9 miles on Saturday. Knee feels good, no pain. I set of for the Saturday run and keep my pace really slow. Its 3 laps of my usual route so I have an idea of how I'm doing as I run. Knee feels fine all round and I complete it with no dramas. I need to look after the knee thought. Ice pack on it for the weekend where possible.