Background
In this article, I will discuss my decision to finally take on a long-distance running challenge and will outline my half marathon training plan.
Firstly, I am not a runner, I have spent the last 20 years training in gyms for strength and muscle growth with very little cardio and endurance training.
About 15 years ago I used to do a fair bit of cycling but beyond the occasional 5km park run with my father-in-law and brief moments of inspiration from watching family complete the London Marathon, running simply has not appealed.
Alas, I found myself feeling that I should really one day have a go at the London Marathon and my wife sensibly advised me to maybe try a half first! Having just relocated from the South of England to the Northeast, the Great North Run seemed a logical choice.
I have decided to run for Breast Cancer Now which resonates personally as both my mother and mother-in-law have been directly affected by this illness and thankfully have come through but there are so many who haven’t been so fortunate.
If anyone would like to contribute to my fundraising effort then my page can be found here
I signed up with 6 months to go until race day and after a few very short runs, I did precisely no running for the next 3 months and instead signed up for a completely different training program (See my article on The Six Pack Revolution Training Program)
So, I now have 3 months to go and have still not managed to run more than 5km in a single run.
I am now getting a little concerned that I am running out of time so I am officially starting my training program this week and will need to run this alongside the final stages of the Six Pack Revolution program that will end in late July
I will blog my training diary as this will hopefully help to keep me on track but also provide some insight, help, and guidance for readers that are also interested in taking on a long-distance event with little to no experience and limited spare time!
MY GOAL FOR THE GREAT NORTH RUN – FINISH!
My Half Marathon Training Plan
I did some research online before choosing a program to follow. I wanted something with a relatively modest start and something I could fit around my existing training
I found a beginners course from the RunnersWorld – see RunnersWorldBeginner Half Marathon Training Plan
The half marathon training plan is aimed at those who can already run around 6 miles but would like to advance to tackle their first half marathon.
The training plan is set over 12 weeks and involves 3 runs per week, each week there is a short run, an intermediate run, and a long run.
In Week 1 I need to run 9 miles in total which feels a little daunting at the moment!
I like the fact that the distances start quite short, my issues with running have always been the impact on my more preferred styles of training.
The gradual step up in distance throughout the program appeals to me with one long run a week means I can hopefully juggle family commitments and kid’s football on Sundays!
I plan to diarise my journey as this type of training is totally new to me so hopefully, my experiences both good and bad can help anyone else looking to take on a similar challenge
The Great North Run Training Diary
Half Marathon Training Plan – Week 1
Week 1: Monday
Run: 2-miles
My first run for a long time, despite the very short distance, was all about literally getting the feeling of road running into my legs. The pace was slow as you can see from the mapmyrun but that does not bother me at all at this stage! Just glad I have started!
Other Exercise – Daily disciplines – 70 spider-man push ups / 70 squat pulses
Core / Abs –Featuring – Mountain climbers, leg Sliders, weighted side bends, overhead weighted sit-ups, and plank. ~10 mins work in total.
Stretching –Using a slant board I did some ankle, calf and shin stretches as I used to suffer from shin splints when I played football so trying to mitigate any risk of recurrence!
Week 1: Tuesday
Legs feeling ok today after the first run. Today is a workout day, I train in the morning before my children wake up so an early session which was a circuit featuring lots of plan, dumbbell, and barbell exercises from the Six Pack Revolution Training Program
General Fitness – 7 am workout, 45 mins – 6 rounds of the SPR workout “Monster”
Daily Disciplines – 70 spider-man push ups / 70 squat pulses
Week 1: Wednesday
Run: 3-miles
Very slow and steady pace, just trying to build stamina in the legs and get some mileage under my belt.
Wouldn’t say I’m feeling great and take me around 5 miles to get warmed up.
Decided that I need to invest in some new running shoes as my multiple pairs of Metcons and Nanos don’t quite feel like they are the right design for what will eventually become some long-distance running!
Other Exercises:
Daily Disciplines: 70 spiderman press-ups / 70 squat pulses
Stretching – Slant board, calf stretches, shin, and ankle focus.
Week 1: Thursday
My legs seem ok after the 3 miles yesterday, no workout today so just the daily disciplines and threw in a core workout
Daily Disciplines – 70 spiderman press-ups / 70 squat pulses
Abs / Core – 3 rounds 20x leg raises, toe taps and reverse crunches
Week 1: Friday
Another workout today and a repeat of Tuesday
Week 1: Saturday
Rest day, well I say “rest”, up at 5 am, kids put in the car by 5.45 to drive to 300 miles to Kent via Newcastle to collect my wife from Leeds on the route and go to a friend’s part before failing to find the hotel at 2 am so driving to my in-laws in Herts for 3 am and then leave for Northumberland at 10 am! Rest it was NOT!
Week 1: Sunday
Enforced rest day today after the events of Saturday night and with a 6-hour drive back to Northumberland.
I have a flight to London Monday afternoon so will have to fit in the long run as well as a workout before I leave for the airport!
Wrap UP
Week 1 was a moderate success, I am pleased to have officially started my half marathon training plan but i missed my scheduled 4 mile run so that will spill over to Week 2
Half Marathon Training Plan Week 2
Week 2 Monday
Nice bonus before I set off for today’s run, my Nike running trainers arrived. Picked these up in the sale for less than £50 which feels pretty cheap. I have just bought some basic running shoes at this stage and if I feel I need something a bit more high-end nearer the big day then I’m sure I will invest.
Run 4 miles – Hard work! Kept a steady pace and was dialed into a work call for most of the run! A good way to pass the time is one of those long calls where you only need to listen!
I tend to run in one direction for 50% of the distance and then back on myself. At the moment this means that the last mile back to my house is uphill which perversely seems to drive me on a bit and I am hoping that this will help build some much-needed endurance in my legs!
I found covering the distance ok today but psychologically setting out to run for 40 minutes feels a bit of a burden! Developing the patience to plod and grind out the distance feels like a challenge I need to overcome
Other Exercise 6-rounds Spartan Circuits. 45 mins.
Dailies – 80 spiderman press-ups / 80 lunges
Week 2 Tuesday
Away with work so no run or intense session just the 80 press-ups and lunges in the evening
Week 2 Wednesday
Run 2 miles
As I needed to get an early train into London, I decided that the best way to ensure I got a run-in at all today was to get up at the rather painful time of 4.45 am and pretty much head straight out of the door.
Exercising fasted is not something I like to do at all. I am one of those people that can eat a full meal 10 seconds after waking up but changing my mindset and approach is a bit part of this challenge!
I get the run done and make my train … Thank God for Coffee!
Thursday
Fly home and get another workout 50 Pull-Ups, 50 Deadlifts, 50 Clean and Press, 50 shoulder presses, and lots of core/plank work. I am limiting the amount of leg work for obvious reasons!
Week 2 Friday
Run 3 miles – This was a real struggle, so much so that I even botched mapmyrun and missed a middle section of my run. Think I set off too quickly and got a bit ahead of myself. Reminder to self, take it slowly, just get the distance done, and keep building stamina. Perhaps a well-timed warning ahead of 5 miles at the weekend!
Week 2 Saturday
Workout – 1 hour of circuits – Pull ups / Box Jumps / Push Ups / Clean and Press / Deadlifts
Week 2 Sunday
Run 5 miles
Decide to try running in the afternoon after kid’s football and a fair amount of nutrition. Taking the lessons from the Friday run, I set off at an 11-minute mile pace and just try to build a steady and slow rhythm.
Pretty soon I need a wee which is not ideal as I am running around a residential area. Eventually, at the 3.5-mile mark, I find a discrete alleyway and the world feels like a better place.
For the last 0.5 miles I could really feel the strain in my quads, the first pain I’ve experienced but pretty mild vs what’s to come I’m sure!
Really pleased to cover the distance and sets me up nicely for next week which is another 5 miler
Half Marathon Training Plan Week 3
Another 3 days away in London this week so a congested 4 day period to get my program workouts done around my running agenda.
Monday Week 3
No running today after the 5 miles yesterday and pleasantly surprised that my legs feel better today than they did last night
Workout – 6 am circuits, lots of plank and core work alongside plenty of shoulders and upper body work. 1-hour session which was good to get done
The afternoon flight is delayed so do not get into Heathrow until the evening, tired and with a backlog of work to catch up on, it’s an evening at the laptop
Tuesday Week 3
Travel into London for a 6.30 am start so no time to train.
Dailies in the evening – 90 spiderman push-ups and 90 glute bridges
Wednesday Week 3
2 Mile Run, another pre-5 am start to get the run in before leaving for London
Ran the first mile cautiously and then ran the second mile 2 miles quicker spurred on by a need to get back and showered and to the train station!
Today is day 59/75 on my Six Pack Revolution program, as we near the end the meals change and caffeine is gone….Combined with my early start by mid-morning am having major issues staring at my 3 screens with contact lenses. I resort to glasses and a small americano …
Week 3 Thursday
Run 3 – Sunday 6 miles, slow pace down to 11 mins per mile as I was worried that I would struggle after my legs feeling very heavy just two days ago already tired in the legs from other training. I encountered the first issue of needing a wee whilst running and had to find an alley to relieve myself. Quads very sore and tight but surprisingly ok the next day
Week 3 Saturday
Ideally, I’d have tried to get the long run done today but an appointment with the Audi garage and a family day at the beach mean it’s an early workout in my home gym instead.
Week 3 Sunday
Bit of a heatwave in the UK at the moment so up early and out for the run by 6.30 am, put in a bit more preparation today and planned my route which was conveniently routed via some public toilets!
Glad I went early as the sun was already up, and I was very pleased with today’s run. I kept the pace steady between 10-11 mins per mile and felt better than when I covered the same distance last week.
Noticed that my legs held up better than last week and my focus was aided by planning my route in advance. Naturally, I think I do prefer to exercise early in the morning as well
Half Marathon Training Plan Week 4
Week 4 Monday
4.45 am alarm, need to get the workout done before heading out the door to catch the 6.30 am train down to London
Training today is a 10-round cycle of 4 upper body exercises which is the penultimate challenge in my Six Pack Revolution program
Week 4 Tuesday
Another 4.45 am wake-up call, a few sips of water and stretches and I am straight out the door for a 2-mile run
Unsurprisingly stiff for the first mile and felt very heavy in the legs, I eventually warm-up and just like last week, an 11-minute mile is followed by a 9-minute mile.
The main objective today was just to get this done early in the day before the temperature rises.
Once home it’s a quick turnaround, shower and protein shake, and out the door by 5.45 am to catch the train to work.
In the evening I do a 15 min abs/core routine followed by 100 push-ups and 100 squats despite the humidity!
Week 4 Wednesday – Rest Day
5 am abs/core workout as the temperature seems far more amenable. That aside, rest day
Week 4 Thursday – 4 miles
I had to start the day early with a 4.30 am wake-up call so I could be out the door by 4.50 am. I managed to get a 4-mile run, which is my longest midweek run. Again, it took me a while to get warmed up and my legs only really started to find a rhythm after about 20 mins.
I checked my half marathon training plan and I should have actually run 5 miles but given the time constraints, I was working with which meant I had to be at Heathrow by 6.15, I am pleased with the outcome.
With all the issues at Heathrow at the moment, I end up being delayed on my flight home so end up getting my Spartan workout done at 2 pm. Another rush job, 10 rounds of upper body circuits, and I skipped burpees due to time and the 4 miles already clocked earlier in the day!
With all the issues at Heathrow at the moment, I end up being delayed on my flight home so end up getting my Spartan workout done at 2 pm. Another rush job, 10 rounds of upper body circuits, and I skipped burpees due to time and the 4 miles already clocked earlier in the day!
Week 4 Friday
Got a Spartan workout done first thing, lots of pull-ups, deadlifts, box jumps, push-ups, and clean and press.
Approaching the end of the Six Pack Revolution program with only 1 week to go, as the running ramps up it will be good to have a bit more rest in between runs. I will still be working out but the focus will shift to more complimentary strength work.
Week 4 Saturday
Early morning Spartan Workout and some stretching is done before a day in the heat at my son’s football tournament
Week 4 Sunday – Great Progress! 6 miles done!
Really pleased with how today’s 6 mile run went and the pace was good.
The first mile was my usual slow warm-up and clocked in over 11 mins but after that, an average of 10 mins with a 9min 30 time for the final was really pleasing and I felt pretty comfortable throughout.
To run for an hour non-stop 4 weeks after starting out on this challenge is quite brilliant and a perfect example of slow, steady structured progress.
Bring on next week!
Half Marathon Training Plan Week 5
Week 5 Monday
Heatwave in the UK and a 6 am flight mean another early start and an enforced active recovery day
I get my 110 push-ups and squats done in the evening as well as a 20 abs/core workout
Week 5 Tuesday – 3 miles
4.30 am wake-up call as I needed to get 3 miles completed before leaving for the airport as running later in the day is not an option given the UK registered temperatures in excess of 40 degrees for the first time on record!
The Run went well and the last mile was sub 9 minutes which I think is the fastest split of my training so far
In the afternoon I braved the heat and completed a 50-minute spartan workout
Week 5 Wednesday
I am feeling lethargic today after a double session yesterday and a significant adjustment to my diet. It runs for 3 days which will then see me complete the Six Pack Revolution 75-Day Program. No Caffeine and reduced water intake are very challenging indeed, I can handle the nutritional restrictions no problem but I feel like I’ve hit a wall.
I managed a workout but it was very tough and I really just had to get through it!
Week 5 Thursday
Today should be a 5-mile run but I am now not going to run until the 7 miles on Sunday, I need to refuel on Saturday once I have completed my other program and need to give that my best shot before shifting focus over the weekend
I managed to get another workout and abs/core session done. The workout is another struggle but I get 4 rounds of battle ropes, push-ups, dips and plank and will now rest until Sunday!
Week 5 Friday
Rest day. Instructions per my Six Pack Revolution Program. Only 1 day to go on that!
Week 5 Saturday
Today was all about finishing up my 75-day Six Pack Revolution Journey (see post here), this was a huge success and I am delighted with the outcome.
I have a rest day, and once the final photo has been taken I give myself the day off and eat lots of food, and just enjoy the sense of achievement.
My Half Marathon Training plan now takes top priority though and I will be back at it tomorrow!
Week 5 Sunday – 7 Miles
Head back in the game, interesting how one day of reasonably liberal eating (& 1 beer) has a noticeable impact on energy levels and hydration.
I didn’t really find my legs until mile 4 but was pleased that I got through the distance and felt reasonably ok throughout.
I am happy with the consistency of my pace. Mile 1 and mile 3 were identical at 10:41 so a slightly quicker first mile than I have been doing but as I mentioned earlier took me a little longer to get going and miles 5-7 averaged around 10:10
Pretty confident this is the furthest I have EVER ran in one go!!
Half Marathon Training Plan – Week 6
Monday Week 6 – Rest Day / Travel
A challenging start to the week but the practical reality of having 3 young kids – I fell asleep on the floor of my son’s room at around 10 pm (they are enjoying the fact they are now on summer holidays), I was then woken at midnight by my daughter, spent an hour getting her to sleep, went downstairs to pack my bags for my early start Monday and there she appeared, still awake! Got me some pillows, went to sleep on her floor, and woke up at 1. Finally went to my own bed. The alarm goes off at 4 am for a 4.30 pick up to the Airport
Tuesday Week 6 – 2 miles
Up at 4.30 to get a short run before heading to London. I had a few sips of water and a snickers protein bar before leaving the house in an effort to generate a bit more energy. My legs are very stiff for the first mile and I can’t say I enjoyed it that much, but it feels good to have gotten out and done it when I get home.
I have a busy day ahead of me at work and an evening flight home tonight so do not expect to get any further exercise done today. Back in the home gym tomorrow though!
Wednesday Week 6
I have decided to follow a functional athlete’s program for the next two months, the functional bodybuilding workout structure looks great and builds on my recent development and fitness gains. I was planning to bulk up a bit but that is somewhat detrimental to my running ambitions. So, functional bodybuilding it is!
Thursday Week 6 – 6 miles, GREAT PROGRESS, 9MIN 30 SECS AVERAGE SPLIT
Well, this was a pleasant surprise, by far my best run today clocking 57mins for 6 miles!
Having missed the midweek run last week due to being on a restrictive diet ahead of finishing up my Six Pack Revolution Program (see post here), this run was set to be my longest midweek one by some margin ( 2miles / 50% )
I got up typically early and had a protein shake and then 30 mins later a snickers protein flapjack which was about another 30 mins before I was due to leave the house.
With a downhill start, I decided to go a little quicker than usual and clocked 9min 58 secs for the opening miles which was 40 seconds quicker than my opening mile on my weekend run and 1 min 15 secs quicker than the first mile split on my 2-mile short run two days ago
I seemed to find a nice rhythm and therefore just kept going at the pace!
I was absolutely delighted to be able to keep going for the best part of an hour and I shaved 5 minutes off my 6-mile time from just 10 days ago (see Week 4 Sunday run above) at the time I was very happy with 1h 2 mins! Last mile sub 9 miles as well!
My goal is to now try and keep to close to this pace on Sunday when I think I have 8 miles scheduled!
Friday Week 6
Legs feel good after yesterday’s run. I managed to get a functional workout done before work , lots of cleans and pressing. Figured if I am going to need some drop pads to protect the flooring and my bar as well as absorb the noise!
There’s a couple of brands i tend to lean towards , as Bulldog Gear are currently running a 20% Summer promotion i decided to go for these which post discount come in at ~£120
Saturday Week 6
No run today , got a 50 min garage workout done which was a combination of upper body strength work and conditioning work.
I have also unboxed the treadmill – couple of issues ! – It’s bigger than I thought it would be and looks a little challenging to put together!
Sunday Week 6 – 6 Miles
Another 6-mile run today, having changed my non-running workouts this week and felt a little stiffer in the legs before setting off today so I was a little concerned. I also had a huger 20oz Porterhouse Steak last night and was out quite late home so feeling a little heavy/dehydrated
Anyway, enough of the negativity, here’s how the run went:
It was WET! Rained the entire time and got quite heavy.
My apple watch was dead so using my phone was not ideal but did mean that I just focused on running and wasn’t glancing at the display every couple of minutes.
I ran the same route as Thursday, basically to Newcastle Airport and back and despite the conditions and not feeling quite as energised, as usual I find the subtle power of the mind to be quite remarkable as just the knowledge and experience gained from the run 3 days ago seemed to carry me through and I ended up only 9 seconds slower this time around which all things considered, i was very pleased with
I am now at the halfway stage of the Runnersworld Beginner’s 12 week half marathon training plan , my brief thoughts so far –
- Training is going well
- I have run further in a single run than I have ever managed before
- Consistency is critical , i have missed one run so far (I think!)
- Focus on getting the miles done and dont get fixated on times and going hard
- Not all runs will be easier than the last one
- I seem to perform better when I start quicker and maintain speed
Plan for the second half of the plan to not miss a run and stay injury fee
Oh and do more stretching and warming up!
Half Marathon Training Plan – Week 7
Monday Week 7
No run today but I begin a new strength training cycle on my functional bodybuilding program.
Today’s focus is squats and building to a heavy 8 rep max. Now, I have not squatted with weight for a few months and I am more than a little concerned that I don’t end up with extremely sort DOMS in a day or two and wipe out a few scheduled runs. I, therefore, decide to only work up around 60% of my 1RM in the hope this doesn’t cause me any issues. Time will tell!
Tuesday Week 7
Work up at 3.45 ahead of my 6 am flight to London, this meant I got a decent meal in before leaving the house but it has been a hard day! Lots of coffees managed to eat pretty well. I am staying in my in-law’s house whilst they are away so had to source some food on the way home for the evening and tomorrow morning
My food on the go –
- 200g smoked salmon
- 1 packet of microwaveable rice
- Bowl of peas
- Box of Quaker oats
- Carton of Almond Milk
- 500g of Fage Greek Yogurt
DOMS update – legs/groin pretty sore, not terrible but I can definitely feel it! Should be a 4-mile run today but I’m so tired in the evening that I Just about manage to make this post and then I crash
Wednesday Week 7 – 4 miles
After 6 hours of sleep, I wake to feel much better and energised. Unfortunately, my legs/groin are still tight but I figure I need to get 4 miles done and as I am already a day behind, there really is no other option but to get out there and give it a go.
I leave my in-law’s house at 6 am and cautiously set off, the first mile is incredibly tough and slow and I almost quit. I stop at the main road for 20 seconds or so for a very quick stretch, I have only managed 0.47 miles according to mapmyrun so decided to treat this as a mock scenario where I have 3.5 miles to go on race day and feel shattered but need to keep going! Comical really as I haven’t even managed 0.5 miles but it seemed like a good idea!
Anyway, things start to pick up a bit as I hit a little descent which allows me to pick up the pace as well as continue to loosen up my muscles and as I hit the 1-mile milestone in 11mins 45 secs so more than 2 mins slower than my recent pace.
Moving better I start to get back on track with my standard pace which is around 10 mins per mile and end up up averaging 9 mins 50 secs for the last 3 miles.
That was hard work but pleasing to have battled through!
Horrendous 1st mile but kept going!
Thursday Week 7
After a delayed late flight home last night, today is back to the home gym with deadlifts and a met-con session first thing in the morning. My legs are still a little stiff but I’ll rest up for the rest of the day and hopefully be well placed to take on a 6-mile Friday run!
Friday Week 7
Saturday Week 7
Another 6 miles logged today, this one felt hard on the legs and I assume this is due to all the functional work I have been doing recently
I decided to try and start a bit quicker and loaded up on carbs before the run taking in 100g oats / 1 banana and some peanut butter about an hour before the run and ate a cliff bar just before setting off.
The first mile at 10 mins 20 was quite quick for me and I kept the pace going but it did feel tough at times
Bit slower than the last few 6 mile runs
Average pace – 9:48, the last two miles averaged 9:26 which is about in line with my recent 6 mile pace.
Sunday Week 7
Half Marathon Training Plan Week 8
Monday Week 8
Ok, so I figured the only time I’ll get to workout before Weds is if I get up at 3.15 am and get into the gym at 3.30. So, that is what I did.
I managed to get to bed at 21.30 on Sunday evening so 6 hours of sleep is as good as I can usually expect so although it sounds crazy, there was some degree of logic
I got some decent functional circuits in and was out by 4.10, had breakfast, showered and was picked up at 4.45 to go to the airport.
Long day in London and I hadn’t anticipated the weather being so warm but all good and I was asleep by 21.00!
Tuesday Week 8 – 2 Miles
Short 2 miles run in the morning, now this was not nice, my legs were so stiff. The average pace was 11.08 so way slower than my usual 6-mile pace but at least I was committed enough to get up at 4.15 to get it done!
Wednesday Week 8
Back home and in the gym, focused on some leg work – squats and lunges as well as some deadlifts
Thursday Week 8 – 5 Miles – Good Pace!
Got out on the road by 5.30 to try and get ahead of sunrise and the UK Heatwave!
My wife had a 6.30 work call scheduled so I had to cut my programmed 6-mile run short by a mile and get 5 done
Psychologically this was a good one as I kept to my usual 6-mile course but knew I wasn’t going as far so I went a bit quicker than normal and spent a bit more time stretching the legs before setting off which seemed to help my opening mile split
The run did feel challenging but looking back at the split times this was a quick run for me so that would explain some of the fatigue I felt
I am conscious that I should probably switch up the route a bit so i think i will change it for next week
Friday Week 8
Functional workout – wattbike / deadlifts / push press followed by 2 upper body circuits and closed with 4 rounds of 2 Mins Wattbike / 5 Deadlifts (80kg) / 10 Devil Press (15kg)
Another very hot day!
Saturday Week 8 – Beach day, gym but no run!
5.30 am gym session, strength session was programmed as heavy squat so I skipped that given my GNR schedule
Ended up doing 3 circuits for 4-5 rounds and about 50 mins work
Out for the day with friends, enjoying the beautiful Northumberland coastline!
Get home in the evening, pretty exhausted and dehydrated!
Sunday Week 8 – The big one DELAYED
DISASTER!!! – I have woken up with nerve pain down the back of my right leg and in my lower back. I assume this was from a few rounds of lunges and weighted box step-ups combined with walking around all day in flip flops
This is my first setback of the program so far.
My family leave for 3 days to go and stay with friends so I had some time to really go hard on training, I am absolutely gutted at the moment.
Rest and Ice is the plan and I’ll have to see how things feel tomorrow
Note – Ended up doing 15 mins at a very light pace on the Wattbike and 5 rounds of Bench Press / Pull Ups in the evening. Followed by ice on my leg!
Half Marathon Training Plan Week 9
Monday Week 9
My hamstring feels a bit better but still some discomfort, and it now feels like my lower back and glute are the issue which is a recurrence of an old niggly injury I’ve had before.
No exercise today. Sadly.
Tuesday Week 9
My leg feels better but the pain in my lower back and hip is still there.
I decided to give it a test run and do two miles, I wouldn’t say it was great but there were no issues and the pace was reasonable all things considered
Wednesday Week 9
No issues from the run but the pain is still there
I chose to do a functional workout today – heavy Bench Press building to a 5 rep max (100kg) and then a few different circuits – pull-ups, thrusters, Russian twists, push-ups, hanging leg raises and pull-ups with lots of Wattbike so still very little lower body focus
Update – By the evening I am starting to feel more pain again, I think the thrusters were a bad idea, I had planned to run 5 miles tomorrow but will need to review things in the morning
Thursday Week 9
Not Good! My Glute/Hip/Leg has been aggravated so no run today and I am really losing momentum here
Did 15 mins of glute activation exercises with my 5-year-old daughter – bridges, leg raises, one-legged bridges, and side planks with leg raise. I hope the issues are caused by tightness and relative weakness vs other body parts
My wife and i have a nice dinner booked with friends tonight with what looks to be a spectacular tasting menu so I am hoping to enjoy the food and limit the drinks and try and get out for a run tomorrow
Friday Week 9
Well, last night the tasting menu at Restaurant Pine was superb, and I thoroughly recommended it, the creativity and work that goes into each course are incredible!
The agenda for today is light Wattbike followed by Glute Activation work but no runs or functional training which is killing me!
Saturday Week 9
A few of us in thoe household are not feeling very well so it’s a restful day and nothing too strenuous
Sunday Week 9
Not feeling great still but manage a bit of light circuit work in the morning before we take friends to see Newcastle United vs Manchester City which turns out to be absolutley epic match, finished 3-3 with lots of quality entertainment
I decided in the evening that I need to get back out on the road and test the injury so tentatively set myself the target of running 10 miles tomorrow.
Sounds a little crazy as I have not gone beyond 7 miles yet but my wife is away Tues-Fri next week so running options will severely limited!
The treadmill set up has been delayed as we (the kids!) have lost the safety key before it has even been used, so trying to source a replacement as the standard flat magnetic options do not work!
Half Marathon Training Plan Week 10
Monday Week 10 – The 10 Mile Test!
Ok, so this is the big test day!
I aim to run 10 miles, which is 3 miles further than I have ever run!
The weather is dreadful, dark and pouring rain, not sure if that is a good or bad thing but the temperature is fine so I go for it!
Preparation – GIven the nagging injury and daunting target I prepare more thoroughly by stretching for 15 mins, dynamic and static, and I take on a lot more carbs than previously – my standard breakfast of 100g Oats / 40g Whey Protein, Peanut Butter and 1 Banana about 90 mins before I set off and have a cliff bar in my pocket to help me on the route. What I don’t have is any water but hey-ho!
My route is a familiar one, it’s basically my standard route extended out by an additional 2 miles (4 miles total), which is intentional to give me some reassurance on the way back!
As the image shows, I made it!
This was really tough though, I am really happy with the pace and the achievement but the realisation at 6.5 miles that I had only managed a quarter marathon at that point was particularly hard to accept and suggests I still have some way to go before I can say I have cracked it!
I found my lower back held up ok but my hip flexors and quads were really struggling from mile 7 onwards.
The challenge now is that my wife is away on business and I am having some time alone with the kids so going out for runs for the next 4 days will not be an option.
Knowing there would be weeks like this was why I purchased a treadmill but bizarrely the safety key that is required to actually use the thing is missing! I haven’t even managed to use it once! So, I am waiting for a replacement to arrive after initially ordering the wrong piece! My kids swear blind they haven’t moved it!!
The plan is to get another long run next weekend once my wife returns and anything else is a bonus.
Tuesday Week 10
My legs feel a bit stiff but not too bad given the achievements from yesterday
I am feeling a bit of heightened pain in my lower back so clearly, there is an issue but thankfully it doesn’t feel like this will stop me from training and completing the objective so that is some consolation.
My wife is away on business so I am off work with the kids all on holiday so we take advantage of the beautiful weather and head to the beach to enjoy the Northumberland coastline!
Wednesday Week 10
Another beach day with the kids is on the agenda.
I squeeze in an early workout, mindful of the back injury, the focus is on the upper body (shoulders and triceps).
Had a really lovely day, one of my best mates from School is staying in Northumberland with his family and we spent all day on the beach, the 5 kids just play the entire time together looking for crabs, exploring in the sand dunes, playing in the sea… it’s just a lovely day and rounded off with a McDonald’s which my kids enjoyed! Just a shame my wife was missing!
Thursday Week 10
Rest Day. At home with the kids and then a few errands, kids swimming etc
Friday Week 10
Early Workout, another upper body session, still keeping away from the lower back
Take the kids to the beach nice and early, the weather is perfect. We meet our friends and have another lovely day. Fresh smoked kippers on the beach, pretty much straight off the boat, then crab sandwiches and rounded off by fish and chips for dinner! Amazing.
My wife arrives back at 8 pm and comes straight to the beach off the train from London and we sit and chat while the kids play until it gets dark and cold. Terrific day!
Saturday Week 10
Rest Day. Family day, friends over to visit before they head home. Kids play in the garden and we have a huge barbecue and watch lots of sports!
Sunday Week 11
Early workout in the home gym and some good news, the treadmill is now working. I try it out with 15 mins fasted cardio walk, love the IFit interface and will get this fully functional when I return home in a week’s time
Today is a bit rushed as I take my eldest son to football (he scores 2 goals in a 3-1 win and was superb!) before we drive 300 miles to stay with my in-laws for 6 days down in St Albans. I plan to get a long run in tomorrow to make up for the last week
Half Marathon Training Plan Week 11
Monday Week 11
Staying at my in-laws for a few days so it’s an early run, volume has really fallen off a cliff so no choice but to go for another long run. Decide to go for 10 miles.
Wake up at 5.15 am, eat some oats/whey and Peanut butter at 05.30, drink a bit of water and take a Cliff Bar with me … not the best preparation but I keep telling myself that if I can run 10 miles dehydrated then I should feel a lot better on the day!
The dynamic of running from a different location hit me straight away, when I leave my house back home it’s downhill immediately which allows me to set a decent rhythm and pace. It’s the opposite here, uphill straight away and then a winding bridge over an A road which is also rather unpleasant.
I must admit this was not a particularly enjoyable run, I mapped my route and decided I would run the 3 miles to Verulamium Park in St Albans which is a really beautiful park and holds a lot of fond memories from our time living in St Albans when our kids were very young and run 4 miles around the park before heading back to my in-laws.
This meant I had to think and keep deciding on where to go which is a waste of energy!
I have also not been feeling great and needed 3 toilet stops during the run which added to the discomfort and mental stress!
This route was also a lot more hilly (is that even a word) so all in all pretty challenging and I found the 4 miles of the ad-hoc route around the park really quite dull and painstaking
The results were pleasing in respect of getting the distance done, the time was 6 mins slower than my previous 10 miler but I needed the miles after a 6-day break so I have to take some positives from that and I have added some resilience to my running experience! Am I confident for September 11th at the moment – NO! Cautiously optimistic is probably the best I can do at the moment!
Tuesday Week 12
Legs are stiff today, quads and hip flexors are very tight
I take a 25 minute fasted walk before the family wake up before heading out for the morning and then we all go to the Harry Potter Studio tour in the evening which was rather lovely and also very expensive!
Wednesday Week 12
Day trip to London with the kids to see Matilda at the Cambridge Theatre which was fantastic. Meet my parents in London as well which was an added bonus. A long day!
Thursday Week 12
Back to work after 2.5 weeks off.
Early morning fasted walk and some stretching before getting the train into London and spend the day in the office. Missing the gym!
Friday Week 12
Working remotely so decided to go for an early morning run.
Really did not feel it and realised after about 2 mins that 2 layers were not required as I begin to pour with sweat!
My running plan has 2×2 mile runs scheduled this week but sandwiched on either side of a 7-miler so I am somewhat adrift again as real life gets in the way!
Anyway, 2 miles is better than nothing and hopefully, I can get out again tomorrow morning and cover a more meaningful distance!
Saturday Week 11
I planned my day late last night which always makes such a difference to how I get up and adds such a sense of purpose
5 am I go out for a fasted 25-minute walk, it’s now very dark at this time but by the time I get back the sun is rising and I feel great! I follow this with a 10-minute sequence of mobility stretches, just following a routine from youtube and then it’s oats and coffee at 6 am
6 am – 7.45 I dedicate time to writing this blog and as I type my intention is to go and run 9 miles which will be my final long run before the big day in 8 days’ time! I will update you later on today!
Well, I made it, 9 miles in the Bank and a pretty decent time (for me!). I even managed to finish before the Diary of a CEO podcast with the Liver King finished.
I slightly misjudged the weather, I usually run earlier in the morning so had to deal with a fairly hot St Albans!
Usual issues on this route with an uphill first mile which I ran in just over 11 miles so to squeeze in with an average under 10 mins across the full run was quite pleasing.
I also ran the 8th mile in 9 minutes flat so hopefully, I can get closer to low 9 minutes on the day.
That said, I was shattered by the end so to think that I will still have 4 miles to go on Sunday is actually quite concerning!
In the afternoon we drive to Berkshire for my sister’s 40th Party and then leave at 9pm and drive home to Northumberland, arriving home at 2.30am. It has been a productive and fun day. I expect tomorrow will be a rest day!
Sunday Week 11
Get up a little later after a late finish last night. Still manage to get a fasted 25 minute walk in as the rest of the family also have lie-in.
The morning is spent taking my eldest son to his football match and then the kids go to collect their new kitten so i squeeze in a short upper body workout (arms only – still not wanting to risk any injuries)
I have a 4am start Monday as I’ll be flying to London so next run looks like 2 miles Tuesday morning.
Half Marathon Training Plan Week 12 – THE FINAL WEEK!
Monday Week 12
Wake up at 4 am, do a 10-minute fasted walk on the treadmill and then it’s off to the airport.
Conscious that I haven’t really got a plan for race day so I really do need to get that sorted over the next 48 hours
Tuesday Week 12
10 mins mobility stretching
2-mile run
I thought I had run a bit quicker than a 10.05 split but given it was 5.30 am and I had only consumed a Cliff Bar and a few sips of water, the time is probably quicker than I usually run under those conditions!
Wednesday Week 12
10 mins mobility stretching in the morning
The evening flight out of London was delayed by 90 mins so I get home just before midnight which is not ideal as I must run 5 miles tomorrow morning
Thursday Week 12
MY FINAL TRAINING RUN!
5 miles in the bag and I can now rest up before Sunday
That completes my 12-week training course. I have found the RunnersWorldBeginner Half Marathon Training Plan to be really effective and manageable. Although I definitely would not now call myself a runner, I have enjoyed having a clearly defined objective to work towards. Overall I am delighted with my progress!
Friday Week 12
20 mins of fasted cardio and 10 mins of mobility stretching before breakfast.
Staring to increase carbohydrate intake by adding an additional bowl of oatmeal and a serving of rice to one of my main meals. I will maintain and increase my carb intake until the morning of the race.
I also squeezed in a few slices of birthday cake as my middle child turned 7 today!
Saturday Week 12
20 mins fasted cardio and 10 mins mobility before breakfast.
Keep my carbs high and around 500g for the day with 2x bowls of oatmeal, weetabix, pasta and rice
THE GREAT NORTH RUN 2022 – THE BIG DAY
I get up at 6 am as this allows me plenty of time to eat my usual breakfast which is probably quite heavy so I figure eating around 5 hours before the start will be ok.
Breakfast 1 – 100g oats, banana, peanut butter, almond milk
It must be adrenaline or nerves but my stomach is very unsettled and after plenty of toilet visits I feel sufficiently composed to take on some more carbs
Breakfast 2 – Manage to eat again at 9 am – 2 scotch pancakes smothered in honey and banana
Get my race gear ready, I must admit I haven’t spent too long thinking about this. I am not really changing anything – same trainers and shorts as normal and in order to mitigate any risk of discomfort from the charity running vest, I will wear a skin underneath.
I spent about 30 seconds selecting two late 90s DJ sets from some old raves I attended back in the day … these will keep me going!
During training, I tracked my runs using mapmyrun on my apple watch and carried my phone in my hand. I don’t think carrying my phone in this way is particularly efficient but as I said earlier, I am not changing anything for the race.
In terms of race nutrition, I know there are water stations on the route so I am just taking a cliff bar in my pocket and that will have to do. No gels or sweets.
The Start Line
The race is scheduled to start at 10.45, my wife dropped me very close and instantly I can just see a sea of people and it quickly dawns on me that it is going to be a long time until I make it to the start line.
There is a really positive atmosphere despite the very recent passing of the Queen which at one point had looked like it might lead to a full cancellation of the event. There is a spirited and rather emotional national anthem played just before the official start and then we make our way very slowly to the start line!
Learning Point – If I ever do this again, arrive earlier!
Crossing the Start Line
First Mile , shin , toe , worry
Miles 4-6
Busy , feeling good, overtaking , finding gaps
Miles 6-9
Harder , steady , temp rising
MIles 10-12
Bit of hills, lots of walkers,
Last Mile
Crowds, not sure if family, memories, tried to push hard and enjoy the atmosphere but it was bloody hard, saw a few faces … final 500m seemed so long
Crossed the line, very hard, discomfort, lie down, hungry and thirsty, charity tent, so sweaty,
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