Jæja þá fer allt að verða klárt fyrir morgundaginn þó að dagurinn hafi ekki byrjað alveg eins og ég hafði hugsað mér .... (vaknaði með smá kverkaskít í hálsinum í nótt og svo gaf síminn upp öndina þegar ég var að uppfæra stýrikerfið !!!).
En eigum við ekki að vona að það versta sé yfirstaðið og að hálsinn verði góður á morgunn :P
Ég minni á að nú er erfiðisvinnan búin og á morgunn eigum við bara að njóta ;) Ég mæli með að gera hlaupadótið klárt í kvöld fyrir morgundaginn (hlaupanúmer, flögu, næringu, vasalín, plástra og aðra nauðsynlega þætti) og næra sig vel 2-3 klst fydir hlaup og taka svo góða upphitun fyrir startið.
Annars óska ég öllum góðs gengis á morgunn og minni á að hægt verður að fylgjast með mér í hlaupinu á sportvöru snappinu og instagramm story hjá Hleðslu.
- snapchat: sportvorur
- Instagramm: @Hledsla
Who is heading to @thrivefest this weekend? We have you covered. Pick up this Ronhill Trail Torrent easy to store water proof Jacket ideal for running, walking and for this weekend @thrivefest. We have teamed this up with Bodyism Nathalie Legging which are perfect for all the weekend yoga moves. We are feeling generous and to celebrate the weekend we have reduced this jacket 87.50 €175.00 saving 50% and we have added 4 @thrivefest tickets to your purchase 👏👍🏼❤️( legging not reduced) #groovefest#thrivefest#ronhill#yoga#weekendvibes#weekendwellness
Marathon Training Day 25 - Tempo Intervals - 4x 2k with 400m recovery
That was a hot one!!! And it also felt pretty tough too, tougher than I was expecting a tempo session to be. The miles are starting to mount up and catch up with me a bit now I think, which is part of why it felt tough. Also I'm running the warm up too fast which doesn't help either. Also, it was hot out there today, and I ran this fasted which again all adds up to why it felt hard. And looking at Strava I realised the final reason it felt tough, that's the fastest average pace I've ever run that course over, on an interval session which includes the warm up, recovery periods and cool down!!! Makes you wonder what the hell I was messing about at all the other times I've run this course, and I've this course A LOT (presumably the real answer to that is not running 50 mile weeks 😂). Rest day, maybe a bike ride or hit the gym I'll see how I feel when I wake up. Then it's parkrun on Saturday and a double run day on Sunday, half marathon in the morning and then head out again in the evening to make up the miles.
Onwards and upwards 😊
So this just popped up on the other side (facebook), one of the "one this day" things.
This was 3 years ago today, when I finally hit 10% body fat. The original post said ... Less than 2 years ago this would have read about 40 or 50. Some time, patience, dedication and 72kg later and I'm finally in the 10% body fat club.
If I can do it, anyone can. ... I can't think of a better way to sign off now so, see above ☝️☝️☝️
Marathon Training Day 24 - Easy Run
Or it was meant to be an easy run anyway. I guess the lesson I learned from today was to not go out for an easy run in a bad mood. I set off at anything but easy run pace, the first 2.1 miles in 16 minutes. Once I'd given myself a kick up the arse for being an idiot, and talked myself out of the idea of using this run to see how long I could hold 8 minute miles for, I knocked the pace back a bit and relaxed.
That's today done, and I feel a bit better for getting the run done even if I am still annoyed with myself for going off like an idiot at the start.
Onwards and upwards.
Þá er hlaupabolurinn komin í hús, kisi sáttur með bolinn og allt að smella fyrir maraþonið á laugardaginn :). Núna eru aðeins 3 dagar í hlaupið og flott að taka eina eitt lauflétt hlaup í dag/morgunn og prófa búnaðinn og hraðann en annars fara að huga að hvíldini.
Mig langar að deila með ykkur nokkrum punktum sem ég fer eftir, svona rétt fyrir keppni. Aldrei að vita nema þessi atriði getað hjálpað til hjá þér á lokametrunum: - Kæla fætur/líkama í ískari/baði eða sturtu 1-2 á dag (3-5 min)
- Teygja vel 1-2 á dag = stífur líkami skilar seint árangri.
- Trappa niður æfingamagn = 1-2 létt hlaup vikuna fyrir hlaup (Halda sér léttum). Góðu lagi að taka göngu og taka laufléttan hjólatúr.
- Borða og drekka vel, ekki velja þungar máltíðir rétt fyrir hlaup og ekki prófa ný matvæli rétt fyrir hlaup.
- Prófa búnaðinn með léttu hlaupi 3-5 dögun fyrir hlaup.
- Skoða hlaupaleið vel = hvar eru brekkur, drykkjastöðvar og beinir þægilegir kaflar.
- Losa sig við allt stress = afslappaður líkami skilar þér alltaf tægilegra hlaupi.
- Passa að lyfta ekki þungt á fætur rétt fyrir hlaup.
- Græja Playlistan, búnaðinn, drykkjarbeltið, gelin og fleira í þeim dúr.
Að lokum óska ég ykkur góðs gengis og sé vonandi sem flesta á Fit & Run hlaupahátíðini á fimmtudaginn og föstudaginn en ég verð þar með Sportvöruteyminu ;) P.S minni á að heita á strákinn, en fyrir hverjar 1.000 kr mun ég jú taka 5 upphýfingar - 10 armbeygjur og 15 kviðæfingar daginn eftir hlaupið og stendur söfnunin núna í 7.000 kr :) - https://www.hlaupastyrkur.is/einstaklingar/keppandi?cid=54088 dagskrá: 42,2 km í Reykjavíkurmaraþoninu 🏃🏃 #Sportvörur#Rehband#Dansport#Ronhill#saucony#heilsa#terranovahealth#beetit#Hleðsla#Fitnesssporticeland#teamfitnesssport#42k#justdoit#neverbackdown#Fit &run
If I just bend my leg a bit and poke my #butt out, it looks like I actually have some shape there! Amazing eh? 😄 Don't be fooled by all the images you see, yes some are genuine but reality is we are all beautiful people. All shapes and sizes. Mental and Physical Health come hand in hand, one without the other just doesn't equal #happiness . Do what YOU love, follow #positive people, focus on your own goals and be inspired to be the best version of yourself. This image is just playful but it also makes me #happy because I feel my body is changing and getting stronger which I love. I lost all #strength and #muscle when I had #anorexia and finally I'm back mentally and physically #stronger than ever before. To all you #beautiful people, you're capable of more than you can imagine. You just have to go out there and kick some arse (including your own) to get there 💃🏼😘 If you fall, get back up, again and again and again. #Persistence is key. You'll get there! Truuuust me!!
Marathon Training Day 23 - Threshold Intervals
This is an easier week than the previous two weeks, so the plan for today was either an easy long run for an hour, or an hour with intervals thrown in. Everything is feeling pretty good still considering I've run further in 2 weeks than I've ever run in a month before, so threshold intervals it was. The faster end of threshold is 7:25/mile for me, but as these are 1 minute run with a 1 minute recovery I set out for an average interval pace a bit quicker than that, so somewhere between 7:00 and 7:20 and after a quick look at Garmin I'm pretty sure I'm in the middle of there with an average of about 7:10/mile.
Now I know I'm not supposed to go fast during these intervals, it's about running at a fast but controlled pace, but be honest we all push it on the last one don't we? Or is that just me? Either way I was pretty happy with the final effort on an undulating road coming out at 1 minute with an average pace of 6:06/mile 🏃♂️😊 Next up is an hour long easy run tomorrow morning, bring it on 😎
I totally forgot to do this yesterday, but I remembered before my run this morning, so here it is my @run_around_europe tracking of my marathon training mileage.
Week 3 Done
Race Distance 26.2 miles
Training Distance 147 miles (53 in week 3)
I'm a bit late posting this today, but here it is, my weekly mileage for last week. Not quite the record breaker of last weeks 56 miles, but still a decent effort. You have no idea how much I NEVER thought I'd ever say I ran back to back 50 mile years, but I can now say that I've just run back to back 50 mile weeks 😊
Maybe last week was a few miles shy of the previous week, but it did see me set new PB's over 5k, 10k, 15k and 10 miles all in the same day (2 runs on Sunday) so I'm happy with that for a few miles less in the week 🏃♂️😊
My second #relive video of the day, and I only share them when something good happens. So why am I sharing this?
Well after setting new PB's over 5k and 10k at the Draycote 10k I went out for another run this evening and ... ... New PB's over 15k and 10 miles tonight!!! New PB's over 5k, 10k, 15k and 10 miles in the same day isn't going to happen very often, so make the most of these videos today 😉😂
Now that's what I call a successful days running. New PB's over 5k and 10k this morning, and new PB's over 15k and 10 miles tonight.
I don't give myself a pat on the back and a well done very often, it's just not my way. But setting new 5k, 10k, 15k and 10 mile PB's in the same day ... I'll be going to bed pretty happy tonight.
Big thanks to my running buddies tonight, @ballachee and Luke for dragging me around to those PB's 👍
@lu_belda, una de les nostres entrenadores, des del Pico Pacino, Sallent de Gállego, Pirineus aragonesos.
@lu_belda one of our coachs in the trailschool at Pico Pacino, Pyrenees.
I only share these for things that go well or they're out of the ordinary, and this was both a new 10k PB and 5k PB in a 10k race, so I'm more than happy to say I think it went well and it's definitely out of the ordinary 🏃♂️😎 Also factor in I'm training for my first marathon, I ran 55 miles last week and a good 30+ already this week including 10 miles yesterday, which meant my legs felt really heavy before the start and I set off with the intention to push at a good pace til my legs gave you then ease off and ultimately be happy to get home in anything under 55 minutes and you'd be right in guessing that I'm pretty pleased with this ... just chilling out now before heading out for long -ish run this evening 😊
First proper look at Strava after Draycote 10k this morning and I've just realised that not only was this a new 10k PB but also a new 5k PB - how does that work?? What this tells me is that I really need to get my finger out at parkrun next week now. If I can hold 7:30 miles for 6 miles today, then why can't I do it for 3 miles at parkrun?
Marathon Training Day 20 - Easy Run
I did something a bit different on my easy run this evening, and that's paced it by heart rate zone rather than a pace zone, and I've got to say that I'm pretty pleased with how it went.
It's pretty hilly out where I am so it's always hard to keep my heart rate in the "easy" zones (Garmin zone 1 and 2) but I was pretty strict with it tonight, not letting it get into zone 3 even on the hills. So to end up with an average pace in the 8:40's and heart rate of 142 I've gotta say I was pretty surprised by that.
As I said I don't normally pace things on heart rate, that's because I've done it a couple of times before (but not recently) and the time/pace has always been really slow, thanks to those hills I mentioned. So to suddenly find that today I've done 4.4 miles at what is basically my half marathon PB pace AND kept my average heart rate at a respectable level of 142 - goes to show how my fitness has kicked on this year I guess. Maybe, just maybe, there's some life left in this old dog yet