Weekly training recap: Monday 25th May – Sunday 31st May

I almost don’t want to post this training recap as we really haven’t been very good this week! It has been a very busy week for us and we haven’t managed to do 2 out of our 3 training runs which is pretty poor, but we’ll keep going and try to add an extra run in during the coming week to make up for it a little.

Monday:

Did a hilly 5k to help build the strength in our legs ready for the Caerphilly 10k which is a rather hilly course! Average pace: 12’56” per mile.

IMG_2418

Tuesday:

Amy did 1 hour of cross training (in the form of a workout dvd). Gideon had a rest day.

Wednesday:

Rest day

Thursday: 

Should have done 4 miles today, no excuse for skipping it really other than we just weren’t feeling it.

Friday:

Rest day

Saturday:

We should have done 5 miles today, but after attending a wedding the night before and then having to drive 200 miles to London we decided to stay in bed instead of get up for our run. We did do a lot of walking when we got to London though, so at least we weren’t sitting on our bums all day!

Sunday:

Rest day

As I said at the beginning, I almost don’t want to post it, because we probably could have tried harder and trained more over the last week, but sometimes life gets in the way (which as we are not hardcore athletes is probably fairly acceptable as far as I’m concerned!)

Our training plan has us down for a 10k next weekend. I am determined that we get this done, as I think we will feel better going into the race knowing we have run the distance before. We will be sure to update you all on how things go 🙂

Cross Training!

Earlier in the week I (Amy) did some cross training! I know a lot of you are thinking the sensible ‘thats great… thats really useful well done’ answer, and the other half who know me more are thinking ‘whaaaaaattt you did MORE exercise besides running…. how did that happen?!?!)

Well first off it was free… I didn’t go to the gym or pay money for a class. One of the girls I know from church decided to start a work out group for ladies in the church hall each week where we project a workout DVD onto the big screen and follow it. And secondly…. all those sensible people out there keep mentioning that cross training in some form will benefit your running and overall fitness so when the opportunity arose I figured why not!

Well this week was the first week, and let me tell you, it was hard! There was punching and squatting and lunging and press ups and sit ups and stretching and i’d forgotten how many muscles I don’t exercise when running! My body ached in very strange ways the next day. My stomach muscles felt tight…. I’d forgotten I even had stomach muscles!

But it was really fun, and i’ll definitely do it again, and hopefully the shock of some ‘new’ type of exercise to my system might help it shed a couple more pounds, whilst also improving my overall fitness and helping strengthen my muscles as I attempt to go even further distances when running!

Shoe love!! My Karrimor D30 Excels!

I LOVE MY RUNNING SHOES.

Oh shoe of wonder!
Oh shoe of wonder!

I love most of my shoes to be honest…. but thats mainly because I think they look pretty and therefore I look pretty with them on my feet! Not my Karrimor’s… don’t get me wrong its not like they are particularly ugly running shoes… I think they are quite cool, but I love them for a different reason. I love them because they don’t hurt!

Pretty much every shoe I have ever owned has given me a blister at some point. Whether they are my high heels, my trainers, my boots, my dolly shoes or even my flip flops! They all rub! Sometimes unbearably! NOT MY WONDERFUL KARRIMORS! They have yet to give me any trace of a blister and I have been running good miles in them for a good couple of months now!

I haven’t been able to find very many Karrimor D30 Excel reviews online. Probably because they are not a particularly popular make of running shoe, but I can honestly say that for my feet, these shoes are perfect. They feel light, but they don’t slip, they have plenty of cushioning both for the soles of my feet as they hit the pavement and for the sides and top of my feet that are cooped up in the shoe. As mentioned, they have yet to rub, which is unusual for me, and I put this down to the lovely gel cushioning they have around the heel.

Karrimor’s I love you! And I shall continue to wear you happily until my feet tell me otherwise!

Shoe love! Me in my Karrimor's and Gid in his Asics!
Shoe love! Me in my Karrimor’s and Gid in his Asics!

Weekly training recap: Monday 18th May – Sunday 24th May

Training has been good this week! We have managed to do every training run we had scheduled and cover the entire distances. We have eaten more healthy meal choices, and have generally just felt a lot better and a lot more positive than last week!

Monday:

Rest day

Tuesday:

2.5 miles (as per training plan) using run/walk intervals of 1 minute running and 45 seconds walking. Average pace: 11’47” per mile.

Run away from the rain cloud!
Run away from the rain cloud!

Wednesday:

Rest day

Thursday:

Moved our scheduled 3 mile run to Friday as we had plans on Thursday evening.

Friday:

3.10 miles (.10 miles more than the training plan to make it up to 5k :P) using run/walk intervals of 1 minute running and 45 seconds walking. Average pace: 11’50” per mile.

IMG_2400-1

Saturday:

4 miles (as per the training schedule) ran the first two miles with minimal walking then at the turnaround point switched to run/walk intervals of 1 minute running and 45 seconds walking for the journey back. Average pace 12’19”.

Some nice places to run where we live I must say!
Some nice places to run where we live I must say!

We also went for a lovely walk around our local woods. Gotta make the most of the sunshine whilst we can!

... and walk!
… and walk!
...and walk!
…and sit!

Sunday:

Rest day

Lots going on in the next week – but lots of training miles to cover as well. Hopefully we will manage to fit them all in around everything else thats going on so we can stay on track and be ready for the Caerphilly 10k on the 21st June!

Running in the heat!

One of the things i’m most concerned about when it comes to running the Wine and Dine Half Marathon at Walt Disney World in November is that despite the fact that it’s a night race, there is a good chance it’s going to be hot. When I say hot, I don’t necessarily mean hot for Florida hot…. but hot for an English-girl-living-in-Wales hot!

We are lucky if our summers in Wales average 18 degrees celsius and we’ll probably class it as a heatwave if it gets above 20 for a couple of days!!

The average temperature in Florida in November is around 15 degrees celsius at night…. that’s almost as hot as our usually non existent summers!! How are we going to cope with that??

Today’s temperature where we live at 10am this morning was 15 degrees celsius according to accuweather (with a ‘real feel’ of 17 degrees – don’t ask me why!) and we decided to go for our 4 mile scheduled training run and see what running in this kind of heat may end up feeling like….

Pretty lucky that we get to run past this view even if it is boiling!
Pretty lucky that we get to run past this view even if it is boiling!

The good news:

  • We did manage to do our four miles! It was hot and sticky and particularly bad when the sun was out from behind the clouds, but we managed it.
  • We managed to get a good idea of the kind of clothes we will probably need to wear in Florida. I wore shorts and a tank top today and that felt good, I definitely wasn’t overheating, so its good to know that these types of clothes will work well in the kind of heat we may experience during our half marathon.
  • It wasn’t too bad when the sun was behind the clouds even though it was still warm. This makes me optimistic that the half marathon won’t be too much to handle because its a night race so despite the fact that it may be hot, that big ball of fire will be safely out of the way!

The bad news:

  • Our pace did drop a little because of the heat. Not enough to cause us any particular worry, but there was a difference. We were sensible however, and did intend to run a little slower because it was warm, so it wasn’t as if we weren’t expecting this. Hopefully with more training we’ll be able to improve our normal pace somewhat and then any slow down because of heat will be less of an issue anyway…. just really don’t wanna fall behind and get swept on race day because its too warm!
  • I’m going to have to re-think my fuelling strategy somewhat. I was planning on taking a few mini mars bars with me during the longer runs to use as fuel (not being a big fan of ‘energy’ gels/bars/drinks as they mess up my stomach). However, i’d forgotten that CHOCOLATE MELTS IN THE HEAT. Today’s mars bar just managed to make it into my belly before melting… but thats because it had been sat in the car awaiting our return rather than in my pocket during the running. It definitely would be a melted mess in that kind of weather if i’d taken it with me!

Hopefully, the nicer weather we have experienced today will continue a bit throughout the summer and we will be able to train some more in this kind of heat to get our bodies ready for what it could be like. However i’ve heard that at last years Wine and Dine Half Marathon it poured with rain the entire race, so it just goes to show that you never really know what you are going to get, even in somewhere like Florida!

People who run in high temperature/ high humidity places I salute you! I don’t know how you do it!

WDW Top Tip Tuesday: Ask for free ice water!

Welcome to another addition of WDW Top Tip Tuesday!

Lets face it people, for 90% of the year Florida is a hot & humid place to visit, so its important to keep hydrated to minimise the chances of you suffering any nasty side effects from the heat that can ruin your vacation

However, if like us you don’t really want to lug a back pack full of water bottles around WDW all day, there is a handy alternative, and thats why today’s top tip is to ask for free ice water!

In addition to the numerous water fountains located around the parks, most quick service food and beverage locations around Walt Disney World will give you a free cup of ice water if you ask! You don’t have to order food to get your free cup of ice water and its great as you can stop as frequently as you want for free hydration fix, carry it round with you for a while if you so desire and then chuck the cup away once you are done!

Don’t let the heat beat you – make sure you go get that free ice water when you are feeling dehydrated!!

Please note, we have done this in several quick service locations and whilst they have always given us free ice water, the cup sizes are not consistent between locations – so one day you may get a large cup, and the next you may only get a child’s cup – still any water is better than no water to keep you from overheating during the hot Florida weather!

Downing a cup of ice water before riding tower of terror - probably not recommended! After though - i'm there!!!
Downing a cup of ice water before riding tower of terror – probably not recommended! After though – i’m there!!!

Weekly training recap Mon 11th May – Sun 17th May

We started this week feeling elated from finishing our 5k race and have ended it feeling rather deflated because training has just not gone to plan this week. Now that the 5k is over, we have started working on training for our next goal – the Caerphilly 10k on the 21st June (which is now only 5 weeks away) and have a new training plan. This week has been week 1… and has not gone to plan!

Our Caerphilly 10k training plan:

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Monday
Tuesday 2 Miles 2.5 Miles 3 Miles 3 Miles 3 Miles 3 Miles
Wednesday
Thursday 3 Miles 3 Miles 4 Miles 3 Miles 4 Miles 2 Miles
Friday
Saturday or Sunday 4 Miles 4 Miles 5 Miles 10k 5 Miles RACE DAY

Monday:

Rest day (legs ached A LOT after the 5k!)

Tuesday:

We ran the two miles from week 1 of our training plan using run/walk intervals of 1 minute running and 45 seconds walking to ease those achy legs back in. Average pace 11’31” per mile.

Wednesday:

Rest day

Thursday:

Supposed to be 3 miles today but only managed 1. I’ve already documented the horror that was this training run in my previous blog post so I shan’t go into it again. Average pace 12’41” per mile.

Stopped for a little rest (bad Amy!)
Stopped for a little rest (bad Amy!)

Friday:

Rest day

Saturday:

Rest day (and a sort-of work out from cleaning the car and house :P)

Sunday:

Supposed to be 4 miles today but only managed 2. Tried to run the whole distance but had to stop a lot to walk (and ultimately stop early) due to stitches/shin pain. Average pace: 12’23” per mile.

I think a lot of where we have gone wrong this week has been to do with nutrition. We have eaten too many fatty foods and then ran too soon after eating them. I have felt bloated and horrible all week which hasn’t helped with the desire to run or the experience of it. It is back to healthy eating choices and smart fuelling from now on and hopefully that will lead to a noticeable improvement in the coming week.