Author: Luke Adams

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Week 1 Training Diary

Week 1 Training – Starting Monday 9th December


 

 

Monday – AM 35 minutes PM 2-3 miles easy with Run Eat Sleep

 

Tuesday – AM  35 mins easy with Michael Todd PM South Shields Harriers 3.3 miles yachts handicap. 17.20 (20 seconds quicker than last month) Total of around 10-11 miles for the day

 

Wednesday – AM 38 minutes Penshaw Monument Trail Run with Ben Forster. Got a bit lost trying a new route and we also stuck mainly on heavy farmers fields. A good workout. PM 2-3 miles easy with my athletes.

 

Thursday – 40 minutes Cleadon Hills. I usually do this route from my mam’s, run up to the water tower, over to marsden quarry and back. 

 

Friday – Rest Day

 

 

Saturday – NE X Country Championship. Xmas Party on Friday night so ran steady. Had 4 pints of lager, 2 jack daniels and coke and a curry. Not my usual routine at all! Didn’t plan to run this but wanted to help the team. Finished 2nd team and won a silver medal. Individually I came in 26th position which I was happy with. Good solid training run. 9-10 miles including warm up/cool down

 

 

Sunday – AM 2-3 miles with Run Eat Sleep Trail Running Club. I had planned to run 35 minutes on the evening but I went over on my ankle and didn’t want to risk further injury.

 

 

Total = 43 miles approx. (Aim at the start of the week was 45-50 miles)

 

I’m not normally too worried about exact figures on my miles. I never really measure miles and normally guess on the amount of time I’ve ran. I usually class 30 minutes as 4 miles. I don’t own a garmin. Forrest Gump never used one and he did alright.

 

Pretty happy with how my week went overall. Went out on friday night which I had planned. Saturday was basically just a run out for me and I didn’t really ‘race’ it, so to speak. Overall a good solid week and feeling recovered ready to hit 50 miles next week with 2 key sessions.

 

Silver Medal My NE X Country Team Silver Medal

 

 

Thanks for reading my blog.

 

I’d LOVE IT if you could click on the links to the left hand side of the

screen to share it with your friends on social media! 

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Sub 70 Half Marathon Blog 2

Hey 

 

Thanks for checking out my Sub 70 Minute

Half Marathon blog.

 

If you missed the first blog and have no idea

what it’s about…. read this www.runeatsleep.co.uk/sub70

 

 

What I’ve realised over the past few years is that

whenever I’ve had my best runs I always do a little

bit of planning.

 

I write down….

 

1. WHICH run I’m aiming to do well in

2. HOW LONG I’ve got to train for it

3. HOW FAST I need to run in smaller splits. (e.g. How fast I need to run every mile)

 

I find this great for planning ahead and writing

your goals down makes you more likely to achieve

them.

 

Here’s a photo of my whiteboard with a little bit

Of my planning and working out how fast I need

To run for 1 mile, 5km, 10km, 10 mile…….

 

Screen Shot 2013-12-11 at 13.14.40

(You’ll need to click the photo to make it bigger)

 

Working out the pace you need to run is vital as

This gives you a goal pace to work for in your training

sessions and you can use them as little targets.

 

 

You could try this exact approach in your next goal to 

help you plan your race better. 

 

 

In my next blog I’ll show you why I do this planning and what to do 

with it. Don’t miss it! 

 

 

Thanks for reading,

 

Luke

 

P.s. If you enjoyed the content of this blog, I’d love for you to let me know your thoughts and also to share this post with your friends & on social media. You can do this by clicking the links to facebook/twitter etc to the left hand side of the screen.

You can also Subscribe to my Sub 70 Half Marathon blog to keep updated

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Luke is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the South Shields parkrun Event Director and Hosts the Run For Fun Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

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Luke Adams’ Sub 70 Half Marathon Blog

 

Hey. My name is Luke Adams. 

 

Thanks for checking out my blog. I’ll be posting these as much as I possibly can and giving you my honest opinion throughout my half marathon journey.

 

I’d love as many people as possible to read this blog – so PLEASE PLEASE share it with your friends on social media (As long as you liked it) and hopefully we can inspire more people to push themselves and get running.

 

Please get in touch and say Hi by emailing me at Luke@RunEatSleep.co.uk – I get lots of emails but I answer every single one and it’s always good to hear from fellow runners.

 

Finally – feel free to leave your name and email below and I’ll send the blog straight to your email so you’ll never miss out or forget.

 

Thanks again,

Luke

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My Number 1 Way to Improve Your Running Technique

 

Hey

 

I got asked by a friend of mine the other day about

how to improve running technique.

 

After asking them what they’d been doing in their

Training, they said that they mainly do a few easy

Or steady runs per week and a parkrun now and

again.

 

I told them one of my favourite ways is to

do some sprint work at the start or finish of my

training sessions.

 

Why?

 

Well, doing sprints encourages you to….

 

1. Drive your knees higher

 

2. Use different muscles and develop them to become stronger

 

3. Improve your maximal speed. This helps to give you a speed ‘reserve’.

I.e. You’ll become used to running faster, so running at a slower pace feels easier.

 

Screen Shot 2013-12-05 at 22.12.23

 

 

Here’s a little sprint session you can try

out after your next run.

 

50 metre sprint with walk back recovery

Repeat 5 Times

 

 

Focus on keeping up tall with good posture,

relaxing the shoulders and running as fast as

you can. Make sure you are fully warmed up

as I don’t want you to get injured and sue me.

 

Let me know how it goes.

 

Thanks for reading,

 

Luke

 

P.s. If you enjoyed this post and found it helpful, I’d love

it if you could share it with your running friends. All

you need to do is copy this link and share it with your friends…..

https://runeatsleep.co.uk/my-number-1-way-to-improve-your-running-technique/

 

 

Subscribe to our mailing list

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Luke is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the South Shields parkrun Event Director and Hosts the Run For Fun Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.

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How Getting Caught Speeding Can Help Your Running…..

 

Yesterday I got caught speeding….
 

 

Right outside my front door!
 

 

Absolute nightmare.
 

 

I had a few things on my mind and

just simply lost focus on my driving and

didn’t realize I was going over 30 miles

per hour in a 20 mile per hour zone.
 

 

 

I think I was anyway!
 

 

The policeman was pointing at me and everything!!
 

 

I didn’t even see him until I passed!
 

 

I felt so stupid.
 

 

Anyway – this got me thinking about

One of my athletes said to me the other

Day about their running.

 

 
They said they lose focus or can’t push

Themselves while they’re running an

events or in training.
 

 

They start off at a good pace but then slack off.
 

 

Their mind wanders.
 

 

They slip into a comfort zone.
 

 

A little like me in my car yesterday.
 

 

So here’s my top tip for keeping focused and hitting
a faster time….
 

 

(You can use this in your training sessions
this week or at a parkrun)
 

 

In your head, split the distance or time into smaller

Segments.
 

 

For example – think about a 5km distance.
 

 

Split it into 5 x 1km’s.
 

 

Or if you run a 5km in 25 minutes – split it into 5 x 5 minutes.
 

 

At the end of each km or 5 minute block….
 

 

Ask yourself….
 

 

Are you pushing yourself at the right intensity?
 

 

Are you going at the correct pace?
 

 

Are you running too fast/too slow?
 

 

Can you give more?
 

 

How is my breathing?
 

 

Are my legs okay?
 

 

ALWAYS BE MONITORING HOW YOU FEEL.
 
 

 

Thanks for reading,
 

 

I’d love to hear how you get on.
 

 

Thanks,

 

 
Luke

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How to take 60 seconds off your parkrun Time

 

Hey

 

I hope you had a great weekend.

 

I’m guessing if you opened this you’ve

took part in a parkrun and would like

to know how to improve your time.

 

Well, You’re in Luck – I’m going to show

You exactly how to do that.

 

This weekend 5 of my members

ran HUGE personal bests at the

South Shields parkrun.

 

Some of them 2 and a half minutes

Quicker!

 

I thought I’d help you out and share

some of the secrets of their success in a live

webinar on Thursday Evening.

 

This is completely free, and will basically

be a live presentation where you can tune

in and listen to my top tips from your laptop,

Pc, iPad or some other device.

 

I’ll be starting it at 8.30pm and you’ll need to

click the link below to register…..

 

https://www.anymeeting.com/938-755-427 

 

After registering you’ll be provided with a link

to follow on Thursday evening and you’ll get

access to my presentation and a chance to ask

me any questions.

 

 

Hope to see you there!

 

 

Thanks for reading,

 

Luke

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20 or 21 things you didn’t know about me….

Hey

 

I’ve been meaning to write this post

for a long time, but putting it out

there for you to read scared me a little.

 

Like everyone, I was scared to tell people

about my struggles and didn’t want people

to know.

 

But I’ve decided I wanted to tell you all

of my stories so that you get to know

me more and learn about my journey.

 

This post isn’t running related, and some of it

Is pretty personal (you might hate it),

but I do hope you enjoy it. I had fun

writing it even though I wasn’t sure

whether to send you it.

 

So here goes….. 20 or 21 things you

Didn’t know about me.

 

 

1. I was on a life support machine for 4 days when I was 17 after contracting meningitis.  

 

2. I don’t like being the centre of attention

 

3. My previous jobs included being a paperboy, mcdonalds, woolworths, bar staff and social worker before becoming a sports coach and then personal trainer/fitness/running coach.

 

4. My dad and my brother have represented their country in their chosen sports. 

 

5. I don’t yet know what I want out of life.

 

6. I used to play guitar and sing/scream in a punk band called Liberation Now. I still love fast noisy music. Propagandhi are my favourite band – they’re from Canada and you probably haven’t heard of them. 

 

7. I have Sir Alex Ferguson’s and Roy Keane’s autograph – 2 of sporting heroes! 

 

8. I did a skydive in Las Vegas this year. I was scared to death but it was amazing!

 

9. I’ve struggled with self confidence and still do a little. I’m not sure why.

 

10. I struggle to keep concentration on anything for longer than  

ten minutes.

 

12. No matter what I achieve, I am very rarely satisfied.

 

13. I love coaching people and I’m really really good at it.

 

14. I doubt myself a lot and sometimes I need people to tell me “You can do this Luke”.

 

15. I was born with an undescended testicle and had to get an operation to have it put in the right place.

 

16. I’ve read more books in the past 12 months than I have in my whole life.

 

17. I tripped up and fractured my eye when I was at infants school. I have a metal plate that keeps one of my eyes in place.

 

18. I hate being late

 

19. I love writing and it makes me feel really creative. I hope to write my own book at some point.

 

20. One of the biggest things that makes me smile is when somebody tells me I’ve helped them.

 

21. I really hope you enjoyed this post

 

 

Thanks for reading,

 

Luke

Screen Shot 2013-10-28 at 22.27.11

 

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Are you doing these 4 things to Improve Your Running?

 

I remember when I was first starting out

With running and I was feeling frustrated

With myself for not improving and seeing as much

Progress as I’d like.

 

So I started reading about and speaking to some

of the top runners/coaches to see what their

training habits were, and how they stayed

motivated and kept improving ALL OF THE TIME.

 

The thing I noticed was that almost all of the

top runners do a combination of these 4 things 

almost EVERY WEEK.

 

1. Running with a group

2. Running on your own

3. Running with a friend

4. Running Events/Races

 

Running with a group

It’s always good to be a part of something and to work with others who are similar to your ability (either slightly better or slightly ‘worse’… not a word I like to use, but you know what I mean)

 

Running on your own

Getting used to how you feel when you run and being in control of your own run is something everyone should practice.

 

Running with a friend

It’s always good to catch up with friends and go out for a run together. I currently do this twice a week with my friend Ben “Grylls” Forster.

 

Running Events

It’s human nature to compare yourself to others and also to want to get better at something. This is what is so great about running events. Try to do these once a month, if not more.  

 

How many do you currently do?

 

Thanks for reading,

 

Luke

 

 

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Luke is the North East Running Leader of the Year and coaches runners of all abilities with Run Eat Sleep.

He is also the South Shields parkrun Event Director and Hosts the Run For Fun Podcast.

Luke runs for Gateshead Harriers and has Personal Bests of 15.39 for 5k, 32.11 for 10km and 70.57 for Half Marathon.