The next entry. It's good going back over this stuff and reminding myself what I did previously and the change in the past couple of months.
Week ending 13th November 2011
Monday: 8 odd miles with chasers easy
Tuesday: track session, 4x400 fairly relaxed then 3x800 with long recoveries in 2.19,2:17,2:21 with last one slower as got boxed in.
Wednesday: 4 miles recovery as got home from work early; pm: 12x14 second hard hillsprints as part of a 8 mile run
Thursday: rest
Friday: 9 and a bit miles at 7.34mm - bit of doms from hills
Saturday: am: 3 miles recovery jog; pm: 2.7 disjointed warm-up then 5.34 mile surrey league xc.at ham which was muddy but flat at 5.31mm and top 30 place, 2 mile wd
Sunday: 20 miles at 6.33mm along towpath.
Mileage: 68-ish.
Summary: Solid week with some fast relaxed track reps, hill sprints, a second decent xcrace in a week and a long run I'm still a bit astonished by. Mileage was a slight increase and as long as the trend is upward I'm not overly bothered. DOMS from the sprints shows that's still an area to work on and I've only got one vote season in although I've been better with foam rolling. Definite progress though which its what I need!
Bryn Running - The London Leap
Tuesday, January 10, 2012
Tuesday, January 03, 2012
Training week ending 6th November 2011
Training week ending 6th November 2011
Monday: day before exam, did 8 odd miles with chasers averaging 6.45
Tuesday: am 4 recovery miles after exam pm: track session of 7x600 average 1.45 off 3ish minutes rec
Wednesday: rest
Thursday: 3.5 mile tempo at 5.29mm
Friday: 5.25 miles at 7.45mm at 11 pm after arriving in mansfield gone 10.
Saturday: am 4 mile v. slow shakeout with sam pm: national xc relays 5k leg in 18.02team 60th.
Sunday: 18 miles averaging 7.15 mostly over wimbledon common. Felt relaxed. Pickedit up over last 6 with 2 sub 7, 2 6.30 and 2 sub 6mm.
Mileage 65 ish
Summary: solid week considering I had an exam. A track session where I finally went over 400m at 72 pace, my first tempo back sub 5.30, my first truly muddy xc I enjoyed and ran well in in years and my first 18 mile run since thames 20 this year.
Monday: day before exam, did 8 odd miles with chasers averaging 6.45
Tuesday: am 4 recovery miles after exam pm: track session of 7x600 average 1.45 off 3ish minutes rec
Wednesday: rest
Thursday: 3.5 mile tempo at 5.29mm
Friday: 5.25 miles at 7.45mm at 11 pm after arriving in mansfield gone 10.
Saturday: am 4 mile v. slow shakeout with sam pm: national xc relays 5k leg in 18.02team 60th.
Sunday: 18 miles averaging 7.15 mostly over wimbledon common. Felt relaxed. Pickedit up over last 6 with 2 sub 7, 2 6.30 and 2 sub 6mm.
Mileage 65 ish
Summary: solid week considering I had an exam. A track session where I finally went over 400m at 72 pace, my first tempo back sub 5.30, my first truly muddy xc I enjoyed and ran well in in years and my first 18 mile run since thames 20 this year.
Sunday, January 01, 2012
Training week ending 30th October 2011
As we're into the new year and I've managed to keep a regular training log for a while I've decided to transfer some of the entries over here, one week every other day until it's up to date.
Would really suggest people sign up to googleplus as that is the best thing I've found so far to blog training but for the moment will run them in tandem.
Training week ending 30th October 2011
Monday: 8.3 miles easy
Tuesday: 8.3 miles steady
Wednesday: 8.3 miles MP progressive starting at 6.20 and finishing at 5.36. 6.02 average.
Thursday: 2 wu, 3.5 tempo @ 5.32 w. Sean, 2wd
Friday : 5 easy @ 7.30
Saturday: 4 w.u. , 10k xc ( ran crap), 2wd
Sunday: just short of 14 miles at 7mm at enjoyable pace over Wimbledon Common with Sam, James and fortunately Andy once we reached the common who took us on a tour.
Weekly total: 63 miles
Summary: A tough week revising for the exam from hell but managed to get a fairly solid week in. I was surprised at how well the tempo went given that had been a neglected area in recent weeks. Unfortunately the race itself was truly horrendous withme struggling from the get-go. it was fairly obvious I was far to stressedto make a decent hash of it though and happy to write it off as a weird one. Annoyingly as as it's the sort of course that suits me down to the ground.
Would really suggest people sign up to googleplus as that is the best thing I've found so far to blog training but for the moment will run them in tandem.
Training week ending 30th October 2011
Monday: 8.3 miles easy
Tuesday: 8.3 miles steady
Wednesday: 8.3 miles MP progressive starting at 6.20 and finishing at 5.36. 6.02 average.
Thursday: 2 wu, 3.5 tempo @ 5.32 w. Sean, 2wd
Friday : 5 easy @ 7.30
Saturday: 4 w.u. , 10k xc ( ran crap), 2wd
Sunday: just short of 14 miles at 7mm at enjoyable pace over Wimbledon Common with Sam, James and fortunately Andy once we reached the common who took us on a tour.
Weekly total: 63 miles
Summary: A tough week revising for the exam from hell but managed to get a fairly solid week in. I was surprised at how well the tempo went given that had been a neglected area in recent weeks. Unfortunately the race itself was truly horrendous withme struggling from the get-go. it was fairly obvious I was far to stressedto make a decent hash of it though and happy to write it off as a weird one. Annoyingly as as it's the sort of course that suits me down to the ground.
Tuesday, October 11, 2011
Moving the Blog...
Hey all,
I've decided to shift the blog over to googleplus - combines the best bit of both blogger and twitter - can write as much as I want and people can comment and see it all -plus it makes it easier putting photos up. Just search Bryn Reynolds (even if we don't know each other personally yet!) and add me (probably in the "following" circle would be best and I'll add you onto the distribution circle for the blog which is now going pretty much daily as I return to form.
There may be the odd post on here but it'll likely be full length articles as opposed to just snippets of training!
See you at the races.
B
I've decided to shift the blog over to googleplus - combines the best bit of both blogger and twitter - can write as much as I want and people can comment and see it all -plus it makes it easier putting photos up. Just search Bryn Reynolds (even if we don't know each other personally yet!) and add me (probably in the "following" circle would be best and I'll add you onto the distribution circle for the blog which is now going pretty much daily as I return to form.
There may be the odd post on here but it'll likely be full length articles as opposed to just snippets of training!
See you at the races.
B
Tuesday, June 21, 2011
Day 7 - Then we really have to go
Progress of a sort I suppose. I ran 18 minutes today and whilst the glute/back felt itchy I wasn’t in pain. It was a weird one as it definitely didn’t feel as good as it did on Saturday when it was strong at the start but it was the same for the whole run and felt much better at the end.
Anyway – an 18 minute run, then I put in a hard 75 minutes on the exercise bike (progressive work-out, increasing the tension every 15 minutes, finished level 5 this time which is as far as I’ve got so far) followed by 5 minutes running immediately after which was totally pain-free (and really quite pleasant albeit raining).
As a whole – a very good session.
Then headed out to the pub to catch up with the Chasers who’d had some very decent runs at the Richmond 10k earlier and managed to win the men and women’s county championships – very impressed with both teams! Lucie also managed to win the individual Surrey Ladies.
Sadly we were less successful at the pub quiz. A second place finish was scant commiseration though winning the “bonus round” and a free drink made it a worthwhile evening from my perspective.
Having managed to remain teetotal I headed back and got an easy hour in on the exercise bike whilst watching “Day of the Dead”.
As usual – lots of work using “The Grid” (think I’m finally starting to make progress on a horrible set of knots where my outside quad joins my knee) and stretching followed by watching this inspirational video of Tim Don training – here. That Kenyan day just looks like plain hard work!
Think that’s about it for today – keep well everyone.
Best,
B
Sunday, June 19, 2011
Day 6 - Going nowhere slowly
Well - not quite but it does feel that way sometimes when you're doing most of your training on a stationery bike!
With Hayley over and doing two runs it made sense for me to break up my usual long ride into two sections. In the morning I nailed out a pretty decent 80 minutes on the bike with the effort level relatively low.
The afternoon I went for a short run and then followed that up with my second session on the bike - this time watching the European Team Champs.
The run was an odd one - I felt really good for about the first 9 minutes and then the back/glute definitely tightened up a fair bit and last 4-5 minutes were whilst not painful clearly not totally right - definitely need to avoid pushing it too hard right now but still huge strides from where I was a week ago (basically almost able to hobble without pain whilst on a huge amount of pain-killers). I do suffer the usual runners worry as to whether my extra training is slowing down my recovery.
After I was back there seemed to be no problems and a solid 45 minute bike left me with 2:05 biking for the day and 15 running for 2:20 worth of aerobic exercise. Not a great rule but I generally feel if I'm going over 2 hours even if I lose a bit of fitness I'm still in decent nick. Combined obviously with a lot of stretching, various exercises (mostly calf raises to build up my calf strength and protect achilles) and using "The Grid" for massage which is really getting well into my ITBs which have just been too knotted for me to really get into with "The Stick".
Right - shattered now as had a tough day training (more on that tomorrow) but there'll be another update tomorrow.
Looking ahead - to have a reasonable chance at Amsterdam I need to be running at least 60+ miles a week with 14 weeks to go which is in 3 weeks time. I think it could be doable but I'll be starting a relatively short build-up from an unfit state. It's gonna be tough.
Best,
B
With Hayley over and doing two runs it made sense for me to break up my usual long ride into two sections. In the morning I nailed out a pretty decent 80 minutes on the bike with the effort level relatively low.
The afternoon I went for a short run and then followed that up with my second session on the bike - this time watching the European Team Champs.
The run was an odd one - I felt really good for about the first 9 minutes and then the back/glute definitely tightened up a fair bit and last 4-5 minutes were whilst not painful clearly not totally right - definitely need to avoid pushing it too hard right now but still huge strides from where I was a week ago (basically almost able to hobble without pain whilst on a huge amount of pain-killers). I do suffer the usual runners worry as to whether my extra training is slowing down my recovery.
After I was back there seemed to be no problems and a solid 45 minute bike left me with 2:05 biking for the day and 15 running for 2:20 worth of aerobic exercise. Not a great rule but I generally feel if I'm going over 2 hours even if I lose a bit of fitness I'm still in decent nick. Combined obviously with a lot of stretching, various exercises (mostly calf raises to build up my calf strength and protect achilles) and using "The Grid" for massage which is really getting well into my ITBs which have just been too knotted for me to really get into with "The Stick".
Right - shattered now as had a tough day training (more on that tomorrow) but there'll be another update tomorrow.
Looking ahead - to have a reasonable chance at Amsterdam I need to be running at least 60+ miles a week with 14 weeks to go which is in 3 weeks time. I think it could be doable but I'll be starting a relatively short build-up from an unfit state. It's gonna be tough.
Best,
B
Saturday, June 18, 2011
Day 5 - Need for Speed
5 minutes at 7 minute miling. Progress.
Yesterday wasn't a huge training day but I managed to get a bit done - 90 minutes on the bike wasn't amazing but a decent session and then straight off the bike for a 5 minute (deliberately short) run which was painfree and I was finally moving at a half decent pace.
Currently hacking an old pair of shoes to pieces using a bread knife to try and make minimalist ones. They were too old to wear normally anymore but figured this might give them an extra lease of life. They look pretty sweet at the moment but unfortunately I'm not sure that wave riders were the best ones to do as the wave goes right up to the base. Can see a bit of the shoe liner through but sure that's fine.... Picture below of the shoes and the hacked remnants.
Just been watching the European Team championships and raelly impressed with fellow Beagle James Shane's run and also Andy Vernon in the 5k with a very gutsy effort. Espana is probably the number 2 5000m runner in Europe so no shame to lose to him and Lebid is obviously a legend when it comes to European running.
Right - got Hayley over so that's all I can post for the moment.
Best,
B
Yesterday wasn't a huge training day but I managed to get a bit done - 90 minutes on the bike wasn't amazing but a decent session and then straight off the bike for a 5 minute (deliberately short) run which was painfree and I was finally moving at a half decent pace.
Currently hacking an old pair of shoes to pieces using a bread knife to try and make minimalist ones. They were too old to wear normally anymore but figured this might give them an extra lease of life. They look pretty sweet at the moment but unfortunately I'm not sure that wave riders were the best ones to do as the wave goes right up to the base. Can see a bit of the shoe liner through but sure that's fine.... Picture below of the shoes and the hacked remnants.
(Yes that is my bread-knife - sorry Jan!)
Just been watching the European Team championships and raelly impressed with fellow Beagle James Shane's run and also Andy Vernon in the 5k with a very gutsy effort. Espana is probably the number 2 5000m runner in Europe so no shame to lose to him and Lebid is obviously a legend when it comes to European running.
Right - got Hayley over so that's all I can post for the moment.
Best,
B
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