Monday, July 17, 2017

Training Week Commencing 10th July 2017

Training Week Commencing 10th July 2017

This week was a substantial step forward from last week with the session / strides / steady, “Triple S” formula working really well.

The week started poorly (as always) with a bad couple of days. A long trip back from Tenby in Wales meant that my evening run was relatively short although I did manage to add in my strides after the hill session on Sunday evening.

Tuesday was a total write-off – I had a tough day at work and by the time it finished I was not in the mood for a run. I’ve been moving to a slightly healthier diet over the past few weeks but today I went straight back and had a big Indian with Gaby. Definitely needed and very tasty.

Wednesday I started actually doing some training… A quick trip to the awesome Running Works to use up my voucher from the London Bridges Relays gave me a good reason to pop out at lunch and I came away with a fab new pair of very colourful socks, with nice red and black highlights for when I’m racing for HHH. The evening had a decent steady at 159 bpm for 6:34mm for 45 minutes.





Thursday was an easy lunch run at a reasonable pace. The evening I popped out with Ed for a run back and we managed to get in two Pokemon raids (yes, we are children) and then a really short sharp session on the Common. Ed and I worked really well together as we sprinted a lap of a cricket pitch (not round, more obloid and with a couple of tree branches nearly knocking us out) and then jogged a lap. We gradually ramped up the pace and by the end were going great runs as we cut the reps from 60 seconds down to 54.

Friday I enjoyed my usual run in with Jazz before heading out to Carshalton and Oaks Park to do a good hour. Rob tried to kill us all going through nettles but we survived and enjoyed the pretty lavender fields. Kev then moaned a lot about doing his strides but he (reluctantly) got them done before being allowed a beer at the pub whilst the midges feasted on his bald pate.

For the weekend we were back off to Wales (yes – we had only just got back I hear you say!) as we went to Tyddyn Llan in Llandrillo for Gaby’s mum’s 70th. A fantastic venue nestled in the Welsh hills with superb food. I was pleased to knock out a decent steady on the roads. After last week’s tough effort in Tenby where I really struggled to get my heart rate up to 150, this week I felt much better and averaged 159 over a nice rolling out and back route. I was pleased with an average pace of 6:29 heading out but the overall averaged of 6:22 was definitely a step forward from both last weekend and Wednesday.



After far too much good food and company, we came back the next day slightly hungover and Gaby boshed out a decent 60 minute effort with her broken shoulder before I headed over to Battersea Park and did 6 reps of the bigger cricket pitch. These started at 70 seconds and came down to 64 seconds with a lap of jogging inbetween. I was pleased to really push these hard and was feeling the lactic a lot earlier than I had done on Thursday’s session. I was also pleased I decided to do this very short and sharp session as I was thinking about doing a 20 minute tempo on the way over but decided to stick with the work on my running mechanics.

So – good week. Decent mileage and whilst I didn’t hit my 12 hour target, thinking about it got me to an average of 90 minutes running per day. This week I’ve got a Rosenheim league race on Wednesday night and will carry on trying to improve the speed with (hopefully) over 11 hours of running.

Log below:-

Training Week Commencing 10th July 2017

Monday Evening: Hour easy with 6 x strides  ( 73 minutes / 7:58mm / 9.23 miles)

Wednesday Morning: Station ( 4 minutes / 8:55mm / 0.51 miles)

Wednesday Lunch: Trip to Running Works to redeem voucher and buy socks! ( 17 minutes / 8:34mm / 2.05 miles)

Wednesday Evening: Run home with 45 minutes steady (159 bpm  / 6:34mm) in the middle ( 75 minutes / 7:13mm / 10.37 miles)

Thursday Lunch: Easy lunch run ( 37 minutes / 7:37mm / 4.87 miles)

Thursday Evening: 8 x 1 cricket boundary hard off 1 cricket boundary easy recovery plus 2 x Pokemon Raids - good evening with Ed! ( 84 minutes / 7:21mm / 11.54 miles)

Friday Morning: Early Morning Jazz ( 61 minutes / 9:09mm / 6.64 miles)

Friday Evening: Bryn and Bob Go For A Run - Oaks Park edition - hour easy with Rob, Kev and Dan(ny) + 6 x strides ( 60 minutes / 8:08mm / 7.02 miles)

Saturday Morning: Little shuffle with Gaby before the drive to Wales - heel a bit sore ( 30 minutes / 9:09mm / 3.32 miles)

Saturday Evening: Back in Wales! Warm up then an hour steady over rolling terrain (159 bpm / 6:22mm). Felt strong. Surprised at pace. ( 85 minutes / 6:06mm / 12.58 miles)

Sunday Evening: 70 easy with Gaby then 6 x large cricket field lap hard off a lap jog (70, 67, 68, 67, 65, 64) ( 102 minutes / 7:07mm / 13.22 miles)


Total: 10 hours and 32 minutes / 81 miles

Friday, July 14, 2017

Training Week Commencing 3rd July 2017

Training Week Commencing 3rd July 2016

Monday Morning: Jog to station (5 minutes / 10:39mm / 0.49 miles)

Tuesday Evening: Easy home in the heat (50 minutes / 7:53mm / 6.44 miles)

Wednesday Morning: Easy in with Gaby (49 minutes / 7:28mm / 6.59 miles

Wednesday Evening: Warm up for JP Morgan (46 minutes / 8:15mm / 5.66 miles), JP Morgan Challenge - hot evening. Paced it fairly well with dull legs (18 minutes / 5:25mm / 3.45 miles), Post Race Work-out - 10 x 30s off 60s jog (19 minutes / 7:54mm / 2.42 miles)

Thursday Lunch: Can't walk but I can shuffle! (34 minutes / 9:55mm / 3.5 miles)

Friday Evening: 90 hilly minutes with 60 steady at 151 bpm in the middle (93 minutes / 7:55mm / 11.81 miles)

Saturday Morning: Coastal run with Anna and Ryan (53 minutes / 10:10mm / 5.25 miles)

Saturday Evening: Welsh Hospital Car Parks Run - love my fiancee! (61 minutes / 8:29mm / 7.3 miles)

Sunday Morning: Easy with Gaby, Anna and Ryan (60 minutes / 9:05mm / 6.6 miles)

Sunday Evening: 12 x 50 second hills with jog down recovery on a nice piece of trail (60 minutes / 10:38mm / 5.64 miles)

Total: 9 hours and 13 minutes, 65 miles

Summary: Not a great week training wise with my typically poor Monday / Tuesday combination. It left my legs fairly fresh for Wednesday and the JP Morgan Challenge. I had a great race here in 2015 with a storming 18:22. Last year I wasn't as strong on a very hot evening. This year was a decent race and a good step forward in my fitness. 18:43 was considerably better than my recent race result (Parkland Relays, Bridges Relays). I was especially pleased with how I ran it with a much more conservative start than recent races, moving through really well over the second and third miles to take a few decent scalps.



I knew after the race that I'd be struggling with my achilles / heels the next day so I decided to make the most of it and added in an additional 10 x 30s of hard intervals around the cricket pitch with a minute jog inbetween.

Thankfully, after a very painful Thursday (not least because of a work social where I ended up doing far too many shots of tequila under duress at Giant Robot in Canary Wharf) we headed over to Tenby for Long Course Weekend (basically an Ironman Triathlon over 3 days).

Tenby was fantastic and the wonderfully hilly terrain made for a good run on the Friday night with a decent steady section in the middle. I really struggled on this section to get my heart rate up to over 150 despite running fairly hard.

An easy run with Anna and Ryan (who had both done the swim the prior night) was a nice recovery along the coast. Unfortunately Gaby took a bad crash on her bike on the Saturday and we ended up needing to go to A&E. As Gaby got increasingly frustrated with the delay in being seen I was sent out to do my run "There's no point both of us wasting our time here" - so did half an hour before finding out she'd gone in and then spent 10 minutes doing some strides and then running loops around the 200m stretch of carpark.



I did eventually move onto the 800m loop around the Hospital.

Sunday I decided not to do the Wales marathon - the course profile was brutal and my calves were feeling knackered even before the start. An enjoyable run with the crew (Gaby with her arm in a sling) started the morning before cheering in Martin (who had a superb run to clock sub 3 on the challenging course) and Gemma (who had absolutely smashed the bike yesterday).

The evening was a great little hill session - I jogged out of the village and found a nice little trail with a short hill, starting at a moderate gradient, moving to a VERY steep gradient and then flattening out letting me practice running over the hill.

Not a great week in terms of total training volume - a poor Monday, Tuesday and Thursday put paid to that. But I started implementing my new Session / Strides / Steady rotation and it seems to work well - with shorter sessions and decent moderate aerobic steadies.

This week the focus will be increasing the volume and continuing to work on the speed and getting back on my forefeet whilst running.

Monday, July 03, 2017

Training Week Commencing 26th June 2017


Monday: Absolutely nothing. Early start at work followed by a busy lunch. Went ring shopping in the afternoon and went for dinner afterwards. Gaby somehow managed to get a run done afterwards but I was just sleepy. Think the lack of sleep over the weekend was catching up with me.

Tuesday: Double day! 0.5 to the station. 0.5 home. Yeah – no excuse for this one other than it was raining in the evening and I really didn’t fancy it.

Wednesday: Jog into the office from Waterloo; Easy 4 at lunchtime (133bpm / 8:34mm) ; Run to track and a few strides – 1500m race (4:32) going out way too fast then a 3000m race  (9:55) which was well paced but my legs were just dead – basically a tempo.

Thursday: Jog to Westminster with Martin stopping at the track for a few 400s (~76) pacing him around his session – only did 5 and then the Achilles was playing up; Easy home after work (144 bpm / 7:37mm)

Friday: Easy in with Jazz at about 9mm; easy home with a few long strides via North bank and BP (139 bpm / 7:24mm)

Saturday: 20 with a pace change every 5 miles – meant to be 8 / 7:30 / 7 / 6:30 but worked out at 7:28 / 7:28 / 7:01 / 6:19mm  (152 bpm / 7:04mm)

Sunday: Easy (slightly hungover) 5 with Gaby to pick up the car ( 136 bpm / 8:02mm); 10 steady(ish) with Gaby around the Common after the long drive back (141 bpm / 7:32mm)

Total: 10 hours / 78 miles

Summary

After a poor start to the week I started getting back into the groove from Wednesday onwards. The 1500m was a great rust-buster to get me back running fast on the track again – my Achilles really struggled but some good massage work helped loosen it up. The 20 miler on Sunday was really helpful – with a slightly hilly course. Looking at the HR data my last 5 miles were practically at full on race effort despite not being *that* fast. That’s interesting to see as I’ve always historically written off running hard at the end of a long run as just a very hard way to run a few not-that-fast miles. Knowing those miles are (to my body) feeling like a tough tempo run definitely encourages me to carry on and do it again.


This week I’ve got the JP Morgan challenge, potentially an Assembly League and the marathon at the end of Long Course Weekend – should be a fun one!

Sunday, June 19, 2016

Training Week Commencing 13th June 2016

Time to get the weekly blog going again... It's pretty good as an honesty check for me.

Monday: Crazy sprint from work to get to the start line of the Sri Chinmoy 5k in Battersea Park. Set out fast to try and get a decent time but legs started to really struggle with my quads almost quivering in the final mile or so. Really pleased with how it felt aerobically though as that's one of the best first kms I've ever had. Greenleaf whizzed by at the 3km mark to take the win. (4.4 @ 7:16, 3.1 @ 5:10 (16:01 - split 5:04, 5:05, 5:24?!, 4:40 pace for the sprint), 1.7 @ 8:08) followed by 50 minutes easy turning the legs over on the exercise bike. [9]

Tuesday: Steady run at lunchtime around Southwark Park plus drills ( 5 @ 7:15) ;  Late run home from work (9.5 @ 7:18) [14.5]

Wednesday: 10 easy miles into work with Martin via the Towpath and Hyde Park (glorious morning for it) (10 @ 7:54) ; Easy run home from work (10k @ 7:20mm) [16.5]

Thursday: Neck cricked overnight - tried to run home from work and it was painful every other stride - did 2 hours cross-training on the exercise bike just turning the legs over. [0]

Friday: 5 miles steady at lunch with drills (5 @ 7:15); Followed a great evening out at the Twenty20 cricket game between Surrey and Middlesex with a short jog home. Unfortunately it started it hammering it down on the way back when it had been lovely seconds before (5k @ 7:27) [8]

Saturday: 8 easy/steady on the towpath (8 @ 7:02mm); 5 easy with Gaby (5 @ 7:08mm) [13]

Sunday: 8 comprising a warm up, attempt at the Richmond 10km, feeling sorry for myself until Gemma picked me up and ran around with her helping in a very small part to her clocking a 20 second PB; 5 easy with Gaby (5 @ 7:33) [13]

Summary:

75.6 miles / 9h 11m (12 with X-training) / 7:17mm AVG / 5k @ 16:01 / No long run / 11 st. 7.5 lbs.

Interesting week - I was a bit disappointed with the 5k but could see the positives on a very hot and muggy evening. The 10k really disappointed me but I know exactly what happened. I tried to wear some zero drop uber lightweight racing shoes and my feet just couldn't handle it. I was slapping the road from the start and as I couldn't get up on my forefeet with no cushioning I couldn't run on my toes and so all the impact was going straight up my back. When the laces went as well I knew I was done. Luckily I stopped before I did too much damage.

The general pace of my training runs has gone up so I'll see how that progresses and need to make sure I keep an eye on it. On the otherhand way better than New York where my legs just felt dead.

Lovely to have Gaby back for some runs! Mileage was a bit low this week but did at least get some x-training in to make up for that!

Totals:

W/C 13/06/16 - 75.6 miles / 9h 11m (12 with X-training) / 7:17mm AVG / 5k @ 16:01 / No long run / 11 st. 7.5 lbs.

Tuesday, May 24, 2016

Irish Marathon Selection Dilemma

Ireland have now announced their selections for the Olympic marathon and as usual with Olympic selections there is some controversy.

Kevin Seaward, Sergiu Ciobanu, Mick Clohisey and Paul Pollock all competed in the Berlin marathon in September to clock their qualifying times and finished in that order with times between 2:14:52 and 2:15:38. 


Clohisey subsequently clocked a marginally faster time than Ciobanu at the Seville marathon in February.

Simple selection then? Seaward, Clohisey, Ciobanu.

Not so fast.

The selection criteria (which can be found in full here) seems to be a bit vague and contradictory.


As a general principle then it is possible for the selection panel to have sole discretion as to which athlete they are allowed to select.

However, general principles are subject to specific principles which are outlined for the marathon.
There are two specific factors which influence this decision both of which could be viewed to impact the selection process. However, these are also not the only factors that the selectors can use (i.e. they can do what they want). 

The first of these criteria is that they can look at the speed factors of a marathon within a minute.



 Now this might be relevant as you could look at Berlin's speed factor and that of Seville. ARRS compiles these ratings here. As we can see - Berlin is on average 81 seconds faster than an average marathon. Whilst a time isn't given for Seville, given that Clohisey was faster on what we can safely assume is a slower course, then on a pure time basis Clohisey should be selected ahead of Ciobanu despite having been beaten by him in Berlin.

The trouble with this analysis is that it does imply that the selectors are effectively looking at "best" time and have limited discretion. This factor is only needed if it is accepted that the primary route for selection will be the fastest marathon time and can only be superceded by specific circumstances. Otherwise - why stipulate that it should only be looked at within a minute. Where Ciobanu appeals then this would likely be the grounds to do so.

The second of these criteria is that they can consider when the initial qualifying performance occurred with more preference for earlier performances on the basis that the athlete has time to improve before the games.This is irrelevant (as all athletes first qualified at Berlin) aside from the insight it gives into the purpose of the selection policy. 

It indicates that the focus of the selection policy is to select the best possible team for the Games rather than the fairest team or on a strict time basis.

So we have a clear time on a time basis of Seaward, Clohisey and Ciobanu. 

The team named today by Irish Athletics is Seaward, Clohisey and Pollock (link here). 


Irish Athletics don't embellish in their press release but you must imagine that Pollock has been selected on the basis of his impressive World Half performance of 62:46 - 14th in the race and well ahead of Seaward (65:23 / 41st) and Ciobanu (66:30 / 50th).

Now the selection based on a really good half marathon performance isn't stated anywhere in their guidance although arguably that could be one of the "other factors" referred to in the document. 

Understandably this has caused some controversy with Ciobanu's coach expressing mild disappointment at the decision. 

(from Irish Independent - link through above)

Pollock seemed to be aware that "form" would be used to determine the places as can be seen from his blog post (here). 


Now personally I can't see any reference to "form" being used as a selection criteria in the official documentation (please let me know if I'm wrong) which means that either:-

a) Pollock has been informed of something diferent.
b) Pollock assumed that "form" would be used (not totally unreasonable but he seems pretty clear that its included in the criteria - maybe I've missed it). 
c) The policy has been changed. 

Clearly as can be seen in the article above - Ciobanu's coach feels that there has been miscommunication about the policies that are being implemented and how consistently the policies have been implemented in this selection decision. The comment on "form" by Pollock without a corresponding line in the policy suggests there may be some merit to this 

Ciobanu's options are now to:-

a) Accept his place as an alternate and start stretching trip wires on all the local trails near Seaward, Clohisey and Pollock's houses (and the selectors as well - just because). 

b) Appeal within 24 hours on the basis that the selection policy has been incorrectly applied. This would be difficult due to the "sole discretion" criteria allowed as part of the general conditions. 

I would be very surprised if the appeal is successful to the Irish appeals panel. If they did decide that an error had been made in procedure then Ciobanu would not be automatically selected but the matter would go back to the selection panel. 

Where the appeal is not successful then Ciobanu would (I imagine) be limited to appealing to the Court of Arbitration for sport which would be able to consider much wider factors than the appeal to the Irish appeals panel.

The key point in any appeal on the procedural grounds would be to what extent Irish athletics selection panel are allowed to disregard the times run and their stated criteria and make a decision purely on "gut" instinct. The inclusion of factors such as the above create a dichotomy.

By specifically naming factors which imply that time is the most important factor and needs to be overridden by another factor then athletes would seem to have a right to expect this to be adhered to. The inclusion of these factors, whilst also stipulating that the panel can ignore them as they see fit or the "sole discretion" of the panel acting as "experts" rendering any other factors irrelevant. 

I am split on the issue as to who should be selected. I have great sympathy for Ciobanu having beaten both Clohisey and Pollock in an unofficial "trial" race at Berlin with all the principal contenders and then being denied selection on the basis of a marginally faster time by Clohisey at a different (later) race and by a performance from Pollock over a different distance. 

That said, Pollock would look to have a better chance at the Games on the basis of his 62 minute half marathon which given the conditions I would estimate suggests roughly 2:11/2:12 fitness (backed up by Hawkins who he narrowly beat clocking that time in London).

My selection would be Seaward, Pollock and Ciobanu. I think Pollock's 62 minute half would be sufficient to suggest to me that he should be able to perform at a significantly better level than his Berlin performance. By contrast, Clohisey's performance at Seville of 2:15:11 does not suggest he will perform noticeably better than Ciobanu who clocked 2:15:14 to beat Clohisey in Berlin. 

The obvious solution to me is to have a Trials race in March or April where the first 3 who have the qualifying time within the qualifying window are selected. This is simple, gives athletes a clear target, provides the domestic scene with a focus for that year (as everyone will want to qualify for the trials) and should be held as a domestic only race with sufficient prize money that the athletes are compensated for not being able to do another Spring marathon. 


Thursday, March 24, 2016

London Training Weeks 10, 11 and 12

So - I said in the last blog that I'd be happy if I made the same amount of progress from my last XC race to the Southern 12 stage.

Sadly - that definitely hasn't happened. Whilst I had been travelling from 3am until I arrived at the race course at 3pm my performance was solid but definitely not the big step forward I hoped for.

The last 3 weeks have been *okay* training. A solid 107 mile week was followed by a good 85 mile week (no proper training on the travel day to the Tignes) and then a week of skiing restricted my running - although after I abandoned skiing on the 5th day (deciding that the value of 2 more days skiing was considerably less than the risk of being out for 6-9 months injured).

So - I'm left hoping that the fitness is lying there dormant and about to come out. I've now applied for a place for the Edinburgh marathon which is a month after London - where London doesn't work for me then I can always have another crack at it a month later - or alternatively wait until the autumn for a faster time at Berlin. I'd prefer to have gotten under 2:30 before trying for something really quick at Berlin though.

Training Table Week 12

Week Commencing Mileage Time Running Average Pace Key Sessions Longest Run Most Efficient Run Sunday Weight
28th December 2015
55.4
6h 22m
6:54mm
Newport XC
9.1 miles
952 BPM
11 st 13.25 lbs
4th January 2016
54.4
6h 57m
7:40mm
15 miles / 7:21mm
995 BPM
11 st 13 lbs
11th January 2016
63.2
8h 20m (+2h XT )
7:57mm
16 miles / 9:12mm
N/A
11 st 10.25 lbs
18th January 2016
61.8
9h 30m
(+ 6h XT )
9:13mm
None
9.7 miles / 8:36mm
N/A
11 st
8.5 lbs
25th January 2016
79.8
11h 40m
(+4h 45m XT )
8:46mm
10.8 miles / 7:57mm
N/A
11 st 7.5 lbs
1st February 2016
100.0
13h 30m
8:06mm
20.3 miles / 7:19mm
N/A
11 st .5.5 lbs
8th February 2016
100.0
13h 31m
8:06mm
20.7 miles / 6:58mm
N/A
11 st 4.5 lbs
15th February 2016
63.0
8h 43m
8:20mm
None
N/A
11 st 4 lbs
22nd February 2016
106.1
13h 52m7:50mm
8 x 870m 
10 x 200
Bishop St. XC
None
N/A
11 st 2.5 lbs
29th February 2016
106.7
13h 58m7:51mm
5 x 200 
3 x 3 miles
22 inc. 7 at MP
22 inc. 7 @ 6:04mm
N/A
11 st 1lb
7th March 2016
84.9
11h 10m7:53mm
5 x mile
Long Tempo
20 slow (8:28mm)
N/A
11 st 0 lbs
14th March 2016
51.8
7h 21m
(+ lots of Skiing)
8:30mm
SEAA 12 stage (4m)
None
N/A
10 st 13.5 lbs

Monday, February 29, 2016

London Training Week 9 - Back to the Races

London is fast approaching with only 6 weeks of "proper" training left before the taper starts.

It's a decent time to appraise where I am so far. This build-up is going very well but I'm left with a sneaking suspicion that it could end up being just short of what I want. Maybe I'm wrong. I've seen a huge improvement in fitness from the end of week 3 to the end of week 7.

If I can make anything like that same jump from week 7 to the end of week 12 when I run in the Southern 12 stage (my next major race) then I'll be very pleased with my progress. I'm not sure what exactly that will look like because of the new course at the road relays but hopefully I'll be able to measure it.

In the meantime - with this sinking sensation of unjustified frustration - I'm focusing on the training and trying to do what I can to improve performance in terms of stretching and loosening tired muscles. That said - I've done a short article here on the 5 things you can still do to improve your marathon performance.

This week is probably my best week of training in a long time - high mileage (106) with "something" fast most days. Something I've found very beneficial in the past and need to use more often is "half" sessions - where I do about half the volume of a normal session at a slightly faster pace or do a full session but at a slower pace - these help me develop a relaxed posture whilst running at speed and keep me fresh.

Training this week...

Monday: wu, 8 x 870m stretch in BP off a minute averaging 5:25mm (3:06; 2:53; 2:55; 2:57; 2:55; 2:53; 2:52; 2:54 - AVG 2:56 - nice improvement over the 3:01 average 2 weeks ago), wd 

Tuesday: 11 easy @ 8:23mm AM; PM wu, 10 x 200m off 200 jog in 33 (averaging 4:25mm), wd 

Wednesday: 8 easy @ 8:22mm AM; PM wu, 3.5 miles @ 5:57mm, wd

Thursday: 6 easy @ 8:30mm AM; PM 11 @ 7:22mm including a fast mile (5:34)

Friday: 8 steady with Kev @ 7:43mm AM; PM 6 easy at 8:22mm

Saturday: 8 steady around Henham @ 7:26mm AM; PM 4.5 steady on treadmill @ 7:17mm

Sunday: wu, Stortford XC - 27:17 / 4.7 miles / 5:48mm, wd

Total: 106.1 miles

Overall am very pleased with both the volume of work and the intensity. I worked at a variety of paces in the sessions with a decent work-out at 10k pace on the Monday, some short fast reps on the Tuesday and some MP "ish" work on Wednesday.

The race on Sunday was okay... The course was really good underfoot - after checking it out on my morning run I decided that it was frozen enough that as I would be coming through near the front I could get away with my Skechers Go Run Ride (road shoes with minimal grip, reducing injury risk slightly at the expense of grip and perhaps a bit of pace as they're not quite as light as all out racing shoes).

After winning last time, given I'm about 2 minutes quicker over that distance, I was hoping for a relatively easy win! Not quite. George Cook, a junior elite triathlete with a 4:14 1500 and 9:01 3000 (both equivalent to my best times) had turned up and wasn't going to let me go easily. Luckily I could tell by his heavy breathing that he was unlikely to be able to maintain the pace the whole way and I managed to get clear without too intense an effort about 2 miles into the race.

I didn't push after that but just kept a strong steady effort going. I was worried about the final section as I knew it was muddier and almost came a cropper on a bar going over a bridge (the final section had 3 separate "hurdles" to go over).

I'd have liked a faster average pace but to race reasonably after a 106 mile week is probably a good sign.

Training Table Week 9

Week Commencing Mileage Time Running Average Pace Key Sessions Longest Run Most Efficient Run Sunday Weight
28th December 2015
55.4
6h 22m
6:54mm
Newport XC
9.1 miles
952 BPM
11 st 13.25 lbs
4th January 2016
54.4
6h 57m
7:40mm
15 miles / 7:21mm
995 BPM
11 st 13 lbs
11th January 2016
63.2
8h 20m (+2h XT )
7:57mm
16 miles / 9:12mm
N/A
11 st 10.25 lbs
18th January 2016
61.8
9h 30m
(+ 6h XT )
9:13mm
None
9.7 miles / 8:36mm
N/A
11 st
8.5 lbs
25th January 2016
79.8
11h 40m
(+4h 45m XT )
8:46mm
10.8 miles / 7:57mm
N/A
11 st 7.5 lbs
1st February 2016
100.0
13h 30m
8:06mm
20.3 miles / 7:19mm
N/A
11 st .5.5 lbs
8th February 2016
100.0
13h 31m
8:06mm
20.7 miles / 6:58mm
N/A
11 st 4.5 lbs
15th February 2016
63.0
8h 43m
8:20mm
None
N/A
11 st 4 lbs
22nd February 2016
106.1
13h 52m7:50mm
8 x 870m 
10 x 200
Bishop St. XC
None
N/A
11 st 2.5 lbs

Bryn Running

Training diary and musings on running in general.