tag:blogger.com,1999:blog-117274552012-02-13T15:05:39.029-08:00Bryn RunningLondon CallingBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.comBlogger1581100tag:blogger.com,1999:blog-11727455.post-42810575818763696502012-01-10T13:45:00.000-08:002012-01-10T13:45:06.210-08:00Training Week Ending 13th November 2011The 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 Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-82433711747545673902012-01-03T15:14:00.000-08:002012-01-03T15:14:12.402-08:00Training week ending 6th November 2011Training 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 Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-45732210725284663702012-01-01T13:03:00.000-08:002012-01-01T13:03:22.981-08:00Training week ending 30th October 2011As 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: 8.3Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-13754004694827119462011-10-11T14:01:00.000-07:002011-10-11T14:01:10.663-07:00Moving 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 Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-39585548614150780442011-06-21T12:47:00.000-07:002011-06-21T12:47:05.668-07:00Day 7 - Then we really have to goProgress 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, Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-73421860415298830492011-06-19T17:49:00.000-07:002011-06-19T17:49:20.016-07:00Day 6 - Going nowhere slowlyWell - 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 myBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-49269955894686193402011-06-18T09:21:00.000-07:002011-06-18T14:03:41.963-07:00Day 5 - Need for Speed5 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 Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-16959844595553491802011-06-17T10:35:00.000-07:002011-06-17T10:38:06.317-07:00Day 4 - And that's all I've got the say about that.Little bit more progress yesterday – managed to get 9 minutes of running in which still sounds utterly pathetic but is a big deal for me at the moment. Unfortunately there was definitely some tightening up but the difference between the 30 second shuffle I was doing at the start of the week and what I’m doing now is pretty huge. I’m hoping I can have something vaguely like a normal run by Sunday.Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-77196208375390074102011-06-16T10:42:00.000-07:002011-06-16T10:45:17.871-07:00Day 3Apologies for the delay – I will be updating daily (or near as) but will be doing it in the evening now discussing the past day – just when I have time to blog!
So – on the running side. I managed 4 minutes – yes 4 WHOLE minutes. And I was actually definitely running rather than shuffling this time. No pain though I could feel the muscles tightening up a little bit.
To be honest I spent about Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-36653818964621060562011-06-14T16:01:00.000-07:002011-06-14T16:01:08.563-07:00Day 2Sadly a dull day - all I did was 2 minutes running which was sortofI'mnotreallysurebutprobably painfree not quite as good as yesterday but it was an actual run rather than a shuffle.
I decided not to X-train tonight - right now the main pain when walking seems to be coming from the muscles in the glute which remain incredibly tight - which is also how I spent most my day just rubbing small knotsBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-78339721796829244362011-06-13T16:26:00.000-07:002011-06-13T16:26:47.295-07:00Amsterdam Gambit - The BeginningThe Thursday before last I broke down a mile from my house and was reduced to a walk, not even a normal walk, a wretched hobble with my back/glute in agony. A simple walk down an escalator had triggered a reaction in my back that reduced me to spending the evening unable to walk between my bedroom and the kitchen.
It's been a painful two weeks but I've finally seen some light at the end of the Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-18687232092070473902011-05-28T16:48:00.000-07:002011-05-28T16:48:58.281-07:00Green Belt, Track, Brockwell Park and AchillesLast weekend was one of my favourite in the year - the Green Belt Relay. For those who aren't in the know the Green belt is a 22 stage, 2 day relay race around London with each team member running a leg on day 1 and day 2. It tends to attract pretty competitive teams and has a great atmosphere. Highly recommended.
So day 1 I was racing over roughly 10 miles from Staines to Windsor with the firstBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-29534355956015993462011-05-16T16:25:00.000-07:002011-05-16T16:25:00.051-07:00General Update - Races, Training and IronThings have been pretty hectic over here. Reading as I'm sure most heard was an unmitigated disaster. Last year I was very pleased in that I managed to time my peak so I ran best in the most important races - this year I ran, to be fair, shockingly at Reading. I was struggling almost from the get-go. I was just about able to hold it together til halfway and then I was gone. Boom. Now I think I Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-26704196334033365222011-04-20T16:24:00.000-07:002011-04-20T16:24:22.528-07:00Watford 3kSorry - this'll be fairly short as I'm tired but wanted to get a little something up before I went to sleep!
3k tonight - had made very concious decision to ignore time entirely and concentrate on racing whicever little group I got into (usually I get very stressed about splits) - first lap was in around 72/73 and I was practically off the back but managed to get back on and gradually move Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-42661907677927494642011-03-15T15:15:00.000-07:002011-03-15T16:17:12.496-07:00Thames 20, Richmond Half and Olympic TicketsHey all,
First up I guess current state of training - ran 10 x km off a 100 jog to see if target pace for Reading was achievable. Ran roughly a 3:18/19 average exactly as planned so very pleased with that and felt relatively relaxed. Considering I'd had a long lunch and day at work it's good. Certainly since starting to work full time I've found track sessions are definitely a touch slower thanBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-73972759047155501782011-03-13T17:47:00.001-07:002011-03-13T17:47:59.282-07:00Training 7th March 2011 - (No Round-up as I'm Shattered...)
body, div, table, thead, tbody, tfoot, tr, th, td, p { font-family: "Arial"; font-size: x-small; }
7th March 2011
Mon AM
PM Easy run home from work – 7:50mm – 8
Tue AM Easy to steady run into work – 7:04mm – 8
PM Easy run home from work – 12 miles at 7:47mm
Wed AM Warm up, Teddy Hall Relays – 18:26 – 5:Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-12623480483338061452011-03-12T13:51:00.000-08:002011-03-12T13:51:13.180-08:00ConfidenceMost of the readers of this blog know that running is a confidence sport. If you're not confident in yourself and your abilities when you go to the starting line then you're screwed. You need to have a pretty singular purpose and the best athletes all tend to have an almost effervescent bubbling self belief that they "will" win. This is related to this blog - but only indirectly because this blogBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-89571627584473121922011-03-05T06:59:00.000-08:002011-03-06T05:52:25.120-08:00Training Log and Weekly Round-Up from 28th FebOkay - so in an attempt to get stuff regularly up I'm just going to start a weekly round up post each week and update as I go along together with hopefully my training on Sunday evening. So there won't be a huge amount right now but over the course of the week more snippets will appear!
Training log now included at the bottom. Summary - just short of 90 miles. Good track workout. Few hills. PoorBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com2tag:blogger.com,1999:blog-11727455.post-17277867787069347562011-03-02T16:59:00.000-08:002011-03-02T16:59:32.015-08:00Racing ScheduleOkay so I've gotten a few comments asking about what races I'm doing etc. and if I'm running London so might as well set out a very basic plan for the next few weeks and the rest of the summer...
Next couple of weeks
All about Reading Half and 12 Stage from now on. Basically whacking in a load of 5k and 10k pace stuff now together with a final long run. Sunday am doing the Thames 20 and will be Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-23445241466439025272011-02-27T11:30:00.001-08:002011-02-27T12:40:22.766-08:00Training Week 21st February 2011 & Round-UpWeekly Round-Up...
Okay - first up there is the weekly round up on a couple of things and then the training log. Log is below if you want to skip to it. Basically ~100 miles, one good 5 x 2k session, one okay but not great 7 mile tempo. Job done.
Just Do It
Some weeks make me think this more than others - this was one of those weeks. It brings to mind an old but very apt "once a runner" Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-11956409630072905312011-02-21T07:21:00.000-08:002011-02-21T10:49:24.833-08:00Training 14th Feb 2011
14/02/2011
Mon AM Roughly 3.5 miles easy around Common with Hayley - tried out new trail running shoes
PM 9.5 miles to Clapham Chasers and round 2 commons loop.
Tue AM
PM Easy run home after 2 beers - 8 miles 7:55 pace
Wed AM Easy run into work - 8 miles at roughly 7:30 pace
PM Easy run Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-31268420536655484212011-02-20T10:57:00.000-08:002011-02-20T12:08:15.625-08:0020th February - Weekly Round-UpWill try and get an actual training log up tomorrow (it's stuck on my work computer!) but to sum up the week roughly...
92ish miles. Session of 5 x k off 90 (3:15,04,06,06,02) on the roads. 20 mile long run including 5.25 miles (3 laps Battersea) at 5:39mm.
I mean as for the rest of it - do you really care how long I spent commuting in and home each day?!
I've seemed to find myself getting Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-2739918756447408682011-02-18T14:07:00.000-08:002011-02-18T14:07:32.516-08:00Sometimes you forget...... just how damn tough K reps are!
I did my first k session in probably over a year - in previous years these have been my absolute staples. When I can do a session of 8 x k off a minute hard then I know things are going well - at times it has been "my" session.
Thursday night I returned to the fold with a couple of little twists from the past.
- Firstly I did them on the road. This was Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-9098036376963955922011-02-17T12:24:00.000-08:002011-02-17T12:24:44.808-08:00Week Commencing 7th Feb 201007/02/2010
Mon
AM 14.65 miles at 7:35mm with Clapham Chasers leading fast group
Tue
AM 54:55 run into work - Magneto PB! - 6:39mm average- felt good.
PM 65 run home from work - quad completely tightened on me on way home - lot of pain and difficult to walk
Wed
AM Rest - did a massage, possibly a little deep
Thu
AM Rest - leg less Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com2tag:blogger.com,1999:blog-11727455.post-26178736955371664782011-02-16T18:11:00.000-08:002011-02-16T18:20:06.252-08:00Great Bentley Half - Race for Runners AwardSo an idea I had about a year ago but never got around to implementing was for the races I did to grade them according to how I personally felt about them on a number of criteria that mattered to me and I would hope the rest of the running fraternity. Whilst Runners World have a rating system, given that it includes negative ratings for tough courses and being "clubby" (way to get people involvedBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-36383854429998288722011-02-04T12:37:00.000-08:002011-02-04T12:37:55.129-08:00Imposter & TrainingSo I got an interesting email from my mum this week with the below picture attached saying “I found this running photo of you – it’s quite good!” – to which I had to reply “mum – that’s not me”. Parental fail.
In all fairness I had to take a fairly good look myself. It’s a worrying resemblance of me when I have long hair! I’ve already got one evil twin and I don’t need another one!
So – how hasBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-50288540091223564812011-01-30T14:28:00.000-08:002011-01-30T14:28:16.152-08:00Why am I doing this?It's a question I'm sure every runner will ask themselves at some point. I remember quite clearly the first time I asked myself - I was around 12 on a 5-6 mile training run with the Omega club in the boiling heat and I thought about it and remembered. "Hell - I love doing this".
I've found myself asking the same question a number of times over the years and I've always found a reason to carry onBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com5tag:blogger.com,1999:blog-11727455.post-25437016282786037602010-12-18T18:10:00.000-08:002010-12-18T18:10:51.145-08:00Merry Christmas Update!Greetings all!
Unfortunately up until this week I have had professional exams which tend to dominate your life rather unfortunately. With studying, Hayley and training time came at a bit of a premium which meant blogging went on the back burner!
I did however get used to regularly updating on twitter and for easy daily updates you're probably best off checking that although I will try and Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-91431652691408402472010-11-04T17:24:00.000-07:002010-11-04T17:24:27.851-07:00A Very Brief InterludeHey all,
Just a quick update. I did the RAF vs EAA vs Cambridge Hare and Hounds match as usual last Saturday. The achilles actually held up for an entire race in spikes! Sadly my big toe did not as I picked up a ridiculously large blood blister and lost * my big toe. This wasn't a huge tragedy as even though it's entirely raw skin it heals up fairly quickly and today I got a 16 minute jog in (Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-85433455516478030032010-10-19T16:07:00.000-07:002010-10-19T16:07:53.763-07:00Dropping out of a Marathon before Halfway...Below was adapted from a recent post on RW - just some of my thoughts after a friend had to drop out of a marathon before halfway despite a strong build up with multiple consecutive 100 mile weeks... Be good to get all your thoughts.
------------------------------
A tuppence from someone incredibly inexperienced in running marathons but who has run a lot of races; my gut feeling is that the Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-40020715696305276172010-10-14T13:28:00.000-07:002010-10-14T13:28:16.946-07:00Back on the dusty road...Well - generally I seem to be recovering quite well at the moment with more and more runs pain-free. Whilst there is still substantial work to be done on my achilles I'm starting to dare that the worst of it is over.
Part of what this experience has made me realise is that the Meb quote I think just after he won the New York marathon last year was absolutely dead on. Essentially running 90 Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-1891260087339153182010-08-13T17:40:00.000-07:002010-08-13T17:40:06.126-07:00'Cause I'm in Need of Some RestraintWell - progress continues. Yesterday topped off a solid morning run with a very easy jog then drills and 90 minutes on the exercise bike before today running into work at a decent clip. Really feel that I'm getting a lot more of a range of motion around my ankle joint so positive stuff on the whole.
Interesting day - I usually set aside one day a week where I try to have a beer or two and just Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com4tag:blogger.com,1999:blog-11727455.post-73855220974159538212010-08-11T15:53:00.000-07:002010-08-11T15:53:24.007-07:00Time has come to make things rightSo the last few weeks have gone fairly smoothly. I've managed to up my exercise biking and my running to the extent where at the very least I'm no longer losing fitness.
That's all really subsidiary to my achilles though. It's made progress but not as quick as might be hoped (a large part to do with realising I was doing my heel drops entirely wrong which thankfully Noel managed to correct me Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-66206297448980625832010-08-01T15:46:00.000-07:002010-08-01T15:46:12.475-07:00Got to heal the wounds that we've madeUpdate time I guess!
Will actually get the last two weeks training logs up soon. Basically things seem to be going on track. The achilles is definitely improving (Thursday I was actually able to wear normal shoes with no issues) - but it's going to be a matter of weeks/months until the eccentric dips manage to improve it substantially.
That said am now running pain free in my vaporflys and am Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-2389265507569507662010-07-12T15:40:00.000-07:002010-07-12T15:40:10.923-07:00Keep spending limits of my lifeVery interesting session with Noel Thatcher who managed to squeeze me in on fairly short notice. Split it up into two halves basically - firstly trying to work out what existing problems there are in my body which could well limit me in the future (and quite likely caused the current issues!) and then in the second half working specifically on the current problem. Great seeing a physio who Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-24937100041992167292010-07-08T16:36:00.000-07:002010-07-08T16:44:46.500-07:00Run to where you want...Couple of succesful days running to report. Yesterday did 17 minutes steady (~6:30mm) followed by 18 minutes easy jogging. Generally I felt fairly good on this but definitely wasn't an improvement on the whole today so I just went for a very relaxed jog up to Battersea Park to see them taking all of the stuff for the JP Morgan Corporate Challenge down. Really hope to race it competitively next Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-62396122693832325082010-07-07T07:23:00.000-07:002010-07-07T12:45:22.058-07:00Tweaking the SystemSo- aiming to build back up. I'm coming at the whole thing pretty much from scratch again (current estimate of fitness is about 4:30 1500 / 16:40 5000 / 34:00 10,000 - very roughly and totally guesstimating) - so what can I work on from the beginning now?
Flexibility and stretching. This has been an area I've just been generally improving on over the last 6 months or so with regular Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-5385922095808199472010-07-06T17:05:00.000-07:002010-07-06T17:05:31.430-07:00The Long Road Back...Hey all,
As most will know - whilst I was making a slow recovery from London I opted to do the Green Belt Relay and managed to tweak my foot/achilles pretty bad on the first day and racing the second day made it worse. It's been an odd injury as I've never been in great deals of pain and been able to keep jogging through-out (3 x 70-80 mile weeks and then about 3 weeks of 20-30 as I've tried to Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-9233156951210365102010-05-13T16:06:00.000-07:002010-05-13T16:06:42.770-07:00On the Way Back! - Little bit on weight etc.Have had an awful week workwise- had my second set of professional exams so was working around the clock from about last Thursday till Wednesday in order to make sure I was completely okay and had nothing to worry about (fingers crossed!).
Have just kept up running a steady 60 or so minutes a day this week as well (with a few faster spurts at ~tempo pace on the run into work on Tuesday) - have Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-16395048385902369792010-05-03T13:22:00.001-07:002010-05-03T13:55:17.067-07:00Striding out again and new laces!Third day back running. Today was always going to be tough as I had a mock to sit for my professional exams which combined 3 areas for the first time - on a bank holiday! 3rd bank holiday in a row I've missed but will be totally worth it in the long term.
Anyways- after the exam had a great little meal at Nandos with the rest of the trainees before heading back getting a bit of work/revision Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-63670851455600747342010-05-02T07:10:00.000-07:002010-05-02T07:10:23.869-07:00Recovery ContinuesDid my second run back today. 39 minutes jogging two laps around the common at a very easy pace. I'm deliberately trying not to push it too hard after last week being a complete recovery week. This week I'll be looking to run ~50-60 minutes most days with some strides thrown in for good measure and maybe a 75ish minute long run. The week after that will hopefully be closer to 80 and maybe a lightBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-66138484386721673592010-05-01T18:21:00.001-07:002010-05-01T18:21:27.530-07:00My three medals...Probably the three medals that mean the most to me together with my herts county xc u17 silver... (Damn that pepper!) Each was a combination of a lot of hard work and training which paid off this season big time and with interest!Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-13318811249154487412010-05-01T15:31:00.000-07:002010-05-01T15:31:38.571-07:00Return to RunningGoing to try and post more regularly now... hopefully will help keep things fresh!
First run back today- just did a single lap of the common in about 20 minutes. Very relaxed run. Typically though managed to leave it late enough that the good weather had ended and the drizzle had started. Still good though. Really enjoying having a first free weekend in what seems like months (well... when I sayBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-76843524247591992432010-04-26T15:22:00.000-07:002010-04-26T16:11:13.403-07:00There's no sign of the morning coming - thoughts on a marathon debutRainbow in the dark was a song frequently on my ipod in the run-up to London training in the dark totally on my own throughout the dark of the winter and the above pretty much encapsulates how I was feeling from mile 17/18 of London to the finish.
The first half was fine- at halfway I was honestly wondering if I could negative split a 2:27:high - I kept on that pace despite falling slightly off Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com2tag:blogger.com,1999:blog-11727455.post-57608333371330042532010-04-26T13:32:00.000-07:002010-04-26T13:32:16.890-07:00Rough Marathon ReportSorry to have this rushed off but just what I put on the RW site last night...
Many thanks to everyone who came and cheered me on- it was definitely appreciated.
eal game of two halves. Set off in a slightly manic fashion from front of pen one to catch up with the guys I was planning on running with - many thanks to the anonymous RW lurker who was marshalling at the start of pen 1! (Brilliant Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-28874186907326732542010-04-26T13:21:00.000-07:002010-04-26T13:21:03.092-07:00Training Week Commencing 18th April 2010The final taper week!
Sunday
AM: 66 recovery @ 8:01mm - enjoyable relaxed run with Martin around Battersea Park
Monday
AM: 59 steady @ 6:49mm w. Clapham Chasers having a good natter with James Ellis going around.
Tuesday
PM: 21 recovery jogging to/from massage.
Wednesday
PM: 18wu, 10:25, 2 x ~450, 10:25, 20wd -10:25s run at about MP+15 seconds
Thursday
PM: Rest- went to expo and Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-70500235577415709802010-04-26T13:07:00.000-07:002010-04-26T13:07:59.229-07:00Training Week Commencing 11th April 2010First week of the taper!
Sunday
AM: 2:25 long run @ 7:31 - very enjoyable long run with Herne Hill Harriers albeit slightly longer than I wanted hence I walked a fair bit of the way home.
Monday
AM: Rest day!
Tuesday
PM: 11wu, 8 x 1650 off 60, 9wd Final track session w. David's group. Running relaxed but breathing slightly off. Target was ~5:28/1650 (~5:18 per mile)- 5:Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-52481122956762549142010-04-26T12:57:00.000-07:002010-04-26T12:57:52.896-07:00Training Week Commencing 4th April 2010Sunday
AM: 2:49:20 @ 8:27mm - headed to a trail race to be handed a set of very confusing acronyms! Managed to get around but very slowly!
Monday
PM: 36:05 easy @ 7:08mm
Tuesday
PM: Track session w. Urban's group. Ran fairly slowly but picked up at end. 3 x 1000, 3 x 800, 3 x 400, 3 x 200. 200s were fairly decent off ~30 secs was hitting 31s.
Wednesday
PM: 60 recovery @ 8:22mm inc. 8 x stridesBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-66843553573367303012010-04-26T10:39:00.000-07:002010-04-26T10:39:14.187-07:00Week Commencing 28th March 2010Sunday
AM: 17 wu, 31:37 Eastleigh 10k, 7:20 wd - huge PB and had a great meal afterwards with Lee, Matt and Oz.
Monday
PM: 62 easy @ 7:31mm
Tuesday
AM: 65 easy @ 7:50mm to Office
PM: 61 easy @ 7:20mm home from Office
Wednesday
AM: 37 easy-steady lunchtime run around Isle of Dogs with Harold Wyber
PM: 62 easy @ 7:30mm home from office
Thursday
AM: 60 easy @ 7:15mm to Office (dull week)
Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-32145983008516351262010-04-24T14:31:00.001-07:002010-04-24T14:31:34.302-07:00Ready to rumble!Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-27962890185618097512010-04-23T10:17:00.001-07:002010-04-23T10:17:16.015-07:00Pre-London CarbsIn addition to pasta, pizza and cereal also large quantities of maltloaf, bread, croissants and lucozade. Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-75529359827968264732010-04-14T13:27:00.000-07:002010-04-14T13:51:13.481-07:00Recent Photos...Photo from Eastleigh 10k - moving fairly well towards the end! Nice to have a Welsh and South of England runner in the background.
And one of me chatting with James Ellis and the start of the Thames Riverside 20...
and finally one from the Wimbledon Park Run...
Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-76922044469216455412010-04-02T17:38:00.000-07:002010-04-02T17:38:55.981-07:004 Week Review - 28th February - 13th March 2010Week 1: 627 Minutes / ~ 84 miles
Run-In XC League at Newport (1st)
64 Aerobic Threshold @ 5:38mm
17:04 5k Tempo @ WC
21.4 Long Run @ 7:21mm
The XC I was pleased with as it was a ridiculously cold and wet day and I wasn't sure how my legs would cope with running XCs on consecutive days. The answer is not particularly well but I was still able to get away. The middle of the week was a stark Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-77402037160328080522010-03-30T17:23:00.000-07:002010-03-30T17:23:45.492-07:00Club Switch to BeaglesWell- with the Eastleigh results published it looks like the cat is out of the bag as someone has picked up on it on Eightlane...
Early February I moved to London. I now work ~3 miles from the Terence McMillan Stadium. Newham consistently manage to get good teams out to events and not just A-teams but B and C teams as well which was a big part of my decision. Obviously their strength is a big Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com2tag:blogger.com,1999:blog-11727455.post-50696726035920790072010-03-30T14:46:00.000-07:002010-03-30T14:46:46.865-07:00Training Week 21/03/2010Sunday
AM: 15 wu, Reading Half Marathon 14th Place 69:52 - huge PB!- calves bit sore to warm down.
Monday
PM: 44:41 @ 9:22mm - life lessons a) running the day after a half marathon is tough b) don't make it worse by eating a doubled up ultimate burger shortly beforehand... Ditched run at 45 mins and caught tube. Wasn't doing any good out there.
Tuesday
AM: 1:11 @ 9:18mm - very slow run into Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-7209184309558963422010-03-27T04:45:00.001-07:002010-03-27T04:45:06.710-07:00Hayleys leg after she collided with a bike. The kid didn't make it.Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-62380884973945078812010-03-21T11:58:00.000-07:002010-03-21T12:01:55.264-07:00Reading Half Marathon Race ReportReally wasn't sure I was going to even be at the start for this one! Had had no response back from my late entry but finally got the okay from the organisers Friday lunch-time. With my cold and feeling pretty bleurgh I was struggling for motivation but it's so rare a chance to race in a top quality HM with a lot of others comes along that I had to really go for it. My training in recent weeks hadBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-39283134778591730112010-03-21T10:26:00.000-07:002010-03-21T11:02:00.006-07:00Week Commencing 14th March 2010Sunday
AM: 2:50 / 22.84 miles / 7:28mm - very enjoyable run with Sean Renfer who might be moving to Clapham. Headed down running easy to WC where I met him, then a loop around Richmond Park (glad Sean was there as I assumed the trail around the outside was 7.2 miles - apparently it's the road which is 7.2 and the trail is much longer!) - dropped the pace a bit on way back from WC with some 6:mid Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-58008892084710362002010-03-21T09:54:00.000-07:002010-03-21T11:02:21.018-07:00Training Week 7th March 2010Have the garmin times but too tired to post so here is the week roughly! Will add in important work-out splits...
Sunday: 4 miles @ 7:30mm, 20 miles @ 6:18mm at Thames Riverside 20- good run and felt like I was jogging along with bloke in second place before putting 6 seconds into him over final 100m.
Monday: hour easy running to Liverpool Street
Tuesday: hour steady with OUCCC @ 6:43 - good Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-36136081631120537622010-03-06T04:49:00.000-08:002010-03-06T04:53:21.121-08:00Training Week Commencing 28th February 2010Sunday
AM: 16 wu, 26:09 @ 6:04mm, 2 wd - Run-In XC League 1st- Absolutely ridiculous conditions. Raining and gusting wind. Course is half fields, quarter usually decent trails and quarter concrete so getting right shoes is a sod. Broke away early on, minor mistake took me off course and back into second then the ford which was meant to be calf deep was chest deep. Got clear again and won fairly Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-85033909351794273332010-03-02T17:54:00.000-08:002010-03-02T18:03:02.863-08:004 Week Review - 31st January - 27th February 2010Week 1: 579 minutes, 78 miles
19 Long-Run @ 7:01
27:21 tempo @ 5:25
22:17 AeT @ 5:34
Good week where I hit a good LR early on then a decent two tempos in the middle.
Week 2: 460 minutes, 62 Miles
Great Bentley Half: 13.1 @ 5:25 - 70:55 3rd Place PB
Easy session with Paul Evans
Recovery week following Great Bentley- just got my legs ticking over with some steady stuff on the Tuesday.
Week Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-11421432087580955262010-02-27T09:34:00.001-08:002010-02-27T09:34:33.971-08:00LeeBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-34127274537190926312010-02-21T17:10:00.000-08:002010-03-02T17:11:06.509-08:00Training Week 22nd February 2010Sunday
AM: 2:24:46 / 20.32 miles / 7:07mm - good long run bagging another 20 - did first hour v. easy with club over muddy/hilly terrain with 1:00:25 / 7.76 / 7:45ish before leaving with Oz, Anupam and Matt (for 15 minutes) to nail out half an hour up then down the fairly muddy canal - 1:00 / 9.65 / 6:13 - pace started relaxed at 6:10-6:20 chatting with Matt then picked up a bit when he headed Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com2tag:blogger.com,1999:blog-11727455.post-40206737448298255852010-02-18T15:01:00.000-08:002010-02-21T17:02:22.261-08:00Training 14th February 2010Week Commencing 4th January 2010
Sunday
AM: 56:49 easy @ 7:36mm, Run-In XC League 4.74 miles 28:18 (5:59mm) 1st, Short wd - ran with Steve for an hour around Stortford before the race. During the race was in flats which was tough on the muddy bits but lots was crushed gravel. Ran with Nick till 2 miles when I edged clear- spent more time watching over my shoulder to make sure Andrew was clear Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-79857507977755801812010-02-10T14:58:00.000-08:002010-02-18T14:46:26.004-08:00Training 7th February 2010Sunday
AM: 15:24 wu, Great Bentley Half 3rd 70:55 @ 5:25mm, 15:11 wd - Report up shortly!
Monday
Rest day
Tuesday
AM: 42:43 recovery @ 8:39
PM: 15 easy @ 7:13, 30 steady @ 6:26, 15 easy @ 7:54
Wednesday
AM: 41:52 recovery @ 8:41mm
PM: 65:21 easy @ 7:35- went out in Harlow with Noel - absolutely skating on the ice so we ended up going to a park and running around this large slightly uneven Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com2tag:blogger.com,1999:blog-11727455.post-36583804868677241692010-02-02T17:47:00.000-08:002010-02-10T13:47:16.504-08:00Training 31st Jan 2010Slightly changing the format from now on- just found out that the garmin I use for every run actually has a weekly total and average (which won't be particularly relevant due to rep recoveries etc. but could be interesting) so am going to do training on a Sunday-Saturday schedule now!
Sunday: 70:27 easy @ 7:04mm - run into Oxford with backpack then 50 minutes easy with Hayley around Oxrad.
Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-18036303957617911662010-01-30T11:05:00.000-08:002010-01-30T11:05:00.390-08:00Southern Mens ResultsSorry for the bad quality- if you save it and then print it it'll come out better but my scan is here...
If you can't save this one then go to the below link and use that one...
Direct Link to Scan
Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-38161453700590529162010-01-26T16:59:00.000-08:002010-02-02T11:00:39.802-08:00Training 25th January 2010Week Commencing 4th January 2010
Monday
AM: 77:53 easy @ 8:17mm - started slow and got down to mid 7s
PM: Ex. Bike - 45 easy after watching a dismal Charlton performance at the Valley...
Tuesday
AM: 38:03 recovery @ 8:35mm - again started 10s down to 7s...
PM: 13:09wu, session (as below), 11:31 wd
1600 (5:11 - 78/lap)[1:54 rec.]
1700 (5:22 - 76/lap) [1:40 rec.]
8 x 450 [40s rec.per rep] (400 Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-36691489646797098212010-01-18T20:33:00.001-08:002010-01-18T20:39:47.152-08:00The Stick
Mostly doing this as a test run for sending a blog update from my phone but this is the Stick and it's a self massage took I got for Christmas which thus far has been very useful- anyone else tried using one?
Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-68051142127094669442010-01-17T20:27:00.001-08:002010-01-25T19:21:41.004-08:00Training 18/01/2010Week Commencing 18th January 2010
Monday
AM: 68:42 easy at 7:25mm - last few miles sub 7 pace.
PM: Ex Bike - 60 @ 1:48/km
Tuesday
AM: 16:27 wu, 45:11 AeT @ 5:46, 16:04 wd
Felt fairly relaxed maintaining this for 45 minutes - 2:30 is another question entirely. Haven't lost much fitness though...
PM: Ex. Bike - 60 @ 1:48/km
Wednesday
AM: 73:13 easy to steady @ 7:36mm
Odd one- Stortford town Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-56717567578777345792010-01-11T18:51:00.000-08:002010-01-11T19:07:23.465-08:00Flat Hunting and Getting Back to Some RunningAm going to experiment for a little bit with doing more frequent short little blogs and seeing how it goes- plus probably a little bit more about my daily life where I hopefully won't get fired for posting something about my time working at my firm! I'll also start the training log each week and update it as I go along with the week's training.Well with the big accountancy (yes - dull I know!) Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-7190462958121111502010-01-10T20:00:00.001-08:002010-01-18T10:27:35.458-08:00Training Week 11/01/2009Week Commencing 11th January 2010MondayAM: 39 @ 8:05 - nice to get 40 done pain-free.PM: 60 on Ex. Bike - included a 1k hard burst (1:09/1:10)TuesdayAM: 45 on Ex. BikePM: 41:45 steady @ 6:12 - Quicker run around hilly Saffron Walden - was running with Nick till about halfway till he unfortunately managed to hurt his calf.WednesdayAM: 28:02 easy @ 7:26 - Run around very snowy Uni Parks and out Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-8006731893690101612010-01-10T18:47:00.000-08:002010-01-10T18:59:51.973-08:00Training Week 04/01/2010Week Commencing 4th January 2010MondayAM: Rest- giving it another day though less sore than it was.TuesdayAM: 7 @ 10:00 - test run- not too much pain but could definitely feel something wasn't right yet.PM: 60 on exercise bike - good to get used to it again.WednesdayAM: 90 on exercise bikeThursdayAM: 16 @ 9:38 - very tentative run in the snow - seemed pain-free with little bits in last minute or Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-85749395242139275512010-01-10T18:13:00.001-08:002010-01-10T18:47:29.463-08:00Training Week 28th December 2009MondayAM: 12 wu, Buntingford 10m Race 54:23 PB 1st Place , 12 wd Really pleased with this race as it felt very smooth and controlled generally. Sat in main pack as people dropped off, made a few mini-breaks taking the lead but Steve Watterson stayed with me - broke away over last half mile or so getting a 12 second lead. Warm down with Adam, painful stomach cramps after race. On plus side is a Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-9636164393934086602009-12-29T17:41:00.001-08:002009-12-29T17:52:47.123-08:00Training Week Commencing 21st December 2009Reasonably starting week before losing it to a knee niggle - started building back up after two days out.Monday AM: 35 at 8:03 per mile- v. icy, was an awful journey back home from Gran's as we went south for Pistol's funeral (really nice ceremony- particularly good songs which really exemplified Pete's attitude to life) - then got caught in an awful snow storm coming back up the M11. 8 or 9 Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-36206198676945059762009-12-29T17:27:00.000-08:002009-12-29T17:41:04.467-08:00Training Week Commencing 14th December 2009Monday AM: Rest - I'm a lazy sod- this week is intended to be a much easier week given Telford on Sunday. Then the snow came as well and I was lazy...Tuesday PM: 42:56 v. slow with Striders for Tinsel run - see below photo! Did one km fast in middle.WednesdayPM: 7.2km TT at Stortford - aim was to guess how long it'd take you (no watches or GPS allowed!) - my guess of 24:30 was almost dead on as IBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-83467907044340225182009-12-29T15:40:00.000-08:002009-12-29T17:10:08.707-08:00Training Week Commencing 7th December 2009Monday AM: 30 recovery at 8:31mmPM: 74:04 steady at 6:32mm - progressive- started at ~7:30 and closing last few miles in ~6:00.Tuesday AM: 40 at 8:33mmPM: 72 minutes including session of 400,600,800,1000,1000,800,600,400 with generous recoveries (90 seconds to 3 minutes)- splits were roughly 400s : 65/66, 600s 1:42 (68), 800s 2:21 (70ish...), 1000s 3:00/2:59 (72). Bit dissappointed despite the Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-29354911944897686392009-12-10T14:42:00.000-08:002009-12-10T14:51:58.326-08:00Mileage, Mentality & Magnesium - An Evening with Jim HarveyYesterday I attended a seminar with Jim Harvey (coach of Irish record holder Mark Carroll and US Olympian Amy Rudolph amongst others) with Bud Baldaro (UK Endurance coaching guru- in particular for his work at Birmingham University and Tipton Harriers) chirping in from the sidelines. When you consider that Carroll's 3k PB (7:30) is faster than the British record and that he has clocked more sub Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com3tag:blogger.com,1999:blog-11727455.post-19012185887594164422009-12-06T12:48:00.000-08:002009-12-06T13:24:30.092-08:00Training Week Commencing 30th November 2009Monday AM: 30 recovery @ 8:10 per mile (shattered so ran at lunchtime and had lie in)PM: 70:02 steady @ 6:46 (Stortford loop after work - roads)Tuesday AM: 40 recovery @ 7:58mm (totally frozen so ran a little quick to warm up)PM: 15 wund, 7 x 1300 (110) target 75/lap (4:04) - 4:05,02,02,04,04,05,03 - on a 6 minute loop, totally solo so hard work but enjoyed it and pleased to complete the Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-33436519331877180482009-11-29T15:17:00.000-08:002009-11-29T15:40:22.516-08:00Week Commencing 23rd November 2009Monday AM: 50 @ 7:57 per mile - first day of work so headed out and got my first 6:30 AM run in for a while- lovely watching the countryside go into colour over the hourPM: 57 @ 7:09 per mile - headed to Stortford and ran the 8 mile loop- quite pleased with paceTuesday AM: 33:49 @9:03 per mile- very busy day today with work, cleaning house and driving to Gatwick to pick up parentsPM: 45:37 @ 7:24Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-83527576776518375942009-11-29T14:29:00.000-08:002009-11-29T15:17:21.412-08:00Weeks Commencing 9th and 16th November 2009Sorry for the long delay guys- after the fairly epic 16+ miler on the 8th November the wheels started coming off a bit so I backed off - here, roughly, is how the last few weeks have gone...Week Commencing 9th November 2009Monday Rest day; after the 16.7 miler just to let myself recover a bitTuesday AM: 40 minute recovery run @ 8:36PM: 15 wund track session at NR - 5,4,3,2,5,4,3,2 with 90 secondsBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-44496330625405654172009-11-08T09:28:00.000-08:002009-11-08T09:58:25.272-08:00Week Commencing Monday 2nd NovemberMondayAM 30:46 @ 8:47 easy Post HMTuesdayRest day - drove to Oxford- ChCh social - too much red wine (my nemesis)WednesdayAM 64:31 at 7:13 per mile steady. Really nice run up the canal and back through Godstow with Matt, Jess and Hayley with Anupam joining in from time to time.PM 41:23 at 10:01 per mile v. easy - absolute shuffle with MC gurk - nice chat though!ThursdayAM 15 warm up, 30 minute Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-42791538300005641522009-11-01T17:08:00.001-08:002009-11-09T19:38:41.534-08:00Week Commencing Monday 26th October 2009This is intended to be my substantially lower mileage week with a decent tempo run on Tuesday, and then 3 very easy days before racing a 5k XC leg on Saturday and a HM on Sunday for my second serious one.Monday40 minutes easyTuesdayHard tempo- 36:36- course record at Striders averaging 5:30 per mile over an extremely hilly course. Took 1:32 off my own record on the course we run most weeks of theBryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-17465021032122126062009-11-01T07:52:00.001-08:002009-11-01T17:18:38.343-08:003rd Half-Marathon- Poor time; Good run!So today was the Stevenage Half-marathon. I did this as my debut 4 years ago running 77:42 and aside from a monumentally stupid run at Roding Valley (I was in excruciating back pain) where I DNFed this was my second serious HM effort. This time after a hard 5k leg at the ECCA relays yesterday- maybe a little silly!Reasonable performance but poor time from me I'm afraid. Course was much tougher Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-82093386811656151242009-10-25T15:15:00.001-07:002009-10-25T15:16:07.047-07:00Week Commencing Monday 19th October 2009Sorry- none of the usual witty banter in log this week- report on Sunday League XC should be up once results are out!MondayPM 58:36 @ 6:28 per mile (might be slightly out as dodgy last few ks but definitely in 6:3x range) inc. ~8 strides mid-run.TuesdayAM 38:26 recovery at 8:10 per milePM 15 w.u inc. strides, 4 x (1600 @ 77/lap, 90, 400@~70, 90) 5:04,08,08,08 for miles feeling v. easy, Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-58612170727297138632009-10-25T15:15:00.000-07:002009-11-09T19:37:58.113-08:00Week Commencing Monday 19th October 2009Sorry- none of the usual witty banter in log this week- report on Sunday League XC should be up once results are out!MondayPM 58:36 @ 6:28 per mile (might be slightly out as dodgy last few ks but definitely in 6:3x range) inc. ~8 strides mid-run.TuesdayAM 38:26 recovery at 8:10 per milePM 15 w.u inc. strides, 4 x (1600 @ 77/lap, 90, 400@~70, 90) 5:04,08,08,08 for miles feeling v. easy, Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-91600213325174154852009-10-18T18:09:00.001-07:002009-10-18T18:09:20.078-07:00Week Commencing Monday 12th October 2009MondayAM 40 minute recovery run @ 8:03 per milePM 15 warm up and down. 10 x 1000 @ ~Tempo pace (off 200 fast jog) Was shooting for 3:32.5 per k- reps were: (3:31,30,29,30,29,26,31,31,29,19)with me kicking the last 200 in ~31so AVG 3:28.5 or 5:35/mile. Whilst the 200 recoveries were average 54.1 so my recovery was at 7:12/mile - nice trying this out. (75)Tuesday40 AM recovery- 8:26 per mile Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-47887832683818732302009-10-11T16:20:00.000-07:002009-10-11T16:22:53.187-07:00Week Commencing Monday 5th October 2009MondayAM 30 minutes easy (7:10/mile) wet but still an okay run. Pace felt steady at the start and very easy at the end despite being ~45 secs/km quicker.PM 51:30 recovery run at 9:01/mile with 8 x Canova Hill sprints - broke 10 seconds for three of them moving well on the sprints.TuesdayPM 15 wund 6 x 1300 on a 6:30 loop. 4:01,4:03,4:03,4:03,4:02,4:02 avg. 74.6/lap warm up excluding speed ladder,Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-18889619401589577972009-10-04T14:38:00.000-07:002009-10-04T16:39:17.068-07:00Training Camp 2009 : A ReviewHaving finally arrived back from the Lake District I feel the week should be memorialised somehow so here's my brief journal of what happened (or not!)I wasn't going up with the minibus (I never go up with the minibus - I say it's because it's more convenient than going over to Oxford but really it's so I can take a huge bag and enough trainers to last a lifetime) as I was racing the South of Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-81473983281053516432009-10-04T14:34:00.000-07:002009-10-04T14:38:04.092-07:00Week Commencing 28th September 2009MondayAM 90 minute long-run in Lake District 7:30/mile- tough terrainTuesdayAM 8 w/u, 7 x mile (60) all at around 77/lap but on roads, mile out downhill mile back uphill. 15 warm downPM 45 EasyWednesdayAM 60 minutes steady @ 6:51 - huge hill then downhill before protracted flat straight. Really nice run with Carl, Tom, Cathy and Andy.PM: 45 v. easy/recovery @ 8:08/mileThursdayAM 10 warm up, Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-2198716683366472772009-10-02T15:35:00.000-07:002009-10-02T15:53:08.200-07:00Week Commencing Monday 21st September 2009MondayAM 42 minutes recovery running ~8:10mm felt pretty crappy and just bleurghPM 15 w/u inc. strides. 8 x km (200m/65 second recovery) 15 minutes warm down, was doing this with two of the younger ones Ed and Dave and also Adam. Started off at ~76 pace and ran a 3:07 but they were all struggling badly so slowed it down to 78s with a 3:13, still struggling so again to 3:17 and they just about Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-77197565576556035112009-09-20T15:37:00.001-07:002009-09-20T15:37:50.397-07:00Training Week Commencing 14th September 2009Training Week Commencing 14th September 2009MondayAM Did 50 recovery with 8 x Canova Hill sprints (9 seconds flat out)PM 52 easy averaging 7:49.PM PM 30 mins Ex. Bike 16.88kmTuesdayPM 10 minute warm-up, 5 x 6.5@10k pace [90] 10 min warm down. AVG ~78/lap Was absolutely tipping it down with rain. First one averaged about 79 and was really struggling with vest constricting breathing. Then with Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-48667738703003206162009-09-14T17:25:00.000-07:002009-09-14T17:38:26.565-07:00Marathon AnnouncementHey folks,Well I'm imagining that I must have told 99% of people who come on here in person anyway, but after realising yesterday that I still hadn't told my parents!, decided I'd make the announcement on here as well.I've decided to make my marathon début next year and the aim is to do so at London. This really means three things.1. I need to run a sub 75 half OR get in via the ballot OR get in Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-12818740076977570362009-09-13T18:11:00.000-07:002009-09-13T18:22:11.647-07:00First Proper Long Run BackDid my first proper long run in a while today. 90 minutes split into 30 easy, 30 steady, 30 easy. Average came out at 7:35 per mile whilst I covered just over 20km. Really nice to actually get out and on my feet for that length of time. I also quite enjoyed experimenting with the steady section in the middle which was mostly at about 6:45 pace but the last few kms dipped down to sub 6 territory Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-49788607780193346022009-08-22T10:14:00.000-07:002009-08-22T16:49:33.087-07:00Making the Transition Part 4 - Easy and Recovery WeeksSo you've done 8 weeks solid training? Good work- odds are that you're in the shape to run faster than you've ever done before. You're probably getting pretty excited about how fit you are and starting to look at how fast you can run and whether you can add more mileage, an extra session or two - right?Wrong. Time to step back and relax for a bit. You've been working hard and your body is Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com1tag:blogger.com,1999:blog-11727455.post-91783683328197281042009-08-15T02:44:00.000-07:002009-08-15T09:24:33.988-07:00Making the Transition Part 3 - StridesThe first step has been taken towards being a faster more fluid runner. The previous week you'll have done your first threshold or tempo run and that's a great first step to have taken. You're now doing one of the two "base-building" work-outs. It's time to have a look at the second base-building work-out and this time it's focusing on your running efficiency.The spectrum of running speeds is as Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-41697356987913004622009-08-14T04:25:00.000-07:002009-08-14T05:33:23.554-07:00Making the Transition Part 2 -Threshold RunningSo by now you'll have been training at a higher frequency for a few weeks and after the initial lethargy probably be feeling fairly good about yourself. You're probably finding all of your runs a little easier and starting to find yourself running more fluidly - possibly you've even lost a little weight. Hopefully you're enjoying your running more as well.It's time for step 2: Run Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com2tag:blogger.com,1999:blog-11727455.post-20005485636403137452009-08-06T18:34:00.000-07:002009-09-17T18:30:54.243-07:00Training Week Commencing 20/07/2009 til Week Commencing 24/08/2009Week Commencing 20/07/2009Fri: Did massage + drills PM 20 minutes cyclingSat: massage + drills 40 minutes cyclingSun: 60 minutes cyclingMon: 60 minutes cyclingTue: 64 minutes cycling (32.18@56:03)Wed: 70 minutes cycling (16.1 @ 26:30,40 in 70)Thu:RestFri: AM 5 minutes running- no pain but still didn't feel quite right PM 40 minutes cycling outdoors got soaked.Sat: AM 7:39 running 1 mile. Groin Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-37245181183891153052009-08-06T18:31:00.000-07:002009-09-17T18:30:44.006-07:00Training Week Commencing 29th June 2009Week Commencing 29th June 2009Mon: AM 40 easy PM 55 easy with Will Mackay around Wandlebury- nice run and good to have someone to chat with, even if he is a tab!Tue: RestWed: 15 minute warm-up, 27:53 5 miles 1st place MWRRL around Welwyn. Drifted clear of Paul Greaves with 800 to go. 15 warm downThu: 20 minute warm-up, 17:02 5k @ Haverhill, 1st, big group up steep first hill, pulled clear with Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0tag:blogger.com,1999:blog-11727455.post-9612014643147532622009-07-24T11:36:00.000-07:002009-09-17T18:30:18.484-07:00Injury et al.Okay so after 2 weeks of fairly successful racing my injury eventually overcame me. I was improving with every run from Thursday to Sunday night. Sunday night's run I was actually okay and almost pain free with my quad and groin a lot better. I took Monday off and didn't run till Tuesday evening with the hope that I would be totally pain free. How wrong could I be? I was in complete agony far Bryn Rhttp://www.blogger.com/profile/10153103443096694717noreply@blogger.com0