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Saturday, January 30, 2010
Southern Mens Results
Sorry 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...
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If you can't save this one then go to the below link and use that one...
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Tuesday, January 26, 2010
Training 25th January 2010
Week 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
- First lap of first rep in 81 hence why so slow overall. Very pleased with 450s off 40 seconds recovery and the 1000m. Worked very well with Hugh Torry alternating reps.
Wednesday
AM: 42:43 recovery @ 8:33
PM: 75:01 easy @ 7:52
Thursday
AM: 43:05 recovery @ 8:37
PM: 21:50 wu, 3 x 5 x 300 (100/500 jog recovery) ~52/53 AVG, 21:30 wd (73:34)
Friday
AM: 44:37 recovery @ 8:53mm
Saturday
AM: 15:05 wu, 58:22 Southern XC (93rd - bit dissappointing- legs struggled with damp, soggy ground at Parly Hill), 10 wd
Sunday
AM: 70:27 easy @ 7:04mm - ran into Ox with backpack then 50 minutes very enjoyable loop of Oxrad with Hayley - fell over and got muddy.
Total: 607 minutes / ~ 81 miles
Summary: Good track session on the Tuesday especially after tough Sunday long run. Thursday was a bit poor on the track and was just generally feeling pretty bleurgh - probably Tuesday and Sunday catching up on me. Saturday was again a bit dissappointing as a few guys I've beaten recently got me (some by substantial margins) - but I'm not too worried as A) I wasn't tapered and B) I'm not sure why it is but the soft, wet XC courses are awful for me. My feet hit pretty heavy and usually that power is rebounded into my running stride but on courses like Parly Hill I just sink. Looking at my results it can very easily be seen that "hard" courses like Herts XC last year and the Broxbourne XC I run substantively better than on "wet" or "soft" courses like Parly Hill.
Couple of pictures below - apologies if infringing anyones copyright!
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 splits of 71,70,69,69,69,71,70,70,68) then [1:30 rec.] before
- 1000 (2:56 ~70/lap)
- First lap of first rep in 81 hence why so slow overall. Very pleased with 450s off 40 seconds recovery and the 1000m. Worked very well with Hugh Torry alternating reps.
Wednesday
AM: 42:43 recovery @ 8:33
PM: 75:01 easy @ 7:52
Thursday
AM: 43:05 recovery @ 8:37
PM: 21:50 wu, 3 x 5 x 300 (100/500 jog recovery) ~52/53 AVG, 21:30 wd (73:34)
Friday
AM: 44:37 recovery @ 8:53mm
Saturday
AM: 15:05 wu, 58:22 Southern XC (93rd - bit dissappointing- legs struggled with damp, soggy ground at Parly Hill), 10 wd
Sunday
AM: 70:27 easy @ 7:04mm - ran into Ox with backpack then 50 minutes very enjoyable loop of Oxrad with Hayley - fell over and got muddy.
Total: 607 minutes / ~ 81 miles
Summary: Good track session on the Tuesday especially after tough Sunday long run. Thursday was a bit poor on the track and was just generally feeling pretty bleurgh - probably Tuesday and Sunday catching up on me. Saturday was again a bit dissappointing as a few guys I've beaten recently got me (some by substantial margins) - but I'm not too worried as A) I wasn't tapered and B) I'm not sure why it is but the soft, wet XC courses are awful for me. My feet hit pretty heavy and usually that power is rebounded into my running stride but on courses like Parly Hill I just sink. Looking at my results it can very easily be seen that "hard" courses like Herts XC last year and the Broxbourne XC I run substantively better than on "wet" or "soft" courses like Parly Hill.
Couple of pictures below - apologies if infringing anyones copyright!
Monday, January 18, 2010
The 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?
Sunday, January 17, 2010
Training 18/01/2010
Week 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 loop with Steve and pace definitely felt faster than 7:36.
PM: Ex. Bike - 60 @ 1:58/km- really didn't fancy this one but did it anyway.
Thursday
AM: Rest
PM: 20:05 wu, 8 x 1000 (~57), 15:14 wd AVG : 3:15 - did this session with Lee- he did his tempo run getting progressively faster and I did 1000m on, then jogged 100m back to meet him going around again and set off - felt hard at first but by end I was cruising - just getting used to pace again- splits were 3:26, 19, 16, 12, 12, 13, 15, 12
Friday
AM:Rest
PM: 45 minutes ex. bike 2:00/km
Saturday
AM: 71:36 recovery @ 9:16mm (beer festival previous night was a bad idea...)
PM: 45 minutes ex. bike 22.78km
Sunday
AM: 2:00 @ 6:18mm (19 miles!) - went for a long run with Jamal Mohammed - distance approx due to Greenwich tunnel but fairly close- my first ever 19 miler- very pleased with pace- started out easy and then about 2-3km in it very quickly wound down to 6mm before staying fairly consistently there till about the hour mark Jamal started throwing down some 5:41/5:42 miles- went with it but legs started to feel it a little bit- aerobically was fine though- words can't describe how pleased I was with this run and how strong I felt- was seriously considering running for an extra 40 minutes or so and just trying to nail out a rough marathon time...
PM: 45 minutes ex. bike 22.75km
Total: 480 minutes running (~65 miles) 315 minutes cycling
Total Aerobic Volume = 795 minutes
Summary: Best ever long run. Decent Aerobic Threshold run. Relaxed but very reasonable session- all in all a very good week as I'm back running injury free. Cycling seems to be helping as well.
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 loop with Steve and pace definitely felt faster than 7:36.
PM: Ex. Bike - 60 @ 1:58/km- really didn't fancy this one but did it anyway.
Thursday
AM: Rest
PM: 20:05 wu, 8 x 1000 (~57), 15:14 wd AVG : 3:15 - did this session with Lee- he did his tempo run getting progressively faster and I did 1000m on, then jogged 100m back to meet him going around again and set off - felt hard at first but by end I was cruising - just getting used to pace again- splits were 3:26, 19, 16, 12, 12, 13, 15, 12
Friday
AM:Rest
PM: 45 minutes ex. bike 2:00/km
Saturday
AM: 71:36 recovery @ 9:16mm (beer festival previous night was a bad idea...)
PM: 45 minutes ex. bike 22.78km
Sunday
AM: 2:00 @ 6:18mm (19 miles!) - went for a long run with Jamal Mohammed - distance approx due to Greenwich tunnel but fairly close- my first ever 19 miler- very pleased with pace- started out easy and then about 2-3km in it very quickly wound down to 6mm before staying fairly consistently there till about the hour mark Jamal started throwing down some 5:41/5:42 miles- went with it but legs started to feel it a little bit- aerobically was fine though- words can't describe how pleased I was with this run and how strong I felt- was seriously considering running for an extra 40 minutes or so and just trying to nail out a rough marathon time...
Total: 480 minutes running (~65 miles) 315 minutes cycling
Total Aerobic Volume = 795 minutes
Summary: Best ever long run. Decent Aerobic Threshold run. Relaxed but very reasonable session- all in all a very good week as I'm back running injury free. Cycling seems to be helping as well.
Monday, January 11, 2010
Flat Hunting and Getting Back to Some Running
Am 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!) job starting on March 15th it's time to start flat hunting. Headed down last Thursday with Jan who I'm sharing with and spent the whole day searching around Clapham with highlights being "double" bedrooms which would fit a single in at a squash. No - not a single bed - a single person and several flats within "10 minutes walking distance" of the tube that I swear I couldn't get to in ten minutes at race pace. Midway through the day it was looking pretty bad but then in our last viewing of the day we found a fantastic little flat just off of the Common just outside our price range but hopefully with them coming down as we made an offer today after viewing a couple more properties. The highlight this time being a property "right by Clapham North" which ended up being in Brixton. Yes, Brixton.
Anyway- now we've found a decent property providing we get it then I should be moving into London on February 13th so anyone with suggestions for good training groups and partners in South-West/Central London around Clapham I'm looking forward to hearing them! Part of the reason Clapham suits me so well is that it's about 4-5 miles run from Blackfriars (where I start work) and probably 6-7 miles from Canary Wharf where I'll end up in 6 or so months time I expect. Perfect for a morning and evening run. Just need to find some convenient showers now!
Managed to get a 39 minute run in this morning. Foot held up really well- honestly reckon it might have been able to take 60+ but being cautious and not risking it at the moment. Average pace was down to 8:04 over fairly snowy terrain. Pace this week has consistently come down from ~9:30 to 8:00 - obviously this is totally small fry compared to race pace work but shows I'm getting a bit more confidence in the foot.
Know I can't have lost much fitness having only not run for a week and having got straight on the exercise bike (another 60 minutes this evening- including a 1:09 1k TT - down 6 seconds on my first one - and yes I know that ex. bikes are nothing compared to the real thing but seeing as that's all I do it works to compare them internally!) - but feel like I've not run for months. Silly isn't it. Could probably still crack out a PB over any distance but feel unfit. Ridiculous.
What I am vaguely interested in is just how much running I need to do to maintain fitness levels- obviously last week I ran 11 miles- clearly not enough unless composed of 22 x 800 TTs (in which case it'd be interesting...). I rekon that on 30-40 of mostly aerobic stuff with a few faster miles can keep me in condition for a month or so but really not certain. Any thoughts from the more experienced runners out there?
Well with the big accountancy (yes - dull I know!) job starting on March 15th it's time to start flat hunting. Headed down last Thursday with Jan who I'm sharing with and spent the whole day searching around Clapham with highlights being "double" bedrooms which would fit a single in at a squash. No - not a single bed - a single person and several flats within "10 minutes walking distance" of the tube that I swear I couldn't get to in ten minutes at race pace. Midway through the day it was looking pretty bad but then in our last viewing of the day we found a fantastic little flat just off of the Common just outside our price range but hopefully with them coming down as we made an offer today after viewing a couple more properties. The highlight this time being a property "right by Clapham North" which ended up being in Brixton. Yes, Brixton.
Anyway- now we've found a decent property providing we get it then I should be moving into London on February 13th so anyone with suggestions for good training groups and partners in South-West/Central London around Clapham I'm looking forward to hearing them! Part of the reason Clapham suits me so well is that it's about 4-5 miles run from Blackfriars (where I start work) and probably 6-7 miles from Canary Wharf where I'll end up in 6 or so months time I expect. Perfect for a morning and evening run. Just need to find some convenient showers now!
Managed to get a 39 minute run in this morning. Foot held up really well- honestly reckon it might have been able to take 60+ but being cautious and not risking it at the moment. Average pace was down to 8:04 over fairly snowy terrain. Pace this week has consistently come down from ~9:30 to 8:00 - obviously this is totally small fry compared to race pace work but shows I'm getting a bit more confidence in the foot.
Know I can't have lost much fitness having only not run for a week and having got straight on the exercise bike (another 60 minutes this evening- including a 1:09 1k TT - down 6 seconds on my first one - and yes I know that ex. bikes are nothing compared to the real thing but seeing as that's all I do it works to compare them internally!) - but feel like I've not run for months. Silly isn't it. Could probably still crack out a PB over any distance but feel unfit. Ridiculous.
What I am vaguely interested in is just how much running I need to do to maintain fitness levels- obviously last week I ran 11 miles- clearly not enough unless composed of 22 x 800 TTs (in which case it'd be interesting...). I rekon that on 30-40 of mostly aerobic stuff with a few faster miles can keep me in condition for a month or so but really not certain. Any thoughts from the more experienced runners out there?
Sunday, January 10, 2010
Training Week 11/01/2009
Week Commencing 11th January 2010
Monday
AM: 39 @ 8:05 - nice to get 40 done pain-free.
PM: 60 on Ex. Bike - included a 1k hard burst (1:09/1:10)
Tuesday
AM: 45 on Ex. Bike
PM: 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.
Wednesday
AM: 28:02 easy @ 7:26 - Run around very snowy Uni Parks and out back with Hayley- nice run. Still no pain/soreness.
Thursday
AM: Rest- drove back from Ox - meant to be training at Cambridge track for a Paul Evans flying coach visit but he cancelled.
Friday
AM: 15:51 wu / 15:21 tempo @ 5:26 / 17:26 wd - First tempo run back - pace was fairly reasonable - obviously short for this one but good to be moving at pace again.
PM: Ex. Bike - 60 @ 1:52/km - included a 1km burst at 1:07/1:08 - personal best by 3 seconds.
Saturday
AM: 15:54 wu / 30:18 AT @ 5:48 /15:40 wd - felt much more relaxed on this run than yesterday- target pace was around 6:00 for a steady but was a bit quick- need to get used to doing runs like this in normal weeks with sessions.
PM: Ex Bike - 60
Sunday
AM: 15 wu, 30 LT @ 6:07 (XC- heavy mud), 15 wd - 1st place at Ware XC - Striders won mens and womens team races!
PM: Ex Bike - 60 @ 1:51/km - last few minutes a bit quicker
Total: Running - 279 minutes (~ 37 miles) / Biking 285 minutes
Total Volume = 564 minutes
Summary: Not quite the running or cycling volume I wanted but it ended up being quite a good week in the end with a nice split between the two. The start of the week was about making sure I was good to run 40 minutes and trying a bit of marginally faster running again - job done with a decent Tuesday run. Then took two days relatively easy as I was driving a lot, away so couldn't use my ex. bike and then when I got back late Thursday my "test" session was cancelled. Middle of the week was a nice break though to make sure there weren't any flare ups from the faster running on Tuesday and stopped the constant "faster or longer" trend.
Last section of the week I was really quite pleased with. Friday was a solid "tester" but I was very worried with how intense 5:26 pace felt (as Tuesday had felt tough as well) - that said it was the first time running sub 6 pace in a couple of weeks and it was solo. Saturday was pretty much the golden run where everything slotted back into place. 5:48 pace felt very relaxed and I was cruising along comfortably for half an hour with the run totally the hour. Usual service resumed!
The race was an odd one- in recent years I've been really bad at just sitting in during races till really very late on and the then trying to make a break for it. I almost seem scared of leading these days which seems crazy given I used to be a committed front runner. I think it's partly because the perceived effort level just goes up massively even if I'm not running that fast! Whilst this is a very legitimate tactic at elite level it sometimes seems a bit poor in lower level races. This race starts directly through a muddy very tight bottle neck so I went hard from the start, got to be first through the bottle-neck and found myself about 10-20m clear.
At this point I had the option of either drifting back or pushing on and I decided to push on (partly in the vain hope that my reputation (when I'm fit) at this level might mean they'd just let me go!) - accelerating along a downhill and fairly rapidly getting about 50m lead over Steve Prosser. Usually either a Herts Phoenix or BSRC team-mate but today a rival! Steve was fresh off a very good Essex league result where he beat (what must be a very unfit!) Adam Hickey and got 16th place 10 places clear of the winner of the previous race of this league. I eased up slightly on the basis that I didn't want to run myself into the ground and let him zip past later on and concentrating on moving through the mud as economically as possible over the very muddy fields. I must have put some decent space on though as about a mile later when I sneaked a peak going around a corner Steve had dropped well back and Andrew Mynott my new Striders team-mate fresh off a 56:39 run at the tough Buntingford 10m course had moved up remarkably well after a slow start.
At this point I had something like 100m or so lead (maybe marginally more) and really just settled into cruise control - the course itself is a tough course compared to most XCs (muddy fields over the whole first half and gravelly for a fair bit of the second half making spike choice a sod). I did have to stop for a second to re-do some laces on my spikes but I started enjoying it maybe a mile or so from the finish... Maybe a little too much!
I was very relaxed over the second half of the race.
This week was an interesting one as I actually ran not far off a normal training week just with Aerobic and Lactate Threshold runs instead of sessions and biking every day for 60 minutes instead of a recovery run. I'm not totally sure how useful the biking is but that said it gets my legs just gently turning over.
I'm interesting in seeing just how significant the training difference would be with running sessions/steady running every evening and just a 60 minute cycle instead of a 40 minute recovery run most days. I can't imagine the difference would be that huge (especially given I run usually 8:30-9:30 pace usually on these morning runs) and the decrease in the amount of pounding the legs takes is substantial. Certainly something to consider for the future...
As regards next week- my plan is to hit around 60-70 miles with the biking continuing to replace recovery running where appropriate. The big change will be doing sessions on Tuesday/Thursday and getting a long run in again on Sunday.
Monday
AM: 39 @ 8:05 - nice to get 40 done pain-free.
PM: 60 on Ex. Bike - included a 1k hard burst (1:09/1:10)
Tuesday
AM: 45 on Ex. Bike
PM: 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.
Wednesday
AM: 28:02 easy @ 7:26 - Run around very snowy Uni Parks and out back with Hayley- nice run. Still no pain/soreness.
Thursday
AM: Rest- drove back from Ox - meant to be training at Cambridge track for a Paul Evans flying coach visit but he cancelled.
Friday
AM: 15:51 wu / 15:21 tempo @ 5:26 / 17:26 wd - First tempo run back - pace was fairly reasonable - obviously short for this one but good to be moving at pace again.
PM: Ex. Bike - 60 @ 1:52/km - included a 1km burst at 1:07/1:08 - personal best by 3 seconds.
Saturday
AM: 15:54 wu / 30:18 AT @ 5:48 /15:40 wd - felt much more relaxed on this run than yesterday- target pace was around 6:00 for a steady but was a bit quick- need to get used to doing runs like this in normal weeks with sessions.
PM: Ex Bike - 60
Sunday
AM: 15 wu, 30 LT @ 6:07 (XC- heavy mud), 15 wd - 1st place at Ware XC - Striders won mens and womens team races!
PM: Ex Bike - 60 @ 1:51/km - last few minutes a bit quicker
Total: Running - 279 minutes (~ 37 miles) / Biking 285 minutes
Total Volume = 564 minutes
Summary: Not quite the running or cycling volume I wanted but it ended up being quite a good week in the end with a nice split between the two. The start of the week was about making sure I was good to run 40 minutes and trying a bit of marginally faster running again - job done with a decent Tuesday run. Then took two days relatively easy as I was driving a lot, away so couldn't use my ex. bike and then when I got back late Thursday my "test" session was cancelled. Middle of the week was a nice break though to make sure there weren't any flare ups from the faster running on Tuesday and stopped the constant "faster or longer" trend.
Last section of the week I was really quite pleased with. Friday was a solid "tester" but I was very worried with how intense 5:26 pace felt (as Tuesday had felt tough as well) - that said it was the first time running sub 6 pace in a couple of weeks and it was solo. Saturday was pretty much the golden run where everything slotted back into place. 5:48 pace felt very relaxed and I was cruising along comfortably for half an hour with the run totally the hour. Usual service resumed!
The race was an odd one- in recent years I've been really bad at just sitting in during races till really very late on and the then trying to make a break for it. I almost seem scared of leading these days which seems crazy given I used to be a committed front runner. I think it's partly because the perceived effort level just goes up massively even if I'm not running that fast! Whilst this is a very legitimate tactic at elite level it sometimes seems a bit poor in lower level races. This race starts directly through a muddy very tight bottle neck so I went hard from the start, got to be first through the bottle-neck and found myself about 10-20m clear.
At this point I had the option of either drifting back or pushing on and I decided to push on (partly in the vain hope that my reputation (when I'm fit) at this level might mean they'd just let me go!) - accelerating along a downhill and fairly rapidly getting about 50m lead over Steve Prosser. Usually either a Herts Phoenix or BSRC team-mate but today a rival! Steve was fresh off a very good Essex league result where he beat (what must be a very unfit!) Adam Hickey and got 16th place 10 places clear of the winner of the previous race of this league. I eased up slightly on the basis that I didn't want to run myself into the ground and let him zip past later on and concentrating on moving through the mud as economically as possible over the very muddy fields. I must have put some decent space on though as about a mile later when I sneaked a peak going around a corner Steve had dropped well back and Andrew Mynott my new Striders team-mate fresh off a 56:39 run at the tough Buntingford 10m course had moved up remarkably well after a slow start.
At this point I had something like 100m or so lead (maybe marginally more) and really just settled into cruise control - the course itself is a tough course compared to most XCs (muddy fields over the whole first half and gravelly for a fair bit of the second half making spike choice a sod). I did have to stop for a second to re-do some laces on my spikes but I started enjoying it maybe a mile or so from the finish... Maybe a little too much!
I was very relaxed over the second half of the race.
This week was an interesting one as I actually ran not far off a normal training week just with Aerobic and Lactate Threshold runs instead of sessions and biking every day for 60 minutes instead of a recovery run. I'm not totally sure how useful the biking is but that said it gets my legs just gently turning over.
I'm interesting in seeing just how significant the training difference would be with running sessions/steady running every evening and just a 60 minute cycle instead of a 40 minute recovery run most days. I can't imagine the difference would be that huge (especially given I run usually 8:30-9:30 pace usually on these morning runs) and the decrease in the amount of pounding the legs takes is substantial. Certainly something to consider for the future...
As regards next week- my plan is to hit around 60-70 miles with the biking continuing to replace recovery running where appropriate. The big change will be doing sessions on Tuesday/Thursday and getting a long run in again on Sunday.
Training Week 04/01/2010
Week Commencing 4th January 2010
Monday
AM: Rest- giving it another day though less sore than it was.
Tuesday
AM: 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.
Wednesday
AM: 90 on exercise bike
Thursday
AM: 16 @ 9:38 - very tentative run in the snow - seemed pain-free with little bits in last minute or so.
PM: 60 on exercise bike
Friday
AM: Flat hunting all day in Clapham
PM: 7:30 on treadmill @ ~10:00 - clearly wasn't running right- had felt foot whilst walking about London and so stopped treadmill once realised was even a slight problem.
60 on exercise bike
Saturday
AM: 25:01 @ 9:20 - run through some very deep snow- couple of twinges but foot felt best yet- no real problems.
PM: 62 on exercise bike
Sunday
AM: 29:02 @ 8:29 - still on snow and felt v. hard for the pace - by far best yet as felt nothing from foot (frozen?!)
PM: 90 on ex. bike
Total: Running - 85 minutes / ~ 11 miles Cycling - 420 minutes
Total Volume: 505 minutes
Summary: Just glad to I was able to run fairly regularly this week- foot was twinging on Thu night/Friday but much better over weekend. Am hoping that hitting decent cross-training will limit the amount of fitness I'm losing. This week should hopefully see a return to 50/60 miles hopefully averaging about 60 minutes a day. Really depends on the foot though. Important thing is that I just get some running in most days ( I honestly think the vast majority of bottom end fitness can be saved in the short term with 30 MPW) and hit the X-training relatively hard with some pseudo-sessions before next week being a proper week again.
Monday
AM: Rest- giving it another day though less sore than it was.
Tuesday
AM: 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.
Wednesday
AM: 90 on exercise bike
Thursday
AM: 16 @ 9:38 - very tentative run in the snow - seemed pain-free with little bits in last minute or so.
PM: 60 on exercise bike
Friday
AM: Flat hunting all day in Clapham
PM: 7:30 on treadmill @ ~10:00 - clearly wasn't running right- had felt foot whilst walking about London and so stopped treadmill once realised was even a slight problem.
60 on exercise bike
Saturday
AM: 25:01 @ 9:20 - run through some very deep snow- couple of twinges but foot felt best yet- no real problems.
PM: 62 on exercise bike
Sunday
AM: 29:02 @ 8:29 - still on snow and felt v. hard for the pace - by far best yet as felt nothing from foot (frozen?!)
PM: 90 on ex. bike
Total: Running - 85 minutes / ~ 11 miles Cycling - 420 minutes
Total Volume: 505 minutes
Summary: Just glad to I was able to run fairly regularly this week- foot was twinging on Thu night/Friday but much better over weekend. Am hoping that hitting decent cross-training will limit the amount of fitness I'm losing. This week should hopefully see a return to 50/60 miles hopefully averaging about 60 minutes a day. Really depends on the foot though. Important thing is that I just get some running in most days ( I honestly think the vast majority of bottom end fitness can be saved in the short term with 30 MPW) and hit the X-training relatively hard with some pseudo-sessions before next week being a proper week again.
Training Week 28th December 2009
Monday
AM: 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 very hilly course and took nearly 3 minutes off the old PB.
Tuesday
AM: 59 @ 8:39 - recovery
PM: 37 @ 6:52 - ran with Tim Ellis around a very icy Saffron
Wednesday
AM: 76 @ 8:04 - recovery/easy - ran with Martin on one of his very rare excursions back home- good to catch up.
PM: 60 @ 8:32 - recovery
Thursday (NYE)
AM: 40 recovery @ 8:25
PM: 60 easy/steady @ 8:01 - 3 minutes jogging up and down a cul-de-sac waiting for others to get ready and 20 minutes jogging at the end lowers average pace - in reality most done at sub 7mm around Rottingdean with locals Joe and Dan and Anupam "I don't really feel like running" - some good surging going on up the hills.
PM PM: 2 mile walk home after NYE party- thankfully in trainers whilst Anupam went barefoot...
Friday (NYD)
PM: Day in Brighton then 43 @ 8:30 around Woodingdean with Chris McG, Anupam and Dan T showing us the way - last 5 minutes my right foot started to hurt on the outside and sole- when I took my shoe off was in a lot of pain and struggling to walk.
Saturday
AM: Attempted to jog before Sussex XC champs intending to get some sort of work-out done- was still very painful so canned that- then intended to jog during the race to catch Dan but one moment of intense pain caused me to come to my senses - long drive home ~24 mins running. Managed to resist temptation to leave Anupam stranded at a service station south of London.
Sunday
AM: Rest- giving foot time to heal.
Total: 477 minutes /63.6 miles
Summary: Great start and a crap end to the week - I'm consistently picking up little scrappy niggles the week or two after 10 mile / half marathon races- this time despite keeping every easy. I was really worried about the foot as it's in exactly the same place as I completely screwed over the ligaments back in '06. Was very worried about it Friday and really shouldn't have even tried jogging on Saturday. In retrospect I think I wore some lighter weight trainers for the Thursday and second Friday run- they might possibly have combined with the hills and the cold to create the problem.
To the exercise bike...
AM: 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 very hilly course and took nearly 3 minutes off the old PB.
Tuesday
AM: 59 @ 8:39 - recovery
PM: 37 @ 6:52 - ran with Tim Ellis around a very icy Saffron
Wednesday
AM: 76 @ 8:04 - recovery/easy - ran with Martin on one of his very rare excursions back home- good to catch up.
PM: 60 @ 8:32 - recovery
Thursday (NYE)
AM: 40 recovery @ 8:25
PM: 60 easy/steady @ 8:01 - 3 minutes jogging up and down a cul-de-sac waiting for others to get ready and 20 minutes jogging at the end lowers average pace - in reality most done at sub 7mm around Rottingdean with locals Joe and Dan and Anupam "I don't really feel like running" - some good surging going on up the hills.
PM PM: 2 mile walk home after NYE party- thankfully in trainers whilst Anupam went barefoot...
Friday (NYD)
PM: Day in Brighton then 43 @ 8:30 around Woodingdean with Chris McG, Anupam and Dan T showing us the way - last 5 minutes my right foot started to hurt on the outside and sole- when I took my shoe off was in a lot of pain and struggling to walk.
Saturday
AM: Attempted to jog before Sussex XC champs intending to get some sort of work-out done- was still very painful so canned that- then intended to jog during the race to catch Dan but one moment of intense pain caused me to come to my senses - long drive home ~24 mins running. Managed to resist temptation to leave Anupam stranded at a service station south of London.
Sunday
AM: Rest- giving foot time to heal.
Total: 477 minutes /63.6 miles
Summary: Great start and a crap end to the week - I'm consistently picking up little scrappy niggles the week or two after 10 mile / half marathon races- this time despite keeping every easy. I was really worried about the foot as it's in exactly the same place as I completely screwed over the ligaments back in '06. Was very worried about it Friday and really shouldn't have even tried jogging on Saturday. In retrospect I think I wore some lighter weight trainers for the Thursday and second Friday run- they might possibly have combined with the hills and the cold to create the problem.
To the exercise bike...
Tuesday, December 29, 2009
Training Week Commencing 21st December 2009
Reasonably 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 hours in the car.
Tuesday
AM: 38 recovery at 8:53- loads of snow
PM: 58:41 (5:52mm) for 10 miles on treadmill at HR 153 avg- just set it at 6mm and then at about 4 miles started adding 0.1 occasionally until ramping it up for a 5:20 final mile.
Wednesday
PM: 118 minutes at about 7:40mm - did first hour and a quarter and knee started playing up a few miles before got back to clubhouse- rested a bit till everyone else was ready to go out and did an extra 45 which was probably a bad call...
Thursday
AM: Rest- knee sore- quad muscles v. tight pulling on it- not major but needs a day or two.
Friday
AM: Rest- knee improving but needs one more day- got the stick to try and sort it out for christmas!
Saturday
AM: Witham 5 cancelled so just go out for 40 easy at 7:17mm. Little bit of knee pain on way back but nothing like Wednesday. Felt awful going up the valley and very dizzy.
Sunday
AM: 60 easy at 7:39 per mile - relaxed run - knee fine and much better than yesterday- managed to get a last minute entry to Buntingford 10m the next day so hopefully tapered form won't go to waste. Enjoyable pint at Harvest Moon with Scott, Anthony and Tristan.
Total: 356 minutes / ~47.5 miles
Summary: Knee definitely ruined any chance of decent mileage but the two days have sorted it - for 48 miles to be a week with a niggle in it isn't bad- treadmill run was actually quite good- always pleased when I do actually jump onto a treadmill and run relatively hard- HR seems v. low though. Thankfully ran okay at Buntingford and now back to some decent mileage after two very easy weeks comprising a Christmas Break of sorts...
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 hours in the car.
Tuesday
AM: 38 recovery at 8:53- loads of snow
PM: 58:41 (5:52mm) for 10 miles on treadmill at HR 153 avg- just set it at 6mm and then at about 4 miles started adding 0.1 occasionally until ramping it up for a 5:20 final mile.
Wednesday
PM: 118 minutes at about 7:40mm - did first hour and a quarter and knee started playing up a few miles before got back to clubhouse- rested a bit till everyone else was ready to go out and did an extra 45 which was probably a bad call...
Thursday
AM: Rest- knee sore- quad muscles v. tight pulling on it- not major but needs a day or two.
Friday
AM: Rest- knee improving but needs one more day- got the stick to try and sort it out for christmas!
Saturday
AM: Witham 5 cancelled so just go out for 40 easy at 7:17mm. Little bit of knee pain on way back but nothing like Wednesday. Felt awful going up the valley and very dizzy.
Sunday
AM: 60 easy at 7:39 per mile - relaxed run - knee fine and much better than yesterday- managed to get a last minute entry to Buntingford 10m the next day so hopefully tapered form won't go to waste. Enjoyable pint at Harvest Moon with Scott, Anthony and Tristan.
Total: 356 minutes / ~47.5 miles
Summary: Knee definitely ruined any chance of decent mileage but the two days have sorted it - for 48 miles to be a week with a niggle in it isn't bad- treadmill run was actually quite good- always pleased when I do actually jump onto a treadmill and run relatively hard- HR seems v. low though. Thankfully ran okay at Buntingford and now back to some decent mileage after two very easy weeks comprising a Christmas Break of sorts...
Training Week Commencing 14th December 2009
Monday
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.
Wednesday
PM: 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 I ran 24:29 but one person managed to get it dead on so only second! Well clear of rest and ran a fairly relaxed 5:30 pace on a very hilly course. 17 wd with Phil.
Thursday
AM: 61 easy at 7:56mm
Friday
Rest
Saturday
AM: 40:22 recovery pace at 8:09mm
Sunday
AM: Telford 10km- big target race for last 3 months and sub 32 attempt cancelled due to ice- to be fair was icy as hell. Huge CNBA for rest of day.
Total: 186 minutes (~25 miles)
Summary: Wow- didn't realise this had been such a paltry week- even by my standards - think body probably needed a break from running after 3 very hard weeks and when tapering for a race or on a rest week I find it very hard to run- still poor though!
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.
Wednesday
PM: 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 I ran 24:29 but one person managed to get it dead on so only second! Well clear of rest and ran a fairly relaxed 5:30 pace on a very hilly course. 17 wd with Phil.
Thursday
AM: 61 easy at 7:56mm
Friday
Rest
Saturday
AM: 40:22 recovery pace at 8:09mm
Sunday
AM: Telford 10km- big target race for last 3 months and sub 32 attempt cancelled due to ice- to be fair was icy as hell. Huge CNBA for rest of day.
Total: 186 minutes (~25 miles)
Summary: Wow- didn't realise this had been such a paltry week- even by my standards - think body probably needed a break from running after 3 very hard weeks and when tapering for a race or on a rest week I find it very hard to run- still poor though!
Training Week Commencing 7th December 2009
Monday
AM: 30 recovery at 8:31mm
PM: 74:04 steady at 6:32mm - progressive- started at ~7:30 and closing last few miles in ~6:00.
Tuesday
AM: 40 at 8:33mm
PM: 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 fact the pace was fairly good that my legs weren't moving quick (no real lactic or hard breathing- the legs just weren't moving!) until I actually totted my mileage up and realised since Sunday lunchtime I'd run 43 miles including this session.
Wednesday
AM: 40 recovery at 8:40mm
PM: 29 easy at 8:05mm with Lloyd from work.
Thursday
AM: 39 recovery at 8:33mm
PM: 25:43 warm-up, Stevenage 5km 15:51, 16:40 warm-down. Splits of 3:16,09,07,09,09 - marginal PB but this course was much tougher than the previous one (this course is worth~20 seconds to track) - unfortunately misread the finish and so was just gearing up for a 50-100m all out blast after we turned the corner when unfortunately turned the corner and the finish looked to be there as there was a clock so slowed down- only to realise finish was actually about 2m further on! Wouldn't have cost me more than a few seconds but there were 3 people about 2 seconds ahead of me!
Friday
PM: Long day at work followed by 120 steady @ 6:53mm (17.46 miles) - probably my longest run ever and quite pleased with the pace- tough work though and going to be interesting trying to lower it down to 6mm for the same duration.
Saturday
AM: 41 at 7:27mm
Sunday
AM: 18 wu, Sunday League XC - 3rd 34:50/6.11m/5:42mm 15 wd. Didn't try and chase Lee and Nick Torry when they dissappeared- stuck with Steve Harrison of FVS Tri- about 18/19 minutes in he tried to break me- covered it and then he slowed substantially- after Hugh Torry caught up I broke away and got about 50m which held till the end- nice run and not working that hard - that said neither were Nick or Hugh!
Total: 612 minutes / ~82 miles
Summary: Good week with a solid 5k and a decent Sunday league. Particularly pleasing to knock out the two hour run so well. Also the interval session was very reasonable. Third week of a very hard block that I've never trained so well for- 72/83/82 is definitely a higher level than usual and especially combining it with such good sessions.
AM: 30 recovery at 8:31mm
PM: 74:04 steady at 6:32mm - progressive- started at ~7:30 and closing last few miles in ~6:00.
Tuesday
AM: 40 at 8:33mm
PM: 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 fact the pace was fairly good that my legs weren't moving quick (no real lactic or hard breathing- the legs just weren't moving!) until I actually totted my mileage up and realised since Sunday lunchtime I'd run 43 miles including this session.
Wednesday
AM: 40 recovery at 8:40mm
PM: 29 easy at 8:05mm with Lloyd from work.
Thursday
AM: 39 recovery at 8:33mm
PM: 25:43 warm-up, Stevenage 5km 15:51, 16:40 warm-down. Splits of 3:16,09,07,09,09 - marginal PB but this course was much tougher than the previous one (this course is worth~20 seconds to track) - unfortunately misread the finish and so was just gearing up for a 50-100m all out blast after we turned the corner when unfortunately turned the corner and the finish looked to be there as there was a clock so slowed down- only to realise finish was actually about 2m further on! Wouldn't have cost me more than a few seconds but there were 3 people about 2 seconds ahead of me!
Friday
PM: Long day at work followed by 120 steady @ 6:53mm (17.46 miles) - probably my longest run ever and quite pleased with the pace- tough work though and going to be interesting trying to lower it down to 6mm for the same duration.
Saturday
AM: 41 at 7:27mm
Sunday
AM: 18 wu, Sunday League XC - 3rd 34:50/6.11m/5:42mm 15 wd. Didn't try and chase Lee and Nick Torry when they dissappeared- stuck with Steve Harrison of FVS Tri- about 18/19 minutes in he tried to break me- covered it and then he slowed substantially- after Hugh Torry caught up I broke away and got about 50m which held till the end- nice run and not working that hard - that said neither were Nick or Hugh!
Total: 612 minutes / ~82 miles
Summary: Good week with a solid 5k and a decent Sunday league. Particularly pleasing to knock out the two hour run so well. Also the interval session was very reasonable. Third week of a very hard block that I've never trained so well for- 72/83/82 is definitely a higher level than usual and especially combining it with such good sessions.
Thursday, December 10, 2009
Mileage, Mentality & Magnesium - An Evening with Jim Harvey
Yesterday 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 13:20 times than any British athlete- there is clearly something to be learned from Harvey. Carroll also boasts a 1500m time of 3:34, 5000m of 13:03 and marathon of 2:10 in his only attempt. There was a lot of good material covered which I've attempted to discuss below with substantial editing, corrections and alterations together with some of the sections contributed by David Chalfen (England Athletics Area Coach Mentor) who organised the evening. I've attempted to gather together Jim's historical and training based advice mostly based on his work with Mark Carroll and other athletes over the years in addition to his general training philosophies and view of current US versus UK distance running. In general it concerns senior athletes living as full time athletes whether as collegiate runners or full-time pros.
The first part of the presentation mostly centred around Jim's training philosophy and how his athletes progressed from the end of the season until they were ready to start racing at the summer and what struck me about his approach was it's simplicity. He would have his athletes running 95-105 miles a week (though mileage itself wasn't the target but rather the volume if that makes much sense- there was no chasing of specific mileage targets but there was a determined approach to fit as many miles in as appropriate and necessary if that makes sense and pushing the "outer envelope" of an athlete's aerobic capabilities). The event focus was for a 5k specialist on basis that this provides a great and relevant basis to move up to 10k and – adapted as required – to the marathon; and downwards it will deliver top results at 3k and 1500m.
In the early autumn there would be a two week break after the track, the first week of which was spent resting and the second week or which was rest or general low level jogging. This was then fairly rapidly ramped up with about 60 then about 70-75 miles in successive weeks and by the fifth week the ongoing max of 95-105 is achieved and maintained for roughly 12 weeks with 5 days around Christmas which ease off slightly. This is obviously in stark contrast to the "1 easy week every 4 weeks" pattern quite frequently proscribed.
A weekly schedule would look something like:
Monday: Distance double AM: 6 PM: 10-12 both steady
Tuesday: AM Easy PM Track session
Wednesday: Midweek long run - 12-15 miles steady
Thursday: Distance double but easier than Monday
Friday: AM Easy PM Track session
Saturday: Single run of around 75 minutes;10-12 miles easy
Sunday: Long run 18-22 miles max.
For many this is a Monday to Sunday cycle but needn’t necessarily be. He stresses that the two hard workouts were on Days 2 and 5 to spread the intensity load and to make the weekly long run more than just a fatigued plod. He never has 3 hard workouts in a 7 day cycle.
There were never more than 2 sessions per week and the timing of the sessions was such that there was a healthy break between the two sessions and the long run in order to recover fully. This is perhaps slightly inaccurate as when later questioned about speed development and leg speed Jim revealed that his athletes quite regularly would go down to the track, sometimes twice a week and do 10 laps of striding the straights and jogging the bends or something like 10 x 150 in order to keep them ticking over. he mentioned Rudolph in particular benefited from regularly keeping in touch with her speed over the winter and bio-mechanically ran much smoother than otherwise.
This added up to a weekly schedule of around 95-115 miles generally.
The sessions were of 10k in volume pretty much year round from the Autumn right through till about 6 weeks before the track period which mentally must have been very tough. The sessions were long reps with staples being 6 x mile, 10 x k, 5 x 2k or one particular "Tergat" work-out was mentioned which was 3k, 2 x 2k, 3 x 1k which anecdotally I know Alan Storey has used in the past though at much faster paces as more of a peaking workout. Another session given which had some pace variation was 1k,2k,1k,2k,1k with the Ks at a pace roughly 3s per lap faster than the 2ks or alternating between 10k pace and 5k pace I believe. Later in the session Jim clarified that all of these sessions were run at 10k pace as opposed to 5k pace and off of relatively short recoveries. When there where shorter reps of less than 1000 they were run at 5k pace though and often there were shorter reps interspersed between the longer ones. One point I was hoping to get some further detail on was whether he worked at athletes target 10k paces, current 10k paces or 10k effort pace which with the number of miles in the legs, and the time of season could be substantially different though I suspect it might well be trivial. It was these sessions which helped give the athletes the aerobic base they needed to be strong in races which he felt was crucial. Every third or fourth work-out was a tempo run of about 5 to 8 miles at approx LT, either sustained constant pace or cutting back 10 secs per mile from about 5.15 pace and the usual heart rate run at was approximately 180 and about 85% of MHR.
The pace of the recovery and steady running was also brought up. He opined that far too many athletes run their steady/easy/recovery runs at a pace which is far too quick for them and that Carroll rarely ran under 6:15 minute miling for easy running and that it was often slower than that - doing quite a lot of his running with his wife Amy Rudolph (who is no slouch herself!) and over 7 minute miling. Perhaps the phrase that best summed up his approach to the pace when queried about it was that as long as they were able to get the workouts in at the right pace it didn't really matter what pace their runs were and valiantly refused when attempted to be drawn into naming set values for heart-rates, paces or percentages. Very old school. Faster steady running was done about 5:40 pace or quicker. It was key to avoid the "grey area" which for athletes of Carroll's level is about 5:40-5:50 pace which is too fast for recovery but not sufficient for aerobic advancement. Jim's approach seemed to be that he had his athletes running the schedule he had set with each run having a purpose and that as long as the runs were done and the volume put in then the pace of those runs wasn't the greatest issue. The relevant paces – also combined to some degree with how the runner feels on the day – were guided by physiological tests at the beginning of the autumn period and then set against heart rate zones. Ongoing lactate tests not were also mentioned, so the heart rate monitor was a regular tool. What I would love to know is a more accurate breakdown of the paces which Carroll ran at over the course of the week even if they weren't set. Were the mornings runs recovery runs at 7+mm and the evening runs generally faster at the mid 6s.
An interesting anecdote was shared by Bud whilst discussing mileage about a GB international who was training at a Kenyan camp (this is a key difference and most Kenyan training is different). When he arrived being a bit cautious he asked the coach "how many miles will we be running this week" and he was told "70" - "Only 70" thought the athlete "I can cope with that" - so they headed out in the morning and ran for 60 minutes all very slowly. Then came back and had breakfast and chatted, told a few jokes etc. Then they went out towards the middle of the day (I'm thinking that'll be quite hot...) and ran incredibly fast. Then they took another long break before heading out for the evening run of 60 minutes (again very slow) - at the end of the week this athlete totted up the mileage in his journal and it added up to 150! He took it to the Kenyan coach and asked "I thought we were doing 70?! There's 150 miles here!" at which point the coach looked concerned and took hold of the journal. He studied it for a short while then took a marker pen and carefully put a thick line through every morning and evening run before turning to the athlete and saying "that doesn't count- it's too slow". Take from that what you will but I generally think it's a pretty good argument for lots of "junk" as they're put or recovery miles even if some might take offence at an "inflated" training diary.
The longer run in evenings and general run length was really the third issue to come up. Jim was heavily of the opinion that a 12 miler gives a substantially higher development though no particular reasons for this were given and it'd be good to see if there are any apart from what he's learned over the years (which generally means it's probably right and the science will get there eventually...) - what I'd also like to know if he thinks it is 10-12 miles per see that gives the big jump or more the time frame and intensity. For Carroll the difference between 10 miles (~60 low) and 12 miles (~72) puts him perfectly in that bracket of the longest sort of aerobic run you can do before it becomes a long run - possibly a delayed onset muscle soreness issue starts around 10 miles and in particular for most athletes at least, runs of over 75 minutes (12+ for Carroll, 10 miles for mortals) in duration are fatiguing. Run length in general he felt was very important (as he pointed out at one point - it's pretty easy to run 70 miles a week if you just run 5 miles twice a day!) and that it's the last third of each more challenging run or session that brings the performance development element. The same in sessions as the first third should feel an absolute breeze, the second you're starting to work and the final third is where the hard work and the development really comes in. In particular for this he highlighted a session he used to test fitness which was 3 x 3 x 800 with a minute between reps and 3 minutes between sets with the average pace sustainable close to an athlete's 5k pace.
Which brings us on to the next period which was the transition phase or as Jim put it "when the really hard work starts" and occasionally in this phase mileage would be scaled back in order to accommodate the much harder sessions run at a substantially faster pace 3k leading on to 1500 pace or quicker. An example of this was 5 x km with 3 minute recovery Mark could get close to doing in 2:30 at his peak. About 6-8 weeks before the track season this transition period would begin which would generally involve 2 work-outs per week of hard anaerobic work which brought him on substantially in a very quick period (bringing to mind I think a Bideau quote about Mottram that he could be in PB shape at any time of the year with 6 weeks notice) with two hard sessions in each week. Following this intense and difficult period a final "test" workout would be done and after this Carroll would know that he could go to Europe and stand on any starting line confident in his ability. With full recovery this session varied from year to year but generally seemed to be along the lines of "Mile, 2 x 800, 1 x 600 or 2 x 400" with paces such as 3:57, 2 x 1:51, 82. One year with the aid of some training partners doing in and out 400s Mark ran a 7:37 3k in an abandoned stadium - this was done because he hadn't had sufficient races that year and was still looking for a bit of sharpness.
There was very little XC racing for Carroll – because the US XC season is so early he felt that this would detract from delaying a real track peak until mid/late summer, and wouldn’t present Carroll in a suitably competitive state for the XC races. Carroll during the autumn/winter period would generally only do 2 or 3 races just as a progress check on how training was going. He always avoided having a long indoor season as it was felt that it was near impossible to have a successful indoor season and then go on to peak successfully at a major track championship.
The issue of female athletes was brought up and overall, in his experience women (and he’s coached fewer number of females) tend to max out about 15% less mileage than men – seem slightly more injury prone and also more vulnerable on iron deficiency which he stressed should be monitored thoroughly with regular tests for ferritin levels with a number of specific values mentioned. He also stressed magnesium deficiency is a factor in under-performance. Lost heavily through sweat and alcohol intake inhibits its absorption (which coaching Irish runners is obviously a huge consideration not made up through Guinness despite their best efforts) magnesium levels can be critical. For athletes low in magnesium it is well worth considering magnesium supplement (not magnesium sulphate or oxide though as these tend not to work particularly effectively.) Magnesium is rarely tested for and so is often an unrecognised factor.
Because of the professional set up, Harvey is able to delegate the detail of this to professional S+C experts. He was very low key on his involvement and didn’t discuss in much further detail but he clearly has a good eye for runners’ bio-mechanics (in particular stressing "symmetry") and knows what to do with any weaknesses he observes. He also made the point that as a coach part of the role wasn't to know everything but to know your limits and send athletes to someone who does know everything about a given subject taking the ego out of the process - as he put it "it's all about the performance".
Hills weren't used extensively but in the second part of the base phase, over about 6-8 weeks, an 800m hill of a moderate gradient such that good running for was still possible was used. The format was 6 to 8 reps in roughly 2.30, driving back down in a pick up truck for the purpose of recovery.
One issue discussed in quite a bit of detail was why the US is experiencing such a strong upsurge (50 athletes under 13:46 this year) and especially in comparison to the UK and this including the obvious teenage prodigies Derrick and Fernandez with Evan Jager making the Olympic team only a year older. High school xc was discussed including at age 15-17 – ‘500 mile club – a target for runners to hit 500 miles in the 10 week summer holidays. A few he accepts should do a bit less but he mentioned that it’s not exceptional for some to thrive on a bit more and in particular mentioning Dathan Ritzenheim. In 2000/2001 the US had a truly prodigious year group (Webb/Hall/Ritz- each an American record holder now over the Mile/HM/5000 respectively) with Tegenkamp only a year earlier and this has driven the resurgence to a high degree from a low in 2000 with only two qualifiers for the Olympic marathon.
Harvey believes strongly in the approach outlined above. We give a huge amount away to the Kenyans in terms of aerobic miles run by the age of 20 and believes that the only way forward is volume driven to take us closer to what we did in the 80s as opposed to the interval driven approach which was dominant in the US in the 90s and is still present in the UK to a lesser degree. In particular he stressed the use of the internet in particular mentioning Letsrun and Flotrack for showing athletes across the country how others were training and fostering a very positive almost community aspect. As young athletes see the sort of mileage that is capable of by their peers it generally encouraged them to try and emulate them and look at being competitive on a national stage as opposed to just beating their class-mates. Whilst this philosophy could be altered in the UK (and some I'm sure would argue it already has been) a serious problem for us is that whilst remaining minority sports XC is much more seriously taken in the US particularly in High School and also in University. Harvey would strongly recommend now that many UK athletes take the advantages of a Collegiate education as it essentially allows them to run as near professional for 4 years with superb medical back up and coaching though he also stressed that he would only recommend it at certain institutions. He also pointed out that athletes must be aware that racing demands and the like would be made on them over those 4 years but that after that they have the rest of their career to race exactly the way they want.
Harvey highlighted that there were problems in the US system and in particular that lots of US athletes were now being attracted at a very early age towards the marathon and not particularly reaping the rewards. Ritzenheim didn't run to his enormous potential after being tempted into a very early début at New York and has since run much better once stepping back down to the track (Ritz of course being coached at Colorado by Mark Wetmore (of Running with the Buffaloes with high aerobic mileage usually in singles) and then Brad Hudson before finally shifting to Salazar) with a blitzing 12:56 5000 and World Half bronze in 60:00 (a superb turnaround from a 2:10:00 London Marathon) however it was also agreed that the huge aerobic base he put down had helped him in his current shorter races. Likewise Hall who was struggling post-collegiately had a fantastic turnaround with a mileage focused approach leading to a 59:43 HM at Houston and an American record in a totally solo run. Following this though, and despite some very strong marathon performances, he has started to look flat, particularly at the Olympics after running London in a superb 2:06 and subsequently at Boston and New York despite respectable finishes, and Harvey also believes that maximising 5/10,000 speed before stepping up, given that he believes you generally run your best marathon as your second or third, is absolutely crucial. Of course quibbling as to whether a 2:06 marathon or a 12:56 5000m is a better result for an athlete is a place British Endurance would love to be at the moment.
He makes it sound very simple but when you try and drill a little deeper you find the wealth of knowledge there.
The first part of the presentation mostly centred around Jim's training philosophy and how his athletes progressed from the end of the season until they were ready to start racing at the summer and what struck me about his approach was it's simplicity. He would have his athletes running 95-105 miles a week (though mileage itself wasn't the target but rather the volume if that makes much sense- there was no chasing of specific mileage targets but there was a determined approach to fit as many miles in as appropriate and necessary if that makes sense and pushing the "outer envelope" of an athlete's aerobic capabilities). The event focus was for a 5k specialist on basis that this provides a great and relevant basis to move up to 10k and – adapted as required – to the marathon; and downwards it will deliver top results at 3k and 1500m.
In the early autumn there would be a two week break after the track, the first week of which was spent resting and the second week or which was rest or general low level jogging. This was then fairly rapidly ramped up with about 60 then about 70-75 miles in successive weeks and by the fifth week the ongoing max of 95-105 is achieved and maintained for roughly 12 weeks with 5 days around Christmas which ease off slightly. This is obviously in stark contrast to the "1 easy week every 4 weeks" pattern quite frequently proscribed.
A weekly schedule would look something like:
Monday: Distance double AM: 6 PM: 10-12 both steady
Tuesday: AM Easy PM Track session
Wednesday: Midweek long run - 12-15 miles steady
Thursday: Distance double but easier than Monday
Friday: AM Easy PM Track session
Saturday: Single run of around 75 minutes;10-12 miles easy
Sunday: Long run 18-22 miles max.
For many this is a Monday to Sunday cycle but needn’t necessarily be. He stresses that the two hard workouts were on Days 2 and 5 to spread the intensity load and to make the weekly long run more than just a fatigued plod. He never has 3 hard workouts in a 7 day cycle.
There were never more than 2 sessions per week and the timing of the sessions was such that there was a healthy break between the two sessions and the long run in order to recover fully. This is perhaps slightly inaccurate as when later questioned about speed development and leg speed Jim revealed that his athletes quite regularly would go down to the track, sometimes twice a week and do 10 laps of striding the straights and jogging the bends or something like 10 x 150 in order to keep them ticking over. he mentioned Rudolph in particular benefited from regularly keeping in touch with her speed over the winter and bio-mechanically ran much smoother than otherwise.
This added up to a weekly schedule of around 95-115 miles generally.
The sessions were of 10k in volume pretty much year round from the Autumn right through till about 6 weeks before the track period which mentally must have been very tough. The sessions were long reps with staples being 6 x mile, 10 x k, 5 x 2k or one particular "Tergat" work-out was mentioned which was 3k, 2 x 2k, 3 x 1k which anecdotally I know Alan Storey has used in the past though at much faster paces as more of a peaking workout. Another session given which had some pace variation was 1k,2k,1k,2k,1k with the Ks at a pace roughly 3s per lap faster than the 2ks or alternating between 10k pace and 5k pace I believe. Later in the session Jim clarified that all of these sessions were run at 10k pace as opposed to 5k pace and off of relatively short recoveries. When there where shorter reps of less than 1000 they were run at 5k pace though and often there were shorter reps interspersed between the longer ones. One point I was hoping to get some further detail on was whether he worked at athletes target 10k paces, current 10k paces or 10k effort pace which with the number of miles in the legs, and the time of season could be substantially different though I suspect it might well be trivial. It was these sessions which helped give the athletes the aerobic base they needed to be strong in races which he felt was crucial. Every third or fourth work-out was a tempo run of about 5 to 8 miles at approx LT, either sustained constant pace or cutting back 10 secs per mile from about 5.15 pace and the usual heart rate run at was approximately 180 and about 85% of MHR.
The pace of the recovery and steady running was also brought up. He opined that far too many athletes run their steady/easy/recovery runs at a pace which is far too quick for them and that Carroll rarely ran under 6:15 minute miling for easy running and that it was often slower than that - doing quite a lot of his running with his wife Amy Rudolph (who is no slouch herself!) and over 7 minute miling. Perhaps the phrase that best summed up his approach to the pace when queried about it was that as long as they were able to get the workouts in at the right pace it didn't really matter what pace their runs were and valiantly refused when attempted to be drawn into naming set values for heart-rates, paces or percentages. Very old school. Faster steady running was done about 5:40 pace or quicker. It was key to avoid the "grey area" which for athletes of Carroll's level is about 5:40-5:50 pace which is too fast for recovery but not sufficient for aerobic advancement. Jim's approach seemed to be that he had his athletes running the schedule he had set with each run having a purpose and that as long as the runs were done and the volume put in then the pace of those runs wasn't the greatest issue. The relevant paces – also combined to some degree with how the runner feels on the day – were guided by physiological tests at the beginning of the autumn period and then set against heart rate zones. Ongoing lactate tests not were also mentioned, so the heart rate monitor was a regular tool. What I would love to know is a more accurate breakdown of the paces which Carroll ran at over the course of the week even if they weren't set. Were the mornings runs recovery runs at 7+mm and the evening runs generally faster at the mid 6s.
An interesting anecdote was shared by Bud whilst discussing mileage about a GB international who was training at a Kenyan camp (this is a key difference and most Kenyan training is different). When he arrived being a bit cautious he asked the coach "how many miles will we be running this week" and he was told "70" - "Only 70" thought the athlete "I can cope with that" - so they headed out in the morning and ran for 60 minutes all very slowly. Then came back and had breakfast and chatted, told a few jokes etc. Then they went out towards the middle of the day (I'm thinking that'll be quite hot...) and ran incredibly fast. Then they took another long break before heading out for the evening run of 60 minutes (again very slow) - at the end of the week this athlete totted up the mileage in his journal and it added up to 150! He took it to the Kenyan coach and asked "I thought we were doing 70?! There's 150 miles here!" at which point the coach looked concerned and took hold of the journal. He studied it for a short while then took a marker pen and carefully put a thick line through every morning and evening run before turning to the athlete and saying "that doesn't count- it's too slow". Take from that what you will but I generally think it's a pretty good argument for lots of "junk" as they're put or recovery miles even if some might take offence at an "inflated" training diary.
The longer run in evenings and general run length was really the third issue to come up. Jim was heavily of the opinion that a 12 miler gives a substantially higher development though no particular reasons for this were given and it'd be good to see if there are any apart from what he's learned over the years (which generally means it's probably right and the science will get there eventually...) - what I'd also like to know if he thinks it is 10-12 miles per see that gives the big jump or more the time frame and intensity. For Carroll the difference between 10 miles (~60 low) and 12 miles (~72) puts him perfectly in that bracket of the longest sort of aerobic run you can do before it becomes a long run - possibly a delayed onset muscle soreness issue starts around 10 miles and in particular for most athletes at least, runs of over 75 minutes (12+ for Carroll, 10 miles for mortals) in duration are fatiguing. Run length in general he felt was very important (as he pointed out at one point - it's pretty easy to run 70 miles a week if you just run 5 miles twice a day!) and that it's the last third of each more challenging run or session that brings the performance development element. The same in sessions as the first third should feel an absolute breeze, the second you're starting to work and the final third is where the hard work and the development really comes in. In particular for this he highlighted a session he used to test fitness which was 3 x 3 x 800 with a minute between reps and 3 minutes between sets with the average pace sustainable close to an athlete's 5k pace.
Which brings us on to the next period which was the transition phase or as Jim put it "when the really hard work starts" and occasionally in this phase mileage would be scaled back in order to accommodate the much harder sessions run at a substantially faster pace 3k leading on to 1500 pace or quicker. An example of this was 5 x km with 3 minute recovery Mark could get close to doing in 2:30 at his peak. About 6-8 weeks before the track season this transition period would begin which would generally involve 2 work-outs per week of hard anaerobic work which brought him on substantially in a very quick period (bringing to mind I think a Bideau quote about Mottram that he could be in PB shape at any time of the year with 6 weeks notice) with two hard sessions in each week. Following this intense and difficult period a final "test" workout would be done and after this Carroll would know that he could go to Europe and stand on any starting line confident in his ability. With full recovery this session varied from year to year but generally seemed to be along the lines of "Mile, 2 x 800, 1 x 600 or 2 x 400" with paces such as 3:57, 2 x 1:51, 82. One year with the aid of some training partners doing in and out 400s Mark ran a 7:37 3k in an abandoned stadium - this was done because he hadn't had sufficient races that year and was still looking for a bit of sharpness.
There was very little XC racing for Carroll – because the US XC season is so early he felt that this would detract from delaying a real track peak until mid/late summer, and wouldn’t present Carroll in a suitably competitive state for the XC races. Carroll during the autumn/winter period would generally only do 2 or 3 races just as a progress check on how training was going. He always avoided having a long indoor season as it was felt that it was near impossible to have a successful indoor season and then go on to peak successfully at a major track championship.
The issue of female athletes was brought up and overall, in his experience women (and he’s coached fewer number of females) tend to max out about 15% less mileage than men – seem slightly more injury prone and also more vulnerable on iron deficiency which he stressed should be monitored thoroughly with regular tests for ferritin levels with a number of specific values mentioned. He also stressed magnesium deficiency is a factor in under-performance. Lost heavily through sweat and alcohol intake inhibits its absorption (which coaching Irish runners is obviously a huge consideration not made up through Guinness despite their best efforts) magnesium levels can be critical. For athletes low in magnesium it is well worth considering magnesium supplement (not magnesium sulphate or oxide though as these tend not to work particularly effectively.) Magnesium is rarely tested for and so is often an unrecognised factor.
Because of the professional set up, Harvey is able to delegate the detail of this to professional S+C experts. He was very low key on his involvement and didn’t discuss in much further detail but he clearly has a good eye for runners’ bio-mechanics (in particular stressing "symmetry") and knows what to do with any weaknesses he observes. He also made the point that as a coach part of the role wasn't to know everything but to know your limits and send athletes to someone who does know everything about a given subject taking the ego out of the process - as he put it "it's all about the performance".
Hills weren't used extensively but in the second part of the base phase, over about 6-8 weeks, an 800m hill of a moderate gradient such that good running for was still possible was used. The format was 6 to 8 reps in roughly 2.30, driving back down in a pick up truck for the purpose of recovery.
One issue discussed in quite a bit of detail was why the US is experiencing such a strong upsurge (50 athletes under 13:46 this year) and especially in comparison to the UK and this including the obvious teenage prodigies Derrick and Fernandez with Evan Jager making the Olympic team only a year older. High school xc was discussed including at age 15-17 – ‘500 mile club – a target for runners to hit 500 miles in the 10 week summer holidays. A few he accepts should do a bit less but he mentioned that it’s not exceptional for some to thrive on a bit more and in particular mentioning Dathan Ritzenheim. In 2000/2001 the US had a truly prodigious year group (Webb/Hall/Ritz- each an American record holder now over the Mile/HM/5000 respectively) with Tegenkamp only a year earlier and this has driven the resurgence to a high degree from a low in 2000 with only two qualifiers for the Olympic marathon.
Harvey believes strongly in the approach outlined above. We give a huge amount away to the Kenyans in terms of aerobic miles run by the age of 20 and believes that the only way forward is volume driven to take us closer to what we did in the 80s as opposed to the interval driven approach which was dominant in the US in the 90s and is still present in the UK to a lesser degree. In particular he stressed the use of the internet in particular mentioning Letsrun and Flotrack for showing athletes across the country how others were training and fostering a very positive almost community aspect. As young athletes see the sort of mileage that is capable of by their peers it generally encouraged them to try and emulate them and look at being competitive on a national stage as opposed to just beating their class-mates. Whilst this philosophy could be altered in the UK (and some I'm sure would argue it already has been) a serious problem for us is that whilst remaining minority sports XC is much more seriously taken in the US particularly in High School and also in University. Harvey would strongly recommend now that many UK athletes take the advantages of a Collegiate education as it essentially allows them to run as near professional for 4 years with superb medical back up and coaching though he also stressed that he would only recommend it at certain institutions. He also pointed out that athletes must be aware that racing demands and the like would be made on them over those 4 years but that after that they have the rest of their career to race exactly the way they want.
Harvey highlighted that there were problems in the US system and in particular that lots of US athletes were now being attracted at a very early age towards the marathon and not particularly reaping the rewards. Ritzenheim didn't run to his enormous potential after being tempted into a very early début at New York and has since run much better once stepping back down to the track (Ritz of course being coached at Colorado by Mark Wetmore (of Running with the Buffaloes with high aerobic mileage usually in singles) and then Brad Hudson before finally shifting to Salazar) with a blitzing 12:56 5000 and World Half bronze in 60:00 (a superb turnaround from a 2:10:00 London Marathon) however it was also agreed that the huge aerobic base he put down had helped him in his current shorter races. Likewise Hall who was struggling post-collegiately had a fantastic turnaround with a mileage focused approach leading to a 59:43 HM at Houston and an American record in a totally solo run. Following this though, and despite some very strong marathon performances, he has started to look flat, particularly at the Olympics after running London in a superb 2:06 and subsequently at Boston and New York despite respectable finishes, and Harvey also believes that maximising 5/10,000 speed before stepping up, given that he believes you generally run your best marathon as your second or third, is absolutely crucial. Of course quibbling as to whether a 2:06 marathon or a 12:56 5000m is a better result for an athlete is a place British Endurance would love to be at the moment.
He makes it sound very simple but when you try and drill a little deeper you find the wealth of knowledge there.
Sunday, December 06, 2009
Training Week Commencing 30th November 2009
Monday
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 session.
Wednesday
AM: 40 recovery at 8:46mm
PM: 75:30 @ 7:22mm - town loop, soaked through then with 2 miles to go a car threw a wall of water up at me. Almost forgot- was my birthday as well! Had a fairly quiet one- weird not being with uni buddies for it for first time in 4 years...
Thursday
AM: 40 recovery @ 8:34- interesting that pace of these stayed so low this week- usually a few 9mm+
PM: 15 wu,20wd 2 mile tempo, 4 x 400, 2 mile tempo, recovery of 2 between everything, first tempo easy at 10:40, 400s 63,64,64,65 (target 64) which was very pleased with, second tempo at 10:52- similar effort but slightly slower pace.
Friday
AM: REST- Herts Phoenix Awards evening, picked up the Long Distance performance award for third time getting it back from Lee! - bit of a mockery picking up an award basically for the club 10,000 record of 32:15 when there's a bloke who's run 28:odd sitting in the audience.
Saturday
AM: 15 wu with Ian, Old Blues race (21:49 - 3rd), then 46:31 mad sprinting around the Blues course for men and women cheering them on.
Sunday
AM: Hangover, drive home.
PM: 1:53:16 @ 7:24mm - meant to be a two hour run but after having run so long supporting yesterday coach said to pull it back in - went on a very enjoyable new route and reminded me how many great tracks there are where I live that I still haven't found- was on road for about 4 miles and could easily have cut most of that out. Did get a bit lost and pace suffered as was sub 7 whenever I was on the roads at a similar effort.
Total: 621 minutes ( ~ 83 miles)
Biggest week in about 3 years whilst working full time and coped with it very well right now- particularly that none of the runs were over 9 minute miling which for me is incredibly rare (and might mean miles are closer 85 or so) - two quality sessions and one of my better races - if I can adapt to running at this level regularly I know I'll step up a level in my racing. It's still relatively low mileage compared to most but given injury problems it'll be a couple of years before I can seriously consider regular 100+ weeks- right now if I can average 75 or so for my training weeks with a 40-50 on my rest weeks I'd ve very happy and can make considerable progress.
Awesome to see the Oxford men and women run so well and win so convincingly. Especially Johnson stepping up at the last moment, Andy making up for last year's dissappointment with a stunning third place, and all of the freshers/first-timers in the men's team - who says you don't win anything with kids?! Also the veterans of the team Brucey, Franco and Mercer giving sterling performances. On the ladies side a whole host of awesome runs.
Quite pleased with my race ~10 from Hennessy and ~20 from Kimpton- given I'd had a John Smiths before the race I was shocked! Also very pleasing to beat down the two Cambridge reserves. Felt very relaxed during the race. Ian went out fairly quick with one idiot following him who promptly dropped back and finished way way back then the two Tab reserves following him. Group quickly built of a very relaxed Mr. Hennessey, Moulden and myself together with the first of the two tabs. he dropped off fairly quickly and at a similar time Andy accelerated a bit and reeled in the tab ahead - concious of my recent disasters I held back with Simon gradually reeling in the tab and settling into a good rhythm then with about 14 minutes gone, pretty much I think as we were approaching the butts, I just raised the pace a bit and gradually broke clear of the tab - hoped I was dragging Simon along but he wasn't quite there but still a good race and looks in top form - he was directing me on where to go for most of the race so if you're reading this Simon then thanks again! Could see Hennessey and unbelievably Kimpton not that far ahead but stomach was definitely not happy about the Smiths by this point so I didn't push too hard until I got onto the grass. Decision to go with shorter steeplechase spikes seemed to work and very pleased to be 40 odd seconds faster than last year- 10 secs/mile isn't a bad improvement! Oxford destroyed Cambridge with the Reynolds/Kimpton dream team thrashing the tabs for the second time in the term - okay- well Kimpton thrashed them I just managed to finish!
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 session.
Wednesday
AM: 40 recovery at 8:46mm
PM: 75:30 @ 7:22mm - town loop, soaked through then with 2 miles to go a car threw a wall of water up at me. Almost forgot- was my birthday as well! Had a fairly quiet one- weird not being with uni buddies for it for first time in 4 years...
Thursday
AM: 40 recovery @ 8:34- interesting that pace of these stayed so low this week- usually a few 9mm+
PM: 15 wu,20wd 2 mile tempo, 4 x 400, 2 mile tempo, recovery of 2 between everything, first tempo easy at 10:40, 400s 63,64,64,65 (target 64) which was very pleased with, second tempo at 10:52- similar effort but slightly slower pace.
Friday
AM: REST- Herts Phoenix Awards evening, picked up the Long Distance performance award for third time getting it back from Lee! - bit of a mockery picking up an award basically for the club 10,000 record of 32:15 when there's a bloke who's run 28:odd sitting in the audience.
Saturday
AM: 15 wu with Ian, Old Blues race (21:49 - 3rd), then 46:31 mad sprinting around the Blues course for men and women cheering them on.
Sunday
AM: Hangover, drive home.
PM: 1:53:16 @ 7:24mm - meant to be a two hour run but after having run so long supporting yesterday coach said to pull it back in - went on a very enjoyable new route and reminded me how many great tracks there are where I live that I still haven't found- was on road for about 4 miles and could easily have cut most of that out. Did get a bit lost and pace suffered as was sub 7 whenever I was on the roads at a similar effort.
Total: 621 minutes ( ~ 83 miles)
Biggest week in about 3 years whilst working full time and coped with it very well right now- particularly that none of the runs were over 9 minute miling which for me is incredibly rare (and might mean miles are closer 85 or so) - two quality sessions and one of my better races - if I can adapt to running at this level regularly I know I'll step up a level in my racing. It's still relatively low mileage compared to most but given injury problems it'll be a couple of years before I can seriously consider regular 100+ weeks- right now if I can average 75 or so for my training weeks with a 40-50 on my rest weeks I'd ve very happy and can make considerable progress.
Awesome to see the Oxford men and women run so well and win so convincingly. Especially Johnson stepping up at the last moment, Andy making up for last year's dissappointment with a stunning third place, and all of the freshers/first-timers in the men's team - who says you don't win anything with kids?! Also the veterans of the team Brucey, Franco and Mercer giving sterling performances. On the ladies side a whole host of awesome runs.
Quite pleased with my race ~10 from Hennessy and ~20 from Kimpton- given I'd had a John Smiths before the race I was shocked! Also very pleasing to beat down the two Cambridge reserves. Felt very relaxed during the race. Ian went out fairly quick with one idiot following him who promptly dropped back and finished way way back then the two Tab reserves following him. Group quickly built of a very relaxed Mr. Hennessey, Moulden and myself together with the first of the two tabs. he dropped off fairly quickly and at a similar time Andy accelerated a bit and reeled in the tab ahead - concious of my recent disasters I held back with Simon gradually reeling in the tab and settling into a good rhythm then with about 14 minutes gone, pretty much I think as we were approaching the butts, I just raised the pace a bit and gradually broke clear of the tab - hoped I was dragging Simon along but he wasn't quite there but still a good race and looks in top form - he was directing me on where to go for most of the race so if you're reading this Simon then thanks again! Could see Hennessey and unbelievably Kimpton not that far ahead but stomach was definitely not happy about the Smiths by this point so I didn't push too hard until I got onto the grass. Decision to go with shorter steeplechase spikes seemed to work and very pleased to be 40 odd seconds faster than last year- 10 secs/mile isn't a bad improvement! Oxford destroyed Cambridge with the Reynolds/Kimpton dream team thrashing the tabs for the second time in the term - okay- well Kimpton thrashed them I just managed to finish!
Sunday, November 29, 2009
Week Commencing 23rd November 2009
Monday
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 hour
PM: 57 @ 7:09 per mile - headed to Stortford and ran the 8 mile loop- quite pleased with pace
Tuesday
AM: 33:49 @9:03 per mile- very busy day today with work, cleaning house and driving to Gatwick to pick up parents
PM: 45:37 @ 7:24 per mile- got to Striders about 20 minutes late (amazing I got there at all though- flew around M25) and started jogging 'til I met Ian halfway through the time trial and paced him to end so was nice having company for a bit of faster running over the hills- then went and jogged back to car cheering on the others finishing.
Wednesday
AM: 39:02 @ 8:56 - 3rd morning run in a row- going well.
PM: 75:07 @ 7:31 per mile- run around Stortford 10 mile route - nice to have a big bunch with faster ones easing off a little bit at start and slightly slower guys pushing it- some great running towards the end and great to be able to get 10 miles in with company at a decent clip.
Thursday
AM: 26:53 @ 7:30 per mile with Marcus from work- kept up a very decent pace and was impressed- just around the airport and down along the runway. Debbie was very sweet and did me a squash for when I got back!
PM: 16 wund, 3 x mile [120] - with Lee, hit 4:59,4:55,4:59 - pace felt ridiculously quick for what we were running and both really struggling. That was the plan for the session with the option for 4 or 5 but it just wasn't going to be worth it so instead joined the young 'uns after a 3 minute recovery for their 2 mile tempo (5:25/5:20) which felt incredibly easy compared to the miles, couple more minutes then a final mile of 5:17 to finish which was again easy. Very odd session - got some decent work in though...
Friday
AM: Rest day
Saturday
PM: 15 wu, Met League XC 28:44 for 30th place- went out way too hard with the leaders and died the slow death for about a lap until I rallied a bit- dissappointed but 30 seconds quicker would have moved me into the top 15 so might just be a case of getting my tactics right.
Sunday
PM: 76:53 @ 8 per mile IIs-Vs dinner previous night + dancing so already tight calves had seized up so just went for a relaxed jog over the mud - did 6 strides towards the end of the run and was moving okay. Thought about adding on an extra 35 minutes for a bigger week and proper long run but decided that given recent niggles a smaller week probably wouldn't hurt.
Total: 535 minutes / 71ish miles
Summary: Overall a much better week- lack of a long run and decent Tuesday session was poor and still a bit annoyed/dissappointed with Saturday race but on the whole to get back up to 70 miles this week and, now I'm reviewing, those miles being much quicker than expected (and also with having started work this week me struggling for time a bit) am really quite pleased.
Training to slightly alter for next two weeks in specific build up for Telford but really looking forward to it now and think I definitely have a shot of a) running a significant road 10k PB (33:14) b) running an overall PB (32:15 track) and c) breaking 32. Looking forward to it.
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 hour
PM: 57 @ 7:09 per mile - headed to Stortford and ran the 8 mile loop- quite pleased with pace
Tuesday
AM: 33:49 @9:03 per mile- very busy day today with work, cleaning house and driving to Gatwick to pick up parents
PM: 45:37 @ 7:24 per mile- got to Striders about 20 minutes late (amazing I got there at all though- flew around M25) and started jogging 'til I met Ian halfway through the time trial and paced him to end so was nice having company for a bit of faster running over the hills- then went and jogged back to car cheering on the others finishing.
Wednesday
AM: 39:02 @ 8:56 - 3rd morning run in a row- going well.
PM: 75:07 @ 7:31 per mile- run around Stortford 10 mile route - nice to have a big bunch with faster ones easing off a little bit at start and slightly slower guys pushing it- some great running towards the end and great to be able to get 10 miles in with company at a decent clip.
Thursday
AM: 26:53 @ 7:30 per mile with Marcus from work- kept up a very decent pace and was impressed- just around the airport and down along the runway. Debbie was very sweet and did me a squash for when I got back!
PM: 16 wund, 3 x mile [120] - with Lee, hit 4:59,4:55,4:59 - pace felt ridiculously quick for what we were running and both really struggling. That was the plan for the session with the option for 4 or 5 but it just wasn't going to be worth it so instead joined the young 'uns after a 3 minute recovery for their 2 mile tempo (5:25/5:20) which felt incredibly easy compared to the miles, couple more minutes then a final mile of 5:17 to finish which was again easy. Very odd session - got some decent work in though...
Friday
AM: Rest day
Saturday
PM: 15 wu, Met League XC 28:44 for 30th place- went out way too hard with the leaders and died the slow death for about a lap until I rallied a bit- dissappointed but 30 seconds quicker would have moved me into the top 15 so might just be a case of getting my tactics right.
Sunday
PM: 76:53 @ 8 per mile IIs-Vs dinner previous night + dancing so already tight calves had seized up so just went for a relaxed jog over the mud - did 6 strides towards the end of the run and was moving okay. Thought about adding on an extra 35 minutes for a bigger week and proper long run but decided that given recent niggles a smaller week probably wouldn't hurt.
Total: 535 minutes / 71ish miles
Summary: Overall a much better week- lack of a long run and decent Tuesday session was poor and still a bit annoyed/dissappointed with Saturday race but on the whole to get back up to 70 miles this week and, now I'm reviewing, those miles being much quicker than expected (and also with having started work this week me struggling for time a bit) am really quite pleased.
Training to slightly alter for next two weeks in specific build up for Telford but really looking forward to it now and think I definitely have a shot of a) running a significant road 10k PB (33:14) b) running an overall PB (32:15 track) and c) breaking 32. Looking forward to it.
Weeks Commencing 9th and 16th November 2009
Sorry 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 2009
Monday
Rest day; after the 16.7 miler just to let myself recover a bit
Tuesday
AM: 40 minute recovery run @ 8:36
PM: 15 wund track session at NR - 5,4,3,2,5,4,3,2 with 90 seconds recovery between each rep hitting just short of 1600,1300,1000 and 700 for reps respectively- finishing most reps either with or just ahead of Hendrik
Wednesday
AM: 43:03 rec/easy run @ 7:34
PM: 82:26 rec/easy run @ 7:58 - done with Jamie and Phil from BSRC - unfortunately got a bit lost - pleased to help Jamie maintain 8 mm though. Slight knee pain on last few miles of this run which got much worse as I got near the finish. Legs generally tired and sluggish.
Thursday
AM: Rest- knee pain had abated but not totally gone so skipped morning run
PM: 15 wund, tempo run 28:39 /5:40 for 5 miles going 6:00 down to 5:20 - struggled in wind and just generally felt carp- knee definitely not happy and decided to see physio and take a few days off.
Friday
Rest- knee felt a bit better but not risking it
Saturday
Rest- same as Friday
Sunday
AM: 30 minute run v. v. easy at 9:06- knee held up fine
PM: 40 minute ex. bike ride- knee was fine
Total: 325 minutes / 43ish miles
Summary: Week going well till the knee- hopefully few easier days will let it recover
Monday
AM: Rest- just giving the knee one more day with this weeks rest week
Tuesday
AM: Physio- confirmed knee should be fine and just a tight quad muscle directly above it pulling on it- huge relief.
PM: 46:03 steady/tempo @ 6:49- odd experiment at Saffron Striders with lots of extra loops and people trying to catch up etc. Not totally sure if it worked but a good experiment and something to definitely be considered. Had some decent bits of pace running with Nick
Wednesday
PM: 67:00 @ 7:44- out around the BSRC 8 mile(ish) loop tonight and added a little on- nice run.
Thursday
PM: 15 wund + strides, Tempo with the lads at Herts Phoenix running a straight tempo with the young 'uns dipping in and out- 27:26 for 5 miles- 5:29 pace which was dead on the target- felt tougher than it should have done- but then I was running up front all by myself bar two laps and those two laps felt a lot easier and were a few seconds faster as well! Wind on the home straight was brutal.
Friday
AM: 30 rec @ 8:53
PM: 58 steady @ 6:55 per mile- first double day since the niggly knee and did this with Anupam around a three bridges/marston ferry loop which was good fun having not done it for a while. Pace varied with some fast sections at v. low 6 minute miling and quite a bit in the low-mid 7s whilst we chatted.
Saturday: Rest (yes- second one for the week- I had a long drive back from Ox hungover and shattered so with Hereward the next day I decided to take a break)
Sunday: 15 w/u 1:00:47 for 9.84 awful miles (a good run- effort-wise close to 5:30 or so per mile) 2nd on stage and 3rd team
Total: 336 minutes / 45ish miles
Summary: A marginally better week across the week- really quite pleased with the Hereward run and whilst the mileage was low- I got a good race, tempo run and some faster running on Tuesday including a few hills. Mileage is perhaps slightly better than reported because this week I ran very few of my recovery runs and just concentrated on getting one decent run in a day. Must say I'm pleased when my "down" weeks are now 45+ miles - okay, by a lot of standards that's still carp but for me right now making sure I am injury free and remain so is priority one and so if running two weeks at 40/45 is needed then I prefer that to one more week at 70 and then three off!
Hereward Relay Report
I had high hopes of the Striders managing to take the title with a strong squad this year and we'd been up for it for the previous 3 months. Chris Dodge started the team well with a 5th place on the first leg only 2 minutes behind the leaders- if that could be kept constant we were in with a shot! At the second leg we saw Mayezar Firouzi coming in a very good time of around 1:03 and thought it might be game over - but Nick absolutely pulled it out of the bag and managed to take 15 seconds out of him coming in 1:45 later in second place overall and individually on the stage (as a Bury St. Edmunds runner was ominously behind him but had cut our lead on them marginally). Unfortunately whilst in a very solid third place and catching the Cambridge Tri guy Ian was sent the wrong way by a misdirected arrow. As I waited for him to come in to Welney ready for the final leg to Ely first and second went through (with Bury St. Edmund starting a minute ahead of Cam Tri and with Kev Murphy on last leg the whole thing being a bit of a foregone conclusion- wish I'd had the chance to start level with him and try and hang on) it was a long wait and after fourth and fifth started about 5 minutes after the two leaders Ian finally came in after rhaving gone around 3/4 minutes off the route. I set off into the driving wind (it is point to point and all South into the wind) and thankfully the leg started on the road- I rapidly reeled in the two who had set off ahead of me over the first 3k and was then faced with the prospect of a very gloomy 45+ minutes running totally on my own over narrow tracks and muddy fields with the fens all around me. Then it started raining, and hailing, oh yay. I kept pushing hard pretty much the whole way in miserable conditions with the pace eventually falling to 7 minute miling despite the effort being consistent (and on a road it would have been ~5:30 pace I reckon) - I actually at one point just yelled "Oh F@:k" when I still had half an hour to go in the sleeting rain which is a first for me in a race (though not in a training run...). Really very pleased to just finish and quite surprised the time stacked up so well compared to others. I reeled the Cam Tri guy in massively but never quite got him in sight so I could really kick on. Striders will be back next year to try and take on Bury St. Edmunds once again! It was however our highest ever finish and I think fastest legs by Striders ever on legs 2 and 4 so an awesome effort. We got very cool pint mugs to go with our well earned horse brasses.
Week Commencing 9th November 2009
Monday
Rest day; after the 16.7 miler just to let myself recover a bit
Tuesday
AM: 40 minute recovery run @ 8:36
PM: 15 wund track session at NR - 5,4,3,2,5,4,3,2 with 90 seconds recovery between each rep hitting just short of 1600,1300,1000 and 700 for reps respectively- finishing most reps either with or just ahead of Hendrik
Wednesday
AM: 43:03 rec/easy run @ 7:34
PM: 82:26 rec/easy run @ 7:58 - done with Jamie and Phil from BSRC - unfortunately got a bit lost - pleased to help Jamie maintain 8 mm though. Slight knee pain on last few miles of this run which got much worse as I got near the finish. Legs generally tired and sluggish.
Thursday
AM: Rest- knee pain had abated but not totally gone so skipped morning run
PM: 15 wund, tempo run 28:39 /5:40 for 5 miles going 6:00 down to 5:20 - struggled in wind and just generally felt carp- knee definitely not happy and decided to see physio and take a few days off.
Friday
Rest- knee felt a bit better but not risking it
Saturday
Rest- same as Friday
Sunday
AM: 30 minute run v. v. easy at 9:06- knee held up fine
PM: 40 minute ex. bike ride- knee was fine
Total: 325 minutes / 43ish miles
Summary: Week going well till the knee- hopefully few easier days will let it recover
==============================================
Week Commencing 16th November 2009Monday
AM: Rest- just giving the knee one more day with this weeks rest week
Tuesday
AM: Physio- confirmed knee should be fine and just a tight quad muscle directly above it pulling on it- huge relief.
PM: 46:03 steady/tempo @ 6:49- odd experiment at Saffron Striders with lots of extra loops and people trying to catch up etc. Not totally sure if it worked but a good experiment and something to definitely be considered. Had some decent bits of pace running with Nick
Wednesday
PM: 67:00 @ 7:44- out around the BSRC 8 mile(ish) loop tonight and added a little on- nice run.
Thursday
PM: 15 wund + strides, Tempo with the lads at Herts Phoenix running a straight tempo with the young 'uns dipping in and out- 27:26 for 5 miles- 5:29 pace which was dead on the target- felt tougher than it should have done- but then I was running up front all by myself bar two laps and those two laps felt a lot easier and were a few seconds faster as well! Wind on the home straight was brutal.
Friday
AM: 30 rec @ 8:53
PM: 58 steady @ 6:55 per mile- first double day since the niggly knee and did this with Anupam around a three bridges/marston ferry loop which was good fun having not done it for a while. Pace varied with some fast sections at v. low 6 minute miling and quite a bit in the low-mid 7s whilst we chatted.
Saturday: Rest (yes- second one for the week- I had a long drive back from Ox hungover and shattered so with Hereward the next day I decided to take a break)
Sunday: 15 w/u 1:00:47 for 9.84 awful miles (a good run- effort-wise close to 5:30 or so per mile) 2nd on stage and 3rd team
Total: 336 minutes / 45ish miles
Summary: A marginally better week across the week- really quite pleased with the Hereward run and whilst the mileage was low- I got a good race, tempo run and some faster running on Tuesday including a few hills. Mileage is perhaps slightly better than reported because this week I ran very few of my recovery runs and just concentrated on getting one decent run in a day. Must say I'm pleased when my "down" weeks are now 45+ miles - okay, by a lot of standards that's still carp but for me right now making sure I am injury free and remain so is priority one and so if running two weeks at 40/45 is needed then I prefer that to one more week at 70 and then three off!
Hereward Relay Report
I had high hopes of the Striders managing to take the title with a strong squad this year and we'd been up for it for the previous 3 months. Chris Dodge started the team well with a 5th place on the first leg only 2 minutes behind the leaders- if that could be kept constant we were in with a shot! At the second leg we saw Mayezar Firouzi coming in a very good time of around 1:03 and thought it might be game over - but Nick absolutely pulled it out of the bag and managed to take 15 seconds out of him coming in 1:45 later in second place overall and individually on the stage (as a Bury St. Edmunds runner was ominously behind him but had cut our lead on them marginally). Unfortunately whilst in a very solid third place and catching the Cambridge Tri guy Ian was sent the wrong way by a misdirected arrow. As I waited for him to come in to Welney ready for the final leg to Ely first and second went through (with Bury St. Edmund starting a minute ahead of Cam Tri and with Kev Murphy on last leg the whole thing being a bit of a foregone conclusion- wish I'd had the chance to start level with him and try and hang on) it was a long wait and after fourth and fifth started about 5 minutes after the two leaders Ian finally came in after rhaving gone around 3/4 minutes off the route. I set off into the driving wind (it is point to point and all South into the wind) and thankfully the leg started on the road- I rapidly reeled in the two who had set off ahead of me over the first 3k and was then faced with the prospect of a very gloomy 45+ minutes running totally on my own over narrow tracks and muddy fields with the fens all around me. Then it started raining, and hailing, oh yay. I kept pushing hard pretty much the whole way in miserable conditions with the pace eventually falling to 7 minute miling despite the effort being consistent (and on a road it would have been ~5:30 pace I reckon) - I actually at one point just yelled "Oh F@:k" when I still had half an hour to go in the sleeting rain which is a first for me in a race (though not in a training run...). Really very pleased to just finish and quite surprised the time stacked up so well compared to others. I reeled the Cam Tri guy in massively but never quite got him in sight so I could really kick on. Striders will be back next year to try and take on Bury St. Edmunds once again! It was however our highest ever finish and I think fastest legs by Striders ever on legs 2 and 4 so an awesome effort. We got very cool pint mugs to go with our well earned horse brasses.
Sunday, November 08, 2009
Week Commencing Monday 2nd November
Monday
AM 30:46 @ 8:47 easy Post HM
Tuesday
Rest day - drove to Oxford- ChCh social - too much red wine (my nemesis)
Wednesday
AM 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!
Thursday
AM 15 warm up, 30 minute tempo @5:35 per mile, 22:15 warm down. FIrst session post HM so took it very easy - ran with Carl and we several laps of Uni Parks at a comfortable rhythm- very pleased with how relaxed this felt.
PM 39:45 recovery at 9:08 per mile - hate running in the rain but this wasn't too bad.
Friday
AM 40 recovery at 9:01 per mile- met up with college mates previous night and quiet night ended up with me leaving the night club when it closed... avoid anything called a "happy" bucket.
PM 40 easy at 7:25 per mile after driving home.
Saturday
PM 25 w.u. RAF vs. EAA vs. Filthy Tabs race at RAF Halton 30:35 8th 17 w.d. (65)
Sunday
PM 1:50:34 steady at 6:36 per mile - first half done about 7:00 and then dropped pace without meaning to to 6:00 for most second half. 6:0x pace felt incredibly easy and finished the run very strongly.
Total Running: 505 minutes
An odd week coming as it did post HM and with my trip to Oxford. Total volume is a little down on what I'd hope but not particularly worried about that as it would only have been a second run on the Monday or Tuesday of about 35 minutes which in the big scheme I decided would be a poor move due to the HM and decided to let my legs recover a little bit more. Legs were still a bit sore on Wednesday but the shuffle helped that and then the Thursday tempo was very pleasing with how relaxed it was- my true tempo pace has almost certainly dropped to more like 5:25 rather than 5:30 I think - I'm sure that a combination of little sleep on Thursday (and not a great amount on Friday either) with the tempo affected Saturday's race.
Saturday was my debut as team manager and really enjoyed it and thought the squad did superbly with particularly good runs coming from Carl and Paul I would say. In addition to have 4 of us finishing within 10 seconds showed that the squad was all fairly balanced. Personally I was quite disappointed being ~20-30 seconds down on where I would hope to be- I set off extremely fast, then died very badly in the woods before being caught by the rest of the East runners before rallying and staying in fairly close contact. In retrospect I probably should have pushed on a bit more when feeling good in the second half of the race.
When I consider the poor tactics (well- it didn't work but I did intend to try a fast start), lack of sleep and maybe some residual soreness in the legs from last weekends 5k/HM double I reckon it was an okay run but I definitely hope to run much better in a month or so's time.
The Sunday run by contrast was awesome- first time doing a 110 minute run as a "regular" long run as opposed to a one-off longer effort. First 45 minutes was very relaxed at 7:00 in gloves and jacket, stopped for a minute to grab some water at home before carrying on - without realising it I must have been running faster even though I felt very easy and for the last 40 minutes or so was dropping 6:0x and sub 6 minute miles. Very pleasing to average 6:36 and feel very strong though doubt I'll be able to do it long-term. 2 more 110 minute runs and then will be attacking the two hour mark which will be a real indicator of how I'll deal with marathon training.
To cover 20 miles I reckon I'll be running between 2:00 and 2:30 depending on how I feel from day to day- the idea of during a 3 week training block doing a 2:30 time on feet run over 20 miles @7:30 per mile, a 2:00 run at 6:00 or probably not a huge amount off marathon effort (as untapered and not as fit as I will be come marathon day!) and a shorter 3 mile warm up, 10 miles @ MP, 2 mile warm down effort- seems very tempting but that's just me ruminating!
So- for a post HM week covered ~67 miles with a not great race, good tempo and very good long run. Not bad at all!
AM 30:46 @ 8:47 easy Post HM
Tuesday
Rest day - drove to Oxford- ChCh social - too much red wine (my nemesis)
Wednesday
AM 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!
Thursday
AM 15 warm up, 30 minute tempo @5:35 per mile, 22:15 warm down. FIrst session post HM so took it very easy - ran with Carl and we several laps of Uni Parks at a comfortable rhythm- very pleased with how relaxed this felt.
PM 39:45 recovery at 9:08 per mile - hate running in the rain but this wasn't too bad.
Friday
AM 40 recovery at 9:01 per mile- met up with college mates previous night and quiet night ended up with me leaving the night club when it closed... avoid anything called a "happy" bucket.
PM 40 easy at 7:25 per mile after driving home.
Saturday
PM 25 w.u. RAF vs. EAA vs. Filthy Tabs race at RAF Halton 30:35 8th 17 w.d. (65)
Sunday
PM 1:50:34 steady at 6:36 per mile - first half done about 7:00 and then dropped pace without meaning to to 6:00 for most second half. 6:0x pace felt incredibly easy and finished the run very strongly.
Total Running: 505 minutes
An odd week coming as it did post HM and with my trip to Oxford. Total volume is a little down on what I'd hope but not particularly worried about that as it would only have been a second run on the Monday or Tuesday of about 35 minutes which in the big scheme I decided would be a poor move due to the HM and decided to let my legs recover a little bit more. Legs were still a bit sore on Wednesday but the shuffle helped that and then the Thursday tempo was very pleasing with how relaxed it was- my true tempo pace has almost certainly dropped to more like 5:25 rather than 5:30 I think - I'm sure that a combination of little sleep on Thursday (and not a great amount on Friday either) with the tempo affected Saturday's race.
Saturday was my debut as team manager and really enjoyed it and thought the squad did superbly with particularly good runs coming from Carl and Paul I would say. In addition to have 4 of us finishing within 10 seconds showed that the squad was all fairly balanced. Personally I was quite disappointed being ~20-30 seconds down on where I would hope to be- I set off extremely fast, then died very badly in the woods before being caught by the rest of the East runners before rallying and staying in fairly close contact. In retrospect I probably should have pushed on a bit more when feeling good in the second half of the race.
When I consider the poor tactics (well- it didn't work but I did intend to try a fast start), lack of sleep and maybe some residual soreness in the legs from last weekends 5k/HM double I reckon it was an okay run but I definitely hope to run much better in a month or so's time.
The Sunday run by contrast was awesome- first time doing a 110 minute run as a "regular" long run as opposed to a one-off longer effort. First 45 minutes was very relaxed at 7:00 in gloves and jacket, stopped for a minute to grab some water at home before carrying on - without realising it I must have been running faster even though I felt very easy and for the last 40 minutes or so was dropping 6:0x and sub 6 minute miles. Very pleasing to average 6:36 and feel very strong though doubt I'll be able to do it long-term. 2 more 110 minute runs and then will be attacking the two hour mark which will be a real indicator of how I'll deal with marathon training.
To cover 20 miles I reckon I'll be running between 2:00 and 2:30 depending on how I feel from day to day- the idea of during a 3 week training block doing a 2:30 time on feet run over 20 miles @7:30 per mile, a 2:00 run at 6:00 or probably not a huge amount off marathon effort (as untapered and not as fit as I will be come marathon day!) and a shorter 3 mile warm up, 10 miles @ MP, 2 mile warm down effort- seems very tempting but that's just me ruminating!
So- for a post HM week covered ~67 miles with a not great race, good tempo and very good long run. Not bad at all!
Sunday, November 01, 2009
Week Commencing Monday 26th October 2009
This 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.
Monday
40 minutes easy
Tuesday
Hard 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 the year.
Wednesday
80 minutes at 8 minute miling
Thursday
Rest day
Friday: 45 easy
Saturday:
15 warm up, 16:39 5k XC leg - reckon that it's worth around a minute if done on a track from others times, 5 warm down
Sunday
very short warm up, Stevenage half marathon in awful conditions and a tougher course than I remembered, ran 73:50 - not sure how much it's worth but probably a bit. Finished 4th behind James Lawler, Martelleti and Chris Smith. Generally very pleased- especially with champs qualifier.
Total running volume: 310 minutes ~40 miles
Aim was about 340 so losing a decent warm up and down for Stevenage was pleased.
Monday
40 minutes easy
Tuesday
Hard 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 the year.
Wednesday
80 minutes at 8 minute miling
Thursday
Rest day
Friday: 45 easy
Saturday:
15 warm up, 16:39 5k XC leg - reckon that it's worth around a minute if done on a track from others times, 5 warm down
Sunday
very short warm up, Stevenage half marathon in awful conditions and a tougher course than I remembered, ran 73:50 - not sure how much it's worth but probably a bit. Finished 4th behind James Lawler, Martelleti and Chris Smith. Generally very pleased- especially with champs qualifier.
Total running volume: 310 minutes ~40 miles
Aim was about 340 so losing a decent warm up and down for Stevenage was pleased.
3rd 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 than I remembered and the conditions were awful. Constant rain and fairly high wind speeds.
Really not sure what it's worth on the "comparison-meter" - estimates ranged from a minute to up to 4 minutes! As it is am very enthusiastic for my next HM where I think on a decent course with decent weather I can aim for 71.
Finally I have to say an absolutely huge thank you to Lee for getting me around the first half- if I'd been on my own I would have shot off after 3rd place way too hard and early but Lee steadily worked me up there and took the wind when it was at it's worst. Couldn't ask for a better pacer or friend to come out there in that weather and help out.
Reasonable performance but poor time from me I'm afraid. Course was much tougher than I remembered and the conditions were awful. Constant rain and fairly high wind speeds.
Got absolutely soaked walking about a km to the start and didn't have anything to change into so ended up spending ~ hour in wet clothes before the race- didn't do much of a warm up as conditions were so poor- still had a little stiffnes in my groin and hamstrings due to the 5k XC race yesterday. Set off and two runners disappeared off into the distance (I'll leave you to guess who!) leaving me in about 15th place - I went past my original two guides for ~72/73 minutes ( this guy Andy - 72:46 and Grant- 2:37) and a lot of other runners very quickly. Thankfully one of my friends from yesterday was pacing me to half way so I always had company. The miles were badly out so won't bother you with too many of the splits
First few miles were mostly uphill and tough work- I found myself in 5th fairly quickly with 4th about 30m ahead and 3rd Chris - 14:50 5k / 31:40 10k/ 21st National XC! similar. and around 3/4 miles we entered a strong headwind and my mate started pushing- went with him and he pulled me up to 4th very quickly and onto 3rd place who we steadily caught up with over the next mile until at around 5 miles we caught him- he slowed slightly and I could hear 5th coming up beind fairly quick. My mate was quite keen for me to push on but he was dropping out in about a miles time and on this horrible day I was going to struggle running on my own in the second half - went through 6 miles in just under 34 minutes.I was feeling very comfortable still (aerobically was comfortable) - our group of three with me and Chris running pretty much level and 5th just off the back stayed together for about another 1.5 miles and then Chris started pushing on a long uphill drag and whilst my lungs were fine- my legs struggled with the extra pace and I dropped a metre or two back and tucked in behind 5th place.
I saw the gap was only ~10-20m so wasn't too worried but as I stayed behind 5th he kept on moving away and didn't realise just how much he was getting away- was planning to try and kick on at 10 miles (very pleased when I went through in a 56:1x PB and knew I had the sub 75 in the bag) and in retrospect after taking a quick recovery behind 5th I should have tried kicking on much earlier but in horrible conditions I lost a bit of nerve - right on ten miles though you go into the worst headwind in the course so I stayed tucked in and didn't kick on till mile 11- then went pretty well (got away from 5th without an issue) and was reeling in 11th but by now he was well clear ~180m I'd guess without me realising at all- reeled in a few seconds and cut him down to 28 seconds but finish came too quickly.
Odd race- final time of 73:50- which on the whole is a bit disappointing. On the other hand I don't think it's a particularly representative time (the runners I was planning to use as guides for 72/73 finished in 77 and 79 minutes, Chris has run 71:27 before, my friend who ran 59:07 at the BMAF champs in Portland for 10 miles finished outside 80 minutes) and to be as close to an athlete as good as Chris was very promising. The weather was horrendous and the course much worse than I expected- on the whole I'm relatively pleased with the performance, especially with the flat-out 5km yesterday, and as my second completed HM it's ~4 minute PB on the same course in the same conditions 4 years ago. At the 6 stage 4 years ago I ran 20:10 (awesome run) and this year I ran 19:47 so the difference over 6k isn't necessarily huge but over HM it's substantial showing my improved endurance.
Really not sure what it's worth on the "comparison-meter" - estimates ranged from a minute to up to 4 minutes! As it is am very enthusiastic for my next HM where I think on a decent course with decent weather I can aim for 71.
Finally I have to say an absolutely huge thank you to Lee for getting me around the first half- if I'd been on my own I would have shot off after 3rd place way too hard and early but Lee steadily worked me up there and took the wind when it was at it's worst. Couldn't ask for a better pacer or friend to come out there in that weather and help out.
Sunday, October 25, 2009
Week Commencing Monday 19th October 2009
Sorry- none of the usual witty banter in log this week- report on Sunday League XC should be up once results are out!
Monday
PM 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.
Tuesday
AM 38:26 recovery at 8:10 per mile
PM 15 w.u inc. strides, 4 x (1600 @ 77/lap, 90, 400@~70, 90) 5:04,08,08,08 for miles feeling v. easy, 68,66,65,64 for 400s feeling easy as well. 15 w.d. (65)
Wednesday
AM 39:47 recovery at 7:47 per mile
PM 57:19 easy at 8:01 per mile with BSRC
Thursday
AM 41:36 recovery at 9:19 per mile
PM 18 w.u. 17 w.d. 10 x k off 200 jog @ 3:20- hit 3:20 +or- 1 second- last one in 2:55 as a blow-out- felt easy 3:20 pace was extremely relaxed (44 minutes running)
Friday
PM 100:12 at 7:09 per mile (14 miles) inc. 6 x Canova Hill Sprints
Saturday
Rest
Sunday
10 w.u. 15 w.d. Sunday League doing it at tempo. Somehow came 1st- 27:55 staying at tempo effort whole way.
Total Running Volume
535 minutes
Monday
PM 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.
Tuesday
AM 38:26 recovery at 8:10 per mile
PM 15 w.u inc. strides, 4 x (1600 @ 77/lap, 90, 400@~70, 90) 5:04,08,08,08 for miles feeling v. easy, 68,66,65,64 for 400s feeling easy as well. 15 w.d. (65)
Wednesday
AM 39:47 recovery at 7:47 per mile
PM 57:19 easy at 8:01 per mile with BSRC
Thursday
AM 41:36 recovery at 9:19 per mile
PM 18 w.u. 17 w.d. 10 x k off 200 jog @ 3:20- hit 3:20 +or- 1 second- last one in 2:55 as a blow-out- felt easy 3:20 pace was extremely relaxed (44 minutes running)
Friday
PM 100:12 at 7:09 per mile (14 miles) inc. 6 x Canova Hill Sprints
Saturday
Rest
Sunday
10 w.u. 15 w.d. Sunday League doing it at tempo. Somehow came 1st- 27:55 staying at tempo effort whole way.
Total Running Volume
535 minutes
Week Commencing Monday 19th October 2009
Sorry- none of the usual witty banter in log this week- report on Sunday League XC should be up once results are out!
Monday
PM 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.
Tuesday
AM 38:26 recovery at 8:10 per mile
PM 15 w.u inc. strides, 4 x (1600 @ 77/lap, 90, 400@~70, 90) 5:04,08,08,08 for miles feeling v. easy, 68,66,65,64 for 400s feeling easy as well. 15 w.d. (65)
Wednesday
AM 39:47 recovery at 7:47 per mile
PM 57:19 easy at 8:01 per mile with BSRC
Thursday
AM 41:36 recovery at 9:19 per mile
PM 18 w.u. 17 w.d. 10 x k off 200 jog @ 3:20- hit 3:20 +or- 1 second- last one in 2:55 as a blow-out- felt easy 3:20 pace was extremely relaxed (44 minutes running)
Friday
PM 100:12 at 7:09 per mile (14 miles) inc. 6 x Canova Hill Sprints
Saturday
Rest
Sunday
10 w.u. 15 w.d. Sunday League doing it at tempo. Somehow came 1st- 27:55 staying at tempo effort whole way.
Total Running Volume
535 minutes
Monday
PM 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.
Tuesday
AM 38:26 recovery at 8:10 per mile
PM 15 w.u inc. strides, 4 x (1600 @ 77/lap, 90, 400@~70, 90) 5:04,08,08,08 for miles feeling v. easy, 68,66,65,64 for 400s feeling easy as well. 15 w.d. (65)
Wednesday
AM 39:47 recovery at 7:47 per mile
PM 57:19 easy at 8:01 per mile with BSRC
Thursday
AM 41:36 recovery at 9:19 per mile
PM 18 w.u. 17 w.d. 10 x k off 200 jog @ 3:20- hit 3:20 +or- 1 second- last one in 2:55 as a blow-out- felt easy 3:20 pace was extremely relaxed (44 minutes running)
Friday
PM 100:12 at 7:09 per mile (14 miles) inc. 6 x Canova Hill Sprints
Saturday
Rest
Sunday
10 w.u. 15 w.d. Sunday League doing it at tempo. Somehow came 1st- 27:55 staying at tempo effort whole way.
Total Running Volume
535 minutes
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