Well- with the Eastleigh results published it looks like the cat is out of the bag as someone has picked up on it on Eightlane...
Early February I moved to London. I now work ~3 miles from the Terence McMillan Stadium. Newham consistently manage to get good teams out to events and not just A-teams but B and C teams as well which was a big part of my decision. Obviously their strength is a big part of it but generally faster runners move to a club for a reason and Beagles were the best choice for me which was why I approached Bob and enquired about joining.
They were the dominant club I knew (also the first I ever heard of!) as I grew up (in my local area Ben Hellmers who was the superstar a few years above me at school and Richard Mead who was the unbeatable guy at districts (4:30 1500 seemed very fast)) as well as Noel Thatcher who for the past 2-3 years I've regularly been training with. Seeing how it has helped propel guys like Kev Skinner who I've known for years to greater things makes it an easy choice.
Appreciate I'm going to be a marginal player at best- but I've done the whole big fish in a small pond thing and whilst it's great for the ego it's not much of a challenge and as I want to improve I need that hierarchy to try and move up through. That means taking my lumps as a weaker athlete and trying to push up to the faster guys (though it can be taken for read that Farah and Geele will always be a fair bit quicker!).
I've also done the thing where I hope that the athletes from the juniors will come through whilst at Herts Phoenix as the few seniors we had gradually drifted away. Herts Phoenix was a fantastic experience I will treasure for the rest of my life but it is near exclusively a junior club. The hard work of legends like Adrian Newman and Richard Bloom together with racing with guys like Lee Reynolds, Matt Carlisle, Chris Saville, Michael and Richard Tarpey, Paul Greaves and more recently Ed Shepherd, Adam Frith, Dave Wilson and Steve Prosser created a great atmosphere but it meant we struggled to be competitive at events even as small as the Southern 6 stage with adminstrative rules preventing us from fielding stronger teams (Prosser and Frith both running for small clubs that would never enter and Shepherd and Wilson usually ineligible due to age). The club was brilliant in a lot of ways but it is very junior centred with little focus on senior athletics and endurance in particular sometimes seemed like the forgotten child which for a club with roots in Verlea is a tragedy. It helped bring me through and for the last few years it's been okay whilst at uni but the lack of having a full team at events has been a real heartbreak at times.
At Beagles I'll get the odd race for the A-team and frequent run-outs in the B-team with committed and talented guys (okay- maybe I'll have to be in the C team then!). There were obviously some other options I looked at - in particular Serpentine who are coming on leaps and bounds and I get on very well with the faster guys there (despite what you might have heard!) and also Thames Hare and Hounds with the obvious Oxford connection where I would be competitive but still with room to move up- in the end though I decided this was the best chance to improve as an athlete.
If anyone has any questions I'm happy to answer them either below or by email. I have applied for a ban exemption but have no idea what the length of the ban will be. As far as I understand it I am able to compete in any road races, open meets etc. but not "Open Team Competition" which is Track and Field Leagues, Road Relays and XC Championships until my ban is over. Herts Phoenix have supported/not opposed my application.
On a more trivial/personal note- the Beagles are also close to where my family came from. My paternal grandparents were originally from Greenwich just south of the river (hence why I'm a Charlton supporter and have been from birth) and have gradually moved north with my dad working in Ilford early in his life. My maternal grandparents live near Telford and seeing as I look much better in yellow and black than in the confused mess that is the Telford vest it was an easy choice!
Tuesday, March 30, 2010
Training Week 21/03/2010
Sunday
AM: 15 wu, Reading Half Marathon 14th Place 69:52 - huge PB!- calves bit sore to warm down.
Monday
PM: 44:41 @ 9:22mm - life lessons a) running the day after a half marathon is tough b) don't make it worse by eating a doubled up ultimate burger shortly beforehand... Ditched run at 45 mins and caught tube. Wasn't doing any good out there.
Tuesday
AM: 1:11 @ 9:18mm - very slow run into work...
Wednesday
PM: 18 wu, Clapham Chasers Kenyan Hill session 12 x ascents - 19:21 @ 5:45mm, 19 wd
Thursday
PM: 1:32 @ 7:50mm - absolutely perfect run home. Went through deserted city and just kept on adding loops on through BP as wanted to carry on going- one of the runs that really makes you remember why you like to run.
Friday
AM: 62:24 easy - run into work - dull.
Saturday
AM: 40 easy @ 7:22mm with Hayley - she kept on getting lost poor girl - plus managed to assault a poor child's bicycle with her shin- see photo below!
Totals:
Time: 452 Minutes (~60 miles)
Miles: 60.37 (with miles lost near CW more like 64)
Pace: 7:29mm (again- more like 7:10ish)
Summary: Great start to the week with the stunning HM PB (see report below). Monday was in some ways a bad day (how stupid can you get?) but in other ways I like that I'm able to call a run if I'm having a bad one and make the minutes up either later in the week or not at all (in this case I pretty much traded what would have been 30 awful minutes running very slowly in pain with 30 very enjoyable minutes on Thursday evening!). Thursday's run is still carrying me on right now - meant to be 60 but ended up 90 - just couldn't stop.
Very pleased that a rest week for me now can be 60 miles - this week was intentionally very easy with no stress on the pace as I know after a HM I usually spend Monday and Tuesday doing little, recover quickly, spank a session on Thursday and then am in doldrums by Sunday/Monday. I also know that to run a decent 10k I seem to do much better off a week long taper of doing fairly little (in contrast to HM where mileage is fine from what I can tell in week preceding). Worked out very nicely that I did a "half" session on Wednesday where I ran fast but not hard (half sessions - either 3/4 usual volume or being done at one race pace down - are increasingly becoming favourites of mine as opposed to destroying myself in workouts) and was fresh, recovered and ready for Sunday- well- all but the calves!
AM: 15 wu, Reading Half Marathon 14th Place 69:52 - huge PB!- calves bit sore to warm down.
Monday
PM: 44:41 @ 9:22mm - life lessons a) running the day after a half marathon is tough b) don't make it worse by eating a doubled up ultimate burger shortly beforehand... Ditched run at 45 mins and caught tube. Wasn't doing any good out there.
Tuesday
AM: 1:11 @ 9:18mm - very slow run into work...
Wednesday
PM: 18 wu, Clapham Chasers Kenyan Hill session 12 x ascents - 19:21 @ 5:45mm, 19 wd
Thursday
PM: 1:32 @ 7:50mm - absolutely perfect run home. Went through deserted city and just kept on adding loops on through BP as wanted to carry on going- one of the runs that really makes you remember why you like to run.
Friday
AM: 62:24 easy - run into work - dull.
Saturday
AM: 40 easy @ 7:22mm with Hayley - she kept on getting lost poor girl - plus managed to assault a poor child's bicycle with her shin- see photo below!
Totals:
Time: 452 Minutes (~60 miles)
Miles: 60.37 (with miles lost near CW more like 64)
Pace: 7:29mm (again- more like 7:10ish)
Summary: Great start to the week with the stunning HM PB (see report below). Monday was in some ways a bad day (how stupid can you get?) but in other ways I like that I'm able to call a run if I'm having a bad one and make the minutes up either later in the week or not at all (in this case I pretty much traded what would have been 30 awful minutes running very slowly in pain with 30 very enjoyable minutes on Thursday evening!). Thursday's run is still carrying me on right now - meant to be 60 but ended up 90 - just couldn't stop.
Very pleased that a rest week for me now can be 60 miles - this week was intentionally very easy with no stress on the pace as I know after a HM I usually spend Monday and Tuesday doing little, recover quickly, spank a session on Thursday and then am in doldrums by Sunday/Monday. I also know that to run a decent 10k I seem to do much better off a week long taper of doing fairly little (in contrast to HM where mileage is fine from what I can tell in week preceding). Worked out very nicely that I did a "half" session on Wednesday where I ran fast but not hard (half sessions - either 3/4 usual volume or being done at one race pace down - are increasingly becoming favourites of mine as opposed to destroying myself in workouts) and was fresh, recovered and ready for Sunday- well- all but the calves!
Saturday, March 27, 2010
Sunday, March 21, 2010
Reading Half Marathon Race Report
Really wasn't sure I was going to even be at the start for this one! Had had no response back from my late entry but finally got the okay from the organisers Friday lunch-time. With my cold and feeling pretty bleurgh I was struggling for motivation but it's so rare a chance to race in a top quality HM with a lot of others comes along that I had to really go for it. My training in recent weeks had been solid with a good leg at THR that I knew even with the cold I had a decent shot at a PB and maybe even tickling the sub 70 barrier...
Got over the day before and kipped at my brother's place. Definitely better than staying at home and going on the day. Felt much more professional even though it was only a bed, duvet and pillow - without creature comforts of home definitely helped me focus better.
Got over fairly early as still needed to pick up my number. Was struggling a bit with what to do as around 9 it was still pretty chilly and I needed to drop my bag off, run for 15 minutes to warm up in my warm stuff and get down to the start in plenty of time. Eventually settled for dropping bag off at half past and stripping down to racing kit with just a bin-bag over the top and slowly jogging down to the start-line. Met Mark (Coro) and Graham Robinson (not Breen!) from GCR who I figured I'd be in a fairly tough battle with through the race before John Hutchins and Kev Quinn joined us from the elite athletes area! Had also seen Chris Smith who I'd had a good battle with at Stevenage before he got away around mile 7/8. I always feel slightly odd racing Chris as on the country he is an absolute demon (9th place in SEAA XC to my 93rd place and 52:xx to my 58:xx) and almost a mile clear of my whilst on the roads we're pretty well matched! Odd case of a runner who loves the mud and one who hates it.
Right- to the race plan- I figured the plan had to be to go out at 70 minute pace (5:20) and see what the hell happened. Mentally I had the splits I needed down as 26:40 and 53:20 at ten miles - I was actually slightly out as whilst the pace needed was 5:20 it was 5:20 and a bit and the splits needed were 26:43 and 53:26... I also figured that Mark and Graham would both be looking to run or at least head out at 5:20s so if I stuck with them I'd probably be okay. Keith (TT) as well as I figured he'd be looking at very similar if he wasn't doing it as part of a long run!
So- race began and I was feeling pretty crap tbh. I was coughing and spluttering all over the place trying to clear my system out. The pace felt far too quick for HM pace. I fairly quickly found myself on Mark's shoulder and before long Graham joined us. Keith was nearby and then an AFD athlete (Breen) joined us shortly after and I could hear someone catching us from behind. It was Chris Smith and with that battle was joined! We clicked through the first mile in around 5:20, and the second mile very similar for 10:41 with Keith easing off from us somewhere between these I think. I was a little worried that we were only just on pace but given how poor I was feeling (thoughts of dieing badly sadly dripping through my head) I was happy just to let the pace go. The third mile contains a fairly decent hill in it which I was glad to get to the top off with our group still intact with the mile in 5:30. 10 seconds off the pace now but I figured most of that was the hill. The next mile we sped up a bit and the group was shifting along fairly nicely but I was still finding myself occasionally bumped around a bit and took the lead a few times just to get some space as well as dropping off the back. I was having a tough time and wondering if I was going to get through when we hit a fairly substantial downhill just after the fourth slightly faster mile in 5:16 and Breen started to push clear. I was lucky here as earlier I had been a metre off the back but right now I was in place and accelerated to stay with him with Chris Smith joining us but getting the sense a few of the others had slightly dropped off. We scuttled through that mile in 5:15 which gave us 26:44 for 5 miles. Okay- but 4 seconds off- given how I'd been feeling earlier I'd definitely take that though! I then took a brief stint at the front through the twists and turns after almost falling over Chris Smith at one tight turn and during this mile we caught Glenn Saqui of Highgate. That mile was a very quick 5:09 and have to admit I was definitely feeling it as we went through 10k in 33:07 (7 second road PB!). The next mile was a bit slower with the twists and some gentler uphills taking their toll together with the pace as we clocked 5:29 but were still just about reeling in Stu Huntingdon who was running a very solid debut HM despite some fairly serious stomach problems and blisters. We caught him on the monster of a hill at 7 miles - thankfully knowing this was the last one in the course we worked together and whilst I drifted a bit off the back I caught them up again on the flat with the split of 5:33 being slow but knowing we had now done all the major hills.
Our group had been working for a while now each taking turns in the lead (with Graham being the real powerhouse taking most of the slack), and we knew we were going for a good time. Miles 8-10 were actually pretty good for me. My left calf was tight but I knew I was on for a good time as we alternated and got the important miles done and dusted. 5:20 before a moderately stunning 5:04 using a downhill on the 10th mile to go through in 53:22. Queue a quick conversation with Breen, Me: "We're on for sub 70 pace" Breen "Great", Me (to clarify) "70:00", Breen "Feck!". At the time I thought we were 2 seconds out as opposed to 4 seconds under.
I really started to feel it in my legs and lungs over the 11th mile as we started really pushing with a 5:21. It felt much tougher though- especially as Chris Smith edged to the front and started building a small gap. Breen and Smith were both clear of me at the 11 mile mark but not by much and the gap wasn't growing- we were also finally reeling in Josh Guilmant who had been a tall ghost in the distance most of the race. Breen caught him whilst still 5m or so clear of me and I surged a little bit to get onto Josh, rested for a second and then pushed again. I was back on Breen as we went through 12 miles in 5:19. The last mile and I really had nothing as my legs were tired and mental fatigue was starting to set in - I clicked my garmin to lap time just so I had proof I was actually getting closer. Chris was still 30m or so ahead but I was focused on just getting to the stadium. I could hear the names (Lindsay!)being announced as they finished. I saw the entrance to the stadium and the 13 mile mark and glanced down at my watch "69:23" - I had a shot! I surged into the stadium to see Kev Quinn finishing and just threw everything into it to try and get to the line in time - I was terrified of going over on the 90 degree bend on the slightly odd and slippy flooring! I still didn't believe it even as I crossed it with 69:52- sub 70 accomplished and some awesome runners behind me. Very pleased with a 63 second PB (which was only set a month ago!). Slightly strange to have come all the way to Reading for Chris Smith to finish in the place ahead of me again but I'll definitely take it and was also made up for Graham Breen to break 70 as well which he totally deserved as the engine and workman of our group.
Hopefully a photo up soon!
Splits:
1 5:20
2 5:21
3 5:30
4 5:16
5 5:15 (26:44)
6 5:09
7 5:29
8 5:33
9 5:20
10 5:04 (53:22)
11 5:21
12 5:19
13 5:19
13.1 0:29 (69:52!!)
Got over the day before and kipped at my brother's place. Definitely better than staying at home and going on the day. Felt much more professional even though it was only a bed, duvet and pillow - without creature comforts of home definitely helped me focus better.
Got over fairly early as still needed to pick up my number. Was struggling a bit with what to do as around 9 it was still pretty chilly and I needed to drop my bag off, run for 15 minutes to warm up in my warm stuff and get down to the start in plenty of time. Eventually settled for dropping bag off at half past and stripping down to racing kit with just a bin-bag over the top and slowly jogging down to the start-line. Met Mark (Coro) and Graham Robinson (not Breen!) from GCR who I figured I'd be in a fairly tough battle with through the race before John Hutchins and Kev Quinn joined us from the elite athletes area! Had also seen Chris Smith who I'd had a good battle with at Stevenage before he got away around mile 7/8. I always feel slightly odd racing Chris as on the country he is an absolute demon (9th place in SEAA XC to my 93rd place and 52:xx to my 58:xx) and almost a mile clear of my whilst on the roads we're pretty well matched! Odd case of a runner who loves the mud and one who hates it.
Right- to the race plan- I figured the plan had to be to go out at 70 minute pace (5:20) and see what the hell happened. Mentally I had the splits I needed down as 26:40 and 53:20 at ten miles - I was actually slightly out as whilst the pace needed was 5:20 it was 5:20 and a bit and the splits needed were 26:43 and 53:26... I also figured that Mark and Graham would both be looking to run or at least head out at 5:20s so if I stuck with them I'd probably be okay. Keith (TT) as well as I figured he'd be looking at very similar if he wasn't doing it as part of a long run!
So- race began and I was feeling pretty crap tbh. I was coughing and spluttering all over the place trying to clear my system out. The pace felt far too quick for HM pace. I fairly quickly found myself on Mark's shoulder and before long Graham joined us. Keith was nearby and then an AFD athlete (Breen) joined us shortly after and I could hear someone catching us from behind. It was Chris Smith and with that battle was joined! We clicked through the first mile in around 5:20, and the second mile very similar for 10:41 with Keith easing off from us somewhere between these I think. I was a little worried that we were only just on pace but given how poor I was feeling (thoughts of dieing badly sadly dripping through my head) I was happy just to let the pace go. The third mile contains a fairly decent hill in it which I was glad to get to the top off with our group still intact with the mile in 5:30. 10 seconds off the pace now but I figured most of that was the hill. The next mile we sped up a bit and the group was shifting along fairly nicely but I was still finding myself occasionally bumped around a bit and took the lead a few times just to get some space as well as dropping off the back. I was having a tough time and wondering if I was going to get through when we hit a fairly substantial downhill just after the fourth slightly faster mile in 5:16 and Breen started to push clear. I was lucky here as earlier I had been a metre off the back but right now I was in place and accelerated to stay with him with Chris Smith joining us but getting the sense a few of the others had slightly dropped off. We scuttled through that mile in 5:15 which gave us 26:44 for 5 miles. Okay- but 4 seconds off- given how I'd been feeling earlier I'd definitely take that though! I then took a brief stint at the front through the twists and turns after almost falling over Chris Smith at one tight turn and during this mile we caught Glenn Saqui of Highgate. That mile was a very quick 5:09 and have to admit I was definitely feeling it as we went through 10k in 33:07 (7 second road PB!). The next mile was a bit slower with the twists and some gentler uphills taking their toll together with the pace as we clocked 5:29 but were still just about reeling in Stu Huntingdon who was running a very solid debut HM despite some fairly serious stomach problems and blisters. We caught him on the monster of a hill at 7 miles - thankfully knowing this was the last one in the course we worked together and whilst I drifted a bit off the back I caught them up again on the flat with the split of 5:33 being slow but knowing we had now done all the major hills.
Our group had been working for a while now each taking turns in the lead (with Graham being the real powerhouse taking most of the slack), and we knew we were going for a good time. Miles 8-10 were actually pretty good for me. My left calf was tight but I knew I was on for a good time as we alternated and got the important miles done and dusted. 5:20 before a moderately stunning 5:04 using a downhill on the 10th mile to go through in 53:22. Queue a quick conversation with Breen, Me: "We're on for sub 70 pace" Breen "Great", Me (to clarify) "70:00", Breen "Feck!". At the time I thought we were 2 seconds out as opposed to 4 seconds under.
I really started to feel it in my legs and lungs over the 11th mile as we started really pushing with a 5:21. It felt much tougher though- especially as Chris Smith edged to the front and started building a small gap. Breen and Smith were both clear of me at the 11 mile mark but not by much and the gap wasn't growing- we were also finally reeling in Josh Guilmant who had been a tall ghost in the distance most of the race. Breen caught him whilst still 5m or so clear of me and I surged a little bit to get onto Josh, rested for a second and then pushed again. I was back on Breen as we went through 12 miles in 5:19. The last mile and I really had nothing as my legs were tired and mental fatigue was starting to set in - I clicked my garmin to lap time just so I had proof I was actually getting closer. Chris was still 30m or so ahead but I was focused on just getting to the stadium. I could hear the names (Lindsay!)being announced as they finished. I saw the entrance to the stadium and the 13 mile mark and glanced down at my watch "69:23" - I had a shot! I surged into the stadium to see Kev Quinn finishing and just threw everything into it to try and get to the line in time - I was terrified of going over on the 90 degree bend on the slightly odd and slippy flooring! I still didn't believe it even as I crossed it with 69:52- sub 70 accomplished and some awesome runners behind me. Very pleased with a 63 second PB (which was only set a month ago!). Slightly strange to have come all the way to Reading for Chris Smith to finish in the place ahead of me again but I'll definitely take it and was also made up for Graham Breen to break 70 as well which he totally deserved as the engine and workman of our group.
Hopefully a photo up soon!
Splits:
1 5:20
2 5:21
3 5:30
4 5:16
5 5:15 (26:44)
6 5:09
7 5:29
8 5:33
9 5:20
10 5:04 (53:22)
11 5:21
12 5:19
13 5:19
13.1 0:29 (69:52!!)
Week Commencing 14th March 2010
Sunday
AM: 2:50 / 22.84 miles / 7:28mm - very enjoyable run with Sean Renfer who might be moving to Clapham. Headed down running easy to WC where I met him, then a loop around Richmond Park (glad Sean was there as I assumed the trail around the outside was 7.2 miles - apparently it's the road which is 7.2 and the trail is much longer!) - dropped the pace a bit on way back from WC with some 6:mid miles.
Monday
AM:40:30 @ 8:14mm - recovery run around Clapham Common with 6 x strides before first day of real work.
Tuesday
AM: 82:44 @ ~8:15mm ran to work at Canary Wharf getting very lost in the process.
PM: 17 wu, 4 x 400,800,400 [200 jog,400 jog], 26:27 wd - session at Battersea Park with Urban Bettag's excellent group. Ran with Fernando Del Valle till the final set where he dropped a bit. 400s all ~70 with a final 67, 800s 2:23,2:22,2:22,2:18. Jogs fairly quick ~8mm.
Wednesday
PM: 68:36 @ 7:10mm - ran home from work a slightly more direct route this time and pushed a bit at various points. Rucksack still a pain to run with but not noticing it too much.
Thursday
AM: 62:26 @ 7:49mm - finally found close to most direct route into work. Much less stressful knowing roughly where I'm going now.
PM: 18wu, 29:55 /3 laps BP at AeT @ 5:40 - was very lazy on first 5 minutes or so dropping around 30 seconds so had to work hard to bring it back in, 17wd
Friday
AM: 66:31 @ 7:53mm - ran into work again but a bit more relaxed this time as legs felt quite tired after last night.
Saturday
Rest- First rest day in what seems like months. Went shopping with Hayley (KCHMcS) then travelled over to Reading.
Totals:
Time: 632 Minutes / ~84 miles
Miles: 83.32 acc. Garmin (lost a fair few this week around CW)
Pace: 7:36mm
Summary:
This was always going to be a difficult week what with starting work so I was very grateful to get my long run done on Sunday and also slightly further than I was intending. Tuesday was a great session - I was running 70s and 2:22 and I wasn't even working- lactic set on fairly quickly after the 2:18 though and the final 67 was a struggle. Thursday I just felt poor and could tell my legs needed a quick rest despite pulling the MP session back in. Thankfully next week is a rest week!
What with work beginning, a progress test already! and finally a cold hitting me on the Tuesday this was a good week - especially with what happened on Sunday!
AM: 2:50 / 22.84 miles / 7:28mm - very enjoyable run with Sean Renfer who might be moving to Clapham. Headed down running easy to WC where I met him, then a loop around Richmond Park (glad Sean was there as I assumed the trail around the outside was 7.2 miles - apparently it's the road which is 7.2 and the trail is much longer!) - dropped the pace a bit on way back from WC with some 6:mid miles.
Monday
AM:40:30 @ 8:14mm - recovery run around Clapham Common with 6 x strides before first day of real work.
Tuesday
AM: 82:44 @ ~8:15mm ran to work at Canary Wharf getting very lost in the process.
PM: 17 wu, 4 x 400,800,400 [200 jog,400 jog], 26:27 wd - session at Battersea Park with Urban Bettag's excellent group. Ran with Fernando Del Valle till the final set where he dropped a bit. 400s all ~70 with a final 67, 800s 2:23,2:22,2:22,2:18. Jogs fairly quick ~8mm.
Wednesday
PM: 68:36 @ 7:10mm - ran home from work a slightly more direct route this time and pushed a bit at various points. Rucksack still a pain to run with but not noticing it too much.
Thursday
AM: 62:26 @ 7:49mm - finally found close to most direct route into work. Much less stressful knowing roughly where I'm going now.
PM: 18wu, 29:55 /3 laps BP at AeT @ 5:40 - was very lazy on first 5 minutes or so dropping around 30 seconds so had to work hard to bring it back in, 17wd
Friday
AM: 66:31 @ 7:53mm - ran into work again but a bit more relaxed this time as legs felt quite tired after last night.
Saturday
Rest- First rest day in what seems like months. Went shopping with Hayley (KCHMcS) then travelled over to Reading.
Totals:
Time: 632 Minutes / ~84 miles
Miles: 83.32 acc. Garmin (lost a fair few this week around CW)
Pace: 7:36mm
Summary:
This was always going to be a difficult week what with starting work so I was very grateful to get my long run done on Sunday and also slightly further than I was intending. Tuesday was a great session - I was running 70s and 2:22 and I wasn't even working- lactic set on fairly quickly after the 2:18 though and the final 67 was a struggle. Thursday I just felt poor and could tell my legs needed a quick rest despite pulling the MP session back in. Thankfully next week is a rest week!
What with work beginning, a progress test already! and finally a cold hitting me on the Tuesday this was a good week - especially with what happened on Sunday!
Training Week 7th March 2010
Have the garmin times but too tired to post so here is the week roughly! Will add in important work-out splits...
Sunday: 4 miles @ 7:30mm, 20 miles @ 6:18mm at Thames Riverside 20- good run and felt like I was jogging along with bloke in second place before putting 6 seconds into him over final 100m.
Monday: hour easy running to Liverpool Street
Tuesday: hour steady with OUCCC @ 6:43 - good natter with Matt, Chris and Lee.
Wednesday: 15 warm up, Teddy Hall Relays (18:01- 4th fastest leg- huge number of big scalps - reckon it's worth ~ 15:15 for 5k), 15 wd
Thursday: Travelling most day. 40 recovery at ~ 5 in the evening. PM PM (about 9)- 15 easy, 20 steady (~6:40mm), 15 easy.
Friday, 15 wu, 69:36 @ 5:40mm (7 laps Battersea Park, fast first lap, rest all between 9:55ish and 10:00- 10:00 = 5:42mm), 18 wd
Saturday: 35 wu jog to WC Park Run, Ran it at tempo in 17:05 pushing last few hundred to break Andrew Mercer (course worth at least 30 seconds possibly up to /over a minute depending on conditions - is a bog at the moment), 40 wd on way back home.
623 minutes run (~83) with Garmin spitting out average pace of 7:12 and 86.52 miles which is probably a bit more accurate!
Summary: A very solid week's work. Tough stuff at times but 3 very solid runs. 18:01 at Teddy Hall was a great run narrowly behind Chris Busaileh and Chris McGurk who both ran stunningly at the Southern and Midland Road Relays respectively. The MP run around BP I was pretty worried about but actually went pretty well- especially solo and late at night. My legs felt very heavy the next day at WC ParkRun but tbh that was expected and nice to sneak the win on very heavy legs. Finally- Thursday evening- definitely a sign of a better attitude - in recent years being tired I'd have just said sod it and stayed in- actually drove to the nearby town and ran in the dark.
Sunday: 4 miles @ 7:30mm, 20 miles @ 6:18mm at Thames Riverside 20- good run and felt like I was jogging along with bloke in second place before putting 6 seconds into him over final 100m.
Monday: hour easy running to Liverpool Street
Tuesday: hour steady with OUCCC @ 6:43 - good natter with Matt, Chris and Lee.
Wednesday: 15 warm up, Teddy Hall Relays (18:01- 4th fastest leg- huge number of big scalps - reckon it's worth ~ 15:15 for 5k), 15 wd
Thursday: Travelling most day. 40 recovery at ~ 5 in the evening. PM PM (about 9)- 15 easy, 20 steady (~6:40mm), 15 easy.
Friday, 15 wu, 69:36 @ 5:40mm (7 laps Battersea Park, fast first lap, rest all between 9:55ish and 10:00- 10:00 = 5:42mm), 18 wd
Saturday: 35 wu jog to WC Park Run, Ran it at tempo in 17:05 pushing last few hundred to break Andrew Mercer (course worth at least 30 seconds possibly up to /over a minute depending on conditions - is a bog at the moment), 40 wd on way back home.
623 minutes run (~83) with Garmin spitting out average pace of 7:12 and 86.52 miles which is probably a bit more accurate!
Summary: A very solid week's work. Tough stuff at times but 3 very solid runs. 18:01 at Teddy Hall was a great run narrowly behind Chris Busaileh and Chris McGurk who both ran stunningly at the Southern and Midland Road Relays respectively. The MP run around BP I was pretty worried about but actually went pretty well- especially solo and late at night. My legs felt very heavy the next day at WC ParkRun but tbh that was expected and nice to sneak the win on very heavy legs. Finally- Thursday evening- definitely a sign of a better attitude - in recent years being tired I'd have just said sod it and stayed in- actually drove to the nearby town and ran in the dark.
Saturday, March 06, 2010
Training Week Commencing 28th February 2010
Sunday
AM: 16 wu, 26:09 @ 6:04mm, 2 wd - Run-In XC League 1st- Absolutely ridiculous conditions. Raining and gusting wind. Course is half fields, quarter usually decent trails and quarter concrete so getting right shoes is a sod. Broke away early on, minor mistake took me off course and back into second then the ford which was meant to be calf deep was chest deep. Got clear again and won fairly comfortably despite sore legs from national. Conditions were so poor just couldn't warm down. More risk of catching hypothermia.
Monday
AM: 41 recovery @ 9:42mm (probably faster- garmin playing up)
PM: 65 easy @ 7:37mm w. Clapham Chasers
Tuesday
AM: 47 steady @ 6:41mm + 13 recovery / drills
Wednesday
PM: 2:37 easy(!?) @ 7:21mm - awful run - really struggled badly especially in last few miles
Thursday
AM: 5 wu, 63:36 AeT @ 5:38mm - 11.284 miles (8 laps Uni parks (1.4105)), 18wd
Friday
PM: 86 easy @ 7:26mm - ran two different routes to work- slightly longer one by Chelsea Bridge along embankment and then back via Elephant & Castle
Saturday
AM: 34 wu, 17:04 5k Tempo at ParkRun (missed start), break then 10 Tempo back + 25 wd.
Totals:
Time: 627 Minutes / ~ 84 miles (ass. 7:30mm)
Miles: 86.35 miles
Pace: 7:12mm
Summary: Odd little week. Race at the start was okay but struggled in the poor conditions with the previous day's race in my legs. Monday and Tuesday I was very lethargic in both runs. Wednesday's run was a disaster and just really struggling to clump along at even 7:30mm. By contrast Thursday was fantastic and was just floating along very relaxed. Friday and Saturday more happy mediums- quite pleased to have run 17:04 at the ParkRun (10 seconds slower than 2 weeks back) but having arrived 30 seconds late and had to weave through the entire field and staying relaxed this time am not really too worried.
On whole- decent mileage (tomorrow's 24 miler will give me a 7 day total of ~104 - joint highest ever with Portugal) at a decent pace. Got through a very tough long run, won a race, did a good MP work-out and Tempo run this morning and finally some decent easy-steady running fleshing the week out.
AM: 16 wu, 26:09 @ 6:04mm, 2 wd - Run-In XC League 1st- Absolutely ridiculous conditions. Raining and gusting wind. Course is half fields, quarter usually decent trails and quarter concrete so getting right shoes is a sod. Broke away early on, minor mistake took me off course and back into second then the ford which was meant to be calf deep was chest deep. Got clear again and won fairly comfortably despite sore legs from national. Conditions were so poor just couldn't warm down. More risk of catching hypothermia.
Monday
AM: 41 recovery @ 9:42mm (probably faster- garmin playing up)
PM: 65 easy @ 7:37mm w. Clapham Chasers
Tuesday
AM: 47 steady @ 6:41mm + 13 recovery / drills
Wednesday
PM: 2:37 easy(!?) @ 7:21mm - awful run - really struggled badly especially in last few miles
Thursday
AM: 5 wu, 63:36 AeT @ 5:38mm - 11.284 miles (8 laps Uni parks (1.4105)), 18wd
Friday
PM: 86 easy @ 7:26mm - ran two different routes to work- slightly longer one by Chelsea Bridge along embankment and then back via Elephant & Castle
Saturday
AM: 34 wu, 17:04 5k Tempo at ParkRun (missed start), break then 10 Tempo back + 25 wd.
Totals:
Time: 627 Minutes / ~ 84 miles (ass. 7:30mm)
Miles: 86.35 miles
Pace: 7:12mm
Summary: Odd little week. Race at the start was okay but struggled in the poor conditions with the previous day's race in my legs. Monday and Tuesday I was very lethargic in both runs. Wednesday's run was a disaster and just really struggling to clump along at even 7:30mm. By contrast Thursday was fantastic and was just floating along very relaxed. Friday and Saturday more happy mediums- quite pleased to have run 17:04 at the ParkRun (10 seconds slower than 2 weeks back) but having arrived 30 seconds late and had to weave through the entire field and staying relaxed this time am not really too worried.
On whole- decent mileage (tomorrow's 24 miler will give me a 7 day total of ~104 - joint highest ever with Portugal) at a decent pace. Got through a very tough long run, won a race, did a good MP work-out and Tempo run this morning and finally some decent easy-steady running fleshing the week out.
Winning XC team. Overall, Mens and Ladies. Three of us on the back row (Me, Nick and Andrew) went 1,2,3 at the last two fixtures.
Tuesday, March 02, 2010
4 Week Review - 31st January - 27th February 2010
Week 1: 579 minutes, 78 miles
19 Long-Run @ 7:01
27:21 tempo @ 5:25
22:17 AeT @ 5:34
Good week where I hit a good LR early on then a decent two tempos in the middle.
Week 2: 460 minutes, 62 Miles
Great Bentley Half: 13.1 @ 5:25 - 70:55 3rd Place PB
Easy session with Paul Evans
Recovery week following Great Bentley- just got my legs ticking over with some steady stuff on the Tuesday.
Week 3: 602 minutes, 82 Miles
22 Long-Run @ 6:54
5 x 4:30 off 90 @ ~5:15-20 w. CC
5 x 1200 off 90 (4 x ~3:59 + 1 x 3:32)
Run-In XC League 4.74 miles 28:18 (5:59mm) 1st
Parkrun 5k - 16:54 @ 5:11mm 3rd
Solid week with the move and v. nice to get my first 20 (and 21!) miler in - looking back despite the "easy" sessions- this week had 2 interval sessions, 2 races and a long run in which is really too heavy...
Week 4: 600 minutes, 80 Miles
20 @ 7:07mm (inc. hour at 6:13mm)
4 x 1600 (lap jog) (5:17, 5:19 ,5:11 ,5:05)
3 x lap Battersea Park (2.84km) (90) - 10:03 ,10:27, 9:47
National XC - 43:58 (5:54mm) 171st
This was an interesting week coming off a very heavy Sunday/Monday (38 miles) - the Tuesday track session was suitably relaxed and the Battersea session likewise. The National was a reasonable result- might have been interesting fully tapered and having done some hill work. Muddy courses just don't suit me though.
4 Week Period Total: 2241 minutes , 302 miles (579,460,602,600)
Long Runs: 19, 22, 20
Races: 4
Interesting 4 weeks incorporating a move and me getting used to doing some proper long runs. What has been particularly odd about this month has been that I don't think I've had a single interval session where I have had to push. A case of perhaps realising that just because I can do it- doesn't necessarily mean I should do it. The nice part is that because I'm so used to banging out hard interval sessions week-in, week-out I can realistically go to the track and run 4-5 x mile in 5:10-5:20 and it feel like a jog and not compromise the rest of the week. The results over the next few weeks might throw up a few surprises as we see how this has worked out.
This might also be contributing to my consistent mileage - this has to be one of my better blocks ever - as part of that I need to remember that my legs are going to start feeling tired occasionally and that niggles are likely to appear. That is why massage and stretching are more important than ever right now. I am very pleased to hit 3 x 80 weeks and a 60 recovery week. 80s definitely feel "normal" now and a 90 wouldn't be a huge stretch. I usually calculate mileage based on the minutes and averaging 7:30 miling- from the garmin it seems I actually average 10-20 seconds faster so am actually likely running a couple of miles more.
In terms of training theory- right now it's fairly clear that I'm working on my long run and basic endurance in this block with a decent amount of work at tempo pace. Maintenance has been on 5k/10k speed and on MP work. The next month will see a decrease in the tempo work and more work done on MP (with hopefully the gap between them closing) as my body should now be more comfortable with the long runs.
Racing-wise there has been an exceptional result (Great Bentley), two quite decent results (National XC is definitely my best ever run in a "major" over a hilly course and a substantial improvement on the Southern. In the run-in XC league I was fairly pleased to win and moved well on the harder surfaces) and a poor one at the Wimbledon Common Parkrun which I'm having to write off due to poor tactics and poor dealing with the mental side of it. It all seems to confirm I'm moving in the right direction - and also that I still can't run particularly well on tough muddy XCs - from results it appears that I lose ~30 seconds / 15 minutes run on these sort of courses to good XC runners.
On the whole- very solid month and good progress though the lack of sufficient running at MP (usually either above or below) is a worry.
19 Long-Run @ 7:01
27:21 tempo @ 5:25
22:17 AeT @ 5:34
Good week where I hit a good LR early on then a decent two tempos in the middle.
Week 2: 460 minutes, 62 Miles
Great Bentley Half: 13.1 @ 5:25 - 70:55 3rd Place PB
Easy session with Paul Evans
Recovery week following Great Bentley- just got my legs ticking over with some steady stuff on the Tuesday.
Week 3: 602 minutes, 82 Miles
22 Long-Run @ 6:54
5 x 4:30 off 90 @ ~5:15-20 w. CC
5 x 1200 off 90 (4 x ~3:59 + 1 x 3:32)
Run-In XC League 4.74 miles 28:18 (5:59mm) 1st
Parkrun 5k - 16:54 @ 5:11mm 3rd
Solid week with the move and v. nice to get my first 20 (and 21!) miler in - looking back despite the "easy" sessions- this week had 2 interval sessions, 2 races and a long run in which is really too heavy...
Week 4: 600 minutes, 80 Miles
20 @ 7:07mm (inc. hour at 6:13mm)
4 x 1600 (lap jog) (5:17, 5:19 ,5:11 ,5:05)
3 x lap Battersea Park (2.84km) (90) - 10:03 ,10:27, 9:47
National XC - 43:58 (5:54mm) 171st
This was an interesting week coming off a very heavy Sunday/Monday (38 miles) - the Tuesday track session was suitably relaxed and the Battersea session likewise. The National was a reasonable result- might have been interesting fully tapered and having done some hill work. Muddy courses just don't suit me though.
4 Week Period Total: 2241 minutes , 302 miles (579,460,602,600)
Long Runs: 19, 22, 20
Races: 4
Interesting 4 weeks incorporating a move and me getting used to doing some proper long runs. What has been particularly odd about this month has been that I don't think I've had a single interval session where I have had to push. A case of perhaps realising that just because I can do it- doesn't necessarily mean I should do it. The nice part is that because I'm so used to banging out hard interval sessions week-in, week-out I can realistically go to the track and run 4-5 x mile in 5:10-5:20 and it feel like a jog and not compromise the rest of the week. The results over the next few weeks might throw up a few surprises as we see how this has worked out.
This might also be contributing to my consistent mileage - this has to be one of my better blocks ever - as part of that I need to remember that my legs are going to start feeling tired occasionally and that niggles are likely to appear. That is why massage and stretching are more important than ever right now. I am very pleased to hit 3 x 80 weeks and a 60 recovery week. 80s definitely feel "normal" now and a 90 wouldn't be a huge stretch. I usually calculate mileage based on the minutes and averaging 7:30 miling- from the garmin it seems I actually average 10-20 seconds faster so am actually likely running a couple of miles more.
In terms of training theory- right now it's fairly clear that I'm working on my long run and basic endurance in this block with a decent amount of work at tempo pace. Maintenance has been on 5k/10k speed and on MP work. The next month will see a decrease in the tempo work and more work done on MP (with hopefully the gap between them closing) as my body should now be more comfortable with the long runs.
Racing-wise there has been an exceptional result (Great Bentley), two quite decent results (National XC is definitely my best ever run in a "major" over a hilly course and a substantial improvement on the Southern. In the run-in XC league I was fairly pleased to win and moved well on the harder surfaces) and a poor one at the Wimbledon Common Parkrun which I'm having to write off due to poor tactics and poor dealing with the mental side of it. It all seems to confirm I'm moving in the right direction - and also that I still can't run particularly well on tough muddy XCs - from results it appears that I lose ~30 seconds / 15 minutes run on these sort of courses to good XC runners.
On the whole- very solid month and good progress though the lack of sufficient running at MP (usually either above or below) is a worry.
Saturday, February 27, 2010
Sunday, February 21, 2010
Training Week 22nd February 2010
Sunday
AM: 2:24:46 / 20.32 miles / 7:07mm - good long run bagging another 20 - did first hour v. easy with club over muddy/hilly terrain with 1:00:25 / 7.76 / 7:45ish before leaving with Oz, Anupam and Matt (for 15 minutes) to nail out half an hour up then down the fairly muddy canal - 1:00 / 9.65 / 6:13 - pace started relaxed at 6:10-6:20 chatting with Matt then picked up a bit when he headed back. Then after the turnaround Anupam started nailing it (5:48,6:03,6:04) before he knackered himself and we eased down to 6:20s or so. V. pleased as was really relaxed at that pace and then we all jogged back through town for the last bit.
Monday
AM: 55:02 steady @ ~6:50mm - Garmin not locking on for love nor money. First run with Lockett's Rockets with Paul (I think!) for part of it and Matt Morgan who I'd done a long run with previously.
PM: 48:06 steady/AeT @ 5:56mm + 15 wd jog
Tuesday
PM: Track session with Urban's Group - 18 wu (inc. extensive drills + strides), 4 x 1600 (lap jog) + 5 x 100 hard, 20 wd - 1600s in 5:17, 5:19 ,5:11 ,5:05
Wednesday
AM: 40 recovery @ 9:20 (might be a bit faster as garmin struggling for signal)
Thursday
AM: 37:08 recovery @ 8:06mm inc. 5 x strides with Hayley
PM: 15 wu, 3 x lap Battersea Park (90) - 10:03,10:27,9:47 21wd - the warm up for this session began less than 5 minutes after eating a McDonalds...
Friday
AM: 42:03 recovery @ ~8:30
Saturday
AM: 23 wu, National XC 171st 43:58 (5:54mm), 7 wd
Total: 600 minutes / ~ 80 miles
Summary: Start of the week was incredibly brutal with the 38 miles with the majority done at ~6:30 pace or better. I'm not totally sure I'm not still feeling this in my legs. Sessions on Tuesday and Thursday were both deliberately done well under what I could do them at. Was actually quite pleased with the national- far better performance than Southerns ~30-60 seconds better I reckon over a shorter distance. I went out pretty hard and so was gradually drifting back - aerobically I can compete much further up but I really struggle on the hills and any attempt at seriously running XC would need extensive hill work. The muddy and tough courses really don't suit me. On the whole another very solid week and good progress I think...
AM: 2:24:46 / 20.32 miles / 7:07mm - good long run bagging another 20 - did first hour v. easy with club over muddy/hilly terrain with 1:00:25 / 7.76 / 7:45ish before leaving with Oz, Anupam and Matt (for 15 minutes) to nail out half an hour up then down the fairly muddy canal - 1:00 / 9.65 / 6:13 - pace started relaxed at 6:10-6:20 chatting with Matt then picked up a bit when he headed back. Then after the turnaround Anupam started nailing it (5:48,6:03,6:04) before he knackered himself and we eased down to 6:20s or so. V. pleased as was really relaxed at that pace and then we all jogged back through town for the last bit.
Monday
AM: 55:02 steady @ ~6:50mm - Garmin not locking on for love nor money. First run with Lockett's Rockets with Paul (I think!) for part of it and Matt Morgan who I'd done a long run with previously.
PM: 48:06 steady/AeT @ 5:56mm + 15 wd jog
Tuesday
PM: Track session with Urban's Group - 18 wu (inc. extensive drills + strides), 4 x 1600 (lap jog) + 5 x 100 hard, 20 wd - 1600s in 5:17, 5:19 ,5:11 ,5:05
Wednesday
AM: 40 recovery @ 9:20 (might be a bit faster as garmin struggling for signal)
Thursday
AM: 37:08 recovery @ 8:06mm inc. 5 x strides with Hayley
PM: 15 wu, 3 x lap Battersea Park (90) - 10:03,10:27,9:47 21wd - the warm up for this session began less than 5 minutes after eating a McDonalds...
Friday
AM: 42:03 recovery @ ~8:30
Saturday
AM: 23 wu, National XC 171st 43:58 (5:54mm), 7 wd
Total: 600 minutes / ~ 80 miles
Summary: Start of the week was incredibly brutal with the 38 miles with the majority done at ~6:30 pace or better. I'm not totally sure I'm not still feeling this in my legs. Sessions on Tuesday and Thursday were both deliberately done well under what I could do them at. Was actually quite pleased with the national- far better performance than Southerns ~30-60 seconds better I reckon over a shorter distance. I went out pretty hard and so was gradually drifting back - aerobically I can compete much further up but I really struggle on the hills and any attempt at seriously running XC would need extensive hill work. The muddy and tough courses really don't suit me. On the whole another very solid week and good progress I think...
Thursday, February 18, 2010
Training 14th February 2010
Week Commencing 4th January 2010
Sunday
AM: 56:49 easy @ 7:36mm, Run-In XC League 4.74 miles 28:18 (5:59mm) 1st, Short wd - ran with Steve for an hour around Stortford before the race. During the race was in flats which was tough on the muddy bits but lots was crushed gravel. Ran with Nick till 2 miles when I edged clear- spent more time watching over my shoulder to make sure Andrew was clear for a Strider clean-sweep! Winning mens, ladies and overall means we've won the ladies and overall outright and as long as we don't finish last at our home fixture the mens as well! V. happy.
Monday
AM: 2:30:03 / 21.75 miles steady @ 6:54mm - long run starting out with Hayley and Anupam. First few miles were uphill and slow (~8:00) then once we got onto better footing the pace gradually dropped until by the end we were going through mud at 6:50 pace- dropped the pace to 6:00 for the last 1.75 miles- felt good.
Tuesday
PM: 39:03 recovery @ 8:34mm - first day in London flat- didn't get out till 11ish- explored trying to find Battersea Park but failed.
Wednesday
AM: 40:41 recovery @ 8:13 - found Battersea Park.
PM: 18 minute wu, 5 x 4:30 off 90 w. Clapham Chasers paces were (5:20,5:39,5:39,5:15,4:30(!?)) - ran with affable chap called Neil for most of it then pushed on a bit on my own on last one- more like 4:48 pace- garmin was playing up around the Park- 5:39s more like 5:20 pace. 23 wd
Thursday
AM: 41:41 recovery @ 7:13mm - surprisingly fast- found route to Wimbledon Common (i.e. A3) but a bit too far to go on a recovery run.
PM: 24 wu, 5 x 1200 off 90 seconds (accelerating at 600 and 1000 from 10k->5k->3k pace or in my case, HM->10M->3k/1500), 20 wd First 600s were (2:04,2:08,2:05,2:05,1:47), 400s (79,80,80,81,71), 200s (36,35,34,35,34) - yes that meant the last 1200 was in 3:32...
Friday
REST
Saturday
AM: 36:26 @7:50mm / 16:54 @ 5:11mm (Parkrun 5k - 3rd)/ 44:09 @ 8:38mm
Totals:
Time: 10 Hours 2 Minutes
Miles: 81.62
Pace: 7:22 mm
Summary: Solid week with the move and v. nice to get my first 20 (and 21!) miler in on a v. good run with Anupam - bit annoyed not to do a bit better at the Parkrun and really poor mental attidude during it but there's another one every week! Really feel like I'm making progress now.
Sunday
AM: 56:49 easy @ 7:36mm, Run-In XC League 4.74 miles 28:18 (5:59mm) 1st, Short wd - ran with Steve for an hour around Stortford before the race. During the race was in flats which was tough on the muddy bits but lots was crushed gravel. Ran with Nick till 2 miles when I edged clear- spent more time watching over my shoulder to make sure Andrew was clear for a Strider clean-sweep! Winning mens, ladies and overall means we've won the ladies and overall outright and as long as we don't finish last at our home fixture the mens as well! V. happy.
Monday
AM: 2:30:03 / 21.75 miles steady @ 6:54mm - long run starting out with Hayley and Anupam. First few miles were uphill and slow (~8:00) then once we got onto better footing the pace gradually dropped until by the end we were going through mud at 6:50 pace- dropped the pace to 6:00 for the last 1.75 miles- felt good.
Tuesday
PM: 39:03 recovery @ 8:34mm - first day in London flat- didn't get out till 11ish- explored trying to find Battersea Park but failed.
Wednesday
AM: 40:41 recovery @ 8:13 - found Battersea Park.
PM: 18 minute wu, 5 x 4:30 off 90 w. Clapham Chasers paces were (5:20,5:39,5:39,5:15,4:30(!?)) - ran with affable chap called Neil for most of it then pushed on a bit on my own on last one- more like 4:48 pace- garmin was playing up around the Park- 5:39s more like 5:20 pace. 23 wd
Thursday
AM: 41:41 recovery @ 7:13mm - surprisingly fast- found route to Wimbledon Common (i.e. A3) but a bit too far to go on a recovery run.
PM: 24 wu, 5 x 1200 off 90 seconds (accelerating at 600 and 1000 from 10k->5k->3k pace or in my case, HM->10M->3k/1500), 20 wd First 600s were (2:04,2:08,2:05,2:05,1:47), 400s (79,80,80,81,71), 200s (36,35,34,35,34) - yes that meant the last 1200 was in 3:32...
Friday
REST
Saturday
AM: 36:26 @7:50mm / 16:54 @ 5:11mm (Parkrun 5k - 3rd)/ 44:09 @ 8:38mm
Totals:
Time: 10 Hours 2 Minutes
Miles: 81.62
Pace: 7:22 mm
Summary: Solid week with the move and v. nice to get my first 20 (and 21!) miler in on a v. good run with Anupam - bit annoyed not to do a bit better at the Parkrun and really poor mental attidude during it but there's another one every week! Really feel like I'm making progress now.
Wednesday, February 10, 2010
Training 7th February 2010
Sunday
AM: 15:24 wu, Great Bentley Half 3rd 70:55 @ 5:25mm, 15:11 wd - Report up shortly!
Monday
Rest day
Tuesday
AM: 42:43 recovery @ 8:39
PM: 15 easy @ 7:13, 30 steady @ 6:26, 15 easy @ 7:54
Wednesday
AM: 41:52 recovery @ 8:41mm
PM: 65:21 easy @ 7:35- went out in Harlow with Noel - absolutely skating on the ice so we ended up going to a park and running around this large slightly uneven field in the pitch black - now Noel's partially sighted but coped with it much better than I did!
Thursday
AM: 40:32 recovery @ 8:46
PM: Short wu, Session with Paul Evans, ran out on track for time, then recovery then had to run back at same pace. Track ended up getting totally jammed up at end and having to run in 5th/6th lane. 1,2,3,3,2,1 (and of course return runs), 16 wd
Friday
Rest
Saturday
AM: 57:17 easy @ 7:41
Totals:
Time: 7 Hours 40 Minutes
Miles: 62.28
Pace: 7:24mm
Summary
AM: 15:24 wu, Great Bentley Half 3rd 70:55 @ 5:25mm, 15:11 wd - Report up shortly!
Monday
Rest day
Tuesday
AM: 42:43 recovery @ 8:39
PM: 15 easy @ 7:13, 30 steady @ 6:26, 15 easy @ 7:54
Wednesday
AM: 41:52 recovery @ 8:41mm
PM: 65:21 easy @ 7:35- went out in Harlow with Noel - absolutely skating on the ice so we ended up going to a park and running around this large slightly uneven field in the pitch black - now Noel's partially sighted but coped with it much better than I did!
Thursday
AM: 40:32 recovery @ 8:46
PM: Short wu, Session with Paul Evans, ran out on track for time, then recovery then had to run back at same pace. Track ended up getting totally jammed up at end and having to run in 5th/6th lane. 1,2,3,3,2,1 (and of course return runs), 16 wd
Friday
Rest
Saturday
AM: 57:17 easy @ 7:41
Totals:
Time: 7 Hours 40 Minutes
Miles: 62.28
Pace: 7:24mm
Summary
Tuesday, February 02, 2010
Training 31st Jan 2010
Slightly changing the format from now on- just found out that the garmin I use for every run actually has a weekly total and average (which won't be particularly relevant due to rep recoveries etc. but could be interesting) so am going to do training on a Sunday-Saturday schedule now!
Sunday: 70:27 easy @ 7:04mm - run into Oxford with backpack then 50 minutes easy with Hayley around Oxrad.
Monday:
AM: 2:15:10 / 19.25 miles / 7:01mm - first 50 with Hayley then linked up with Hawcroft and Das- lap of Oxrad with Hawcroft nattering away (some useful fueling tips) before a final lap with Das - awesome run - really pleasant.
Tuesday:
AM: 41:45 recovery @ 8:19mm
PM: 40 @ 6:18mm / 8:28 @ 5:45mm / 11:31 @ 8:37mm - 40 steady with Striders then picked it up for a bit before a nice warm down relaxing jog with Tim (60)
Wednesday:
PM: 13 wu, 27:21 tempo @ 5:25, 25 wd - set out hardish on tempo with Steve on BSTT course - slowed a little up long final hill (is a tough course) - set new CR by 70 seconds.
Thursday:
AM: 40:57 recover @ 8:10mm
PM: 23:24 wu, 22:17 AeT @ 5:34, 4 x 200 avg 31, 20:45 wd
Friday:
AM 17:36 wu, 15 @ 6:22mm, 14:56 wd
Saturday:
AM: 36:32 recovery @ 9:01mm
Totals
Time: 9 hours 29 minutes
Miles: 77.66 miles
Pace: 7:19mm
Sunday: 70:27 easy @ 7:04mm - run into Oxford with backpack then 50 minutes easy with Hayley around Oxrad.
Monday:
AM: 2:15:10 / 19.25 miles / 7:01mm - first 50 with Hayley then linked up with Hawcroft and Das- lap of Oxrad with Hawcroft nattering away (some useful fueling tips) before a final lap with Das - awesome run - really pleasant.
Tuesday:
AM: 41:45 recovery @ 8:19mm
PM: 40 @ 6:18mm / 8:28 @ 5:45mm / 11:31 @ 8:37mm - 40 steady with Striders then picked it up for a bit before a nice warm down relaxing jog with Tim (60)
Wednesday:
PM: 13 wu, 27:21 tempo @ 5:25, 25 wd - set out hardish on tempo with Steve on BSTT course - slowed a little up long final hill (is a tough course) - set new CR by 70 seconds.
Thursday:
AM: 40:57 recover @ 8:10mm
PM: 23:24 wu, 22:17 AeT @ 5:34, 4 x 200 avg 31, 20:45 wd
Friday:
AM 17:36 wu, 15 @ 6:22mm, 14:56 wd
Saturday:
AM: 36:32 recovery @ 9:01mm
Totals
Time: 9 hours 29 minutes
Miles: 77.66 miles
Pace: 7:19mm
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...
Direct Link to Scan
If you can't save this one then go to the below link and use that one...
Direct Link to Scan
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.
Subscribe to:
Posts (Atom)