Well, as of late I've become pretty hooked on speed training. My weekly schedule now includes a 5k speed session, as well as a 10k one too. Having had a busy week, I found myself doing these sessions back to back ie. Saturday and Sunday.
Saturday was the 5k session ie. shorter efforts. This entailed 2 mins, 4 mins, 6 mins, 2 mins, 4 mins, 6 mins, 2 mins all of 2 minutes recovery. What a tough session this was, but I was very pleased to get the final 2 minutes on the end as that is some advance on the past few weeks where I have found myself finishing the session on that 6 minutes.
Sunday was the 10k session - 2 x 10 minutes @ 10k race pace off 3 mins recovery. At least I have a 10k race pace now - about 3:39/km. I wasn't expecting to stay with this pace as I was running on a grazing field which doesn't give anywhere near as much pace as the tarmac. I still recorded 3:42 pace for the first set of 10 mins and 3:44 for the second.
I'm now on my recovery week after a solid few weeks training. This fits in nicely as I go out to Swizterland on Thursday to run in the Sierre - Zinal Junior Race on Sunday. I couldn't have got into shape at any better time; I feel as if I'm peaking and ready to rumble!
Monday, 2 August 2010
Friday, 30 July 2010
Reflecting.
Well, this feels like the first opportunity I've had to sit down and blog since Harrogate 10k. I've been on work experience with Dr Martyn Speight, a cracking runner in his day, and so have struggled to even find time to train!
During this time however I've found time to reflect upon the 10k. Firstly, I am now really wanting to do another one and bring that time down to low 36. My mind is asking lots of questions; what I could have done on a flatter course, what if it wasn't windy etc. My biggest suspicion however is of the length of the course, as the map I posted last shows the course as 6.31 - 0.11 miles longer than a standard 6.2 mile 10k race. So, maybe I'm clutching at straws on that one but if it is true it could have cost me a good 30 seconds.
My preparation for the race was also very bad. Having had a variety of Mexican drinks on Friday night (!) and only birthday cake, nothing more nutritious to eat, I found myself a little low on energy on Saturday/Sunday.
These are all 'ifs and buts' but next time I may get everything right and reach the goal of 36 minutes!
During this time however I've found time to reflect upon the 10k. Firstly, I am now really wanting to do another one and bring that time down to low 36. My mind is asking lots of questions; what I could have done on a flatter course, what if it wasn't windy etc. My biggest suspicion however is of the length of the course, as the map I posted last shows the course as 6.31 - 0.11 miles longer than a standard 6.2 mile 10k race. So, maybe I'm clutching at straws on that one but if it is true it could have cost me a good 30 seconds.
My preparation for the race was also very bad. Having had a variety of Mexican drinks on Friday night (!) and only birthday cake, nothing more nutritious to eat, I found myself a little low on energy on Saturday/Sunday.
These are all 'ifs and buts' but next time I may get everything right and reach the goal of 36 minutes!
Sunday, 25 July 2010
A good debut!
Well after a week or so's solid training, it was time to race.
I think it was mere curiosity rather than anything else which has driven me to enter a 10k. I’ve been on the look out for a local one which doesn’t cost a bomb to enter for while; Harrogate Town Centre was to fit the bill perfectly.
The course has been changed in the past couple of years to eliminate a sizeable hill in the route (typical road runners!). Still, I wasn’t to complain as the eradication of a hill would surely mean I could get a faster time.
As I lined up, the atmosphere was reasonably friendly but equally intimidating as people jostled to get to the front of the grid. Without any warning, the horn sounded and my first ever 10k was underway. I set off steady but soon got into the pace of the race and started pushing on, passing the early high flyers seemingly effortlessly. The organisers still seemed to have picked an ‘undulating route’ as we seemed to be forever gaining and losing height; there was certainly a lack of flat running. I hit the first mile marker in a time of 5:37 (!). I definitely felt as though this pace wasn’t sustainable for a further 5 miles.
It was as we neared the 3 mile mark that it became apparent that the race was 2 laps! I now started to feel the strain of the early miles which were all sub 5:50 and the tedious nature of 2 laps began to damage my psychologically. Still I fought on, up-down-up and round the houses of Harrogate.
I tried to hang on to the couple of runners in front and despite losing a little bit of ground, they didn’t get away too much. I was relieved to see the 6 mile marker; only 0.2 miles to go! All I focused on now was getting to the line and so all the pain could be relieved. As I lunged over the line, I looked at the big timer which showed 36:50. So, a pace of about 5:54 per mile over 6.2 miles.
I didn’t really know what this meant but as I had set out with a goal of 38 minutes, I couldn’t complain. Had I paced it better, I may have earned something more respectable. Still on a hilly and windy course I felt fairly satisfied, and even more so by the fact that I’d actually done my first 10k. Will this be my last? My last for a while I think! Don’t get me wrong, it was a very well organised event with a nice goody bag at the finish, but I don’t think I could pound the streets with minimal enjoyment week in week out. I’ll stick to the fells from now on, until I pluck up the madness/courage to try and beat the time I set today!
I think it was mere curiosity rather than anything else which has driven me to enter a 10k. I’ve been on the look out for a local one which doesn’t cost a bomb to enter for while; Harrogate Town Centre was to fit the bill perfectly.
The course has been changed in the past couple of years to eliminate a sizeable hill in the route (typical road runners!). Still, I wasn’t to complain as the eradication of a hill would surely mean I could get a faster time.
As I lined up, the atmosphere was reasonably friendly but equally intimidating as people jostled to get to the front of the grid. Without any warning, the horn sounded and my first ever 10k was underway. I set off steady but soon got into the pace of the race and started pushing on, passing the early high flyers seemingly effortlessly. The organisers still seemed to have picked an ‘undulating route’ as we seemed to be forever gaining and losing height; there was certainly a lack of flat running. I hit the first mile marker in a time of 5:37 (!). I definitely felt as though this pace wasn’t sustainable for a further 5 miles.
It was as we neared the 3 mile mark that it became apparent that the race was 2 laps! I now started to feel the strain of the early miles which were all sub 5:50 and the tedious nature of 2 laps began to damage my psychologically. Still I fought on, up-down-up and round the houses of Harrogate.
I tried to hang on to the couple of runners in front and despite losing a little bit of ground, they didn’t get away too much. I was relieved to see the 6 mile marker; only 0.2 miles to go! All I focused on now was getting to the line and so all the pain could be relieved. As I lunged over the line, I looked at the big timer which showed 36:50. So, a pace of about 5:54 per mile over 6.2 miles.
I didn’t really know what this meant but as I had set out with a goal of 38 minutes, I couldn’t complain. Had I paced it better, I may have earned something more respectable. Still on a hilly and windy course I felt fairly satisfied, and even more so by the fact that I’d actually done my first 10k. Will this be my last? My last for a while I think! Don’t get me wrong, it was a very well organised event with a nice goody bag at the finish, but I don’t think I could pound the streets with minimal enjoyment week in week out. I’ll stick to the fells from now on, until I pluck up the madness/courage to try and beat the time I set today!
Monday, 12 July 2010
The good and the bad news.
Well firstly let's get the bad out of the way. The injury I sustained to my heel turned out to be worse than expected and it was a crack to the bone with lots of tissue damage. The good? I'm back fighting fit, training well after a 4 week layoff and ready to start blogging again!
Thursday, 17 June 2010
Hebers in ya legs!
Yep, I can certainly tell I've had a session in Hebers Ghyll Woods right now. My legs feel a little achy and generally tired. It's hardly surprising however after 4 reps of possibly the hardest location I will ever encounter to do my hill reps. I didn't really know what to expect after a reasonably hard session yesterday and a sore heel which came about as a result of me jumping off a roof at school to retrieve a football. Foolish I know.
Still I set out today with the ambition of running every single rep. Each rep isn't particularly long, probably 3 minutes for the fastest and 5 for the slowest, but by God it gets the legs and lungs going. I did
achieve this goal as I chipped away at the reps and manage to run every single one of them without any troubles ie. I didn't venture into the territory of that familiar Fell Running race walk. Many of the group did, even on the first rep (!) as the going gets particularly steep and slippy near the end with various roots and steps to overcome.
achieve this goal as I chipped away at the reps and manage to run every single one of them without any troubles ie. I didn't venture into the territory of that familiar Fell Running race walk. Many of the group did, even on the first rep (!) as the going gets particularly steep and slippy near the end with various roots and steps to overcome.I felt to run really well. I felt to have a really flowing style and felt to have lots left in the tank ahead of Saturday's race. Normally, I wouldn't have done something as tough as this 2 days prior to a race, but the upcoming race isn't particularly important so I'll just see how it goes and always know that whatever the result, I've come off the back of a tough week's training.
The picture shows the last two bridges of one individual rep - as there are about 6 bridges in total on each one, each one having a similar distance/climb in between, the task in hand becomes apparent.
A nice rest day tomorrow as I go and look round Manchester University and then it's Buckden on Saturday. Onwards and upwards!
Wednesday, 16 June 2010
2+2+2=6
Well after yesterday's steady 30 mins on the Cross Trainer (sorry not worth reporting!) which helped me recover from Monday's hard session, I thought it was time to rev the engine again in another speed session. This one, despite taking place in the same location (ie the School's grass track), took a completley different format and direction. It was much more endurance based, more of a 10k session than the 5k one encountered on Monday.
So, 2 miles 'easy' followed by 2 miles at a 'medium' pace, followed by a 'fast' last 2 miles. Yep, no rests, just continuous running which gets progressivley faster throughout the session. My next trouble would be what pace was fast, slow and medium. They are all fairly general terms; I did however have a rough idea of what these meant. 'Slow' would be 7:30 min/mile pace, 'medium' at around 7 and 'fast' hopefully in the region of 6. These predictions proved pretty accurate. I set off with these paces in mind and they felt to be pretty much perfect, although the slow may have been a little fast. Still, the session grew older and the pace got faster - a lot faster.
I ran the first mile (easy) in 8 minutes pretty much exactly and so decided to use this as a precidence for the second mile. I then had to up the pace to 'medium' which involved taking a minute and a bit off per unit as I did the first one in 7 minutes and the second in 6:50. The session, at this point, was far from over. I'd had it pretty easy up to the 4 mile point and I know had to kick on to a hard pace. This I did with a real vengeance as the legs got shifting and the heart got pumping. The first mile is a good effort, 5:58. I want better now though, I feel mentally strong and it's the last burst. I'm now going hard and really in full swing, going for it like it's the end of the race. I'm now into the last 10th of a mile and I sprint to the imaginary line for a 5:38 last mile! Boom!
What a reeeeeeally great session. I was ecstatic as I warmed down in the baking sunshine. I felt physically and mentally strong, almost revitalised and as if the form from Monday had continued. I feel so much better now than I did a couple of weeks ago. Roll on tomorrow for some Hill Reps on Ilkley Moor with the club!
So, 2 miles 'easy' followed by 2 miles at a 'medium' pace, followed by a 'fast' last 2 miles. Yep, no rests, just continuous running which gets progressivley faster throughout the session. My next trouble would be what pace was fast, slow and medium. They are all fairly general terms; I did however have a rough idea of what these meant. 'Slow' would be 7:30 min/mile pace, 'medium' at around 7 and 'fast' hopefully in the region of 6. These predictions proved pretty accurate. I set off with these paces in mind and they felt to be pretty much perfect, although the slow may have been a little fast. Still, the session grew older and the pace got faster - a lot faster.
I ran the first mile (easy) in 8 minutes pretty much exactly and so decided to use this as a precidence for the second mile. I then had to up the pace to 'medium' which involved taking a minute and a bit off per unit as I did the first one in 7 minutes and the second in 6:50. The session, at this point, was far from over. I'd had it pretty easy up to the 4 mile point and I know had to kick on to a hard pace. This I did with a real vengeance as the legs got shifting and the heart got pumping. The first mile is a good effort, 5:58. I want better now though, I feel mentally strong and it's the last burst. I'm now going hard and really in full swing, going for it like it's the end of the race. I'm now into the last 10th of a mile and I sprint to the imaginary line for a 5:38 last mile! Boom!
What a reeeeeeally great session. I was ecstatic as I warmed down in the baking sunshine. I felt physically and mentally strong, almost revitalised and as if the form from Monday had continued. I feel so much better now than I did a couple of weeks ago. Roll on tomorrow for some Hill Reps on Ilkley Moor with the club!
Monday, 14 June 2010
Back on track!
Well, I've summoned up the courage to blog a post in a time where running has been pretty tough for me personally. It's a bugger of a sport - one minute you feel on top of the world, the next it beats you down.
I seem to be finding my feet once again however. I did 30 miles (up and down Yorkshire Dales terrain) last Tuesday on the bike and since then things have come on nicely. Today was the peak of things. I had 2 minutes, 4 minutes and 6 minutes all of 2 minutes recovery x 2. I wouldn't however have been surprised if I only managed the first set. I really went for it though and revved the engine, feeling really good and getting some great reps in. I got to the 4 on the second rep and after that, decided to call it a day. Still, an awesome session and the 2 sets is something to build up to next week.
Tomorrow is a nice recovery run before a hard session on Wednesday. Let's move forward together!
I seem to be finding my feet once again however. I did 30 miles (up and down Yorkshire Dales terrain) last Tuesday on the bike and since then things have come on nicely. Today was the peak of things. I had 2 minutes, 4 minutes and 6 minutes all of 2 minutes recovery x 2. I wouldn't however have been surprised if I only managed the first set. I really went for it though and revved the engine, feeling really good and getting some great reps in. I got to the 4 on the second rep and after that, decided to call it a day. Still, an awesome session and the 2 sets is something to build up to next week.
Tomorrow is a nice recovery run before a hard session on Wednesday. Let's move forward together!
Sunday, 6 June 2010
Where to start?
Well, I've been busy revising for exams so I'm sorry to say that the blogging and the running have both taken a back seat for a while. Last time I blogged, I'd had that fantastic KM rep session. I went on to complete a hill session, and then a Fartlek session to hit 35 for that week. I then set about the task of resting for Blencthara Fell Race - a mid week race up in the Lakes over 8 miles with nearly 3000' ft of ascent. Sadly, my legs haven't quite made the adjustment to climbs like that yet and so I found the climbs really tough, but managed to fly on the flatter bits which was pleasing. That set me thinking though: I need to get some strength in my legs. Since then, I've thought about how I'm going to do this and I've decided to introduce road cycling into my weekly programme as well as another hill session, which will take prioirity over that '10 x 4 mins off 2 mins recovery session' which I don't feel I need when I have a hill session which is very similar, as well as a KM Rep session.
So, since Blencthra I've done a bit of cycling and some steady running. I found the ultimate hill for the shorter hill rep session (around 1 min climb, jog down efforts drop till your dead routine) which is now being incorperated into the week's training. So this week I plan to do some speed work tomorrow, a long bike ride on Tuesday and then, either some hill reps on Thursday or possibly a race for a BOFRA up at Kettlewell a week today. I'll keep you posted!
So, since Blencthra I've done a bit of cycling and some steady running. I found the ultimate hill for the shorter hill rep session (around 1 min climb, jog down efforts drop till your dead routine) which is now being incorperated into the week's training. So this week I plan to do some speed work tomorrow, a long bike ride on Tuesday and then, either some hill reps on Thursday or possibly a race for a BOFRA up at Kettlewell a week today. I'll keep you posted!
Wednesday, 26 May 2010
'Baby we were born to run!'
As I type that ever so famous track by Bruce Springsteen is blasting out. As you probably have now guessed, I'm in a great mood. Today I set myself the challenge of the KM Rep session (6 x 1k @ 10k race pace ie. 3:40- 3:50/km off 1 minute recovery.). I almost needed some reassurance that I'm still in-form. It has been drizzling a bit today and there is a bit of a wind - of course it's very different to the wonderful sunshine we've had but to be honest, I'm glad it has cooled down a bit. So after a few strides and stretching I was good to go:
Rep 1: I set off steady and I hit the first hill of the run - probably the biggest and steepest too. It's a real toughie but then there's a nice downhill straight away as I instantly lose the height I'd only just gained. Then it's flat all the way - I feel really comfortable, but the pace is not blistering by any means so it's hardly surprising I don't feel pushed. 3:48.
Rep 2: Under the railway bridge and then up the second hill of the run - another steep incline but it's shortish and flattens off reasonably quickly. Over the canal I go and then it's a really steady downhill run before a flat finish on a newly surfaced road. No quicker, no slower than the last one. 3:48.
Rep 3: I am now determined to up things now I've got two of the main hills out of the way. This rep is mainly flat apart from a climb with a false summit - it's nothing on the other two but all the same it's enough to drop the pace. I'm starting to open up the legs now though and am confident I'm moving faster. How right I was - my extra effort counted as I get a pleasing 3:38.
Rep 4: This is an awkward point now. I'm over halfway and I've turned to run for home (back the same way I came.) That's all well and good, but the last time I did this very same session over the same course, my fastest rep was the same as the time as that of Rep 3. Never mind that I thought. I push on hard, I'm now flying and the leg speed feels incredible. Unbelievable 3:26.
Rep 5: I feel home getting nearer. I feel to be really shifting but I have to contend with that drag I descended in Rep 2 - It's a hell of a lot harder going up it. I'm then saved by the descent down the hill I had to climb in that rep though and I finish strongly on the flat. Things just get better 3:25.
Rep 6: This is it - the final push! I can see the hill I'm going to have to climb, but for now I'm going well on the flat. Suddenly I hit the hill and it's a killer. The pace drops by a chunk but then it's all downhill and flat to home. I open up the legs. I know it's not going to be anywhere near the last 2 but I still want a grand finale. It's not a bad effort 3:32.
So there you have it! I'm really pleased with that session and it's a good feeling comparing it with the other time I did it!
January April May
1. 3:49/km 1. 3:50/km 1. 3:48/km
2. 3:45/km 2. 3:41/km 2. 3:48/km
3. 3:48/km 3. 3:47/km 3. 3:38/km
4. 3:41/km 4. 3:38/km 4. 3:26/km
5. 3:45/km 5. 3:40/km 5. 3:25/km
6. 3:39/km 6. 3:40/km 6. 3:32/km
Today's average was 3:36 - 7 seconds better than last time. Happy days! One last thing - those shoes and the new socks are absolutely awesome!
Triple Chocolate Truffle Trifle!
Yep, what a mouthful - that's what we were serving at a function at work last night! Anyway, I thought I'd better let you know how things are progressing. The calf turned out to be alright and so I managed a session on Monday. I also spoke to my Dad's friend, who is an orthopedic surgeon, but is also trained in physiotherapy. He reckoned it was just bad circulation and recommended some compression socks. I therefore put my compression socks on for Monday's session in a hope that they would improve things, but they made it worse instead; they must be too small! Apart from my legs feeling dead, I had a good session - it was the 4 blocks of 10 minutes off 2 minutes recovery.
1. 6:36/mile.
2. 6:52/mile.
3. 6:58/mile.
4. 6:48/mile.
Overall not bad times to say it was all off road on fields in very hot conditions with lots of hills chucked in! I came back and ordered some Skins Compression Socks which have come today and feel much better, nowhere near as tight and much more comfy, so I will be trying them out today.
Yesterday was a steady 6.5 miles on the cross trainer to try and get some real climbing strength in the legs - I felt really good and felt to really go well on Level 15 (the hardest!). Today I have my KM Rep session in my new socks and new road racers. Let's see how it goes!
Sunday, 23 May 2010
Yep, the weather is better than me!
First race. First test. First chance to shine. As I set off in sweltering heat and glorious sunshine this morning, I still had a good feeling. Traffic jams held us up and arrived 15 minutes before my race. Ok, not ideal preparation but still feeling confident. I'm however worried at the lack of warm up I've had.
Then we're off. Up the track and onto the fell - I take the lead after passing a few fast starters, but my calves soon stiffen up; I now wish I had warmed up properly. The calves burn and I begin to feel dehydrated, but I'm still in a strong second. Then there's a pull in my calf. I stop, I collapse and I feel fear. The race passes me by and I'm dropping down the field. As I get up, my legs feel weak, almost struggling to hold me up. I walk down the fell, now a straggler of the field. There's a knot in my calf - bad cramp due to dehydration or a pull due to a lack of warm up? The former I hope.
Now I'm home with a great bag of peas on my achy calf. What happened between the story above and now is a bit a mystery - I sat, feeling almost confused and worried. I was fearing the worst - that the whole season ahead would be destroyed. I have so many plans for the season ahead and it's been derailed at the first hurdle. I failed badly - I wanted to win the race, end of. The more worrying thing is the damage that has been done. I will access the situation tomorrow - I hope it was just bad cramp but there again perhaps I'm forever the optimist.
Then we're off. Up the track and onto the fell - I take the lead after passing a few fast starters, but my calves soon stiffen up; I now wish I had warmed up properly. The calves burn and I begin to feel dehydrated, but I'm still in a strong second. Then there's a pull in my calf. I stop, I collapse and I feel fear. The race passes me by and I'm dropping down the field. As I get up, my legs feel weak, almost struggling to hold me up. I walk down the fell, now a straggler of the field. There's a knot in my calf - bad cramp due to dehydration or a pull due to a lack of warm up? The former I hope.
Now I'm home with a great bag of peas on my achy calf. What happened between the story above and now is a bit a mystery - I sat, feeling almost confused and worried. I was fearing the worst - that the whole season ahead would be destroyed. I have so many plans for the season ahead and it's been derailed at the first hurdle. I failed badly - I wanted to win the race, end of. The more worrying thing is the damage that has been done. I will access the situation tomorrow - I hope it was just bad cramp but there again perhaps I'm forever the optimist.
Saturday, 22 May 2010
I've got a good feeling about tomorrow.
Tomorrow is my second race of the fell season. Whether Mearley Clough can be classed as a race however is debatable. I'm therefore really looking forward to tomorrow. Coniston Gullies, in the Lake District is a typical BOFRA Race. Short, fast and steep. I've also got a great feeling about the race. I've come off a solid week's training and now feel ready to race. I'm going to hydrate really well today as it's going to be stupidly warm tomorrow.I've also ordered some new road shoes ahead of next week's 10k, which I have to admit I'm really looking forward to. Road racing has never appealed to me until lately, where I have become curious as to what I could do on a 10k. Check out the sleek, lighweight racers (pic) I'll be sporting next week. Good luck to everyone who's competing this weekend. I hope we all run at our best and even if you're merely having a training run, enjoy it!
Thursday, 20 May 2010
Well I've found my achilles heel!
Literally, rather than in terms of that good old cliche that we all know. Of course I do have my weaknesses (my achilles heels) but today it was all about that region beneath the calf.
After a rest day yesterday to try and get over 7 days straight running (!) which saw me pick up 40 miles for the week, I felt compelled and enthusiastic. So energised in fact, that I was going to do a 10k as a sharpener with the hope of ducking under 40 minutes. Yeah, right! I hit the road and immediatley I felt a severe pain in the achilles region. I carried on but to no avail. I needed to get off the roads ASAP so I went onto the canal with the hope that less impact would ease the pain. This had no effect as I was on a very rocky part of the towpath. I eased down the pace before getting off road onto nice soft grassy terrain. The pain went and I could run at a very good speed again. I therefore limited the session to fields for the remainder and clocked up 6 miles in total.
Still, a run is a run. Thank god the race on Sunday is all off road. One final thing, has anyone else been sweating buckets? It seems really warm to me at the moment.
After a rest day yesterday to try and get over 7 days straight running (!) which saw me pick up 40 miles for the week, I felt compelled and enthusiastic. So energised in fact, that I was going to do a 10k as a sharpener with the hope of ducking under 40 minutes. Yeah, right! I hit the road and immediatley I felt a severe pain in the achilles region. I carried on but to no avail. I needed to get off the roads ASAP so I went onto the canal with the hope that less impact would ease the pain. This had no effect as I was on a very rocky part of the towpath. I eased down the pace before getting off road onto nice soft grassy terrain. The pain went and I could run at a very good speed again. I therefore limited the session to fields for the remainder and clocked up 6 miles in total.
Still, a run is a run. Thank god the race on Sunday is all off road. One final thing, has anyone else been sweating buckets? It seems really warm to me at the moment.
Tuesday, 18 May 2010
The big 4-0!
Today saw me man up and run arguably the hardest session of my week; the hill session. I had a General Studies exam this morning and then went off to my Grandma and Grandad's so the session was to be done on Ilkley Moor. I know the Moor quite well, having run there plenty of times. What I couldn't think of however, was a climb which lasted 10 minutes. I therefore decided to go for a 5 minute hill session, so it was 5 minutes hard up @ threshold, descend fast and then rest 1 minute.
Rep 1: Really really steep start which my thighs don't like. I maintain a good strong run and finish strongly with a good turnover of leg speed as the climb flattens off.
Rep 2: Same position again - steep, rough and rocky terrain. My thighs die on me so I stop for 10 and stretch before carrying on. I finish strongly again, but am I going to be able to complete this session?
Rep 3: I'm half way there after this one. I take a different route to the stream where the reps finished on the first two, and get there in 4:30 on a really strong rep which was probably longer than the first two despite ending up in the same position.
Rep 4: I'm on the move again - this time on the so called ski slope. I waltz up here and can't find anymore paths which lead uphill. I'm left to fly over undulating terrain for the remainder of the rep. Feeling as though I will get all 6 down now.
Rep 5: A really steep and tough rep - possibly the steepest climb on the moor up from White Wells towards a forest on the hillside. Strong effort and I continue to maintain a good form of running.
Rep 6: Hanging on in there for the final effort - it's been a long week with lots of hard stuff and it's coming to and end. Not a bad way to finish, in fact, quite pleasing.
Overall I'm delighted with today's session. I haven't managed to get 6 reps in before now, 5 is my total. I finished off with a 2 mile warm down which will easily take the distance for the day to 8 and the week to 40! Bingo!
I'm going to do a 10k a week on Friday at Colne which will be a good test. It's very hilly so not one for a fast time but it's local and a 10k is a 10k. Just need to get some road racers sorted now!
Rep 1: Really really steep start which my thighs don't like. I maintain a good strong run and finish strongly with a good turnover of leg speed as the climb flattens off.
Rep 2: Same position again - steep, rough and rocky terrain. My thighs die on me so I stop for 10 and stretch before carrying on. I finish strongly again, but am I going to be able to complete this session?
Rep 3: I'm half way there after this one. I take a different route to the stream where the reps finished on the first two, and get there in 4:30 on a really strong rep which was probably longer than the first two despite ending up in the same position.
Rep 4: I'm on the move again - this time on the so called ski slope. I waltz up here and can't find anymore paths which lead uphill. I'm left to fly over undulating terrain for the remainder of the rep. Feeling as though I will get all 6 down now.
Rep 5: A really steep and tough rep - possibly the steepest climb on the moor up from White Wells towards a forest on the hillside. Strong effort and I continue to maintain a good form of running.
Rep 6: Hanging on in there for the final effort - it's been a long week with lots of hard stuff and it's coming to and end. Not a bad way to finish, in fact, quite pleasing.
Overall I'm delighted with today's session. I haven't managed to get 6 reps in before now, 5 is my total. I finished off with a 2 mile warm down which will easily take the distance for the day to 8 and the week to 40! Bingo!
I'm going to do a 10k a week on Friday at Colne which will be a good test. It's very hilly so not one for a fast time but it's local and a 10k is a 10k. Just need to get some road racers sorted now!
Monday, 17 May 2010
A brainstorm!
After getting in from work at 2am this morning (an 11hr shift!) I haven't felt too active although I've managed plenty of revision. Still, I wanted to do my hill session today to get my 40 mile week. I felt uncomfortable doing a session as hard as this however after a late night and bad preparation (not really any proper tea last night etc).
I then had a thought - the training week started at Mearley Cloughs last Tuesday at 7.15pm. If a week lasts 168 hours, surely I have until 7.15pm tomorrow to complete the week's training? Baring this in mind, I have just done a very easy few miles with strides etc. today and will pay a visit to the Moors above Ilkley tomorrow for the hill session where I will hopefully be much better prepared!
I then had a thought - the training week started at Mearley Cloughs last Tuesday at 7.15pm. If a week lasts 168 hours, surely I have until 7.15pm tomorrow to complete the week's training? Baring this in mind, I have just done a very easy few miles with strides etc. today and will pay a visit to the Moors above Ilkley tomorrow for the hill session where I will hopefully be much better prepared!
An injection of speed!
Well, not much of an injection but to me it felt fast. To the track runners, Cheeseman et all, my times will be laughable. My excuse is the terrain I did my speedwork on: a field which was being grazed by sheep. I still have to admit they'd probably be streets ahead but there again, whatever your speed, working on the movement in those legs is vital.
The Fartlek session yesterday ended up being much more structured. I decided to get some definite distances and therefore the session was: Warm Up, 4x 600m, 4x 400m, 4x 200m all off 200m recovery. Not the standard Fartlek but all the same, similar principles in which effots are short, bursts with an injection of speed.
The times were as follows:
600s:
2:11 (a bit slow but saving some in the tank!)
2:07 (Getting there!)
2:06 (Just pipped last time's effort! I'll take that!)
2:01 (Nailed it!)
400s:
1:21 (Pedestrian! Need to step on it!)
1:16 (Much better, still not quite got the legs shifting fully.)
1:17 (Slower, and all the efforts had been getting progressivley faster.)
1:10 (Thankyou very much! Just what I was looking for.)
200s:
0:36 (Not a bad effort, still not even at the same pace as the last 400.)
0:41 (Oh dear oh dear, poor is the only way of describing this one.)
0:34 (More like it - possibly an even faster last one?)
0:34 (No faster, no slower. Rounds off a brilliant session.)
So there you have it. A really good sharpener of a session which tested my speed from start to finish. Hill session next and hopefully the one that plunges me to 40 miles!
The Fartlek session yesterday ended up being much more structured. I decided to get some definite distances and therefore the session was: Warm Up, 4x 600m, 4x 400m, 4x 200m all off 200m recovery. Not the standard Fartlek but all the same, similar principles in which effots are short, bursts with an injection of speed.
The times were as follows:
600s:
2:11 (a bit slow but saving some in the tank!)
2:07 (Getting there!)
2:06 (Just pipped last time's effort! I'll take that!)
2:01 (Nailed it!)
400s:
1:21 (Pedestrian! Need to step on it!)
1:16 (Much better, still not quite got the legs shifting fully.)
1:17 (Slower, and all the efforts had been getting progressivley faster.)
1:10 (Thankyou very much! Just what I was looking for.)
200s:
0:36 (Not a bad effort, still not even at the same pace as the last 400.)
0:41 (Oh dear oh dear, poor is the only way of describing this one.)
0:34 (More like it - possibly an even faster last one?)
0:34 (No faster, no slower. Rounds off a brilliant session.)
So there you have it. A really good sharpener of a session which tested my speed from start to finish. Hill session next and hopefully the one that plunges me to 40 miles!
Saturday, 15 May 2010
Improving by the day!
Well things just seem to be getting better and better at the moment. After being on a real downer last week, I now feel to be flying and going from strength to strength, day by day. Today's long run ended up being 50 minutes timed by the stopwatch, over fields, towpaths and a bit of road. I started off on the flat feeling very flat, but soon got into the rythm with the beat of the music on my Ipod and started to cruise a little. After getting home and feeling in an excellent frame of mind, I used MemoryMap to get the distance and it came out at 6.5 miles altogether. This was very pleasing, particularly for a long and steady run. Roll on tomorrow for some Fartlek!
Friday, 14 May 2010
Margin for error
Rather than the planned Fartlek, today saw me partake in a KM rep session. I decided on 5 reps beforehand, as my legs are still feeling the effects of Tuesday's steep descents at Mearley and a wise decision this proved to be.
Rather foolishly I had failed to check the battery on my Forerunner 205 and so I had a short panic attack. Fear not I thought as I rooted out my old Foreunner 301 which is a much larger unit as you can see on the picture, and also lacks the GPS quality of the 205. Still, it would measure my reps out, but how accuratley is debatable.
After my usual warm up of strides and bounds, by which time my 205 would have located its satellites, the 301 was still messing around deciding which part of the sky it was going to hook onto. I had had enough of waiting and so decided to set off with the Garmin showing a very weak connection.
I paid the price for this. As I look at my post session analysis graphs on Training Centre, the Forerunner had me down as doing over 5:30km/h for the first part of the rep. This is significant in the results:
1st KM: Feel nice and comfortable although my legs feel slightly jaded and there is a real headwind. The pace feels fast but sustainable. As the bleepers go, I am astounded to see 3:56 on the clock. With the benefit of hindsight, the weak connection at the start of the rep may have meant progress wasn't recorded properly and so the time was a lot slower than expected.
2nd KM: It's a Rep starting on a steep hill - not a nice sensation, particularly for the calves. Then down and flat, before an uphill finish which really tests my attributes, not to mention a brute of a headwind throughout. Not a bad effort though, 3:46.
3rd KM: I make a bold move to go onto the canal, and spend the first 10 seconds negotiating some steps which really slow me down. I hit the canal and really start to put the burners on, seeing a fellow runner coming the other way. PUSH PUSH PUSH! I continue to go for it and feel incredibly strong. What a Rep - 3:34 on an off road stretch, well strictly speaking anyway, although it is flat!
4th KM: Back onto the roads this time, with the cars of the A65 whistling past me. I focus on my own run and have little time to admire the River Aire. Soon I'm crossing the bridge and I'm back alongside it, running into a headwind and really starting to feel the burn now. I sprint as I hear the bleepers - 3:33!
5th KM: The final rep and it's all into a headwind. I desperatley keep checking the Garmin and before I know it I'm into the last 300. But then, what's this? A van pulls out and blocks my way through, so I have to wait for a couple of seconds for it. This spurs me on and I push for the imaginary line. There goes the watch, thank god - 3:40 including van stoppage time!
What a great session. I followed this off with a 2 miles warm down, taking the daily total to a pleasing 6 and the week to 17 so far. Tomorrow is the nice steady long run before a trip to the Galpharm for the first leg of the Playoff Semi Final. Come on Town!
Rather foolishly I had failed to check the battery on my Forerunner 205 and so I had a short panic attack. Fear not I thought as I rooted out my old Foreunner 301 which is a much larger unit as you can see on the picture, and also lacks the GPS quality of the 205. Still, it would measure my reps out, but how accuratley is debatable.
After my usual warm up of strides and bounds, by which time my 205 would have located its satellites, the 301 was still messing around deciding which part of the sky it was going to hook onto. I had had enough of waiting and so decided to set off with the Garmin showing a very weak connection.
I paid the price for this. As I look at my post session analysis graphs on Training Centre, the Forerunner had me down as doing over 5:30km/h for the first part of the rep. This is significant in the results:
1st KM: Feel nice and comfortable although my legs feel slightly jaded and there is a real headwind. The pace feels fast but sustainable. As the bleepers go, I am astounded to see 3:56 on the clock. With the benefit of hindsight, the weak connection at the start of the rep may have meant progress wasn't recorded properly and so the time was a lot slower than expected.
2nd KM: It's a Rep starting on a steep hill - not a nice sensation, particularly for the calves. Then down and flat, before an uphill finish which really tests my attributes, not to mention a brute of a headwind throughout. Not a bad effort though, 3:46.
3rd KM: I make a bold move to go onto the canal, and spend the first 10 seconds negotiating some steps which really slow me down. I hit the canal and really start to put the burners on, seeing a fellow runner coming the other way. PUSH PUSH PUSH! I continue to go for it and feel incredibly strong. What a Rep - 3:34 on an off road stretch, well strictly speaking anyway, although it is flat!
4th KM: Back onto the roads this time, with the cars of the A65 whistling past me. I focus on my own run and have little time to admire the River Aire. Soon I'm crossing the bridge and I'm back alongside it, running into a headwind and really starting to feel the burn now. I sprint as I hear the bleepers - 3:33!
5th KM: The final rep and it's all into a headwind. I desperatley keep checking the Garmin and before I know it I'm into the last 300. But then, what's this? A van pulls out and blocks my way through, so I have to wait for a couple of seconds for it. This spurs me on and I push for the imaginary line. There goes the watch, thank god - 3:40 including van stoppage time!
What a great session. I followed this off with a 2 miles warm down, taking the daily total to a pleasing 6 and the week to 17 so far. Tomorrow is the nice steady long run before a trip to the Galpharm for the first leg of the Playoff Semi Final. Come on Town!
Thursday, 13 May 2010
Wrecked thighs!
My thighs felt incredibly stiff this morning and have done all day. I am even having trouble walking downhill and so I just had a nice steady 2 miles on the cross trainer to try and loosen them up a little. Fartlek tomorrow where my legs will hopefully be in better shape.
I've found my bag too. The £250 worth of kit is safe thank goodness. I think I'm having problems with my compression socks - everytime I wear them whilst I run my calves seem much stiffer and lactic acid filled than normal. Surely this shouldn't be happening - anyone got any comments?
I've found my bag too. The £250 worth of kit is safe thank goodness. I think I'm having problems with my compression socks - everytime I wear them whilst I run my calves seem much stiffer and lactic acid filled than normal. Surely this shouldn't be happening - anyone got any comments?
Wednesday, 12 May 2010
New shoes!
I've got some new fell shoes for the fell season and I wore them straight out of the box for Mearley last night. They needed a bit of breaking in as they didn't feel quite right - they certainly needed to mold to the shape of my heel a little. I wore them again tonight for the session and they felt amazing - light, responsive and generally a great all round terrain shoe. What are they? The asthetically updated Inov8 Mudroc 290 - still doing the same job as the shoe released in 2003 quoted as the 'Ultimate Off Road shoe', but with a bit of a make over. I can't wait for these dogs to rip up the BOFRA racing circuit!
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