Training Log: IanW

Guess on time - some spectating around the first couple of legs of the relay with some standing around, some general jogging and then over to the start/finish area. Probably non-ideal.

Haven't been concentrating on faster stuff this spring, so wasn't sure how this would feel/turn out. Was on Leg 3 for what was effectively our 'open' B team. Sent out in about 8th, someone shot past in the first 300m so let him go.

Settled into an OK rhythm, working a bit harder than I'd have liked, not the same smooth feeling of the 4min/k tempos I'd been doing on the canal path, so hoping I was going a tad faster. Aware that there was someone on my tail and not too far off, but not gaining fast. Turned out to be our leading (and the winning) ladies team, sat on her shoulder after she eventually overtook and then narrowly failed to outsprint at the end. A good person to pace myself from, and we ended up just behind the guy who'd overtaken right at the beginning.

Would have taken the time beforehand, pretty much bang on 6 min/mile overall, and a pace where I had enough to muster a 'sprint' the end. Perhaps didn't go quite hard enough, but difficult to say. Might also be good to use this as a short time trial over the coming months?

Easy jog back home

Club run from Scotch Hills over towards Yoxall. All new territory for me, some great terraining for the area, through thigh-high grass in places. Couple of short hill reps too, and some all-too-small patches of bluebell-strewn woodlands.

Out for 78, not moving for a fair amount of this.

The plan was a long ride over to Cannock Chase, bit of a loop taking in a climb or three, and back home - about 85k or so. Went out mid-afternoon after the cricket (switching over to TMS this morning turned out to be an inspired choice), and the conditions felt near perfect - warm with virtually no breeze.

Reached the first small rise through Stapenhill and heard a noise - put it down to the bad road surface, but it carried on over the smooth bit - a regular dull thud, guessed it was wheel-related. Stopped to find the rear tyre bulging out in one location, looks a bit worn on the main tread at the same point.

Didn't want to risk it so deflated the tyre a little and rolled back down the hill to home. A little frustrating given it was such a good day for it... will add new tyre(s) to the shopping list.

Wasn't going to waste the day, but left it a bit to cool down and let food settle. Decided some hills were needed today, so out to Sinai via Oak Woods - to the far end, up Battlestead, down and then up the 'Rock Face' and then back along the top and home.

Was interested to see if I could run all of the rock face climb during a continuous run, rather than the stop/start Darts' runs as before. Managed, though harder work than before, but also ran off the top fairly easily, which I wasn't expecting. Felt quite good on the way back, feeling smooth and comfortable at sub 5 mins/km without a great deal of effort going in. Calves not as bad today - will be interested to see how they cope with the race on Wednesday.

First run for a while, just a short-ish easy one on the new version of the '10k' loop, to see how things are. Answer was ok, though things felt a bit 'jumpy' at times - so was surprised to be doing 5min/k with not a great deal of effort through the early bits.

Cut through early to the canal, now the railway crossing has been shut, and did a couple of faster sections along the canal path (total ~5mins). These felt ok, not as smooth as last time (23/4) but at a similar effort, and slightly faster on the split I took.

R. calf feeling tight throughout, stretching isn't really getting to it - think it is over-protecting the ankle and need to loosen that up as well.