Training Log Archive: philm64

Very good run, with 3 x 400 - 600m efforts on flat near end. http://www.mapometer.com/running/route_2707786.htm...

STeady run up Malago and across Hartcliffe, kept going to SOmerfield then Hengrove. Left calf knotting somewhat, quite annoying, but seemed to pretty much straighten out later. Felt v heavy legged last 15 mins, after gradual "uphill" effort on road which is 770m or 0.48 miles, in 3:08 - so quite fast really! Not pleased about left calf, or wet ground, or general crapness, though.

distance & time approx as no watch. 3 laps of snowy Victoria Park, O event postpoined cos of snow, felt very fit, two steep-ish hills on each lap, blowing hard by last lap but felt a shift in my fitness - was bouncing from first strides. Good. Wore O shoes - snow was great, ice on paths & pavements less so - quite treacherous.

Jog to work (meet Lawrence, ROb + ann other) - easy run to gorge, one km flat out-ish (seemed OK) - 500m in 1:44, which surprised, then maintained it with a small effort to match Lawrence's ill timed burst. He couldn't maintain it so I ran 3:27 to his 3:28 - astonishing! .Easy run up next hill, but kicked in to Observatory dropping them all instantly. steady pace back, with predicable sprint finish that i lost. Stagger home - again very tired, virus?

Steady run to un stiffen legs from long drive. Felt really good first 30 mins then made a decidion to go further rather than cut back - mistake - by 40 mins was dying. Staggered back stopped a couple of times, to car I'd left near Airport bus stop. Sigh. Still harbouring some sort of virus?

Mad run in Jura - from La Vattay - Helen skate skied, I "ran" on snow shoe trails. crazy, and still feeling a bit rough / virally from yesterday, but coped fine. Even took some pics!

Time trial on portway - following 90 min fell race & orienteering on steep woodland, decided to try out some other muscles. Jogged 15 mins to start at docks, 4km sign. Set off, crusiing. noticed I was going well at 500m & 1km in 3:52. 2km in 7:47, then halfway in 9:44, which was as far under 4min pace i got, cos when i turned round i found a headwind. OH shit.
3 km in 11:47, then the pain really started as I fought to maintain form and the wind seemed to rise.
4km was NOT pretty - 15:52 I think, tho i was in agony. The last km was excrutiating, the wind seemed even worse and anyone driving would have laughed at my expression. Somehow got under 20 with 19:55 and nearly puked. That'll teach me. I think I need to do some drills over 500m to 1km before I try anything like this again. sub-39 10km is looking unlikely, tho i was on my own and in hefty socks, windy etc.

C • Hefty socks will kill you e... 3

Jog to portway, 15 mins, and stagger dreadfuly back home via Southville, nearly dying. hamstrings so tight i could barely jog back up my hill. Stopped twice, once to put top on. Ouch! Not sure i can put my 48 year old body thru that sort of pain often!

BOK Brierley, the PLudds, Blue course (following 90 mins' car parking duty). Quite muddy set off 2 mins behind Matt Leathwood, whom I caught at no 2 where both of us messed around for 45 seconds or so. Fairly clean after that, tho no 3 was a bingo and I was lucky to only "lose" about a minute near/in the circle. Running OK but nothing spectacular, but not tiring. No concentration issues. It seems a lot of people found the last 2 controls troublesome - I think I got a bit lucky on both, no 16 was surely in the wrong place, and no 17 I had no real plan but just dropped into it.

Surprised to find I was less than 2 mins behind the winner (Clive) and ahead of some usually-faster runners - the splits confirmed that I was not very fast, just consistent. PLeasing. http://www.bristolorienteering.org.uk/sites/defaul...

Steady run to see how calf was 3 days after Richard Hollingsworth had dug it to pieces! All seemed OK. Easy session, came back refreshed to find band practice cancelled.