Training Log Archive: philm64

STeady run roads & park & some hills - felt very tired still... really trashed myself on tues eve, maybe too old for this.

soaked on last mile - very heavy downpour.

now off for 2 weeks to Canada, so it's bye bye for a while.

Still very stiff & sore - rest day

Getting ready for Canada.

5pm: serious DOMS! ouch.

Owain Jones won the Clevedon 10k in 2013 by 2 minutes - TWO MINUTES - in 31:51. #legend

Let's get my result into perspective, eh.....

.....and someone teach Owain how to navigate (and teach me whilst they're at it please!!!)

http://www.clevedonac.co.uk/old-site/images/result...

BOK Urban Keynsham, Blue 6.1km

Barely able to run at the start , and legs never felt right: very very stiff from last nite.... calves / hamstrings. Back acceptable - seems I'm over that. I got into my stride later but only at 75% at best - just legs almost akimbo with battering from sub-37 10km last night..

But I enjoyed it a lot, after so much pressure on me to perform at O events recently - lovely to run & not care, easy nav except in the short lived complex areas,

Almost no mistakes, but not botherered either way. Only 9th; again, no worries.

http://www.bristolorienteering.org.uk/sites/defaul...

Garmin: https://connect.garmin.com/modern/activity/1214671...

Gentle jog to see if back / hip etc were acceptable for later.

Back was acceptable. Game on.

Best untick the "Injury" box ;)

Woke up this morning & back seemed miles better - 1st day with no painkillers since 2 weeks ago. Still had to do stretches etc in the day.

Clevedon 10k, Midsommer, fast fast course, slight breeze but not much, country roads, mild dry evening - perfect. Stripped down to lightweight road racers, racing club vest & shorts, felt utterly bionic & featherlight.

Felt good and set off at sensible pace - yet 3:37 at 1km. Felt fine tho. slowly worked my way thru the field, catching & passing groups economically, no sudden surges or idiot burnups. Kms seemed to be passing around 3:40 - 3:49. Which was fine.

Felt quite fast and got into a good, strong group at 4km, and at 5km, I was moving to the front of the group. Slight alarm when the guy reading times at 5km said "18.22" - yikes! oh shit, is this a disaster again? Blown it?

But felt even better, strong, and kicked off at 6km, dropping the group, then kicked off again at 7km, started passing MORE runners! 8km was a pb my fastest since I was under 30 (29:44). I won't lie - the last 2km hurt, and I was outkicked properly but I'd done enough by then. 36:44, age pb, fastest 10km since I did 35.30 in 1993 age 29.

3rd V50, delighted!

https://connect.garmin.com/modern/activity/1212875...

Results: Category: http://techtrons.neptron.se/#/clevedonac10k2016/?s...

Overall: (25th) http://techtrons.neptron.se/#/clevedonac10k2016/?s...

Splits: 3:37 - melee at start.
3:42
3:37 (surprising)
3:40
3:42 (18:19 or 18:22 at 5km)
3:49 (sat in group - feeling better and better)
3:40 (kicked off front of group)
3:45 (hurting - 8km / 5 miles in 29:33 / 29:44, depending on my garmin vs KM markers)
3:41 (losing a place to a clubmate)
3:32 (trying to sprint, but lost another place to another clubmate) (Garmin says 9.96km, so short too). I'm taking the 10km time tho ;)

RH Achilles a bit sore today - I've ignored my rehab due to back & back means less mobility around hips, so no surprise there.

Back pretty bad, but compared to a week ago, or even yesterday, not a disaster. Still on painkillers / creams.

Plenty of walking today. http://www.mapometer.com/walking/route_4340713.htm...

- 12.6km ! Blimey. was quite weary by the end. Into town twice.

Need to make a decision on flat fast pre-entered 10k road race tomorrow nite. Hmmm. Heart vs. head. nb. off to Canada on Saturday for 2 weeks so a huge break in all this beleaguered running / O nonsense.