Training Log Archive: IanW

SOC District event at QE Country Park, Brown course. Intention was to take it relatively easy round there, given the amount of climb and the fact I haven't run for a long time for a while. Generally managed to keep up a steady pace, but had nothing on most of the hills which were pretty steep (up to 40%). Summer vegetation was still up so area was quite green which reduced visibility and runnability; there was the odd occasional patch of fantastic runnable deciduous forest though :)

Spiked the first seven controls, managing to plan my routes for the rest of the course on the long grassy ride between 4-5. Then rolled the left ankle on a path out of #7. Slow run down to 8, paying too much attention to where my foot was going rather than what was on the ground - promptly missed 8 (2+ mins). 'White' round to 9 was horrible and the small depression/clearing combo was questionable. 10 through 14 fine, but 15 didn't feel at all right, perhaps again a vegetation growth thing, didn't seem to appear right relative to the obvious veg boundary on the way in (1.5-2 mins lost). Switched off to #16, didn't read the compass, when eventually did had to banana round significantly, another minute gone. 17 was fine, 18 was a down/up valley or round choice, the latter only saved about 10m climb so wasn't worth it, best route was probably the one that avoided the most undergrowth. Made the schoolboy error of tripping over on the brambly run-in, which caused my left calf to cramp up and it took me a couple of attempts to right myself again. Bit of stretching sorted the calf out.

Not the greatest of southern england areas, time of year probably didn't help, making the white/veg in general very variable. Which makes things difficult when there's not much else to help your navigation or decide on route choice. I think my 'vague' navigation skills are poor/waning as well, prefer the technical stuff where you know "the control is just here" rather than the "it's in this area, keep your eyes open and you might hit it".

Lake district and open sand dunes next weekend :)

Brief jog round/stretch beforehand, after the hilly walk to the start (100m climb). Stretched out calf afterwards, relaxed walk down the hill doesn't count as a proper warm-down.

Same run as Thursday, this time far better. Running much more smoothly, breathing in control. Mainly felt like I was running at level 2, except for the hill in South Parks and the fact I probably upped the pace a bit on the way back home. However this time felt like I could have gone up another gear or two. Shoulders much more relaxed today. Not quite the floating feeling yet though, but that doesn't seem to happen very often...

After run, calves a bit tight.

More surveying - hoping to get the majority of the map sorted before I go away next weekend

Up to South Parks, one lap round and back home. Not feeling particularly good at all, didn't think I was going at a great pace but felt more of an effort than it should have, now measuring route shows it wasn't very fast at all. Strange sudden pain in shin at one point but very quickly disappeared and caused no other problems which is good. Shoulders/upper back not very relaxed, too much sitting at desks/conferences...

Stretch after run

Quick bit of surveying between hopping into the lab and catching a train to Reading. Every little helps ;)

Before/after circuits

Standard Monday circuits session, Rune introduced a few new exercises into the program focussing on legs/hamstrings which were good (i.e. painful). Bit less core work than usual I think, but still a good session. Ali - hope you'll be there next week, otherwise numbers are going to be a bit depleted!!

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