Training Log Archive: Arnold

Not really up for this and felt very sluggish, but it was the only sunny day in 2 weeks so needs must.

**MATHS QUIZ**

If I run at a steady pace* into a constant headwind for 5k then turn around and run back at the same pace, will I be faster, slower or equal than if I ran at the same pace with no wind?

* Steady pace is measured before impact of wind, ie steady “effort”.

I think I know the answer but thought you brainiacs could tell me if I’m right.

C • Math 4

Usual EMR route. Thought I was coming down with a cold (as Claudia is) but got through ok despite some serious mud and headwind.

Calf niggled a bit towards the end, really need to keep massaging it.

See also **MATHS QUIZ** in Note!

Putting out controls early morning.

Southern Championships, Devil’s Punchbowl and Hindhead Common. Officially 9.8/630.

A reasonable run until the last route choice, where I only saw 2 of 3 possible options and picked the worse one. The third one would have been 3-4 minutes quicker I reckon, oh well.

Overall a really rough area, very steep and only few runnable bits. But every now and again an area like this is OK and makes a change from the usual.

Tired and cold for the first 20 minutes, having put out controls from 7.15am, but motor got going ok. Earlier in the season my plan was to run Elite here (14.3/970) but glad I didn’t!

Knole EMR loop at lunchtime. Really tough first couple of km as have felt sluggish the last few days (partly because the cold weather has reached the UK too).

But then it got better and the second half was quite pleasant. I have noticed before that a run can sometimes “reboot” my body when I’ve felt a bit weak, and so it proved again today.

In other news, the mud is back with a vengeance. Can’t say I’ve missed it.

Longish acceleration run

First 10k in 4:46 avg
Second 10k in 4:29 avg

Bit tough but it was a ridiculously nice autumn day, 8C and bright sunshine with only a gentle headwind for the last 5k or so.

Tried to pitch this as an "easy-ish" run (as I don't do enough running to warrant a recovery run.) Ended up medium, but felt under control and as Abi would say "running within myself."

Calves had a bit of DOMS from Sunday at the start, so were quite tight by the end, but not painful.

Reasonable effort at a Long Run. Probably started a bit too fast but clung on despite pretty strong headwind for the whole second half.

Lovely day though after heavy rain of the last couple of days.

In the last 12 months I have made a bit of a breakthrough in terms of running speed (lately also translating into orienteering), which is rather pleasing.

As I generally don’t have much time for training, my strategy has been really simple - just do every run much faster than before. This seems to have worked in that running faster is the new normal. (And I don’t even have to do any interval training, which I thoroughly dislike.)

Perhaps more surprisingly, I seem to be able to (almost) keep up with folk doing way more training than me, and I mean way more - 7+ hours compared to my 3ish. Although most of their extra time seems to be cross training ie elliptical, bike, swim. So maybe that will eventually catch up with me in terms of more injuries, who knows.

I’m going to enjoy it while it lasts and the obvious next step would be to try for some road running PBs eg 5k, 10k etc

Snuck in a morning run in Richmond Park. Rather overdressed for the occasion as the heavy overnight rain stopped just as I left and I was in full combat gear.

Pushed the tempo again, and again probably slightly too hard as last 2k were tough.

Warmup / down

November Classic, Hampton Ridge in the New Forest. Brown course (officially 10.9/240).

For once, a really good and strong race. Very fast mostly open terrain, which made the navigation relatively straightforward except for a few bingo pits.

1x20s mistake but that was it; felt strong so pushed the speed; died a little on the last km but had another runner pulling me along.

Really pleased with 2nd place overall, 2’ down but ahead of Paul and Dave for a change. Muahahahaha!

C • Bingo pits 3