Training Log Archive: GraceEIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
Orienteering race 41:40 [3] *** 4.6 km (9:03 / km)
shoes: New sneakers
Spring Cup event at Beeley.
Took it easy, just tried to navigate properly.
Took it easy, just tried to navigate properly.
Note
I can't believe Liverpool are out of the Champions League, that wasn't meant to happen!!! What am I meant to do now, how do I just get on with life? Gutted. Having Middleditch there to rub it in didn't help :(
Tuesday Apr 29, 2008 #
Note
(rest day)
Nah... legs still a bit too sore to do a quality session.
Monday Apr 28, 2008 #
Running 32:00 [2]
shoes: New sneakers
Plod round some streets. Matt showed me a flat, easy-to-remember loop to do and I did my recovery jog, though I don't think it helped me recover much? Not feeling tired but quads are pretty bad...
Sunday Apr 27, 2008 #
Running race (Sheffield Half Marathon) 1:27:09 [5] 21.1 km (4:08 / km)
shoes: Runners - old
No warm-up as we were running massively late (traffic) and we just rocked up at the stadium, dumped our bags and made a dash to the startline (down on the track).
The start was a bit congested and it took me a while just to go under the start banner, but luckily a good individual chip timing system was being used. I then spent the first 30mins looking for somewhere to pee. Maybe a carpark, maybe a bush? But I was too scared and it was pretty hard to find a place in the centre of Sheffield! So I focused on how I was running and I was feeling pretty good! Found a good pace and was hoping I could maintain it.
Up Ecclesall Road there were heaps of spectators and lots of cheering, and I got to see the athletes (including Matt in the top bunch) on their return. At the turn the big clock said 43:45 (I'm not sure if this was half-way or not) so I thought I was on track to crack 90mins. Then it was back down through town and a few flat miles back out to the stadium.
I was really pleased with my time as I was expecting 92mins at best. The last Half I did was 97:31 Jan06. Didn't see any Mile Markers so don't have any splits. 12th female, 7th Open female, 192nd overall (over 4500 starters).
Well done to Matt, Mike and Laura who all ran really well, PBs all round!
The start was a bit congested and it took me a while just to go under the start banner, but luckily a good individual chip timing system was being used. I then spent the first 30mins looking for somewhere to pee. Maybe a carpark, maybe a bush? But I was too scared and it was pretty hard to find a place in the centre of Sheffield! So I focused on how I was running and I was feeling pretty good! Found a good pace and was hoping I could maintain it.
Up Ecclesall Road there were heaps of spectators and lots of cheering, and I got to see the athletes (including Matt in the top bunch) on their return. At the turn the big clock said 43:45 (I'm not sure if this was half-way or not) so I thought I was on track to crack 90mins. Then it was back down through town and a few flat miles back out to the stadium.
I was really pleased with my time as I was expecting 92mins at best. The last Half I did was 97:31 Jan06. Didn't see any Mile Markers so don't have any splits. 12th female, 7th Open female, 192nd overall (over 4500 starters).
Well done to Matt, Mike and Laura who all ran really well, PBs all round!
Running warm up/down 10:00 [2]
Warm down jog with Matt.
The weather was a bit grey and drizzly... but... it was warm enough for me to run the race in shorts and a T-shirt without feeling cold even at the start. First run without thermals since arriving in England in Feb!!
The weather was a bit grey and drizzly... but... it was warm enough for me to run the race in shorts and a T-shirt without feeling cold even at the start. First run without thermals since arriving in England in Feb!!
Saturday Apr 26, 2008 #
Note
(rest day)
Just a little potter around town. Finally got round to buying some winter jackets, yay!!
Friday Apr 25, 2008 #
Running 30:00 [2]
shoes: New sneakers
Slow plod around the steep streets, felt tired. Matt came with me :)
Thursday Apr 24, 2008 #
Note
(rest day)
Tired.
Wednesday Apr 23, 2008 #
Orienteering race 1:00:00 [3] 7.0 km (8:34 / km) +300m 7:04 / km
shoes: New sneakers
Burbage Moors, Spring event.
Really tired (from work). Nice course and nice evening but I shouldn't have gone, I was a wreck!
Really tired (from work). Nice course and nice evening but I shouldn't have gone, I was a wreck!
Tuesday Apr 22, 2008 #
Note
I really couldn't be bothered :(
Monday Apr 21, 2008 #
Note
(rest day)
Sunday Apr 20, 2008 #
Event: British Relays
Orienteering race 38:44 [5] **** 5.4 km (7:10 / km) +130m 6:24 / km
14c shoes: New sneakers
British Relays. SYO team with Cathy and Kim.
Wanted to run first leg because I felt I needed the extra motivation to race hard and I haven't started first for a while. Ran the first part well, just going for it basically and more confident in my navigation after yesterday. c7 was in the green, I had a longer gaffle there than some and got caught up by a couple, but we went into the green again at c9 and this time my gaffle was shorter, so I got away again. Then ran hard for the final few controls.
Cathy ran 2nd and had a mostly steady run, then Kim had a blinder to bring us into 2nd place. Another silver for SYO!
Wanted to run first leg because I felt I needed the extra motivation to race hard and I haven't started first for a while. Ran the first part well, just going for it basically and more confident in my navigation after yesterday. c7 was in the green, I had a longer gaffle there than some and got caught up by a couple, but we went into the green again at c9 and this time my gaffle was shorter, so I got away again. Then ran hard for the final few controls.
Cathy ran 2nd and had a mostly steady run, then Kim had a blinder to bring us into 2nd place. Another silver for SYO!
Running warm up/down 20:00 [2]
Saturday Apr 19, 2008 #
Event: British Long Champs
Orienteering race 1:10:10 [4] **** 9.5 km (7:23 / km) +220m 6:37 / km
25c shoes: New sneakers
British Long Champs, Culbin East (Scotland).
Steady to the first 3 controls, then lost time (2.5mins) on c4. Was very close but decided to run out to a track and check I had gone in off the bend. This was safe but took time, maybe should have just run around a bit first? Then lost time on c5 (1.5mins) as I thought I was looking for a spur but it was actually a gully (I was very close again but just couldn't work out the contours). The rest of the course was drama free but I was a bit off the pace in the end and I don't think I was running as hard as I could have, and I was too cautious coming into controls. Should worry less and just get on with it I think. 8th place.
Steady to the first 3 controls, then lost time (2.5mins) on c4. Was very close but decided to run out to a track and check I had gone in off the bend. This was safe but took time, maybe should have just run around a bit first? Then lost time on c5 (1.5mins) as I thought I was looking for a spur but it was actually a gully (I was very close again but just couldn't work out the contours). The rest of the course was drama free but I was a bit off the pace in the end and I don't think I was running as hard as I could have, and I was too cautious coming into controls. Should worry less and just get on with it I think. 8th place.
Running warm up/down 15:00 [2]
Bit of a warm-up. No cool-down as when I finished I got really really cold and stayed cold for ages and never felt like jogging.
Friday Apr 18, 2008 #
Note
(rest day)
Worked half a day then an 8hr train to Scotland.
Thursday Apr 17, 2008 #
Running intervals 15:00 [4]
shoes: New sneakers
Woke up to lots of snow. Not surprised. Went running up Endcliffe after work, it was raining and really cold. 10 x 1min (30secs rec), just a little session before the weekend. Not feeling very good, probably because it was so cold and I can't run in this weather :(
Running 15:00 [3]
shoes: New sneakers
First and last part of the run.
Wednesday Apr 16, 2008 #
Orienteering (Spring Cup) 55:20 [4] **** 6.8 km (8:08 / km)
22c shoes: o-shoes
Evening event on Tankersley. Orienteering ok, good in the control circle but direction out of some controls let me down a bit.
Tuesday Apr 15, 2008 #
Running 1:23:00 [3]
shoes: New sneakers
A run with Laura up Rivelin and around some streets and hills. Raining and very muddy, but lots of chatting and some new tracks, so it was nice.
Monday Apr 14, 2008 #
Running intervals 26:00 [5]
shoes: New sneakers
90secs on / 30secs off around Damflask with music. Didn't feel too bad.
Running warm up/down 19:00 [3]
shoes: New sneakers
Before and after, around Damflask.
Sunday Apr 13, 2008 #
Running long 1:25:00 [3]
shoes: New sneakers
From Heatherdene, across the dam and up Win Hill. Then along and down the ridge and back beside the dam. Slipping around a bit in the mud. Feeling quite good and muscles finally recovered.
Saturday Apr 12, 2008 #
Running 50:00 [3]
Up Rivelin with Matt from the cafe. Then I went along Coppice track while Matt continued on for a longer run. Tried to remember the tracks I was meant to take but took the wrong one and got a bit confused. Got back into Rivelin and ran up and down the tracks there for a bit. Pulled muscle getting better.
Friday Apr 11, 2008 #
Running 30:00 [3]
Running at Endcliffe Valley.... wanted to do some intervals (10 x 2mins) and did the first 2 and a half but my pulled muscle from Tuesday was still sore so I stopped the intervals and jogged for a little bit.
Thursday Apr 10, 2008 #
Note
(rest day)
Sore muscles and I also wanted a free evening to get things done.
Wednesday Apr 9, 2008 #
Running 55:00 [3]
shoes: New sneakers
Walkley, Rivelin, Crookes. Took it pretty easy as was nursing sore muscles from yesterday's session. Light hail for most of it.
Tuesday Apr 8, 2008 #
Running intervals 28:00 [5]
shoes: Runners - old
Track.
(500m,300m,250m,200m,150m,100m) x 3
Didn't like it. Wasn't going to do the last set but Clare talked me into it.
(500m,300m,250m,200m,150m,100m) x 3
Didn't like it. Wasn't going to do the last set but Clare talked me into it.
Running warm up/down 10:00 [2]
Monday Apr 7, 2008 #
Running 32:00 [3]
shoes: New sneakers
Tram-tracks, big hill, South Rd.
Sunday Apr 6, 2008 #
Event: British Sprint Championships
Orienteering race 12:51 [5] *** 2.4 km (5:21 / km)
25c shoes: o-shoes
British Sprint Champs qualification, Warwick University.
Lots of snow around but it was sunny so it was all quite pretty. Clean run and was feeling good physically. Qualified 1st in heat W2. Some EMIT brick holding tips from Laura meant that my punches were better.... actually got most in this time (though still wasting time at controls).
Lots of snow around but it was sunny so it was all quite pretty. Clean run and was feeling good physically. Qualified 1st in heat W2. Some EMIT brick holding tips from Laura meant that my punches were better.... actually got most in this time (though still wasting time at controls).
Running warm up/down 15:00 [2]
Orienteering race 15:13 [5] *** 2.7 km (5:38 / km)
24c shoes: o-shoes
Sprint Final, Warwick University.
Orienteering ok to begin with, and running quite hard. Got to c13 and tried to 'punch' it but couldn't get the 'brick' in properly.. after a few secs I thought that the light surely would have flashed by now.. so ran to c14, then had an uneasy feeling that c13 didn't register me. Thought about going back but in a sprint there's no point. Kept going ok... then made a stupid stupid 35sec mistake running to the last control (ran 90degrees the wrong way). But in the end it didn't matter because I got my first ever DSQ. c13 didn't register me :( Really annoying because with sportIdent there would have been no problem (and I would have had much better control flow this weekend!!).
The positive is that I was feeling heaps better physically, could run much faster than a couple of weeks ago (and back to where I was when I left Aus).
Orienteering ok to begin with, and running quite hard. Got to c13 and tried to 'punch' it but couldn't get the 'brick' in properly.. after a few secs I thought that the light surely would have flashed by now.. so ran to c14, then had an uneasy feeling that c13 didn't register me. Thought about going back but in a sprint there's no point. Kept going ok... then made a stupid stupid 35sec mistake running to the last control (ran 90degrees the wrong way). But in the end it didn't matter because I got my first ever DSQ. c13 didn't register me :( Really annoying because with sportIdent there would have been no problem (and I would have had much better control flow this weekend!!).
The positive is that I was feeling heaps better physically, could run much faster than a couple of weeks ago (and back to where I was when I left Aus).
Running warm up/down 15:00 [2]
Saturday Apr 5, 2008 #
Orienteering race 33:22 [5] *** 5.0 km (6:40 / km) +180m 5:39 / km
21c shoes: o-shoes
British Middle Championships, Hopwas Forest.
Thought it would be a fast area so decided to run hard and not worry about nav as much as I normally do. But it turned out to be trickier than I thought. Sped off to the first control, good map contact for half of the leg, then forgot where I was and what I was doing. Lost 20secs before I spotted the flag. Ran really hard to c2, but in the wrong direction so lost another 30secs. Pretty annoyed so ran even harder from there, and got into a good groove. Lost another 35secs at c11 (wrong gully and slow to relocate). Anyway, stoked with 2nd place and a bit lucky that others came unstuck too.
EMIT - I'll complain a little bit about it here and a bit more when I write about the sprint. My first time using the system, and didn't think it was particularly user friendly. Only managed to get the 'brick' into the control punch thing 2/21 times. After 3 or 4 secs at each control it would eventually register me without a proper punch and I would run off.
Thought it would be a fast area so decided to run hard and not worry about nav as much as I normally do. But it turned out to be trickier than I thought. Sped off to the first control, good map contact for half of the leg, then forgot where I was and what I was doing. Lost 20secs before I spotted the flag. Ran really hard to c2, but in the wrong direction so lost another 30secs. Pretty annoyed so ran even harder from there, and got into a good groove. Lost another 35secs at c11 (wrong gully and slow to relocate). Anyway, stoked with 2nd place and a bit lucky that others came unstuck too.
EMIT - I'll complain a little bit about it here and a bit more when I write about the sprint. My first time using the system, and didn't think it was particularly user friendly. Only managed to get the 'brick' into the control punch thing 2/21 times. After 3 or 4 secs at each control it would eventually register me without a proper punch and I would run off.
Running warm up/down 15:00 [2]
shoes: o-shoes
Friday Apr 4, 2008 #
Running 21:30 [2]
shoes: Runners - old
Leg loosener around some streets.
Thursday Apr 3, 2008 #
Running intervals 21:00 [5]
shoes: New sneakers
Intervals up (and down) Endcliffe Valley.
1min,1,2,2,3,3,3,2,2,1,1 (1min recovery between each).
1min,1,2,2,3,3,3,2,2,1,1 (1min recovery between each).
Running 32:00 [3]
shoes: New sneakers
Start and end of run, plus recoveries between reps.
Wednesday Apr 2, 2008 #
Running 46:00 [3]
shoes: New sneakers
A run from the carpark up the top of Rivelin. Did this run way back in 2006 with Matt. Quite nice - half in forest and half across moorland.
Tuesday Apr 1, 2008 #
Running intervals 20:00 [5]
shoes: Runners - old
Track. Daylight and not raining, impressed.
Did quite a fun session: 300m, 400m, 600m, 800m (was meant to be 1km), 600m, 400m, 300m with 200m jog recovery between each. A bit sore from yesterday but not actaully tired so ran alright, feeling quite strong on the last couple of intervals (and enjoying the fact they were getting shorter!).
Did quite a fun session: 300m, 400m, 600m, 800m (was meant to be 1km), 600m, 400m, 300m with 200m jog recovery between each. A bit sore from yesterday but not actaully tired so ran alright, feeling quite strong on the last couple of intervals (and enjoying the fact they were getting shorter!).
Running warm up/down 20:00 [2]
shoes: Runners - old
A short warm-up, a longer cool-down and a bit of jogging around here and there.