Training Log Archive: bradcIn the 30 days ending Sep 30, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||
Tuesday Sep 30, 2008 #
Intervals intervals 28:30 [5] 5.6 km (5:05 / km) +50m 4:52 / km
ahr:156 max:173 shoes: Asics Gel-Trail Attack WR
FVO Intervals at the uni. I arrived just in time to start the intervals, too late for drills, but thankfully nothing fell off or went snap due to lack of a proper loosening up session.
On tonight's menu were 3 sets of 30/60/90/60/30, with 60s between each effort (save for the first 30 of both of the first 2 sets, when we went off 30), and 2 mins between reps. It's a good session, this; a test of both outright speed and a bit of endurance. I found that, in my case, after the initial 15-20s of blast-off, my outright speed is still not great, but I was finding it pretty easy to sustain it through the long reps, and through the 3 sets as a whole. Still plenty of work to do. I was generally keeping Ben company, behind Jamie and ahead of the pack (which included a Dixie and Steve taking it easy before this weekend).
For the record, my max HRs on the reps were:
148, 162, 167, 165, 167;
160, 169, 173, 171, 168;
168, 171, 172, 171, 170.
So, about 90% effort.
On tonight's menu were 3 sets of 30/60/90/60/30, with 60s between each effort (save for the first 30 of both of the first 2 sets, when we went off 30), and 2 mins between reps. It's a good session, this; a test of both outright speed and a bit of endurance. I found that, in my case, after the initial 15-20s of blast-off, my outright speed is still not great, but I was finding it pretty easy to sustain it through the long reps, and through the 3 sets as a whole. Still plenty of work to do. I was generally keeping Ben company, behind Jamie and ahead of the pack (which included a Dixie and Steve taking it easy before this weekend).
For the record, my max HRs on the reps were:
148, 162, 167, 165, 167;
160, 169, 173, 171, 168;
168, 171, 172, 171, 170.
So, about 90% effort.
Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics Gel-Trail Attack WR
Just a quick jog to the start of the reps, and then a very easy jog back around the loch afterwards.
Monday Sep 29, 2008 #
Strength training (Circuits) 40:00 [3]
Home alone with Jamie (poor kid) so I wasn't able to make it along to the FVO circuits. Instead, I decided that it would be a jolly wheeze to do them at home, as Jase appears to have cunningly planned the exercises so that they can all be done without investment in lots of expensive machinery. Well, apart from any physiotherapist's devices needed to sort one out afterwards.
Being rough, tough, and dangerous to know, I decided to up the ante and did 4 sets, with 35s on each exercise and 10s changeover time. That was a bit wimpy really, I should have made it 40/5, but I'm getting old. The crab walks were getting to be quite hard by the last set.
Being rough, tough, and dangerous to know, I decided to up the ante and did 4 sets, with 35s on each exercise and 10s changeover time. That was a bit wimpy really, I should have made it 40/5, but I'm getting old. The crab walks were getting to be quite hard by the last set.
Sunday Sep 28, 2008 #
Event: SOL 5
Orienteering race 1:12:58 [4] **** 10.81 km (6:45 / km) +160m 6:17 / km
ahr:153 max:164 shoes: Silva K80 dobs
SOL5, Anagach: M35L. Interesting to read in others' logs that they'd decided to test out Lard's training and advice by trialling different techniques and tactics during their runs. In retrospect I proved that he was right by completely forgetting everything that he said and orienteering like an a**e. Basically, I wanted to run hard, for once, and obviously I'd be able to do that now that I had a whole day of top-class orienteering instruction under my belt. Whilst I certainly did run hard, and was competitive on several legs, I blew a nice, cosy 12 minutes or so in mistakes. I also ran at least 1.25km more than I needed to, which says it all.
Well, I enjoyed the running, even in the heather.
Well, I enjoyed the running, even in the heather.
Saturday Sep 27, 2008 #
Orienteering 1:37:51 [2] 10.5 km (9:19 / km) +300m 8:09 / km
ahr:139 max:161 shoes: Silva K80 dobs
Various training exercises at Achlean (2 short and 1 longer sessions, concentrating on compass work) and at Uath Lochans (1 run sans-compass, erk!). Generally all taken at a steady-easy pace. I found that I can't hold a bearing. Or read a map whilst running. Hm.
Orienteering (Sprint-O) 7:35 [5] 1.03 km (7:22 / km) +20m 6:43 / km
ahr:161 max:170 shoes: Silva K80 dobs
A wee sprint O race to finish off the training. Jase shadowed me around. To his credit he didn't laugh. At the end he was diplomatic enough to say that he still didn't know what I was doing. That makes two of us!
Friday Sep 26, 2008 #
Running 53:02 10.34 km (5:08 / km) +265m 4:33 / km
ahr:154 max:175 shoes: Asics Gel Landreth 3
Another long day in the orifice - I was near screaming by home time, so had to stop in Beecraigs en route and go let off some steam. And steam I did. I felt pretty good and varied the pace, pushing on some of the climbs and stretching out on some of the better paths. I didn't have the best choice of footwear; roadies were pretty rubbish on some of the wee paths, which were deep in greasy mud. Great fun, though, and I felt better for it afterwards - ready to go sit on my bum again for the drive up north.
Wednesday Sep 24, 2008 #
Running (Terrain) 1:06:18 [2] 9.0 km (7:22 / km) +200m 6:38 / km
ahr:125 max:158 shoes: Inov8 RocLite
Unexpectedly released from Jamie-sitting duties tonight, so I was able to dash off to Braco to join the FVO group run from Roger's grand house in Braco. It proved to be a very easy jog through a mix of terrain, and it was lovely evening to be out.
Monday Sep 22, 2008 #
Strength training 1:15:00
FVO's fabulous Pilates and circuits session.
Due to another incredible turnout (17!) and several new faces, dance instructress Inman had to talk us through all the Pilates exercises again, so we had more time to get it right. Instructions like "it's better if it's long and slow" did not help concentration, but added to the atmosphere. My superiority complex by being way more flexible than last week's mat-mate - Will - was deservedly quashed by this week's uber bendy companion, Peggy. Some of those bends are just not right.
On to the circuitry and more guffaws. Due to the high numbers (was there a free offer on that I missed or something?) I had to double up on this too, with Jr Kyle this time. I may be better at burpees than him but he's still a better runner. Side by side crab walks were... entertaining!
Postscript - I have a sore achilles this morning, which I had last week, come to think of it. Hmm. Think I'll have to work on it during this week rather than ignore it like I did last week.
Due to another incredible turnout (17!) and several new faces, dance instructress Inman had to talk us through all the Pilates exercises again, so we had more time to get it right. Instructions like "it's better if it's long and slow" did not help concentration, but added to the atmosphere. My superiority complex by being way more flexible than last week's mat-mate - Will - was deservedly quashed by this week's uber bendy companion, Peggy. Some of those bends are just not right.
On to the circuitry and more guffaws. Due to the high numbers (was there a free offer on that I missed or something?) I had to double up on this too, with Jr Kyle this time. I may be better at burpees than him but he's still a better runner. Side by side crab walks were... entertaining!
Postscript - I have a sore achilles this morning, which I had last week, come to think of it. Hmm. Think I'll have to work on it during this week rather than ignore it like I did last week.
Sunday Sep 21, 2008 #
Orienteering race 1:15:28 [3] 10.33 km (7:18 / km) +325m 6:19 / km
ahr:148 max:161 (sick) shoes: Walsh PB Extremes
Swindale regional event. M35L, 8.9km +305m.
The day dawned bright and clear, which meant that we got a really nice view of Ullswater as we trundled along it at <20mph for 5 miles behind two stupid tractors that didn't pull over. Two heartstopping overtakes were required to get us to the event just in time for me to be late. I was feeling pretty done in by the long job up to the start - shades of yesterday again, erk - but at least I'd got some food down my neck yesterday night and, although slow, I was able to move.
Slow is what I was for the first 50 minutes, particularly on the climbs, but I was gradually feeling better, and had only accumulated a couple of minutes of fluffs and prevarications in the first 11 controls. I then found myself feeling OK and started running a bit faster, which was great, except that I promptly lost touch with the map and crashed into a 5 minute error. Idiot. I found out later that Dave C had been bamboozled by exactly the same unmarked path as I had, and had also blundered badly, but that just makes TWO silly beggars!
To some credit I then saw Mark Chapman and thought, right, he's not going to pass me, I upped the pace and stonked it home through the last four controls. So I can sort of do it.
It was a nice area, runnable and with pretty straightforward navigation, i.e. it was exactly the sort of area I'd had loved had I been fit. I'd have been happy with a time in the very low 60s. Och well. On the mend now!
The day dawned bright and clear, which meant that we got a really nice view of Ullswater as we trundled along it at <20mph for 5 miles behind two stupid tractors that didn't pull over. Two heartstopping overtakes were required to get us to the event just in time for me to be late. I was feeling pretty done in by the long job up to the start - shades of yesterday again, erk - but at least I'd got some food down my neck yesterday night and, although slow, I was able to move.
Slow is what I was for the first 50 minutes, particularly on the climbs, but I was gradually feeling better, and had only accumulated a couple of minutes of fluffs and prevarications in the first 11 controls. I then found myself feeling OK and started running a bit faster, which was great, except that I promptly lost touch with the map and crashed into a 5 minute error. Idiot. I found out later that Dave C had been bamboozled by exactly the same unmarked path as I had, and had also blundered badly, but that just makes TWO silly beggars!
To some credit I then saw Mark Chapman and thought, right, he's not going to pass me, I upped the pace and stonked it home through the last four controls. So I can sort of do it.
It was a nice area, runnable and with pretty straightforward navigation, i.e. it was exactly the sort of area I'd had loved had I been fit. I'd have been happy with a time in the very low 60s. Och well. On the mend now!
Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +120m 6:57 / km
shoes: Walsh PB Extremes
Jogged all the way out the start and a fair bit of the way back.
Saturday Sep 20, 2008 #
Running warm up/down 25:00 [2] 2.2 km (11:22 / km) +150m 8:28 / km
(sick) shoes: Walsh PB Extremes
Jogged to the start of the JOK Club Champs at Loughrigg. Very little energy before I started, and completely whacked by the time I made it up the climb to the start! All thoughts of trying to run a course had evaporated by that point.
Orienteering 59:55 [2] 4.25 km (14:06 / km) +125m 12:17 / km
ahr:120 max:141 (sick) shoes: Walsh PB Extremes
I headed off to number 1 and I was walking within metres of the start. Ah. That'll be me still rather poorly, then. At least I had plenty of time to look at the very fine views; Loughrigg must be a glorious area to run on when fit. And when the bracken is down, which it wasn't. It was very much up, and often at chest height (admittedly, not all that difficult, in my case). I'm not sure that I'd have made it round the men's course (8.7km) even if I WAS fully fit; I think that the best time was over 100 mins. Whoops.
As it was, I did numbers 1-3 very slowly, then started heading home via 10, 9, then 13-16. Much teetering and slipping in places, an alpinist climb of a wall that WAS taller than me, and some very poor navigation to boot.
I was utterly wrecked afterwards, felt a bit queasy about food, and had to put my coat and hat on and shivered/snoozed in the car. Perhaps it might have been more prudent to have had a day's recovery instead...
As it was, I did numbers 1-3 very slowly, then started heading home via 10, 9, then 13-16. Much teetering and slipping in places, an alpinist climb of a wall that WAS taller than me, and some very poor navigation to boot.
I was utterly wrecked afterwards, felt a bit queasy about food, and had to put my coat and hat on and shivered/snoozed in the car. Perhaps it might have been more prudent to have had a day's recovery instead...
Friday Sep 19, 2008 #
Note
(sick)
I knew that this was coming - courtesy of Jamie. 'Run'ning to and from the bathroom all night...
Tuesday Sep 16, 2008 #
Intervals intervals 23:00 [5] 4.0 km (5:45 / km) +20m 5:37 / km
ahr:153 max:174 shoes: Asics Gel-Trail Attack WR
FVO Intervals - I made it there this week! 12 x 1 minute on, 1 minute off, around the loch. Total muddy splatter fest, fan-tastic stuff. Worries about being too tight after last night's circuits were unfounded. I felt pretty fluid and easy, to be honest; my lungs were OK, but I couldn't quite make the legs move fast enough. That put me at just about the same pace as Ben Stevenson, and consistent all the way through the set. Jamie was way off the front, of course, with no Rosco to give him a hard time - next week!
So - need to work on that leg speed. Effort level was really a 4.5...
So - need to work on that leg speed. Effort level was really a 4.5...
Running warm up/down 30:00 3.5 km (8:34 / km) +10m 8:27 / km
shoes: Asics Gel-Trail Attack WR
Aroond the uni loch / green meadow (incredible algae - I tried to write "bum" in it with my finger but my Pond Graffiti only lasted for about 0.001s) before and after the intervals, with the usual drills before the set. Splish splosh through the mud, ah, such fun, the simple pleasures in life...
Monday Sep 15, 2008 #
Strength training (Circuits) 1:15:00
The all-new FVO circuits session, hosted by our very own Mr Inman! 13 of us turned up ready to be bent and mangled into a pulp. Courtesy of some masterly forethought by Jase, though, we started off with 30 minutes (45 minutes with explanations) of Pilates exercises.
Ah, thought everyone. Easy life. Not so. Those muscles are those ones that are going to hurt most come Wednesday! Good stuff - my brain had forgotten some of the moves and my body had forgotten all the rest. Ouch.
A quick break and then 30 minutes of proper runners' circuits, burning those core muscles into a cinder. Well, when we weren't laughing at each other doing the crab walk. It's harder than it looks, folks.
Great session, great banter - thanks, Jase!
Ah, thought everyone. Easy life. Not so. Those muscles are those ones that are going to hurt most come Wednesday! Good stuff - my brain had forgotten some of the moves and my body had forgotten all the rest. Ouch.
A quick break and then 30 minutes of proper runners' circuits, burning those core muscles into a cinder. Well, when we weren't laughing at each other doing the crab walk. It's harder than it looks, folks.
Great session, great banter - thanks, Jase!
Sunday Sep 14, 2008 #
Running (Road) 48:55 [3] 10.0 km (4:54 / km) +155m 4:32 / km
ahr:145 max:156 shoes: Asics Gel Landreth 3
I was supposed to be racing today, at the Comrie Hills Relay, but had a duff night's sleep and woke up with a throat that felt as if I'd been gargling razor blades, so it wasnae on the cards. Which was a git, as it was a lovely morning and I really fancied the race. Bah, humbug, etc.
Exercise for the day looked as if it was going to be restricted to spending over an hour hacking my way through the lawn/jungle; it was certainly enough to send me to sleep in the armchair for an hour and a half! When I woke up, though I felt that I had to go out and do something, so I went for a slow trundle to BrOfA and back (out via the main road, though I didn't bump into Mad Walking Lady, much to my surprise, and back via the old glen road). Didn't feel too bad but no doubt I will now be struck down by the full force of the lurgh. Bring it on, germs!
Exercise for the day looked as if it was going to be restricted to spending over an hour hacking my way through the lawn/jungle; it was certainly enough to send me to sleep in the armchair for an hour and a half! When I woke up, though I felt that I had to go out and do something, so I went for a slow trundle to BrOfA and back (out via the main road, though I didn't bump into Mad Walking Lady, much to my surprise, and back via the old glen road). Didn't feel too bad but no doubt I will now be struck down by the full force of the lurgh. Bring it on, germs!
Saturday Sep 13, 2008 #
Hill walking 1:30:00 [1] 8.5 km (10:35 / km) +440m 8:25 / km
Beccy was working all day so I had to take Jamie out of her hair for a bit, and since Janine was still feeling under the weather but needed to get some fresh air, we three went for a wee stroll up Dumyat. Not brilliant weather but, hey, the air was duly fresh, and the chat was good. Nice to be out in such good company!
On the down side, Jamie is definitely getting heavier, my heel was sore, and those cheap boots that were oh-so comfy with their spacious heel before the op are now too big, and always give me a stonking great blister. Very soon they are going to become garden ornaments.
On the down side, Jamie is definitely getting heavier, my heel was sore, and those cheap boots that were oh-so comfy with their spacious heel before the op are now too big, and always give me a stonking great blister. Very soon they are going to become garden ornaments.
Friday Sep 12, 2008 #
Running (Trail) 42:56 [2] 7.69 km (5:35 / km) +200m 4:56 / km
ahr:141 max:156 shoes: Asics Gel-Trail Attack WR
Managed to crawl out for a trundle after a full day in front of the computer. Not really sure if it was a good idea - I had a bit of a sore throat and was generally feeling a bit lacklustre. Beccy has finally succumbed to Jamie's grotty cold, and methinks I am trying to fight it off.
Anyway, the run (up to the Gathering Stane along some very muddy paths) was pants; the HR was far too high for the feeble pace I was able to manage. More worryingly, my achilles was a bit painful; that's the first time it has been sore in ages, so maybe the run on Weds evening post lunchtime circuits was one training session too far. Looks like I'll still have to watch it with the achilles for a while. Bloody surgeon probably stuck it back on with double-sided sticky tape.
Anyway, the run (up to the Gathering Stane along some very muddy paths) was pants; the HR was far too high for the feeble pace I was able to manage. More worryingly, my achilles was a bit painful; that's the first time it has been sore in ages, so maybe the run on Weds evening post lunchtime circuits was one training session too far. Looks like I'll still have to watch it with the achilles for a while. Bloody surgeon probably stuck it back on with double-sided sticky tape.
Thursday Sep 11, 2008 #
Note
(rest day)
Oh oh, working lunch, 2 glasses of wine to accompany... so much better than going out for a run. Oh, and my legs ache.
Wednesday Sep 10, 2008 #
Intervals intervals 25:20 [5] 4.8 km (5:17 / km)
ahr:160 max:176
Time to make up for yesterday. Following in JonX's footsteps, I headed to the uni track to put in 2 sets of 6 x 400m, going off every 2 mins, with a 2 min rest between sets.
Times: 79, 78, 78, 77, 78, 78; then 78, 79, 78, 79, 79, 78.
Chuffed that I managed to stay under 80s/lap for the entire session, that target kept me going from about #8 onwards. I felt as if I was struggling come #9, scraped through #10, just about keeled over on #11, but by jaysus was going to get #12 in sub-80 if it killed me. It didn't, but I nearly barfed. Must have been a quality session.
Track is so much more fun in the sun, although so much less fun on yer tod. Once again I had support from the stalls (the Falkirk football shed next to the track). Next week I'll charge for tickets.
Times: 79, 78, 78, 77, 78, 78; then 78, 79, 78, 79, 79, 78.
Chuffed that I managed to stay under 80s/lap for the entire session, that target kept me going from about #8 onwards. I felt as if I was struggling come #9, scraped through #10, just about keeled over on #11, but by jaysus was going to get #12 in sub-80 if it killed me. It didn't, but I nearly barfed. Must have been a quality session.
Track is so much more fun in the sun, although so much less fun on yer tod. Once again I had support from the stalls (the Falkirk football shed next to the track). Next week I'll charge for tickets.
Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
Some laps at a jog, then drills, before the session, and then a couple of more laps and some sprints to warm down. Stretched out my rather tight left calf thereafter. Don't want to do a Rosco (tough luck, amigo).
Orienteering 47:19 [2] 5.4 km (8:46 / km)
shoes: Asics Gel-Trail Attack WR
WEE, Laigh Hills. When was the last time I did two sessions in one day? Well, this was hardly a session, my legs were utterly dead. It sort of felt like I'd had a proper session down the pub all afternoon. Shuffle shuffle! I occasionally broke into a jog but that was about it. Which was a shame, because Rog had managed to conjure up some decent route choices from a very limited map. Optimum run distance was at least a km longer than the direct line. It was also a shame to be going so slowly because it was a proper minging night, and there's nothing more perversely pleasing than running hard in the pouring rain.
Being proper old school I had brought map bags with me, which meant that I finished the course with a still-readable map rather than the interesting papier mache objects that most squelched home with, hee hee...
Being proper old school I had brought map bags with me, which meant that I finished the course with a still-readable map rather than the interesting papier mache objects that most squelched home with, hee hee...
Tuesday Sep 9, 2008 #
Note
(rest day)
Not allowed to go to intervals.
Monday Sep 8, 2008 #
Cycling (Road) 1:38:21 [3] 45.37 km (27.7 kph) +220m
ahr:130 max:154 shoes: SPDs
Someone woke up in a Deep Blue Funk today, and it was me. Severely loaded under the weight of responsibility and the prospect of two full months of frantically trying to rescue a work project that is already so late that it is starting to decompose, when all I want to do is go climb mountains, head off on the motorbike, sail around Scotland... anyway, I was a right grumpy git, and the only answer was to abuse my lunch break 1 hour window with a nice long cycle.
I pumped up the tyres to 115psi and within 10 minutes was regretting it. Gods, the roads around Dunblane are cr*p. By the time I'd cycled along the back road to Ruskie, my teeth had all jarred out. Then I hit the Aberfoyle/Thornhill road. Dear. God. An obstacle course of craters, gravel, cars whose suspension had collapsed and, of course, lovely Autumn muck all over the "road". By the time I got home, I think that three of my lower discs had compacted into one.
Ah. Great to be back out on the bike. I hear that Lance Armstrong is ditching his zimmer and signing up to do Le Tour again next year. Well, if he thinks he's going to win, he'll have to beat ME first hahahahahaha!!
I pumped up the tyres to 115psi and within 10 minutes was regretting it. Gods, the roads around Dunblane are cr*p. By the time I'd cycled along the back road to Ruskie, my teeth had all jarred out. Then I hit the Aberfoyle/Thornhill road. Dear. God. An obstacle course of craters, gravel, cars whose suspension had collapsed and, of course, lovely Autumn muck all over the "road". By the time I got home, I think that three of my lower discs had compacted into one.
Ah. Great to be back out on the bike. I hear that Lance Armstrong is ditching his zimmer and signing up to do Le Tour again next year. Well, if he thinks he's going to win, he'll have to beat ME first hahahahahaha!!
Sunday Sep 7, 2008 #
Event: SOL 4
Orienteering race 1:15:12 [3] 9.42 km (7:59 / km) +150m 7:24 / km
ahr:149 max:164 shoes: Silva K80 dobs
SOL4, Loch Vaa, M35L. Ah, Loch Vaa. Scene of many a high high and low low. You can work out for yourself which were have occurred most frequently in my personal history of orienteering there.
Mindful of the fact that it is always my wont here to run myself into complete loss of map contact without any hope of relocation before sunset - and given the fact that I have been navigating in a very Quixotic manner of late (or, at least, in the manner of his chosen form of transport) - I set off at the sort of pace that even I could navigate at. After 30 seconds of that, I decided to risk actually moving forward. I was sloooooooow. But I was also pretty accurate and stayed in near constant map contact. Sure, I was slow through the controls, and hesitated in the circles, but I only made a couple of 90s fluffs and was pretty happy when I finished. I wasn't surprised to be 15 mins down in 5th place. Sadly, due to the dearth of M35 runners, 5th place also equated to dead last, which was a tad disheartening. OK, so I could have run a lot faster and, in retrospect, I could have run just a bit faster and still been able to navigate well, but for once I was trying to walk before I could run. Och well. Good craic in the tea shop afterwards to finish off what was a very convival weekend.
Mindful of the fact that it is always my wont here to run myself into complete loss of map contact without any hope of relocation before sunset - and given the fact that I have been navigating in a very Quixotic manner of late (or, at least, in the manner of his chosen form of transport) - I set off at the sort of pace that even I could navigate at. After 30 seconds of that, I decided to risk actually moving forward. I was sloooooooow. But I was also pretty accurate and stayed in near constant map contact. Sure, I was slow through the controls, and hesitated in the circles, but I only made a couple of 90s fluffs and was pretty happy when I finished. I wasn't surprised to be 15 mins down in 5th place. Sadly, due to the dearth of M35 runners, 5th place also equated to dead last, which was a tad disheartening. OK, so I could have run a lot faster and, in retrospect, I could have run just a bit faster and still been able to navigate well, but for once I was trying to walk before I could run. Och well. Good craic in the tea shop afterwards to finish off what was a very convival weekend.
Saturday Sep 6, 2008 #
Event: 11-Person Relay
Orienteering race 13:45 [4] 2.2 km (6:15 / km)
ahr:165 max:173 shoes: Silva K80 dobs
11-person relay, Loch Vaa. I was bumped to run Jack B's leg 3 Orange for the first team at the last minute, courtesy of some ludicrous pedantry that saw a last-minute decision to make juniors who had trained on the area over the summer non-competitive for this family fun event. Obviously the juniors shouldn't have been allowed to take part in this important family fun event because they would have a HUGE advantage over everyone else who has also probably run here a gazillion times in the past. Nice one, Mr Jobsworth.
Whoops, danger of me morphing into Forest Grump!
N-E-way... my Orange was very pleasant, very easy, and very short. Not exactly a challenge. It's a shame that the weather was a bit dour, as it dampened the general sunny socialising that would have made up for the decidedly brief amount of exercise. I did have a nice 30s or so to chat to the changeover marshal whilst waiting for Euan to turn up, though! He did rather make up for it by absolutely killing everyone else on the Green.
Top cakes on sale in memory of Eric Langmuir, who was Mr Mountaincraft and a personal hero.
Whoops, danger of me morphing into Forest Grump!
N-E-way... my Orange was very pleasant, very easy, and very short. Not exactly a challenge. It's a shame that the weather was a bit dour, as it dampened the general sunny socialising that would have made up for the decidedly brief amount of exercise. I did have a nice 30s or so to chat to the changeover marshal whilst waiting for Euan to turn up, though! He did rather make up for it by absolutely killing everyone else on the Green.
Top cakes on sale in memory of Eric Langmuir, who was Mr Mountaincraft and a personal hero.
Thursday Sep 4, 2008 #
Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
ahr:125 max:150 shoes: Walsh PB Extremes
Easy jog around Trevor's famous patented FVO Polmaise multi-terrain time trial course with the posse of eager triallists, putting out the controls and mini-kites to mark the route. Not that that stopped SOME people getting lost... tsk tsk, call themselves orienteers... :-P. Actually, it's more likely that it just shows the effect of oxygen debt!
Running race (Time trial) 24:52 [5] 4.91 km (5:04 / km) +250m 4:02 / km
ahr:168 max:175 shoes: Walsh PB Extremes
Trevor's fantabulous multi-terrain time trial at Polmaise. What a jolly wheeze. Great idea, Trevor! The course was:
1) Fast flat on track
2) steady gradient ascent on track
3) short steep ascent on track
4) shallow descent through terrain
5) shallow ascent through terrain
6) fast descent on rutted muddy path
7) flattish terrain
8) fast descent on difficult muddy paths to start.
Mindful that I had two laps to do I set off at a pace that I thought I could maintain, only to be caught up by Roger and Ross (who'd started about 15 and 30s behind me) by #1! Nor could I see JonX who'd started 20s ahead of me. Oh dear. Are they going too fast, or am I going too slow? Well - I've run enough races over the years to be good at pace judgement by now, so stick to the plan.
I went steadily uphill, really got into the terrain and loved the descents on the paths. I hadn't felt that fluid at the start - nothing like as swift as I felt last night - but was going OK. My pace judgement was pretty good, as on the second lap I put in very similar splits and didn't fade at all; slightly slower on the initial flat bit but as good uphill and very similar on the descents, despite being a little held up by Stalker who was moving v swiftly and thus hard to get past! Had a slight ankle tweak just near the bottom which slowed me down slightly but there was no pain afterwards so it's OK.
Pretty happy with my time, on track with where I expected to be. Roll on a decent winter and let's see the times come down.
Postscript - analysing the splits, whilst I am still well off the pace on the flat and the uphills, I can hold my own well on the downhills, even through terrain. Need to work on strength!
1) Fast flat on track
2) steady gradient ascent on track
3) short steep ascent on track
4) shallow descent through terrain
5) shallow ascent through terrain
6) fast descent on rutted muddy path
7) flattish terrain
8) fast descent on difficult muddy paths to start.
Mindful that I had two laps to do I set off at a pace that I thought I could maintain, only to be caught up by Roger and Ross (who'd started about 15 and 30s behind me) by #1! Nor could I see JonX who'd started 20s ahead of me. Oh dear. Are they going too fast, or am I going too slow? Well - I've run enough races over the years to be good at pace judgement by now, so stick to the plan.
I went steadily uphill, really got into the terrain and loved the descents on the paths. I hadn't felt that fluid at the start - nothing like as swift as I felt last night - but was going OK. My pace judgement was pretty good, as on the second lap I put in very similar splits and didn't fade at all; slightly slower on the initial flat bit but as good uphill and very similar on the descents, despite being a little held up by Stalker who was moving v swiftly and thus hard to get past! Had a slight ankle tweak just near the bottom which slowed me down slightly but there was no pain afterwards so it's OK.
Pretty happy with my time, on track with where I expected to be. Roll on a decent winter and let's see the times come down.
Postscript - analysing the splits, whilst I am still well off the pace on the flat and the uphills, I can hold my own well on the downhills, even through terrain. Need to work on strength!
Wednesday Sep 3, 2008 #
Orienteering race 46:01 [3] 4.3 km (10:42 / km)
shoes: Walsh PB Extremes
WEE at Polmaise, courtesy of Trevor, and Francis who kindly offered to look after Jamie whilst I went out for a run. He was asleep when I left but this was probably not a great idea as when he woke up later neither his mum nor his dad was around... cue one teary-eyed toddler when I got back. Many thanks to all for holding the fort until I returned!
Things started out well as I headed off to #1, the legs felt terrific and faster than they have for ages. I then pounded on to #2 and found myself at #5. Ah. It WAS on the line to #2, but it was a stupid mistake. Things went rapidly downhill from there. Way more tracks than I could see on the map, and ones I expected weren't there. My compass appeared to completely contradict every move I made (and rightly so). About the only one I got bang on was #7, which was a shame as I then had hopes for #8, which I wasted years on, just trying to bash a way through the brambles and each time ending up like Steve McQueen and his motorbike on the barbed wire in The Great Escape. There was no escape. In the end I went around, bloodied and very very late. Brackenfest to #9 to add insult to (actual) injury.
Plus points: the legs felt terrific!
Minus points: I orienteered like a donkey. And a senile one at that.
Things started out well as I headed off to #1, the legs felt terrific and faster than they have for ages. I then pounded on to #2 and found myself at #5. Ah. It WAS on the line to #2, but it was a stupid mistake. Things went rapidly downhill from there. Way more tracks than I could see on the map, and ones I expected weren't there. My compass appeared to completely contradict every move I made (and rightly so). About the only one I got bang on was #7, which was a shame as I then had hopes for #8, which I wasted years on, just trying to bash a way through the brambles and each time ending up like Steve McQueen and his motorbike on the barbed wire in The Great Escape. There was no escape. In the end I went around, bloodied and very very late. Brackenfest to #9 to add insult to (actual) injury.
Plus points: the legs felt terrific!
Minus points: I orienteered like a donkey. And a senile one at that.
Tuesday Sep 2, 2008 #
Running intervals (Track) 27:37 [5] 5.0 km (5:31 / km)
ahr:156 max:175 shoes: Asics Gel Landreth 3
It's been ages since I did any speed work. Time to find out where I'm at...
...hmm, at the back of the field, it seems. Oh dear. Filled with enthusiasm for some proper training again, I decided that my lunch break should be spent doing 5 x 1km at the track rather than sitting on my bum in front of the computer. Perhaps it would have been better for my ego had I decided to stay slumped in front of a screen.
I think I've forgotten how to run quickly. The legs certainly didn't feel up to it. I plumped for the old Meadows session: 5 x 1km, off every six minutes. I used to knock in 3m5-3m10s when I was fit (although rumour had it that it wasn't quite the full 1000m). My times today were:
3:35, 3:33, 3:36, 3:39 and 3:37. Not impressive, and definitely a backward step from where I was this time last year, but then I had no base of fitness and got myself injured. The only was is up now!
...hmm, at the back of the field, it seems. Oh dear. Filled with enthusiasm for some proper training again, I decided that my lunch break should be spent doing 5 x 1km at the track rather than sitting on my bum in front of the computer. Perhaps it would have been better for my ego had I decided to stay slumped in front of a screen.
I think I've forgotten how to run quickly. The legs certainly didn't feel up to it. I plumped for the old Meadows session: 5 x 1km, off every six minutes. I used to knock in 3m5-3m10s when I was fit (although rumour had it that it wasn't quite the full 1000m). My times today were:
3:35, 3:33, 3:36, 3:39 and 3:37. Not impressive, and definitely a backward step from where I was this time last year, but then I had no base of fitness and got myself injured. The only was is up now!
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Gel Landreth 3
Laps, drills, sprints, generally trying to look professional for the voyeurs looking on from the brand new football centre next to the track.