Training Log Archive: bradcIn the 30 days ending Jun 30, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » 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 Jun 30, 2009 #
Running (Hill run) 1:07:25 11.89 km (5:40 / km) +415m 4:50 / km
ahr:155 max:174
A very pleasant evening for a run, and since it was intervals night it really had to be a hard run at that.
Louise, Ross and I set off around the loch for a wee warm up, then at Geddes House Ross and I took ourselves off up t'hill whilst Louise sensibly stayed in the cool of the trees! I set the pace up to Witches' Crag, by which point we both looked like we'd been swimming - it was a tad humid. I wheezed to Ross to "lead on, Macduff" and then hung onto his coat tails, overheating, up to the bog, by which point I was 15m behind and expiring. He then let rip and left me in his wake! We dripped at the top. The best bit of hill running, of course, is the downhill bit, so we stretched out for a bit of free running and tromped down along the ridge at a smooth gallop.
Progress along the side of the reservoir was gentle whilst my legs got their breath back, then we held a nice pace down the road back to the uni. A great workout, thanks, Ross! I love hills.
Louise, Ross and I set off around the loch for a wee warm up, then at Geddes House Ross and I took ourselves off up t'hill whilst Louise sensibly stayed in the cool of the trees! I set the pace up to Witches' Crag, by which point we both looked like we'd been swimming - it was a tad humid. I wheezed to Ross to "lead on, Macduff" and then hung onto his coat tails, overheating, up to the bog, by which point I was 15m behind and expiring. He then let rip and left me in his wake! We dripped at the top. The best bit of hill running, of course, is the downhill bit, so we stretched out for a bit of free running and tromped down along the ridge at a smooth gallop.
Progress along the side of the reservoir was gentle whilst my legs got their breath back, then we held a nice pace down the road back to the uni. A great workout, thanks, Ross! I love hills.
Monday Jun 29, 2009 #
Running (Road and trail) 56:31 [4] 12.27 km (4:36 / km) +90m 4:27 / km
ahr:154 max:164 shoes: Nike Air Pegasus 25
Lunchtime run from in Livingston. Tried to push along a bit; not really sure that I managed to do so! From the AIC headed up to Bellsquarry and the Linhouse circuit. 60/40 trail/road. Knee felt fine - think that I've cracked it now.
Stretching warm up/down 5:00 [0]
Sunday Jun 28, 2009 #
Note
(rest day)
Unplanned. Faced with the offer of orienteering at both Beecraigs and Stirling, we managed to attend neither.
Saturday Jun 27, 2009 #
Running (Trail) 43:35 [3] 9.15 km (4:46 / km) +203m 4:17 / km
ahr:148 max:164 shoes: Nike Air Pegasus 25
Pressed for time, even at the weekend - just managed to squeeze in a trot from home to the golf course, up the Sherrifmuir Rd to the monument and back. Felt pretty good.
Friday Jun 26, 2009 #
Note
(rest day)
Travelling.
Thursday Jun 25, 2009 #
Running (Hilly road) 1:00:05 8.06 km (7:27 / km) +400m 5:58 / km
ahr:127 max:146 shoes: Asics Gel Landreth 3
Tempted out to run up to La Bastille again, by Derek, a bloke I know who's also attending the event in Grenoble. He's 50ish and slow but he kept jogging all the way up, good for 'im. I barely broke a sweat! Took a long windy path route up, with no steps, and came back down the road. Very easy. Knee a bit sore after two days on tarmac.
Wednesday Jun 24, 2009 #
Running (Hilly road) 34:50 [3] 6.5 km (5:22 / km) +290m 4:23 / km
ahr:143 max:167 shoes: Asics Gel Landreth 3
In Grenoble, just time for a wee jaunt out between arriving at the hotel and heading out for a working dinner.
Hot! Pretty dehydrated after the day of travelling, so I felt extremely sluggish, but somehow still found myself at the base of the climb up to La Bastille and thought "what the hell". Gratifyingly I set out on the climb just behind a young fit looking bloke who shot off, only to come back to me after 5 minutes and then disappear in my wake as I ground my way up the steep path, sweat dripping in all directions. There were several other runners out - as well as all the walking touristas - but they all seemed to be coming the other direction... as I quickly discovered, going clockwise around the loop meant that I found myself running up several flights of steps, whilst on the way down I was pounding down nice smooth tarmac roads. So, anti-clockwise next time, then, you live and learn.
Very dehydrated afterwards, so within two sips of beer in the restaurant my French became very innovative. Thankfully the waitress compensated for my appalling pronunciation and we didn't end up with the beef testicles and sheep eyeballs dipped in raw sewage that I had no doubt ordered. Although, being in France, they would still have been exquisitely prepared...
Hot! Pretty dehydrated after the day of travelling, so I felt extremely sluggish, but somehow still found myself at the base of the climb up to La Bastille and thought "what the hell". Gratifyingly I set out on the climb just behind a young fit looking bloke who shot off, only to come back to me after 5 minutes and then disappear in my wake as I ground my way up the steep path, sweat dripping in all directions. There were several other runners out - as well as all the walking touristas - but they all seemed to be coming the other direction... as I quickly discovered, going clockwise around the loop meant that I found myself running up several flights of steps, whilst on the way down I was pounding down nice smooth tarmac roads. So, anti-clockwise next time, then, you live and learn.
Very dehydrated afterwards, so within two sips of beer in the restaurant my French became very innovative. Thankfully the waitress compensated for my appalling pronunciation and we didn't end up with the beef testicles and sheep eyeballs dipped in raw sewage that I had no doubt ordered. Although, being in France, they would still have been exquisitely prepared...
Tuesday Jun 23, 2009 #
Running (Road and trail) 50:54 [3] 9.84 km (5:10 / km) +115m 4:53 / km
ahr:146 max:156 shoes: Nike Air Pegasus 25
Just ticking the box today.
Monday Jun 22, 2009 #
Cycling (Road) 1:01:28 [2] 23.55 km (23.0 kph) +205m
ahr:128 max:162 shoes: SPDs
Cycle commute from Linlithgow - Livingston.
Feeling a bit tired and with a slightly achey back this morning so I opted for the longer but flatter route via Torphicen, unfortunately into a sturdy westerly. Once in Bathgate I hopped onto cycle route 75: a bit circuitous and with a lumpy surface, but it was a pleasantly quiet interlude from the busier roads on this route. And, variety is the spice of life, etc.! It all seemed to take quite a while though...
Feeling a bit tired and with a slightly achey back this morning so I opted for the longer but flatter route via Torphicen, unfortunately into a sturdy westerly. Once in Bathgate I hopped onto cycle route 75: a bit circuitous and with a lumpy surface, but it was a pleasantly quiet interlude from the busier roads on this route. And, variety is the spice of life, etc.! It all seemed to take quite a while though...
Cycling (Road) 41:13 [3] 16.7 km (24.3 kph) +215m
ahr:139 max:163 shoes: SPDs
Return trip after work, straight back over the hill this time (with a minor and only partial attempt at a cut-off in Livi in an attempt to save every second so that I could make it back in time for the train!). Westerly wind still quite strong but not such a problem in this direction.
Sunday Jun 21, 2009 #
Running (Easy run) 48:09 [2] 8.52 km (5:39 / km) +185m 5:06 / km
ahr:139 max:161 shoes: Asics Gel-Trail Attack WR
Lunchtime easy jaunt from the house after a morning in the garden, hands still vibrating after strimming the wilderness!
My back was a bit sore from yesterday's short road trot and from lugging a heavy petrol strimmer, so I wasn't feeling up for this, but I was glad I dragged myself out even if only for an easy trundle. I pootled up through the woods at the back of the house, down to the path along the east side of the golf course, down to and over the pipe bridge, up and over the hill towards Keir r/b but heading straight on to catch the right of way, briefly along the road to Kippenross, then along the river and up through the field of knee-high grass (lovely!) to the Darn Path and home. Not as humid as yesterday but pretty warm - 22C, mmm, I like summer.
My back was a bit sore from yesterday's short road trot and from lugging a heavy petrol strimmer, so I wasn't feeling up for this, but I was glad I dragged myself out even if only for an easy trundle. I pootled up through the woods at the back of the house, down to the path along the east side of the golf course, down to and over the pipe bridge, up and over the hill towards Keir r/b but heading straight on to catch the right of way, briefly along the road to Kippenross, then along the river and up through the field of knee-high grass (lovely!) to the Darn Path and home. Not as humid as yesterday but pretty warm - 22C, mmm, I like summer.
Saturday Jun 20, 2009 #
Running (Easy run) 33:21 [3] 5.87 km (5:41 / km) +280m 4:35 / km
ahr:143 max:160 shoes: Inov8 RocLite
After a morning wandering around Murray Royal Hospital in Perth with Beccy and Jamie in a backpack (not Beccy!), doing a bird survey, and a nice lunch, I just had time to grab a short jog around Kinnoull Hill before they got bored. A bit too soon after lunch, boip. Very humid again too.
Running (Road and trail) 30:19 [3] 6.45 km (4:42 / km) +120m 4:18 / km
ahr:151 max:164 shoes: Nike Air Pegasus 25
Mostly roads. 6pm run over Holme Hill, thru Laighills and up to the High School to see if I could meet up with Josie's walking party on their way from Doune to Ashfield; no joy, so I went straight home. Felt sprightlier than I did earlier.
Time to shower, change and head to Ashfield in time to greet Josie's throng home and join in the party!
Time to shower, change and head to Ashfield in time to greet Josie's throng home and join in the party!
Friday Jun 19, 2009 #
Running (Trail) 59:50 [3] 10.78 km (5:33 / km) +315m 4:51 / km
ahr:149 max:171 shoes: Asics Gel-Trail Attack WR
A heavy-legged saunter around Beecraigs en route home after work, from the Scottish Korean War Memorial. Never really got going.
Wednesday Jun 17, 2009 #
Gym (Cross-trainer) 30:00 [3] 6.04 km (4:58 / km)
ahr:150 max:165
Chucking it down today, and I'm trying not to push the knee by running too much yet - so a trip to the gym was in order. Tried quite hard on this session.
Gym (Strength training) 25:00 [2]
Not in any danger of breaking the machines with feats of explosive strength...
Tuesday Jun 16, 2009 #
Running (Road and trail) 51:43 10.85 km (4:46 / km) +245m 4:17 / km
ahr:151 max:166 shoes: Nike Air Pegasus 25
Lunchtime run along the Darn Path, up the hill to Pisgah, straight up Sherrifmuir Road to the monument, Gathering Stane and back via the northern loop. Felt fine. Paths all a bit mucky, but not as bad as you'd expect after the recent torrential downpours; the ground really had dried out in June. Knee twingeing a little at the end but no problem. On the mend. A very humid day!
Monday Jun 15, 2009 #
Note
(rest day)
Knee not great. Had planned to get my body to burn off some calories by working to replenish the pint of blood that I wanted to donate today, but I was thwarted: I had a window of an hour before I had to leave to pick up Jamie from the nursery, and after a quick-moving queue all seemed on target, but once I reached the bed and was all ready to go things all ground to a halt because the two nurses were busy elsewhere. After 15 minutes of lying there I had to apologise and go. Good old NHS.
Sunday Jun 14, 2009 #
Orienteering race (Long-O) 1:10:33 [4] ** 10.62 km (6:39 / km) +445m 5:30 / km
ahr:156 max:168 spiked:7/7c shoes: Walsh PB Trainer Ultra
Ochils Long-O, short course (9km +480m). Still being cautious with my bad left knee, so I didn't want to be out for much more than an hour. Nice and runnable terrain, in the main, so I was able to move along steadily and not have to walk much - a long way off fell-race speed but as good as I go with a map in my hand! Felt reasonably strong, and was happy with all route choices bar one which might have been a couple of mins off optimum. The ground was pretty hard too, so the blisters that I managed to get on my heel and on the sole of my foot would have been much worse had I been running for a lot longer.
Good chat afterwards and free cake from Jethro to tide us over until the BBQ at Dave's. So, yes, FVO really is a socialising club with an orienteering problem.
Good chat afterwards and free cake from Jethro to tide us over until the BBQ at Dave's. So, yes, FVO really is a socialising club with an orienteering problem.
Saturday Jun 13, 2009 #
Running 41:49 7.32 km (5:43 / km) +186m 5:04 / km
ahr:135 max:151 shoes: Asics Gel-Trail Attack WR
Nice & easy Gathering Stane loop with Jase, chatting pace. Surprisingly warm work!
Friday Jun 12, 2009 #
Gym (Cross-trainer) 45:00 [3] 8.0 km (5:38 / km)
ahr:145 max:159
A wee steady sesh on the cross-trainer on the way home.
Thursday Jun 11, 2009 #
Running (Easy run) 1:02:00 [2] 8.6 km (7:13 / km)
shoes: Inov8 RocLite
A very pleasant easy jog out from Rog & Dawn's in Braco, on a gorgeous evening. Felt decidedly creaky on the way out (running the loop anti-clockwise this time), then warmed up and was perfectly happy until about 50 mins when my left knee started to feel a bit gippy... it survived until the road at 58 mins, at which point the pain got sharp, so I stopped and tried to get it tracking right. That got me to within 20 yards of the house! Hmph. Some way off 100%, it seems.
A lovely mix of trail, grassy field, heather and woodland. Scotland in miniature.
A lovely mix of trail, grassy field, heather and woodland. Scotland in miniature.
Wednesday Jun 10, 2009 #
Running 1:00:00 [2] 7.0 km (8:34 / km)
shoes: Nike Air Pegasus 25
Hanging controls for the WEE at Laighills, and collecting some in afterwards. Surprisingly warm work. Heart rate (and blood pressure) significantly raised when unfankling controls (apologies to anyone within earshot).
Tuesday Jun 9, 2009 #
Running (Road and trail) 53:43 [2] 8.43 km (6:22 / km) +90m 6:03 / km
ahr:137 max:159 shoes: Nike Air Pegasus 25
Jogged home - Laighills, jogged around the long course, then jogged to the nursery.
First attempt at a run in 16 days; legs felt as if they were on backwards, but couldn't see the treacle that they were clearly running through (and that was getting stuck in my lungs). Left knee a little gippy walking back from the nursery, hmm, maybe not 100% yet.
First attempt at a run in 16 days; legs felt as if they were on backwards, but couldn't see the treacle that they were clearly running through (and that was getting stuck in my lungs). Left knee a little gippy walking back from the nursery, hmm, maybe not 100% yet.
Monday Jun 8, 2009 #
Cycling (Road) 46:21 [3] 17.93 km (23.2 kph) +295m
ahr:145 max:170 shoes: SPDs
Unsure that my broken bits are up to running yet, but maybe a cycle... so cue my first train/cycle commute in ages. Hard work to get up and out to catch the 0708 train to Linlithgow, but it was a lovely morning to be on two wheels. I felt reasonably strong up the hills, but did tire a bit towards the end of the ride; lack of fitness there. The heel, back and knee all held together, though, which was great.
Cycling 43:52 [3] 17.86 km (24.4 kph) +220m
ahr:149 max:174 shoes: SPDs
And the return route, after work, from Livingston to Linlithgow back over Cairnpapple. The route profile is basically one big hump weighted towards the Linlithgow end, with a couple of minor bobbles and a long tail at the Livi end, so it makes for a more gradual attack on the return but the wind never helps! It's also a higher starting point. Seems to take forever to get to the top though. Today I had a headwind but my legs felt good and the views from the top stretched all the way east to the Bass Rock. Grand.
Monday Jun 1, 2009 #
Note
(injured) (rest day)
I managed to cadge a lift on an early sailing back to Mallaig, on the community "Spanish John" landing craft, with the plan of driving the 65 miles around to the head of Glen Dessary, from where I was to launch an assault of Sgurr na Ciche and its two neighbours - a good walk. Unfortunately my right achilles was pretty sore, so I thought I'd try on my boots - arrrghh! Sore sore sore.
So, not a blister. Suddenly that sharp pain seemed very familiar. Just like it felt like when I was recovering after the heel surgery. I must have pushed it too far. Sigh. Ice ice ice and rest rest rest. That'll be the end of the walking then.
Drove home. Tried to get out of the car. Back seized. Oh well, if I'm going to be crocked, I might as well be completely crocked.
So, not a blister. Suddenly that sharp pain seemed very familiar. Just like it felt like when I was recovering after the heel surgery. I must have pushed it too far. Sigh. Ice ice ice and rest rest rest. That'll be the end of the walking then.
Drove home. Tried to get out of the car. Back seized. Oh well, if I'm going to be crocked, I might as well be completely crocked.