Training Log Archive: bradcIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Running (Hilly) 57:16 [2] 8.9 km (6:26 / km) +260m 5:37 / km
ahr:140 max:157 shoes: Walsh PB Trainer Ultra
A very, very slow and heavy-legged jog around and over the crags at North Third reservoir whilst B&J did some bird counting. Gosh this was hard work; my legs felt completely empty. The track was in a very bad condition, so that didn't help, but I'm not sure that I could have stretched out even if it was better! A contrast to having felt pretty good yesterday. Not enough recent training - ok, so I'm getting a cold too, but even so...
Anyway, whilst there I checked out report that North Third would no longer be usable due to having been half-felled, but it turned out that only the block of wood nearest the usual starting place has gone; the vague bit that we usually run out through. It's probably still usable as an area for small races.
Anyway, whilst there I checked out report that North Third would no longer be usable due to having been half-felled, but it turned out that only the block of wood nearest the usual starting place has gone; the vague bit that we usually run out through. It's probably still usable as an area for small races.
Friday Jan 30, 2009 #
Running (Fartlek) 40:00 [4] 9.25 km (4:19 / km) +150m 4:00 / km
ahr:160 max:172 shoes: Asics Gel Landreth 3
Lunchtime run in Livingston (but not with FraserP - whose office is just down the road. Must try harder to meet up for a run!)
Generally feeling a bit jaded with running et al, so I decided to spice it up a bit by making the run a fartlek session. Good move, I enjoyed it; pushed hard and varied the pace all the way. No back or foot issues at all. Hoo-ray!
Generally feeling a bit jaded with running et al, so I decided to spice it up a bit by making the run a fartlek session. Good move, I enjoyed it; pushed hard and varied the pace all the way. No back or foot issues at all. Hoo-ray!
Thursday Jan 29, 2009 #
Note
(rest day)
D'you know... I just couldn't be a**ed. I spent the evening fiddling with Beccy's Ubuntu file server instead, fixing up a backup solution. Jolly geek heaven.
Wednesday Jan 28, 2009 #
Running (Trail) 1:11:31 [3] 13.45 km (5:19 / km) +390m 4:39 / km
ahr:149 max:166 shoes: Saucony Grid Jazz Omni
Far too nice a day to not go out for a run in the daylight. I chose a very muddy route - the Darn Path, Mine Woods, back via the west side of the railway and the woods beside Gary's. Legs were strong enough but pretty lifeless; the left foot was cold & tingly from the start and remained so for the duration of the run. Hmph. Hurry up and get better, stupid thing!!
Tuesday Jan 27, 2009 #
Note
(rest day)
Sitting down all day long on the train to and from Edinburgh and in a Very Worthwhile Sales Skills Course (TM). Zzzzzz
Monday Jan 26, 2009 #
Gym (Cardio) 35:00 [3]
Off to the physio (in Perth!) this evening so no FVO pilates/circuits for me; had to make up for it in the gym at lunchtime. 20 mins X-trainer (legs a wee bittie tired from yesterday) and 15 mins rowing.
Gym (Strength training) 20:00 [2]
Some free weights and the machines. Not as good as Pilates, but it'll have to do!
Note
Phew. Physio says that I'm basically OK, flexible and have full strength, so nothing has popped out of place and has been pressing on the nerve, which is what happened last time. It must have just got a bit aggravated by all the muscular changes resulting from the chiro visits. Should be OK in 7-10 days. And I need to sit down as little as possible. Great plan... shame about reality!
Sunday Jan 25, 2009 #
Running long (Hill run) 2:44:49 [3] 15.55 km (10:36 / km) +725m 8:36 / km
ahr:135 max:164 shoes: Walsh PB Extremes
Jase's mad birthday run from Glendevon to the Sherrifmuir Inn, which seemed like a jolly wheeze on paper but proved to be somewhat more of a challenge in knee deep snow. It was also bitterly cold in the wind. Still, it didn't seem that bad when Will, Fraser, Jase and I set off (with Ross in frantic pursuit). He caught up with us after an hour, but in that time we'd only covered a bit over 5km, and it was obvious that we weren't going to get anywhere near to completing the run; so we had to bail down the Maddy Moss descent route to Tilli, then along to Alva. Pretty done in by the end, and drained of energy. Still, it made it feel even more like the epic that I think it nearly was!
Saturday Jan 24, 2009 #
Event: EUOC Burns Weekend
Running race (Hill race) 44:25 [3] 7.1 km (6:15 / km) +600m 4:24 / km
shoes: Walsh PB Trainer Ultra
Leg 1 of the Devils' Burdens relay. The usual last-minute team changes left me with an easier run; my original partner, Euan Jack, would have given me a hard time, but I actually ran it with Pete Buchanan. I didn't get much out of breath - certainly not up the hills or down them. Hard and icy underfoot, but a good day to be on the hills.
Orienteering race (City Race) 50:21 [4] **** 9.0 km (5:36 / km) +200m 5:02 / km
shoes: Asics Gel Landreth 3
The second race of the day, but at least I had 2 hours gap between them! The long course was posted as 6.3km but actual distance ran was more like 6 miles. My legs felt OK, just not sharp, so a steady pace was the order of the day. I only made ca. 75s of out-and-out errors, plus maybe a minute in less than optimum route choice, so it would have been a reasonable performance had I not had to spend so much time standing and staring at the map. I just can't run and read that level of detail. It was a good course with lots of variety, great fun.
Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
A guesstimate at the amount of warming up that I did before the two races. There wasn't time for a warm down after either; childcare duties put paid to that!
Friday Jan 23, 2009 #
Gym (Cardio) 35:00 [2] 7.0 km (5:00 / km)
After several days of doing nothing, to try and let the pinched nerve settle (but with little effect) I decided that I need to do at least something to warm up my legs before the weekend's frivolities! It wasn't much, and it was done at a relatively gentle pace, but it this brief cross-trainer workout did at least get the legs moving.
Note
Exercise and hot baths seem to be the only things that help! Sitting down brings it on.
Monday Jan 19, 2009 #
Running (Treadmill) 32:00 [3] 4.6 mi (6:57 / mi)
shoes: Asics Gel Landreth 3
Travelling to Ireland today, so all I could manage was a treadmill session in the gym in Limerick this evening before heading out. Easy pace - numbness still there in my left foot.
Gym (Cross-trainer) 5:00 [2] 0.63 mi (7:56 / mi)
shoes: Asics Gel Landreth 3
A gentle warm down of non-impact stuff.
Sunday Jan 18, 2009 #
Event: SoSOL
Orienteering race (Colour coded) 1:06:29 [4] *** 10.97 km (6:04 / km) +220m 5:30 / km
ahr:156 max:170 shoes: Walsh PB Extremes
SOSOL Drumpellier Park. Brown: 9.5km +90m.
Woke up with a numb foot so planned to not go too hard, but inevitably I did. Bad route to #1, lost a couple of mins, but afterwards generally OK; only one further 2 min error, on #11. Pushed along quite hard on the open bits, wish I was faster in the forest! Very boggy. Unfortunately I stopped concentrating when I could see the finish and mispunched the 2nd last control. Schoolboy error.
Woke up with a numb foot so planned to not go too hard, but inevitably I did. Bad route to #1, lost a couple of mins, but afterwards generally OK; only one further 2 min error, on #11. Pushed along quite hard on the open bits, wish I was faster in the forest! Very boggy. Unfortunately I stopped concentrating when I could see the finish and mispunched the 2nd last control. Schoolboy error.
Note
Quite worried about the numbness in my left leg and foot. The last thing I want is to end up with permanent nerve damage... :-(
C • hmm 2
Saturday Jan 17, 2009 #
Gym (Cross-trainer) 45:00 6.02 mi (7:29 / mi)
ahr:151 max:168 (injured)
Back still bad & left leg tingly, so hit the gym rather than run despite the nice weather. Attacked the machine pretty hard. It deserved it!
Gym (Bike) 20:00 [2]
ahr:132 max:143
Warm down on the recumbant exercise bike. Not sure it was a great idea, my left foot was completely numb by the end, and the pins and needles were halfway up my calf.
Stretching 20:00 [0]
Quite relieved that I managed to get most of the feeling back into my foot after judicious amounts of stretching!
Thursday Jan 15, 2009 #
Note
(injured)
Left leg tingly and numb in places; occasional sciatica too. Back to square -1 with my back, then. :-(
Wednesday Jan 14, 2009 #
Running (Easy run) 1:05:00 [2] 10.11 km (6:26 / km) +230m 5:46 / km
ahr:134 max:150 shoes: Inov8 RocLite
On a dark, cold and very soggy night... a group of intrepid FVO'ers set out from ours on a club night run. It was minging. We squelched out to Ashfield, slithered back through the Laigh Hills, then the remaining hardcore four of me, Ross, Abi and Peggy splashed through the golf course and came back through the wood behind the house. All very jolly entertainment on a truly duff evening. The legs felt twingey but moved along fine and were springy enough at that gentle pace.
Much engaging banter over soup, bread, sossie rolls, apple crumble, muffins, wine and tea/coffee. Baarp.
Much engaging banter over soup, bread, sossie rolls, apple crumble, muffins, wine and tea/coffee. Baarp.
Tuesday Jan 13, 2009 #
Running warm up/down 12:00 [2] 2.5 km (4:48 / km)
ahr:141 max:149 shoes: Asics Gel Landreth 3
Late, so a decidedly insufficient 2 laps easy with Ross to warm up before intervals. 3 laps to warm down afterwards.
Running intervals 24:00 [4] 5.56 km (4:19 / km)
ahr:168 max:179 shoes: Asics Gel Landreth 3
A hard session this tonight, sustained speed: 12x 90s/30s. I don't think that I've had my heart rate that high in a while but, to be honest, I was pretty disappointed. My back (both upper and lower) was sore, my hamstrings were tight and pinging, and my legs were completely zip-free. I've felt rubbish since my last chiro (apart from immediately afterwards).
Pace-wise, I kept it steady and was consistent; avg about 3:34/km. The track was icy, particularly so on entry to the far corner, causing a noticeable dip in pace each rep (the benefits of GPS!). I felt like I had a few more reps in the tank.
Fraser kept me honest on the first 8 before he headed for home, and then the ever present feet of wee Pete (Buchanan) behind me kept me going til the last one, for which he saved a flier and got past. I'd noticed at the 10km pair race before Christmas that he was getting pretty handy again, so I quizzed him to find out why the return to form after several years in the doldrums by his standards. Seems that he has been doing a lot more hills recently - and then the real reason came out, he's 50 this year, and looking to do well as a V50! Good man, and inspiring to see him pick the ball back up again. If he can do it - so can I...
Pace-wise, I kept it steady and was consistent; avg about 3:34/km. The track was icy, particularly so on entry to the far corner, causing a noticeable dip in pace each rep (the benefits of GPS!). I felt like I had a few more reps in the tank.
Fraser kept me honest on the first 8 before he headed for home, and then the ever present feet of wee Pete (Buchanan) behind me kept me going til the last one, for which he saved a flier and got past. I'd noticed at the 10km pair race before Christmas that he was getting pretty handy again, so I quizzed him to find out why the return to form after several years in the doldrums by his standards. Seems that he has been doing a lot more hills recently - and then the real reason came out, he's 50 this year, and looking to do well as a V50! Good man, and inspiring to see him pick the ball back up again. If he can do it - so can I...
Monday Jan 12, 2009 #
Strength training (Pilates) 25:00 [2]
First time at the FVO Pilates session in ages, and it showed! Very wobbly on those side raises and bridges. A great workout, though - cheers, Lard. NY resolution to make as many of these as poss in 2009! (good lady permitting)
Strength training (Circuits) 35:00 [3]
(including warm-up). Enjoyed these as per usual, although not as flexible as before chiro and definitely not as strong as I was. Must try harder. Saying that, it was an easy session on us, 30s/10s, although Lard nicely increased it to 40s halfway through the second set, good man!!
Sunday Jan 11, 2009 #
Running (Trail) 45:00 [2] 8.42 km (5:21 / km) +170m 4:51 / km
ahr:144 max:160 shoes: Asics Gel-Trail Attack WR
A very heavy-legged and sore jog around Laigh Hills and the golf course from home. My back was fine on Friday, but started getting sore on Saturday and was sore again today. It's hard work this, being a crock. No zip at all, a real trudge.
Friday Jan 9, 2009 #
Note
(rest day)
So Sasha says that it seems that I have 'a new body'. Great, the last one was cr*p. I was extremely well pummeled, but today feel great - so I must be on the mend, huzzah!
Thursday Jan 8, 2009 #
Note
(rest day)
Off to the chiropractor today - two more days of enforced rest. Had I not had a 1pm meeting I'd have taken the opportunity to take young Mr Rosco on a merry tour of the trails around Livingston, but sadly I've ended up with no exercise today - damn work. Gutted to have missed last night's fab night O as well - very keen to get out and run the course, but it'll have to wait until Saturday night!
Wednesday Jan 7, 2009 #
Running (Trail) 33:25 [3] 7.48 km (4:28 / km) +130m 4:07 / km
ahr:153 max:167 shoes: Asics Gel-Trail Attack WR
Lunchtime run. Not much time available to run, as I'd had to drive out to East Whitburn to collect the FVO SI kit from Ted's, so since I was there I decided to run around the route of the time trail that we'd run there before Xmas. I ran the 'long' course, one long loop and one short loop, as that was all I had time for. I was feeling good and pretty strong, just not that fast, but time wise I was roughly on a par with my trial time. Mostly trails, but some very slippery grassy bits - hard ground with a thin veneer of mud on top, fun stuff. Totally plastered in mud by the time I finished. Cracking.
Tuesday Jan 6, 2009 #
Gym (Cardio) 45:00 [3] 9.5 km (4:44 / km)
ahr:152 max:162
I didn't feel like a run today, as my legs were pretty tired yesterday, so I opted to hit the cross-trainer at the gym instead. Have to get my money's worth out of that annual gym membership!
Good workout.
Good workout.
Monday Jan 5, 2009 #
Running (Trail) 36:29 [3] 7.71 km (4:44 / km) +120m 4:23 / km
ahr:151 max:164 shoes: Asics Gel Landreth 3
Lunchtime run in Livingston. Crispy and cold but legs pretty tired. I would much rather have gone to pilates and circuits tonight, but Beccy is away so this cat can't play... same goes for intervals tomorrow night. Not a great start to training in 2009!
Sunday Jan 4, 2009 #
Running (Trail) 39:22 [3] 7.39 km (5:20 / km) +165m 4:48 / km
ahr:142 max:156 shoes: Walsh PB Extremes
A nice lunch pre-lunch jaunt up to the Gathering Stane to loosen the legs off and generate some sort of appetite for all that Mum-generated roast chicken and trimmings, mmmm.
The legs felt fine. The back felt fine. The brain felt fine, albeit a little tired after a sleepless night mulling over the excellent but thought-provoking "The Reader", as seen on a last night's rare escape to the flicks (highly recommended, novel duly ordered today on waterstones.com). Sadly the waistline didn't feel fine after the Xmas excesses. Lettuce leaves for dinner for me for the rest of January.
The legs felt fine. The back felt fine. The brain felt fine, albeit a little tired after a sleepless night mulling over the excellent but thought-provoking "The Reader", as seen on a last night's rare escape to the flicks (highly recommended, novel duly ordered today on waterstones.com). Sadly the waistline didn't feel fine after the Xmas excesses. Lettuce leaves for dinner for me for the rest of January.
Saturday Jan 3, 2009 #
Running (Trail) 1:03:25 [3] 10.08 km (6:17 / km) +400m 5:15 / km
ahr:137 max:160 shoes: Walsh PB Extremes
Regretfully spurning the Callendar Crags race in order to keep the injury recovery on track, B, J and I headed off to Comrie to have a wee run from Cathy & Doug's. Doug's still not running, after months of a really bad chest infection (poor bloke), but Cathy led B & I up through the woods. After we reached the track junction at the top I ran on and did my own thing whilst they turned onto the track and ran home. I popped up to the Melville Monument, then did a dog-leg up onto the hill behind it, at which point my calves started complaining. I ignored them and ran down to the rickety bridge and back to Comrie along the river, then through the back of the village to C&D's. A glorious day to be out!
Friday Jan 2, 2009 #
Note
(rest day)
Very tight calves today - a rest day duly required.
Thursday Jan 1, 2009 #
Running (Trail) 1:05:00 [2] 10.0 km (6:30 / km) +30m 6:24 / km
ahr:130 max:155 shoes: Saucony Grid Jazz Omni
Deanston, River Teith Woods and Wood of Doune with Dixie. A very easy recovery trot for two recovering injured blokes! Very pleasant, pootling alongside the river, late on a glorious afternoon. Sun dipping below the horizon, and just enough light left to get through the wood at the end without more injury! Grand stuff.