Training Log Archive: Jon X

Got home from Wales while it was still light and could see snow on the hills - not sure when my next chance will be to run in snow so headed up into the Gargunnock Hills to Carleatheran summit.

Enjoyed it but soaking and freezing underfoot - very painful when my feet started to thaw again!

Legs feel a bit overloaded and could do with a rest - looking forward to an easy week or so now pre-JK.

(Got on the plane at Cardiff when Cardiff City were beating Middlesbro 1-0 after 10mins in the FA Cup quarter-final. When we arrived in Edinburgh, I have never seen so many people get from a plane to the nearest television so quickly!!)

C • Definition of training 4

Circular route round St Anne's Head from Dale, windiest walk of the week by far and got caught in heavy rain for the last twenty mins of the last walk. Luckily I was wearing ever-practical and easy-drying jeans.

Had lunch at tiny rocky unwelcoming Mill Bay - where Henry Tudor landed to join his troops (who landed at Dale) and then go on to defeat Richard III at Bosworth and take the throne as Henry VII. I have a bit of a Richard III obsession so I found this very exciting!

Final run from St Brides, first bit with MC - headed out to Marloes and then along the section of coast path we hadn't already done. The sun came out - made for another scenic run to round off a great week.

Coast path, gorgeous secluded sandy beach, open dunes, wooded dunes, downland, farmland, freshwater ponds with reedbeds - today we were at the National Trust estate at Stackpole and it offered us a bit of everything. Including a pub with food and lovely local beer half way round. Great day.

Parked at Broad Haven by Stackpole and with MC headed across the beach and up onto the headland to do reps. Tide was in now (unlike on the walk earlier) and suddenly lots of surfers had appeared from nowhere, the beach was v busy!

Did 90sec on/30sec off - I did 12 lots and MC did 10 lots. Started every second one together and did each pair as an out-and-back. Kept me honest on the even numbered ones as it meant I should catch her again by the start point.....which I did mostly but not always.

It seemed to be quite windy and into our face on the odd numbered reps, didn't seem to make much difference to the distance though. Not sure about the intensity, ran the final rep back to the start in 83s not 90s.

Today went and saw the cathedral and the amazing Bishop's Palace at St Davids - must have been phenomenal when in all its glory but Bishop Gower who built it must have had a huge ego!

Tired today so just a little walk out to St David's Head and back.

Checked out the mini-gym at St Brides today, quite a lot of low intensity stuff on the bike and cross trainer, but a bit of hard work on the rowing machine and two high effort bursts on the bike at high rpm.

Drove out and parked above Druidstone Haven, walked back to St Brides along the coast path via Broad Haven and Little Haven.

Stopped for civilised afternoon tea in the Swan Inn in Little Haven - checked out the menu and booked in for a meal in the evening - conveniently turned out to be quiz evening! Didn't win the quiz but did have a fabulous meal which made up for it.....nearly....

Run back from St Brides to Druidstone to get the car, just about got there while it was still light.

Feeling a bit leg weary but got into it after 30mins or so, ran up the last couple of hills quite well.

Fab circular walk from Marloes round the Coast Path, good weather and great views of the islands (Skokholm and Skomer). Saw some chough v close up when we stopped for lunch plus a glimpse of a peregrine too. Keen to see manx shearwater as the islands are their main UK stronghold but no joy, maybe they are not back yet.

Out from St Brides out to Mill Haven to do reps, and back from there, gorgeous sunny evening.

Great session in the sun on the Coast Path, made it pretty undulating but that added to the fun. Did 24 x 45sec on/15sec off, 12 reps out and 12 on the way back. Really enjoyed it tonight.

Then some lengthy relaxation in the sauna and steam room back at St Brides, very nice!

Great walk on Gower, from Rhossili over the Downs, through Broughton Burrows and back along the gorgeous beach for miles.

Arrived at St Brides Castle on Pembrokeshire Coast - home for the next week- in the dark. Nipped out for a quick leg stretch with head torch, laughed at the 'cliffs kill' about 2 seconds before I almost ran straight into the sea!