Training Log Archive: Jon X

Event: SoSOL
 

Brown course at INT event at Norman's Law before heading off to Murrayfield for the Scotland/Wales rugby. Lovely clear day with the ground mostly frozen solid, nice dusting of snow to run through on the fell.

Felt pretty knackered after a hard week, and getting a lot of gyp from my back especially on the steep bits of descent in the final third of the course - my achilles etc seemed fine in the frozen terrain though so that was a big plus. Heart rate shows I maybe could have pushed harder and started to drop at the end when I was struggling with my back.

Took a while to get into it and was a bit slow/hesitant through #2 and #3 and heading to the crossing point at #4, got caught 2 mins by Graeme there which was a bit of a wake-up call - however following him completely wrong on the way to #4 was not - I should have been safe as he had mapped that bit! Sorted it out but lost over a minute. Kept it smooth if not speedy through the next section (I knew Graeme would be trying to catch me again...) and was still 4th after 40mins running at #14. Then wobbled at #15 and let Graeme catch again, missed #16 too high, changed my mind on route out of #19. missed obvious route to #20, too low at #23. So a very scrappy finish, went from 2:20 behind after 40mins to 8:15 behind at the finish.

Paddy W won in just under 65, then Dixie in 65, Graeme in 68 and Rosco (who caught me near the end) in just under 69. Finished in 9th place but more bothered by the shaky O at the end than the position, think everyone was making errors and this was a good reminder that some practice is needed before the British!

to start/back from finish

Return to the tremendous terrain time trial at Polmaise, previous running was in September when I ran 26:32. Happy enough to be that close to my previous time although not sure quite how the conditions compared - plus last time I paced it very badly (12:36 and 13:56 for the two laps). Was aware of that and did a bit better today although still not ideal (13:12 and 13:36).

Also not sure we had put the SI units in exactly the same locations as last time, split for the steep climb is noticeably shorter than before. Seem to have a much longer split for the flat terrain section (58s/60s vs 41s/45s last time) so not sure whether we set something up slightly differently this time.

Splits (mostly very consistent) were
lap 1 lap 2
2:35 2:53 (surprised so much slower on lap 2 as tried to start steadily!)
1:26 1:26
1:02 1:06
1:52 1:46 (maybe lost a few seconds on lap 1 as lost the tapes twice)
1:54 1:54
1:29 1:28
0:58 1:00
1:56 2:03 (pushed by Will on the descent the first time)

A bit too gentle, could have done with doing some strides/drills as well before the start.

Had left my trainers at Brad and Beccy's so headed up at lunchtime to retrieve them, seemed a shame not to join bradski for a nice lunchtime run in the snow whilst I was there.

Great views across to the snowy mountains and some very pleasant crisp clean snow higher up as we headed up and past the Gathering Stane, some less nice hard icy stuff at the start and end of the run.

Pleasant steady pace but got the distinct impression that Brad was finding it less hard work than I was - on geeky garmin comparison at the end it seemed he had somehow fitted in 0.37km more than me as well !

C • yep haha bradski only put a... 1

FVO hill session on Back Walk - a litany of quality excuses from FVO people this week - Lard (injured hanging upside down on a fence), Brad (11 hours travelling to spend one hour on site), Virgin (auditioning for You've Been Framed) and Rosco (mother unexpectedly having a birthday).

However once again the virtuous Longhurst Ladies put in an appearance so congratulations to them (if Abii and Elle are the virtuous ones then I am not quite sure where that leaves Tori.......).

This week we did 2 lots of (3x45/15 then 1x150), and then (to the surprise of some) rounded off with a further 3x45/15. Actually felt okay and kept going pretty well - however I also suspect it is a good thing I can't remember how far up the hill I was getting for each part of the same session last year!

C • Good effort 1

C • if Abii and Elle are the virtuous ones 1

FVO night race at Barr Wood. Been looking forward to this one for a while and a bit of snow on the ground made it all the more fun. Trevor's course was great, lots of gaffling making full use of the best parts of the area.

Didn't get off to the best start when I realised I had left my orthotics in my trainers, not ideal achilles protection to run without them. Things went downhill a bit more when I set off on the wrong loop in the butterflies early on. Decided to run the loops in the other order rather than correct and drop right off the back, after that ran okay for a while and was pretty much in the race for the first section. Carelessly missed a minute at #11 and could see a group ahead leaving #14 as I came into it.

And then it all went much more wrong, dashed off towards #15, headed for the torch ahead of me, didn't realise that it was an injured Jase heading back to the finish so climbed the wall in the wrong place, didn't check compass, and spent a good 5 mins looking for #15 in the wrong bit of wood. Got a bit cold but worked it out eventually and just cruised round the rest to finish 13 mins down on the people I could see at #14.

On the bright side this meant I got to do my warm down on the course and didn't have to collect controls!

to the start

FVO 3km time trial.

Wasn't too sure about doing this, then once I had decided to do it I wasn't too sure what to expect. Felt like I might be getting a cold too, a bit bunged up. Now having done it then I am not too sure what to make of it!

Conditions were a little bit slippery on the track but not too bad, lack of traction maybe cost a little time especially on the back bend.

Determined not to set off too fast for once and felt very comfortable for the first few laps, thought I was running 90second lap pace - was actually going slightly slower and then slowed a lot in the last 600m without really realising it. Actual times were 88, 90, 91, 93, 92, 93 then 143 for last 600m (96 pace, oops). Wonder if I could have run a bit quicker for the last section if I had been keeping a closer eye on the time, recovered very quickly afterwards.

Even with the various mitigating factors this was definitely slower than I would have hoped (almost a minute slower than the 10:34 from last May and I was 11:05 when we did it on 5 Feb last year). Not sure I am quite up to running every day yet but almost back - and with lots of work to do!

Warm up to the track then laps, drills, etc. Warm down round the track and a lap of the loch too, very sensible. A nice night but disappointing lack of snow!

Made the start tonight!!

New circuit tonight, maps with route choice as part of it and everything, good fun.

No weigh in tonight though. Am sure I had lost several kilos at least but will have put it all back on by next week.....