Training Log Archive: ba-baIn the 11 days ending Jul 18, 2015:
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Saturday Jul 18, 2015 #
8 AM
Running - Road 24:08 4.68 km (5:09 / km) +65m 4:49 / km
slept:7.0 shoes: NB 580 v3 (Black) #2 Feb15
Bumped into Faz (cycling tan on show) and Rachael before Parkrun.
COuldn't chat afterwards as had to bail to the bogs.
COuldn't chat afterwards as had to bail to the bogs.
Running - Road 18:34 5.0 km (3:43 / km) +56m 3:31 / km
shoes: NB 580 v3 (Black) #2 Feb15
Probably my slowest Parkrun ever (non ice affected anyway). What do I expect?
Started fairly hard but then the front 2 went off never to be seen again. I'd say I eased round but it was more of a struggle at the time, before getting done in the last 20m by some guy who really wanted 3rd.
First 2 ran a second either side of 16:00 at Donny on Wednesday. Whilst I felt tired but good on Monday and Wednesday, today I was just tired. Chill out before Lingmell now - need to do some good sleeping.
Started fairly hard but then the front 2 went off never to be seen again. I'd say I eased round but it was more of a struggle at the time, before getting done in the last 20m by some guy who really wanted 3rd.
First 2 ran a second either side of 16:00 at Donny on Wednesday. Whilst I felt tired but good on Monday and Wednesday, today I was just tired. Chill out before Lingmell now - need to do some good sleeping.
1 PM
Running - Trail 41:32 [2] 6.61 km (6:17 / km) +179m 5:32 / km
shoes: TrailRoc 255
Some thrashing about on Blacka for the 'ShUOC exotic weekend'.
Quite nice actually, when I wasn't in head-high bracken (which was thankfully for a very short amount of time)
Quite nice actually, when I wasn't in head-high bracken (which was thankfully for a very short amount of time)
Friday Jul 17, 2015 #
Note
slept:7.0 (rest day)
Still feeling very tired so chilled out.
Thursday Jul 16, 2015 #
6 PM
Running - Road 38:56 [1] 7.0 km (5:34 / km) +124m 5:07 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15
Recovery. Feeling tired.
Wednesday Jul 15, 2015 #
6 PM
Running - Road 21:23 4.32 km (4:57 / km) +76m 4:33 / km
shoes: Xtalon 212 #5 (Late 2014)
Running - Trail race 33:34 7.25 km (4:38 / km) +305m 3:50 / km
slept:7.5 shoes: Xtalon 212 #5 (Late 2014)
Bamford Carnival.
At lunchtime I was feeling well up for this. A bit less so once there but was moving OK in the warm-up. Dave Lund took up the pace at the start and I went with and pushed a bit. Once through Thornhill Steve F, Jack W, Dave and a Manchester Uni lad (in purple, thought he was Porter Valley Plodders, that would have been embarrassing!) got ahead. By the summit Steve had a good gap and I was ~30s down on Jack and Dave, ~15 on the Manchester lad.
The first bit of descent is gentle and grassy. Was working hard but on this kind of grade, at the top of a descent, the gaps don't really close that much. Was just about to hit the first steeper, technical bit through the gorse when I twisted a bit going round a gentle corner and my right heel came out the left hand side of my shoe. There's been a little separation between sole and upper for a while, but they've lasted well and been very stable until now.
Initially my forefoot stayed in so I could go fast enough to overtake and gap the Manchester guy. However once off the soft dusty track and onto the rockier then roadie bits, the shoe disintegrated a bit more, I ripped the sole off and jogged in to save my feet, waving the sole at everyone who passed.
A bit disappointed as I was just about to light the afterburners and had Dave and Jack in my sights - felt like I was descending well. Ascended OK, was just a little bit too jaded to stick with Jack and Dave after Monday. Looking forward to Lingmell next weekend!
Shoes had done just shy of 400 miles, most of it racing hard, so were nearing the end of their life. Whilst I retired them from A races after Duddon, there's still enough grip on them for dry peaks races. I wonder what kind of forces I put through a pair on a balls-out descent?
At lunchtime I was feeling well up for this. A bit less so once there but was moving OK in the warm-up. Dave Lund took up the pace at the start and I went with and pushed a bit. Once through Thornhill Steve F, Jack W, Dave and a Manchester Uni lad (in purple, thought he was Porter Valley Plodders, that would have been embarrassing!) got ahead. By the summit Steve had a good gap and I was ~30s down on Jack and Dave, ~15 on the Manchester lad.
The first bit of descent is gentle and grassy. Was working hard but on this kind of grade, at the top of a descent, the gaps don't really close that much. Was just about to hit the first steeper, technical bit through the gorse when I twisted a bit going round a gentle corner and my right heel came out the left hand side of my shoe. There's been a little separation between sole and upper for a while, but they've lasted well and been very stable until now.
Initially my forefoot stayed in so I could go fast enough to overtake and gap the Manchester guy. However once off the soft dusty track and onto the rockier then roadie bits, the shoe disintegrated a bit more, I ripped the sole off and jogged in to save my feet, waving the sole at everyone who passed.
A bit disappointed as I was just about to light the afterburners and had Dave and Jack in my sights - felt like I was descending well. Ascended OK, was just a little bit too jaded to stick with Jack and Dave after Monday. Looking forward to Lingmell next weekend!
Shoes had done just shy of 400 miles, most of it racing hard, so were nearing the end of their life. Whilst I retired them from A races after Duddon, there's still enough grip on them for dry peaks races. I wonder what kind of forces I put through a pair on a balls-out descent?
Running - Road 6:53 [1] 1.11 km (6:11 / km) +3m 6:06 / km
shoes: NB580 v2 Red (2)
Tuesday Jul 14, 2015 #
6 PM
Running - Road 57:39 11.47 km (5:02 / km) +213m 4:36 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15
Tired this morning.
Loxley, then went across some new paths - which weren't as grassy as anticipated - to Wandsworth, then back along the valley.
Rough plan is to engineer a peak for the end of August/Early September. This will cover Burnsall/Grasmere (maybe Trunce & Kilnsey), 'boro 10km the next weekend, then the English Champs race at Guisborough 3 Tops the weekend after. I need to plan the next 6 weeks and try to get at least 2 good sessions in a week.
Loxley, then went across some new paths - which weren't as grassy as anticipated - to Wandsworth, then back along the valley.
Rough plan is to engineer a peak for the end of August/Early September. This will cover Burnsall/Grasmere (maybe Trunce & Kilnsey), 'boro 10km the next weekend, then the English Champs race at Guisborough 3 Tops the weekend after. I need to plan the next 6 weeks and try to get at least 2 good sessions in a week.
Monday Jul 13, 2015 #
6 PM
Running - Road 20:30 4.36 km (4:42 / km) +51m 4:26 / km
shoes: Xtalon 212 #5 (Late 2014)
Running - Road race 25:11 [5] 6.12 km (4:07 / km) +177m 3:36 / km
slept:7.5 shoes: Xtalon 212 #5 (Late 2014)
Trunce. 1st. PB by 38 seconds. 3rd fastest time this year behind Adam and Brendan Moody.
Obviously still feeling it in my legs from Saturday. I was also feeling it in my head as, after gapping Shaun on the 1st descent and maintaining most of my gap up through the quarry (running for more here than last time, but still opted for a power walk after the right turn) I managed to get lost at the top of the woods again, this time going too far right.
This meant I was behind Shaun for the descent - not what I wanted as this is where I like to build a gap. However, it meant we had a proper race back. I got ahead at the 2nd river crossing (Shaun fannied about a bit) and whilst I lead for the rest, he was right on my on the road, sheltering from the wind and sticking to me when I upped the effort ever so slightly. Surged at the last river crossing and put it all into the hill up to the gate. A bit of a breather once through it and every time I head Shaun's breathing get a bit closer on the track I upped the effort level for a few seconds to keep the gap. Slowed down at the end for future PB purposes, but only saved a few seconds.
Obviously still feeling it in my legs from Saturday. I was also feeling it in my head as, after gapping Shaun on the 1st descent and maintaining most of my gap up through the quarry (running for more here than last time, but still opted for a power walk after the right turn) I managed to get lost at the top of the woods again, this time going too far right.
This meant I was behind Shaun for the descent - not what I wanted as this is where I like to build a gap. However, it meant we had a proper race back. I got ahead at the 2nd river crossing (Shaun fannied about a bit) and whilst I lead for the rest, he was right on my on the road, sheltering from the wind and sticking to me when I upped the effort ever so slightly. Surged at the last river crossing and put it all into the hill up to the gate. A bit of a breather once through it and every time I head Shaun's breathing get a bit closer on the track I upped the effort level for a few seconds to keep the gap. Slowed down at the end for future PB purposes, but only saved a few seconds.
Running - Road 12:19 [1] 2.18 km (5:39 / km) +29m 5:18 / km
shoes: Xtalon 212 #5 (Late 2014)
Sunday Jul 12, 2015 #
11 AM
Running - Trail 1:16:55 [2] 13.39 km (5:45 / km) +506m 4:50 / km
slept:8.0 shoes: Xtalon 212 #6 (Bradda)
Greba Mountain shaking off a slight hangover.
Saturday Jul 11, 2015 #
12 PM
Running - Road warm up/down 7:51 [2] 1.71 km (4:35 / km) +11m 4:26 / km
slept:8.5 shoes: Xtalon 212 #6 (Bradda)
warm-up past a motorbike race
Running - Trail race 2:28:21 23.93 km (6:12 / km) +1731m 4:33 / km
shoes: Xtalon 212 #6 (Bradda)
19th. Winner: Simon Bailey (2:09:54, 114.2%)
It was warm, especially when we dropped down into the bays and were amongst the bracken, but not as warm as it could have been. I didn't feel very good at all - I got on the back of the Lloyd train on his sneaky (well-strimmered) lines but once onto the 2nd and 3rd climbs I couldn't get going like I could earlier in the year (i.e. March-April). I passed Jack and maintained the distance to Woodsy, but unfortunately he was being distanced by the group ahead, including Dave Taylor, Spyke, Vic and Dave Lund.
Hit the bottom of the big climb with Rick H, Mark Roberts, Tom Cringle, Woodsy and another Manx lad who asked me how old I was - the others enjoyed this, asking if he wanted my phone number as well.. Tom and Rick gapped me (so now 3 V50s ahead and one close behind...) and, although not feeling like I was moving very well I toughed it out, gapped a few behind and limited losses to Rick, Tom and Woodsy. A brief glance back near the top and Jack and the Manx lad were not too far behind.
Got a good descent down to the drinks point and moved well up the next climb, closing down Dave Lund, Rick, Nigel as my legs started to perk up a bit. Hit the descent fairly hard, deciding I might as well give it some to get away from Woodsy and Rick (Dave had already gone). Turns out I also passed a group containing Spyke, Dave T and Vic who had gone walkabout off the path. The last climb was tough but I had a target in sight - Ben Mounsey with water just behind Tom Cringle, meaning I kept moving and ahead of those behind. Took Tom off the top and held off a charging Woodsy, finishing at the front of a big pack.
19th is my best champs result so far, but the performance was probably worth 25-30th in a more stacked race. Just couldn't get going early on meaning I missed the group I'd have liked to be in, around people like Pete, Spyke, DaveT, Vic.
It was warm, especially when we dropped down into the bays and were amongst the bracken, but not as warm as it could have been. I didn't feel very good at all - I got on the back of the Lloyd train on his sneaky (well-strimmered) lines but once onto the 2nd and 3rd climbs I couldn't get going like I could earlier in the year (i.e. March-April). I passed Jack and maintained the distance to Woodsy, but unfortunately he was being distanced by the group ahead, including Dave Taylor, Spyke, Vic and Dave Lund.
Hit the bottom of the big climb with Rick H, Mark Roberts, Tom Cringle, Woodsy and another Manx lad who asked me how old I was - the others enjoyed this, asking if he wanted my phone number as well.. Tom and Rick gapped me (so now 3 V50s ahead and one close behind...) and, although not feeling like I was moving very well I toughed it out, gapped a few behind and limited losses to Rick, Tom and Woodsy. A brief glance back near the top and Jack and the Manx lad were not too far behind.
Got a good descent down to the drinks point and moved well up the next climb, closing down Dave Lund, Rick, Nigel as my legs started to perk up a bit. Hit the descent fairly hard, deciding I might as well give it some to get away from Woodsy and Rick (Dave had already gone). Turns out I also passed a group containing Spyke, Dave T and Vic who had gone walkabout off the path. The last climb was tough but I had a target in sight - Ben Mounsey with water just behind Tom Cringle, meaning I kept moving and ahead of those behind. Took Tom off the top and held off a charging Woodsy, finishing at the front of a big pack.
19th is my best champs result so far, but the performance was probably worth 25-30th in a more stacked race. Just couldn't get going early on meaning I missed the group I'd have liked to be in, around people like Pete, Spyke, DaveT, Vic.
Friday Jul 10, 2015 #
Note
slept:8.5 weight:74.1kg (rest day)
By the time I got onto IOM I was up for food. Cracking Calzone filled me up too much to think a jog was sensible.
Thursday Jul 9, 2015 #
7 PM
Running - Trail 1:15:27 [2] 13.47 km (5:36 / km) +538m 4:40 / km
slept:8.5 shoes: TrailRoc 255
Pennine Thursday nighter. Three Knolls, Downfall, Mermaid's pool for a dip then across to the bottom of Sandy Heys and back via the Cabin and 20 trees. Cruising along with Simon for most, lots of stopping as per. Feeling good - nearly didn't head out for hills this close to Saturday but glad I did
Wednesday Jul 8, 2015 #
6 PM
Running - Road 57:02 [2] 11.44 km (4:59 / km) +286m 4:26 / km
slept:7.5 shoes: TrailRoc 255
Damp and cool so went for a grassier route around Rivelin. Cobbles were interesting!