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Training Log Archive: murraystraining

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m
Running	46	45:52:16	347.44	(7:55)	559.15	(4:55)	4320
Orienteering	6	4:42:37	27.84	(10:09)	44.8	(6:19)	1300
Faffing in the gym	1	35:00
Urban Orienteering	1	20:00	2.8	(7:09)	4.5	(4:27)
Total	47	51:29:53	378.07		608.45		5620

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Monday Sep 30, 2013 #

7 AM

Running 42:00 [3] 9.3 km (4:31 / km)
shoes: Asics GT2000 #1

Just the one run today.

Sunday Sep 29, 2013 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

More jogging.

Orienteering race (SHI Individual) 1:39:07 [3] 14.7 km (6:45 / km) +800m 5:18 / km
shoes: VJ Intergrator #2

EPIC! About 90% of the course in thick mist so it was relentlessly technical and seemed to go on forever. Cliffs and drops would appear from nowhere, it was pretty hard to simplify or plan ahead. Lost Englanders and Irelanders would just appear out of the mist and vanish again just as quickly. I'd probably have done better with the lights turned on but it was definitely a better challenge and possibly more fun this way!

C • What was the scores on the doors? 4

Running warm up/down 15:00 [3] 2.8 km (5:21 / km)
shoes: VJ Intergrator #2

Saturday Sep 28, 2013 #

8 AM

Running 25:00 [3] 4.6 km (5:26 / km)
shoes: Asics GT2000 #1

Morgenjogg, Ireland style.

C • meaning what, 2

1 PM

Running warm up/down 28:00 [3] 5.0 km (5:36 / km)
shoes: Asics GT2000 #1

Decent warm up on the forest roads.

Orienteering race (SHI Relay) 40:30 [3] 7.7 km (5:16 / km) +250m 4:32 / km
shoes: VJ Intergrator #2

Out in third with 5 minutes to make up on the Irish lad and Schorah. Tough ask but I knew I had a chance if I had a flyer. Set off hard and was pretty clean, but not perfect, on the first few. Passed the Irish guy around 8 and then suddenly Schorah appeared just after 9. I missed a little on 10 (didn't see another hill under the circle) and had to chase him down again. He then missed on 12 and I was probably 45s ahead on the climb over to 13. I took the faster but riskier route of aiming for the saddle rather than going straight but lost my line on the diagonal downhill approach and found myself in a world of unmapped crags, looking for the one crag in the circle with my flag on it. After seeing Schorah, who took the straight line, flying past above me I got it and back on line but there wasn't enough of the course left to chase him down. Frustrating - I should have reacted better when I realised somethign was amiss - instead I panicked.

Running warm up/down 18:00 [3] 2.5 km (7:12 / km)
shoes: VJ Intergrator #2

More jogging.

Friday Sep 27, 2013 #

7 AM

Running 40:00 [3] 8.9 km (4:30 / km)
shoes: Asics GT2000 #1

Corstorphine. Started slow and stiff, good in the middle, bit of a drag by the end.

Thursday Sep 26, 2013 #

5 PM

Running 1:03:00 [3] 11.0 km (5:44 / km)
shoes: Asics GT2000 #1

Very slow potter round Blackford.

Wednesday Sep 25, 2013 #

7 AM

Running 42:00 [3] 8.9 km (4:43 / km)
shoes: Asics GT2000 #1

Inverleith. But you could probably have guessed that.

5 PM

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics DS Trainer #1

HFW

Running tempo 1:31:01 [3] 25.8 km (3:32 / km)
shoes: Asics DS Trainer #1

Over 200 miles in the last 14 days. Last time I ran >15miles? March. Niggles starting to surface? Yes. Hoddy's words of "don't want to be that bellend who smashes 2 weeks training then gets injured" haunting me. But still I couldn't resist the prospect of a 16 mile progression run with Ross.
And it was remarkably OK. A bit of a grind when the pace picks up from 3-5 miles as usual but the extra miles (5-11) all flew by and we were soon motoring home. I'd checked my watch at 2.9 miles (19mins exactly) so I knew what I needed to do to break my 1/2 marathon PB - break 91. (PB is 72:05). With only minutes displayed on the watch for the last half hour there was a bit of guess work around how likely this was but we put our heads down and charged back to Eskbank to stop the clock on 91 exactly for a marginal pb. Still, I felt good and strong all the way back and had a better top speed than during last week's 14.
Now for a couple of easy days before the SHIs and an easier week next week leading into the WC final.

Tuesday Sep 24, 2013 #

7 AM

Running hills (Anti-Clock) 37:00 [3] 7.5 km (4:56 / km)
shoes: Asics GT2000 #1

Feeling OK, until the hill. Ankle a little 'pingy' too.

6 PM

Running 1:12:00 [3] 16.5 km (4:22 / km)
shoes: Asics GT2000 #1

Making up a new 10 mile loop. Innocent railway - Lap of BigW car park - Milton Road - Duddingstone House - Sheeps Heid - Through the park & back to office. Came up a little short (ignoring the jog home from the office). Fewer niggles than this morning.

Monday Sep 23, 2013 #

7 AM

Running 50:00 [3] 10.3 km (4:51 / km)
shoes: Asics GT2000 #1

New week new legs, right? Actually they feel OK. Standard RR loop with a detour up a dead end where the tram works have (not fully) reopened the WoL path.

5 PM

Running hills (MASH) 1:15:00 [3] 13.8 km (5:26 / km)
shoes: inov8 TrailRoc 235

Chepls, Waldie and IainW. A few new routes and a lot of Strava chat. Maybe I need to get involved?

C • nah 1

Sunday Sep 22, 2013 #

Running warm up/down 22:30 [3] 5.2 km (4:20 / km)
shoes: Asics GT2000 #1

Getting the legs moving.

Orienteering race 1:01:00 [3] 10.2 km (5:59 / km)
shoes: VJ Intergrator #2

Farleton Knott colour coded event. Getting schooled by an M16 and not running very fast. I hope when I'm racing with fresher legs & more desire in the next couple of weekends my navigation improves as well! I should probably have been 10+ minutes faster today.

Running warm up/down 31:00 [3] 5.6 km (5:32 / km)
shoes: VJ Intergrator #2

Spending my pennies.

Saturday Sep 21, 2013 #

12 PM

Running warm up/down 30:05 [3] 6.5 km (4:38 / km)
shoes: Asics GT2000 #1

Up and down Wasdale road.

Running race 1:04:00 [3] 10.0 km (6:24 / km) +910m 4:24 / km
shoes: VJ Intergrator #2

Scafell Pike Fell Race. A very low profile race compared to the Ben and Snowdon with only 70 odd competitors setting off from Wasdale on an unmarked course in the clag. Had to use a bit Martin Mikkelsen-Barron's local knowledge to guide me to the summit but got a lead on him once I knew where I was going and held it to the finish. Not a flat out effort by any means but a good solid outing to take the King of the Mountains title - best combined position in Snowdon, Ben Nevis and Scafell races. Apparently mine was the second lowest score ever, the lowest being Ian Holmes in the inaugural year when he won all three races!

C • Well Done Murray 3

4 PM

Running hills 1:42:00 [3] 12.6 km (8:06 / km) +800m 6:09 / km
shoes: inov8 RocLite 312 GTX

It would be rude not to run up something else while we were there! A fun loop of Kirk Fell from Wasdale. Does the Bob Graham route go up the steep red stone gully on the north side of Kirk Fell? That was pretty fun!

C • nah 1

Friday Sep 20, 2013 #

8 AM

Running 42:00 [3] 8.9 km (4:43 / km)
shoes: Asics GT2000 #1

Corstorphine Hill for a bacon roll. Next week's aim: start some of the morgenjoggs before 8am.

Thursday Sep 19, 2013 #

8 AM

Running 42:00 [3] 8.25 km (5:05 / km)
shoes: Asics GT2000 #1

Testing a new morgenloop - Meadows, Bruntsfield, Holy Corner, Colinton Road, HP. Nice but a bit trafficy round Holy Corner. To be refined.
Got a schooling from new Scottish 10k champ Fiona Thompson who cruised past me on the other side of the road at Fountainbridge.

6 PM

Running 1:21:00 [3] 16.8 km (4:49 / km)
shoes: Asics GT2000 #1

Frogston Road 10. Slow but good for the day after the railway.

Wednesday Sep 18, 2013 #

8 AM

Running (Inverleith) 41:00 [3] 8.9 km (4:36 / km)
shoes: Asics GT2000 #1

It's Wednesday it's Inverleith. Lovely morning. 100 miles in the legs for the first time since last winter but feeling pretty good - will I be saying the same after a trip to the railway tonight?

5 PM

Running warm up/down 5:00 [3] 1.1 km (4:33 / km)
shoes: Asics DS Trainer #1

HFW

Running tempo 1:19:46 [3] 22.5 km (3:33 / km)
shoes: Asics DS Trainer #1

The uncertainty around turning up for Ross' Railway Run - how many miles does his 'coach' have in store? I was hoping for a 10 - expecting a 12 - fearing a 14.
The first 7 drifted along quite peacefully and I was surprised to reach the turn just a few seconds slower than last time (43:15 vs 43:10 two weeks ago) despite it feeling much easier. The pace picked up quite quickly on the way home though and with 4 to go Ross moved clear, still accelerating despite running <5:25 for the uphill 9th mile. He was away and gone by the road crossing but I forged on in his wake, keeping it close to 5min/mile as I sailed home to a 36:30 second half. He was 50s clear by the end with a 35:40 return leg. If he doesn't smash Frankfurt next month I'll be very disappointed!
Afterwards he let slip what is on the plan for next Wednesday.
The mythical 16.

Update: based on Patgie's Garmin data I ran the last 10 miles in 54:09. That's a PB.

Tuesday Sep 17, 2013 #

8 AM

Running hills (Clock) 36:00 [3] 7.5 km (4:48 / km)
shoes: Asics GT2170 #3 (winter colour

I need a Tuesday AM loop. Monday RR, Wednesday Inverleith, Thursday Clock, Friday Corstorphine but at the moment Tuesday is empty. Settled for a Clockwise Clock today.

6 PM

Running 5:00 [1] 1.1 km (4:33 / km)
shoes: Asics GT2000 #1

HFW

Running 1:11:00 [3] 16.5 km (4:18 / km)
shoes: Asics GT2000 #1

Cramond 10, first 2 with BROONER BROWN!

Monday Sep 16, 2013 #

8 AM

Running 43:00 [3] 9.3 km (4:37 / km)
shoes: Asics GT2170 #3 (winter colour

Slow to get started but good to get out. Bacon roll week planned.

5 PM

Running hills (MASH) 1:21:00 [3] 14.3 km (5:40 / km)
shoes: inov8 TrailRoc 235

With Hector, James Waldie and Ross Campbell. Good run with 4 significant climbs - zigzag steps, sheeps heid/lions haunch, dry dam/north face and the bogtrot climb to finish. Fell over when trying to turn a corner while descending the Lion's Haunch, another FAIL for the TrailRoc!

Sunday Sep 15, 2013 #

9 AM

Urban Orienteering 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics GT2000 #1

"Sprint" course from PT2008 round Oban town centre. Should really have planned something more sprinty as this had a lot of hilly route choice and not so much in the trickier town bit. Beneficial for getting used to running on a sprint map again nonetheless.

Running 1:09:00 [3] 14.8 km (4:40 / km)
shoes: Asics GT2000 #1

Oban-Ardchattan. Fairly miserable conditions made tolerable by the lovely kit I had on :)

Running warm up/down 7:00 [3] 1.2 km (5:50 / km)
shoes: VJ Intergrator #2

To the start.

Orienteering 38:30 [3] 6.1 km (6:19 / km) +250m 5:14 / km
shoes: VJ Intergrator #2

Finished my long hybrid session with a cruise around the Blue. Made a couple of misses on boulders on the slopes but nothing >20s. Tired on the hills though.

Saturday Sep 14, 2013 #

12 PM

Running warm up/down 26:00 [3] 6.3 km (4:08 / km)
shoes: Asics GT2000 #1

Extended warmup: Ganavan-Oban-Ganavan.

Orienteering warm up/down (8manna) 23:30 [3] 4.1 km (5:44 / km)
shoes: VJ Intergrator #2

"Tartan" leg of 8manna relay to send Interlopers off to a winning start. Tough area with thigh deep tussocks in places but kept pushing all the way to keep Spongey at bay.

5 PM

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ Intergrator #2

Control collecting.

Running 44:00 [3] 9.5 km (4:38 / km)
shoes: Asics GT2000 #1

Bonus miles. Ganavan-Dunbeag-Ganavan-Oban.

Friday Sep 13, 2013 #

8 AM

Running 36:00 [3] 7.8 km (4:37 / km)
shoes: Asics GT2000 #1

Treadmill and all-new Fighting Talk. I don't know which was worse.

C • Fighting Talk 1

6 PM

Running (FNHR) 43:00 [3] 8.0 km (5:23 / km)
shoes: inov8 RocLite 312 GTX

Dumyat from Stirling Uni en route to Oban. Good hill.

Thursday Sep 12, 2013 #

8 AM

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Asics GT2000 #1

On the treadmill for reasons of convenience.

7 PM

Running 1:03:00 [3] 14.4 km (4:23 / km)
shoes: Asics GT2000 #1

More treadmill action. I don’t like treadmill running.

Wednesday Sep 11, 2013 #

7 AM

Running 39:00 [3] 8.9 km (4:23 / km)
shoes: Asics GT2000 #1

Feeling much better this am. Had to get a wriggle on to fit some hunter-gatherer action in before Tessa left for work (buying bread).

5 PM

Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Asics DS Trainer #1

Running tempo 57:10 [3] 16.1 km (3:33 / km)
shoes: Asics DS Trainer #1

Progression 10. No Ross this week so on the urban railway, Haymarket to Great Junction Street with Patryk G. 29:50/27:20 - some digestive discomfort on the return leg.

Tuesday Sep 10, 2013 #

8 AM

Faffing in the gym 35:00 [3]
shoes: Asics GT2170 #3 (winter colour

Ye cannae beat a guid faff.

7 PM

Running 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics GT2170 #3 (winter colour

The inevitable crash. Legs, mind and body pretty wiped out. Day off.

Monday Sep 9, 2013 #

8 AM

Running 50:00 [3] 9.3 km (5:23 / km)
shoes: Asics GT2170 #3 (winter colour

PW for the RR loop? Quite probably.
Listening to Fighting Talk. Not the same without Colin Murray - might be unsubscribing from that one. Anyone got any podcast recommendations? (Other staples are Kermode & Mayo, MarathonTalk & Friday Night Comedy)

C • podcast a-go-go 5

7 PM

Running 50:00 [3] 9.1 km (5:30 / km)
shoes: Asics GT2170 #3 (winter colour

Gentle trot around Queen's Drive.

Sunday Sep 8, 2013 #

1 PM

Running hills 2:30:00 [3] 18.5 km (8:06 / km) +1250m 6:04 / km
shoes: inov8 RocLite 312 GTX

Legs not too bad so a trip into the Grey Corries. Up Lairig Leachach to the bothy then up Stob Ban (977m) and Stob Choire Claurigh (1177m). Boulder field on top but nice grassy descent off the north ridge back to the car.

Saturday Sep 7, 2013 #

12 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT2000 #1

Checking out the road section.

Running race 1:38:34 [3] 15.0 km (6:34 / km) +1360m 4:31 / km
shoes: inov8 RocLite 243

Ben Nevis Race. 3rd.
Didn't have the legs to stay with Fin on the climb or the balls to catch 2nd on the descent. Clung on to 3rd with a strong road run at the end to drop Holmsey. Not a particularly enjoyable race but I've a strong suspicion I'll be back for another crack next year.

Friday Sep 6, 2013 #

7 PM

Running warm up/down 53:00 [3] 10.0 km (5:18 / km)
shoes: Asics GT2000 #1

Planned to run at lunchtime but forgot to pick up my trainers so had to squeeze a run in after work before heading north. Corstorphine Hill with Tessa.

Thursday Sep 5, 2013 #

7 PM

Running warm up/down 47:00 [3] 9.0 km (5:13 / km)
shoes: Asics GT2000 #1

Jogged to AS to do some hill reps.

Looked at the hill.

Jogged home.

Slowly.

C • sense 1

Wednesday Sep 4, 2013 #

7 AM

Running 41:00 [3] 8.9 km (4:36 / km)
shoes: Asics GT2000 #1

Inverleith Park.

5 PM

Running tempo 1:21:05 [3] 22.5 km (3:36 / km)
shoes: Asics DS Trainer #1

The railway gets longer. 14 mile progression run with Ross, out in 43:10 back in 37:55. Felt like hard work from about 4 miles onwards and was dropped by Ross with 2 to go. Happy with that though as I think it's about my longest run, distance wise, since March and brought the rolling-7 up to 99 miles, also the highest since before the season started.

Tuesday Sep 3, 2013 #

7 PM

Running 1:13:00 [3] 16.8 km (4:21 / km)
shoes: Asics GT2000 #1

Frogston Road "10" plus jog home.

Monday Sep 2, 2013 #

8 AM

Running (RR) 43:00 [3] 9.3 km (4:37 / km)
shoes: Asics GT2000 #1

Fairly bad nights sleep. Every bit of me completely exhasuted apart from the nettle stings on my legs which were doing a great job at keeping me awake.

5 PM

Running hills (MASH) 1:25:00 [3] 16.0 km (5:19 / km)
shoes: inov8 TrailRoc 235

Five climb mash with HH and Jegor for the first half. Solid running. Feet a bit sore in TrailRocs by the end.

Sunday Sep 1, 2013 #

10 AM

Running warm up/down 37:00 [3] 7.4 km (5:00 / km)
shoes: inov8 roclite 285 #4

From Comrie up the road to the start of my leg (with a pause at the leg 1/2 changeover).

Running hills 1:01:05 [3] 13.8 km (4:26 / km)
shoes: inov8 roclite 285 #4

Slightly more competitive relay running - leg 3 of the Comrie Hills relay. Climbed well, feeling really strong all the way. Maybe a little bit cruisey on the descent and then messed it up at the bottom by running into a field instead of following the road which seemed to be going the wrong way to the checkpoint. Ended up wading through a river, climbing a dry stane dyke and floundering through nettles and bracken to get back to the track, just as the Corstorphine runner I'd passed half way up the climb reappeared.
Kyle Grieg of Forres set a new leg record in 59:20, I think without my detour I'd have been a similar time.

Running warm up/down 35:00 [3] 6.4 km (5:28 / km)
shoes: inov8 roclite 285 #4

From the end of leg 3 back down to Comrie, following bits of leg 4 (but avoiding all the hills!). Legs not too bouncy by the end.

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