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Training Log Archive: murraystraining

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m
Running	43	39:35:07	316.03	(7:31)	508.6	(4:40)	3200
Faffing in the gym	7	2:35:00
Terrain Running	1	2:07:00	8.08	(15:43)	13.0	(9:46)	900
Urban Orienteering	3	59:02	8.64	(6:50)	13.9	(4:15)
Orienteering	1	45:00	4.97	(9:03)	8.0	(5:38)
Total	47	46:01:09	337.72		543.5		4100

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Thursday Oct 31, 2013 #

6 PM

Faffing in the gym 1:00:00 [3]
shoes: Asics DS Trainer #1

Evening faff. Sitting on a spinning bike making the pedals go round while watching HIGNFY and Buzzcocks on phone. Didn't break sweat. Cross "training" sucks - knee feels fine so back to the miles tomorrow.

Wednesday Oct 30, 2013 #

12 PM

Faffing in the gym 40:00 [3]
shoes: Asics DS Trainer #1

Lunchtime faff. 10 min warm up then 20x45/15 on spinning bike. 10 min core & upper body to finish.
Knee improving fairly well. I think I'll be running by the end of the week and back to normal next week - but still keeping an eye on it.

Tuesday Oct 29, 2013 #

Note
(injured)

Patella tendonitis :( too much racing, particularly downhill, says Kim.

Day off today then start cross training tomorrow.

C • . 1

C • 1

C • injury 7

Monday Oct 28, 2013 #

7 AM

Running 46:00 [3] 9.4 km (4:54 / km)
shoes: Asics GT2000 #1

Knee a bit sore again. Time for new shoes I think. And fewer single leg squats.

Sunday Oct 27, 2013 #

Note

Regular readers of my log will have noticed that I've been doing long Wednesday tempo runs with Ross Houston as he prepared for the Frankfurt Marathon. His relentless high mileage approach (140+ over consecutive weeks), dedication to the weekly Dalkeith railway progression run and Harrison Park Sunday Run culminated with an outstanding run in Germany today. Despite 40mph winds and a fall in the first two miles (blown over?) he ran perfectly even splits to improve his PB by just under a minute, taking it to 2:18:29 and more importantly under the Scottish Commonwealth Games qualification standard of 2:19.

I wish I could say I never doubted him but after a couple of ho-hum runs in the Glasgow 1/2 and English 6-stage I feared he had overdone it or peaked too soon (like the day he ran the second half of a 14-miler on the railway in 35:40). When I saw the forecast for Frankfurt with strong westerly winds I feared the worst so I was over the moon when news of his finish time reached me as we were driving home this afternoon.

Ross is a great example of what you can achieve with a long period of focus and dedication, an analytical approach and a good attitude. I'm proud to have been part of his journey and hope it goes on a bit further - like to Glasgow next summer.

C • Good words 6

11 AM

Running long 2:25:00 [3] 26.0 km (5:35 / km) +1000m 4:41 / km
shoes: inov8 RocLite 312 GTX

Another late night, this time at Badaguish for the fantastic Mowbray birthday party. Tess wanted to do some orienteering but my head isn't in an orienteering place at the moment so we went to Inshriach south where she faffed about in the moraine while I headed up onto the plateau to bag a couple of summits (Mullach Clach a'Bhlair and Sgor Gaoith). Very runnable route, I particularly enjoyed the trail beside the Feshie and the descent on a very well made path back to Auchlean. Conditions not great - thank goodness I have a good jacket ;)

C • Would that be 5

Saturday Oct 26, 2013 #

10 AM

Running 43:00 [3] 9.4 km (4:34 / km)
shoes: Asics GT2000 #1

Candle burnt at both ends as I was out on a work do last night while Tessa had a 7am alarm to get up to Aviemore in the morning. Rare Sat am in Edinburgh for me - ran the RR in the opposite direction for a bit of variety.

2 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 RocLite 312 GTX

Scumbernauld jogging.

Running race 12:04 [3] 4.0 km (3:01 / km)
shoes: Asics Hyper LD#2

First leg of the National XC Relays. AnDoug took it out ambitiously fast for a guy who's been injured for months but faded after the first mile. Butchart took it over and dragged Lachlan Oates away with him at the top of the hill and they gained 50m on me. I closed back in on the next climb but they flew away again on the descent. I pushed hard on the final loop to limit my losses and secure 3rd. 12:04 is ridiculously fast for this course - 7 years ago I won first leg and was 4th fastest on the day in over 13 minutes! It was soggy but not really muddy this time and it felt like there was more good grass than previously. Fourth best leg time again today with only Ali Hay running faster on the later legs (12:01) but it's not fair to compare really. Definitely felt tired so it might be worth focusing on the 4km xc in a couple of week and seeing what I can do with a fresher head?

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 RocLite 312 GTX

Jogging and back to the school. Right knee a bit sore - has been niggling from single leg squats on Thursday night.

Friday Oct 25, 2013 #

7 AM

Running 52:00 [3] 10.3 km (5:03 / km)
shoes: Asics GT2000 #1

Corstorphine loop with extension to Kaimes Road and Carrick Knowe. Really like this extension!

Thursday Oct 24, 2013 #

8 AM

Running tempo 46:00 [3] 9.4 km (4:54 / km)
shoes: Asics GT2000 #1

For some reason I've got a mental block about going and re-running Chepls' Loop. There's something about the hill up to Greenbank Road, the busy traffic at Comiston and the familiar trudge back from the meadows that puts me off in the morning. So I ventured south west instead, to Colinton Dell. And it was marvellous.

6 PM

Running 1:04:00 [3] 14.5 km (4:25 / km)
shoes: Asics GT2000 #1

Trainspotting at Leith Central Station. New route - needs a bit of an extension.

Wednesday Oct 23, 2013 #

7 AM

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

Inverleith. Who needs easy days to start feeling fresher?

5 PM

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

HFW

Running tempo 49:03 [3] 12.8 km (3:50 / km)
shoes: Asics DS Trainer #1

Season closer on the Dalkeith railway. A feel good happy go lucky cruise along the familiar route at a marathon taper friendly distance and pace for Houston's benefit (despite the best efforts of Ray to push things on a bit). Until next year, hallowed tarmac.

Tuesday Oct 22, 2013 #

7 AM

Running hills 42:00 [3] 7.5 km (5:36 / km)
shoes: Asics GT2000 #1

Clock loop. Tired.

6 PM

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

Eastern 10. Feeling smoother by the end.

Faffing in the gym 15:00 [3]
shoes: Barefoot

Usual.

Running 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics GT2000 #1

HFW.

Monday Oct 21, 2013 #

7 AM

Running 44:00 [3] 9.3 km (4:44 / km)
shoes: Asics GT2000 #1

RR. Friday night comedy on a Monday morning - Banksy is actually George Osborne, genius.

C • Banksy 1

6 PM

Running hills 1:10:00 [3] 12.5 km (5:36 / km)
shoes: Adidas Swoop #10

Midi-MASH on my own. Cloud level below the top of the crags so pretty annoying running with a headtorch. Kept it to a fairly low level easy run - Crags, Dasses & Dry Valley climbs.

Sunday Oct 20, 2013 #

9 AM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: inov8 RocLite 243

Token.

Running race 33:00 [3] 7.4 km (4:28 / km) +300m 3:42 / km
shoes: inov8 RocLite 243

FRA relay leg 1.
There's this great thing that happens when you're fit. In every race ever people have set off too fast but especially so when the race is a high pressure relay and the first 500m are on tarmac. When you're fit though you can go at that pace and keep going. That's pretty much what happened here - everyone was running fast and right on my heels and then after 100m of climb they just dropped right off. I didn't run any faster, they just vanished. The split times will reveal all in due course but my feeling was that I gained most of my time on the climb and didn't pull away much after that.

C • Great 1

Terrain Running long 2:07:00 [3] 13.0 km (9:46 / km) +900m 7:15 / km
shoes: inov8 RocLite 243

Yeah, it seemed like a good idea for Tess and I to go back out to run the nav leg for our incomplete B team. This idea had its shortcomings but I still enjoyed my hill walk in the driving rain and we made it back in time to see Sarah O'N bringing home the W.

Saturday Oct 19, 2013 #

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 RocLite 243

Limited warm up for the xc as I managed to lose the car key somewhere between the drivers seat and the back seat. Shame as I missed Tessa coming 3rd.

Running race 28:10 [3] 8.45 km (3:20 / km)
shoes: Asics Hyper LD#2

First 'proper' xc race of the season, ED league at Sturling Uni. The girls ran in a torrential downpour which abated before we started btu left the course somewhat soggy to say the least. I got a bit carried away on the first lap and tried to push the pace at the front - my racing instincts writing cheques my legs couldn't cash. I got decoupled from the Central train at the start of the second lap but fought hard to keep in touch. In the end I managed to close in on Alex H and kick past him in the home straight but Robert Russell and Ali Hay were away. Good to be back racing on the country but work to do...

C • work to do ? 1

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics Hyper LD#2

Warm down/dealing with FRA relay team crisis…

Friday Oct 18, 2013 #

6 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics GT2000 #1

Sopping sojourn to Corstorphine with Tessa. Extended the usual Friday morning loop to go right round the zoo and onto the Carrick Knowe railway path.

Thursday Oct 17, 2013 #

8 AM

Running 40:00 [3] 7.5 km (5:20 / km)
shoes: Asics GT2000 #1

Very slow plod around Craiglockhart hill.

6 PM

Running 1:14:00 [3] 15.6 km (4:45 / km)
shoes: Asics GT2000 #1

Running on empty, in my legs at least. Frogston 10.

8 PM

Faffing in the gym 10:00 [3]
shoes: Barefoot

Wednesday Oct 16, 2013 #

7 AM

Running 43:00 [3] 8.9 km (4:50 / km)
shoes: Asics GT2000 #1

Good sleep last night but still tired.

5 PM

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

HFW

Running tempo 57:37 [3] 16.1 km (3:35 / km)
shoes: Asics DS Trainer #1

Blew a few cobwebs away with a solo soggy progression run. 31:20/26:17 for the halves, ok for a lonely effort on heavy legs.

Tuesday Oct 15, 2013 #

7 AM

Running 45:00 [3] 9.2 km (4:53 / km)
shoes: Asics GT2000 #1

Feeling ok on the flat but really weak on any kind of gradient. Slightly more worryingly my left foot completely siezed up afterwards - pain on the top of the first metatarsal and ankle unable to bend. Interesting.

6 PM

Running 57:00 [3] 10.6 km (5:23 / km)
shoes: Asics GT2000 #1

The miles were long tonight. Round the back of the Seat.

Faffing in the gym 10:00 [3]
shoes: Asics GT2000 #1

Situps with medicine ball, one legged pressups, side planks.

Sunday Oct 13, 2013 #

10 AM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: inov8 RocLite 243

Running race (Pentland Skyline) 2:16:22 [3] 27.5 km (4:58 / km) +1900m 3:41 / km
shoes: inov8 RocLite 243

Full overly dramatic write up to come. In short: went out steadier than three years ago, particularly on the descents. I climbed strongly along the Carnethy ridge, pushed on by having Matt Whitfield hot on my heels. That got me through the Drove Road a minute ahead of my 2010 run but I learned from that run on the way home and took better lines on Black and Bell's. From then on I just ran strongly to the finish, and all the places where I was reduced to a crawl in 2010 I felt fine this time. I wasn't paying any attention to a schedule but when I passed Allermuir with more than 15 minutes to get to the finish inside 2:22 I knew it was on - it took 15 minutes to get there on the way up! Everything held together, just, over to Caerketton and then I could relax on the descent, whooping and a hollering into the finish to let them know I was coming. High fiving Kitch as I crossed the line was a nice way to end the race!

Running warm up/down (Pentland Skyline) 7:00 [3] 1.0 km (7:00 / km)
shoes: inov8 RocLite 243

Back to the car.

3 PM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Adidas Swoop #10

This is definitely a good idea.

Running tempo 13:36 [3] 4.0 km (3:24 / km)
shoes: Asics Hyper LD#2

A sort of inverse-protest run. The XC relays have been the day before the skyline everytime I've run it but were moved to the Sunday for some reason this year. So I protested by running both. Crazy fool.
My legs felt ok, I had a stitch the whole way though which was pretty unpleasant. Pulled up a few places but couldn't catch the Trotter A team.

C • I have heard it was moved t... 1

Saturday Oct 12, 2013 #

8 AM

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Asics GT2000 #1

Warm up then jogging the Stockport Parkrun while the Elite Dev Squad did a lactate threshhold session.

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

Jogging in Sutton Park.

Running race 17:48 [3] 5.85 km (3:03 / km)
shoes: Asics Hyperspeed #2

English Six Stage Road Relays. Leg 5 for Highgate Harriers. Set off in 7th with a few runners in my sights and more right behind me. Held back a little on the climb in the first mile and the Belgrave runner moved up to my shoulder. We had a good tussle on the undulating middle section and reeled in AFD and Bristol. With a mile to go I felt pretty good so cranked the pace up, dropped Belgrave and started to reel in John Newsom of Central. I didn't quite catch him but still handed over in 4th. We dropped to 6th on last leg but still a club record so everyone was pretty happy.

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

Jogging back to watch last leg then another half lap with Central, who pipped us for 5th then gave me a lift home.

Friday Oct 11, 2013 #

8 AM

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

Corstorphine loop.

Thursday Oct 10, 2013 #

Note

A blog inspired by Sunday's sprint race: http://murraystraining.blogspot.co.uk/2013/10/how-...

C • Have you worked out how 1

7 AM

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

Craiglockhart. Pentlands were looking good - hopefully they still look good on Sunday!

7 PM

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

Adaptation is taking place. Or the miles are getting shorter. Innocent 10.

Faffing in the gym 10:00 [3]

Running warm up/down 6:00 [3] 1.1 km (5:27 / km)
shoes: Asics GT2000 #1

Wednesday Oct 9, 2013 #

7 AM

Running 43:00 [3] 8.9 km (4:50 / km)
shoes: Asics GT2000 #1

Winter is coming.

C • Nah, it is all about spring! 1

5 PM

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

HFW

Running tempo 58:00 [3] 16.1 km (3:36 / km)
shoes: Asics DS Trainer #1

Faffy railway progression. Faffy for a number of reasons: temporary traffic lights at Braidburn park meant I was a little late getting there so just set straight off. Had to stop after 400yds to tie my laces properly and then again for a pee at halfway. This meant I was chasing Ross and Ryan most of the way home. Also, I didn't have my Garmin with me and the split times haven't hit the microblogosphere yet so no idea of time or pace. Decent but unspectacular would be my feeling.

Running warm up/down 7:00 [3] 1.6 km (4:22 / km)
shoes: Asics DS Trainer #1

Token mile.

Tuesday Oct 8, 2013 #

7 AM

Running 52:10 [3] 10.5 km (4:58 / km)
shoes: Asics GT2000 #1

New loop: Craiglockhart, Greenbank Drive, Hermitage, Blackford, Marchmont. Nice. Hilly.

C • oy.. 2

6 PM

Running 1:08:00 [3] 15.7 km (4:20 / km)
shoes: Asics GT2000 #1

Frogston 10. Feeling very lethargic before getting out but fine once I stepped out the door. Gotta love days like that!

Faffing in the gym 10:00 [3]
shoes: Asics GT2000 #1

Now the mileage is up it's time to start bolting on some strength work. Aim for 2 faffs a week, building up very gradually.

Running warm up/down 5:00 [3] 1.1 km (4:33 / km)
shoes: Asics GT2000 #1

HFW

Monday Oct 7, 2013 #

7 AM

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

Right, let's get back on this thing. Pretty tired after getting home at midnight but got it done and that's the main thing. Legs stiffer than I was expecting too - it was only a sprint race!

5 PM

Running hills 1:14:00 [3] 12.9 km (5:44 / km)
shoes: inov8 TrailRoc 235

Solo MASH - supposed to be meeting Chepls on the summit but couldn't see him. Zig zag path, down DVD ridge, up the path through the gorse from the ruin, over to Dunsapie and up the Lions Haunch, down the Dasses and up the crags.

Sunday Oct 6, 2013 #

7 AM

Urban Orienteering 27:00 [3] 5.5 km (4:55 / km)
shoes: inov8 RocLite 243

Wake me up trip to the sprint model map for some panic sprint training.

2 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: inov8 f-lite 195 #1

Jogging+strides. Looking forward to this.

Urban Orienteering race 14:45 [3] 4.0 km (3:41 / km)
shoes: inov8 f-lite 195 #1

World Cup Final - Sprint. Good run, disappointing result. An unusual combo for me and one I'm still getting my head around. Too many thoughts to put here - more analysis and then a blog post I think (although I realise that the number of blog posts I say I'll write is about three times higher than the number which actually ever get published).

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: inov8 f-lite 195 #1

Disheartened jogging.

Saturday Oct 5, 2013 #

7 AM

Running 30:00 [3] 6.2 km (4:50 / km)
shoes: Asics GT2000 #1

Ein Morgenjogg in Baden.

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GT2000 #1

Varm up.

Orienteering 45:00 [3] 8.0 km (5:38 / km)
shoes: VJ Intergrator #2

World Cup Final - middle distance. Usual World Cup middle distance performance for me - off the pace and a little scrappy. Great fun though in the technical rocky bits and a good kick up the backside for winter training - I can see how to do this stuff, I'm just not good enough at it at the moment.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Intergrator #2

Lots of laps of a football pitch in post race area. A few strides too - still feeling fresh and sharp, good for tomorrow.

Friday Oct 4, 2013 #

2 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics GT2000 #1

Limited warm up.

Urban Orienteering tempo 17:17 [3] 4.4 km (3:56 / km)
shoes: inov8 f-lite 195 #1

Sprint relay. Interesting experience.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics GT2000 #1

Jogging round cheering on DRollins and Karin on 3rd and 4th leg. Limited miles today.

Thursday Oct 3, 2013 #

7 AM

Running 59:00 [3] 11.5 km (5:08 / km)
shoes: Asics GT2000 #1

Extended Corstorphine loop as no run later (travelling to World Cup final). Legs pretty battered - particularly hip flexors.

Wednesday Oct 2, 2013 #

7 AM

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

A bit achey this morning - r. knee and hip flexor.

5 PM

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

HFW

Running tempo 57:17 [3] 16.1 km (3:33 / km)
shoes: Asics DS Trainer #1

More of a run-of-two-halfs than the normal gradual progression run. Enjoying the company of the returning 70072943123131122-super stalker-231215435 so much that we were a minute slower to the turn than usual (32:0x) and then immediately picked it up for a consistently hard return leg (25:1x). Nice to be cruising at 3:00/km pace for the last 4km and gives good reassurance that when you come down from high mileage the body reponds when you ask it to.

Running tempo 7:00 [3] 1.6 km (4:22 / km)
shoes: Asics DS Trainer #1

Token warm down.

Tuesday Oct 1, 2013 #

7 AM

Running 34:00 [3] 7.5 km (4:32 / km)
shoes: Asics GT2000 #1

Feeling pretty fresh.

6 PM

Running 1:15:00 [3] 17.6 km (4:16 / km)
shoes: Asics GT2000 #1

Extension to last week's trial Innocent 10. Opposite direction and with detour to Figgate Park and Portobello golf course. Nice route. 16.5km office-office plus jog home with bag.

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