Training Log Archive: Bashman

Steady Marathon - ( Route+splits through the globe -------------- ^ )

Plan was to run from home up the Deeside Way for as long as I saw fit. Originally planned to do a progression until Banchory to take my mind off the boredom but when I couldn't help but start at 4:20/km this was off the cards. I think the mindset of running at least 30km helped the first bit to fly by. It was also quite a nice day for it, t-shirt weather, so that helped too.

Entered the countryside at 5km without even realising and continued at a nice pace towards Drumoak. Had a fudge sweet at 9km whilst running (tricky) and then I gave myself two new goals: to continue running non stop and to never exceed 5min/km before Banchory. This proved hard on the steep hill up to Drumoak so that counted as a bit of an effort. This effort overflowed for a few km so there were a few fast splits there...

As I approached Crathes my pace settled again and I made sure to take the sharp corners well and not to slow down to 5min/km (thoughts of the movie Speed here). Also had another fudge sweet. Along the railway after Crathes and managed to completely obliterate the slow moving train with a fairly large hoard onboard. Things got muddy as I entered Banchory, and got stuck in a muddy puddle for a split second allowing my watch to go over 5, raging! However, made up for this by putting in some effort to get under 1:30 at the half marathon (21.1km) mark. Still had no intension of doubling this.

I felt good, so I called my Dad whilst on the move and told him to meet me in Potarch in an hour, i.e about 34km. The climb up in Blackhall Forest was insane, and my splits suffered as well as my legs. Didn't care about pace anymore anyway. At least things were interesting now. I had my third fudge at about 26km, and also had a drink which I had been neglecting. Needed a piss but decided to hold it for a bit (after trying to do so whilst running backwards).

Through Shooting Greens car park at 30km and I felt good! I knew I had a long downhill so I began to think of celebrating the solstice with a full marathon! It was a silly idea at first but when I met my Dad who had run to meet me, he took the idea onboard (although I think I lied a little bit about my condition). We decided to meet in Kincardine to finalise this. Had another sweet just before Potarch (my final one).

Really began to hurt before Kincardine. The downhill had wrecked my calves and I was chaffing quite a lot. However I went through 37km at Kincardine and told my Dad to meet me at Deeside Activity Park, north of Dess. Up the DW on a bit I've never seen before; nice but the hill was not welcomed. Called Evie to take my mind off the painful 4km to come but hung up when I couldn't really run and talk at the same time. Over the top and down next to the regular car park. I didn't really appreciate how much height I was losing though. Last section was quite a technical path. It really hurt and I slogged up to the Xmas tree garage. Final bit along the road and then a 500m loop to top it all off.

Very happy to have achieved this before I can legally (in Scotland) run one myself. Probably going to be abused for being a bit stupid and doing this but I know as long as the recovery is good then there's nothing wrong with it. Halves were 1:30 and 1:46, but the second half was a lot hiller! Managed to do this all with 4 fudge sweets, a few sips of water and no stops, not much food really but had more if it was to be required. Began the recovery with a large bacon and egg bap, a coke and a hot chocolate, after taking a few photos on a tank. Awesome run, glad to be home, and glad to be doing long runs like this again.
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C • marathon 8

Easy->Steady
Started off with Dad in Kingshill. Big loop with a few cool climbs he showed me. Icy on the open sections and muddy in the forest. Then broke off and ran home through Hillhead and Murtle Den. Still quite spooky in there, doesn't really change at all with respect to the season. Watch died unfortunately, but powered back home at what felt like a good pace. Longer run tomorrow I think.

Easy
Various running about, sort of counts as a jog I guess..

Easy
Nice one to end exams (even though mine ended on Tuesday) with the EUOC boys. Along meadows and up to George Street. Bailed on the grass on St. Andrew's Square and then a big loop of Calton. Down to Parliament and a few of us decided to go round the seat. Got quite windy, and then smashed my toe off the road to bleeding-through-the-shoe extents. Still finished feeling good but the post run shower wasn't too much fun.
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C • Kicking 2

Circuits

-- WU
Thoracic Mobility - 4 x 5+5 with push ups on the 3rd set
Inch worm to hip drop x 5
Monster band walks - 2 x 10+10
TRX - 2 x 10
SL Dips - 2 x 6+6

-- Main session
4 x 5 Pull Ups - with 8 med ball slams after each set
4 x 5 Back Squat (40WU, 60, 60, 65, 65kg) - with 3 high box jumps after each set
3 x 10 DB Bench Press (2 x 16kg) - with 8 med ball putts after each set

-- Plate Circuit
- 3 x 8 x 30s[15s].....[60s] with a 15kg plate, 20kg on *s for the 3rd set
SL Pivot*
Squat *
RTW
Lunge*
Press*
H2H
Plank*
Lat. Jumps*

-- Calf Raises - 3 x 10+10

--WD
Rolling

Slight increase with Squats but still not back to normal, very tired this morning... Increase to 16kg for BP, and increase to 20kg for most of the last set of the circuit.

Long
With Oleg and Scott. Up Arthur's Seat via Holyrood, forgot a working torch so had to rely on Scott's light whilst Oleg powered on up. Sketchy coming down and bailed on the grass. Through Duddingston and up to Craigmillar. Then gradually up to Braids and up to the top. Down the path, across Hermitage and up Blackford. Quite tired and hungry now, Oleg still powering up though. Down the hill and bailed again. Through Marchmont, Meadows, Library and home. Quite knackered by the end, calves tight the whole way annoyingly.

Easy Recovery
Late pre breakfast. Legs wrecked so just got the 30 mins done. Lap of the seat. Achilles feeling good! Will spin this evening.

Steady
Got a good sweat going but very bored by the end. Long run tomorrow I think....

Circuits

Up at 5:30 this morning....

-- Circuit Gym
Thoracic Mobility - 4 x 5+5 with push ups on the 3rd set
Pull Ups - 5 x 5 feeling great
Inch Worm to Hip Drop x 5
Agility, 8 x one in each, 4+4 x lateral, 6 x icky shuffle + jumps, 6 x backward icky shuffle + backward jumps, SL Hops x 3 x 10+10
FS Press - 5 x 10 - (25kg, 25, 20, 20, 20 - ow)

-- Performance Gym
FS Squat - 5 x 5 (30, 40, (0.5)50, (0.5)50, 40, 40kg) failed at this today
Romanian Dead Lift - (60, 70, 75, 75kg) - grip got tough

Boxing Drills! Great fun.

Small stretch.
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WU

Good one. To DVC via the library and then a slow loop with Haries. Feeling quite good today, despite circuits.
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Haries Intervals - 8 x 1km [60s, ~50m]

A real killer! Went down expecting 5 x 1km [45s] but then Jacob suggested this other session and I was keen to join him (also longer recoveries). We started with the aim of 3:30 but this quickly improved. I steadily got more and more wrecked but he seemed to be holding it together. Gassy on the 5th and 6th but then felt alright for the last 2, although Jacob and a 31min runner that joined us after the 4th started increasing the pace. Last two recoveries were shorter as I started with the other two who were finishing ahead. Really happy with the splits that came out of this, but might be spinning tomorrow as calfs were quite tight.

Splits:
3:24, 25, 23, 23, 24, 22, 26, 24
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WD

Loop of the meadows with Jacob who was dying. Then to the gym to roll and home.
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B@NT£R (Recovery)
Quick one round the meadows, last exam today and was a bit pushed for time. But felt awesome, so wrote a tribute to my friend, and then bombed it home at a good pace. Achilles a little bit tender....

C • hehe 8