Training Log Archive: GD44

Event: Mynydd Llangatwg
 

Llangattock Orienteering Event

Blue course - 6.2km

S>1: Disaster. There was a scale on the map but no scale bar so I couldn't work out what the distance between the grid lines were. So I stopped way short of CP1 and lost quite a bit of time.
1>2: OK
2>3: OK. I managed to find the earth wall on the direct line and then knew where I was. I managed to find the big depression OK and found Mark Ponsford who was searching for it. I pointed it out to him as he'd gone too high.
3>4: Got the attackpoint at the fenced enclosure and headed SE but missed the CP and went a few 100m too far.
4>5: I followed a rough NE bearing but headed too far E.
5>6: OK
6>7: I was off here but saw the other runners including Mark P who found it.
7>8: OK as I just followed the person in front!
8>9: I managed to pass about 3 orienteers on this leg which had been ahead of me for most of the previous legs. They were looking too far up and I thought it was lower down and stumbled upon it.
9>10: OK
10>11:OK
11>F: OK

Flippin freezing. Car said -1 deg C and there wasn't much wind so that was OK. Lots of snow on the ground.

Nice event - really enjoyed it.

Marcus did it in 44 minutes!

Run/hike with Darren Hutchings in Central Beacons.

Storey Arms>Fan Fawr>Fan Dringarth>Fan Frynych>A4215/A470 Jct>Pen Milan>Corn Ddu>Pen y Fan>Cribyn>Fan y Big>Neuadd Reservoir>Graig Fan Ddu>Bwlch Duwynt>Pont ar Daf>Storey Arms

0 degrees C in Storey Arms but a lot colder on the tops and exacerbated by the high winds.

Great little bimble. I had to wait quite a few times for Darren on the ascents but I was glad to get out and enjoy being on my feet with good company. I'm not sure that I would have gone for a run if I hadn't arranged to meet him!

MDC Hills session on the Garth

7 steep short reps - perfect for leg strengthening

120m with 35m climb: 1:14, 1:20, 1:27, 1:30, 1:27, 1:26, 1:17

on average about 20s slower than Marcus on each one! His were:
1:05, 1:05, 1:04, 1:01, 0:59, 0:59, 0:57

Something to work on! (e.g. put weights on Marcus' back!)

Group: Richard Cronin, Marcus Pinker, Ben Arkell, William White and me.

Hips and glutes mainly

Some advice from my yoga teacher, Kat (www.yogi-bare.co.uk):

These are very much worth a watch. The first video is great and echos the vital running stretches for the hips given in Timothy Ferris' book the 4 hour body

https://www.youtube.com/watch?v=Njmt5z6WNUo&featur...

https://www.youtube.com/watch?v=MIs13f68VT4&featur...


Here is your routine! Try to do 1-2, 1 x week plus our session. They vary in length and shouldn't eat up too much of your time as I know how precious time is for you and your training.
https://www.youtube.com/watch?v=4cO-cwddcd8

https://www.youtube.com/watch?v=c9JGvW9j9JE

https://www.youtube.com/watch?v=6kMIhQKrGrc

If you are pushed on time here are a few stretches you can mix and match: http://www.runnersworld.com/the-body-shop/yoga-for...

Another strange but useful tip for runner care: Epsom salt baths with coconut oil and rubbing castor/sesame (untoasted!) or coconut oil into your joints and allow to soak in.

Some interesting final notes on when to stretch below:

General maintenance: try to incorporate at least one proper stretching session into your training per week. This means a minimum of twenty minutes working on your suppleness.

Night before the race: a loose, rangy stride is something we all strive for. When you watch the pros eating up the hills, they look like they are floating, whereas for many of us, it feels more like a grind or a stomp. Loose legs will help. So, the night before, do a twenty minute stretch to ease off the muscles and also relax the mind.

Immediately before the race: it is probably cold and dark and you are more concerned with getting the right food in, what’s happening with your bowels and changing the battery on your headtorch, but do take a little bit of time to warm up. A few minutes of drills: knee lifts, bum kicks, side strides, back trots and some easy back and shoulder stretches will pay dividends.

During: Dean Karnazes, ultrarunner extraordinary says, “"No matter how hard I push, my muscles never seize up. That's kind of a nice thing if I plan to run a long way." Lucky old him. Most of us will not have that luxury. A quick stretch at a feed station or when your lungs have given out at altitude and you need a break, can help with pain. A whizz through the static stretches for calves, hip flexors, quads and glutes. But do not overstretch a sore bit.

After: If you are too sore straight after your race to stretch, don’t. But try to do it a little later or definitely the next day. If you can, treat yourself to a massage or a steam/sauna, making sure you use the cold intervals too. Then, you can congratulate yourself on working on your suppleness and enjoying it.

MDC run from the Dallimores in Radyr.

My Garmin died so I've copied Marcus'!