Training Log Archive: rcroIn the 30 days ending Apr 30, 2019:
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Tuesday Apr 30, 2019 #
7 PM
Running race (Pentyrch) 57:33 [4] 11.64 km (4:57 / km) +420m 4:11 / km
slept:5.5 shoes: inov8 Roclite 290 Grey
Was hoping to go for a good PB but ankles really not feeling right (both taped tonight), and then found out the course had changed this year to take out the fast grass descent and replaced with more technical down and then stony track. Thought it may be better to write-off this run and just get round comfortably.
Instead went to do the easier bits faster and see the rest went. So, road at the start was quite fast, and then once off the road and going uphill was struggling and walking. Legs were pretty heavy. Didn't attempt to hold on to places and instead just let people pass and go off ahead. Held and regained ground on the flatter bits though.
From half way up Tyn y Coed was aware that David Lawson's dad was just behind me, and he had a bigger crowd of supporters at the top than I did. Once on the other side and starting to get technical he got away with a few others. Didn't lose any places on the main down or on the stones surprisingly - gained one towards the end as the person in front had taken a tumble and was being attended to by a marshal.
Second climb was long but was gaining ground and caught everyone back up by the top. Had Ben Littlejohns just behind me going up the road. Overtook David's dad at the top - but lost the place again on the way back down.
As per previous years, was able to carry more speed than others over the last bump before Pentyrch which meant I was able to gain a few places in the last k into the finish. In the end was pushing quite hard.
Don't know end position - maybe low-mid 20s out of 250.
https://www.strava.com/activities/2331394123
Instead went to do the easier bits faster and see the rest went. So, road at the start was quite fast, and then once off the road and going uphill was struggling and walking. Legs were pretty heavy. Didn't attempt to hold on to places and instead just let people pass and go off ahead. Held and regained ground on the flatter bits though.
From half way up Tyn y Coed was aware that David Lawson's dad was just behind me, and he had a bigger crowd of supporters at the top than I did. Once on the other side and starting to get technical he got away with a few others. Didn't lose any places on the main down or on the stones surprisingly - gained one towards the end as the person in front had taken a tumble and was being attended to by a marshal.
Second climb was long but was gaining ground and caught everyone back up by the top. Had Ben Littlejohns just behind me going up the road. Overtook David's dad at the top - but lost the place again on the way back down.
As per previous years, was able to carry more speed than others over the last bump before Pentyrch which meant I was able to gain a few places in the last k into the finish. In the end was pushing quite hard.
Don't know end position - maybe low-mid 20s out of 250.
https://www.strava.com/activities/2331394123
Monday Apr 29, 2019 #
6 PM
S&C 30:00 [3]
7 PM
Running 25:19 [3] 5.41 km (4:41 / km) +80m 4:21 / km
slept:5.5 shoes: Mizuno Wave Rider 22 Blue
Easy recovery jog. Legs and ankles particularly sore today - I guess from the rough terrain and contouring yesterday.
https://www.strava.com/activities/2328685361
https://www.strava.com/activities/2328685361
Sunday Apr 28, 2019 #
10 AM
Orienteering race (S Wales Mountain Trial) 2:15:15 [3] 18.66 km (7:15 / km) +765m 6:01 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2
First running of the South Wales Mountain Trial, long distance orienteering west of Storey Arms, using OS map. Not really navigating very well - head not really into it. Legs also pretty tired, but then my only "rest" days for a while have been Thursday and Friday and I've done quite a lot.
Pretty sluggish up the hill to start. Had taped ankle so it wasn't comfortable on steep ups. Seems the people in front went north of Fan Fawr to 2, so I went south - and it looked slightly shorter anyway. Once up the sharp bit, terrain wasn't actually too bad - jogging pace rather than walk or run. Aware from the start that 6 looked hard, and terrain was pretty vague as crossed it. Most of the way, bearing felt good - but towards the end as reaching the spur thought I went right a bit, but realised quickly and turned left. GPS plot shows a pretty good line right across. Thought I'd rather approach 2 from above and seemed to work out.
For 3, went across the dam although accepting it was further. Not confident with stream crossing after Four Fans 2015 and knew it rained yesterday. Noted a diagonal trod on the far side that looked useful unfortunately didn't find the junction when I got there and was stuck on the lower one and had to climb up (Marcus found it so caught me at 3). Contoured around Fan Dringarth but very marginal as to if going straight up would give faster running. Good line into 4. Went reasonably straight for 5 through a lot of bog but was a bit high at the end - saw Kate O'S go into it which helped.
Long leg to 6, should have crossed the first stream a bit higher as lost more height than expected. Then went with a high contour on west side of Fan Fawr, which helped me gain on a lot of people who were going slower. Steadily gaining height to hit the top of the spur rather than go around as the people trying to follow Marcus were. Apart from being tired, terrain wasn't too bad. Was on a rough bearing from there and just had to keep going and going until got down to the right level. Did only cross one stream beforehand, and found some rough terrain along the way. Had seen Marcus not find the control, but hadn't seen where he went. Found the second stream and continued down quite a long way before seeing the control - then seeing Ben about 100 yards to the right looking unsure but on a perfect line to hit it bang on. Unfortunately was a big train of runners I'd overtaken a few minutes behind that I'm pretty sure were just blindly following me.
From here was with Ben and tiring rapidly as we went up. Let him pull me further right than I had wanted, so found the fence corner so had to approach control 7 from the south (which meant could then see Marcus and Matt exit). I'd wanted to go a bit higher and then down the scarp, contour around and approach from above as the streams are in deep valleys. Then just a case of plod around to the end, with Ben taking out about 40s on me. The train behind must have lost more time as they were never in sight as we left 7 and maybe 10 mins back by the end.
End result 3rd place of around 30 odd. Pretty tired, ankles worked hard, but nice to do. MDC had 1,2,3,4, and maybe would have been close to 2nd if I'd got the trod right going into 3. Good to have Ben around again for a bit, hopefully get chance to catch up properly in the week.
https://www.strava.com/activities/2325567121
Total YTD distance run is now 39km higher than at this point in 2017 (immediately pre-Fellsman) - so well on course for 3,200km for the year.
Pretty sluggish up the hill to start. Had taped ankle so it wasn't comfortable on steep ups. Seems the people in front went north of Fan Fawr to 2, so I went south - and it looked slightly shorter anyway. Once up the sharp bit, terrain wasn't actually too bad - jogging pace rather than walk or run. Aware from the start that 6 looked hard, and terrain was pretty vague as crossed it. Most of the way, bearing felt good - but towards the end as reaching the spur thought I went right a bit, but realised quickly and turned left. GPS plot shows a pretty good line right across. Thought I'd rather approach 2 from above and seemed to work out.
For 3, went across the dam although accepting it was further. Not confident with stream crossing after Four Fans 2015 and knew it rained yesterday. Noted a diagonal trod on the far side that looked useful unfortunately didn't find the junction when I got there and was stuck on the lower one and had to climb up (Marcus found it so caught me at 3). Contoured around Fan Dringarth but very marginal as to if going straight up would give faster running. Good line into 4. Went reasonably straight for 5 through a lot of bog but was a bit high at the end - saw Kate O'S go into it which helped.
Long leg to 6, should have crossed the first stream a bit higher as lost more height than expected. Then went with a high contour on west side of Fan Fawr, which helped me gain on a lot of people who were going slower. Steadily gaining height to hit the top of the spur rather than go around as the people trying to follow Marcus were. Apart from being tired, terrain wasn't too bad. Was on a rough bearing from there and just had to keep going and going until got down to the right level. Did only cross one stream beforehand, and found some rough terrain along the way. Had seen Marcus not find the control, but hadn't seen where he went. Found the second stream and continued down quite a long way before seeing the control - then seeing Ben about 100 yards to the right looking unsure but on a perfect line to hit it bang on. Unfortunately was a big train of runners I'd overtaken a few minutes behind that I'm pretty sure were just blindly following me.
From here was with Ben and tiring rapidly as we went up. Let him pull me further right than I had wanted, so found the fence corner so had to approach control 7 from the south (which meant could then see Marcus and Matt exit). I'd wanted to go a bit higher and then down the scarp, contour around and approach from above as the streams are in deep valleys. Then just a case of plod around to the end, with Ben taking out about 40s on me. The train behind must have lost more time as they were never in sight as we left 7 and maybe 10 mins back by the end.
End result 3rd place of around 30 odd. Pretty tired, ankles worked hard, but nice to do. MDC had 1,2,3,4, and maybe would have been close to 2nd if I'd got the trod right going into 3. Good to have Ben around again for a bit, hopefully get chance to catch up properly in the week.
https://www.strava.com/activities/2325567121
Total YTD distance run is now 39km higher than at this point in 2017 (immediately pre-Fellsman) - so well on course for 3,200km for the year.
C • #6 1
Saturday Apr 27, 2019 #
8 AM
Running - off road warm up/down 10:02 [3] 1.71 km (5:52 / km) +10m 5:42 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Arrived a bit late - but warm up felt ok this week apart from wearing a waterproof top.
https://www.strava.com/activities/2322015058
https://www.strava.com/activities/2322015058
9 AM
Running - off road race (FoD Parkrun) 18:56 [3] 5.0 km (3:47 / km) +25m 3:42 / km
slept:5.5 shoes: inov8 Mudclaw300 Blk/Gn2
Aiming for sub-20 today, but weather and conditions weren’t really helping. Wet and splashy underfoot, and a few bits where mud soft and slippery (although on the whole was pretty firm...), but wind very strong. Thought I’d just see how it went.
Started out in 4th and had some space around me. Got to 1k post at 3:39 and thought it was going to be a pretty quick time. Passed the woman with a dog and then turned for the rough bit to the sawmills and hit the wall of wind and lost a lot of speed.
Got next overtake on the long straight at start of lap 2, with the wind behind me - again at the turn was then head on and hard work. Most of last lap was just trying to close the gap on Marcus a bit, and try and sneak in a course PB. In the end was 5s behind - but really not PB conditions today.
https://www.strava.com/activities/2322016050
Started out in 4th and had some space around me. Got to 1k post at 3:39 and thought it was going to be a pretty quick time. Passed the woman with a dog and then turned for the rough bit to the sawmills and hit the wall of wind and lost a lot of speed.
Got next overtake on the long straight at start of lap 2, with the wind behind me - again at the turn was then head on and hard work. Most of last lap was just trying to close the gap on Marcus a bit, and try and sneak in a course PB. In the end was 5s behind - but really not PB conditions today.
https://www.strava.com/activities/2322016050
10 AM
Running - off road 22:35 [3] 3.75 km (6:01 / km) +70m 5:30 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Warm down incorporating a check of the two footpaths that may end up being used for my Berry Hill street-o on 6th June. Useful in that I found that one of the paths is neither signed nor obviously in existence at either end. Forest Hills seem to have signed the two the cross the golf course quite well.
Path by Coleford much drier than it was a few weeks ago, but the wind was pretty unbearable at times.
https://www.strava.com/activities/2322017324
Came back home after this. Not a day for hanging around outside.
Path by Coleford much drier than it was a few weeks ago, but the wind was pretty unbearable at times.
https://www.strava.com/activities/2322017324
Came back home after this. Not a day for hanging around outside.
Friday Apr 26, 2019 #
10 AM
Running - off road 1:43:37 [3] 18.1 km (5:43 / km) +450m 5:06 / km
slept:6.0 shoes: inov8 Roclite 290 Grey
Big loop of Whitbourne from Bringsty. Mostly and easy recovery, but having a go at the 3 segments in the area I don't already have the KOM for - and was mostly successful. Had a bit of trouble remembering exactly where they start, finish and go which cost me the last segment as didn't appreciate it started before the bridge not after, and don't have the heart to edit it down to match my effort. Will just try again another day...
Finding breathing quite hard on Bringsty so the efforts weren't exactly full on. Still, knew the second would be easy to beat but pleased to also be 30s clear on the first. Neither left me completely breathless by the end let alone by mid-way - so show these two are less "safe" than all my others around here.
Across into Whitbourne past Gaines Farm and along the old court drive. A couple of stops at various graves since I suspect a few don't get many/any visitors other than me - but Rose's had fresh flowers on and was the brightest of any in the churchyard. Then Boat Lane into Tedney - footpath at the end quite overgrown now.
Return to car around the back of Poswick with lots of lovely cows, then into Badley Wood for a bit of fun guessing where the path out, which I found at second attempt. More navigation troubles as got onto the National Trust land as they've been converting various buildings into holiday cottages, unofficially diverted the footpath and then not signed it. Had actually done that footpath once before - 15 yrs ago - and straight away once diverted, alarm bells started going off, and ended up doing a complete lap of a field without finding a signed exit just went and trespassed through their fields instead. Seems they've now brought one of the "Brockhampton Trails" out this way as passed a sign, then jumped a barbed wire fence to rejoin the official footpath (which ironically was signed at this point...). All might have been a bit easier with a map, but does nothing to improve my opinion of the NT.
https://www.strava.com/activities/2320096687
Was going to stop off in the Forest as just about warm enough for snakes but timing meant I'd then have to come across Monmouth or Chepstow bridges at a time when both would be queuing for 15-20 mins so just drove straight back .
Finding breathing quite hard on Bringsty so the efforts weren't exactly full on. Still, knew the second would be easy to beat but pleased to also be 30s clear on the first. Neither left me completely breathless by the end let alone by mid-way - so show these two are less "safe" than all my others around here.
Across into Whitbourne past Gaines Farm and along the old court drive. A couple of stops at various graves since I suspect a few don't get many/any visitors other than me - but Rose's had fresh flowers on and was the brightest of any in the churchyard. Then Boat Lane into Tedney - footpath at the end quite overgrown now.
Return to car around the back of Poswick with lots of lovely cows, then into Badley Wood for a bit of fun guessing where the path out, which I found at second attempt. More navigation troubles as got onto the National Trust land as they've been converting various buildings into holiday cottages, unofficially diverted the footpath and then not signed it. Had actually done that footpath once before - 15 yrs ago - and straight away once diverted, alarm bells started going off, and ended up doing a complete lap of a field without finding a signed exit just went and trespassed through their fields instead. Seems they've now brought one of the "Brockhampton Trails" out this way as passed a sign, then jumped a barbed wire fence to rejoin the official footpath (which ironically was signed at this point...). All might have been a bit easier with a map, but does nothing to improve my opinion of the NT.
https://www.strava.com/activities/2320096687
Was going to stop off in the Forest as just about warm enough for snakes but timing meant I'd then have to come across Monmouth or Chepstow bridges at a time when both would be queuing for 15-20 mins so just drove straight back .
Thursday Apr 25, 2019 #
7 PM
Orienteering - Urban (Churchdown Maprun) 59:44 [3] 11.12 km (5:22 / km) +190m 4:57 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue
Decided to come to this as car in garage in Monmouth getting new tyres and alignment fixed post-Cribyn pothole (total money spent on car this month £1,100 :-( ) so with day off tomorrow worked out as another stop on way up to mum.
Never planning on going hard, really need some recovery - so not taking it very seriously with slow start, stops to remove insect from eye, move phone onto other arm, and go to the loo. Stomach been a bit unsettled all day and wasn’t feeling great so more reason not to push it.
S-28-8-9-30-23-13-22-2-1-11-21-19-29-24-7-25-26-15-17-18-27-10-F. 490 points out of 600.
Route at the start was a silly one that wasn’t particularly good for clearing. But I wanted to overlap my previous run asap, and I wanted to explore Churchdown Hill. Hill was quite nice, and needed some care to read the paths right. Again took a silly route around here, but made for a good explore. Top layer of ground was quite slick so climb up from 23 was difficult for getting traction. Steps down from trig weren’t runnable either - all further contributing to my slow start.
Off the hill, just looked for a route that would string together all the 30 pointers, and get more on the way if not far. 26 was the furthest point and had 15 mins so thought plenty of time and added 5, but turns out it was quite close - with 2 mins to go was still expecting to be late!
Somehow still managed to win this despite the slow pace and stops. Should be do-able for a fast runner though. 550 points possible without adding a lot of distance to my route.
https://www.strava.com/activities/2318749656
Never planning on going hard, really need some recovery - so not taking it very seriously with slow start, stops to remove insect from eye, move phone onto other arm, and go to the loo. Stomach been a bit unsettled all day and wasn’t feeling great so more reason not to push it.
S-28-8-9-30-23-13-22-2-1-11-21-19-29-24-7-25-26-15-17-18-27-10-F. 490 points out of 600.
Route at the start was a silly one that wasn’t particularly good for clearing. But I wanted to overlap my previous run asap, and I wanted to explore Churchdown Hill. Hill was quite nice, and needed some care to read the paths right. Again took a silly route around here, but made for a good explore. Top layer of ground was quite slick so climb up from 23 was difficult for getting traction. Steps down from trig weren’t runnable either - all further contributing to my slow start.
Off the hill, just looked for a route that would string together all the 30 pointers, and get more on the way if not far. 26 was the furthest point and had 15 mins so thought plenty of time and added 5, but turns out it was quite close - with 2 mins to go was still expecting to be late!
Somehow still managed to win this despite the slow pace and stops. Should be do-able for a fast runner though. 550 points possible without adding a lot of distance to my route.
https://www.strava.com/activities/2318749656
Wednesday Apr 24, 2019 #
6 PM
Orienteering - Urban (Stoke Bishop) 40:39 [3] 8.35 km (4:52 / km) +160m 4:27 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue
Urban race around the Stoke Bishop halls and some of the roads out towards Coombe Dingle.
Took a while to get going - effectively first 1.5-2k was a warm up. No trouble with navigation - only real time losses were 8-9 where I went down the main road as thought it would be nicer that introducing two dog legs, and 9-10 when I ran to 18 instead on the way.
Thought it was quite a nice course as had actual route choice.
https://www.strava.com/activities/2316083117/overv...
Wore the more expensive watch today - did surprisingly well apart from 500m where it was complete bollocks. Have put the "cheap" one back on charge to use tomorrow
Took a while to get going - effectively first 1.5-2k was a warm up. No trouble with navigation - only real time losses were 8-9 where I went down the main road as thought it would be nicer that introducing two dog legs, and 9-10 when I ran to 18 instead on the way.
Thought it was quite a nice course as had actual route choice.
https://www.strava.com/activities/2316083117/overv...
Wore the more expensive watch today - did surprisingly well apart from 500m where it was complete bollocks. Have put the "cheap" one back on charge to use tomorrow
Tuesday Apr 23, 2019 #
6 PM
Running - off road (MDC Cwm Lickey) 1:12:03 [3] 11.2 km (6:26 / km) +355m 5:33 / km
slept:5.0 shoes: inov8 Roclite 290 Grey
Was going to be a rest day today but was feeling a bit miserable through the morning at work, then Will wanted a lift so came out for something easy.
Legs pretty heavy and towards the back for the gradual climb. Did the first big climb *ok* but really not what they wanted to do so kept it easy from there. Finding rocky ground and paths a problem.
Skipped out the down and ups and went to the trig instead - and was moving better on the flat/slight downs. Once the others had come back up went direct route back with Emma - still moving ok but appreciably tiring.
Half way to a rest day then...
https://www.strava.com/activities/2313599953
Legs pretty heavy and towards the back for the gradual climb. Did the first big climb *ok* but really not what they wanted to do so kept it easy from there. Finding rocky ground and paths a problem.
Skipped out the down and ups and went to the trig instead - and was moving better on the flat/slight downs. Once the others had come back up went direct route back with Emma - still moving ok but appreciably tiring.
Half way to a rest day then...
https://www.strava.com/activities/2313599953
Monday Apr 22, 2019 #
9 AM
Running - off road (Three Castles) 4:41:10 [4] 33.93 km (8:17 / km) +1160m 7:05 / km
slept:5.0 weight:73.5kg shoes: inov8 Roclite 290 Grey
Three Castles anti-clockwise from Skenfrith with Marcus. A hell of a lot further and harder than I had expected from measuring the route on the map. Was very hot - and I needed a lot more food and water than I was carrying so struggled for the last hour.
Was very quickly “greeted” by the evil castle cat - which wasn’t so fond of Marcus. Started and quickly deviated from the official walk to take in an extra hill but avoid distance and road. Quite a tough initial climb really - and same for the next one too.
Grosmont castle was much better than I expected it to be - but came at the price of an extra hill. Evidently big enough to play cricket in. Climb from there up to Craig Syfyrddin was long - over 300m - but managed to run it all. Views would be pretty spectacular from here when less hazy, but we could still see a lot, some kites and a bluebell blanket in the fields. Descent was over quickly.
Popped into the church at Llanfair Grange to take some of the offered water - sign said “help yourself to drinks” and refill bottles. On the way down to bottom of valley, passed a possible runner coming the other way who was struggling.
Climb up to White Castle was actually ok, and again White Castle was really nice - impressive and good views. Steadily began to struggle more and more from here though - energy levels low, legs heavy, drink running out again. Grateful to Marcus for keeping me going and giving me some fold - I wasn’t fantastic company as just plodding on. Lots and lots of undulations and sharp climbs all the way, and it seemed each climb was harder than the last. Managed to keep a “run” for much of it but ended up having to walk a lot of the last one (which was rocky anyway). Road was just case of keep moving, don’t think about pace, every step gets closer to food and drink... and to be fair, pace on these bits weren’t bad. Still alive enough to take in views and recognise hills. Last k or so was the worst - but it’s over!
Think the heat got to me a lot. Drank 1 L before starting, 1.5L on the run - really needed 4+ and bodyweight (and drinking a lot more, eating TWO ice creams at community shop and full blown meal in Sainsburys) still 1.5kg down on yesterday.
Really lovely route though - fantastic views most of the time, and a very “Herefordshire” feel to the terrain. Well worth coming to just to see a bit more of no-mans land and the castles are good too.
Will be an easy run or rest tomorrow - no MDC or intervals!
https://www.strava.com/activities/2310247662
Was very quickly “greeted” by the evil castle cat - which wasn’t so fond of Marcus. Started and quickly deviated from the official walk to take in an extra hill but avoid distance and road. Quite a tough initial climb really - and same for the next one too.
Grosmont castle was much better than I expected it to be - but came at the price of an extra hill. Evidently big enough to play cricket in. Climb from there up to Craig Syfyrddin was long - over 300m - but managed to run it all. Views would be pretty spectacular from here when less hazy, but we could still see a lot, some kites and a bluebell blanket in the fields. Descent was over quickly.
Popped into the church at Llanfair Grange to take some of the offered water - sign said “help yourself to drinks” and refill bottles. On the way down to bottom of valley, passed a possible runner coming the other way who was struggling.
Climb up to White Castle was actually ok, and again White Castle was really nice - impressive and good views. Steadily began to struggle more and more from here though - energy levels low, legs heavy, drink running out again. Grateful to Marcus for keeping me going and giving me some fold - I wasn’t fantastic company as just plodding on. Lots and lots of undulations and sharp climbs all the way, and it seemed each climb was harder than the last. Managed to keep a “run” for much of it but ended up having to walk a lot of the last one (which was rocky anyway). Road was just case of keep moving, don’t think about pace, every step gets closer to food and drink... and to be fair, pace on these bits weren’t bad. Still alive enough to take in views and recognise hills. Last k or so was the worst - but it’s over!
Think the heat got to me a lot. Drank 1 L before starting, 1.5L on the run - really needed 4+ and bodyweight (and drinking a lot more, eating TWO ice creams at community shop and full blown meal in Sainsburys) still 1.5kg down on yesterday.
Really lovely route though - fantastic views most of the time, and a very “Herefordshire” feel to the terrain. Well worth coming to just to see a bit more of no-mans land and the castles are good too.
Will be an easy run or rest tomorrow - no MDC or intervals!
https://www.strava.com/activities/2310247662
Sunday Apr 21, 2019 #
11 AM
Running 57:57 [3] 12.05 km (4:49 / km) +120m 4:35 / km
slept:7.0 shoes: Mizuno Wave Rider 22 Blue
Recovery jog as legs really not wanting to work today. Mostly along the canal Llanover-Goytre and back but an early detour via some lanes on the way out.
Was a nice breeze going out so pleasant conditions for first 20 mins. Then it was really hot later on. This did coincide with legs waking up so was easily negative splitting.
Legs feeling much better now.
https://www.strava.com/activities/2307140509
Was a nice breeze going out so pleasant conditions for first 20 mins. Then it was really hot later on. This did coincide with legs waking up so was easily negative splitting.
Legs feeling much better now.
https://www.strava.com/activities/2307140509
Saturday Apr 20, 2019 #
8 AM
Running warm up/down 12:39 [3] 2.04 km (6:12 / km) +5m 6:08 / km
shoes: Mizuno Wave Rider 22 Blue
Find I need quite a long warm up if I want to start fast. Legs feeling tired and weak the whole time.
https://www.strava.com/activities/2303882700
https://www.strava.com/activities/2303882700
9 AM
Running race (Cardiff Parkrun) 17:52 [3] 5.0 km (3:34 / km) +10m 3:32 / km
slept:4.0 shoes: Mizuno Wave Rider 22 Blue
Back in March I’d said on a Tuesday evening that Easter Saturday might be my only chance to try for a fast Parkrun for some time, so I’d have a go at Cardiff. Then found out that Cory had had the same idea and it became a bit of a suicide pact with both of us targetting PBs and breaking into a new minute.
Prep for this hasn’t been great with legs struggling post Kymin/Tuesday intervals and this week’s runs haven’t been great. Didn’t sleep well last night and feeling ill all morning - worried about just missing my target and then being very disappointed if in low 18s.
Started in a good position as didn’t get held up. Was pushing, but it felt comfortable. Martyn appeared from the bushes 200 yards in and slowly worked towards catching and overtaking him, making sure to surprise him by shouting wtte of “cheating bastard” as I caught up.
First 2k were good, and felt like downhill. Worried that I was going too hard and would struggle, also looking at watch time/distance and at KM markers and aware I was behind time most of the way, and at best on for bang on 18.
From the turn at the bottom just had to push on. Started overtaking at a faster rate from here and was just a case of keep going as fast as I can and it’ll be over in less than 7 mins. Through the field, Cory was about the right distance ahead to beat me by 1 min at the end so gave a bit of confidence.
Went through 4k marker at 14:25 - so a 3:35/k would be enough. Pushed, got one last overtake, kept pushing. At 500m to go had 2 mins left so all not lost yet. Then with 58s left passing the 200m to go sign knew I’d got it.
Hard to be sure with corners and poor GPS, but think the first 4k were all quite consistent 3:37s (previous PB pace), with the last sneaking in 3:24.
Mission accomplished. Not a perfect run, but good enough; now start thinking that if everything slotted together I could shave off quite a lot more - sub-17 doesn’t *seem* impossible...
Cory was 16:52 so a successful outing for FODAC. He was, however, wearing the expensive shoes that take 4% off your time (so add that back on would put him at 17:33 ;-) )
https://www.strava.com/activities/2303883655
Prep for this hasn’t been great with legs struggling post Kymin/Tuesday intervals and this week’s runs haven’t been great. Didn’t sleep well last night and feeling ill all morning - worried about just missing my target and then being very disappointed if in low 18s.
Started in a good position as didn’t get held up. Was pushing, but it felt comfortable. Martyn appeared from the bushes 200 yards in and slowly worked towards catching and overtaking him, making sure to surprise him by shouting wtte of “cheating bastard” as I caught up.
First 2k were good, and felt like downhill. Worried that I was going too hard and would struggle, also looking at watch time/distance and at KM markers and aware I was behind time most of the way, and at best on for bang on 18.
From the turn at the bottom just had to push on. Started overtaking at a faster rate from here and was just a case of keep going as fast as I can and it’ll be over in less than 7 mins. Through the field, Cory was about the right distance ahead to beat me by 1 min at the end so gave a bit of confidence.
Went through 4k marker at 14:25 - so a 3:35/k would be enough. Pushed, got one last overtake, kept pushing. At 500m to go had 2 mins left so all not lost yet. Then with 58s left passing the 200m to go sign knew I’d got it.
Hard to be sure with corners and poor GPS, but think the first 4k were all quite consistent 3:37s (previous PB pace), with the last sneaking in 3:24.
Mission accomplished. Not a perfect run, but good enough; now start thinking that if everything slotted together I could shave off quite a lot more - sub-17 doesn’t *seem* impossible...
Cory was 16:52 so a successful outing for FODAC. He was, however, wearing the expensive shoes that take 4% off your time (so add that back on would put him at 17:33 ;-) )
https://www.strava.com/activities/2303883655
C • PB 5
10 AM
Running warm up/down 17:19 [3] 3.4 km (5:06 / km) +10m 5:01 / km
shoes: Mizuno Wave Rider 22 Blue
Reasonably long warm down with Cory up the TT to the bottom of Hailey Park and back. Then walked the k down to Blackweir to find his family and dog. Legs feeling better at the end of it than they have since pre-Kymin (but don't think there's much running in them).
https://www.strava.com/activities/2303884351
Struggled through traffic, big holes in the road, no parking spaces and up the hill to support the Cribyn race. With it being holiday season, just 2 MDC runners this year (Stefan and Peter). Still maintain it is not a good race for me to attempt.
https://www.strava.com/activities/2303884351
Struggled through traffic, big holes in the road, no parking spaces and up the hill to support the Cribyn race. With it being holiday season, just 2 MDC runners this year (Stefan and Peter). Still maintain it is not a good race for me to attempt.
Friday Apr 19, 2019 #
11 AM
Running 48:55 [3] 10.45 km (4:41 / km) +100m 4:28 / km
slept:7.0 shoes: Mizuno Wave Rider 22 Blue
Nice day so stuck to the plan of an easy run from Caerphilly to Abertridwr and back. Pace was reasonably good as (1) ascent was a lot less perceptible and (2) legs felt a little bit better than they did on Weds/Thur. Still, was a few k further than I intended to run today.
Came back down the railway track - which was definitely downhill, but also definitely had a strong camber down to the left the whole way.
Several positives, but can't say I'm looking forward to trying to run hard tomorrow.
https://www.strava.com/activities/2301622940
Spent a few hours enjoying the sun in Caerphilly after. Seems today is first day of the year the path over the "islands" by the castle is open.
Came back down the railway track - which was definitely downhill, but also definitely had a strong camber down to the left the whole way.
Several positives, but can't say I'm looking forward to trying to run hard tomorrow.
https://www.strava.com/activities/2301622940
Spent a few hours enjoying the sun in Caerphilly after. Seems today is first day of the year the path over the "islands" by the castle is open.
8 PM
Note
So, JK started today - and I wasn't prepared to pay the entry fee again.
Gather from the likes of Nopesport that the best bits from the sprint are:
* the website uses silly colours
* the results website is unreliable
* the silent start that orienteers keep asking for is too quiet
Really selling this "orienteering" to me! Didn't the sun shine? Wasn't there a fast paced and technical sprint race where the best in the country won? Should I take the complete absence of anyone mentioning the actual orienteering to be that it was (a) underwhelming or (b) excellent?
I walked around a castle and got a sun tan. Sure, there were geese and geese shit everywhere - but fundamentally, what I've got to say about today is a positive :-)
Gather from the likes of Nopesport that the best bits from the sprint are:
* the website uses silly colours
* the results website is unreliable
* the silent start that orienteers keep asking for is too quiet
Really selling this "orienteering" to me! Didn't the sun shine? Wasn't there a fast paced and technical sprint race where the best in the country won? Should I take the complete absence of anyone mentioning the actual orienteering to be that it was (a) underwhelming or (b) excellent?
I walked around a castle and got a sun tan. Sure, there were geese and geese shit everywhere - but fundamentally, what I've got to say about today is a positive :-)
C • JK 1
Thursday Apr 18, 2019 #
6 PM
Running 50:57 [3] 10.06 km (5:04 / km) +185m 4:38 / km
shoes: Mizuno Wave Rider 22 Blue
Been a bit of a crap day. Train was an hour late into work this morning, then got a bollocking for daring to suggest we need some instructions or comprehensive training for a new complicated process we have to do and goes wrong 90-100% of the time... Got to 3.30 so just left then, and out to the Forest to look for snakes - and found none. Feeling very much in need of a break - seen that I've had just 2.5 days off so far this year, and even that time ends up worked back in travelling to London and Norwich :-(
Went over to Coleford to explore some bits of the town I didn't see on the MapRun, and check for any updates to put on OSM - then a road loop to the west. Original plan was to do Newland, Clearwell and Milkwall but already at 5k by Newland and legs pretty unhappy. Didn't want to do more than 10k anyway.
Cut back the direct way, with a short stop at an ironworks, then loop of Belle's field at the end. Need to do more stretching. Don't want a rest day tomorrow but will be going even easier.
https://www.strava.com/activities/2300036866
Queue for the tunnels was still over a mile long at 8.30. That's what happens when you get rid of the tolls...
Went over to Coleford to explore some bits of the town I didn't see on the MapRun, and check for any updates to put on OSM - then a road loop to the west. Original plan was to do Newland, Clearwell and Milkwall but already at 5k by Newland and legs pretty unhappy. Didn't want to do more than 10k anyway.
Cut back the direct way, with a short stop at an ironworks, then loop of Belle's field at the end. Need to do more stretching. Don't want a rest day tomorrow but will be going even easier.
https://www.strava.com/activities/2300036866
Queue for the tunnels was still over a mile long at 8.30. That's what happens when you get rid of the tolls...
Wednesday Apr 17, 2019 #
6 PM
Running (Cwmbran) 50:17 [3] 10.09 km (4:59 / km) +155m 4:38 / km
slept:5.5 shoes: Mizuno Wave Rider 22 Blue
Legs suffering quite a bit from yesterday's intervals. No speed at all so kept it steady. Went up to Cwmbran so that I could run in a few squares I've not been into before.
Took one wrong turn - so had to cut across a field where both ends had broken stiles that rolled quite severely with any weight, was quite a struggle to pick legs up and get over. Slowed the overall pace a bit further.
https://www.strava.com/activities/2297538288/overv...
Took one wrong turn - so had to cut across a field where both ends had broken stiles that rolled quite severely with any weight, was quite a struggle to pick legs up and get over. Slowed the overall pace a bit further.
https://www.strava.com/activities/2297538288/overv...
Tuesday Apr 16, 2019 #
6 PM
Running intervals 1:25:28 [5] 12.14 km (7:02 / km) +15m 7:00 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue
Out to FoDAC to pick up my share of Sunday's cake.
Main session over by Parkrun but stuck on the track for 12x 402m with Marcus, Gavin, Cory and Fletch - so quite a fast group.
First 6 all anti-clockwise and starting together. Second 6 all clockwise, with us staggered at 5s intervals.
83, 80, 79, 79, 80, 77; 75, 77, 77, 77, 76, 77.
Struggling a lot today - both legs and breathing. Ended up topless for the last 3, which helped the breathing quite a bit. Would have liked it to be quicker, but not sure I've done that many 400 sessions much faster than this.
Quite a long time standing around afterwards before me and Cory went for a lap of Parkrun to warm down.
https://www.strava.com/activities/2294916103
Main session over by Parkrun but stuck on the track for 12x 402m with Marcus, Gavin, Cory and Fletch - so quite a fast group.
First 6 all anti-clockwise and starting together. Second 6 all clockwise, with us staggered at 5s intervals.
83, 80, 79, 79, 80, 77; 75, 77, 77, 77, 76, 77.
Struggling a lot today - both legs and breathing. Ended up topless for the last 3, which helped the breathing quite a bit. Would have liked it to be quicker, but not sure I've done that many 400 sessions much faster than this.
Quite a long time standing around afterwards before me and Cory went for a lap of Parkrun to warm down.
https://www.strava.com/activities/2294916103
Monday Apr 15, 2019 #
7 PM
S&C 15:00 [3]
slept:5.5 (rest day)
Legs not up to much today
Sunday Apr 14, 2019 #
10 AM
Running warm up/down 8:11 [3] 1.63 km (5:01 / km) +55m 4:18 / km
shoes: Mizuno Wave Rider 22 Blue
Left the warm up quite late as it was still cold outside. Opted to go to start around the road so that I wouldn't have to fight through everyone else walking up the path.
https://www.strava.com/activities/2289083764
https://www.strava.com/activities/2289083764
11 AM
Running race (Kymin Dash) 45:21 [5] 11.4 km (3:59 / km) +220m 3:38 / km
slept:5.5 weight:75kg shoes: Mizuno Wave Rider 22 Blue
Third go at the Kymin Dash. Pretty dry all last week so knew the slow bits would be firmer this year. Only had two target races this year and this wasn't one of them - only went in to treat this as a benchmarking run, and set a new course PB. Achieved that, but was pretty nervous about pacing beforehand.
Did manage to start quite steady, being passed by a *lot* of people in first 100 yards and then being boxed in behind them. Broke through on the corner and then just went for what seemed comfortable - reeled in a *lot*, but also passed by Gavin and Toby from MonRoss. Slotted in behind Emma for a bit before she became too slow and then behind Toby between the two hairpins, when I dropped him too. Got to the top in 11:14, and feeling quite good (about 20th place). Comparison to last year when I tried as hard as I could to the top... 11:12 and 7th place. Standard was quite a bit higher today!
Unlike last year, legs let me keep going after the top. Was slow to accelerate after first get which helped Steve Harris overtake (but his down pace was much quicker than mine anyway). Lost time on second gate as behind Emma, and she did the second field slow enough that I got to the last gate before her.
Going ok down to the road, and down from it - knew it was down though and after the dip would need to transition to ascending again. Seemed ok - I was closing on people in front quite quickly so appears the change in gradient caught them by surprise. Snuck in another overtake at the start of the rollercoaster and two more by the water station (which had a man playing a piano). Descent from here is quite sharp and not really my forte but tried to keep pace up. Had one problem with a maniac cyclist who was riding the race route at high speed but not giving any warning as he approach (given he was doing the route and he'd passed me on the public FOOTPATH from the road earlier - I think he's just a dickhead who was "supporting" the race. Probably Lliswerry...). Two of the people I'd passed on rollercoaster were right behind me by half way down but never overtook.
Had to maintain the effort once at the bottom, and this was quite hard when expecting the two behind to be much faster than me along here. They weren't and must have dropped back. Felt like I was struggling pretty quickly but the watch beeped 3:35/k which was good. And despite continuing to feel it was very hard, and feet burning, kept beeping 3:35/k all the way, and gained yet another place just after the speed limit signs. Final bit was tough - seeing the final corner in the distance for about 400m and a lot of effort to just get there and make sure didn't lose the place.
End result was 12th/305, 3rd FoDAC and won the team prize (4x mugs and a LARGE cake). Strava confirms what I was thinking near the end - that it'd be a 5k PB (18:03), but very surprised that 10k was just two seconds off my race PB (19:01 today). I know there's an element of downhill, but it's never helped me *that* much before, bits were technical, and the 10k still had half the Kymin climb. It puts a bit more pressure on my planned fast Parkrun next Saturday as sub-18 looks clearly *possible*.
By virtue of the last 5k, means I have inadvertently now got a complete set of PBs for 2019, with 8.5 months to go. It's nice to have had four races in a row that I've felt have all gone well - the winter, last autumn and last summer were all very variable, generally more on the bad than the good.
https://www.strava.com/activities/2289086005
On the Hadnock Road 2k segment at the end- 6th fastest of over 1,000. 4th of 266 today - it was quite a strong field towards the front compared to normal.
Did manage to start quite steady, being passed by a *lot* of people in first 100 yards and then being boxed in behind them. Broke through on the corner and then just went for what seemed comfortable - reeled in a *lot*, but also passed by Gavin and Toby from MonRoss. Slotted in behind Emma for a bit before she became too slow and then behind Toby between the two hairpins, when I dropped him too. Got to the top in 11:14, and feeling quite good (about 20th place). Comparison to last year when I tried as hard as I could to the top... 11:12 and 7th place. Standard was quite a bit higher today!
Unlike last year, legs let me keep going after the top. Was slow to accelerate after first get which helped Steve Harris overtake (but his down pace was much quicker than mine anyway). Lost time on second gate as behind Emma, and she did the second field slow enough that I got to the last gate before her.
Going ok down to the road, and down from it - knew it was down though and after the dip would need to transition to ascending again. Seemed ok - I was closing on people in front quite quickly so appears the change in gradient caught them by surprise. Snuck in another overtake at the start of the rollercoaster and two more by the water station (which had a man playing a piano). Descent from here is quite sharp and not really my forte but tried to keep pace up. Had one problem with a maniac cyclist who was riding the race route at high speed but not giving any warning as he approach (given he was doing the route and he'd passed me on the public FOOTPATH from the road earlier - I think he's just a dickhead who was "supporting" the race. Probably Lliswerry...). Two of the people I'd passed on rollercoaster were right behind me by half way down but never overtook.
Had to maintain the effort once at the bottom, and this was quite hard when expecting the two behind to be much faster than me along here. They weren't and must have dropped back. Felt like I was struggling pretty quickly but the watch beeped 3:35/k which was good. And despite continuing to feel it was very hard, and feet burning, kept beeping 3:35/k all the way, and gained yet another place just after the speed limit signs. Final bit was tough - seeing the final corner in the distance for about 400m and a lot of effort to just get there and make sure didn't lose the place.
End result was 12th/305, 3rd FoDAC and won the team prize (4x mugs and a LARGE cake). Strava confirms what I was thinking near the end - that it'd be a 5k PB (18:03), but very surprised that 10k was just two seconds off my race PB (19:01 today). I know there's an element of downhill, but it's never helped me *that* much before, bits were technical, and the 10k still had half the Kymin climb. It puts a bit more pressure on my planned fast Parkrun next Saturday as sub-18 looks clearly *possible*.
By virtue of the last 5k, means I have inadvertently now got a complete set of PBs for 2019, with 8.5 months to go. It's nice to have had four races in a row that I've felt have all gone well - the winter, last autumn and last summer were all very variable, generally more on the bad than the good.
https://www.strava.com/activities/2289086005
On the Hadnock Road 2k segment at the end- 6th fastest of over 1,000. 4th of 266 today - it was quite a strong field towards the front compared to normal.
Saturday Apr 13, 2019 #
10 AM
Running (Garway) 56:22 [3] 11.25 km (5:01 / km) +200m 4:36 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Blue
Wanted an easy run today as racing tomorrow - and also, as it's a weekend, to run somewhere useful to link things up. The original plan was to do Longtown to Ewyas Harold Common and back, but checked the distance and came to 15k with 400m ascent, which is more than I wanted.
Plan B was to return to Skenfrith, and do the next bit up to Garway, since I want to do a race there this summer. Lovely warm morning when out of the wind (which was fierce to start with). Taking it quite easy up the road looking at all the nice cows.
Don't know Garway itself very well, but it's a nice place to come to, and about as typically Herefordshire as anywhere could get. Looped the common and then headed back down a road which I don't think has seen any through traffic for many years (nowhere-nowhere but with a farm and 4 shut gates in the middle - farmer seemed pretty chirpy though).
Did a few bits extra in Skenfrith to get to 11k, noting that watch lost a bit by the river on the way out (under dense trees alongside steep hill - not surprising really).
Had a decent look around the castle after - much easier when not in the middle of a run and feeling ill. Accosted, and then followed, by a black and white cat for some time before it found somebody else to fuss it.
Drove over to Longtown via Cross Ash and the lane to Pandy, which seems to be far better than the B road to Abergavenny. Great views of the mountains from a perspective I've never considered before - Three Castles Walk is getting further up the list now.
https://www.strava.com/activities/2286243318
Plan B was to return to Skenfrith, and do the next bit up to Garway, since I want to do a race there this summer. Lovely warm morning when out of the wind (which was fierce to start with). Taking it quite easy up the road looking at all the nice cows.
Don't know Garway itself very well, but it's a nice place to come to, and about as typically Herefordshire as anywhere could get. Looped the common and then headed back down a road which I don't think has seen any through traffic for many years (nowhere-nowhere but with a farm and 4 shut gates in the middle - farmer seemed pretty chirpy though).
Did a few bits extra in Skenfrith to get to 11k, noting that watch lost a bit by the river on the way out (under dense trees alongside steep hill - not surprising really).
Had a decent look around the castle after - much easier when not in the middle of a run and feeling ill. Accosted, and then followed, by a black and white cat for some time before it found somebody else to fuss it.
Drove over to Longtown via Cross Ash and the lane to Pandy, which seems to be far better than the B road to Abergavenny. Great views of the mountains from a perspective I've never considered before - Three Castles Walk is getting further up the list now.
https://www.strava.com/activities/2286243318
Thursday Apr 11, 2019 #
6 PM
Running tempo 42:20 [3] 10.08 km (4:12 / km) +105m 4:00 / km
shoes: Mizuno Wave Rider 22 Blue
10k from home. Same route as last Wednesday through Tredegar and Belle Vue Parks, and looping the bowl anti-clockwise (not clockwise!) and detour off Cardiff Road to make up distance lost by going direct.
Pretty lucky with traffic today - just 3 stops, and two were for cyclists taking up the whole pavement. From legs not feeling great to start with, was going pretty well and holding it all the way after the first k (which has lots of corners).
Decent number of top 10 segment placings, 3rd best along Melfort (the two better ones were both Melfort-length intervals), a few seconds off my best (and the KOMs) on the segments either side of Pye Corner. Can't analyse how I ascended through Belle Vue Park as it seems the owner of that segment has deleted it - so I'm creating a new one. Wasn't going anywhere near as hard as I was towards the end of last summer, but not sure it was much slower. Just if I'm trying hard for the 8k going into it, I'm not going to put in a hard effort for the hill!
10k at around 42:10 - which is less than a minute behind my PB at the start of the year - from a significantly flatter and less twisty route. Was going reasonably hard, but definitely not race pace - so pretty happy with that.
https://www.strava.com/activities/2282533300
A lot hotter in Newport than Bristol. Made the right decision to wear vest and shorts rather than anything heavier.
Pretty lucky with traffic today - just 3 stops, and two were for cyclists taking up the whole pavement. From legs not feeling great to start with, was going pretty well and holding it all the way after the first k (which has lots of corners).
Decent number of top 10 segment placings, 3rd best along Melfort (the two better ones were both Melfort-length intervals), a few seconds off my best (and the KOMs) on the segments either side of Pye Corner. Can't analyse how I ascended through Belle Vue Park as it seems the owner of that segment has deleted it - so I'm creating a new one. Wasn't going anywhere near as hard as I was towards the end of last summer, but not sure it was much slower. Just if I'm trying hard for the 8k going into it, I'm not going to put in a hard effort for the hill!
10k at around 42:10 - which is less than a minute behind my PB at the start of the year - from a significantly flatter and less twisty route. Was going reasonably hard, but definitely not race pace - so pretty happy with that.
https://www.strava.com/activities/2282533300
A lot hotter in Newport than Bristol. Made the right decision to wear vest and shorts rather than anything heavier.
Wednesday Apr 10, 2019 #
8 AM
Running 25:45 [3] 5.48 km (4:42 / km) +70m 4:25 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Blue
Dropped car in garage for warranty work and jogged home via Somerton. The street lights on George Street bridge have gone from being turned off to gone completely now. Kept moving up Dewsland Park at a steady pace and seems I've ended up with the KOM for the weird segment that starts on the Cardiff road.
https://www.strava.com/activities/2278830376
https://www.strava.com/activities/2278830376
5 PM
Running 24:28 [3] 5.4 km (4:32 / km) +10m 4:29 / km
shoes: Mizuno Wave Rider 22 Blue
Back to collect the car. Seems that it needed more work than I expected (new discs and pads on all wheels, plus two new [electric] calipers on the back) - and mostly not covered by the warranty so cost double what I was expecting :-(
https://www.strava.com/activities/2279874909
https://www.strava.com/activities/2279874909
7 PM
Running 33:10 [3] 6.63 km (5:00 / km) +180m 4:24 / km
shoes: Mizuno Wave Rider 22 Blue
As I had car back, and it was sunny (but not overly warm when in the wind) - went over to Llandegfedd to join up yesterday's run. Expected quite a lot of climb, and there was. Also expected the car park to be open - but it wasn't. Lots of people driving out there to sit in their cars smoking.
https://www.strava.com/activities/2280291291
https://www.strava.com/activities/2280291291
Tuesday Apr 9, 2019 #
6 PM
Running - off road (MDC Llangybi) 1:26:19 [3] 10.96 km (7:53 / km) +315m 6:53 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2
MDC run from Llangybi. As with many of these "experimental" runs, Marcus made sure he was out of the country so missed out on the full enjoyment of this.
Passed off the map reading onto others so I bore no responsibility for the route - which went well for the first 5 mins.
Me: "Are you *sure* we're going clockwise?"
Experienced map reader replies: "Yes, we're here"
Me: "But we've just run past a motte and a farm"
Not sure the clockwise path actually existed.
After from all this, the first half of the run was quite nice - went around the castle, trig point and decoy bunker. Uphill all the way, and was feeling a bit of a struggle.
Second half wasn't quite so nice - the green lane to the SW of the trig/decoy bunker wasn't the big wide track we all imagined from the map, but nearly 2k of single track polished wet rock on a sharp camber, at the bottom of an overgrown gully, with brambles cutting into your side and shoulders if you tried to skirt around any *particularly* slippery bits. I recorded a mile in 20:03 and wasn't the slowest. Very frustrating when I come out to run - and it also robbed a lot of the descending.
The far end confirmed it was a "vehicle" right of way - with 30mph speed limit signs either side (with NSL on the back), and a road sign warning of farm animals ahead. I'm not sure any motorised vehicle could get from end to end.
Later part had a lot more running, and due to time running out we all came straight back down the road avoiding the last wooded loop - but not the defining part of the run. At least worked out some frustration.
Pub was good, if a bit expensive - if we want to come back, suggest some tweaks to the route (or possibly do Wentwood instead?)
https://www.strava.com/activities/2277783432
Thanks to Mark for the lift.
Passed off the map reading onto others so I bore no responsibility for the route - which went well for the first 5 mins.
Me: "Are you *sure* we're going clockwise?"
Experienced map reader replies: "Yes, we're here"
Me: "But we've just run past a motte and a farm"
Not sure the clockwise path actually existed.
After from all this, the first half of the run was quite nice - went around the castle, trig point and decoy bunker. Uphill all the way, and was feeling a bit of a struggle.
Second half wasn't quite so nice - the green lane to the SW of the trig/decoy bunker wasn't the big wide track we all imagined from the map, but nearly 2k of single track polished wet rock on a sharp camber, at the bottom of an overgrown gully, with brambles cutting into your side and shoulders if you tried to skirt around any *particularly* slippery bits. I recorded a mile in 20:03 and wasn't the slowest. Very frustrating when I come out to run - and it also robbed a lot of the descending.
The far end confirmed it was a "vehicle" right of way - with 30mph speed limit signs either side (with NSL on the back), and a road sign warning of farm animals ahead. I'm not sure any motorised vehicle could get from end to end.
Later part had a lot more running, and due to time running out we all came straight back down the road avoiding the last wooded loop - but not the defining part of the run. At least worked out some frustration.
Pub was good, if a bit expensive - if we want to come back, suggest some tweaks to the route (or possibly do Wentwood instead?)
https://www.strava.com/activities/2277783432
Thanks to Mark for the lift.
Monday Apr 8, 2019 #
6 PM
S&C 30:00 [3]
slept:4.0
Planned my summer street-o this evening. More achievable than Pye Corner 2018 but I will still be impressed with anyone who gets them all!
[Five Acres/Berry Hill, 6th June, 6.30-7pm starts, bring a smart phone...]
[Five Acres/Berry Hill, 6th June, 6.30-7pm starts, bring a smart phone...]
Sunday Apr 7, 2019 #
11 AM
Running (Monmouth to Skenfrith) 2:07:51 [3] 25.11 km (5:05 / km) +455m 4:40 / km
slept:4.0 weight:73.6kg shoes: Mizuno Wave Rider 22 Blue
Didn't sleep well last night because of the railway works :-( And tired legs and unsettled stomach in the morning made it difficult to get the enthusiasm to go out today. There aren't many days this month where I can fit in long runs so shortening today would break the plan.
Steadily working through my list of 20 long runs, today being the 5th but not the one I was originally planning to do. Parked the car in Monmouth and went up the lanes to Skenfrith Castle, turned around and came back. Against a strong headwind all the way up, and taken a bit by surprise at how much elevation is backed into the 4k between Trigate and Skenfrith. Stomach was starting to go on descents after Trigate heading north, and pretty unbearable by Trigate coming back - and was like this for about 3 miles. Was aiming to do sub-5 min ks today but being barely able to run for a long section put paid to that. Willing it to be over for the last 5k - with it being hot too.
Quite a nice explore, passed by a grand total of 3 cars in over 1hr 50mins. Saw lots of deer, buzzards, bluebells, primroses and a SmartDitch. Might have liked to spend longer at the castle but didn't want to hang around any longer than a 1 min walk whilst eating/drinking today.
Enjoyed a nice ice cream after. Amazed at how many people were paying to park at the cattle market when the sign says charges apply on Mondays to Saturdays only.
https://www.strava.com/activities/2272049685
Pretty tired after - spent 3 hours in bed recovering.
Steadily working through my list of 20 long runs, today being the 5th but not the one I was originally planning to do. Parked the car in Monmouth and went up the lanes to Skenfrith Castle, turned around and came back. Against a strong headwind all the way up, and taken a bit by surprise at how much elevation is backed into the 4k between Trigate and Skenfrith. Stomach was starting to go on descents after Trigate heading north, and pretty unbearable by Trigate coming back - and was like this for about 3 miles. Was aiming to do sub-5 min ks today but being barely able to run for a long section put paid to that. Willing it to be over for the last 5k - with it being hot too.
Quite a nice explore, passed by a grand total of 3 cars in over 1hr 50mins. Saw lots of deer, buzzards, bluebells, primroses and a SmartDitch. Might have liked to spend longer at the castle but didn't want to hang around any longer than a 1 min walk whilst eating/drinking today.
Enjoyed a nice ice cream after. Amazed at how many people were paying to park at the cattle market when the sign says charges apply on Mondays to Saturdays only.
https://www.strava.com/activities/2272049685
Pretty tired after - spent 3 hours in bed recovering.
Saturday Apr 6, 2019 #
11 AM
Running - off road race (Sugar Loaf Fell Race) 1:02:20 [4] 11.42 km (5:27 / km) +570m 4:22 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn2
As ever with this race - didn't really have much enthusiasm for it. Didn't really care about a result but wanted to push harder than last year (when I took most of it quite easy).
Didn't start as fast as most others but did maintain speed better on the road. Trying not to go too fast so was easing off at times. Once off the road, was finding hills a real struggle and walked almost all of the woods to the top.
On my own right along the Deri ridge - with 100m space ahead and behind. Was a reasonable headwind but moving at comfortable pace. As it started getting steeper fell into a walk for a bit but mostly ran until the path junction and walked the rest slowly.
Very slow off the top as the path was snowy and just had no confidence at all on the rocky bits either. Was the first person for a while to go the right way so people ahead didn't gain as much lead as they should have. Lost 4 or 5 places here. After the rocks was moving well, slowing for the next rocky section st top of the woods but quick otherwise. Very quick once on the road and through the field. With the help of the last hill and holding the pace as it flatted after the field, managed to completely close 300m on the trio ahead in the last k. PB by 2:15.
A little disappointed that hills still aren't going great, but positive news that general running pace has improved by more than I've lost on hills. Might be that things are starting to come together now, if so a few months sooner than I expected.
https://www.strava.com/activities/2268744854
27th/122. 2nd MDC (very low turnout again), 1st FoDAC, 1st NGOC, and I think 8th youngest runner.
Didn't start as fast as most others but did maintain speed better on the road. Trying not to go too fast so was easing off at times. Once off the road, was finding hills a real struggle and walked almost all of the woods to the top.
On my own right along the Deri ridge - with 100m space ahead and behind. Was a reasonable headwind but moving at comfortable pace. As it started getting steeper fell into a walk for a bit but mostly ran until the path junction and walked the rest slowly.
Very slow off the top as the path was snowy and just had no confidence at all on the rocky bits either. Was the first person for a while to go the right way so people ahead didn't gain as much lead as they should have. Lost 4 or 5 places here. After the rocks was moving well, slowing for the next rocky section st top of the woods but quick otherwise. Very quick once on the road and through the field. With the help of the last hill and holding the pace as it flatted after the field, managed to completely close 300m on the trio ahead in the last k. PB by 2:15.
A little disappointed that hills still aren't going great, but positive news that general running pace has improved by more than I've lost on hills. Might be that things are starting to come together now, if so a few months sooner than I expected.
https://www.strava.com/activities/2268744854
27th/122. 2nd MDC (very low turnout again), 1st FoDAC, 1st NGOC, and I think 8th youngest runner.
12 PM
Running - off road warm up/down 6:41 [3] 1.11 km (6:01 / km) +20m 5:31 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Warm down lap of school and field with Michael. No Mark or Alice here so this year my beer has gone to the Stotts.
https://www.strava.com/activities/2268745064
https://www.strava.com/activities/2268745064
Thursday Apr 4, 2019 #
6 PM
Orienteering - Urban race (Coleford Maprun) 59:35 [3] 12.52 km (4:46 / km) +205m 4:24 / km
slept:5.0 shoes: inov8 Roclite 290 Grey
"Summer" Maprun street-o in Coleford, with snow on the ground, on another very cold, wet and windy evening.
Initially didn't see a good route to do the lot without a lot of duplication at the start or end before settling on a spiral, and skipping out the middle part if short on time.
S-29-2-15-1-21-3-27-16-8-20-19-24-13-28-18-30-23-4-26-11-22-5-12-F. Score 490/600.
Not really going fast, and for the first half the running didn't feel good. Not helped by wearing windproof top (which I took off in Broadwell, and things felt better after that).
Glad to hear a beep at 29 as not totally clear where I should be going. Path after 2 by Lucozade wasn't nice to run as lots of stooping down under trees. Was a bit concerned about falling off the path at the golf course but from this direction was ok. Did go wrong at the far end though and too far N for 27.19/24 awkward to fit in but got them at a reasonable point - went down an unmapped dead end path on way to 19 though and need to update map.
Skipped out 9 as seemed a choice of that (10 pts) or 13 (20 pts), although 13 wasn't interesting and made 28 a dogleg. Path out of 18 harder to follow on ground than map as exit was through a farmyard and behind a big tree.
Time looking a bit tight after 30 and there was more climb than I expected to 23 up a wet path. Decision point came at 4 (1k straight line from finish) and thought 10 mins would be enough to get the far loop rather than cut straight back if straightforward. Some concern after 26 as path badly marked, muddy field and big pile of manure in the way. Somewhat lucky I know the field beyond for getting 11 as could have easily overshot otherwise.
Did the extra bit for 22 (30 points) but by now was expecting to be around a minute late - back with 25s to spare only thanks to the path down to 12 being so nice (if dark) and smooth.
Really enjoyed this - shows that mix urban/rural street-o can work well. Still got bits of the town left to explore so may go and try it again another day.
https://www.strava.com/activities/2265196060
Initially didn't see a good route to do the lot without a lot of duplication at the start or end before settling on a spiral, and skipping out the middle part if short on time.
S-29-2-15-1-21-3-27-16-8-20-19-24-13-28-18-30-23-4-26-11-22-5-12-F. Score 490/600.
Not really going fast, and for the first half the running didn't feel good. Not helped by wearing windproof top (which I took off in Broadwell, and things felt better after that).
Glad to hear a beep at 29 as not totally clear where I should be going. Path after 2 by Lucozade wasn't nice to run as lots of stooping down under trees. Was a bit concerned about falling off the path at the golf course but from this direction was ok. Did go wrong at the far end though and too far N for 27.19/24 awkward to fit in but got them at a reasonable point - went down an unmapped dead end path on way to 19 though and need to update map.
Skipped out 9 as seemed a choice of that (10 pts) or 13 (20 pts), although 13 wasn't interesting and made 28 a dogleg. Path out of 18 harder to follow on ground than map as exit was through a farmyard and behind a big tree.
Time looking a bit tight after 30 and there was more climb than I expected to 23 up a wet path. Decision point came at 4 (1k straight line from finish) and thought 10 mins would be enough to get the far loop rather than cut straight back if straightforward. Some concern after 26 as path badly marked, muddy field and big pile of manure in the way. Somewhat lucky I know the field beyond for getting 11 as could have easily overshot otherwise.
Did the extra bit for 22 (30 points) but by now was expecting to be around a minute late - back with 25s to spare only thanks to the path down to 12 being so nice (if dark) and smooth.
Really enjoyed this - shows that mix urban/rural street-o can work well. Still got bits of the town left to explore so may go and try it again another day.
https://www.strava.com/activities/2265196060
Wednesday Apr 3, 2019 #
5 PM
Running 43:43 [3] 10.08 km (4:20 / km) +105m 4:07 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue
From home in the rain.
Physically not feeling great but pace was good. Mentally ok until after run then had a big trigger so really not been with it at all this evening. Still, have to be grateful of 3 months of relative stability.
https://www.strava.com/activities/2262622159
Physically not feeling great but pace was good. Mentally ok until after run then had a big trigger so really not been with it at all this evening. Still, have to be grateful of 3 months of relative stability.
https://www.strava.com/activities/2262622159
Tuesday Apr 2, 2019 #
6 PM
Running intervals (FoDAC) 1:05:20 [5] 14.1 km (4:38 / km)
slept:5.5 shoes: Mizuno Wave Rider 22 Blue
Intervals at a very cold, but sunny, Five Acres.
Session was 30 mins of 800m aiming for time to be target marathon time/60 (so 3:00 hours gives target of 3:00 minutes), and same time for jog recovery before restarting. It was also pointed out, for pacing, that this track is 1/4 mile long not 400m - not that it makes *much* difference.
Took a bit to get going but was getting stronger through the session. Stuck with Chloe (returning from injury) to help her pacing early on but on the 3rd she slowed somewhat and I was taking quite wide lines so timing was out. Once she dropped off to do her own thing I was back to 2:56s. Rests were well under though - about 2 mins as opted for just 1 lap recovery rather than time based.
Did get lapped by the fastest, which is a bit annoying, but wasn't at 100% since legs still getting over Blorenge - and I did the right thing in pacing myself accordingly.
Bit sad to be running out of track Tuesdays until the autumn but still working on getting the Thursday group going again for the summer.
https://www.strava.com/activities/2260401131
Session was 30 mins of 800m aiming for time to be target marathon time/60 (so 3:00 hours gives target of 3:00 minutes), and same time for jog recovery before restarting. It was also pointed out, for pacing, that this track is 1/4 mile long not 400m - not that it makes *much* difference.
Took a bit to get going but was getting stronger through the session. Stuck with Chloe (returning from injury) to help her pacing early on but on the 3rd she slowed somewhat and I was taking quite wide lines so timing was out. Once she dropped off to do her own thing I was back to 2:56s. Rests were well under though - about 2 mins as opted for just 1 lap recovery rather than time based.
Did get lapped by the fastest, which is a bit annoying, but wasn't at 100% since legs still getting over Blorenge - and I did the right thing in pacing myself accordingly.
Bit sad to be running out of track Tuesdays until the autumn but still working on getting the Thursday group going again for the summer.
https://www.strava.com/activities/2260401131
Monday Apr 1, 2019 #
6 PM
S&C 30:00 [3]
slept:4.0