Training Log Archive: rcroIn the 31 days ending Mar 31, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||
Thursday Mar 31, 2016 #
Note
(rest day)
Lovely day and not working - feels like a bit of a waste
Wednesday Mar 30, 2016 #
Running (Lliswerry) 55:55 [3] 9.15 km (6:07 / km)
slept:5.0 shoes: Mizuno Wave Rider 18
Uneven intervals on the grass. Not going at 100% today. Grass really not ready yet and very muddy - taking very wide lines where drier and less congested. Ankle tried to go after first effort but seems to have held together.
https://www.strava.com/activities/531087612
https://www.strava.com/activities/531087612
Tuesday Mar 29, 2016 #
Running (Lliswerry) 39:12 [3] 7.33 km (5:21 / km) +80m 5:04 / km
slept:5.0 shoes: Adidas Kanadia tr7
Lliswerry - loop around Rogerstone from 14 Locks.
Group was pretty slow - good for me as felt lot more tired today, suspect linked to being sat at a desk all day and stiffening up. Glad it was short too and didn't add any extra onto start/end.
Decent climb up to canal would be good to try when fresher - followed by long rest at the top for the slower groups to get away.
https://www.strava.com/activities/530082566/overvi...
Group was pretty slow - good for me as felt lot more tired today, suspect linked to being sat at a desk all day and stiffening up. Glad it was short too and didn't add any extra onto start/end.
Decent climb up to canal would be good to try when fresher - followed by long rest at the top for the slower groups to get away.
https://www.strava.com/activities/530082566/overvi...
Monday Mar 28, 2016 #
Running 57:24 [3] 11.14 km (5:09 / km) +300m 4:32 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Pretty tired today and put off from going far by yesterday's weather. Still pretty breezy this morning!
Variation of my hills route - aim not for a good time, but to keep plodding on, recover on the downs and keep running on the ups. Succeeded in this respect.
Opted at the end to come back up Cae Perllan rather than Stow Park Ave - both a mental and physical challenge to get up to finish.
https://www.strava.com/activities/528807557
Polar-Strava now seems to know the time zone has changed - they're getting a lot quicker with the adjustment each time now.
Variation of my hills route - aim not for a good time, but to keep plodding on, recover on the downs and keep running on the ups. Succeeded in this respect.
Opted at the end to come back up Cae Perllan rather than Stow Park Ave - both a mental and physical challenge to get up to finish.
https://www.strava.com/activities/528807557
Polar-Strava now seems to know the time zone has changed - they're getting a lot quicker with the adjustment each time now.
Sunday Mar 27, 2016 #
Running - off road (Blorenge-Mynydd Garn Wen) 2:18:34 [3] 22.78 km (6:05 / km) +450m 5:32 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
Last of planned runs for weekend - although had planned loop to include Coity. Glad I didn't.
Keepers Pond to Blaenavon to check out race route - glad I did as OS map appears to be bollocks.
Then on to Mynydd Garn Wen by footpaths. Unfortunately I then forgot that the OS map was bollocks and added an extra mile or so. Very, very rough, rocky and marshy underfoot and even the good ankle was complaining of lack of support from shoes.
Battling against a considerable SW wind all the way down and last 400 yards to trig was tough.
Return on east side was much nicer - short grass and lots of nice contour features that could be worth mapping for a sprint style course. Unfortunately at the turn to head back west the wind really picked up (60+ mph gusts?), from the NW, and torrential rain started. Sheltered for a couple of minutes before became apparent it wouldn't stop and had to fight against it. The worst weather that I have ever run in - Teviothead was nothing in comparison. After 10 mins waterproof was completely soaked through and I was very cold and getting worried - but sun came out as heading back up to masts.
Wind didn't die down - but turned back to SW so fighting it all the way back down from Blorenge trig - flat out pace was 5.30min/k.
Rather worryingly, the "storm" still hasn't come yet!
Weather may not have been good, but I was able to keep running all the way except for the short period where running was completely impossible, and good practice running into wind - much better than I used to be, but rather hopeful of more still conditions next weekend!
https://www.strava.com/activities/528122893/overvi...
Clocks have gone forward so Polar-Strava sync is an hour out again - back to manually changing the time stamps and reuploading TCXs until they put the next "fix" in :-)
Keepers Pond to Blaenavon to check out race route - glad I did as OS map appears to be bollocks.
Then on to Mynydd Garn Wen by footpaths. Unfortunately I then forgot that the OS map was bollocks and added an extra mile or so. Very, very rough, rocky and marshy underfoot and even the good ankle was complaining of lack of support from shoes.
Battling against a considerable SW wind all the way down and last 400 yards to trig was tough.
Return on east side was much nicer - short grass and lots of nice contour features that could be worth mapping for a sprint style course. Unfortunately at the turn to head back west the wind really picked up (60+ mph gusts?), from the NW, and torrential rain started. Sheltered for a couple of minutes before became apparent it wouldn't stop and had to fight against it. The worst weather that I have ever run in - Teviothead was nothing in comparison. After 10 mins waterproof was completely soaked through and I was very cold and getting worried - but sun came out as heading back up to masts.
Wind didn't die down - but turned back to SW so fighting it all the way back down from Blorenge trig - flat out pace was 5.30min/k.
Rather worryingly, the "storm" still hasn't come yet!
Weather may not have been good, but I was able to keep running all the way except for the short period where running was completely impossible, and good practice running into wind - much better than I used to be, but rather hopeful of more still conditions next weekend!
https://www.strava.com/activities/528122893/overvi...
Clocks have gone forward so Polar-Strava sync is an hour out again - back to manually changing the time stamps and reuploading TCXs until they put the next "fix" in :-)
Saturday Mar 26, 2016 #
9 AM
Running race (Newport Parkrun) 20:52 [4] 5.08 km (4:06 / km) +10m 4:04 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Another Parkrun birthday - think it's third one in 4 weeks? Lots of people out, and seems that most are all of to Cardiff later too.
Temporary course on the slower cinder trails and a big out and back loop on grass at the far end.
Short fast race not really what I want after two HMs but gets me one closer to 100. Started reasonably quick but of course left behind. Slowed into a pace I felt could keep up and pulled back through field to be 16th at the end - fairly happy, but my worst finishing position this year!
It was really really windy - the out and back on grass was a killer.
https://www.strava.com/activities/526948661
Temporary course on the slower cinder trails and a big out and back loop on grass at the far end.
Short fast race not really what I want after two HMs but gets me one closer to 100. Started reasonably quick but of course left behind. Slowed into a pace I felt could keep up and pulled back through field to be 16th at the end - fairly happy, but my worst finishing position this year!
It was really really windy - the out and back on grass was a killer.
https://www.strava.com/activities/526948661
2 PM
Note
Glad I wasn't running half today! Not so glad of going out to watch...
Didn't even get on TV! - they were showing women's race when men's came past me.
Didn't even get on TV! - they were showing women's race when men's came past me.
Friday Mar 25, 2016 #
Running long 1:39:40 [3] 21.14 km (4:43 / km) +100m 4:36 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Surprised to see bright sunshine at 7.30 given had thought weather was to be rubbish all weekend. Legs felt quite good (better than yesterday morning!) so brought forward my other long road run to be today.
Bus to Pontypool, canal back. Cleverly planned to be mostly downhill, but unfortunately against a breeze that was very occasionally quite strong. Quite a nice route for most of it. 90s wait for traffic lights at a pedestrian crossing 10k in made it hard to get going again.
Using the jellies again - 2 between 6.4 and 7k, another 2 12.6-13k and last 2 16.5-17k. Seemed to work in so far as not running out of energy but would have survived that run at a slower pace without. Just not sure I can make myself run on my own any slower...
Running hard on the uphills and roads of Newport at the end as hoping to sneak another HM time in under 1:40 - which I just did, second time ever!
Means I can now do parkrun tomorrow and nothing else :-) Do hear there's something going on in Cardiff so might pop over to watch
https://www.strava.com/activities/526140462
Bus to Pontypool, canal back. Cleverly planned to be mostly downhill, but unfortunately against a breeze that was very occasionally quite strong. Quite a nice route for most of it. 90s wait for traffic lights at a pedestrian crossing 10k in made it hard to get going again.
Using the jellies again - 2 between 6.4 and 7k, another 2 12.6-13k and last 2 16.5-17k. Seemed to work in so far as not running out of energy but would have survived that run at a slower pace without. Just not sure I can make myself run on my own any slower...
Running hard on the uphills and roads of Newport at the end as hoping to sneak another HM time in under 1:40 - which I just did, second time ever!
Means I can now do parkrun tomorrow and nothing else :-) Do hear there's something going on in Cardiff so might pop over to watch
https://www.strava.com/activities/526140462
Thursday Mar 24, 2016 #
Running long 1:55:41 [3] 22.04 km (5:15 / km) +350m 4:52 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Bus to Caerphilly, jog home via Rudry and Draethen and the back lanes.
Absolutely knackered before starting so good to try out energy boosts - had a sis energy bar at the start and it made no difference at all. Then 2 CLIF jellies at each of Rudry church, the farm just north of Draethen, and just coming in to Bassaleg - these did seem to work and was moving noticeably faster after.
Reasonable run up Bassaleg Road to finish so happy to call today a success. Definitely need to have an easy day tomorrow!
https://www.strava.com/activities/525406411
Absolutely knackered before starting so good to try out energy boosts - had a sis energy bar at the start and it made no difference at all. Then 2 CLIF jellies at each of Rudry church, the farm just north of Draethen, and just coming in to Bassaleg - these did seem to work and was moving noticeably faster after.
Reasonable run up Bassaleg Road to finish so happy to call today a success. Definitely need to have an easy day tomorrow!
https://www.strava.com/activities/525406411
Wednesday Mar 23, 2016 #
Running (Lliswerry) 44:43 [3] 9.36 km (4:47 / km) +25m 4:43 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Lliswerry effort session just a 5k time trial - and as today is run 6 in 5 days not keen to push too hard.
A test run for a proposed new parkrun (council meeting next week - I dread to think how much my council tax would have to rise to cover for additional wear and tear on pavement caused by runners...). Fast, flat, tarmac and right angle turns - not my thing I'm afraid.
Time slower still from just not trying at all early on, and it being pretty dark in places.
https://www.strava.com/activities/524937927/overvi...
Some of my easter runs are dependent on public transport so means I have to do longer run tomorrow even though I'd like to rest. Useful to practice running when tired, along with slightly longer distance, and hope to play around with rucksack and gels etc. in prep for surviving L-B. Blowing up at Stretton Skyline (2 water stops and only then gratefully taking offered gel/jellies at bottom of massive hill 28k in...) still fresh in the memory!
A test run for a proposed new parkrun (council meeting next week - I dread to think how much my council tax would have to rise to cover for additional wear and tear on pavement caused by runners...). Fast, flat, tarmac and right angle turns - not my thing I'm afraid.
Time slower still from just not trying at all early on, and it being pretty dark in places.
https://www.strava.com/activities/524937927/overvi...
Some of my easter runs are dependent on public transport so means I have to do longer run tomorrow even though I'd like to rest. Useful to practice running when tired, along with slightly longer distance, and hope to play around with rucksack and gels etc. in prep for surviving L-B. Blowing up at Stretton Skyline (2 water stops and only then gratefully taking offered gel/jellies at bottom of massive hill 28k in...) still fresh in the memory!
Tuesday Mar 22, 2016 #
Running - off road (MDC) 1:25:33 [3] 10.62 km (8:03 / km) +495m 6:32 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Red/Blue
MDC run from Pantygelli.
Up the Deri - but across to Forest Coal Pit rather than up to top of Sugar Loaf. Over to Bryn Arw which was a nice change as been over 10 years since I last came this way.
Very, very steep descent and quite slow - lack of balance and coordination governing this over knee, but latter wasn't totally happy coming off SL.
Running out of time to start getting used to distance/climb before L-B race next weekend.
https://www.strava.com/activities/524134351/overvi...
Up the Deri - but across to Forest Coal Pit rather than up to top of Sugar Loaf. Over to Bryn Arw which was a nice change as been over 10 years since I last came this way.
Very, very steep descent and quite slow - lack of balance and coordination governing this over knee, but latter wasn't totally happy coming off SL.
Running out of time to start getting used to distance/climb before L-B race next weekend.
https://www.strava.com/activities/524134351/overvi...
Monday Mar 21, 2016 #
Running (Recovery) 46:08 [3] 8.8 km (5:15 / km) +110m 4:56 / km
slept:4.5 (injured) shoes: Mizuno Wave Rider 18
Eaten quite a lot of mini eggs this afternoon and really needed to run out weekend's hills.
Daylight, so explore around the canal. Pretty slow and not too keen on "hill" back up home towards the end.
Watch well off line for first 2k - yet was pretty determined it had found itself immediately (did so twice as I didn't believe it first time)
https://www.strava.com/activities/523138658/overvi...
Daylight, so explore around the canal. Pretty slow and not too keen on "hill" back up home towards the end.
Watch well off line for first 2k - yet was pretty determined it had found itself immediately (did so twice as I didn't believe it first time)
https://www.strava.com/activities/523138658/overvi...
Sunday Mar 20, 2016 #
Running - off road race (GLCL Pontypool) 42:00 [4] 7.94 km (5:17 / km) +350m 4:20 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Red/Blue
Despite injury and shoe trouble did still force myself out to XC today as not a lot else on.
Running was reasonable - tiredness on hills after last night was bigger hindrance than knee. But there were quite a lot of hills!
Main descent wasn't technical and was able to fly down on last lap to easily overtake a Chepstow just ahead of finish.
Tough course, but nice in a way, beat a few people who are normally faster than me. Might even have just crept in to Lliswerry's first team for results.
https://www.strava.com/activities/521968690/overvi...
Running was reasonable - tiredness on hills after last night was bigger hindrance than knee. But there were quite a lot of hills!
Main descent wasn't technical and was able to fly down on last lap to easily overtake a Chepstow just ahead of finish.
Tough course, but nice in a way, beat a few people who are normally faster than me. Might even have just crept in to Lliswerry's first team for results.
https://www.strava.com/activities/521968690/overvi...
Saturday Mar 19, 2016 #
Event: NGOC League 2
9 AM
Running race (Wyre Forest Parkrun) 20:17 [3] 5.0 km (4:03 / km) +90m 3:43 / km
slept:1.0 (injured) shoes: Mizuno Wave Rider 18
Plenty of time to kill on the way up to Redditch so little detour.
Quite a good course for training - reverse Ashton Court: down, flat, up. Despite uphill finish, still quite a fast course.
Knee generally ok but was pulling the cuts too much on the down so had to keep it slow - could have got 15-20s back without injury.
Overtaken by a youngish guy at the bottom - who clearly was also good on the hills. Held on to him and steadily passing people until the finish.
All on fire track so not totally exciting, but a lot more fun than Little Stoke!
https://www.strava.com/activities/520765573
Quite a good course for training - reverse Ashton Court: down, flat, up. Despite uphill finish, still quite a fast course.
Knee generally ok but was pulling the cuts too much on the down so had to keep it slow - could have got 15-20s back without injury.
Overtaken by a youngish guy at the bottom - who clearly was also good on the hills. Held on to him and steadily passing people until the finish.
All on fire track so not totally exciting, but a lot more fun than Little Stoke!
https://www.strava.com/activities/520765573
7 PM
Orienteering - Night (WNL Wyche Ridge) 56:44 [3] 6.46 km (8:47 / km) +375m 6:48 / km
(injured) shoes: Adidas Kanadia tr7
WNL finale at Wyche Ridge.
Not my terrain, made worse by shoe problems - don't know how long the new mudclaws will last, but one lace didn't get to 2 months without "snapping" in two. Luckily I had second pair of shoes in car - although not ideal for anything steep. Knee not too happy on steep descents.
S-43-54-63-60-42-53-55-51-59-48-50-6-52-45-41-46-40-F. 315 points.
First up the hill to 43. Went for 64 (40 points) but it looked horrible - and impossible with shoes - so gave up on it very quickly. 63 seemed in wrong place - too high, GPS agrees.
After 42 went for path to 55. Never found this path from opposite direction last time, and doesn't seem to exist at other end either - so very long route zig-zagging on paths to 53 instead. Lucky, as 55 was in completely the wrong place and I wouldn't have found if approaching from north.
Mostly paths for the rest. Did go to 62 (40 points), and got within a couple of feet of it when I gave up. Badly mapped and not placed particularly safely 2/3 way up a cliff (description, "crag foot")
Map could do with some work in general. Hopefully a good confidence boost for Lucas.
Well beaten by many (not Ifor) - to be expected here.
https://www.strava.com/activities/521452114/overvi...
Not my terrain, made worse by shoe problems - don't know how long the new mudclaws will last, but one lace didn't get to 2 months without "snapping" in two. Luckily I had second pair of shoes in car - although not ideal for anything steep. Knee not too happy on steep descents.
S-43-54-63-60-42-53-55-51-59-48-50-6-52-45-41-46-40-F. 315 points.
First up the hill to 43. Went for 64 (40 points) but it looked horrible - and impossible with shoes - so gave up on it very quickly. 63 seemed in wrong place - too high, GPS agrees.
After 42 went for path to 55. Never found this path from opposite direction last time, and doesn't seem to exist at other end either - so very long route zig-zagging on paths to 53 instead. Lucky, as 55 was in completely the wrong place and I wouldn't have found if approaching from north.
Mostly paths for the rest. Did go to 62 (40 points), and got within a couple of feet of it when I gave up. Badly mapped and not placed particularly safely 2/3 way up a cliff (description, "crag foot")
Map could do with some work in general. Hopefully a good confidence boost for Lucas.
Well beaten by many (not Ifor) - to be expected here.
https://www.strava.com/activities/521452114/overvi...
Thursday Mar 17, 2016 #
Event: HOC Night Street League
Note
(injured) (rest day)
Getting to work was a struggle but mobility improved a bit once cut back on the bandaging. Drive to Sainsburys was quite uncomfortable to right to put off drive up until the morning and keep fingers crossed. Still suspect I'll be able to run again at some speed on Saturday.
Wednesday Mar 16, 2016 #
Event: Street Event 6
Orienteering - Urban (Penarth) 58:54 [3] 11.79 km (5:00 / km) +95m 4:48 / km
slept:5.0 (injured) shoes: Mizuno Wave Rider 18
SWOC street-o in Penarth.
Walking from train noted that the pavements were lethal and came close to tripping just getting to registration. Alas, even being careful wasn't good enough and my race was over within 4 minutes. From there on pace was much slower and completing stopping to look at the map.
Route S-16-17-(fall)-21-51-36-18-41-32-26-25-33-44-42-31-37-38-45-24-27-34-19-22-11-F. Summed to 600 points but think I could be forgiven for getting it wrong tonight!
Apparently won it with Gary 10 pts behind - think he was just following the trail of red behind me :-)
Thought it was well planned, and felt like should be possible to clear on a good day.
https://www.strava.com/activities/518889086
Unfortunately if knee's gone means what few plans I had for the next few days are now all off. Might try and hobble a parkrun pre WNL, but segment grabbing at home and GLCL debut look like both be deferred once again.
Walking from train noted that the pavements were lethal and came close to tripping just getting to registration. Alas, even being careful wasn't good enough and my race was over within 4 minutes. From there on pace was much slower and completing stopping to look at the map.
Route S-16-17-(fall)-21-51-36-18-41-32-26-25-33-44-42-31-37-38-45-24-27-34-19-22-11-F. Summed to 600 points but think I could be forgiven for getting it wrong tonight!
Apparently won it with Gary 10 pts behind - think he was just following the trail of red behind me :-)
Thought it was well planned, and felt like should be possible to clear on a good day.
https://www.strava.com/activities/518889086
Unfortunately if knee's gone means what few plans I had for the next few days are now all off. Might try and hobble a parkrun pre WNL, but segment grabbing at home and GLCL debut look like both be deferred once again.
Tuesday Mar 15, 2016 #
Running (Lliswerry) 50:42 [3] 11.27 km (4:30 / km) +215m 4:06 / km
slept:4.0 shoes: Mizuno Wave Rider 18
High Cross loop.
Taking it fairly steady but turned into a big effort up last part of Bassaleg Road - but as I took the first part steady not close enough to take back KOM.
Shoes uncomfortable - think I taped them too tight.
https://www.strava.com/activities/517932907
Taking it fairly steady but turned into a big effort up last part of Bassaleg Road - but as I took the first part steady not close enough to take back KOM.
Shoes uncomfortable - think I taped them too tight.
https://www.strava.com/activities/517932907
Sunday Mar 13, 2016 #
Event: CompassSport Cup Heat
Orienteering race (CSC Qualifier) 1:13:04 [3] 10.61 km (6:53 / km) +250m 6:10 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
CSC Qualifier at Cannop Ponds. 9.2km Brown.
Generally good run here as should be expected given how many times I've planned now, and enjoyed it. Lots of small misses though. Lots less semi-open, undergrowth and marsh than I'd remembered...
4 - slightly off line, 20s
5 - slightly off line and distracted by the extra river, 20s
7 - slightly off line, led in to it by Mark P leaving, 20s
9 - slightly off line, too high then saw feature, 20s
15 - slightly off line but stopped at extra stream crossing to map (not sure it should be gully - extension appears to be to a different convention vs the rest of the map). Surprised it was so far W as line didn't seem that bad! 20s
16 - pulled too far E towards a lovely knoll can't find on map. 20s
17 - definitely needs UG screen here
19 - looking too low on the slope - not sure the form line adds anything but implied depression wasn't at the top when it was. 50s
22 - path route was best for me
24 - knew I went in early but control was still further north than I thought. 20s
25 - should have gone out to path and back in as caught got up in trees towards end of straight. 10s.
No biggies (other than 19) - but adds up to 3 mins or so of losses over course.
Caught and steered an NGOC train from 13, calling them into controls. From 15 onwards suggested they try to hang on to me or Richard for a toe - think it worked.
Foot got attacked by brash on 16-17 and hurt a lot for a couple of minutes. Looking a bit bruised now.
Nice to finally have a decentish run in a CSC round whilst being competitive. Might even have counted for the team score...
https://www.strava.com/activities/516117134
Generally good run here as should be expected given how many times I've planned now, and enjoyed it. Lots of small misses though. Lots less semi-open, undergrowth and marsh than I'd remembered...
4 - slightly off line, 20s
5 - slightly off line and distracted by the extra river, 20s
7 - slightly off line, led in to it by Mark P leaving, 20s
9 - slightly off line, too high then saw feature, 20s
15 - slightly off line but stopped at extra stream crossing to map (not sure it should be gully - extension appears to be to a different convention vs the rest of the map). Surprised it was so far W as line didn't seem that bad! 20s
16 - pulled too far E towards a lovely knoll can't find on map. 20s
17 - definitely needs UG screen here
19 - looking too low on the slope - not sure the form line adds anything but implied depression wasn't at the top when it was. 50s
22 - path route was best for me
24 - knew I went in early but control was still further north than I thought. 20s
25 - should have gone out to path and back in as caught got up in trees towards end of straight. 10s.
No biggies (other than 19) - but adds up to 3 mins or so of losses over course.
Caught and steered an NGOC train from 13, calling them into controls. From 15 onwards suggested they try to hang on to me or Richard for a toe - think it worked.
Foot got attacked by brash on 16-17 and hurt a lot for a couple of minutes. Looking a bit bruised now.
Nice to finally have a decentish run in a CSC round whilst being competitive. Might even have counted for the team score...
https://www.strava.com/activities/516117134
Saturday Mar 12, 2016 #
Running race (Newent Parkrun) 20:10 [5] 5.0 km (4:02 / km) +50m 3:50 / km
slept:4.5 (sick) shoes: Adidas Kanadia tr7
Newent Parkrun in reverse.
In hindsight this was a mistake - felt quite a bit better last night to stuck to plan and came. But still not well, and combination of ill, it being much warming than for past few weeks, a deceptively very hard course, and having had to drink so much to soothe throat that my salt concentration been diluted - meant I was feeling really bad towards end and afterwards, clearly dehydrated - enough that driving afterwards was hard.
Run itself went well. Reverse route is no easier than normal, but some sharp descents that I was able to do quite well. Towing somebody for first 4k before dropped them, and 2nd (distant) for all of first lap. Somehow managed to knock 30s off my best time here - and now into Ben-range despite it still being slick on grass in places. First time I've been happy that the kanadias were the right shoes to wear. Would like to get sub-20 here before end of the year - *should* be quite possible, but that is the equivalent of sub-19:30 at FoD, and still some way off that!
Plan was to follow up with a jog up May Hill and back but decided unwise - third time now I've backed out of this when over this way. Seems I got a lucky escape as the lesser spotted Dave Austin was out up there on a rare venture outdoors at exactly same time I would have been!
Feel like its time for bed - but it's still another 12-13 hours until bedtime :-(
https://www.strava.com/activities/514704713/overvi...
In hindsight this was a mistake - felt quite a bit better last night to stuck to plan and came. But still not well, and combination of ill, it being much warming than for past few weeks, a deceptively very hard course, and having had to drink so much to soothe throat that my salt concentration been diluted - meant I was feeling really bad towards end and afterwards, clearly dehydrated - enough that driving afterwards was hard.
Run itself went well. Reverse route is no easier than normal, but some sharp descents that I was able to do quite well. Towing somebody for first 4k before dropped them, and 2nd (distant) for all of first lap. Somehow managed to knock 30s off my best time here - and now into Ben-range despite it still being slick on grass in places. First time I've been happy that the kanadias were the right shoes to wear. Would like to get sub-20 here before end of the year - *should* be quite possible, but that is the equivalent of sub-19:30 at FoD, and still some way off that!
Plan was to follow up with a jog up May Hill and back but decided unwise - third time now I've backed out of this when over this way. Seems I got a lucky escape as the lesser spotted Dave Austin was out up there on a rare venture outdoors at exactly same time I would have been!
Feel like its time for bed - but it's still another 12-13 hours until bedtime :-(
https://www.strava.com/activities/514704713/overvi...
Wednesday Mar 9, 2016 #
Running intervals (Lliswerry) 54:57 [3] 10.08 km (5:27 / km)
slept:5.0 (sick) shoes: Mizuno Wave Rider 18
Lliswerry intervals session. Incredibly complicated instructions but I guess kind of fartlek. Windy.
Purposely easy session for us post Newport half, given I'm still not well (but better than yesterday!) glad to keep it easy and be back in the warm sooner. Slower groups didn't seem to be shorter than usual as just coming off the SDR bridge as I drove home - can't have been fun for them in this weather!
https://www.strava.com/activities/512767354
Purposely easy session for us post Newport half, given I'm still not well (but better than yesterday!) glad to keep it easy and be back in the warm sooner. Slower groups didn't seem to be shorter than usual as just coming off the SDR bridge as I drove home - can't have been fun for them in this weather!
https://www.strava.com/activities/512767354
Tuesday Mar 8, 2016 #
Running (Lliswerry) 54:55 [3] 11.03 km (4:59 / km) +235m 4:30 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 18
Lliswerry Ridgeway and High Cross loop.
Just jogging around as Sugar Loaf has made me ill. OK when running but seem to be worse now finished. Going to bed.
https://www.strava.com/activities/511917974
Just jogging around as Sugar Loaf has made me ill. OK when running but seem to be worse now finished. Going to bed.
https://www.strava.com/activities/511917974
Sunday Mar 6, 2016 #
Event: Welsh Championships
7 AM
O - Planning (Welsh Champs) 1:22:12 [3] 8.25 km (9:58 / km) +580m 7:22 / km
slept:4.0 shoes: inov8 Mudclaw300 Red/Blue
Checking controls put in right place on east side. All were - but had to go around a few twice as had got ahead of them being put out. No great hardship as lovely to run through.
Feedback on terrain, map, courses all been positive. Only negative is that BML let us down again with printing errors, after the first one was reported apparently "all maps were checked" yet at least two more slipped through with identical fault. Actions to take away (1) report it back to BML (2) insist that all maps are counted and checked for errors ahead of the race (3) never trust a start official on their word.
https://www.strava.com/activities/510262337
Feedback on terrain, map, courses all been positive. Only negative is that BML let us down again with printing errors, after the first one was reported apparently "all maps were checked" yet at least two more slipped through with identical fault. Actions to take away (1) report it back to BML (2) insist that all maps are counted and checked for errors ahead of the race (3) never trust a start official on their word.
https://www.strava.com/activities/510262337
C • Trust 10
10 AM
Running 8:47 [3] 1.61 km (5:27 / km)
shoes: inov8 Mudclaw300 Red/Blue
Back to the car via taped route and checking signage was clear. Logged 175m descent in a mile.
https://www.strava.com/activities/510268084
https://www.strava.com/activities/510268084
2 PM
Running 11:00 [3] 1.5 km (7:20 / km)
shoes: inov8 Mudclaw300 Red/Blue
Jog back from finish to car via road with Mark P. Feeling rather cold by now and little bit of snow falling.
Not able to be discharged until after 4pm. Somebody (won't name names, but double barrelled surname and lives in Bath) had gone home without downloading so waiting to interrogate finish boxes before leaving rather than putting reliance on his wife to have reported him missing.
Not able to be discharged until after 4pm. Somebody (won't name names, but double barrelled surname and lives in Bath) had gone home without downloading so waiting to interrogate finish boxes before leaving rather than putting reliance on his wife to have reported him missing.
10 PM
Note
In bed by half ten... Not sure spending a whole day out in the cold has done much good to me
Saturday Mar 5, 2016 #
9 AM
Running race (Pontypool Parkrun) 19:39 [5] 5.0 km (3:56 / km) +55m 3:44 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Stop off on way up to Blaenavon.
Slow start - against the wind for the first 700m (and we had it twice!), and lots of sharp corners and changes of gradient to stop you getting into a flow. In roughly second place all the way, dropping those behind on the hill and when against the wind.
Quite a nice route - but think I'd still prefer Newport for a close one. Given the breaks in flow think it is actually harder than Pomphrey Hill - but still easier than Newent.
https://www.strava.com/activities/509250016
Results currently unavailable due to hardware failure. A shame but still a good run for the money. The volunteers are offering to put in results manually where known - shows real commitment and just how much their care about their Parkrun.
Slow start - against the wind for the first 700m (and we had it twice!), and lots of sharp corners and changes of gradient to stop you getting into a flow. In roughly second place all the way, dropping those behind on the hill and when against the wind.
Quite a nice route - but think I'd still prefer Newport for a close one. Given the breaks in flow think it is actually harder than Pomphrey Hill - but still easier than Newent.
https://www.strava.com/activities/509250016
Results currently unavailable due to hardware failure. A shame but still a good run for the money. The volunteers are offering to put in results manually where known - shows real commitment and just how much their care about their Parkrun.
10 AM
Running 8:00 [3] 1.2 km (6:40 / km) +40m 5:43 / km
shoes: inov8 Mudclaw300 Red/Blue
Slow jog up to the start
11 AM
Orienteering (Pwll Du) 36:19 [3] 4.78 km (7:36 / km) +145m 6:36 / km
shoes: inov8 Mudclaw300 Red/Blue
Welsh "Middle" (Short) Distance Champs. 4.2km brown.
Hesitant in to 1 - just not sure the paths are mapped right on the new map as had same trouble here last time.
Slow route to 4, and by now began to appreciate that the newer mudclaws are rubbish - feet were feeling really lose and getting no support, hence having to slow down even more in rough terrain...
Abandoned original route to 5 as was too steep for dodgy balance with dodgy shoes (1 min).
Overshot 9 as didn't seem to be much to go on (never saw the mapped pond, but maybe an unmapped one...). Control was quite hidden and by this point there had been nobody in front of me for a while so couldn't be led in. Eventually found it from the train of people behind me - a bit bingo-y but to be fair I had gone back into 1:10000 mode. (75s)
A little bit annoyed by now. Had to stop just after 10 to sort out shoes (45s) and then just coasted back leaving Cecilie to lose time looking for the controls - which did well for me on 11. Generally quite easy navigation back and able to tick off the features and work off contours but had lost interest by now.
Having run 2 hours earlier didn't slow me down that much but did mean I was never going to be competitive today. Still should have been on about 33 mins today and time loss above confirms it.
https://www.strava.com/activities/509258693
Hesitant in to 1 - just not sure the paths are mapped right on the new map as had same trouble here last time.
Slow route to 4, and by now began to appreciate that the newer mudclaws are rubbish - feet were feeling really lose and getting no support, hence having to slow down even more in rough terrain...
Abandoned original route to 5 as was too steep for dodgy balance with dodgy shoes (1 min).
Overshot 9 as didn't seem to be much to go on (never saw the mapped pond, but maybe an unmapped one...). Control was quite hidden and by this point there had been nobody in front of me for a while so couldn't be led in. Eventually found it from the train of people behind me - a bit bingo-y but to be fair I had gone back into 1:10000 mode. (75s)
A little bit annoyed by now. Had to stop just after 10 to sort out shoes (45s) and then just coasted back leaving Cecilie to lose time looking for the controls - which did well for me on 11. Generally quite easy navigation back and able to tick off the features and work off contours but had lost interest by now.
Having run 2 hours earlier didn't slow me down that much but did mean I was never going to be competitive today. Still should have been on about 33 mins today and time loss above confirms it.
https://www.strava.com/activities/509258693
1 PM
O - Planning (Sugar Loaf) 1:15:00 [1] 8.0 km (9:23 / km) +280m 7:59 / km
shoes: inov8 Mudclaw300 Red/Blue
Checking controls on first half of brown and black maps. Walked start to 13 in one hour dead - so should hope runners are a bit quicker. Only one mistake (1 min and walking pace) - same one as I made on first visit, but to be fair I wasn't using compass (or the map, most of the time).
Lovely afternoon if a little too warm for wearing 2 coats and gloves. Beautiful woods so quite a nice walk. Not GPSed today but expect to run around the last 53(!) in the morning.
Lovely afternoon if a little too warm for wearing 2 coats and gloves. Beautiful woods so quite a nice walk. Not GPSed today but expect to run around the last 53(!) in the morning.
8 PM
Note
Wow - Focus says that a BOK race in April will have women in all three official rules. Highly admirable, but going to the effort of asking for a note to be put in Focus seems even more petty than the person who went to the effort of complaining to WOA about my under-qualification! Could it, by any chance, have been the same person :-)
Thursday Mar 3, 2016 #
Running race (Work handicap 5k) 19:06 [5] 5.0 km (3:49 / km) +15m 3:46 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Little Stoke winter course as usual. 5.5 min gap ahead of me so again down to pace myself and not have people in the way (apart from two enforced stops due to people walking dogs with massive leads - one half way through my sprint start!)
Despite feeling a little unwell again this afternoon, v quick start and thought I'd see if I could get sub 19. First k was well on track but didn't appreciate the wind gusts and lap 2 in particular was tough on the cycle track straight. Lap 3 similar pace but, as normal, did last lap harder and pushed through the wind better.
Decent sprint finish to make up for Saturday to win by 2s. Really shouldn't be possible for me to keep doing this! (but now really do need to set a PB to stand a chance.
A little disappointed to just miss 19 - but factor in the dog stops and the wind being a lot lot stronger than the calm day of my PB it still does mean making good progress.
https://www.strava.com/activities/507882833
Despite feeling a little unwell again this afternoon, v quick start and thought I'd see if I could get sub 19. First k was well on track but didn't appreciate the wind gusts and lap 2 in particular was tough on the cycle track straight. Lap 3 similar pace but, as normal, did last lap harder and pushed through the wind better.
Decent sprint finish to make up for Saturday to win by 2s. Really shouldn't be possible for me to keep doing this! (but now really do need to set a PB to stand a chance.
A little disappointed to just miss 19 - but factor in the dog stops and the wind being a lot lot stronger than the calm day of my PB it still does mean making good progress.
https://www.strava.com/activities/507882833
Wednesday Mar 2, 2016 #
Running intervals (Lliswerry) 1:11:44 [4] 14.33 km (5:00 / km) +5m 5:00 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Continuing Lliswerry's theme of working to HM/marathons - tempo out and back along the steel works road - billed as 4k each way but actually 4.37k(!).
Most people set off quicker than I wanted so kept an eye on watch to stay over 4 min/k and targetted 4:15-4:20 pace out - seemed to do this quite well, and didn't slow down much for the last mile of the effort which was in the pitch black!
Return was less easy, running into a hurricane - mostly around 4:35 pace but speeding up a bit towards the end. Didn't notice the dark so much. Given I struggle so much against the wind really pleased to be only around 10s/k slower on 2nd effort to 1st.
Most of group 3 ducked out of this session (weather or "taking it easy" pre half) - so after finishing jogged back to sweep Brian as he was alone at the back. Have a lot of respect for him doing the full distance.
https://www.strava.com/activities/507151211/overvi...
Most people set off quicker than I wanted so kept an eye on watch to stay over 4 min/k and targetted 4:15-4:20 pace out - seemed to do this quite well, and didn't slow down much for the last mile of the effort which was in the pitch black!
Return was less easy, running into a hurricane - mostly around 4:35 pace but speeding up a bit towards the end. Didn't notice the dark so much. Given I struggle so much against the wind really pleased to be only around 10s/k slower on 2nd effort to 1st.
Most of group 3 ducked out of this session (weather or "taking it easy" pre half) - so after finishing jogged back to sweep Brian as he was alone at the back. Have a lot of respect for him doing the full distance.
https://www.strava.com/activities/507151211/overvi...
Tuesday Mar 1, 2016 #
Running (Lliswerry) 58:56 [3] 12.08 km (4:53 / km) +125m 4:38 / km
slept:4.5 shoes: Mizuno Wave Rider 18
Now HM and marathon season has started seems like Lliswerry are easing off hills...
Around the river, felt quite hard but was slow enough to chat all the way round. Legs been a bit tired since the weekend.
Home via Ridgeway to get a bit of height in.
https://www.strava.com/activities/506337697/overvi...
Around the river, felt quite hard but was slow enough to chat all the way round. Legs been a bit tired since the weekend.
Home via Ridgeway to get a bit of height in.
https://www.strava.com/activities/506337697/overvi...