Training Log Archive: rcro

Long slow run with Marcus and Nicky from Treorchy taking in Blaencwm and Bwlch y Clawdd - to get me a join on my map. Breaking in this pair of new shoes as well - and making them less yellow. OK bit did stop half way up first hill to relace them to keep heel in, and found was sliding a bit in mud - could be more the mud than the shoes?

Marcus trying to guess a way up early on so lots of dead ends, then long slow climb up tracks - but was quite nice. Pretty slow down the other side as didn't want to work tired legs hard.

Climb up from Blaencwm is quite a bugger, and was wet and rocky. Very strong winds and driving rain again on the top, but at least was coming from behind rather than head on. Enough to throw my balance many times.

Quite a nice route and glad I got a run out after yesterday since it knackered me a lot (whereas I felt less tired after this run than I did when I woke up).

As Marcus points out, this run plus Wednesday's race gives me a nice 1,300m ascent buffer against Ben from this week alone ;-) At least will be less in the week next week if we're all racing L-B.

https://www.strava.com/activities/906526560

Third go at Tor y Foel fell race. Despite the headlines, not a fantastic race. Legs not feeling right - possibly after yesterday's bouldering - not my race legs so think there was potential to be a fair bit faster.

Steady start but was struggling very quickly and the tramway incline taking more out of me than it should. On flip side, fields were easier (and this is despite having a take a little detour making this year's course slightly longer).

Pretty dead by the hill but tried to keep going. Overtook 7 after the road - and only lost 6 places from top to finish so some improvement. Most of the hill was a walk and would have felt I should have ran the slightly flatter bit half way - but couldn't. Legs wrecked by the top and took some time to get them going again - so working off gravity and momentum alone until after Mark had passed.

Descent to road went better than the little bit with the bend just after - but group of 3 catching close behind at the gate onto track. Tried to get speed up but passed by 2 on the tramway - as they passed I had to drop back a bit to see for ankle turning rocks (wasn't as bad as looked - but ankle did try to go as I was slowing to come off at the end).

Looked behind and Ben was only 100 yards or so back at the fallen tree, and after a couple of hundred yards further I'd realised that the 2nd person to overtake me was actually too slow and I would go much faster if ahead - so pace went up dramatically.

Quick for me down the field, but Tom Mollekin and Katie Beecher overtook at bottom gate. I wasn't going to let them stick it so started the sprint and left them for Ben. Felt like I'd worked very hard at the end.

Overall - a very good result. 5.5 mins quicker than last year (worse conditions), 4.3 mins quicker than PB. Full set of segment PBs and fastest this year on the finish (or joint fastest, as it keeps being pointed out to me...). Well ahead of Matthew Lawson, Andy Creber, Paul Dodd and nice to beat Ben, Tom, Katie for a change. Race does suit me - but if had the right legs could have saved time going up, and if appreciated the speed loss on tramway back sooner, would have saved time down too - low 38s, or even 37s, should be possible.

https://www.strava.com/activities/467486615

Easier than I expected.

Train home is cancelled again. Would feel odd when (if) it runs again next week

Legs gave up before arms - killed by having to be folded in half in the cave and wanted to not to break them before tomorrow. Pulling up better than last week.

Getting this done early as big gap in trains this afternoon

Hills with Ben and Gary. 7x short steep on east side of the Garth - same session as we did a few weeks ago.

As had raced yesterday, took it easy and was going for slow cadence big steps - slightly spastic version of Bedwell running I think. Seemed to use less energy, but definitely slower than what I did last time - but felt like I could have done a lot more at that pace.

Consistently the fastest of the three - but that's not to say consistent: 1:09, 1:12, 1:09, 1:15, 1:16, 1:15, 1:14. Suppose its good practice for the steep side of Tor y Foel on Saturday. Gary the slowest tonight - but if that's his Dragon's Back pace then he'll do well.

Might need to work on the navigation though as got pulled off the right path down to go through the rough towards the road before realising not the best idea - did mean got to see some new parts of the Garth though - and the view of the sharp edge is quite nice from this side.

Feeling a lot better for coming out tonight after incredibly frustrating day fighting a computer that just won't work properly at all, and orienteers being orienteers sending in a stream of over-egged complaints, had let me get pretty destructive by the afternoon.

https://www.strava.com/activities/902846177

Warm up to canal and back with Alice and Will. No lights was interesting.

Have to say it's not really my sort of race - tough climb, tough descent, and lots of rocks and stones - so result was much better than I expected.

Mediocre first ascent - didn't start going well and then was getting held up at times by wide people in front of me. 2nd MDC once on the fell but my flat speed poor so Martyn and Mark Burley got away until the next half of the climb where I passed one and caught the other.

Along the top was much more rocky than I had hoped and with dodgy ankle was really slow on this first bit, and again on the latter stages of drop to road and the Punchbowl. Caught by Helen here but as it went up again dropped her so she didn't get me until in the woods at the end.

Last descent wasn't a total disaster, but every time my feet went onto rock, they slipped, so became more and more cautious - lost 4 places here (in addition to the 2 on descent from brickhouse, 3 on flat to brickhouse, and 1 on first flat). Probably best I could hope for on a course that plays to my weaknesses and only attracted the better runners tonight.

Most important thing is that I beat Alice.

https://www.strava.com/activities/901638477

Only just had time - trains completely f***ed up today and ended up running half way across Bristol to find one that would go to Wales and actually stop somewhere useful.

Last Taffs Well Tuesday run for some time, and special route to celebrate end of winter. Not totally impressed early on as Cookworthy levels of mud through the fields.

Got better, saw some little lambs, and ran around some new bits. Going ok but not fantastic - but did the main climb up to the Garth ok. Ankle still not strengthened from last week, and wet shoes were not providing much support. Especially ginger on the stony descent.

https://www.strava.com/activities/900312387

Re *that* segment. Note that it has taken Martyn's to exclude the steps down the bridge - so the moral victor still remains Will :-)