Training Log Archive: FEIn the 7 days ending Aug 28, 2011:
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Sunday Aug 28, 2011 #
Note
Had moderate pain immediately after Urban Race at base of 5th metatarsal where peroneal tendon attaches. Been there on/off since broken ankle (doctor was concerned if also fractured along with fibula), thought new trainers would relieve. 8k on roads and recent higher mileage on hard surfaces seem to have aggravated it.
Core & legs 25:00 [2]
5min w/u, 12min pilates including a few sit ups, 8min legs. Felt a lot better afterwards.
Saturday Aug 27, 2011 #
Running race 37:03 [5]
Guildford Urban Race 4th
Very pleasing run, studying routegadget really helped, only one MR error and barely slowed down let alone stopped (except RC 10), got the RC right, will be interested to see if anyone took same route to 1. Shame about voiding leg 10 as took correct "allowed" route. Stood still at 9 frozen by RC decision fortunately John B re-caught me and I thought what the hell let's go north. 12 took LH ramp after underpass -20s, 16 gate locked -25s. 1 lights changed to green -15s, still quicker than others.
Gave myself a talking to before race - worked for once. I guess I need to do a few more urban races as maybe, just maybe, I can hack them technically even if I have physical limitations. Still don't like taking RC decisions without knowing due to eyesight/time whether they are optimal - need to learn to block out such negative thoughts. Well planned.
Very pleasing run, studying routegadget really helped, only one MR error and barely slowed down let alone stopped (except RC 10), got the RC right, will be interested to see if anyone took same route to 1. Shame about voiding leg 10 as took correct "allowed" route. Stood still at 9 frozen by RC decision fortunately John B re-caught me and I thought what the hell let's go north. 12 took LH ramp after underpass -20s, 16 gate locked -25s. 1 lights changed to green -15s, still quicker than others.
Gave myself a talking to before race - worked for once. I guess I need to do a few more urban races as maybe, just maybe, I can hack them technically even if I have physical limitations. Still don't like taking RC decisions without knowing due to eyesight/time whether they are optimal - need to learn to block out such negative thoughts. Well planned.
Running warm up/down 10:00 [2]
Could have done with 5 mins more, did stretching in start boxes, OK in race, no wd or post race stretching - too busy yaking/download problems.
Thursday Aug 25, 2011 #
Running intervals 25:00 [5]
Whitmoor Common - 2/3rd of normal int session, tired and race on Saturday.
4min tempo, then
3 x 2min - 90s off, 3.00 rest, then 4.43min (on 1 Aug was taking 5.00 for same circuit). Was going to do 3x2min, then 2x5min. Feeling jaded and ditched 2nd 5min run. Staggered at improvement on 5min circuit, it was full of puddles and mud for 20% of the run today. 5% improvement in 24 days - despite puddles and feeling tired.
4min tempo, then
3 x 2min - 90s off, 3.00 rest, then 4.43min (on 1 Aug was taking 5.00 for same circuit). Was going to do 3x2min, then 2x5min. Feeling jaded and ditched 2nd 5min run. Staggered at improvement on 5min circuit, it was full of puddles and mud for 20% of the run today. 5% improvement in 24 days - despite puddles and feeling tired.
Running warm up/down 18:00 [1]
Wednesday Aug 24, 2011 #
Running (Technique) 43:44 [5] 6.0 km (7:17 / km) +120m 6:38 / km
Minley - BAOC
Good flowing run visualising well, 45s on 16 wrong thicket, otherwise small errors 15s or less (-1.15). Running well, eased off for 1k to save something for Saturday. Training is definitely paying off. Good course.
Good flowing run visualising well, 45s on 16 wrong thicket, otherwise small errors 15s or less (-1.15). Running well, eased off for 1k to save something for Saturday. Training is definitely paying off. Good course.
Running warm up/down 12:00 [1]
Usual w/u, just stretching after.
Monday Aug 22, 2011 #
Hashing (Fartlek) 1:05:00 [3] 11.0 km (5:55 / km)
Guildford Hash - Black Swan, Ockham, Airfield & Wisley - live run.
Excellent hash, best I've done since my hashing days in the Middle East. Including my first beer stop, slowed down after refuelling. Included some fast sections, quite tired by the end. Wanted a speed workout and long run and got both. Very enjoyable.
Excellent hash, best I've done since my hashing days in the Middle East. Including my first beer stop, slowed down after refuelling. Included some fast sections, quite tired by the end. Wanted a speed workout and long run and got both. Very enjoyable.