Training Log Archive: LeonIn the 7 days ending Jun 15, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Jun 15, 2013 #
9 AM
Running warm up/down 30:00 [1] 3.7 mi (8:06 / mi) +20m 7:58 / mi
All today's various warm ups and warm downs, 1m before & after parkrun, 1 mile before Manchester, 0.7 after to get to 10 for the afternoon.
Running race 17:24 [4] 3.1 mi (5:37 / mi) +20m 5:30 / mi
Burnage parkrun - 1st, 17:24
Another pleasing parkrun, as I didn't go flat out on this once I found myself comfortable in the lead straight away. Kept the tempo high but without really flogging myself. For once felt as if there was another gear to be engaged.
Nice course, alongside the river on trails and a nice loop of the woods. A bit damp but not as bad as I feared, not slippy at all thankfully. A couple of kissing gates per lap and a set of about 12 steps. Main problem was the paths were predominantly quite narrow and lapping people caused issues, the race got quite spread out. Looking at the website, could have possibly got the course record, but never mind.
Course difficulty - 6/10
Course scenery - 8/10
Another pleasing parkrun, as I didn't go flat out on this once I found myself comfortable in the lead straight away. Kept the tempo high but without really flogging myself. For once felt as if there was another gear to be engaged.
Nice course, alongside the river on trails and a nice loop of the woods. A bit damp but not as bad as I feared, not slippy at all thankfully. A couple of kissing gates per lap and a set of about 12 steps. Main problem was the paths were predominantly quite narrow and lapping people caused issues, the race got quite spread out. Looking at the website, could have possibly got the course record, but never mind.
Course difficulty - 6/10
Course scenery - 8/10
1 PM
Urban Orienteering race 53:29 [5] 8.1 mi (6:36 / mi) +20m 6:33 / mi
Salford & Manchester Urban Orienteering - 1st, 53:29
Results are quite flattering really.
No issues first 3, then misread which side of 4 was east due to how I was holding the map. Won't make that mistake again. Really ballsed up 7, went down first ginnel instead of second and then couldn't for the life of me figure out where I had gone, then when I got in the right courtyard I was facing the wrong way. Prob cost a minute. Sub optimal route to 8 via the ampitheatre but at least moving fast. Slightly sub optimal to 11 too I think the footbridge looks a better route. Realised just in time the wall to the east of 15 was uncrossable and went round, took waterside route to 16.
Overshot coming out of 18 and veered left towards block of flats, cost about 20secs I think. Was just turning to take northern route to 20 when I realised west/south was better and checked back. Overshot 29 to end up on corner of quay, lost touch with where I was. (Felt map should have shown metal anchor things which were quite dangerous really if you didn't spot them, which could be easily done if looking at map)
Straight out east from 33 and over middle bridge. Back out of 35 the way I came, until when running along east of quay spotted the now infamous uncrossable fence, so should have kept on the way I came before running alongside tram tracks.
Rest was straightforward hard running, though I was bemused not to cross a stream to 43 until I realised after the race this was a north line!
Was good to have a slightly longer urban event, think some of the ones so far this year have been on the short side, approaching an hour is good. Pace judgement is very difficult, I came away thinking I could have run harder earlier but could be very easy to blow up...
Overall, a cracking event and throughly enjoyable. Really is a best kept secret in the running world. Thanks to everyone who put on the event, must have been a lot of hard work/hours.
Results are quite flattering really.
No issues first 3, then misread which side of 4 was east due to how I was holding the map. Won't make that mistake again. Really ballsed up 7, went down first ginnel instead of second and then couldn't for the life of me figure out where I had gone, then when I got in the right courtyard I was facing the wrong way. Prob cost a minute. Sub optimal route to 8 via the ampitheatre but at least moving fast. Slightly sub optimal to 11 too I think the footbridge looks a better route. Realised just in time the wall to the east of 15 was uncrossable and went round, took waterside route to 16.
Overshot coming out of 18 and veered left towards block of flats, cost about 20secs I think. Was just turning to take northern route to 20 when I realised west/south was better and checked back. Overshot 29 to end up on corner of quay, lost touch with where I was. (Felt map should have shown metal anchor things which were quite dangerous really if you didn't spot them, which could be easily done if looking at map)
Straight out east from 33 and over middle bridge. Back out of 35 the way I came, until when running along east of quay spotted the now infamous uncrossable fence, so should have kept on the way I came before running alongside tram tracks.
Rest was straightforward hard running, though I was bemused not to cross a stream to 43 until I realised after the race this was a north line!
Was good to have a slightly longer urban event, think some of the ones so far this year have been on the short side, approaching an hour is good. Pace judgement is very difficult, I came away thinking I could have run harder earlier but could be very easy to blow up...
Overall, a cracking event and throughly enjoyable. Really is a best kept secret in the running world. Thanks to everyone who put on the event, must have been a lot of hard work/hours.
Friday Jun 14, 2013 #
7 PM
Running 25:23 [2] 3.4 mi (7:28 / mi) +80m 6:57 / mi
Pre-weekend racing loosener round Highroyds. Worked last week so did it again. Slightly slower and slightly more tired than last Friday though. But no beer this week...
Thursday Jun 13, 2013 #
12 PM
Running 31:04 [2] 4.07 mi (7:38 / mi) +10m 7:35 / mi
Through York Hospital and round the railway path. Very sluggish first mile, OK after that. Hayfever kicking off today.
8 PM
Running 33:20 [3] 5.0 mi (6:40 / mi) +20m 6:35 / mi
5 mile run - 12 mins easy, 10 mins tempo, 11 mins easy
Covered 1.8m round Highroyds in the 10mins, which is bang on target really, possibly even a little on the quick side.
That said, it was a real struggle to get out of the door tonight, felt really tired.
First 2.5 mins of effort were into the wind which didn't help but legs alright once I got moving, could have done a bit more if required.
Easy day tomorrow ahead of Mcr/Edin, really looking forward to these two, must be some others doing both?? (apart from my partner in crime M.Hill)
Covered 1.8m round Highroyds in the 10mins, which is bang on target really, possibly even a little on the quick side.
That said, it was a real struggle to get out of the door tonight, felt really tired.
First 2.5 mins of effort were into the wind which didn't help but legs alright once I got moving, could have done a bit more if required.
Easy day tomorrow ahead of Mcr/Edin, really looking forward to these two, must be some others doing both?? (apart from my partner in crime M.Hill)
Wednesday Jun 12, 2013 #
1 PM
Running 30:04 [3] 4.0 mi (7:31 / mi) +30m 7:21 / mi
Out to the racecourse and back down the river.
A little tired. Calf OK, a few twinges. Seemed very humid.
A little tired. Calf OK, a few twinges. Seemed very humid.
5 PM
Orienteering race 53:42 [3] 7.2 mi (7:28 / mi) +10m 7:26 / mi
Fulford Ings EBOR race seeing as it was down the road from the office and AIRE were at Becketts Park which is used regularly. Though I realised while running at lunchtime I could do both, but decided against that.
Anyway, 1.3mile warm up down east bank of the Ouse, thought I could see a big crowd from a mile off by the Millennium Bridge, decent turnout I thought, but turns out to be 30-odd students dressed as Baywatch engaging in some fun drinking activities with inflatables. Probably medics at a guess.
Race one, 'stars' struggled to get legs going, then attacked by nettles all over the place, mispunched but realised and corrected quickly. Only managed to get going in Rowntree Park but even then should have jumped the wall but ran around it. Ah well, got a sweat on. 17:50.
Race two, 'superstars', a few of us struggling to find #2, on the riverbank as veg boundary was in effect doubled, picked up the pace, missed cut through to 9, had to slow to establish correct route to 10, then same issue at #12 as #2 but with added nettles. 17:25. Ran back to office, absolutley dripping, confirming my lunchtime humidity assessment.
Anyway, 1.3mile warm up down east bank of the Ouse, thought I could see a big crowd from a mile off by the Millennium Bridge, decent turnout I thought, but turns out to be 30-odd students dressed as Baywatch engaging in some fun drinking activities with inflatables. Probably medics at a guess.
Race one, 'stars' struggled to get legs going, then attacked by nettles all over the place, mispunched but realised and corrected quickly. Only managed to get going in Rowntree Park but even then should have jumped the wall but ran around it. Ah well, got a sweat on. 17:50.
Race two, 'superstars', a few of us struggling to find #2, on the riverbank as veg boundary was in effect doubled, picked up the pace, missed cut through to 9, had to slow to establish correct route to 10, then same issue at #12 as #2 but with added nettles. 17:25. Ran back to office, absolutley dripping, confirming my lunchtime humidity assessment.
Tuesday Jun 11, 2013 #
1 PM
Running 29:42 [2] 4.0 mi (7:26 / mi) +14m 7:21 / mi
Lunchtime trot down river, over Clifton Bridge round Bootham and back in through Monkgate. Very relaxed, very comfortable. Good.
6 PM
Running intervals 1:05:03 [3] 9.2 mi (7:04 / mi) +100m 6:50 / mi
Track Session - 400s off 1 min
70,69,70,69,70,70,70,71
Was aiming to do 10, but calf was tightening (it was tight yesterday but eased today) and became sore on 9th rep so pulled off the track after 300m, looking at watch was on for a 72 anyway so slowing. Better to get the quality in at the moment. Seemed Ok once I had given it a rub and on the warm down so hopefully nothing serious.
Was only 4 of us doing the session, James Smith and Mike Burrett were a bit ahead and Susan Partridge a bit behind, but good to have people to focus on and work off for the first 200 at least.
Early night tonight, feeling a bit drained.
70,69,70,69,70,70,70,71
Was aiming to do 10, but calf was tightening (it was tight yesterday but eased today) and became sore on 9th rep so pulled off the track after 300m, looking at watch was on for a 72 anyway so slowing. Better to get the quality in at the moment. Seemed Ok once I had given it a rub and on the warm down so hopefully nothing serious.
Was only 4 of us doing the session, James Smith and Mike Burrett were a bit ahead and Susan Partridge a bit behind, but good to have people to focus on and work off for the first 200 at least.
Early night tonight, feeling a bit drained.
Monday Jun 10, 2013 #
Note
(rest day)
Spent the day at Queens watching the Tennis, sensible rest day after the weekend anyway. Need to identify a couple of midweek races, seeing as every weekend until August is booked up.
Sunday Jun 9, 2013 #
3 PM
Running warm up/down 33:30 [2] 3.7 mi (9:03 / mi) +20m 8:54 / mi
Trying to stay in the shade so High Level Bridge was great for w/up. With Chris and Emily Birchall.
Warm Down was very slow w/Mick, Maria, Alan Buckley and Ben Riddell. Calf a bit tight
Warm Down was very slow w/Mick, Maria, Alan Buckley and Ben Riddell. Calf a bit tight
Running race (Blaydon Race) 30:27 [5] 5.7 mi (5:21 / mi) +15m 5:18 / mi
Blaydon Race - 29th - 30:25 (chip), 30:30 (gun(??!))
Very pleased with this.
Having come 42nd & 41st last two years, was aiming for top 40 on the basis I may not be in the shape I was around Xmas but I always run well here. On the other hand have had a fairly big (by recent standards) training week.
Was warm verging on hot in the open, so stayed in the shade as much as possible pre race.
Off we went and tried to stay relaxed through the city centre, found myself with a few others. First bit felt fast. Up the slight incline and onto the dual carriageway started to feel good, tried to stay on my toes and relaxed, though on the open wide road, you could really feel the heat resonate off the tarmac, felt very dry even at this early stage. Got up to Dan Bradford through a mile which watch said 4:53 (strava says 4:51!) but at the time I wrote that off as buildings in city interfering with GPS, in hindsight I must have been feeling bloody good. Edged away from Dan and caught and passed Chris Birchall and by two mile was in behind Josh Tighe who had sensible tucked into the cycle lane to take advantage of what little shade there was. Still feeling bouncy and good pulled away from him but couldn't close gap to anyone in front and found myself running alone as we approached 3miles.
It was now beginning to hurt and Dan Bradford came alongside. We exchanged words of encouragment as we headed over the Scotswood bridge. Here Mick Hill was waiting with his usual boundless verbal assistance, got cut up as I caught a guy approaching the water station, threw water over my head but had little effect. As this was a little out & back section, seeing who was behind me gave me a boost, with 2 miles to go I knew it would be a case of holding on for grim death.
Tried my hardest not to let the guys in front get away, knew pace was dropping but with the pace I'd already run a decent run was on the cards so had to wring every last second out. One guy caught me as we approached one mile to go, now I was dripping with sweat making it difficult to see, legs were burning, arms felt heavy but kept moving forwards. Hilly was there again with shouts. Knew it wasn't far, tried to stride after climbing the monumental climb over the flyover (it isn't really) and round the hairpin, someone shouted my name, no idea who, eyes closed for the most part now, gurning, gurning, right turn into last bit, looked behind (I never do this!) to see a bit of a gap, just want the finish now, onto the grass, 150m to go have to admit I slowed the last 30m, that was it, job done, feel the rush, collapse to the ground.
When's the next one?
Very pleased with this.
Having come 42nd & 41st last two years, was aiming for top 40 on the basis I may not be in the shape I was around Xmas but I always run well here. On the other hand have had a fairly big (by recent standards) training week.
Was warm verging on hot in the open, so stayed in the shade as much as possible pre race.
Off we went and tried to stay relaxed through the city centre, found myself with a few others. First bit felt fast. Up the slight incline and onto the dual carriageway started to feel good, tried to stay on my toes and relaxed, though on the open wide road, you could really feel the heat resonate off the tarmac, felt very dry even at this early stage. Got up to Dan Bradford through a mile which watch said 4:53 (strava says 4:51!) but at the time I wrote that off as buildings in city interfering with GPS, in hindsight I must have been feeling bloody good. Edged away from Dan and caught and passed Chris Birchall and by two mile was in behind Josh Tighe who had sensible tucked into the cycle lane to take advantage of what little shade there was. Still feeling bouncy and good pulled away from him but couldn't close gap to anyone in front and found myself running alone as we approached 3miles.
It was now beginning to hurt and Dan Bradford came alongside. We exchanged words of encouragment as we headed over the Scotswood bridge. Here Mick Hill was waiting with his usual boundless verbal assistance, got cut up as I caught a guy approaching the water station, threw water over my head but had little effect. As this was a little out & back section, seeing who was behind me gave me a boost, with 2 miles to go I knew it would be a case of holding on for grim death.
Tried my hardest not to let the guys in front get away, knew pace was dropping but with the pace I'd already run a decent run was on the cards so had to wring every last second out. One guy caught me as we approached one mile to go, now I was dripping with sweat making it difficult to see, legs were burning, arms felt heavy but kept moving forwards. Hilly was there again with shouts. Knew it wasn't far, tried to stride after climbing the monumental climb over the flyover (it isn't really) and round the hairpin, someone shouted my name, no idea who, eyes closed for the most part now, gurning, gurning, right turn into last bit, looked behind (I never do this!) to see a bit of a gap, just want the finish now, onto the grass, 150m to go have to admit I slowed the last 30m, that was it, job done, feel the rush, collapse to the ground.
When's the next one?