Training Log Archive: Mark3

Run in the Brecons with Owain Jones, Mark Edwards and Robbie Stewart.

Their "don't worry it's just a Sunday jog" pace turns out to be my race pace.

Much better weather than yesterday; still foggy but much less windy and no rain. We got a bit lost once due to chatting, but otherwise navigationally ok.

Doubt I'll be able to walk tomorrow, though.

About 10th? /30. 6:41 slower than last year, but split analysis shows some surprises:

CP1 CP2 CP3 CP4 F

2015: 26:45, 1:11:14, 1:36:23, 2:10:59, 2:19:39
2016: 26:44, 1:16:59, 1:41:31, 2:19:03, 2:26:20

Cum: -1s, +5:45, +5:08, +8:04, +6:41
Split: -1s, +5:46, -38s, +2:56, -1:23

CP1: running worse, but cut the corner this time
CP2: surprised this is so different. It was very windy though. Also last time I just followed Gary, whereas I had to navigate this time.
CP3: running worse, but went directly to summit rather than waaay over to the right like last time
CP4: surprised to be slower here because last time included getting washed downstream in my nearest-to-death experience. However this time despite hitting the previous summit there was no marshall so I wasn't that confident, and decided to carry on along the ridge in case I'd come too far right like last time. It became clear that I hadn't...and actually the route down from where I got to was pretty good. But I couldn't cross the river at the first place I tried, after it got waist-deep and I realised I was being pushed slowly but surely along the riverbed, I decided to get out and find a better place - which I did eventually, that was still waist-deep but wider and so less swiftly flowing. Then not a bad route to the top; bit misty so just went all the way to the edge and turned left.
F: last time was pretty circuitous so not surprised I made some time back here.

Although slower, it was definitely worse conditions (gloves, cap, tights, coat on all the way around, and I regretted none of those things) and I haven't ran up a hill for over a month, so I think this was positive. No hip pain other than (I suspect) phantom pain.

Had 2 shot blocks up to CP2, cereal bar to CP3 and another 2 shot blocks to CP4. Alternating real food with energy food seems to work well for me. Still not entirely sold on the shot blocks but they have much less mess-potential than gels.

Pushing pretty hard by the end. Garmin felt I'm so unfit it came up with a popup saying it needed to update my HR ranges...

A 5min/k jog is now a threshold HR run with 36(!) hours recovery, according to Garmin...
My fitness is destroyed.

The good news is after 9k, no issues, so will stop ticking injury. Physio seemed optimistic and said to keep doing the single leg squats on non running days, keep stretching hip flexors all the time,dont run on consecutive days for a bit and build it up gradually.

I intend to take exactly half of that advice.

C • Advice 2

Bourne film not great.