Training Log Archive: ba-ba

A really nice end to the week. Whilst I may not be able to get the climb in on every run, I'm hoping that running at an honest-ish (whatever that may mean) pace on long flat runs will up my leg's ability to keep going when they're tired and hopefully transfer somewhat to the hills in races. A week (OK, half a week) of training averaging out at 4.30min/km even before you factor in the climb is very satisfying.

C • Busy 2

Hunting for somewhere to beat the toilet queue then to the start. Felt OK.

My first North York Moors fell race and the first of the local winter series. Nominally 7.8miles with 1800 climb I was a bit worried by the '4 peaks' nature of it, as I feel undulating routes don't suit me. Basically you go over the 4 significant lumps on the way out, then it's a gently undulating track-run back to the finish.
2 Guys went off the front on the first climb and I could feel yesterday's 5km in my legs, but they never got more than 100m on me. Gradually reeled them in on the 3rd climb, passing one and dragging the other with me. He picked up 20m or so but I took him on the descent off peak 4 and never saw him again despite not feeling like I was moving too quickly on the relatively flat back section. The descents were pretty treacherous - it was damp and drizzly and most of the out route was paved and the downhills almost cobbled so I was mincing a bit, but eventually manned up off the last 2 peaks.
Won by about 1.15 from the bloke who won the recent local summer series and 20 or so seconds down on Duncan's time from '09. Won 8 cans of lager and a nice vase for my troubles. Was 2.30 or so off the record, I reckon with a dry track and slightly fresher legs it's very gettable.

http://connect.garmin.com/activity/116880125

Bumped into the Haines Family afterwards.
There were junior races for the English Champs today as well - it's nice to turn up to a race, see Jack Ross's van and not have to worry about racing him! Although seeing as he finished 2nd that means at least U18s could have beaten me today!

Warm up and down at Parkrun,
3km/13.38 to warm up, 7mins down.

Big PB, shows what a flat run can do! Bit of a headwind in the finishing straight but nothing to worry about. Nice course around a lovely park. Started in the lead, one guy came with but dropped me at about 1800m, just about managed to stay infront of the guy closing in 3rd but really pleased given that I felt far from fresh to start with.

splits: 3:17, 26, 33, 39, 22. Set off too quick.

316 runners!

CLOK sprint series at Preston Park. Felt good for the first km but then got really tired and made a load of stupid mistakes that a novice would be embarrassed by even without the oxygen debt I was in from Parkrun. Need to spend more time getting used to the thumb, and also improving concentration when tired. Good fun though.

Ropner park, wiggle to the cyclepath, north then east on the cyclepath, past the hospital, around Mount Pleasant, past the Prison, Tees Barrage then along the North Shore home. Legs felt a bit off to start with - a mix of a bit of compensating from the knee and all that running in circles last night, but soon shook out and just felt a little tired.
http://connect.garmin.com/activity/116474386#
Looking forward to the weekend.

4 laps of the track to warm up, Greenwood Lane route to warm down. Knee felt fine once going and afterwards. Joined the club as well.

4x400, 1x800, 4x400. 200m jog rec save after the 1st set and 800m which were 400m and re-group.

72, 75, 76, 74, 2.43, 76, 76, 73, 68

Pushed throughout by Darren and Gav (who was still recovering from GNR). Was planning on 80sec 400s so pleased to be comfortably within and just off this pace on the 800.

Only my second ever track session (after 8x1km at EIS last year). Shale was a bit slippy but good fun and enjoyed myself.

I get paid tomorrow :D

C • Track 4

Planned 30mins easy to test the knee, but it felt OK, I felt good and I got lost, so it was a bit longer. Pushed on a bit in the last couple of km to around what I'd target as Marathon pace.

knee much better but prudent to give it another day.

As much as I want to run it'd be daft to. Popping Nurofen as knee hurts on stairs, getting in/out of car etc. Better than yesterday so hopefully will be able to run in the next few days, O on Saturday and race on Sunday.