Training Log Archive: ba-ba

Event: Trigger
 

Trigger/Marsden to Edale. 1st.

Didn't know who was about until we were off on the big track out of Marsden. There was no sign of Simon Harding so it was all to play for.
Mark Ollerenshaw (Glossopdale) took on the pace and pulled away from me by about 100m as the climb went on. The slabs down from Fessenden head were treacherous so took it easy and gained a bit on Mark on to Black Hill. On the heavy ground off the summit I closed Mark down with Konrad Rowlock (Carnethy) not far behind. A nice line into Crowden Brook saw me leap ahead and I had a small gap at Crowden - but lost that having to dive into the bushes - massive toilet queue pre-start meant I couldn't go through all my planned ablutions.

Settled in a bit behind Mark with Konrad, who followed my 'Perry' line up Lawrence Edge. Moving quite slowly across Bleaklow, but it was good to have company to keep pushing (Konrad had to stick with me as he didn't know where we were!), and we popped onto the Pennine way with Mark who had lost a bit of time in to Wild Boar Clough. Went to the front o the group and got some food out which led to Konrad ramping up the pace. Hung tough up to Bleaklow Head and multiple micro-routes from all 3 of use made no difference as we hit the Shelf Trig CP together. I opened a bit of a gap up on the run down to Snake Summit so took my time getting a banana and some coke from Hanna and Anna, and loading up with water.

On to the slabs of doom towards Mill Hill. Konrad pushed the pace and I dropped 20m or so whilst faffing with some flapjack (don't wrap it in value tinfoil - must have eaten quite a bit of that!) but I closed him back up, but Mark still close at hand. Didn't know the Mill Hill cut but fudged something together. Up Ashop edge Konrad was just behind. Power-walked the steep bit shoulder-to-shoulder before I upped the pace on the ramp to the ridge. Missed all the cuts on the edge (somehow don't know them) and we were together at the Downfall, but I soon had a 100m gap as I passed Neil, Zan and JoBo. Pressed on but lost a bit faffing about up to Kinder Low CP, leading by about 10s.

Cruised off the top on the gentle descent, then once past the S edge path onto rougher steeper ground opened up a bit more. Chanced a glance and Konrad was now 30s back. Hit the Pennine Way at the bottom of Jacob's Ladder and prepared myself for 5km of road/trail. Started counting double steps and tapped out a fair rhythm during the purgatory.

Finished ~1.5min ahead of Konrad and 4.5 ahead of Mark. Close in the team but DP's 4,5,6 beat our 1,7,9 - although dubious arithmetic meant we got some beers anyway.

Didn't feel as fresh as I'd have liked but there was way I was going to be beaten by 2 guys I normally beat, on what could be my only chance to get my hands on the trophy with no Big Fish about. Pleased how I dug in well and was max ~150m off the lead in the whole race (max 30m from Bleaklow Head). Makes up a bit for not being able to defend my Skyline trophy this year. Time to try and get a bit faster now though in time for the spring.

C • Good work! 6

Event: Derbyshire/Notts XC champs 2016
 

Not the County Champs XC.
Parked at Woodhead Dam, told some MRT members they were 2 miles from where they thought they were #navigation then jogged along the Longdendale trail to where the Pennine Way crosses to watch Spine people come through. Just missed the leaders, including Tim, but saw Joe Farnell and a few others. Didn't hang around waiting for Sadler.
Then jogged back.

Short, flat and easy. 1 letter away from yo mamma.

12 and 10min steady running.
Speed didn't drop as much as I'd like initially but I'll blame the headwind. Warmed up eventually.

Core with minimal leg stuff whilst watching Trust me I'm a Doctor.

BBC radio4 food programme on eating to run - so I don't forget/lose it: http://www.bbc.co.uk/programmes/b06tq3tk#play

Also, non-normal sessions in Jan if anyone cares to join:
Jan 16th: Heroes
Jan 23rd: Lose Hill (inc. guest Will Neill appearance)

I suppose I should put down a few targets in writing.

1 - Lodge myself in top 20 in champs races. May suffer a bit in the early (first 2) races so top 30 here will be OK. I want to perform to potential.
2 - Win KD and DHMBS (entirely dependant on who shows up, so will look for good performances here)
3 - Top 15 BUCS/JK Classic. Hopefully I won't suffer the meltdown of BUCS 2015, and have a fair JK middle for a favourable start slot.

Naturally, the main thing is to keep having as much fun as I do already.

My initial plan is to take it fairly easy this/next weeks courtesy of Trigger. Then I'll train through most things I do until early March, getting some key sessions in (e.g. Lose Hill reps, if anyone wishes to join) before Black Combe.

A few things to keep in mind:
- Hard days hard, easy days easy
- WORK ON CLIMBING!
- Maybe have a look at caffeine/beetroot impact upon performance - some ethical questions to square with myself here.
- keep gluten intake to a minimum.
- better strength training, back feels especially weak. i.e. STOP NEGLECTING CORE!
- try and get closer to 70kg (current 73.x).

C • Lose Hill reps. 4

Jog down to Woodbourn Road with the Athletics lot. Got well dropped by CharlWard and friend.

6x1km/200m jog.
Bit in no-mans land for the first. Then got in a good group around 3:10 pace for 2,3. Dropped off this slightly on 4 then capitulated over the last 2. Shame as I felt pretty good early on.
Definitely got fuck all speed endurance at the moment (tell me something that I don't know), but this will come over the next few months. I race better than I train anyway...

3:10, 12, 13, 17, 24, 32...

back from track. 4:45 pace felt quite enough. Staggered up the last hill to home.

Last of the Christmas Beer polished off. No (well fewer) temptations now.

Pennine Party Posse of myself and Hulleymonster en route to NI British Champs Race. Fits well in to what is quickly turning in to a "race every 2 weeks ish" schedule.

Beeley, Oughtibridge, Worral, Loxley. Was looking for the potholes that have been 'causing havoc' on Worral road but they didn't seem the be many. Excitement.