Training Log Archive: ba-ba

Trigger 1st, The Threepeat.

Interesting wake-up when I stumbled into Hannah's kitchen for breakfast only to find her housemate's friend on the sofa with some lad. Very quick through the kitchen (raw porridge) as a result!

Group of 6 formed on the way up to Isle of Skye road, thinning to myself, tomtom and Al Campbell by Crowden. With Nails not racing this is what I expected. I backed myself to out-last Tom and Al, but anything can happen. I let them get a bit ahead on Bleaklow (I wasn't willing to dig too deep too soon) and at Shelf trig Tom had a ~2min lead, with Al close behind.

From Snake I saw Tom carry on further along the slabs that I do. Descending above Withens clough is a bit naff but better than being in it, which is what Tom did. Made sure I ran every step from the Ashop, through the plane wreck CP to the fence corner, partly for me mentally, partly to strike a blow if the other 2 could see me. Set to work along the edge, a glance back at the Downfall showed I was clear but kept plugging away as people can pop out from behind rocks, and 3h30 was a nice target to dip under. Martin (Matt?) James from Porter Valley plodders ran a very well paced race to pull through to 2nd about 10-15mins back.

Felt strong but well aware that against more experienced long distance (3h+) racers it would likely be different. Expecting Al and Tom to get better at the last hour in time! Pleasing for Pennine to snaffle the team prize with Tom (4) and Lee (5, 1st v40) - well backed up by Dave Grohl (~8th, 2nd V40). Also 1st MV60. Nice confidence booster but fully aware of where I stand (highlighted by Jamie P running 67:15 at Brass Monkey, with Sam Stead 2nd in 68)

felt alright then felt a bit naff

Felt perky this am, less so in afternoon. Should have been taking rhr all week for info, but kept forgetting.
Walked ~6km

Very gentle ITW. Slept better last night courtesy of night nurse, but need a couple more good nights.

Keeping it light on the legs.
Why am I always in the gym with the lifter who plays nu-country muzak?

Don't even think I sweated during this.

Forge Dam then ITW. Another poor night's sleep and not moving very quickly for the work being put in. Need to freshen up in the next couple of days.

Looking at my 3 races in December (10 mile, 10km, half).
AP has calculated a VDot of ~60-61, despite the 10 miler being hilly and the 10km feeling naff (half came out a bit lower).
This corresponds to paces I=3.20m/km (80s/400m); T = 3:38m/km; M = 3:50 (6:10m/mile).
This I pace is effectively what I was doing pre-Christmas when feeling a bit naff. Tempos so far have been at more M than pure T.
I've been re-reading Daniels again (though judging by it, did I ever properly read it the first time?)

The plan for the next few months is to be more structured than in the past, using intervals to improve VDot and tempo/Marathon pace to improve speed endurance.
Tuesday Intervals (but with longer recoveries than Keith gives, as according to Daniels). I'll start aiming at 78s laps and hopefully this will improve.
Friday (Thursday if needed): Decent long tempos (a 'Raz' one could say), working up to an hour. Working on T @3:35m/km but will probably be closer to M at 3:45m/km (6m/mile).
Sunday long runs with M sections.

The desired outcome being enhanced VDot and starting to improve lactate threshold (though M work isn't ideal for this). Concomitantly, this will hopefully improve uphill performance in fell races in the future.

Most of my running will be flatter than usual, though I have a few fell excursions planned to keep my eye in/keep me sane. This may slightly impact a Marathon but I want to leave a few stones unturned for 'next time' (the plan this time being to get a championship time to use at London in the future, as it looks a fun day out).

This is fairly basic stuff but stuff I've not really been paying attention to. It's been interesting talking stuff over with Craig and (diet wise) Dom also.

Easy with Buckaroo

5x1200 off ~2min jog. Started ok but had to last-lap fight 3 and 4 and 5 was a bit of a death.
3.53, 55, 55, 58, 4.04. Ish.

Run to track very slow for effort. Maybe a bit tired? Sleep been a bit off last 2 nights, cough maybe keeping me up. Need to nuke it.

This'll do for today, let the legs freshen up and try and aid a slightly phlegmy cough I have. Going to have to face off challenges from all angles to threepeat at Trigger on Sunday and doubt I can use last year's tactic to as good effect. Should be fun!
Did 10km of walking through the day to further ease legs.