Training Log Archive: FEIn the 30 days ending Apr 30, 2011:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||
Friday Apr 29, 2011 #
Running intervals (Terrain intervals) 1:00:00 [5]
St Martha's Hill - running through rhody clearings & hillsides on soft dead bracken.
10 min run warmup, 7 min tempo. Then 4x60s (65s walk/jog), 3min rest, 4x3min (2.30 walk/jog). 60s mainly up slope, 3min up/down/across slopes, 5min warm down jog.
Very enjoyable session, even did one more 3min than planned. Not too hard. Feeling fit!
10 min run warmup, 7 min tempo. Then 4x60s (65s walk/jog), 3min rest, 4x3min (2.30 walk/jog). 60s mainly up slope, 3min up/down/across slopes, 5min warm down jog.
Very enjoyable session, even did one more 3min than planned. Not too hard. Feeling fit!
Thursday Apr 28, 2011 #
Note
(rest day)
Wednesday Apr 27, 2011 #
Running tempo (SN Training Event) 34:40 [4] 4.5 km (7:42 / km) +170m 6:29 / km
Windmill Hill Ran W16 ISOF selection race from Nov 2008, kites no punches. 4.5k 170m.
Started with intention of doing nearly 2 laps of course. Once I got going I felt so good I just kept upping the tempo and decided after 3k this was would be run at race pace. Ran without bifocals, so stopped a few times to read map. Only lost 10s on one control and another 30s not being able to read map. Got both route choices wrong, going round rather than over and the opposite later on. Probably the best I've felt running for a good few years.
Started with intention of doing nearly 2 laps of course. Once I got going I felt so good I just kept upping the tempo and decided after 3k this was would be run at race pace. Ran without bifocals, so stopped a few times to read map. Only lost 10s on one control and another 30s not being able to read map. Got both route choices wrong, going round rather than over and the opposite later on. Probably the best I've felt running for a good few years.
Running warm up/down 5:00 [1]
Brief running warm up and stretch, had already done "warm up plus" earlier in day.
Tuesday Apr 26, 2011 #
Note
(rest day)
A few easy days to preserve calves. Just seen BOC final course lengths, tougher than expected, time to do some brown courses.
Monday Apr 25, 2011 #
Hashing (Hash) 1:30:00 [1] 9.0 km (10:00 / km)
Guildford Hash at Blackheath with children.
Great fun, ran, jogged, walked. Nearly as good as O. Tried jogging on toes.
Great fun, ran, jogged, walked. Nearly as good as O. Tried jogging on toes.
Sunday Apr 24, 2011 #
Note
(rest day)
Calves sore, ground becoming too hard for me. We need loads of rain!
Saturday Apr 23, 2011 #
Running race (O Race) 53:59 [5] 6.7 km (8:03 / km) +50m 7:46 / km
TVOC Penn Wood Blue 6.7k 25c - 53.59
New O Area, technical Chilterns wood, excellent for fine navigation, mapped patches green, lots of point feature controls in low/variable visibility light green. well planned, hot.
Lost around 5mins, c7 map wrong and conc lapse & ran past control in large dep (-1.5), legs 5&6 wisely played it safe and attacked from side, 12 missed pit in light green despite AP (-1.25) around 20m out, 15 misread e'bank as path (-1), 23 again eyesight, thumb position (-0.5).
Coped well with heat & ran hard for whole course despite calves/quads. Good rhythm, but need to slow down more mentally near AP in technical areas.
New O Area, technical Chilterns wood, excellent for fine navigation, mapped patches green, lots of point feature controls in low/variable visibility light green. well planned, hot.
Lost around 5mins, c7 map wrong and conc lapse & ran past control in large dep (-1.5), legs 5&6 wisely played it safe and attacked from side, 12 missed pit in light green despite AP (-1.25) around 20m out, 15 misread e'bank as path (-1), 23 again eyesight, thumb position (-0.5).
Coped well with heat & ran hard for whole course despite calves/quads. Good rhythm, but need to slow down more mentally near AP in technical areas.
Running warm up/down 15:00 [1]
Warm up b/w 24-28deg, managed to partially free up weak calves/quads, short jog after & stretches.
Friday Apr 22, 2011 #
Note
(rest day)
Calves tight but also unusually weak, long walk. May change from brown to blue tomorrow. Pulse 43, lower than its been for a few years.
Thursday Apr 21, 2011 #
Running intervals 25:00 [5] 5.0 km (5:00 / km)
Track Intervals at Spectrum
200(42),400(91),400(94),800(3.21),800(3.24)400(99!), 2.00 off after 400, 3.00 after 800. Last 400 was meant to be 800, but dropped out.
Last on track 27yrs ago, breaking PBs, now running 400 at old marathon pace. Not a pleasant experience in every sense, running in slow motion round what seemed like a stretched track. Glad in someways I'm not a natural track athlete, I would need a labotemy to still be running today. The times are revealing, but consistent with other data. Food for thought. Found lighter O spiked shoes faster than trainers.
200(42),400(91),400(94),800(3.21),800(3.24)400(99!), 2.00 off after 400, 3.00 after 800. Last 400 was meant to be 800, but dropped out.
Last on track 27yrs ago, breaking PBs, now running 400 at old marathon pace. Not a pleasant experience in every sense, running in slow motion round what seemed like a stretched track. Glad in someways I'm not a natural track athlete, I would need a labotemy to still be running today. The times are revealing, but consistent with other data. Food for thought. Found lighter O spiked shoes faster than trainers.
Running warm up/down 20:00 [3]
Around 1.2k warmup, plus 4 short hills, 8 x 50m at 200m pace, stretch & PNF after.
Wednesday Apr 20, 2011 #
Note
(rest day)
Tuesday Apr 19, 2011 #
Running intervals (race pace - threshold) 59:45 [4] 7.35 km (8:08 / km) +290m 6:47 / km
Reran BAOC Windmill Training Event from 16 March, plus 150m.
5 x 10mins at race pace, 2 min walk/jog recovery, also had 1min drink break. Equivalent of 53.45 running time for course. Nettles virulent, undergrowth at 9, lost 30s vegetation, 1.30 errors. 3rd interval above RP, paid the price as struggled on the last two. Shatterd at the end, 24c temp. Below par before start, all forgotten when I had a map in hand & times to compare against later.
5 x 10mins at race pace, 2 min walk/jog recovery, also had 1min drink break. Equivalent of 53.45 running time for course. Nettles virulent, undergrowth at 9, lost 30s vegetation, 1.30 errors. 3rd interval above RP, paid the price as struggled on the last two. Shatterd at the end, 24c temp. Below par before start, all forgotten when I had a map in hand & times to compare against later.
Warm Up warm up/down 10:00 [1]
Probably took nearer 20min, felt v sluggish, glad I had a course to run otherwise I might have gone for a short easy run.
Monday Apr 18, 2011 #
Note
(rest day)
Sunday Apr 17, 2011 #
Running race (O Race) 48:49 [5] 4.9 km (9:58 / km) +270m 7:49 / km
Crich Chase DVO 4.9k 270m(route) 17c - 48.49
2.5min error on 13, plus 20s on 8, otherwise perfect run. Running well even on hills, had plently left at the end. Enjoyed the course, apart from cockup at 13, parallel error relocated on incorrect knoll (120m to north) below crags, words fail me! Annoyed, as was clearly a tricky leg, no complaints good planning and map, great weather too.
Area at it's best, covered in dead bracken, surprisingly fast especially where tracked up.
2.5min error on 13, plus 20s on 8, otherwise perfect run. Running well even on hills, had plently left at the end. Enjoyed the course, apart from cockup at 13, parallel error relocated on incorrect knoll (120m to north) below crags, words fail me! Annoyed, as was clearly a tricky leg, no complaints good planning and map, great weather too.
Area at it's best, covered in dead bracken, surprisingly fast especially where tracked up.
Warm Up warm up/down (Pre race) 15:00 [1]
Remembered glasses halfway to start, quads felt weak, perked up on hill "strides". Stretched after.
Saturday Apr 16, 2011 #
Note
(rest day)
Friday Apr 15, 2011 #
Running intervals (race pace/threshold) 40:00 [4]
3 x 11-11.30min at race pace, with 3min rest on terrain.
Ran Blue course from Wed (Windmill/Frith)., 1. legs 12-15; 2. 16-17-2-6: 3. 6-12, 11.30, 11.15, 11.05. First above RP, 2nd around/below RP, 3rd RP.
Difficult to judge pace especially when hilly, hardwork, still not convinced about merits, aiming for useful but not exhausting session before Sunday. Felt v.good later in day.
Ran Blue course from Wed (Windmill/Frith)., 1. legs 12-15; 2. 16-17-2-6: 3. 6-12, 11.30, 11.15, 11.05. First above RP, 2nd around/below RP, 3rd RP.
Difficult to judge pace especially when hilly, hardwork, still not convinced about merits, aiming for useful but not exhausting session before Sunday. Felt v.good later in day.
Warm Up warm up/down 20:00 [1]
Did usual 10min prerace warm up, 5min post run stretchs/PNF, easy jog after.
Thursday Apr 14, 2011 #
Note
(rest day)
Now only including daily stretching in log if it includes S&C
Wednesday Apr 13, 2011 #
Running race (O Race) 48:27 [5] 6.2 km (7:49 / km) +150m 6:58 / km
Frith Hill & Windmill Hill - BAOC - Blue 6.2k, 150m 19c - 2nd.
They say familarity breeds contempt, left O brain behind today. Lost around 6mins. On the plus side, despite being tired/stiff from yesterday the speedwork is beginning to work, especially in the terrain. Technique now needs to keep up, a nice "problem" to have.
They say familarity breeds contempt, left O brain behind today. Lost around 6mins. On the plus side, despite being tired/stiff from yesterday the speedwork is beginning to work, especially in the terrain. Technique now needs to keep up, a nice "problem" to have.
Warm Up warm up/down (Pre race) 15:00 [1]
Managed to turn ankle during warmup, but fine during race. Stretched well after run.
Tuesday Apr 12, 2011 #
Running intervals (Terrain Intervals) 36:50 [5] 4.2 km (8:46 / km)
Terrain Intervals Henley Gate Light Blue Course, 4.2k. 90% effort.
7 x average 600m, 2min strectch/walk recov. Time 24.50, so av 3.30ish.
Map memory from 2mths ago, course more or less correct.
Felt more efficient through terrain than 2mths ago, easy for legs.
Near the finish army were having a moving firing melee, one shot went off 5m away, nearly trod on the guy. Fortunately they stopped 50m short of where I left hidden my tracksters & car keys, could have been tricky extracating them from the melee!
7 x average 600m, 2min strectch/walk recov. Time 24.50, so av 3.30ish.
Map memory from 2mths ago, course more or less correct.
Felt more efficient through terrain than 2mths ago, easy for legs.
Near the finish army were having a moving firing melee, one shot went off 5m away, nearly trod on the guy. Fortunately they stopped 50m short of where I left hidden my tracksters & car keys, could have been tricky extracating them from the melee!
Running warm up/down (Warm Up) 20:00 [1]
10min plus before with strides, 5min after, plus 5min strecth, ext & PNF.
Monday Apr 11, 2011 #
Note
(rest day)
5.5hrs sleep, toothache. Quandery to train, or not to train? Walking & gentle stretching.
Sunday Apr 10, 2011 #
Running race (O Race) 36:06 [5] 5.0 km (7:13 / km) +150m 6:17 / km
British Middle Distance 5.0k 150m 18c - 11th
Strange buildup to race. Had no nerves, almost missed start, "resigned" to not being fit enough to matter, beyond deciding 13th/14th would be a good result, with 17 others ranked above me. Also experiencing very unpleasant toothache, had painkillers with brunch, then had to stop for more on M25 hardshoulder 90min before start.
Lost 20s at 2, most of it punching twice (silent bleep) and then punching map, lost 40s at 5 (distracted by Nigel B perhaps?), maybe 15-20s in total on the remainder. Solid run. Physically good apart from 11 when needed breather. Just felt a bit disconnected, maybe that's what 800mg ibu & 500mg parac does.
Finally reality dawned when seeing results up, what a contrast from Nov. when full recovery seemed unlikely, happy days!!
Strange buildup to race. Had no nerves, almost missed start, "resigned" to not being fit enough to matter, beyond deciding 13th/14th would be a good result, with 17 others ranked above me. Also experiencing very unpleasant toothache, had painkillers with brunch, then had to stop for more on M25 hardshoulder 90min before start.
Lost 20s at 2, most of it punching twice (silent bleep) and then punching map, lost 40s at 5 (distracted by Nigel B perhaps?), maybe 15-20s in total on the remainder. Solid run. Physically good apart from 11 when needed breather. Just felt a bit disconnected, maybe that's what 800mg ibu & 500mg parac does.
Finally reality dawned when seeing results up, what a contrast from Nov. when full recovery seemed unlikely, happy days!!
Warm Up warm up/down (Pre race) 10:00 [2]
Only had 8min to get to start, brief stretch & couple of strides, not ideal.
Saturday Apr 9, 2011 #
Note
(rest day)
Long country walk, certainly need a break. Nasty toothache dosed up on parac & Ibu.
Friday Apr 8, 2011 #
Warm Up warm up/down 15:00 [1]
10 min before and 5 min after.
Stretching/extensions 5:00 [4]
Thorough stretching after run, used tree in sunny clearing to do hamstring PNF (lying on ground, leg on tree). Remembered to remove leaves off shorts and back to avoid strange looks back at the gym!
5 PM
Running intervals 20:00 [4]
Whitmoor Common, discovered another dog-free area.
Intervals (85/90% effort only) : 4 x 60s (50s off), 2min rest, 2 x 90s, 2 min rest, 2 x 60s (50 off), cut last one short.
Not comfortable on 90s, not fully recovered from Wed. only wanted to wake up fast twitch fibres, not tire out for Sunday.
The bad news is I'm poor (polite understatement) at speedwork, the good is there's massive room for gradual improvement, thanks to years of neglect/avoidance/injuries.
Intervals (85/90% effort only) : 4 x 60s (50s off), 2min rest, 2 x 90s, 2 min rest, 2 x 60s (50 off), cut last one short.
Not comfortable on 90s, not fully recovered from Wed. only wanted to wake up fast twitch fibres, not tire out for Sunday.
The bad news is I'm poor (polite understatement) at speedwork, the good is there's massive room for gradual improvement, thanks to years of neglect/avoidance/injuries.
Thursday Apr 7, 2011 #
Swimming tempo 10:00 [2]
20 mins mixture of pool running, some walking and swimmimg at moderate pace.5mins in steam/sauna. Worked well, all tightness gone from long hot run yesterday.
9 PM
Aqua Running tempo 10:00 [1]
Wednesday Apr 6, 2011 #
Running race (Race - Technique) 1:05:07 [4] 8.7 km (7:29 / km) +195m 6:44 / km
Bramshot BAOC - 8.7k 195m 26c
Cruising round aiming at perfect technique. Lost total 1.15, 0.30 on next last control when started running to last instead.and 20s by changing route choice on 18 went up, then dropped down. Very pleasing, best run technically by a margin this year. Visualising well approaching and between controls, only switched off twice on long leg and second to last.
Beautiful warm day 21deg c, last 2.5k was a more or less as quick as body wouild allow given stressful last couple of days and weekend races.
Cruising round aiming at perfect technique. Lost total 1.15, 0.30 on next last control when started running to last instead.and 20s by changing route choice on 18 went up, then dropped down. Very pleasing, best run technically by a margin this year. Visualising well approaching and between controls, only switched off twice on long leg and second to last.
Beautiful warm day 21deg c, last 2.5k was a more or less as quick as body wouild allow given stressful last couple of days and weekend races.
Warm Up warm up/down (Pre race) 10:00 [1]
Very gentle, not much running and minimal stretching.
Tuesday Apr 5, 2011 #
Stretching/extensions 10:00 [1]
15min undulating walk to destress, nothing like a walk. Then 10min stretch, extens. & PNF. Also went to O Club, coached/observed C.
Monday Apr 4, 2011 #
Note
(rest day)
V late night grabbed a few hrs sleep & another long stressful working day, immune system hopefully will cope?
Sunday Apr 3, 2011 #
Running race (O Race) 53:21 [5] 6.8 km (7:51 / km) +205m 6:49 / km
Cademan & Thringstone Woods - Leicester OC, Blue 6.8k, 30c
Technical Area (2009 BOC Mddle), Quite bit of variety, had 4 timed road crossings.
Today I ignored others, Paul A, caught me at 1, but was running too fast for me, kept on seeing him despite resting longer at crossings. Had I felt fresher would have been tempted, or was I more canny today?
Good run, at least technically, felt tired from yesterday, work & driving. Most of climb to halfway, felt stronger on second half, it showed in better technique. Lost 1.00 plus 1, should have gone straight, was so convinced by routegadget that area was v.difficult, round ridge was quicker on 6 (20s), 9 stupid should have had confidence to cut in last moment (30s), 18 -15s tricky one, very accurarate & disciplined on 18-30, which was hardest part of course. Crossing river twice was probably a mistake on 26, but lost no time. Quickest by a margin through last 4 controls in overgrwon mineworkings, read everything on map, makes a change to be in control at the end.
Worth the trip, but around 7, I was thinking I'd bitten off more than I could handle in one weekend.
Technical Area (2009 BOC Mddle), Quite bit of variety, had 4 timed road crossings.
Today I ignored others, Paul A, caught me at 1, but was running too fast for me, kept on seeing him despite resting longer at crossings. Had I felt fresher would have been tempted, or was I more canny today?
Good run, at least technically, felt tired from yesterday, work & driving. Most of climb to halfway, felt stronger on second half, it showed in better technique. Lost 1.00 plus 1, should have gone straight, was so convinced by routegadget that area was v.difficult, round ridge was quicker on 6 (20s), 9 stupid should have had confidence to cut in last moment (30s), 18 -15s tricky one, very accurarate & disciplined on 18-30, which was hardest part of course. Crossing river twice was probably a mistake on 26, but lost no time. Quickest by a margin through last 4 controls in overgrwon mineworkings, read everything on map, makes a change to be in control at the end.
Worth the trip, but around 7, I was thinking I'd bitten off more than I could handle in one weekend.
Warm Up warm up/down 10:00 [1]
Supple but little strength, again minimal stretching.
5 PM
Swimming 10:00 [1]
10 mins alternating walking & swimming at Esporta, will hopefully reduce ankle reaction & legs will recover quicker
Saturday Apr 2, 2011 #
Running race (O Race) 49:11 [5] 5.3 mi (9:17 / mi) +70m 8:55 / mi
Stockhill BOK 007 Middle Distance - black 5.3k 70m 26c
Had only lost 1min by 18, when Mark S caught 3mins on me (I was already feeling I'd started on the fast side), upped pace, Mark promptly lost 20s through rhodies, could not stay in contact beyond 20, at 21 assumed he had just punched knoll well off line (not my knoll) I could see it was on top and desc said foot, lost 1.15, lost 20s at 22, 1.15 at 24 & 45s at 26. Annoyed with self, that's two M21 short/middle races on tech areas where I've had good runs and then decided to up pace to stay with someone, just get into o2 debt and loose the plot!
Brilliant area, physically tough. Map reading was v.good in areas with loads of features, but poor when aiming for isolated pits, or pits in areas of pits. Pace count? Perhaps its time to get a HRM and get to grips with tendency to push harder when o2 debt is rising.
Had only lost 1min by 18, when Mark S caught 3mins on me (I was already feeling I'd started on the fast side), upped pace, Mark promptly lost 20s through rhodies, could not stay in contact beyond 20, at 21 assumed he had just punched knoll well off line (not my knoll) I could see it was on top and desc said foot, lost 1.15, lost 20s at 22, 1.15 at 24 & 45s at 26. Annoyed with self, that's two M21 short/middle races on tech areas where I've had good runs and then decided to up pace to stay with someone, just get into o2 debt and loose the plot!
Brilliant area, physically tough. Map reading was v.good in areas with loads of features, but poor when aiming for isolated pits, or pits in areas of pits. Pace count? Perhaps its time to get a HRM and get to grips with tendency to push harder when o2 debt is rising.
Warm Up warm up/down 10:00 [1]
Kept warmup to min, brief stretching after. Then 2 hr drive back, will go for walk later.
Friday Apr 1, 2011 #
8 PM
Stretching/extensions 5:00 [1]
(rest day)
Another 14hr day, hopefully I can get to both technical races this weekend.