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Training Log: RHF

In the last 7 days:

activity # timemileskm+m
  Running5 16:13:00 57.22(17:00) 92.09(10:34)
  Yoga/Stretching/S&C3 1:35:00
  Total6 17:48:00 57.22 92.09
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Wednesday Jul 24 #

7 AM

Running warm up/down 24:57 [2] 4.29 km (5:49 / km)
shoes: Asics GT-2000 10

Yoga/Stretching/S&C 45:00 [1]

Warm up: 3 sets of 10 12kg KB Russian swings + 5 DD to greatest + 1 min row
Strength: 3 sets of 60kg deadlift + 30 dead bugs (45s es calf stretch)
Accessory: 3 sets of 10 8kg DB bicep curl and shoulder press (30s ES SL balance)
3 sets of 8 8kg SL box step up + 8 SL 5kg calf raises + 20 8kg seated twists
6 PM

Running 57:26 [3] 9.01 km (6:22 / km)

Date night run with Nicole pre spa
From Brockworth up onto Cooper's Hill then around on the Cotswolds way. A bit muddy in places again and a little bit of drizzle at the end. Then into the spa 10 mins + 7.5 mins in the sauna and a lot longer spent I nthe jacuzzi. Will it help heat adaptation? At least it is relaxing and no phones!

Tuesday Jul 23 #

7 PM

Running hills 1:14:03 [3] 10.07 km (7:21 / km)
shoes: Ronhill Reverence

3 Sandy Lane reps with poles + WU/WD
Walking up and jogging down. Calves working the hardest. Legs a bit tired and feeling pretty tired from Friday and life. Had a 30 min nap before this. Quite enjoying these more relevant sessions

Monday Jul 22 #

9 AM

Yoga/Stretching/S&C 40:00 [1]

Sunday Jul 21 #

8 AM

Running 46:30 [2] 6.86 km (6:47 / km)
shoes: Ronhill Reverence

Recovery jogging around Keswick
Legs sore and tired but not too bad and I can still move. Walked to start with then did 10 mins of dynamic stretching in the park. Saw a Junior parkrun for the first time

Yoga/Stretching/S&C 10:00 [1]

Friday Jul 19 #

10 PM

Running long 12:50:04 [3] 61.86 km (12:27 / km)
shoes: Ronhill Reverence

Supporting George's Bob Graham attempt leg 1 and leg 2 through the night then half of leg 3 solo before descending to Grasmere. My longest ever run, first ultra and fastest marathon! My longest ever run and a big day (well actually night) out. Low clag and trickier nav on leg 1 and I was flagging. A bit better on leg 2 but felt pretty done by Fairfield. A reset at Dunmail Raise before heading out to try and get about half round the route (20/42 peaks and 12 hours running). Mind after a hectic week and body not feeling as good as I'd like but still ticked it off.

Met George and his friend Charlie while descending Scafell when I was supporting a month ago. Thought it was an ideal time a month before my attempt to guarantee another trip to the Lakes for a long run and some more learning. Originally I was down for leg 3 and continuing to 4 but Charlie pulled out so things shifted around. Ended up being an ideal test run through of an evening start and running through the night. It's been a bit of a hectic week of some rare work pressure and family stuff going on combined with getting ready for another Lakes weekend and a big run and overnighter.

Walked to the Moot Hall with Jamie and met George and his support team. Then my head torch didn't work (check next time, battery was the wrong way round...) then we were off. Jamie was very chatty, experienced from his Bob and up the front. I felt like I was hanging on the whole way on leg 1. Physically and mentally not feeling super up for it. Skiddaw climb is a slog then into the clag. Really low vis with the head torch reflection (maybe should've tried holding lower). A little doubt on finding the first top. Didn't enjoy the deep pan pizza and in general was probably not getting as much food down as I should. Poor line over Mungrisdale, slightly drifting to a contour but not too bad. Descending Halls there was some chat about which way, I was happy to go grass go to the right then cut across to the left hand trod. Some doubt in the group but got down okay, despite it being pretty tricky with the low vis. Into Threkeld and I wanted to change shoes from X-Talons to the Ronhills and remove some kit from my heavy feeling bag. Also it was pointed out I was bleeding on my knee. I was then distracted sorting those and didn't take on any food. 11 mins in the changeover and ate some rice pudding on the road

Clough Head goes on. Decided I'd use poles for the ascent and maybe Great Dodd then not bother with them when it got more runnable. And also get the map and compass out. George was strong and just ahead of us for most of the leg. Jamie started struggling with a hip problem. Honey bagel not good but got a bit more food down. Ticking off the tops more regularly and the sun starting to come up. Jamie went us after Helvellyn and I took over leading up to Fairfield. Dropped the bag for the out and back so it looked like I was attempting. I was even finding that hard and thought I'd get dropped over Seat Sandal. I was feeling pretty done. I just caught them after a couple of mins sorting at the bottom. Could've been a bit more direct heading off to final descent. I have myself time to get sorted before going again. 20 mins rest including a bacon sandwich which went down well.

Then back up Steel Fell with a goal of getting about 12 hours in. Roughly to Langdale pikes. Quite tired and slow up towards Sergeant Man. Then pretty shuffling and not quick descending to Grasmere for the best.

Learnings
Food - focus on how easy to consume. Bagels and thick pizza not good. Honey white rolls and thin pizza better. I was to be able to easily enhale food
Amazing again how the body can just keep going. I didn't feel amazing for most of that. But was roughly on schedule to 20 of the 42 peaks while supporting and with extra weight
More practice getting the most out of poles and when to fuel with them
More practice descending more smoothly and quickly
Shoes not quite right - going to try softer laces on the Ronhills as top of my feet hirt

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