Training Log Archive: BrandNewMeIn the 31 days ending Jan 31, 2012:
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Monday Jan 30, 2012 #
6 AM
Off-road running 49:00 [3] 6.5 mi (7:32 / mi)
feeling fresh after an easy day yesterday. worried i am getting a cold. not surprising considering my lack of sleep. kitchen fitters start today and the bathroom should be finished off and maybe, just maybe, we might get sone radiators on the walls today.
4 PM
Road running 52:00 [3] 6.5 mi (8:00 / mi)
same old same old. felt shit. allthe way home today.
Sunday Jan 29, 2012 #
6 AM
Orienteering - race 1:20:00 [3] 7.2 mi (11:07 / mi)
slept:6.7
for those uninitiated in the ways of small children, they get up incredibly early. this means you get up incredibly early too. this means night o practice can = early morning just as easily as evening. this saw me at braids at 6am doing toni's training from a few weeks ago. great fun but my head torch kept cutting out which was annoying. much more disciplined that last time i was here so navigating better. now got the whoke day ahead to be exhausted by my favourite little twosome.
Saturday Jan 28, 2012 #
8 AM
Tempo run 28:30 [3] 3.0 mi (9:30 / mi)
decided to drive to meet work mates at the pub (bennets tollcross) last night and parked somewhere where i would have to move it by 8:30 on purpose to avoid a slovenly weekend. big mistake. felt shocking. laps of the links looking out for traffic wardens until i could take no more...
7 PM
Tempo run hills 1:00:00 [3] 6.0 mi (10:00 / mi)
usual wild saturday night at tge ward household. i headed out to do sone hills. i did 12 x 1min up observatory road last time and wanted to do 16 this time but things got niggly so i stopped after 12 and did a longer warm down instead. project 'need for speed' has started.
Friday Jan 27, 2012 #
6 AM
Off-road running 51:30 [3] 6.5 mi (7:55 / mi)
slept:6.0
4 PM
Road running 41:20 [3] 5.8 mi (7:08 / mi)
definately a 'carrying a heavy rucsac and wearing too much' pb. felt the need for speed after yesterday's woeful efforts. looking back on last years reps i can go faster and must start pushing harder and concentrating more on intervals and tempo
Thursday Jan 26, 2012 #
6 PM
Tempo run intervals 25:00 [3] 3.0 mi (8:20 / mi)
very limited time. keen to get some speed in to try out my knee. jog to the meadows then 3 x 1k in 3.54 (lame i know but i was being tentative) 3.45, 3.45. i haven't done reps for totally ages so this is a start. i must get some more training in so i can stop saying 'this is a start' and actually get a middle in too before the races start. dug out the scales, 8 stone 12 which
is a start. could have been worse. getting about 6 hours sleep these days since lucy has decided to start getting up at 5:15. at least leaving the house at 6:30
is a start. could have been worse. getting about 6 hours sleep these days since lucy has decided to start getting up at 5:15. at least leaving the house at 6:30
Wednesday Jan 25, 2012 #
12 PM
Orienteering - race 27:00 [3] 3.5 mi (7:43 / mi)
ran to pc world ro rake something v
back then jogged through the gyledoing some urban o home. need either my magnifyer or a larger scale map.
back then jogged through the gyledoing some urban o home. need either my magnifyer or a larger scale map.
7 PM
Orienteering - race 1:00:00 [3] 5.5 mi (10:55 / mi)
fvo night. fun. tough hilly forest - just how i like them. lost my compass before i started so faffed majorly at the start, then someone pointed out that i had dropped my compass, and i had. it must have been stuck in my jacket or something (stuck in the creavases of my lardy tum more like, will dare to get on the scales soon so i know how much work to do pre the national xc and o season). anyway, once i got the fafff out of the way i orienteered pretty well. i was by myself for the vast majority of it so doing my own oing which was what i wanted. i made sure i had a plan for the majority of the controls and used the contours more, so just what i wanted to acheive. thanks for the lift, students! the time is including w/up/down.
Tuesday Jan 24, 2012 #
6 PM
Tempo run 20:00 [3] 2.0 mi (10:00 / mi)
ran to the meadows, drills then it was apparent that my knee could not take intervals so jogged back. think the knee problem is moving to an itb problem. running saturday probably was the cause. did some foam rollering and hope it calms down soon
Monday Jan 23, 2012 #
6 AM
Off-road running 54:00 [3] 6.5 mi (8:18 / mi)
4 PM
Road running 44:00 [3] 5.8 mi (7:35 / mi)
slow. tired
Sunday Jan 22, 2012 #
3 PM
Tempo run 50:00 [3] 6.6 mi (7:35 / mi)
kb 5 backwards.with a map of switzerland to keep me entertained. cold. was going to go further but pegging it after lozza on the white course in trainers in the mud with lucy on my shouders was not great for the knee.
Saturday Jan 21, 2012 #
1 PM
Orienteering - race race 34:00 [4] 4.8 km (7:05 / km)
edinburgh street race. ran with my dodgy knee. ran about 90% effort. going flat and down was ok, but up was very much not. felt i was flowing well. maybe i should run slowly more often. made a mistake in pollock in some veg near 27(?) and did a mistake coming up from dumbiedykes. also got caught by a bramble here and got very very impressive blood from an incredibly small nick.
just found the results. apart from.no 27 (32 secs, which i blame on the map not being the clearest), going down an alley too soon at 19 (22secs) and poor route choice at 16 (11secs) a pretty clean run. looks like i got most of the route choices right. i drop time in the pollock section though which shows how my technique suffers in complexity. i need to slow down and read the map rather than run on thinking that it will all be ok...
just found the results. apart from.no 27 (32 secs, which i blame on the map not being the clearest), going down an alley too soon at 19 (22secs) and poor route choice at 16 (11secs) a pretty clean run. looks like i got most of the route choices right. i drop time in the pollock section though which shows how my technique suffers in complexity. i need to slow down and read the map rather than run on thinking that it will all be ok...
Friday Jan 20, 2012 #
6 AM
Tempo run 20:00 [3] 2.0 mi (10:00 / mi)
tentative jog to the bus to test out knee. ok as long as i don't try to go up or down hills or steps
4 PM
Road running 47:00 [3] 5.8 mi (8:06 / mi)
tenrative jog home with bus fare in pocket incase i needed it. i haven't run this slowly for ages. didn't try hurdling any fences. nice to be running. think i might start tomorrow's city race - mean, how many steps / hills can there be?
Wednesday Jan 18, 2012 #
Note
knee still f*cked. boo. decided i was sick of being injured so was going to go this evening. then tried running for a bus, & after 5 strides was in agony so decided against running more. physio tomorrow.
Tuesday Jan 17, 2012 #
Tempo run 1 [3]
(injured)
resting my very swollen knee. can now bend it to 90° though and stand up straight and put weight on it without too much pain. so i'll might try running tomorrow to cheer myself up. yes that would be stupid. no i don't care.
Monday Jan 16, 2012 #
4 PM
Road running 40:00 [3] 5.5 mi (7:16 / mi)
ran home. going well to get back for lucy's 2nd birthday. i had to run to near sick kids, pick up the car then drive to the nursery and meet ray there. i passed him at the far end of the meadows, he was race walking ti nursery and i challenged him to a race. i sped off, crossed the bottom of marchmont rd then leapt one of the tiny fences to take a short cut through the grass. big mistake. didn't clear the fence and hit it heavily with my knee, then slammed into thr grass. there were probably 20 or so people probably pissing themselves laughing as i staggered off clutching my knee. agony. its massive.
Sunday Jan 15, 2012 #
11 AM
Tempo run 50:00 [3] 4.0 mi (12:30 / mi)
o-training. nice but i got major blisters under my big toes yesterday from running in my inov8tes with my (short) orthptics. i had to take the inov8 insoles out to get my orthotics in and as a result the balls of my feet and my toes took a major hammering. not sure i didn't get a little frostbitten too as they took ages to thaw out in tge shower and now are really tingly.
Saturday Jan 14, 2012 #
Tempo run 3:00:00 [3] 17.0 mi (10:35 / mi)
various o training. garmin read 10 miles am and 7 miles. an training was 1hr 40 and pm training was 1 hr 20. good training. i felt strong and fast in the terrain. oing isn't all about running though and if i focus on being disciplined in my planning and execution of controls, i can take my orienteering onto a new level this year. i need to make better use of more general contour detail too.
Friday Jan 13, 2012 #
10 PM
Tempo run 15:00 [3] 2.0 mi (7:30 / mi)
orienteering sprint training in the dark. interesting. would have run earlier in the day had it not been for my on going stomach ache.
Thursday Jan 12, 2012 #
Note
ill. bad stomach ache. has been going on all week.
Wednesday Jan 11, 2012 #
6 AM
Off-road running 52:00 [3] 6.6 mi (7:53 / mi)
4 PM
Road running 41:00 [3] 5.5 mi (7:27 / mi)
stopped at the fish shop to get dinner. exhausted.
Tuesday Jan 10, 2012 #
8 PM
Tempo run intervals 38:00 [3] 4.0 mi (9:30 / mi)
intervals at martins. set out for 5 x 1250m but only did 3. twanged calf a bit on first one and just felt worse and worse. 4:34, 4:34, 4:36. felt a bit of a quitter for quitting. need to train more to get better but when you lack fitness training seems too hard. catch 22. i am going to man up. if i feelthis crap after 4 weeks of consistent training, well then i'd be
worried.
worried.
Monday Jan 9, 2012 #
6 AM
Off-road running 52:00 [3] 6.6 mi (7:53 / mi)
headwind. grr!
4 PM
Road running 42:00 [3] 5.7 mi (7:22 / mi)
stopped short as that is where the car was. this morning's headwind failed to translate into a tailwind - boo!
Sunday Jan 8, 2012 #
Tempo run 50:00 [3] 5.0 mi (10:00 / mi)
blackford hill for some reps. i hate hil reps and this was no exception. they work my legs too much and my lungs not enough so i don't think it is a great vo2 max session. i ws lacking inspiration though so just did what ray set the trotters last thursday. there was some use to the session as when i concentrated on working my arms i went faster, which is useful to remind me of. 12 x1 min. arch to 5m before the lamppost with the bend sign
Saturday Jan 7, 2012 #
10 AM
Tempo run 1:06:00 [3] 6.5 mi (10:09 / mi)
shite and depressing training for many many reasons. back to work monday and although i have had fun with the kids the last few days i'll be glad to be back to to / from work running.
Friday Jan 6, 2012 #
7 PM
Tempo run 48:00 [3] 6.2 mi (7:45 / mi)
tempo on arthurs seat. good legs and lungs but felt totally lame. could have done with some company to give me a kick up the. way too many clothes on too as i had froze earlier in the day when at a playpark with an arctic wond and drizzle, but was overdressed this evening when it was warm. good warm weather training i kept telling myself. 16:48 which is a baseline to workoff, if way slower than the last time i did it in october. crop top, shorts and tessa breathing down my neck and i'd have been a minute quicker - i hope.
Thursday Jan 5, 2012 #
Tempo run 33:00 [3] 4.5 mi (7:20 / mi)
no time as ever due to ray taking tt. i didn't quite have enough time to do a session so ran hardish for 33mins. am run tomorrow will probably be a toni tempo.
as a footnote, sorry to read the obit of frank horwill in the paper today. i used to train with a group alongside his track group at battersea park 10 years ago. we chatted often. loads of interesting ideas, a lot of which he put on the serpentine rc website (i think you need to go to training - coaching - then in the blurb click on frank horwill). a lot of it is fairly nuts / bulls*itty (5 day fast anyone?) but he must have been pretty clever as it is his training that peter coe used for seb.
as a footnote, sorry to read the obit of frank horwill in the paper today. i used to train with a group alongside his track group at battersea park 10 years ago. we chatted often. loads of interesting ideas, a lot of which he put on the serpentine rc website (i think you need to go to training - coaching - then in the blurb click on frank horwill). a lot of it is fairly nuts / bulls*itty (5 day fast anyone?) but he must have been pretty clever as it is his training that peter coe used for seb.
Wednesday Jan 4, 2012 #
Tempo run 1:09:00 [3] 9.0 mi (7:40 / mi)
horrific weather. lashing rain and strong winds. did a run that used to be a regular about 8 years ago but i haven't run since 2005. meadows, marchmont rd, blackford pond, hermitage, fairmilehead, mortonhall, kb and home. an advantage of being in a basement flat is that i couldn't see how horrific the weather was before i set off, otherwise it would have been a struggle to get out there!
Tuesday Jan 3, 2012 #
8 PM
Tempo run intervals 1:00:00 [5] 7.2 mi (8:20 / mi)
martin's reps. 5 x1250m. 4.36, 4.33, 4.34, 4.36, 4.35. tessa pushing all the way. not feeling too sprightly, but good benchmark. very windy so hard as had to fight it all the way going out theb try to turn my legs over quickly coming back.
Monday Jan 2, 2012 #
11 AM
Tempo run 40:00 [3] 3.5 mi (11:26 / mi)
playing around in the snow. ran from comrie into the lovely natural scottish woodland. first time in proper terrain for ages. slipping around all over in my addidas trail shoes. great to get off road again and start the fires of enthusiasim going for getting back in the forest for 2012.
Sunday Jan 1, 2012 #
10 AM
Tempo run 45:00 [3] 4.7 mi (9:34 / mi)
slowish w sandra on the nice paths by comrie where hbt are staying for new year. great crowd. great to see my friends more. reminds me there is more to life than just oing. hbt is the greatest running club ever.
3 PM
Tempo run 55:00 [3] 6.5 mi (8:28 / mi)
on v muddy paths. great fun. got dark really early so dodn't do as much as i might have wanted to.