Training Log Archive: BrandNewMeIn the 31 days ending Oct 31, 2013:
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Thursday Oct 31, 2013 #
Note
So that is the end of the first training block. The aim of August / Sept / Oct was to get rid of the injuries and get ready to train. This has been partially successful. Today I ran 61mins at 7:30min/mile pace without having to stop and walk, so that's good, but I think a XC race, or intervals are still beyond me. I have no plans to do either anytime soon so that's fine. The next 3 months are building the mileage more, and doing the runs faster. Don't need to do too much more mileage, just a little, and more consistently too.
I have got some confidence that I might be able to orienteer next year now, and we have been looking at the calendar. The annual juggle of work / family / orienteering commitments - I find so depressing - I have been putting it off for ages. I promised myself I would get the season organised up front this year though, so it has to be done.
I had the physio tonight. He has got to the bottom of yesterday's twinges ("if its what i think it is, pressing here should be really painful". i have to jump off the Physio bed and yank his hands off my calf. He thinks he's funny!)... He might also have got to the bottom of the other calf twinges. Have to wait and see. I am looking forward to the arrival of some Danish compression socks which might be the answer to my pains.
I have got some confidence that I might be able to orienteer next year now, and we have been looking at the calendar. The annual juggle of work / family / orienteering commitments - I find so depressing - I have been putting it off for ages. I promised myself I would get the season organised up front this year though, so it has to be done.
I had the physio tonight. He has got to the bottom of yesterday's twinges ("if its what i think it is, pressing here should be really painful". i have to jump off the Physio bed and yank his hands off my calf. He thinks he's funny!)... He might also have got to the bottom of the other calf twinges. Have to wait and see. I am looking forward to the arrival of some Danish compression socks which might be the answer to my pains.
7 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:7.0
Foul headwind going in, I overtook someone that was going a fraction too slow for my liking and they latched on the back. This was good as it made me fight the rest of the way in to drop them. Got away with a mile to go. JUst what I needed to motivate me. Tail wind home
12 PM
Road running 1:01:17 [3] 8.02 mi (7:38 / mi)
ahr:142
From work, up to the canal, and to Ratho. nice. Negative split, as I got a bit keener on the pace, and there was a tail wind coming back. Pain, butnot so bad that I hadto stop. Really wanted to go running yesterday, but stopped myself as things were a bit too tight and v sore. Glad as things were much better today.
8 PM
Physio - achilles 5:00 [1]
Physio - general S&C 20:00 [1]
Physio - glut specific 15:00 [3]
Wednesday Oct 30, 2013 #
7 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:6.0
Lucy's eczema is flaring up again...
8 PM
Physio - achilles 5:00 [1]
Tuesday Oct 29, 2013 #
8 AM
Cycle commute 30:00 [3] 2.0 mi (15:00 / mi)
slept:8.0
Competitive cycle in. Oh what fun! Cold headwind.
12 PM
Road running 37:58 [3] 4.77 mi (7:58 / mi)
Canal - long.
5 PM
Cycle commute 40:00 [2] 3.0 mi (13:20 / mi)
From work to ikea. Uphill!
Monday Oct 28, 2013 #
11 AM
Road running 1:27:08 [3] 10.5 mi (8:18 / mi)
ahr:136 slept:7.5
Work up to the canal, ratho, ratho station then the cycle way to dalmeny (which is lovely running btw) off onto the road that goes past craigie, and the barracks before getting to barnton to get a bus home.
Calf cramped at 42, but managed to get going ok at 60mins after a bad walk-one-min-run-5 section. Not too concerned at it cramping earlier than usual as I have been picking up the mileage and pace a bit recently, and could do with doing some more cycling to loose things off. It's bliss being able to do these runs!
Calf cramped at 42, but managed to get going ok at 60mins after a bad walk-one-min-run-5 section. Not too concerned at it cramping earlier than usual as I have been picking up the mileage and pace a bit recently, and could do with doing some more cycling to loose things off. It's bliss being able to do these runs!
Physio - general S&C 15:00 [3]
9 PM
Physio - achilles 5:00 [1]
Physio - glut specific 5:00 [1]
Sunday Oct 27, 2013 #
10 AM
Off-road running 58:28 [3] 7.24 mi (8:05 / mi)
slept:7.0
From badaguish to the mowbray's new holiday house through rothimurcus and via loch an eilin. Great. I don't think I could ever tire of the rothimurcus tracks!
9 PM
Physio - glut specific 10:00 [1]
Saturday Oct 26, 2013 #
9 AM
Off-road running 2:01:00 [3] 13.66 mi (8:51 / mi)
slept:8.5
Uath Lochans to badaguish. Lovely route. Going well for 63mibs then walk a minute / run 10mins. So was pretty unimpressed with getting lost and doing an extra few (v slow) miles at the end.
Friday Oct 25, 2013 #
10 AM
Off-road running 50:45 [3] 5.46 mi (9:18 / mi)
slept:7.5
I had an hour free today. Hmmm. Make the flat look a touch less disgraceful for my brother and family visiting this weekend, or go running? Oh well, sorry seamus!
Nice braids and blackford. Muddy. Wet. Great!
Ps did you hear about the blue Peter campaign this year? They are collecting dirt to send to those disadvantaged children that live in overly sterile houses. We have been gathering it specially for months...
Nice braids and blackford. Muddy. Wet. Great!
Ps did you hear about the blue Peter campaign this year? They are collecting dirt to send to those disadvantaged children that live in overly sterile houses. We have been gathering it specially for months...
Road running 10:15 [3] 1.1 mi (9:19 / mi)
Making sure I jog the last bit on the road. Road and xtalons not good.
Thursday Oct 24, 2013 #
8 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:4.5
So tired. No sleep. Insomnia then woken by the kids throughout the night = bad.
Would have been good to get running but just too busy to fit it in. A day off running is probably a good thing.
Would have been good to get running but just too busy to fit it in. A day off running is probably a good thing.
Wednesday Oct 23, 2013 #
Cycle commute 30:00 [2] 2.0 mi (15:00 / mi)
1 PM
Road running 27:21 [4] 3.71 mi (7:22 / mi)
slept:6.0
Short on time. This wasn't going to be a tempo, but ended up going fast as I felt good. Surprised by the speed as 2/3 of it was a gradual ascent, into a strong headwind, then 1/3 flat with a tail wind.
Road running 8:15 [3] 1.07 mi (7:43 / mi)
Then came a steep downhill so I decided a jog warm down back to would be more sensible
Tuesday Oct 22, 2013 #
7 AM
Cycle commute 32:00 [2] 2.0 mi (16:00 / mi)
slept:5.5
To work.
5 PM
Road running 25:59 [4] 3.43 mi (7:35 / mi)
Running home from work. The first bit, work to Roseburn, I picked up the tempo to see how it would go. I'll try this on the canal instead next time as there were lots of raod crossings where I had to stop and re-start, and I'd much rather have had a continual pace. Felt good but things tighten up quicker at a quicker pace. One to build on.
Road running 18:15 [3] 2.0 mi (9:07 / mi)
Roseburn to home. ouchy. Walked from the meadows, after a few stop and walks on the way. Stiff calf in the usual places.
8 PM
Physio - glut specific 15:00 [1]
Physio - achilles 10:00 [1]
Kim gently reminds me that I haven't done much of this recently...
Physio - general S&C 15:00 [1]
Monday Oct 21, 2013 #
11 AM
Road running 1:20:54 [3] 9.43 mi (8:35 / mi)
ahr:140 slept:7.0
From work to ratho then out to south wueensferry on the cycle path. First walking stop 58 mins. Next time I hope to get to barnton.
Then physio. Pleased with running progress. Discussed XC. Did some excellent strapping for my hip. V helpful indeed. Shame I didn't have this yesterday.
Then physio. Pleased with running progress. Discussed XC. Did some excellent strapping for my hip. V helpful indeed. Shame I didn't have this yesterday.
Sunday Oct 20, 2013 #
Note
As October draws to an end the training moves into a different phase. Aug/sept/oct was focused on building up the training and reducing my Achilles / calf problems.
This has been partially successful. I can run for about 45 mins pain-free now. All but one of my runs's during the week had walk a min, run 10 mins, walk a min, run 10 by the end. Inshriach was ok for my Achilles / calf, but loch vaa was sore after about 15mins. On my run on Wednesday I tried a rep, just for fun. Not good for injuries. That's no big problem just now. Nov/dec/jan are going to build up the mileage and pace of the running, and do some more regular drills / physio. Moving into XC season, I am a bit undecided as to how / when to give this a try.
Need to concentrate on warming up and down properly. Also I could do with looking at nutrition more. On holiday this week, we've had chicken pie, steak pie, sausage rolls, game pie, pork pie, apple pie, sticky toffee pudding, chocolate cheesecake, biscuits, chocolate, fruit cake, scones and quite a lot of wine...
Back to the athlete lifestyle tomorrow.
This has been partially successful. I can run for about 45 mins pain-free now. All but one of my runs's during the week had walk a min, run 10 mins, walk a min, run 10 by the end. Inshriach was ok for my Achilles / calf, but loch vaa was sore after about 15mins. On my run on Wednesday I tried a rep, just for fun. Not good for injuries. That's no big problem just now. Nov/dec/jan are going to build up the mileage and pace of the running, and do some more regular drills / physio. Moving into XC season, I am a bit undecided as to how / when to give this a try.
Need to concentrate on warming up and down properly. Also I could do with looking at nutrition more. On holiday this week, we've had chicken pie, steak pie, sausage rolls, game pie, pork pie, apple pie, sticky toffee pudding, chocolate cheesecake, biscuits, chocolate, fruit cake, scones and quite a lot of wine...
Back to the athlete lifestyle tomorrow.
11 AM
Orienteering - race 1:14:00 [4] 6.11 mi (12:07 / mi)
slept:7.0
Sol brown inshriach. First start, or so I thought. Caught jess and Donald McCarthy early on. Bit of a head to head after that which was exactly what I didn't want. Took some different routes but we were all in sight if each other to the finish, which made it pretty tedious for all of us. Shame. Yesterday there were similar problems. I was able to stick to my own navigation and not get distracted though, which is good.
Something seems to have aggravated the nerve damage around my left hip. It's pretty ouchy and felt v weak and achey today. Physio tomorrow might have an opinion. I've long since given up worrying about my hip. As long as its not arthritis (and it feels nervy not boney) I don't care.
Something seems to have aggravated the nerve damage around my left hip. It's pretty ouchy and felt v weak and achey today. Physio tomorrow might have an opinion. I've long since given up worrying about my hip. As long as its not arthritis (and it feels nervy not boney) I don't care.
Saturday Oct 19, 2013 #
12 PM
Orienteering - race 51:40 [4] 4.8 mi (10:46 / mi)
slept:8.0
20 controls good , one dire. Clean 7 mins dropped. Enjoyed it. Lots of people around but I was concentrating on my own thing which was fun. Trying out mindfulness + orienteering. It improves focus, but a lot more work needed here!
Friday Oct 18, 2013 #
8 PM
Orienteering - training 1:07:00 [3] 4.7 mi (14:15 / mi)
slept:8.0
Night o training moor of alvie. Lots of 180s but got it right in the end.
Thursday Oct 17, 2013 #
5 PM
Off-road running 1:08:00 [3] 7.0 mi (9:43 / mi)
slept:8.0
Run the badenoch way from inch marshes back with a diversion around Uath Lochans.
Wednesday Oct 16, 2013 #
3 PM
Off-road running 1:03:00 [3] 7.2 mi (8:45 / mi)
slept:8.5
Home from loch an Eilan via inshriach tracks. It's looking good for Sunday!
Tuesday Oct 15, 2013 #
10 AM
Off-road running 1:39:00 [3] 9.4 mi (10:32 / mi)
slept:8.0
Column bridge, cairngorm club bridge, loch morlich, then ran to catch up with the family climbing cairngorm. They weren't far short of the ptarmigan cafe.
1 PM
Off-road running 16:00 [3] 1.6 mi (10:00 / mi)
The family got the train back to the car park, and I ran down. Nice run and saved £7.50.
Monday Oct 14, 2013 #
4 PM
Off-road running 1:15:00 [3] 8.0 mi (9:22 / mi)
slept:8.0
Along badenoch way through insh and inveruglas and back. Also bike ride and canoeing with kids but I am not sure that counts as training...
Sunday Oct 13, 2013 #
4 PM
Off-road running 1:05:00 [3] 5.5 mi (11:49 / mi)
slept:8.0
Went for an o session on Uath Lochans. Except my map was a bit old, in fact I remember when I did the training on it, and gross was in charge of seds then. And the scale of the map seemed to be 'gross scale' which is similar to 'Toni scale', i.e. A4. We haven't been back to Uath Lochans for ages and now I know why. A k in and I realised someone has nicked all of the trees. Loads and loads of them. And build a new track. And I kept tripping up and skinning the scabs off my knees. So I turned it into a jog instead. Which was very enjoyable. Taking an orienteering break for a few days.
Saturday Oct 12, 2013 #
3 PM
Cycle commute 29:00 [3] 2.0 mi (14:30 / mi)
Cycle up to Achlean
Orienteering - training 1:10:00 [3] 5.5 mi (12:44 / mi)
Achlean. Nice. Boulders. Lots of. Some on the map, some not.
Friday Oct 11, 2013 #
12 PM
Cycle commute 35:00 [2] 2.0 mi (17:30 / mi)
slept:6.5
Cycle back from work. Freezing headwind.
Thursday Oct 10, 2013 #
7 AM
Cycle commute 30:00 [2] 2.0 mi (15:00 / mi)
slept:6.5
Chilly.
5 PM
Off-road running 1:15:06 [3] 8.47 mi (8:52 / mi)
ahr:141
From work back along the canal, then off up craiglockhart hill, then the hermitage and up to the observatory car park via the quarry scramble. Fun. Going 7:45-ish min miling on the canal, but took the 7 hills route up craiglockhart hill (very steep, no grip on shoes, 2 scabby knees and a dodgy achillies - what was I thinking?). Achilles got sore on the way to hermitage, and calf didn't get sore until the observatory. Bonus!
Wednesday Oct 9, 2013 #
7 AM
Off-road running 25:09 [3] 3.0 mi (8:23 / mi)
slept:7.0
Was going to run to work but by the time I got to the meadows it was obvious that a 7 mile road run was not going to be good for me. 2 laps of the meadows and down lothian road to the bus stop instead. This was actually quite a good idea, a bit of running on grass, and I could probably do this again, but leave enough time to do more laps. Shame the logistics only work for Monday and Wednesday really. On the whole I still think things are moving in the right direction injury wise. The achilles is much calmer, just getting calf cramps running on roads. Interested to see how a week in terrain next week will work out.
4 PM
Road running 55:00 [3] 7.0 mi (7:51 / mi)
Ran from work to nursery, on the canal. Pleased. Got to meggetland (36mins) before I had to do any walking. Last time a few weeks ago it was water of leith. Ninja walked for a minute or so then managed to get running again. The pain wasn't so bad, and I managed to get all the way to the nursery then.
9 PM
Physio - general S&C 15:00 [1]
First time on the wobble board for ages. It was wobbly!
Physio - glut specific 15:00 [3]
Physio - achilles 5:00 [3]
Tuesday Oct 8, 2013 #
7 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:6.0
Nice cycle commute. Strong warm headwind to give something to fight against on the way in, good tail wind to push me home.
8 PM
Orienteering - training 57:00 [3] 6.6 mi (8:38 / mi)
ESOC street o that I was going to do last night. Fun. Cramp started after 32 mins. Did some walking and managed to run on after. Roads.
Monday Oct 7, 2013 #
7 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:7.0
Ouchy knees from last night.
1 PM
Physio - glut specific 15:00 [0]
Had some free time this afternoon so decided I would dig out my o maps from this year and get some tips on what to work on for next year. What a horrible idea. 10mins was as long as I could look for. The general synopsis is when I focus and stay in control, all goes well; when I don't, it's ugly. More basic technique training required to make it all more automatic, and more high pressure races next year to test my focus.
8 PM
Physio - general S&C 15:00 [0]
I was going to go running tonight, but Ray 'forgot', and stayed to socialise after work, getting back late. Annoyed? Me? Even more annoying as I could have gone running this afternoon, but didn't as I thought twice in one day would be unwise.
Sunday Oct 6, 2013 #
9 PM
Road running 41:00 [3] 5.0 mi (8:12 / mi)
slept:8.0
Run over to Frandy's late. Wanted to test my Achilles after Friday. It felt good which is a relief as it felt shocking yesterday. Went flying though on some litter on a dark pavement though and have 2 bloody knees. Ray did 2:35 for Chester marathon this morning. PW, unless you count jungfrau or mdm. He was pleased to finish though as he had been ill all week. I was pretty impressed. Have to find him another race (half marathon +, road) to do before he slides into unfitness again.
Saturday Oct 5, 2013 #
Note
slept:8.5 (rest day)
It's been a good weeks training but now my Achilles has started to complain, so rest day travelling down to Chester, with a sickly ray.
Friday Oct 4, 2013 #
7 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:6.0
Competitive both ways. Tired legs but having fun.
8 PM
Off-road running 50:53 [3] 5.23 mi (9:44 / mi)
Run with tessa. Nice. On the seat. Achilles started to get sore when it got hilly.
Thursday Oct 3, 2013 #
2 PM
Road running 46:00 [3] 5.8 mi (7:56 / mi)
slept:4.0
Ran to work. Being up beat, three positive things for today:
it's nice spending so much time with my kids, tho if I'm being picky, I'd rather that time wasn't 3am onwards, and I'd rather they didn't vomit repeatedly all over my bedroom in that time.
At least working 2-9pm at work that's 7 hours when I can't reasonably be expected to clean up someone else's sick
It's not raining here yet, so at least when I had to stop and walk on this run I didn't get wet!
it's nice spending so much time with my kids, tho if I'm being picky, I'd rather that time wasn't 3am onwards, and I'd rather they didn't vomit repeatedly all over my bedroom in that time.
At least working 2-9pm at work that's 7 hours when I can't reasonably be expected to clean up someone else's sick
It's not raining here yet, so at least when I had to stop and walk on this run I didn't get wet!
6 PM
Road running 15:48 [3] 1.78 mi (8:53 / mi)
Had to leave work early as Ray had got sick too (Sunday's marathon is not looking good). Bus to the Sheraton then jogged back via some drills in the meadows. I felt really good, and my lower legs appreciated the grass of the meadows. I'll have to make more of an effort to go off road. I nearly felt like an athlete again.
Drills 5:00 [1]
10 PM
Physio - glut specific 15:00 [0]
Physio - achilles 5:00 [0]
Physio - general S&C 10:00 [0]
Wednesday Oct 2, 2013 #
7 AM
Cycle commute 1:10:00 [2] 4.0 mi (17:30 / mi)
slept:7.5
Cycle home via west end.
Physio - achilles 5:00 [0]
12 PM
Off-road running 48:28 [3] 6.1 mi (7:57 / mi)
ahr:150
Around HW. Good tempo going there and going around. Had to jog back as I didn't want to hammer a fast finish descent on the road back from the canal. That would have been unwise. So the last 13 mins were easy, and it started easy-ish, and the fastest I have ever done on this course is 44-ish so 48 is ok...
L leg problems nearly cleared up. R not as good as L but getting there I hope. Give it another month or so and I might manage some intervals!
L leg problems nearly cleared up. R not as good as L but getting there I hope. Give it another month or so and I might manage some intervals!
8 PM
Physio - achilles 50 [0]
Physio - general S&C 10:00 [0]
Physio - glut specific 15:00 [0]
Quite pleased with today's training (I am trying to be more upbeat with my comments, after someone pointed out that all I seem to do on here is moan. To that person i'd say you ought to see the training diary from nov 2012 to June if you really want to see a misery memoir. This is positively celebrational!)
Tuesday Oct 1, 2013 #
8 AM
Cycle commute 1:05:00 [2] 4.0 mi (16:15 / mi)
slept:7.5
Late for work. Up in the night with the kids. Exhausted.
8 PM
Physio - glut specific 15:00 [0]
Physio - general S&C 5:00 [3]
Physio - achilles 10:00 [3]