Training Log Archive: RHFIn the 7 days ending Oct 29, 2017:
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Sunday Oct 29, 2017 #
10 AM
Running warm up/down 7:30 [2] 1.18 km (6:21 / km)
shoes: X-Talon 212 2016
Running race 1:07:52 [5] 16.17 km (4:12 / km)
shoes: X-Talon 212 2016
The Stickler - 2nd!
My first ever (proper) trail race and my longest race. Legs felt terrible on the 13 mile walk Saturday, no power up the hills. Had got carried away and done quite a few miles this week. Had a game plan: steady on the road, in control up the hill, quick descent then work hard on the final two hills. Told myself to remember the mountains and to have patience. Started off in 15-20th but worked up the field on the first hill (kept jogging, lots of walkers in the mud). Topped in 6th but didn't know that. Had a group of 3 just ahead and tried to stick on them for the rapid descent. Was going faster than 5km PB place at times but felt okay. Knew there was a variation in how up, down and flat felt! Next small incline worked up the group without trying too hard. Slippy descent on some tarmac, X-Talons weren't ideal.
Fast run across the flats, small route blunder. Fortunately a guy called from behind. This upset the field a bit, my thought was to not panic and stick with him for a bit. Worked past him on the 2nd hill, just kept putting constant effort in. Very windy on the top and didn't know how big a gap on the chasing pack I'd got. Over the earthworks and a rapid descent to the road. Really let myself go. Could see 1 guy ahead but didn't know positions. There was a fair gap, he'd basically done the steep bit. Really tried to dig in, very steep & had to walk for 10s then tried to keep running, walked for another 30s (counted). Got to the top and there was some good support, gradual ascent to the trig. Just trying to keep moving really! Another rapid descent, also fell like. Really tried to gain on the descents. Down to the fields and Dean was there to support, by this point legs were ruined (particularly calves) but had to keep pushing. Dean shouted position and I was about 200m down on first. Got to the station and ran up the platform. Pretty cool finish and my first ever podium! Good chat to the lead guy (stubbington green and a fell runner). Won some local cheese and work Waitrose vouchers!
My first ever (proper) trail race and my longest race. Legs felt terrible on the 13 mile walk Saturday, no power up the hills. Had got carried away and done quite a few miles this week. Had a game plan: steady on the road, in control up the hill, quick descent then work hard on the final two hills. Told myself to remember the mountains and to have patience. Started off in 15-20th but worked up the field on the first hill (kept jogging, lots of walkers in the mud). Topped in 6th but didn't know that. Had a group of 3 just ahead and tried to stick on them for the rapid descent. Was going faster than 5km PB place at times but felt okay. Knew there was a variation in how up, down and flat felt! Next small incline worked up the group without trying too hard. Slippy descent on some tarmac, X-Talons weren't ideal.
Fast run across the flats, small route blunder. Fortunately a guy called from behind. This upset the field a bit, my thought was to not panic and stick with him for a bit. Worked past him on the 2nd hill, just kept putting constant effort in. Very windy on the top and didn't know how big a gap on the chasing pack I'd got. Over the earthworks and a rapid descent to the road. Really let myself go. Could see 1 guy ahead but didn't know positions. There was a fair gap, he'd basically done the steep bit. Really tried to dig in, very steep & had to walk for 10s then tried to keep running, walked for another 30s (counted). Got to the top and there was some good support, gradual ascent to the trig. Just trying to keep moving really! Another rapid descent, also fell like. Really tried to gain on the descents. Down to the fields and Dean was there to support, by this point legs were ruined (particularly calves) but had to keep pushing. Dean shouted position and I was about 200m down on first. Got to the station and ran up the platform. Pretty cool finish and my first ever podium! Good chat to the lead guy (stubbington green and a fell runner). Won some local cheese and work Waitrose vouchers!
11 AM
Running warm up/down 6:43 [2] 1.09 km (6:10 / km)
shoes: X-Talon 212 2016
Friday Oct 27, 2017 #
12 PM
Running 53:58 [3] 10.03 km (5:23 / km)
shoes: Mizuno Wave 12
Old OS summer handicap route - Lordswood to the sports centre, back via the hospital and Millbrook
Great group out for Friday club, there were 8 of us including some of my favourite runners! Really lovely sunny day spent all morning looking forward to it. Had thought I should do 6-7km but was enjoying it too much to turn back. Glad I didn't! Though legs were feeling very tired mid afternoon. Got my new shoes muddy, and got ripped lots for wanting to keep them clean!
Great group out for Friday club, there were 8 of us including some of my favourite runners! Really lovely sunny day spent all morning looking forward to it. Had thought I should do 6-7km but was enjoying it too much to turn back. Glad I didn't! Though legs were feeling very tired mid afternoon. Got my new shoes muddy, and got ripped lots for wanting to keep them clean!
5 PM
Yoga/Stretching/S&C 50:00 [1]
Squats/single leg strength+ stretching
Thursday Oct 26, 2017 #
7 AM
Running 24:09 [2] 4.65 km (5:12 / km)
shoes: Mizuno Wave 12
Run commute
A bit delayed getting out, maybe make lunches the previous night? Still not a massive fan of my eating situation on running in days. Alright morning jog. Legs didn't feel too bad, a little tired perhaps.
A bit delayed getting out, maybe make lunches the previous night? Still not a massive fan of my eating situation on running in days. Alright morning jog. Legs didn't feel too bad, a little tired perhaps.
6 PM
Yoga/Stretching/S&C 20:00 [1]
Single leg strength
Running warm up/down 18:12 [2] 3.2 km (5:41 / km)
shoes: Ravenna 6 2017
7 PM
Running hills 21:19 [5] 4.57 km (4:40 / km)
shoes: Brooks Racer ST5
Hills: 20 mins 8 middle hill
Thought I would keep it stridey and repeat last times session (6 long and 3 short). Ended up feeling happy enough with just doing the long hills. On the last few, I was working harder on the top third of each rep. Basically matches time and number of reps for a session last year, may have been working harder on the ups then? Happy with the session, good preparation for the Stickler on Sunday! Bring it on, my first proper trail race.
Thought I would keep it stridey and repeat last times session (6 long and 3 short). Ended up feeling happy enough with just doing the long hills. On the last few, I was working harder on the top third of each rep. Basically matches time and number of reps for a session last year, may have been working harder on the ups then? Happy with the session, good preparation for the Stickler on Sunday! Bring it on, my first proper trail race.
Running warm up/down 22:36 [2] 4.02 km (5:37 / km)
shoes: Ravenna 6 2017
Wednesday Oct 25, 2017 #
4 PM
Running 46:44 [3] 9.58 km (4:53 / km)
shoes: Ravenna 6 2017
Run commute home via Lordswood
Great trails and a great sunny day! Quite muddy in places! Really enjoyed it. Only planned on doing 3 miles home but ended up doubling it, reckon 2/3 was off road.
Great trails and a great sunny day! Quite muddy in places! Really enjoyed it. Only planned on doing 3 miles home but ended up doubling it, reckon 2/3 was off road.
Tuesday Oct 24, 2017 #
7 AM
Yoga/Stretching/S&C 20:00 [1]
Leg strength
6 PM
Running warm up/down 22:01 [2] 3.76 km (5:51 / km)
shoes: Brooks Ghost 9
Wasn't really feeling it today!
7 PM
Running intervals 22:09 [5] 5.32 km (4:10 / km)
shoes: Brooks Ghost 9
Reps: 6*800m (1min) averaging 2:41
Weather wasn't as bad as I feared, ran with Tom and a new guy Rhys. Pretty consistent reps, one led faster by Tom otherwise I led. The last one was a struggle but managed to get it back on track. In the wrong shoes and got a small blister in the right heel, didn't feel any niggles. Need to focus on getting some consistent weeks in and not worry about the pace/compare too much to last season.
Weather wasn't as bad as I feared, ran with Tom and a new guy Rhys. Pretty consistent reps, one led faster by Tom otherwise I led. The last one was a struggle but managed to get it back on track. In the wrong shoes and got a small blister in the right heel, didn't feel any niggles. Need to focus on getting some consistent weeks in and not worry about the pace/compare too much to last season.
Running warm up/down 14:12 [2] 2.6 km (5:28 / km)
shoes: Brooks Ghost 9
8 PM
Yoga/Stretching/S&C 20:00 [1]
Monday Oct 23, 2017 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
5 PM
Running 41:21 [3] 8.22 km (5:02 / km)
shoes: Mizuno Wave 12
Common Loop - Foundry Lane, Howard road etc
Adele bailed on me as I got home from work so had a whole evening to play with! Decided a run was back on order. First run in my new shoes (bought only 2 months ago), first road shoes that aren't Brooks! The legs felt alright, no niggles but the feet felt sore underneath. Weird one, dunno why inov-8s are so good out of the box!
Adele bailed on me as I got home from work so had a whole evening to play with! Decided a run was back on order. First run in my new shoes (bought only 2 months ago), first road shoes that aren't Brooks! The legs felt alright, no niggles but the feet felt sore underneath. Weird one, dunno why inov-8s are so good out of the box!