Training Log Archive: GaryHouse

easy group session....weather was bright and no wind, typical after yesterday.

Nitro North 10k Race

Not on the plan but some of the group were making the 10 minute journey to Moel Famau for a night race on the mountain.

I was going to support but then decided to run it on the day thinking it would just be a steady hour maybe.

The race route was actually pretty tough......and fast! (for me anyway)

Flat first 0.5 mile where I found myself in a group of about 5 behind one guy off the front (Rob Grantham) I know Rob and hes faster than me by a bit of a way in these short things usually so I wasn't surprised.

By the time we hit the firs turn I had let all 5 go because I was still under 6min per mile pace.... then straight up through trees on an unmarked track where I could quickly see all of them with hands on knees..

I ran past all of them by the top without having to stop and fell walk and had got on to Robs shoulder which gave me a boost.

That was short lived as it was now a mile slightly downhill on fire trail.

I ran that mile in 5:31 and still lost 30 seconds to Rob and a place to someone else.

Back to another steep climb and I slowly got back in touch to second place but Rob was gone and I couldnt see his head torch

Next up was a very technical downhill through trees and now I was right on top of second place and we could see Rob again. I could have gone past him easily here if he had got out the way or I asked but it was easier having two head torches flying down the hill compared to Robs one who was struggling to stay on track.

Anyway....another flat section meant that I lost ground....so much so i couldn't see any headtorches but we soon started climbing again.

I could see a headtorch that kept turning towrds me so I knew he must be blowing. until this point I cant say I was at my limit by any means but I decided to make a big push up the hill to see if I could catch second.

1.5 mile left and we were at the highest point of the course....now I was gaining all the time on the flat and downhill so I knew I could catch him.

then we hit a wet rocky section and I was in spitting distance before booom. I hit the deck pretty bad and slid sideways across some rocks ripping my t shirt across my back but momentum took me back to my feet and in pursuit again.

Looking at my watch we had 500m to go and I was 20 seconds away form him but now I could also see Rob in first.

the last 500m is a steep drop back down the original hill we climbed up and I dropped like a stone finishing in 2nd with third 20s behind me in that short space.

I was 17s behind Rob in first too so was happy with the run which was 5 minutes faster than the previous years winner apparently.

Anyway.........long winded but its fresh in my head and it turned out to be a great little race.

I have a cut up shoulder/elbow and thigh with a bit of a dead leg but apart from that escaped the fall without injury,

comparing splits afterwards I was quicker each mile that had up or downhills it was just the flat that killed me so happy with that.

Apologies for the extra race,

Easy warm down with Rob after the race.

Stopped for a hot chocholte and watch my friends finish an hour later..

4hrs Specifc Endurance (+/- 1500m to 2000m)

Didn't go to plan but still a good session (I think)

Weather was rubbish but wanted to get out in Snowdonia.....im just over 45 minutes from Capel Curig so thought I could go there and attempt to go up towards Carnedd llewellyn and Dafydd on the Paddy Buckley route...

i knew Snowdon was covered in deep snow just over half way up so I should have known I was in for a tough ask really

That section of the valley is always wet but today was full on bog trotting .

Any path had turned in to a fully flowing river and with the snow already covering the tops I hit the first summit (pen lithrig - y wrach) at around 70m without too much issue but then within 5 minutes it was complete white out...

I did have good winter gear on but it had already turned in to a hike rather than a run trying to navigate and when I slow down I don't have enough fat on me to piss around...

It was snowing sideways and my 'waterproof' gloves got wet through so I retreated back down the way I came using the GPS.

This left me finding an alternative route around a lake at the bottom....I had not been here befoe but the runnign was OK, I know now it was llyn cowlyd. I had a quick change of clothing here and some banana and date cake from the cafe I had picked up then ran on....the path on the other side of the lake was totally different.

Wet jagged rock for about 2 miles so that was not much fun then another 4 miles of ankle deep bog.

Basically I didn't do the miles I wanted or vert but I had a very good workout....didnt see a soul all day which was good until I made it back to the Siabod cafe for some Veg goulash!

will be back another day for that section of the Paddy Buckley

I didn't stay out longer because I had got wet through by now even with full waterproofs

45' Easy + 6 x Hill Sprints

Easy group run on forest trails followed by hill sprints on an open grass field.

joined by two of the more experienced members for the sprintswhich helped the 2 minute rest periods as it was driving rain. Felt good on the sprints which lasted around 12-14s each

60' Easy + Technical Exercises (Maintenance)


No issues on easy running.....was good to do the exercises on some flat park paths and the sun was out which was nice.

The hamstring extensions felt a little tired for the full 50m but apart from that it all went smoothly....

EAsy caching hill reps with the group

20' Easy + Fartlek: 10 x 2' Hard / 1' Roll-on + 20' Easy

Not a nice morning up in the hills so happy to retreat to the canl path for a sessions....sleet/snow for first 20 mins then cleared up but very wet under foot but not too slippy.

Found the first couple of HARD efforts more difficult to judge effort than the 1 minute reps last week but soon found the right level.

not much to report other than I feel good on these now and enjoy them enough not to get bored of being on the canal once per week.

The last couple of efforts I checked the pace and noticed it was around 5:40 min pace which is quick for me even if it wasn't for long.

Coaching group and easy 3 miles afterwards.

Easy coaching one to one - no issues

Easy coaching the group - no issues

75' Moderate

went over the 75 mins but the last 15-20 mins were not moderate....I was running with two friends then bumped in to a client on the trails just as finishing up who had lost his dog on the moors...

we spent 20 minutes running about looking for it when we got word he had gone back to the car..

Good job really because I was hungry!

Anyway lumpy trails, weather dry but wet under foot and a bit windy.

Legs felt good running like i could go all day then immediately tired when I stopped and sat down in the cafe afterwards.

End of a good week of training by my count and recovery good inbetween sessions....looking forward to another one next week hopefully.