Training Log Archive: GaryHouseIn the 7 days ending Jan 27, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Jan 27, 2018 #
9 AM
trail running (work/moderate) 2:00:00 [3] 10.2 mi (11:46 / mi) +499m 10:13 / mi
shoes: Inov8 X Talon 200
Guided Group Run - Left late but managed to squeeze in 25 mins before the start.
Was meant to be 60' Easy + 6 x Hill Sprints but left the sprints out as it was pretty hilly and everyone went to the cafe afterwards so I had to be sociable
No issues.
Was meant to be 60' Easy + 6 x Hill Sprints but left the sprints out as it was pretty hilly and everyone went to the cafe afterwards so I had to be sociable
No issues.
Friday Jan 26, 2018 #
9 AM
trail running (moderate running) 1:10:00 [3] 8.4 mi (8:20 / mi) +345m 7:23 / mi
shoes: Adidas Boston
Had to run out the front door, had too much on today.
Stuck to the road so there was a few unavoidable climbs...
T Shirt weather!!
Stuck to the road so there was a few unavoidable climbs...
T Shirt weather!!
7 PM
trail running (regeneration) 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Inov8 X Talon 200
Easy dog run - no issue.
Thursday Jan 25, 2018 #
6 PM
trail running (work/regen) 1:30:00 [1] 7.3 mi (12:20 / mi) +42m 12:07 / mi
shoes: Inov8 X Talon 200
total for day....included easy dog run and coaching session in evening. All eay no issues
Wednesday Jan 24, 2018 #
9 AM
trail running 1:08:00 [3] 9.0 mi (7:33 / mi) +378m 6:41 / mi
shoes: Adidas Boston
60' Moderate...
Did 10 minutes extra as I knew I would struggle to do the 80' on Friday.
Just had a busy week...
Weather was grim and windy so went up to the trails in Llandegla, just stuck to the main fire roads mainly though and kept the effort moderate.
Just couldn't face the road in heavy rain/wind.
good run out legs felt good.
Did 10 minutes extra as I knew I would struggle to do the 80' on Friday.
Just had a busy week...
Weather was grim and windy so went up to the trails in Llandegla, just stuck to the main fire roads mainly though and kept the effort moderate.
Just couldn't face the road in heavy rain/wind.
good run out legs felt good.
6 PM
road running (work/easy) 1:15:00 [2] 4.5 mi (16:40 / mi) +175m 14:52 / mi
shoes: Salomon SLAB Sense
It was raining very hard so the group went for a short run instead of Kettlebells then the usual hill reps.
I always walk the reps on a Wednesday to keep it easy.
Proper drenching!
I always walk the reps on a Wednesday to keep it easy.
Proper drenching!
Tuesday Jan 23, 2018 #
10 AM
Canal Path (work/easy) 1:27:00 [2] 8.3 mi (10:29 / mi) +121m 10:02 / mi
shoes: Adidas Boston
Easy coaching + Strides.
No issues
No issues
5 PM
trail running (regeneration) 37:00 [2] 3.9 mi (9:29 / mi) +182m 8:17 / mi
shoes: Altra Lone Peak
Easy run with the dog on the quarry trails
Monday Jan 22, 2018 #
6 PM
trail running (work/regen) 1:15:00 [1] 4.6 mi (16:18 / mi) +41m 15:52 / mi
shoes: Salomon SLAB Sense
Easy group run with strideouts to finish, felt tired during the day but fine out running
Sunday Jan 21, 2018 #
8 AM
road running (easy) 30:00 [1] 2.9 mi (10:21 / mi)
shoes: Adidas Boston
Warm up for Helsby - few drills and strideouts
10 AM
road running (race) 1:19:32 [4] 13.1 mi (6:04 / mi) +184m 5:49 / mi
shoes: Adidas Boston
HELSBY HALF.
Woke up to enough snow to make getting off the drive a bit dodgy and it was still coming down so I left a little early knowing it would be OK driving a little lower down..
By the time I got to Helsby it was just freezing sleet....
Plenty of time for a decent warm up and there was a bag drop about 100m from the start so I stayed layered up until 10 mins before the start.
I felt pretty warm by the time I stood on the start line but couldn't believe the amount of runners just stood under a tree shaking like a shitting dog for 30 minutes before the start.
Anyway....
The got elbowed in the cheek on the startline which was my fault I guess...I probably should have gone a little further forward but I expected to be a bit further down the field.
That made me run a little hot from the start but I soon got in to a decent rhythm and first mile felt comfortable enough with a nice short climb to settle everyone down which I am sure you remember.
Already a nice group had formed at a round 6mm pace so I was happy.
A few miles in and the roads became a little more slippy in parts, a mixture of the sleet and farmers shit meant you had to pick a tyre track and stick to it.
Mile 5 and 6 felt less comfortable mainly due to some lanky chap weaving around in front of me who seemed intent on keeping me there...he turned the corners like a bus so I chose one of those to get some room back.
Mile 7 was good again running with two others who seemed up for sharing the front then as soon as there was a bit of climb the group that had been around me just vanished and I was left on my own...
I was working hard but then I was willing to push a bit harder to keep the pace up... by this time at The Wirral Half two weeks ago my hamstring def wasn't playing ball so i was feeling more confident.
Anyway..that mile wasn't easy mentally because the next group in front seemed too far to chase and I couldn't hear anyone around me.
I reckon I lost concentration for about 2 mins then a group of three joined me and the pace picked up again...
I was really glad of this and they seemed fresher than the last lot so I worked hard again to stay with them.
Over the next mile and a few downhills meant all of a sudden we had quite a few just in front.
the downhills worked really well in my favour and I made big ground on everyone I could see.
From 10 miles on I knew I could time trial myself to the finish dropping the group again and working past a handful of runners.
Last mile was one of those where a mixture of cold and effort meant I couldn't really feel my legs but could still run with decent form (I think)
I didn't really slow down at the finish grabbing my carrier bag of shite and running back to the tent to get changed.
Shocked myself that I could keep the effort and pace over that distance after slowing just a few weeks before.
Great result.
Woke up to enough snow to make getting off the drive a bit dodgy and it was still coming down so I left a little early knowing it would be OK driving a little lower down..
By the time I got to Helsby it was just freezing sleet....
Plenty of time for a decent warm up and there was a bag drop about 100m from the start so I stayed layered up until 10 mins before the start.
I felt pretty warm by the time I stood on the start line but couldn't believe the amount of runners just stood under a tree shaking like a shitting dog for 30 minutes before the start.
Anyway....
The got elbowed in the cheek on the startline which was my fault I guess...I probably should have gone a little further forward but I expected to be a bit further down the field.
That made me run a little hot from the start but I soon got in to a decent rhythm and first mile felt comfortable enough with a nice short climb to settle everyone down which I am sure you remember.
Already a nice group had formed at a round 6mm pace so I was happy.
A few miles in and the roads became a little more slippy in parts, a mixture of the sleet and farmers shit meant you had to pick a tyre track and stick to it.
Mile 5 and 6 felt less comfortable mainly due to some lanky chap weaving around in front of me who seemed intent on keeping me there...he turned the corners like a bus so I chose one of those to get some room back.
Mile 7 was good again running with two others who seemed up for sharing the front then as soon as there was a bit of climb the group that had been around me just vanished and I was left on my own...
I was working hard but then I was willing to push a bit harder to keep the pace up... by this time at The Wirral Half two weeks ago my hamstring def wasn't playing ball so i was feeling more confident.
Anyway..that mile wasn't easy mentally because the next group in front seemed too far to chase and I couldn't hear anyone around me.
I reckon I lost concentration for about 2 mins then a group of three joined me and the pace picked up again...
I was really glad of this and they seemed fresher than the last lot so I worked hard again to stay with them.
Over the next mile and a few downhills meant all of a sudden we had quite a few just in front.
the downhills worked really well in my favour and I made big ground on everyone I could see.
From 10 miles on I knew I could time trial myself to the finish dropping the group again and working past a handful of runners.
Last mile was one of those where a mixture of cold and effort meant I couldn't really feel my legs but could still run with decent form (I think)
I didn't really slow down at the finish grabbing my carrier bag of shite and running back to the tent to get changed.
Shocked myself that I could keep the effort and pace over that distance after slowing just a few weeks before.
Great result.