Training Log Archive: OJIn the 31 days ending Oct 31, 2011:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Oct 30, 2011 #
Event: OMM
8 AM
Running 3:30:00 [3] 20.0 km (10:30 / km)
OMM day 2. Spent a miserable night in damp clothes in a wet sleeping bag waiting for the morning. Felt well recovered from yesterday's ordeal and we decided to have a bit of a run out around some of the controls. Much nicer day on the hills and good to take in some of the views, but it was hard to get any enjoyment out of it given the circumstances.
Hats off to the top 4 teams in the chase who had an exciting race all the way to the finish, and great to see Shane and Duncan come out on top, fantastic effort!
Hats off to the top 4 teams in the chase who had an exciting race all the way to the finish, and great to see Shane and Duncan come out on top, fantastic effort!
Saturday Oct 29, 2011 #
9 AM
Running race 6:00:00 [4] 35.0 km (10:17 / km)
OMM day 1, not a happy experience. I'm still not sure what went wrong and why, but after 5 hours-or-so of comfortable racing I suddenly got very cold and blew up big time. It's all a bit of a blur, but I do have a vague recollection of: my legs seizing up on the way up the last big hill; white lights dancing around the periphery of my vision; Rob stuffing me full of food and physically pulling me along for a while; bouncing on my front down a steep rocky hill; being very very cold. Rob was brilliant, remained strong to the end and had to make the tough and correct call to get off the hill when I was incapable of it.
When should I have spotted the warning signs? I first started shiverring during some unscheduled shoe maintainance stops about 1.5 hours before blowing up. I should have put more clothes on straight away, but instead we just ran harder to catch the pack back up and stay warm. I knew things were bad when John and Doug caught us up. I was expecting some friendly banter, but instead Dr Rocke just looked at me in horror and asked, 'are you alright?' Bottom line is we should have been confident enough to know that running our own race was the best strategy - a bit of time invested in getting warm and keeping a steady pace is time well spent.
I'm furious with myself that we didn't finish, despite being so close to the end and I feel very bad for Rob, who never showed any signs of flagging. It has been an eye opener for me, I honestly didn't think that I could or would succumb like that and I'm determined to make sure that it will never happen again.
When should I have spotted the warning signs? I first started shiverring during some unscheduled shoe maintainance stops about 1.5 hours before blowing up. I should have put more clothes on straight away, but instead we just ran harder to catch the pack back up and stay warm. I knew things were bad when John and Doug caught us up. I was expecting some friendly banter, but instead Dr Rocke just looked at me in horror and asked, 'are you alright?' Bottom line is we should have been confident enough to know that running our own race was the best strategy - a bit of time invested in getting warm and keeping a steady pace is time well spent.
I'm furious with myself that we didn't finish, despite being so close to the end and I feel very bad for Rob, who never showed any signs of flagging. It has been an eye opener for me, I honestly didn't think that I could or would succumb like that and I'm determined to make sure that it will never happen again.
Friday Oct 28, 2011 #
10 AM
Running 25:00 [5] 5.0 km (5:00 / km)
Easy jog from my parents' place along Haweswater. Feeling pretty good by the end.
Thursday Oct 27, 2011 #
Note
(rest day)
Did nothing all day. Felt wrong.
Wednesday Oct 26, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, chilly.
7 PM
Running 15:00 [2] 3.0 km (5:00 / km)
Late HFW.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills and strides on the way home.
Circuits 10:00 [1]
Tuesday Oct 25, 2011 #
11 AM
Running 50:00 [3] 11.0 km (4:33 / km)
Up Loxley valley thinking about the likely highs and lows of the OMM. I can't stand the anticipation, roll on the weekend.
6 PM
Circuits 10:00 [1]
Monday Oct 24, 2011 #
3 PM
Running 30:00 [2] 6.0 km (5:00 / km)
IW via Bolehill Park. Weirdly nice day and I felt worryingly good. Something strange is going on.
7 PM
Running 15:00 [3] 3.0 km (5:00 / km)
HFW after a lengthy department meeting.
Circuits 10:00 [1]
Sunday Oct 23, 2011 #
2 PM
Running 1:01:39 13.0 km (4:45 / km)
Up Rivelin running 3/1s on the way up, then straight into an all out effort on the Coppice in 4.39, not too bad and close to my pb, I think. Bumped into all and sundry today: the Wainright family, Julia Leventon and Stuart Maycock. Glad to finish the week off feeling pretty good.
10 PM
Circuits 10:00 [1]
Saturday Oct 22, 2011 #
10 AM
Running 2:00:00 [2] 18.0 km (6:40 / km)
With Rob and Shane from Ladybower Inn. Nice run at a steady pace, almost all in terrain, on a gorgeous day - all very theraputic after a couple of days of feeling quite peaky. Lunch outside in the sun at Hathersage deli followed by OMM shopping.
Friday Oct 21, 2011 #
3 PM
Running 36:40 7.0 km (5:14 / km)
HFW with a set of drills and 10x20 sec hill bounds thrown in. Feeling flat and a bit run down, so the goal was to feel perkier by the end, which was a limited success.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills, strides, accelerates and fast/float/fast/floats.
8 PM
Circuits 10:00 [1]
Thursday Oct 20, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW. Bushed.
Circuits 10:00 [1]
Wednesday Oct 19, 2011 #
Running 2:18:06 33.0 km (4:11 / km)
Mara session along the TPT. I was anxious about this after a fail last time. The idea was to run 50 out and faster back all at roughly marathon pace (bit over on the way out with a net height gain of 130m and below on the way back), the main point of the exercise being to feel as though there is more in the tank at the end - this is where I fell down two weeks ago. Today it felt good and I enjoyed cranking out the miles in the afternoon sunshine, and the pace was comfortable, although some of the uphill sections were a struggle towards the end.
TPT in Wharncliffe: 8.59
Pylon crossing: 20.50 (11.51)
Pylon crossing: 29.57 (9.07)
First sculpture: 39.47 (9.49)
Bridge after tunnel: 45.21 (5.34)
Oxsprings footpath: 50.27 (5.06) turnaround 12.75km
Bridge before tunnel: 55.21 (4.53)
Last sculpture: 60.40 (5.19)
Pylon crossing: 70.19 (9.39)
Pylon crossing: 79.10 (8.50)
End of TPT in Wharncliffe: 90.07 (10.56)
Rock in Beeley: 98.06 (7.58) 25.5km, back in 47.39
Bit windy and the track was wet and muddy in places, still a nice surface to run on though. Cold bath after to settle the legs.
TPT in Wharncliffe: 8.59
Pylon crossing: 20.50 (11.51)
Pylon crossing: 29.57 (9.07)
First sculpture: 39.47 (9.49)
Bridge after tunnel: 45.21 (5.34)
Oxsprings footpath: 50.27 (5.06) turnaround 12.75km
Bridge before tunnel: 55.21 (4.53)
Last sculpture: 60.40 (5.19)
Pylon crossing: 70.19 (9.39)
Pylon crossing: 79.10 (8.50)
End of TPT in Wharncliffe: 90.07 (10.56)
Rock in Beeley: 98.06 (7.58) 25.5km, back in 47.39
Bit windy and the track was wet and muddy in places, still a nice surface to run on though. Cold bath after to settle the legs.
Tuesday Oct 18, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW. The sun was shining when I looked out of the window. I stepped out of the door and felt like someone had tipped a bucket of cold water over my head. At least it made me run faster to stay warm. Felt pretty good.
6 PM
Running 1:03:00 [3] 14.0 km (4:30 / km)
Cruise HFW via Lodge Moor. Felt effortless tonight in spite of the horrible conditions.
Circuits 10:00 [1]
Monday Oct 17, 2011 #
5 PM
Running 30:00 [2] 6.0 km (5:00 / km)
(rest day)
HFW, tired and spaced.
Circuits 10:00 [1]
Sunday Oct 16, 2011 #
Event: Compass Sport Cup Final
11 AM
Running 1:10:00 [2] 13.0 km (5:23 / km)
Long warm up along Froggatt Edge to get a bit of extra time and mileage in and a shorter warm down with Alex.
12 PM
Orienteering race 1:02:43 [5] 12.0 km (5:14 / km)
Compass Sport Cup. Bit jaded after yesterday's efforts, but felt pretty good running. Got caught out a couple of times by lack of concentration (too much local knowledge?) and lost 2x1min on easy controls. Nice course through the best bits of the terrain, and kept you thinking more or less all the way. Some way down on Oleg and just behind Murray and Ant. Saved by Mike's birthday cake at the finish. Very tired now!
C • Cake 4
Saturday Oct 15, 2011 #
10 AM
Running 1:38:20 20.0 km (4:55 / km)
shoes: Inov-8 X-Talons 190
FRA relays, leg 2 with RobB. Nervous and psyched to be set off in the lead after a storming first leg by Little Rob, we pushed the pace on the first climb to try to distance ourselves from the pack of strong chasers, but Mercia reeled us in anyway and were right on our heels by the bottom of the first steep descent at checkpoint 1. Decided that we needed to try to keep the mental advantage of the slim lead and pushed on up the big ascent, wondering who was going to pop first. No one did, but Mercia started to show some signs of weakness, and a bit of bog trotting over the top of the route gave us a bit of a gap, which Rob capitalised on by blazing the way down the hill, with me hanging on for dear life.
John and Rhys took it out on the nav leg and got out of Mercia's line of sight, leaving them floundering. Lloyd didn't have much work to do in the end on last leg, although he still ran one of the fastest times of the day. Cracking team performance and a great day out in the sunny Yorkshire Dales.
John and Rhys took it out on the nav leg and got out of Mercia's line of sight, leaving them floundering. Lloyd didn't have much work to do in the end on last leg, although he still ran one of the fastest times of the day. Cracking team performance and a great day out in the sunny Yorkshire Dales.
Friday Oct 14, 2011 #
4 PM
Running 40:00 [2] 7.0 km (5:43 / km)
Steady cruise from Thornton over the viaduct and up the hill. Feeling pretty good.
Thursday Oct 13, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW.
Circuits 10:00 [1]
5 PM
Running 40:00 [3] 9.0 km (4:27 / km)
Frem work to Chris' place up Eccy Rd. Ran via the parks.
Wednesday Oct 12, 2011 #
3 PM
Running 3:00:00 [2] 23.0 km (7:50 / km)
Up on Kinder with Mr Baker. Ran 4x up the side in various different places including a (not very successful) reverse recce of the down and up from the Skyline. In the clouds most of the time and ran along some great grough rivers full of warm (not-cold) water. Saw a massive CND symbol cleared in the bracken up above the YH. Not very speedy at all, but then we barely saw a path and ran in some pretty nasty stuff, probably worthwhile.
Tuesday Oct 11, 2011 #
8 AM
Running 32:00 [2] 6.0 km (5:20 / km)
Unexpectedly socialble run into work with amkr via Bolehill Park. Enjoyable in spite of the mizzle.
5 PM
Running 58:00 14.0 km (4:09 / km)
HFW via Lodge Moor. Ran 10x 3/1min reps at a tempo sort of pace and felt pretty good. Dull and damp.
Circuits 10:00 [1]
Monday Oct 10, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Trudge IW.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
HFW. Better.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills on the way home to make myself feel as though I had done something worthwhile.
10 PM
Circuits 10:00 [1]
Sunday Oct 9, 2011 #
3 PM
Running 1:10:00 14.0 km (5:00 / km)
Up Loxley with Jen, then cruised on up to Damflask on my own. Felt comfortable running with no specific aches and pains, but just a bit wiped out in general and tired by the time I got home.
Saturday Oct 8, 2011 #
Event: Langdale
11 AM
Running 2:25:00 25.0 km (5:48 / km)
Langdale, 2.10.45, 2nd to Carl Bell with Ben Abdelnoor just behind me after a close race all the way. I set off hard up to Stickle Tarn and only Ben came with me, then he took it on up Pavey Ark and had a small lead by Thurnacar. I hung on as best I could all the way to Esk House, by which time Carl had reeled me in. Slippery and technical accross to Bow Fell, where we lost sight of Ben at the coll. Carl and I took a poor line around the Crinkles and got passed by Mark Roberts who appeared out of nowhere. I got to the top of Crinkle ahead of them (and in the lead, although I didn't know it - Ben had gone astray elsewhere) but then got stuck on the Bad Step on the way off, while the two of them sailed away into the clag below me. Reeled them in all the way to Blisco (support from Jen here) and got past Mark on the climb, who told me that Ben was now behind (but only just). A hard push on the descent, but Carl was away and it was all I could do to hold Ben off behind me for 2nd.
I was expecting bad conditions, but the forecast heavy rain and wind never materialised, so visibility was OK most of the time, but it got a bit worse up around Bow Fell and the Crinkles. The main problem was that it was trecherously greasy on the wet rock and grass and I fell over more times than I can count, definitely slower conditions than last year when it was bone dry. Felt good, but had to work hard and couldn't get myself moving as well as I wanted to. Great fun as ever and good to pick up 2nd in the team prize.
I was expecting bad conditions, but the forecast heavy rain and wind never materialised, so visibility was OK most of the time, but it got a bit worse up around Bow Fell and the Crinkles. The main problem was that it was trecherously greasy on the wet rock and grass and I fell over more times than I can count, definitely slower conditions than last year when it was bone dry. Felt good, but had to work hard and couldn't get myself moving as well as I wanted to. Great fun as ever and good to pick up 2nd in the team prize.
Friday Oct 7, 2011 #
12 PM
Running 45:00 [2] 8.0 km (5:38 / km)
Run with Jen and my Dadover to Swindale from Burnbanks. Nice day for it and starting to feel a bit better.
10 PM
Circuits 10:00 [1]
Thursday Oct 6, 2011 #
8 PM
Cycling 45:00
(rest day)
Novelty evening out at the Manchester velodrome with Jen's work. Lots of firsts for me - first time with cleats, first time with drop handlebars, first time with fixed gear and obviously first time on a velodrome. I was apprehensive and worried about injuring myself, but we had some good coaching and before too long we were whizzing around at the top of the bends and weaving around cones on the straights. Rode somewhere around 100 laps in all and did a bit of drafting at the end. Good to get out of my comfort zone.
Wednesday Oct 5, 2011 #
2 PM
Running 2:11:09 31.0 km (4:14 / km)
Too busy to run for a long time, so thought I'd get the kms in instead. Another mara session, same principle as last week but extended. Intended to do 50/50, but not feeling so perky so settled on 45/45 with a 5 min jog at the far end.
Splits were:
To main track in Wharncliffe: 8.54
New split, to pylon crossing: 11.51 (20.45)
Next pylon crossing: 9.02 (29.47)
Sculpture on TPT: 9.43 (39.31)
Bridge after tunnel: 5.32 (45.03)
5 min jog, not included.
Sculpture on TPT: 5.18 (50.22)
Pylon crossing: 9.41 (60.03)
Pylon crossing: 8.56 (68.59)
End of track in Wharncliffe: 10.55 (79.55)
Boulder in Beeley: 8.04 (88.00) back in 42.57
Bit faster than last time but felt 10x worse. The jog home was more of a crawl and I felt quite sick when I got in. Maybe pushed a bit too much at the start and paid the price trying to hold the pace later. Or maybe just tired.
Splits were:
To main track in Wharncliffe: 8.54
New split, to pylon crossing: 11.51 (20.45)
Next pylon crossing: 9.02 (29.47)
Sculpture on TPT: 9.43 (39.31)
Bridge after tunnel: 5.32 (45.03)
5 min jog, not included.
Sculpture on TPT: 5.18 (50.22)
Pylon crossing: 9.41 (60.03)
Pylon crossing: 8.56 (68.59)
End of track in Wharncliffe: 10.55 (79.55)
Boulder in Beeley: 8.04 (88.00) back in 42.57
Bit faster than last time but felt 10x worse. The jog home was more of a crawl and I felt quite sick when I got in. Maybe pushed a bit too much at the start and paid the price trying to hold the pace later. Or maybe just tired.
Tuesday Oct 4, 2011 #
8 AM
Running 50:00 10.0 km (5:00 / km)
IW via Parkwood. Nice morning for it and got into it quite nicely.
6 PM
Running 1:05:00 [3] 15.0 km (4:20 / km)
HFW via Lodge Moor with an extension, back on the gold course (got told off) and along the side of Rivelin. Ran at a decent pace and felt alright.
Circuits 10:00 [1]
Monday Oct 3, 2011 #
9 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW.
Circuits 10:00 [1]
6 PM
Running 1:15:00 16.0 km (4:41 / km)
HFW via Coppice, where I ran Kenyans on the steep first hill on Rivelin Hills. Not up for this at all until I got to the hill, then remembered how much fun it can be legging it down and grinding away up a steep climb. 2.16, 3.58, 2.10, 3.51, 2.09, 3.53 with a 30 sec recovery at the bottom. Stopped off for 7x40sec hill bounds on the way home. Tired after that.
Sunday Oct 2, 2011 #
9 AM
Running 30:00 7.0 km (4:17 / km)
Groggy this morning after wedding action in downtown London last night. Ran to Russel Square for laps as I couldn't be bothered to dodge traffic.
6 PM
Running 1:00:00 13.0 km (4:37 / km)
Got out for a cruise in the dusk after traveling home from London. It was a monumental effort to get out of the door, but I enjoyed myself looping around Loxley Common in the half-light.
Saturday Oct 1, 2011 #
7 AM
Running 1:21:38 18.0 km (4:32 / km)
Early start to run to Waterloo to catch the train out to Teddington for the Bushy Park run. Met Ben and Glyn at the station, who escorted us to the start, where there were over 800 runners for the 7yr anniversay of the original parkrun. I was expecting a lot of fast types at the front, but was surprised to find myself in 2nd once all the have-a-go heroes had dropped away. Held the position about 50m down on the leader all the way, feeling comfortable but never great. Nice route, all on grass and gravel trails and dead flat, much better route than Sheffield. Would have liked to have gone a bit faster, but happy enough to get a parkrun pb of 16.38 without busting a gut for it.
Had a longer warm down exploring the park (getting lost), then met up with Ben and a bunch of Jenny's old school friends for a coffee and cake. Great way to start the day.
Had a longer warm down exploring the park (getting lost), then met up with Ben and a bunch of Jenny's old school friends for a coffee and cake. Great way to start the day.
C • hey 2
1 PM
Circuits 10:00 [1]