Monday Dec 31 |
 | Running warm up/down 12:00 [1]1.5 mi (7:59 / mi) | |
| |
| |
| Running 30:00 [5]5.0 mi (6:00 / mi) | |
| |
| Had planned on going out in daylight but it was dark by the time that I got out. Did 5 x 1 mile along Middlewood Road. The road was flattish, but undulating and times were between 5:25 and 5:05. Felt pleased when it was all over and could go and grab a cocktail! |
Sunday Dec 30 |
| Running long 1:33:00 [3]12.21 mi (7:37 / mi) | |
| |
| Long run with OJ, exploring some of Stannington edge, then through Rivelin and back along the top of Rivelin Crags (stopping off to see a fabulously phallic rock tower). Weather was calm and clear and the pace was steady - overall very enjoyable. |
Saturday Dec 29 |
| Running race 35:50 [5]6.21 mi (5:46 / mi) vdot: 59.0 | |
| ahr:155 max:164 |
| Steel City Striders open cross country race - 4 laps around Graves Park. Somehow, because of the fierce wind, the 4 laps felt like they were all uphill.
It was a bit of a comedy start, with no one wanting to push the pace and everyone was trying to shelter from the wind. My aim for the race was to take it relatively steady for the first 2 laps and then push on from there and ttry if possible to run negative splits. This worked surprisingly well, and I was pleased to squeeze out my first all out victory in a race for a while. Lap times were: 8.59, 8.56, 9.01 (but really really windy) and 8.52 (running scared from a chasing pack of OJ and Winskill).
(not very exciting) Map of Course |
| |
| C • chicane 1 |
| Running warm up/down 1:05:00 [1]8.5 mi (7:38 / mi) | |
| |
| Warm up and warm down. Run back home from Graves park, this included passing the 100 mile mark with Mike which was very emotional. I am sure I saw OJ wipe away a tear. |
Friday Dec 28 |
| Orienteering 1:15:00 [3]6.0 mi (12:29 / mi) | |
| |
| Testing out the regional badge courses and more importantly Neil's work of art. Really enjoyed myself. Courses are going to be tricky and I think that people will be hard pressed to run completely cleanly in a couple of weeks time. There will be lots of head scratching and everyone is going to have some fun (providing they are wearing bramble bashers!). |
| Running 15:00 [1]1.8 mi (8:20 / mi) | |
| |
| Warm up and down getting to the start and back from the finish. |
Thursday Dec 27 |
| Running hills 30:00 [5]3.5 mi (8:34 / mi) | |
| |
| Hills at the Middlewood estate with Andy T and Dave S. 3 X (1 Middlish hill (about 1.45) and 1 Long hill 2.30). Felt really tired on the hills and was blowing quite a bit. |
| Running 50:00 [2]6.5 mi (7:41 / mi) | |
| |
| Run to Middlewood estate via club house and back home via Walkley. |
Wednesday Dec 26 |
| Running 1:17:00 [3]12.12 mi (6:21 / mi) | |
| |
| Flat run from a local bird sanctuary. Running along the sea wall for quite a while which was really muddy. Tried to keep the pace going and was tired by the end. Don't think I would have set off any speed traps.... |
Tuesday Dec 25 |
| Running 15:00 [3]2.0 mi (7:30 / mi) | |
| |
| Warm up and down. |
| Running 33:00 [4]6.0 mi (5:29 / mi) | |
| |
| Deciding to make the most of the flat roads around my parent's house in Old Leake. Ran 3 miles out (in 16:40) and then after a 4 minute break ran back (16:20). Tried to stay relaxed, but found it tough. |
Monday Dec 24 |
| Running 1:30:00 [3]12.5 mi (7:11 / mi) | |
| |
| Run along Stannington to Rivelin and back. Nice day to be out but hardly saw a soul. |
Sunday Dec 23 |
| Running 45:00 [2]5.5 mi (8:10 / mi) | |
| |
| Hang over run up the valley and back through Stannington. |
Friday Dec 21 |
| Running 1:15:00 [3]10.5 mi (7:08 / mi) | |
| |
| Having played Santa at work got the afternoon off work. Phoned Clare to gloat at 15.00 telling her I was walking to the front door. Phoned Clare again at 15.15 telling her that I had lost my key....found them again at work (having begged the security guard who had just closed up to open the office up again).
Got home again at 17.30...and managed to get myself out the door for a run around the streets of Sheffield. |
| |
| C • Forgetfulness 3 |
Thursday Dec 20 |
| Running 25:00 [5]2.5 mi (10:00 / mi) | |
| |
| Hills in Stannington. Calves felt nike trainers with punctured air pockets - hence spent most of my time trying to stay with the pack. |
| Running 40:00 [3]5.0 mi (7:59 / mi) | |
| |
| Run to hallamshire then to session and back. Pretty cold tonight. |
Wednesday Dec 19 |
| Running 1:45:00 [3]13.0 mi (8:04 / mi) | |
| |
| Run from work to drop off bag and then met Mike and went up through Wharncliffe and back down to Sheffield.
Nice and steady but legs certainly felt yesterdays session. |
Tuesday Dec 18 |
| Running 1:15:00 [3]9.0 mi (8:20 / mi) | |
| |
| Run to work and then work to track and then track home. Run home seemed longer than ever despite OJ, Mikes and Rob Little's repartee - topics discussed, how hard the session was, who is going to live in the flats that they are building in Sheffield and how much everyone's legs hurt. |
| Running 41:00 [5]6.0 mi (6:50 / mi) | |
| |
| Track session - 2 x (6min, 5min, 4min with 2 minutes recovery) 3 minutes between sets.
Found the session really tough because a) it was much longer than normal b) have not been around for a few weeks c) Rob Little was in fine form and pushing the pace
Managed to squeeze out just over a mile (literally just over) on both reps. |
Monday Dec 17 |
| Running 35:00 [1]3.0 mi (11:40 / mi) | |
| |
| Easy run home from Pilates. |
| S+C 45:00 [1] | |
| |
| Pilates session. Got there 15 minutes late which meant I was straight into the hard stuff. The group had moved on in the last 2 weeks and I found it quite hard. |
Sunday Dec 16 |
| Running 1:30:00 [3]12.0 mi (7:30 / mi) | |
| |
| Pleasant run with OJ up to Wharncliffe through Beeley. Kept pace pretty brisk , but not too unpleasant. Managed to ask OJ all the questions going up the hills to make it even harder for him. |
Saturday Dec 15 |
| Running 45:00 [4]7.0 mi (6:26 / mi) | |
| |
| Tempo effort - pushed it. Felt pretty good but legs were a bit sluggish.
Did the run at about 7ish on Sat night. It was bitterly cold and felt strange to be training at this time on a weekend. |
Friday Dec 14 |
| Running 25:00 [3]2.5 mi (10:00 / mi) | |
| |
| Run to Clare's work - pushed it a little bit in stages. |
Thursday Dec 13 |
| Running 36:00 [3]4.0 mi (9:00 / mi) | |
| |
| Run to work and then home again. |
Wednesday Dec 12 |
| Running 20:00 [3]2.0 mi (10:00 / mi) | |
| |
| Run home from work - feeling on the mend. |
Tuesday Dec 11 |
| Note | |
| |
| surprise surprise after the orienteering I developed a cold and sore throat. So have been taking it easy for the last few days. |
Saturday Dec 8 |
| Orienteering 45:00 [4]7.0 mi (6:26 / mi) | |
| |
| 2x SHUOC sprints - really enjoyed myself on Oli's new map. Tried not to push it too hard but got caught up in things on the sprint. |
| Running 20:00 [1]2.0 mi (10:00 / mi) | |
| |
| Warm up and down - not much warm up to be had! |
Thursday Dec 6 |
| Running 20 [3] | |
| |
| run home - easy |
| Running 20 [3] | |
| |
| run home - easy |
Wednesday Dec 5 |
| Running 20:00 [3] | |
| |
| Very easy run home - felt ok (ish). |
| Running 20:00 [3]2.0 mi (10:00 / mi) | |
| |
| Very easy run home - felt ok (ish). |
Tuesday Dec 4 |
| Note | |
| |
| Back at work but still feeling pretty crap - no training today. |
Monday Dec 3 |
| Note | |
| |
| Still felt rubbish when I woke up this morning (after approximately 14 hours in bed) and phoned in sick for work (first time in about 4 years).
Feeling a bit brighter this afternoon (after another 4 hours in bed) so hopefully on the mend.
Don't think I will be going to track tomorrow..... |
| |
| C • keep resting... 4 |
Sunday Dec 2 |
| Running warm up/down 30:00 [2]4.0 mi (7:30 / mi) | |
| |
| Run in the pouring rain to the start of the race, milling around before the start and then running home early (but without the right door key - so had to wait around). |
| Running race 32:48 [5]10 km (3:17 / km) vdot: 65.5 | |
| |
| Mike would say today was either kill or cure. I woke up head achy and with some stomach problems. Really ummed and arrhed about running.
Was glad I did run (and got a pb to boot) but felt like I was going to be sick most of the way round and couldn't push quite as hard as I wanted.
Since coming home have spent the day in bed! - hopefully this is another case of flash flu and that with lots of sleep I will be on the mend on the morrow. Race results here: http://www.steelcitystriders.co.uk/
Lots of PBs from the orienteers including a massive one from Clare. |
| |
| C • Kill or cure 4 |
Saturday Dec 1 |
| Running 38:00 [2]4.65 mi (8:10 / mi) | |
| |
| Run to Oli's then on to pick up the cars in Greystones. Took it nice and gentle, moaning about the fact that tomorrow's race is going to hurt! |
| Note | |
| |
| Didn't train on Thursday or Friday. Was only planning on having one rest day but events conspired against me and I ended up having 2. It has given my knee a chance to settle and a throbbing toe (based on a blister and slight infection - nice) to clear up. |