Training Archive: KingTimIn the 7 days ending 2008-09-07:
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| M | T | W | H | F | S | S | |||||||
Sunday Sep 7 | ||
| Orienteering race (SOC New Forest Long-O) 2:50:17 [4] 25.3 km (6:44 / km) +335m 6:19 / km | |
| shoes: Inov8 Terroc 330 | ||
| Red Shoot. Course was in two parts, first the Black course, then changed maps to run the Brown.
After missing #1 and losing over a minute on a 100m leg, I ran well for the rest of the first part. Running strong and navigating fairly well. Was in the lead at the change-over. Lost concentration after the change-over and spent ages faffing on the way to Brown #1 (actually perfectly on the straight line but I was convinced I wasn't). On the way to #2 stopped running for the first time to have an energy gel as I was starting to feel the sticky mud taking its toll. All was good until Brown #9 where I missed it and ran a large circle all around it, losing about 5 mins. Then Mark Bown (started 2 mins down on me) apeared coming out of the control so I stuck with him until the finish. Finished 3rd, 10 mins down on Nick Barrable, 2 mins down on Mark. | ||
Thursday Sep 4 | ||
| Run warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: Road shoes New Balance 756 | ||
| Had decided to do no running until Sunday's New Forest Long-O to give my baby cows a chance to recover. They're still sore and by no means right so I booked a session with the physio at Moti for next Monday evening.
In a desperate attempt to get something sorted sooner than that I jogged down to Moti to get them to analyse me on their video gait analysis treadmill. They found nothing wrong with my running. Totally neutral and no sign of imbalances. They agreed the shoes are not tired and said I should wait til Monday's physio session before thinking about new shoes. Even the slow trot down hill all the way to Moti made them sore again. I walked back. | ||
| C • Moti!? 4 | ||
| Note | |
| slept:7.45 | ||
| 1/2 pint OJ
Porridge Coffee Fruit salad (apple, pear, peach, grapes, plum) Ham, cheese, watercress and mayo sarnie Peanut butter and Marmite sarnie Yoghurt Crisps 1* Jaffa Cake Maltesers 2* redbush tea 2 pints squash Prawn curry (tomatoes, egg, carrot, kale, onion, mushroom, chilli, red pepper) & rice | ||
Wednesday Sep 3 | ||
| Other (Core strength) 35:00 [2] | |
| More action on the bedroom floor. Did the usual Pilates set plus crunches, superman, pushups, plank, side plank, back raises, cobra. | ||
| Note | |
| slept:7.45 | ||
| Porridge
1/2 pint OJ 1* coffee Fruit salad (banana, apple, pear, peach) Beef, jalapeno, watercress and mayo sarnie Ham, cheese and pickle sarnie Crisps Yoghurt Pasta Mug-Shot Jam doughnut 1L water 2* redbush tea 1/2 pint OJ Kipper, cous cous, spaghetti squash, curly kale, mushrooms, shallots 1 1/2 pints squash Bowl of triple choc cereal | ||
Tuesday Sep 2 | ||
| Run race (The AXA 5) 33:06 [5] 8.85 km (3:44 / km) +80m 3:35 / km vdot: 55.8 | |
| shoes: Road shoes New Balance 756 | ||
| Inter-company road race organised by AXA and the GWRs. Actually 5.5 miles, all on road. From the AXA sports ground, up Cribbs Causeway, down Hollywood Lane, along Berwick Lane, up Hallan Road and back into the sports grounds.
Calves felt fine until we did a warm-up jog around the pitches, then they stated hurting just like yesterday. Started off well. Was in the lead for the first 2 miles, with a pack of runners just behind me. After the steep downhill of Hollywood, we turned into the wind and rain, and soon enough they started to overtake me. I couldn't go any faster, especially with my calaves hurting like that, but I wouldn't have been able to put up much of a fight against the leading guys. Finished in 8th, about a minute down on the winner. Not overly pleased. Was needing to do sub-6 minute miles today to be on track for the Bristol Half in 2 weeks. Did exactly 6 but it hurt a lot. Could barely walk afterwards, let alone warm down. | ||
| Note | |
| slept:8.0 | ||
| Porridge
Coffee *1 Fruit salad (apple, pear, plums) Beef, watercress, jalapeno and mayo sarnie Cheese, ham and pickle sarnie Yoghurt Crisps Packet of Japanese peanut rice crackers Redbush tea *3 1L water Chicken & Bacon tortellini with mushrooms chilli and curly kale with half a garlic baguette 2 pints squash | ||
| C • Too easy. 2 | ||
Monday Sep 1 | ||
| Run (Monday night run) 1:02:00 [3] 11.4 km (5:26 / km) | |
| shoes: Road shoes New Balance 756 | ||
| With Mark S, Charles and John. Wanted to take it steady today so as not to tire myself for the AXA race tomorrow night. Through Badminton School, Coombe Dingle, Blaise, up to the top and back down, River Trym, Cheyne Road, Hollybush, round half the Downs to finish off and to make it up to an hour.
Right from the start both my soleuses (or solei?) were on fire. It made no difference if I ran on grass or tarmac. I get that every so often and I don't know why. By the time I got home they were both rock solid and very painful. Very annoying. | ||
| Note | |
| slept:6.0 | ||
| Coach John's started so I think I might do too.
Sainsbury's Triple Choc cereal 4* Marmite flat breads Fruit salad (kiwi, nectarine, pear, apple, plum) Beef, mouseturd and letuce sarnie Cheese and pickle sarnie Mini chedars Yoghurt Cereal bar 2* coffee 1.25L water 1* tea Chicken black bean stir fry (with carrot, onion, chilli, brocolli, mushroom) 2 pints squash | ||
| C • soleuses (or solei?) 3 | ||