Training Archive: Jon XIn the 31 days ending 2008-01-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | ||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31 | ||
| Intervals hills 25:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| Just the three of us for hills tonight - me, Rosco and Jack. Maybe not that surprising given the snow and hail earlier along with the high winds and travel chaos - we were lucky and it was only drizzle by 6pm.
Did 5 x 2min30sec up from Ballengeich - wasn't quite sure how hard I was pushing to start with but went slightly further each time so trying hard by the end for sure. Briefly tried to stay with Ross on the last one but no chance - Jack put in a good set and was giving me a run for my money each time as well. | ||
| C • I'm amazed 2 | ||
| Running warm up/down 29:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Warm up and down along the tracks below castle - maybe should have done slightly more beforehand given how cold it was.
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| Note | |
| Have pain in underside of my left foot - could be early warning signs of another bout of plantar fasciitis so need to get out frozen water bottle for rolling under my foot - funnily enough I have one ready in freezer just in case! Pain is not very localised at present so hopefully early treatment will stop anything worse. Have stepped volume up quite a lot lately plus not wearing orthotics as much - will be careful for a week or two and see what develops - now would not be a good time to get injured..
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| C • Oh oh! 4 | ||
Wednesday Jan 30 | ||
| Running 1:10:01 [3] | |
| shoes: new Brooks Adrenaline | ||
| FVO headtorch run - 5 of us to start with, Ali and Beccy came halfway up Dumyat then headed left and back round the road, Rosco and Roger and me bagged the summit then struggled back off it as we suddenly discovered how strong the wind behind us on the way up had been...
A bit slippery in trainers but not too bad apart from a couple of the steepest bits. And hopefully the girls forgave me for finding themselves on a longer hillier route than they expected! | ||
| C • Forgiven... 1 | ||
Tuesday Jan 29 | ||
| Intervals intervals 30:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO intervals with Ochils again - 24 x 45secs on / 15 secs recovery. Plus 3 x 6secs sprints at the end of course!
Hadn't felt too great during the day again but trusted to the fresh air sorting me out - felt pretty good during the intervals and maybe could have pushed a little bit harder. 3km time trial next week will be interesting, will not be happy if I haven't improved since we did the one in Lanzarote. | ||
| C • bet 4 | ||
| Running warm up/down 35:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Warm up/down plus drills.
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Monday Jan 28 | ||
| Fitball 1:15:00 [1] | |
| Not feeling too great so settled for some work on the luxury silver fitball rather than going for a run, hopefully okay for intervals tomorrow though. | ||
| C • Silver 5 | ||
Sunday Jan 27 | ||
| Running 38:45 [3] | |
| shoes: new Brooks Adrenaline | ||
| Tired legs all day wandering round Turner exhibition and Dynamic Earth, thought I had better go for a run to ease them off a bit once I got home.
Enjoyed it but got stopped by the police who seemed to be staking out a bit of woodland near Watson House and had closed the access road up to it. I think my headtorch weaving through the trees towards them was a bit of a surprise to them too! | ||
| C • Culture 3 | ||
Saturday Jan 26 | ||
| Event: Edinburgh Big Weekend | ||
| Running race 44:15 [5] | |
| shoes: Inov8 | ||
| Devil's Burdens leg one with Julian. All a bit disorganised in the morning and hadn't really drunk enough water or warmed up well enough by the start. Struggled a bit going up the hill and Julian could have gone quicker, we were still just behind Brad at the stile out of the woods but he moved away easily after that. Got going fairly well once over the top of East Lomond but my legs wouldn't go any quicker, felt like they should be able to. Very slippery though and maybe would have got on better in o-shoes, fell over twice on the way up the hill and twice more in the second half!
Angela and Jamie did 38:16 for 4th place, Brad and his partner were 41:57 for 12th, we were 21st. I thought befoehand we could do sub 45 so reasonably happy with that - in retrospect then I wasn't quite as wrecked afterwards as the weaker of the pair should be, so maybe I should have been able to get more from myself.... (93 teams completed the whole relay - the two FVO/JOK teams finished 36th and 38th). | ||
| Orienteering race 46:41 [5]***** | |
| spiked:24/30c shoes: new Brooks Adrenaline | ||
| Great fun at the Edinburgh City Race from the edge of Holyrood Park round the Old Town and back via Dynamic Earth. All the little narrow closes and complicated Uni buildings made for some really tricky bits.
Declared myself disqualified afterwards (as did about 30% of the total field) - all for the same problem of crossing North Bridge on leg 21-22 when it was marked as out of bounds. Not sure why so many did not see it on the map, maybe because without the OOB the leg was basically straight down the Royal Mile - that was obvious and so there seemed no need to look at the bit of the map where North Bridge crosses the Royal Mile. Little did we all realise that the idea of the leg was a route choice between one of two underpasses. A tricky one - not quite sure how the planner/controller could have realised in advance that this would have been such a big problem. I am hoping we don't have any similar problem at the Stirling City Race! Apart from that, I had quite a lot of trouble finding the flags in the circle early on (no loose descriptions plus some flags were really tucked away even when you were in the right place, and missed a turn in executing my route to #6 and #7. Got it together after that and felt more in control - pleased to pick the route to dogleg out of 9 and avoid the extra climb on the obvious route - got a fast split to #10. The only other problem I had was at #21 - turned in one close too early, should have been able to run through into the next close but found an unmapped locked gate blocking the way (!) and had to retrace my steps. Top race though, just frustrated I messed up and got disqualified, looking forward to trying again at the next Edinburgh race later this year. | ||
| Running warm up/down 10:00 [1] | |
| shoes: new Brooks Adrenaline | ||
| Didn't warm down after either race and managed about 10mins of warm up jog in total before them - not very clever.
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Friday Jan 25 | ||
| Running 45:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Incredibly wet headtorch run with Ross, Roger and Beccy pre FVO AGM, just nice and easy before the Burdens on Saturday.
Paddled up the hill to the Gathering Stone and back down with the tide. | ||
Thursday Jan 24 | ||
| Note | |
| (rest day) | ||
| Didn't want to show Rosco up by doing ten days in a row so had the day off instead......if getting up at
at 5am to go to London and getting home at 9.30pm counts as a rest... | ||
Wednesday Jan 23 | ||
| Note | |
| It took me 59 days from my birthday to drop my weight by a stone - has taken me 60 more days until today to drop another half stone (although we are off to a pizza restaurant tonight.....).
Would like to lose another half a stone ideally - would like it to be by the JK if possible (another 60 days away) but we shall see! | ||
| C • bloody good effort... 5 | ||
| Orienteering 1:17:00 [1] | |
| shoes: VJ Falcon | ||
| Control hanging at Abbey Craig, in two loops from the bottom car park, first one just about in daylight and second one with headtorch.
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| Orienteering 35:00 [2] | |
| shoes: VJ Falcon | ||
| Control collection at Abbey Craig.
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Tuesday Jan 22 | ||
| Running warm up/down 30:00 [1] | |
| shoes: new Brooks Adrenaline | ||
| drills and laps and round the loch etc | ||
| Intervals intervals 30:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| Track intervals at Stirling Uni, 14 times 75secs on/25 off.
Deja vu all over again - started off a bit enthusiastically and faded which let Ron (just like last Tue) and Brad (just like last Thur) start to pull away over the last few reps. Not quite sure where I am at really as my endurance seems a bit lacking, need to do some harder tempo runs alongside the reps and easy runs. Will be interested to see how I get on in the next 3km time trial in two weeks. | ||
| C • Good training! 1 | ||
Monday Jan 21 | ||
| Orienteering 1:22:29 [1]**** | |
| shoes: VJ Falcon | ||
| Put my o-kit and headtorch in the car this morning when it was chucking it down, didn't really believe I would get round to using them though. However it turned into a gorgeous clear night so I went out to Abbey Craig to check control sites for Wednesday's night event.
It should be a good area for a short race but somehow I never get on with it - remapping might help, and tonight I found some of the woodland chopped down and stones all over the ground to make my sore ankle worse - it all just encouraged me to stand around and take my time at any dubious sites. Meant to take it easy but it ended up very easy! | ||
Sunday Jan 20 | ||
| Running 2:05:00 [3] | |
| shoes: Inov8 | ||
| Headed over to Fife for a recce of Devil's Burdens route with Ross,Gary and Louise. Ross and I did legs three and four - I remember now how physical leg three is..
Very misty on top which didn't help with spotting the best routes, we backtracked a couple of times to look for a better way than the one we first found. Moved quite briskly along the track on leg four, enjoyed the whole run and it was nice to stretch out for the last section, but I was good and ready for the tea shop by the time we got back! | ||
Saturday Jan 19 | ||
| Orienteering 1:10:00 [1]4.4 km (15:55 / km) | |
| shoes: VJ Falcon | ||
| Training on Drummond Hill put on by Jon Musgrave for SEDS etc - got there eventually after an abortive attempt to prove the back road through the pass from Amulree to Kenmore could be driven in winter conditions!
Shadowed Abi round the control picking - would have been quite tough going at the best of times and much tougher with lots of snow on the ground and often above ankle deep. She was spiking them all v well apart from one where I wasn't watching what was going on myself - what a great help I am.... | ||
| Orienteering 1:04:38 [2]**** | |
| shoes: VJ Falcon | ||
| Line course on Drummond Hill. Found it v physically tough, more snow than the control picking. Wasn't the best at keeping to the line either, only one significant deviation though. Found I was making slow progress with lots of stop/start so cut short the last relatively featureless bit along the steep slope in favour of a terrain run back. | ||
| Running 19:41 [3] | |
| shoes: VJ Falcon | ||
| Run back from cut-off on line course, headed through the terrain and then followed the wall along the spine of the hill. Had forgotten how many different hills and knolls there are along that wall.....and they are not any easier when there is snow on the ground! | ||
Friday Jan 18 | ||
| Running 49:24 [2] | |
| shoes: new Brooks Adrenaline | ||
| Eventually persuaded myself out the door at 8pm to do 30mins jog on the road - then decided as I had my torch I should do the longer loop on trails - then decided to explore cut throughs in the woodland - ended up with a very muddy twenty minute section and some lovely felled terrain into the bargain.
Just as well I set out in my shiny white new road shoes.... | ||
Thursday Jan 17 | ||
| Intervals hills 36:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO hill session - 6 sets of 3x45secs on/15secs off up Ballengeich. Must have been a killer session as we started with 9 people for the warmup and for various good reasons ended up with 5 for the final set!
Ross was setting the pace up front, Brad and I were similar pace to one another, I was ahead of him on the first 4 sets but he made me pay on the last two....and he did a track session yesterday, hmmm. | ||
| Running warm up/down 31:00 [1] | |
| shoes: new Brooks Adrenaline | ||
| as one or two people pointed out, there seemed to be a lot of uphill in the warmdown loop! | ||
| Fitball 50:00 [1] | |
| Gentle core/stretching session after hills | ||
Wednesday Jan 16 | ||
| Running 45:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| FVO Wednesday headtorch run - couldn't get there for start but when I set off could see all the torches up on the hill in Hermitage Wood - pushed up the road towards Pendreich and caught everyone up in Minewoods.
Good group tonight, 12 people - enjoyed the run and wasn't too sore after yesterday's reps! | ||
Tuesday Jan 15 | ||
| Intervals intervals 25:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO intervals - Ochil Hill Runners have started to join us which is great, over 20 people tonight.
12x90secs with 30sec recovery, started off quite well and not far behind Jamie/Dixie/Ross but really struggled on the last three or four. Think some of those Ochils need to try harder though, a whole bunch of them came dashing by on the home straight of the final interval! Then 3x6secs sprints to finish off....or should that be finish us off! | ||
| C • Sign Up! 3 | ||
| Running warm up/down 35:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| To track and two laps, then drills before the session. Two more laps and a lap of the loch afterwards. | ||
Monday Jan 14 | ||
| Note | |
| (rest day) | ||
Sunday Jan 13 | ||
| Running 51:39 [2] | |
| shoes: new Brooks Adrenaline | ||
| Headed down to Endcliffe from Ranmoor and then up the valley towards Ringinglow, set off late pm and hadn't eaten enough during day, felt rubbish as a result (plus still not 100% anyway) so took it easy. | ||
Saturday Jan 12 | ||
| Running 1:08:49 [3] | |
| shoes: Inov8 | ||
| Met MC at Ladybower and headed up Whin Hill - set off together and met up for the descent, but in between I went off for loop along the top of the woods and then up to the summit along the ridge. Pushed fairly hard on that bit and felt pretty good, took it nice and gentle on the (v muddy) descent. | ||
Friday Jan 11 | ||
| Note | |
| (rest day) | ||
| Unplanned rest day - car was in for MOT and I was meant to run out after work and get it.
In the end it turned out I needed to go back to the office afterwards so I accepted a lift to my car - by the time I finally got home at 8.45pm it was minus 3 degrees and I didn't have the willpower to get out for a jog.... | ||
Thursday Jan 10 | ||
| Intervals hills 30:00 [4] | |
| shoes: new Brooks Adrenaline | ||
| FVO hill intervals up Ballengeich Road towards Castle. Bit of an exploratory session to see how this can best work during the next couple of months.
We did hard efforts with jog down recovery, effort lengths were 30sec/1:00/1:30/2:00/2:30 then back down the set (i.e 2:00/1:30/1:00/0:30). Could feel in in my stomach muscles by the third interval (which was the one after which Dixie started to pull away each time) that I was suffering - need to work on that core strength! | ||
| Running warm up/down 32:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Warm up and down before the hill session with FVO crowd.
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| Fitball 15:00 [1] | |
| Did some quick abs and hamstring stuff when I got in from hills.
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Wednesday Jan 9 | ||
| Orienteering 55:16 [3]*** 6 km (9:13 / km) +80m 8:38 / km | |
| spiked:19/21c shoes: VJ Falcon | ||
| FVO night race at Hermitage Woods/Stirling Uni, new extended area for the sprint spec map by Steve Barrett which was great.
Forth Bridge closure had caused a few travel problems for people and I was in the late arrival group - I still did the whole thing but started 15 mins late. Wasn't feeling too good beforehand but two pints of water and some emergency food from Janine seemed to help - probably a good thing though that I was able to trundle round at my own pace rather than starting in the mass start and being hurried along. Next night race in two weeks is organised by me, must get round to it some time! | ||
Tuesday Jan 8 | ||
| Intervals intervals 25:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO intervals - quite a few Ochils there too so a good crowd, maybe 15 people or so.
Did 14 times 60secs on, 60secs off, plus 3x6secs sprints at the end. Felt rubbish all day but my oh-so-sensible diet all day of one sandwich, two large strong coffees and three packets of Lockets seemed to have done the trick - running pretty strongly although I couldn't quite keep up with Jamie! It poured with rain so we were all soaked, I was freezing by the time i got home which will really help me keep the threatened cold at bay.... | ||
| Running warm up/down 35:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Warm up/down and drills etc. | ||
Monday Jan 7 | ||
| Running 38:46 [3] | |
| shoes: new Brooks Adrenaline | ||
| First day back at work, must be allergic to it as my glands were up this morning as well as having a sore throat.
Decided to apply the tried and trusted method of getting well again by running through it so went out round Leckie loop with headtorch - clear starry night when I set off, snowing on me within 10 minutes! First time out in new trainers bought just before New Year, felt nice and bouncy! | ||
| C • Sick 5 | ||
| Fitball 40:00 [1] | |
| Got a gym ball at Xmas as a new toy to try and work on my rubbish core stability - low intensity session as I spent most of it trying to remember the exercises! | ||
| C • Exercises 3 | ||
Sunday Jan 6 | ||
| Mountain walking 1:00:00 [1] | |
| shoes: VJ Falcon | ||
| Walked up from home to trig point at Carleatheran with Marie Claire, still some snow left but weather stayed mainly good - haven't been up there for a while so surprised to find the wind farm south of the summit has appeared already, didn't think it was done yet!
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| C • Marie Claire 3 | ||
| Running 35:00 [2] | |
| shoes: VJ Falcon | ||
| Gentle jog down from Carleatheran back home with MC, happy for an easy jog as feeling pretty lethargic. Ideal way to be feeling when finally have to go back to work tomorrow.... | ||
Saturday Jan 5 | ||
| Running warm up/down 15:00 [2] | |
| shoes: Inov8 | ||
| pre/post race jogging.
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| Running race 29:01 [5] | |
| shoes: Inov8 | ||
| Callendar Crags hill race, 14:23 to the top, got there just behind Jase. He was 8th in 28.30ish, I was 13th, couldn't go quick enough on the road section in the middle of the descent and lost three places there. Brad walked away from me up the hill whilst I was still trying to run and finished 4th in 26:59.
The rain pretty much held off for the race but there was still snow lying for the off-road section of the descent - very slippery but good for passing people! Elspeth was at the race too - great to see her there - think she found the descent pretty tricky in road shoes though! | ||
Friday Jan 4 | ||
| Running 39:48 [3] | |
| shoes: Inov8 | ||
| Easy run round Leckie loop, left it until the afternoon by which time it was snowing again. Nice proper snow up in the woods, ankle deep snow with no other footprints, nasty wet snow lower down turning to rain at the end in the village.
Lots of walkers out near the village, one of them could do with learning to control her dog..... Left ankle still sore from whatever I did to it descending off Moruisg on the 2nd, same old pain in right hamstring and knee tendon hurting today too. But still glad I went out! | ||
Thursday Jan 3 | ||
| Note | |
| (rest day) | ||
| not back at work until the 7th but felt the need for a rest day - almost tempted out by the prospect of quite deep snow on the hills - but then it started to snow again...
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Wednesday Jan 2 | ||
| Mountain walking 4:45:00 [2] | |
| shoes: walking boots | ||
| Relatively short walk but with long steep ascent to start, up Moruisg and Sgurr nan Ceannaichean with Beccy, Ollie and Pete. Sheltered from the wind on ascent/descent but it was freezing on the ridge! Got some good views in many directions - could see the Cuillin Ridge very clearly. Cloud closed in at the second summit - Ollie and I dashed up the last bit and just got there before the visibility changed - the mist made for some good atmospheric photos on the top though.
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| Note | |
| Counted my Munros today - looks like I have been up 119 of them - nearly all in winter I think! Not sure it is worth keeping a tally unless I can find a better head for heights to let me do some more of the Cuillin Ridge though....
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Tuesday Jan 1 | ||
| Orienteering race 1:00:15 [4] | |
| shoes: VJ Falcon | ||
| New Year Score Event at Ord Hill by Inverness. Felt okay running and thought I was going to get them all, couldn't find number 10 though - in thick veg amongst some pretty dodgy mapping (seven JOKers from the bunkhouse looked for it at various times, only one found it!). Time spent there meant I missed two others too and was 15 seconds late - should have given up on it quicker!
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