Training Archive: Jon XIn the 31 days ending 2008-03-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | F | S | S | M | |||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Running 1:45:00 [4] | |
| rhr:34 shoes: Inov8 | ||
| Sunday night
- get puncture in the fast lane of the M74, lose tyre completely before can stop - find CD in car no longer working when I set off again - get home and find my eye is all swollen from insect attack while running during day - delay finishing work for 11am meeting to morning Monday - still can't wear contact lenses because of eye - get to work, my team were moving desks over the weekend, can't get a network connection for over an hour - finally get logged in, go for coffee, find I have forgotten my wallet - embarrassingly don't get work done for 11am meeting Leave work to meet Rosco at 6pm for long run - realise I haven't eaten properly for over 24 hours and have been existing mainly on coffee and cake - realise I am going on long hilly run with someone much faster than me who has just had four rest days in a row - realise therefore I have created ideal conditions for something else to go wrong.... Instead we had a fab run from the Uni, over the shoulder of Dumyat, past Lossburn Reservoir, up Loss Hill, up some more, back down to the reservoir, up Dumyat and back to the Uni. About 850m of climb in total - the first hill was hard work but I got into it after that. The last climb up Dumyat (215m ascent in 1.3km, getting gradually steeper) was a killer - not sure I would have run all the way if Ross hadn't been there. So good to have the daylight after work, looking forward to some epic FVO weekday runs in the evening this year - this was not a bad start! | ||
| C • My God 3 | ||
Sunday Mar 30 | ||
| Running 57:30 [3] | |
| shoes: new Brooks Adrenaline | ||
| Gorgeous clear (and warm for once!) sunny day, met Martin W at Surprise View and headed across Burbage and below the trig at Stanage then back past it and down the other side of the valley on Burbage, finished along the top of Padley Gorge and back to Surprise View.
Good run at a good pace, have had quite an easy week since JK though so need a couple of harder weeks now. | ||
| C • was it a surprise the secon... 5 | ||
Saturday Mar 29 | ||
| Running 33:30 [3] | |
| shoes: new Brooks Adrenaline | ||
| Little pre-dinner trot from hotel - headed up into some woods that were too steep and muddy in just trainers, couldn't get up the hills. Went out to road instead and stepped the pace up a bit on the way back.
Then had a fab meal with many courses and much wine, not sure 33 mins was enough to earn that! | ||
Thursday Mar 27 | ||
| Running warm up/down 22:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Warm up over past castle and youth hostel, back via Kings Knot. | ||
| Intervals hills 39:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO hills, me plus Gary, Trevor and Ali tonight.
Hill session debut for Gary and for Ali, so it was good on them for showing up so soon after JK - nice to see Gary back able to do reps after so long out injured. I am sure it won't be long before he is back in his rightful place 20 yards in front of me rather than 20 yards behind! We were at Back Walk and did 8 x 2mins with jog down recovery. Felt pretty good and was consistent, got a little further on the final one. Pulse getting right up at the end of each rep, couldn't really have gon much quicker at all. It was only afterwards that I realised we had agreed on the longish reps rather than shortish reps for tonight as protection for Rosco's hamstring niggle - could have changed it back seeing as he didn't show up..... | ||
Wednesday Mar 26 | ||
| Running 55:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| FVO headtorch run from Stirling Uni - last headtorch run as it will be light next week hurrah!
Good turn out and a proper recovery run tonight, kept together as one group and felt incredibly easy. Rosco was itching to go faster but managed to restrain himself, guess he will be flying at hills on Thursday. Absolutely starving afterwards, full three course meal at Corrieri's and then straight into the chocolate biscuits when I got home... | ||
Tuesday Mar 25 | ||
| Running tempo 49:00 [4] | |
| shoes: new Brooks Adrenaline | ||
| Evening run with Ross from Gargunnock - he was running v strongly despite the weekend's races and made me work hard up the hills, felt pretty okay myself too though.
On reflection have changed it to intensity 4, think we went pretty quickly. | ||
| C • if we hadn't had a wee "rou... 2 | ||
Monday Mar 24 | ||
| Running warm up/down 25:00 [2] | |
| shoes: VJ Falcon | ||
| Got a bit of extra warm up in when they delayed all starts 15mins - plus the toilets were back up at the top of the hill! | ||
| Orienteering race 35:08 [5]*** 5.3 km (6:38 / km) | |
| spiked:14/16c shoes: VJ Falcon | ||
| JK Relay at Eridge Old Park, first leg on M120+ running with Stalker Barrett and Lard.
Missed #3 slightly but not as much as those in front of me, at first common control (#4) I was 2nd man (same course as Women Open, Sarah R was also ahead of me). Thought I was in control but went off towards #5 slightly off line, corrected but then made a parallel error and headed up onto wrong spur. Saw a couple of others, Si Bourne and Nigel Bunn, and all seemed fine - both other gaffles had their controls on that spur so they were fine and I wasn't! Panicked and ran around a bit, lots of other first leg runners arrived on the spur, panicked some more. Got a grip and relocated, headed off and got #5 but miles back by now, about 3 mins lost. Legged it past loads of people to #6 (next common control) but looking at the splits there were still 20 men and 8 women ahead of me when I got there - from here little orienteering left on the course, just lots of parkland. Got my head down and worked my way through, caught Simon and Colin Eades, caught sight of Martin Ward for SYO ahead near the finish so hoped I wasn't too far back. Finished 7th in the end and less than a minute off 2nd, got past all the women again except Sarah. Could have been a lot worse - however it could have been a lot better too! Stalker made a couple of errors too but pulled us up to 5th, Lard went out with another six teams within a minute behind him but did a fantastic leg (ran it in 30:50) to move up to second place - challenged by Roger T on the run-in but held him off. On the podium, a pretty competitive relay class so pleased with that! | ||
Sunday Mar 23 | ||
| Running warm up/down 35:00 [3] | |
| shoes: VJ Falcon | ||
| Warmed up well but my back was pretty seized up and I was still getting some massage on it 10mins before the start! Loosened off a bit just in time and was fine once the adrenaline of the race kicked in.
Managed a warm down jog today too. | ||
| Orienteering race 1:10:24 [5]*** 10.3 km (6:50 / km) +480m 5:33 / km | |
| spiked:12/15c shoes: VJ Falcon | ||
| JK M40L Individual Day 2, Pippingford Park and Broadstone Warren.
Finished 10th (winner James Logue 63:!0) and fairly happy with today when I finished but a bit frustrated now I have looked at the splits, was 6th two-thirds of the way round before I made a mess of the long leg. Started off well but got slighly off line and caught in a bit of grot heading to the road between #4 and #5. All was going well (although route to #6 seems to have lost me 20-30secs) and caught Colin Eades 8 mins on way to #8 - him being there saved me missing much at the bingo pit at #9 when I was 15m away Had failed to plan the long leg from #10-#11 so took it steady to #10 to take a look at it, not sure I went the best way as spent too long in terrain plus was a bit hesitant. Main problem though was that I missed the control at 11, still not sure why but think I mis-identified my attackpoint from a ditch/veg change. Calmed down and sorted it out but have lost 2.5 mins on the leg - maybe 1.5mins on the miss and 1 min on bad route choice/execution. Charlie Adams (started 4 mins behind) was just coming into #11 as I came out, he caught me at #12 and that made me run hard for the last three. I was a bit ahead at #13 but missed it, turned round to see him just getting it, no chance of overtaking him after that. I was knackered at the end but at least tried hard all the way up the run-in. Of course. Ran every step. Oh yes. Didn't give up and walk just before the finish punch. Oh no. Unlike some I could name. Oh dear. Overall finished 10th across the two days and satisfied with that, would have taken it at the start of the weekend. | ||
Saturday Mar 22 | ||
| Orienteering race 1:05:23 [5]**** 9.6 km (6:49 / km) +345m 5:46 / km | |
| spiked:16/23c shoes: VJ Falcon | ||
| JK Individual Day 1, Leith Hill.
Running well and no big errors, finished a little bit frustrated with a number of small misses. Looking back probably missed slightly more than I thought. #2 - hesitant on longish leg and distracted by unmapped path, should have just got on with it. (-45s) #4 - attacked using unmapped path even though it seemed too soon, went to wrong control (-1 min) #8 - wiggly route and couldn't work out where in circle control was meant to be, it was a re-entrant but on the path - doh! (-30s) #10,12,13 - not quite in control, slightly off line into and out of circles (-30s total) #14 - in control all the way, got near circle and headed to wrong thicket as attack point (-45s) #15 - came out of 14 telling myself to be careful, could only see one thicket and went to it even thought it was to the left. Control just where expected - not mine! Brief panic and sorted it out (-1min) After that then running v hard, got a good split by going down and up not round to #17. #19 - navigated to pit not depression in circle, briefly confused (-30s) Finished 11th, 8 mins behind James Logue (57:21). Much better than I would have done 3 months ago so pretty pleased, but could have done better....... | ||
| Running warm up/down 30:00 [3] | |
| shoes: VJ Falcon | ||
| This was all warm-up, remembered too late about warming down and was already changed and warm.
2.8km to the start which helped but got some stretching and strides in too. | ||
Friday Mar 21 | ||
| Event: JK 2008 | ||
| Running warm up/down 10:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Orienteering race 21:38 [4]**** 2.4 km (9:01 / km) +55m 8:05 / km | |
| spiked:13/19c shoes: new Brooks Adrenaline | ||
| JK Sprint at University of Surrey. Couldn't wait to get running....however it seems I wasn't quite so ready to navigate. Lost contact pretty much straight off the start and lost a minute, did some good legs but lost time at quite a few of them, never really in control.
Finished outside the top 20 but not too fussed, more interested in the other days. | ||
Thursday Mar 20 | ||
| Running 33:20 [3] | |
| shoes: new Brooks Adrenaline | ||
| Post work jog round the Uni and Hermitage with Rosco, nice to see everywhere in the daylight for the first time in months. | ||
Wednesday Mar 19 | ||
| Running 58:20 [3] | |
| shoes: Inov8 | ||
| FVO headtorch run (not long before the light evenings now!).
We were at North Third tonight, was running with Rosco and Lard. Top fun it was too, great twisty undulating paths, especially on the run out to the trigpoint and back along the top of the crags. Can't wait to get out and race in terrain this weekend now! Felt pretty good once warmed up, still a few minor niggles with right hamstring and back of knee, had that for a while though, so hopefully all is under control for the JK. And it was not quite a run that should be logged on AP as an hour. Oh no. Nearly an hour but not quite. Don't let anyone tell you different.... | ||
| C • hahaha 1 | ||
Monday Mar 17 | ||
| Running 34:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| Just time tonight for a quick jog - seemed like a good idea so I can have the day off again tomorrow! Just round the roads in the village, moonlit night so no torch needed.
| ||
| C • 2 Stone! 3 | ||
| Note | |
| Sept 25th 2007. 40th birthday. Decide to lose 2 stone before the JK.
Mar 17th 2008. 4 days before JK. Mission accomplished! Celebrated with beers and pakora so mission may no longer be accomplished, hmmmm... | ||
Sunday Mar 16 | ||
| Orienteering race 1:03:13 [4]*** 9.4 km (6:44 / km) +320m 5:45 / km | |
| spiked:20/22c shoes: VJ Falcon | ||
| Brown course in Compass Sport Trophy at Pentland Hills North.
Pleased with how it went, felt much better today than for the past week or so and was running well in the terrain. Pushed quite hard but maybe lost focus on doing so a bit for the 10mins between #7 and #9, seem to have lost a bit of time there. Had the fastest splits for #13 and #17, both tussocky uphill legs, surprised by that but maybe it was a bit better trodden by the time I went out. Didn't miss much, just on two short legs - missed #15 left and lost 30secs, then didn't need to do steep climb to #16 and was slightly right at the flag, maybe lost another 20 secs or so. I am sure it helped to be out there when there were other people, there seemed to be a lot of controls shared between courses and visibility was good. As ever I didn't managed to score any CST points for FVO, lots of FVO people at the top of Brown including four ahead of me (Will, Roger, Fraser, Steve N). Not an FVO winner though, Dave Godfree won in 57:34, others under the hour were Murray and Will. Pretty encouraging for the JK, maybe there I can get out of the habit of making mistakes at consecutive controls every race...... | ||
| C • Not an FVO winner 3 | ||
| Running warm up/down 20:00 [3] | |
| shoes: VJ Falcon | ||
| To the start and then quick jog afterwards, almost strayed into the bit of the ranges where they were firing.... | ||
Friday Mar 14 | ||
| Running 36:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Pre-breakast run round Rodborough Common, great views and an iron age hill fort.
My legs very heavy again, right hamstring and calf sore and tight. More positively it did clear my head after a whole day of drinking and eating and unsuccessful wagering at Cheltenham races on Thursday......so under the circumstances I couldn't really expect to be feeling too great. That is a few runs in a row that have been hard work though, and I have had a pretty easy week, will be concerned if not feeling good again by Sunday. | ||
Wednesday Mar 12 | ||
| Intervals hills 30:00 [4] | |
| shoes: Inov8 | ||
| Can't make FVO run this evening but realised I could fit in a run at lunchtime - haven't been running from work for ages and ages.
Lovely sunny day and all the woodland on the Crag looking gorgeous, definite sprint race potential in conjunction with Pru campus - although the cliffs are a bit big and dangerous! Doing reps up the hill seemed a good plan as missing both FVO reps sessions this week too - it was also a good plan as nice and sheltered from the strong wind! Legs felt like lead again though which wasn't so good, almost bailed after the third one but pulse wasn't high so got a grip on myself and tried harder, actually felt slightly better by the end.. Times were (jog down recovery time in brackets) 2:34 (2:34) 2:41 (2:50) 2:43 (2:47) 2:39 (2:49) 2:39 (2:51) 2:38 Maybe I am remembering it wrong from doing these reps many years ago but thought I was in shape to be doing 2:30 at least - will try again in a few weeks and see what I can do when feeling a bit more spritely..... | ||
| Running warm up/down 23:00 [2] | |
| shoes: Inov8 | ||
| Warm up/down up and around the crag, so long since I was up here that I had to check the routes still existed, look quite well maintained which is good. | ||
Tuesday Mar 11 | ||
| Running 40:51 [2] | |
| shoes: Inov8 | ||
| In London all day and felt knackered, unusually for me slept on both plane journeys.
Got home late but legs felt stiff so headed out round Leckie loop. Felt rubbish to start with, really lethargic. Felt like the first half was all uphill into the wind. Felt a bit better when I realised first half WAS all uphill into the wind. Felt a bit less stiff by the end, legs eased off. It was all very slow as well - I guess not much effort put in either as pulse was back well below 100 within 30secs of finishing - just about worth going out though. Hopefully just felt like that after a long day and running so late - need to heed Lard's advice and keep getting the rest in! | ||
| C • Some days are just not good running days 2 | ||
Monday Mar 10 | ||
| Note | |
| (rest day) | ||
| Day of rest.
Was liking that. A lot. | ||
Sunday Mar 9 | ||
| Running 1:06:26 [3] | |
| shoes: Inov8 | ||
| Got home from Wales while it was still light and could see snow on the hills - not sure when my next chance will be to run in snow so headed up into the Gargunnock Hills to Carleatheran summit.
Enjoyed it but soaking and freezing underfoot - very painful when my feet started to thaw again! Legs feel a bit overloaded and could do with a rest - looking forward to an easy week or so now pre-JK. (Got on the plane at Cardiff when Cardiff City were beating Middlesbro 1-0 after 10mins in the FA Cup quarter-final. When we arrived in Edinburgh, I have never seen so many people get from a plane to the nearest television so quickly!!) | ||
| C • Definition of training 4 | ||
Saturday Mar 8 | ||
| Trail walking 2:30:00 [1] | |
| Circular route round St Anne's Head from Dale, windiest walk of the week by far and got caught in heavy rain for the last twenty mins of the last walk. Luckily I was wearing ever-practical and easy-drying jeans.
Had lunch at tiny rocky unwelcoming Mill Bay - where Henry Tudor landed to join his troops (who landed at Dale) and then go on to defeat Richard III at Bosworth and take the throne as Henry VII. I have a bit of a Richard III obsession so I found this very exciting! | ||
| Running 50:00 [3] | |
| shoes: Inov8 | ||
| Final run from St Brides, first bit with MC - headed out to Marloes and then along the section of coast path we hadn't already done. The sun came out - made for another scenic run to round off a great week. | ||
Friday Mar 7 | ||
| Trail walking 2:30:00 [1] | |
| Coast path, gorgeous secluded sandy beach, open dunes, wooded dunes, downland, farmland, freshwater ponds with reedbeds - today we were at the National Trust estate at Stackpole and it offered us a bit of everything. Including a pub with food and lovely local beer half way round. Great day.
| ||
| Running warm up/down 31:00 [3] | |
| shoes: Inov8 | ||
| Parked at Broad Haven by Stackpole and with MC headed across the beach and up onto the headland to do reps. Tide was in now (unlike on the walk earlier) and suddenly lots of surfers had appeared from nowhere, the beach was v busy! | ||
| Intervals intervals 24:00 [4] | |
| shoes: Inov8 | ||
| Did 90sec on/30sec off - I did 12 lots and MC did 10 lots. Started every second one together and did each pair as an out-and-back. Kept me honest on the even numbered ones as it meant I should catch her again by the start point.....which I did mostly but not always.
It seemed to be quite windy and into our face on the odd numbered reps, didn't seem to make much difference to the distance though. Not sure about the intensity, ran the final rep back to the start in 83s not 90s. | ||
Thursday Mar 6 | ||
| Trail walking 1:00:00 [1] | |
| Today went and saw the cathedral and the amazing Bishop's Palace at St Davids - must have been phenomenal when in all its glory but Bishop Gower who built it must have had a huge ego!
Tired today so just a little walk out to St David's Head and back. | ||
| Gym (bike/cross-trainer/rowing) 52:00 [3] | |
| Checked out the mini-gym at St Brides today, quite a lot of low intensity stuff on the bike and cross trainer, but a bit of hard work on the rowing machine and two high effort bursts on the bike at high rpm. | ||
Wednesday Mar 5 | ||
| Trail walking 3:00:00 [1] | |
| Drove out and parked above Druidstone Haven, walked back to St Brides along the coast path via Broad Haven and Little Haven.
Stopped for civilised afternoon tea in the Swan Inn in Little Haven - checked out the menu and booked in for a meal in the evening - conveniently turned out to be quiz evening! Didn't win the quiz but did have a fabulous meal which made up for it.....nearly.... | ||
| Running 1:20:00 [3] | |
| shoes: Inov8 | ||
| Run back from St Brides to Druidstone to get the car, just about got there while it was still light.
Feeling a bit leg weary but got into it after 30mins or so, ran up the last couple of hills quite well. | ||
Tuesday Mar 4 | ||
| Trail walking 3:15:00 [1] | |
| Fab circular walk from Marloes round the Coast Path, good weather and great views of the islands (Skokholm and Skomer). Saw some chough v close up when we stopped for lunch plus a glimpse of a peregrine too. Keen to see manx shearwater as the islands are their main UK stronghold but no joy, maybe they are not back yet. | ||
| Running warm up/down 44:00 [3] | |
| shoes: Inov8 | ||
| Out from St Brides out to Mill Haven to do reps, and back from there, gorgeous sunny evening. | ||
| Intervals intervals 24:00 [5] | |
| shoes: Inov8 | ||
| Great session in the sun on the Coast Path, made it pretty undulating but that added to the fun. Did 24 x 45sec on/15sec off, 12 reps out and 12 on the way back. Really enjoyed it tonight.
Then some lengthy relaxation in the sauna and steam room back at St Brides, very nice! | ||
Monday Mar 3 | ||
| Trail walking 2:30:00 [1] | |
| shoes: Inov8 | ||
| Great walk on Gower, from Rhossili over the Downs, through Broughton Burrows and back along the gorgeous beach for miles. | ||
| Running 24:16 [3] | |
| shoes: Inov8 | ||
| Arrived at St Brides Castle on Pembrokeshire Coast - home for the next week- in the dark. Nipped out for a quick leg stretch with head torch, laughed at the 'cliffs kill' about 2 seconds before I almost ran straight into the sea!
| ||
Sunday Mar 2 | ||
| Orienteering race 1:11:11 [4]*** 11.5 km (6:11 / km) | |
| spiked:22/24c shoes: VJ Falcon | ||
| Welsh Championships M21L, Cefn Bryn on Gower. Open fell rather than dunes today, pretty straightforward to be honest.
Ran pretty hard but yet again couldn't concentrate to the end, missed two mins at #18 and another 30s at #20. Clive Hallett won in 63:39 so not tooo far behind today. 6 people ahead of me on M21L, two of them M45, two of them M35 and only two of them M21.... | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Falcon | ||
Saturday Mar 1 | ||
| Orienteering race 26:06 [5]**** 3.8 km (6:52 / km) | |
| spiked:12/16c shoes: VJ Falcon | ||
| Welsh Short Champs, Oxwich Burrows on Gower. Good open sand dune area but would be harder if the fences weren't on the map. Ran pretty well until got a little excited at the end and missed the last two. Could have shaved off a couple of minutes or so and got under 24, Clive Hallet won in 21:41. Good time from Matt Halliday too in second place. | ||
| Running warm up/down 25:00 [3] | |
| shoes: VJ Falcon | ||
| To start/back from finish. | ||