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Training Log Archive: AlistairH

In the 30 days ending Jun 30, 2013:

activity

time

miles

Running

25:09:19

179.06

(8:26)

288.18

(5:14)

700

Orienteering

49:28

5.9

(8:23)

9.5

(5:12)

Rowing Machine

35:00

Strength and Conditioning

15:00

Total

26:48:47

184.97

297.68

700

averages - weight:77.3kg

2:05

0:00

» now

Sunday Jun 30, 2013 #

Running 34:10 [1] 5.92 km (5:46 / km)
weight:76.5kg shoes: Asics Gel DS 17 White 5

Tired recovery run to make distance up to a 45 mile week. Sore throat yesterday and today, minor though.

Saturday Jun 29, 2013 #

Running long 1:52:30 [1] 22.77 km (4:56 / km)
weight:76.5kg shoes: Asics Gel DS 17 White 6

Long run out the canal to Ratho then over to Balerno. Getting there with these runs - started generally tired and finished very tired but had a good section running along the canal at 4'20-4'30/k in the middle. Should run there more - flashbacks to running along the Cam...

Friday Jun 28, 2013 #

Running 45:11 [1] 8.29 km (5:27 / km)
weight:77.1kg shoes: Asics Gel DS 17 White 6

Random evening run. Getting really quite tired again.

Thursday Jun 27, 2013 #

Running 49:25 [1] 9.4 km (5:15 / km)
weight:77.1kg shoes: Asics Gel DS 17 White 6

Evening run round Inverleith Park instead of trotter training. Chuck was running around the park in the opposite direction.

Wednesday Jun 26, 2013 #

Running warm up/down 30:00 [1] 5.8 km (5:10 / km)
weight:77.1kg shoes: Asics Gel DS 17 White 6

Running race 5:40 [4] 1.0 mi (5:40 / mi)
shoes: Asics Gel DS 17 White 6

Meadows mile. Really tired. No strength at all. Not sure doing this was a good idea in the first place as a lousy performance isn't good for the morale. Still, enjoyable pub trip thereafter.

Tuesday Jun 25, 2013 #

Running warm up/down 35:00 [1] 6.5 km (5:23 / km)
weight:77.1kg shoes: Asics Gel DS 17 White 6

Running intervals 25:00 [5] 5.25 km (4:46 / km)
shoes: Asics Gel DS 17 White 6

Martin's Intervals - sunny evening. 4'40 for a long one then 3'40, 3'39, 3'36, 3'32 short. ave. something like 3'38.

Although I felt fine walking before the session then warming up, I'm still tired through and through. I seem to be 6-8" a km off where I was. This is just into week 6 of increased milage and I'm hoping this is going to turn out like one of those nice graphs you get in running books showing performance going down in response to increased training then rebounding to better than before... we'll see...

Monday Jun 24, 2013 #

Running 39:15 [3] 7.4 km (5:18 / km)
weight:77.9kg shoes: Asics Gel DS 17 White 5

Moderately tired.

Rowing Machine 5:00 [3]

Stopped this as left knee a little sore and not interested in getting injured.

Sunday Jun 23, 2013 #

Running 1:21:00 [1] 10.0 mi (8:06 / mi)
weight:78kg shoes: Asics Gel DS 17 White 5

Not so bad a (short, easy week) long run - felt some energy coming back and fine at 8 min/mile, starting to lose form just before end at 10 miles.

Running warm up/down 8:51 [1] 1.44 km (6:09 / km)
shoes: Asics Gel DS 17 White 5

Saturday Jun 22, 2013 #

Note

Walk round Hopetoun House looking at control sites for Ultrasprint in September.

Running 56:00 [1] 10.0 km (5:36 / km)
weight:77kg shoes: Gel Trabuco 14

Very tired run. Slight mission creep from planned 5k easy.

Rowing Machine 15:00 [1]

Friday Jun 21, 2013 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
weight:77kg shoes: Gel Trabuco 14

Running race 28:29 [5] 7.02 km (4:03 / km)
shoes: Gel Trabuco 14

Black Rock 5. 64th +24.8%. 28" faster than last year. Had hoped for better really. Just behind AndyS, AndrewMcK, ColinC, JonR, SimonH. Hmmm. A bit dispiriting - tired warming up, felt OK early on but not running so well once on the sand. Hopefully I'm just tired and some gain from increased training will kick in soon, once I've recovered from the actual training...

Thursday Jun 20, 2013 #

Note
weight:77kg (rest day)

Resting up except short jog on tarmac in Mudclaws to see if I can get away with wearing them for the Black Rock 5 which has a bit of tarmac. I think I might.

Wednesday Jun 19, 2013 #

Running 29:00 [1] 3.5 mi (8:17 / mi)
weight:77.5kg shoes: Asics Gel DS 17 White 5

Strong temptation for longer hillier run in the sun lasted about 20 paces into my run - really tired so stuck to plan A and jogged round Inverleith Park. It's hard to identify which of my last 4 weeks might have been an easy week - none of them really, so this had better be one.

Rowing Machine 15:00 [1]

I need to do more of this again.

Strength and Conditioning 15:00 [3]

And this - have dropped off at everything. Left achilles has been throbbing (rather than usual types of pain) last few days so good to get back to some rowing and have been getting back into the calf exercises after a bit of a break. Might have hurt the left achilles doing the calf exercises with 30kg rucksack after losing strength so have taken 9kg out.

Tuesday Jun 18, 2013 #

Running warm up/down 35:00 [1] 4.0 mi (8:45 / mi)
weight:77.5kg shoes: Asics Gel DS 17 White 6

Running intervals 25:00 [5] 5.0 km (5:00 / km)
shoes: Asics Gel DS 17 White 6

Martin's Intervals. Tired from Sunday but what the heck. New shoes as a talisman to ward off injury. 3'45, 3'40, 3'39, 3'39, 3'31 (ave. 3'38.6) so gradually got my act together with a fairly fast one at the end.

Monday Jun 17, 2013 #

Running 30:48 [1] 5.74 km (5:22 / km)
weight:77.5kg shoes: Asics Gel DS 17 White 5

Tired.

Sunday Jun 16, 2013 #

Running 2:01:49 [1] 23.31 km (5:14 / km) +700m 4:33 / km
weight:77.5kg shoes: Gel Trabuco 14

Seven Hills Race - quite a warm day, with the ground fairly dry. No option right off the esplanade this year. Headed off up Corstorphine Road and was surprised there weren't more runners going that way - instead it seemed to be the orienteers route with graeme 100m ahead or so, at the same pace, and GraemeR a little behind. A Carnethyite ran along Morrison St. then disappeared somewhere. I had a 4 min/k speed limit (figuring that is about the speed I would have set off for a race of the same distance on the flat) and was 4'00 - 4'01 for three k past Haymarket and along Corstrorphine Rd. so that was about right. At Corstorphine Hill, the people immediately ahead went peculiarly far right at the top butI broke off left before losing more than a few seconds.Didn't get the line off the top quite right.

Back to a good running section so got my head down, got up the slope at Craiglockhart Hill better than I expected - these shoes do have reasonable grip if it's dry...

Starting to get quite tired over Braids - saw AndyS and AndrewM ahead going towards Blackford Hill. My route down to the left before Blackford Hill was really quite poor though - I was just ahead of graeme heading down from the Braid Hills but suddenly he was a minute ahead on the way up to Blackford Hill and I didn't see him much again so better take the straight route next time. AndyS finished a minute or two ahead but I must have overtaken AndrewM about that point (he also went a simliar way to me but still further left).

I was quite happy to still have some decent running left in me off Blackford Hill, went round the end of Pollock Halls and through an infinite sea of women doing a 5k charity walk.

There was noone else round me going up Arthur's Seat. JonR must have caught me gradually on that bit though, almost overtaking me on the descent but got away again on the flat and up to Calton Hill.

So great fun - and happy to have been able to run fairly well to the end rather than the sort of survival pace I've ended up at for the last 2 years. Didn't manage the 2 hours though, hopefully next year. Need to sort out routes at Blackford and Pollock.

Post-script through was getting really quite bad diarrhea afterwards - I've had that mildly after a few long races this year but it was really quite unpleasant this time. Wikipedia has a whole page on runners diarrhea so I guess it's common enough.

Splits (my watching restarting the automatic 1k splits when I pressed lap at the top of hills)

6'46 Castle Mound (1,489m)
4'00
4'00
4'01
4'39
5'41
4'50
3'50
4'18
4'05
4'35
6'05 for 716m so 55'50 to Craiglockhart
4'03
5'16
3'54 for 523m so 69'02 to Braid Hill
3'54
4'14
6'53 for 546m to 84'03 to Blackford Hill
3'53
4'12
4'49
7'11
6'29 for 231m so 107'56 to Arthur's Seat
5'13
4'14
4'26 to end (1005m)

Saturday Jun 15, 2013 #

Note
weight:77.5kg (rest day)

Friday Jun 14, 2013 #

Running 26:10 [1] 3.5 mi (7:29 / mi)
weight:77.5kg

Lunchtime. Not feeling too bad. Having a go at the 180 cadence again.

Thursday Jun 13, 2013 #

Running intervals 55:00 11.3 km (4:52 / km)
weight:77kg shoes: Asics Gel DS 17 White 5

HBT Session. Some 3' reps, some sprints, a couple of gently hilly reps. Not convinced this kind of mish-mash is a useful training session but nice leg stretch, fun and enjoyed post training pub trip. Didn't take it particularly hard.

Wednesday Jun 12, 2013 #

Running 41:48 [1] 7.75 km (5:24 / km)
weight:77kg shoes: Asics Gel DS 17 White 5

Run unexpectedly blocked by Police cordon... Trying two routes from Corstorphine Road to Cotstorphinr Hill for seven hills race (given that Princes St gardens blocked this year) I was surprised to find the Police aren't letting anyone up or down the steep path through the nature reserve from Corstorphine road due to human remains having been found...

Tuesday Jun 11, 2013 #

Running warm up/down 27:30 [1] 5.3 km (5:11 / km)
weight:77.5kg shoes: Asics Gel DS 17 White 5

Running intervals 25:00 [5] 6.25 km (4:00 / km)
shoes: Asics Gel DS 17 White 5

Martin's Intervals. Still felt a bit tired warming up but actually not too bad once I got going and ended up doing all 5 long. 4'29, 4'28, 4'23, 4'37, 4'23 (av. 4.28 = 3'34/k), the two fast ones catching 5" then racing the last bit with Edel.

Good session - this is about right. Spending most of the week knackered but freshening up enough to do a proper intervals session.

Monday Jun 10, 2013 #

Running 29:12 [1] 5.53 km (5:17 / km)
weight:77.9kg shoes: Asics Gel DS 17 White 5

Still really rather tired.

Sunday Jun 9, 2013 #

Running 30:23 [1] 5.53 km (5:30 / km)
weight:77.2kg shoes: Asics Gel DS 17 White 5

Very tired, starting at 'end of long run knackered' pace and finishing a bit brighter.

Saturday Jun 8, 2013 #

Running 1:55:58 [1] 21.3 km (5:27 / km)
weight:77.2kg shoes: Asics Gel DS 17 White 5

Although not as bad as last week, still very tired. Last couple of miles were 10 min miling. 50 miles on clock for (rolling) week due to long run last Sunday last week but Saturday this. I really do need a proper easy week this time, well apart from intervals and the 7 Hills.

Friday Jun 7, 2013 #

Note
weight:77.2kg (rest day)

Thursday Jun 6, 2013 #

Running intervals 1:20:00 8.5 mi (9:25 / mi)
weight:77.2kg shoes: Asics Gel DS 17 White 5

Trotter training - still tired but some half decent efforts on a few intervals in a 1', 2', 3', 4' x 2 then run up Salisbury Crag session round the Seat on a sunny evening,

I'm really poor on hills, particularly at the moment, while tired. There's no option. At some point I have to get at least reasonably good at running up hills. A cart with one wheel working goes only so fast.

Rolling 49 miles. No wonder I'm tired - better back off now a bit. Left knee a bit sore, but not too bad. Right hip generally getting better although not quite gone.

Wednesday Jun 5, 2013 #

Running 27:30 [1] 3.5 mi (7:51 / mi)
weight:77.2kg shoes: Asics Gel DS 17 White 5

Easy run round park after work. Feeling a little less tired and managed to keep cadence up.

Tuesday Jun 4, 2013 #

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
weight:77.9kg shoes: Asics Gel DS 17 White 5

Running 25:00 [5] 5.5 km (4:33 / km)
shoes: Asics Gel DS 17 White 5

Martin's Intervals on a fairly sunny, meadows moderately busy sort of day. Almost didn't go as my legs were still punch drunk from Sunday's endeavours. However, my sister's boyfriend Stuart, who had been talking about coming along, decided this was the day to try the session so I went along. And was then happy to not have too disastrous a session despite general tiredness: 4'35, 3'37, 3'37, 3'33, 4'45. Lost it a bit on the last long one but not too bad considering.

Monday Jun 3, 2013 #

Running 38:15 [1] 6.8 km (5:37 / km)
weight:78.3kg

Really very tired still.

Sunday Jun 2, 2013 #

Running 2:05:25 [1] 22.25 km (5:38 / km)
shoes: Asics Gel DS 17 White 5

Not a good long run... Felt tired setting off so went slow but thought that's fine... Long slow it is. Felt a bit ill, thought that's ok, just Saturday night curry, but got very tired and nauseous after... Think I was dehydrated - had only drunk caffeinated drinks all day. Feeling better now after some isotonic and isotonicish drinks but that wasn't fun.

Saturday Jun 1, 2013 #

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics Gel DS 17 White 5

Orienteering race 49:28 [3] 9.5 km (5:12 / km)
shoes: Asics Gel DS 17 White 5

SOUL Urban race @ Erskine (new western bit). 6th. Not feeling very fresh at all warming up but got act together and reasonable start. Concentration error @ 8 (was planning 9...) - think I was one path too high - took 4' for leg so must have been 2.5'ish error. 9 - was going left then realised I couldn't and went through school then left (30"?), went too far on road at 24 (30") and had to go round again at 31 (90"?) will see splits later.

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