Training Log Archive: rcro

A symmetrical train journey home. 20 mins Parkway>on top of the Usk bridge. 20 mins from there to Newport...

With weather forecast very undecided on weekend. Penallta Parkrun may become Forest now, and if it’s windy on Sunday may think again before doing a long run from Stock Hill...

Event: Winter Maprun
 

Dull pain in right knee steadily getting worse through the day (odd as it was left knee before). To the point when I got there that I didn't think I'd be able to run properly so wore a jacket and didn't plan a route that would involve trying to score well.

Pretty much the moment I started moving, however, felt absolutely fine (and afterwards, much better than I've felt since before weekend) and was hindered by big jacket with phone. Also hindered by phone not beeping as it appears notifications had turned themselves off when I set up the new phone.

S-5-19-6-15-25-23-17-27-28-29-30-26-16-18-24-9-F. 370 points of 600 - and 4th place.

Due to lack of beeps, early on kept getting phone out to check it was registering controls. Planned routes for later on that ran through rather than dog legged so wouldn't have to worry. After 25 ceased to be urban for a long period - very slippery path up to 23 (and not sure I got the map here, seemed to miss a whole road at the crossroads), and then 2k of lanes and footpaths from 23 to 17 (it was definitely more interesting than staying in town!).

Not totally convinced I was at junction for 27 so carried on, and found the biggest house I've ever seen. But didn't find the footpath I wanted so had to go back. Quite a bit more elevation than I expected from contours at the top and was slow due to overheating with jacket. Then distracted whilst taking it off and turned one junction too early. Moving well down into and around the town but skipped 20 as time was looking a bit tight (I didn't press start on the watch hard enough at the beginning and only noticed at 6 - so was about 7 mins away from race time).

In all, a much better course than I was expecting given the awkward shape of Monmouth - and quite challenging. Would be a good asset for the "permanent" course collection. Persuaded 4 FoDAC and a MonRoss to come, which is similar numbers to NGOCs, and some interest in trying out the idea from more that didn't go.

https://www.strava.com/activities/2100873490

Another reluctant rest day. Pretty cold again - feel ok to run, and willing to, just don’t think there’ll be benefit from it if there’s no need.

Done quite a lot of stretching at work today, every 1 to 2 hrs, with a walk to sainburys too. Helped but still tight.

May well do at least one easy long run (20k+) at the weekend, possibly from Stock Hill, so not worth worrying about distance targets for now.

As a positive for today, rebuilt a segment that’s disappeared. Must have drawn the end points in slightly different places as, after removing the cars, am now 1/742! I’ll live with that... (that was set on the run where I had to abandon at furthest point due to keeling over with stomach cramp. Maybe tried too hard that day)

FoDAC very cold intervals. Wore full length base layers and gloves but ended up ditching the base layers after first set.

6x 400s, followed by 5x 300s, then 8x 200s. Fairly consistent on the 800s, and not bad on 300s, struggling on 200s. Was in pairs was somebody else so a little bit unlucky to get 2/3s of the bends on the 300s, and the bend in the middle on the 200s.

Spent a while talking in the hut afterwards and left quad completely seized. Has needed work for quite a while but think the exercises yesterday and cold tonight exacerbated it a bit. Certainly driving home with the seats of warm meant I could walk fine once home - but done done quite a lot of stretching anyway. Suppose I could have an easy few days after a good month - no races coming up and *roughly* on track for monthly distance target (if I ignore I'm away with work 2 days next week...)

https://www.strava.com/activities/2096787914

Got as far through the book as a series of tests to identify where I need to improve - no surprises. Not got as far as the exercises, but left leg still tight from yesterday and the rest feeling the last bit of bouldering. Ended with more stretching and rolling.

Went around bottom half of the course.

https://www.strava.com/activities/2091348918

(Chip time 38:59)

Not my idea of fun, but had committed to setting a good time before Christmas. Seeded at 158th best entrant (of around 200). Don't like going into races with target times - originally was hoping for low 38s but yesterday's 5k suggested even 39 would be a challenge).

Started near the back (2/3s back) and stuck in bad traffic whilst the road was narrow. Some pillock cut into me so sharply my options were to stop immediately or trample him; I stopped - and several people afterwards said I'd been unlucky there.

With no idea of what pace I could maintain at the moment (it's less than it was in the autumn :-( ) - caught Jools and stuck with him for the first lap, and had Rich Pegler, Niki Morgan and another Chepstow female just behind me. Fairly comfortable for first 4k, but 5th and 6th ks felt hard. Broke away after 6k and carried on, reeling in quite a few people - and not sure who came with me as didn't look back.

Chip time got under 39, which means it's better than I expected after yesterday. But would like to do much closer to 38. And I'd like to have beaten Paul Dodd (started at front due to running the timer, chip time 1s less). Could have been a lot worse so not going to be too disappointed about this. No idea when I next do a road 10k - nearly 4 yrs since the last.

https://www.strava.com/activities/2091351755

Delayed warm down after talking to (and stretching with) Rich, Cory, Lee and FOD runner.

Since I don't count 100s ft elevation difference as overlapping, warm down jog was joining Sedbury to Beachley so my runs join up on the ground. Going reasonably to start with, but finding it a struggle by the end.

Eyes went funny after - so topped off with food, salt and drink, and had sunglasses for driving and pretty much fine once home.

https://www.strava.com/activities/2091516779

Legs really tired anf managed to jarr ankle on a landing. Tried some arm strength towards the end - so a bit of core work

Jog down to start. Raining.

https://www.strava.com/activities/2088414365

2 yr anniversary of Riverfront Parkrun - and I've never been before. Didn't want to go today, but it just saved taking the car out. Can't say I ever want to do it again.

Mostly flat tarmac course, with about 25 million bends, several at 90 degrees, so don't maintain flow. Also quite a lot of dickheads who have no awareness of their surroundings and just run into the side of you (as per what bust my ankle at Tredegar House in 2017). These people start too quickly too to have maximum effect at holding you up. Had to elbow one person out of the way for them to get the message it isn't ok to randomly weave across the path when others are alongside you. Another kept cutting in every time I tried to pass for nearly a mile and I was all set to trip him over but then there was a small incline and he couldn't hold me. He didn't seem happy I got past, but I still beat him by over a minute by the end...

The idea of coming here was to run 5k a little slower than what my 10k pace should be - so run a time of 19:30. I did most of this run (apart from traffic jams) flat out, and only managed 19:31. Pretty disappointed with that.

No idea of the effect on time of all the traffic and the corners but sub-39 tomorrow doesn't look as likely as it did two weeks ago.

https://www.strava.com/activities/2088415887

Back from finish. Noticing the hill.

https://www.strava.com/activities/2088416368

Then into bed for 2 hours as hands really cold and not warming up (even in bed), and eyes went funny so struggling to see properly in bright light/daylight

Various bits of walking and jogging on Craig yr Allt to support the race. Bit slippery of trainers, but stayed on the main ridge path and didn't go further than the saddle.