Training Log Archive: ThumperIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Note
(rest day)
Travelling to Centre Parcs and wrestling with a bar roof bike carrier
Sunday Nov 29, 2015 #
7 AM
Running long 2:01:55 [3] 18.0 mi (6:46 / mi)
ahr:140
Got up early to avoid the crazy winds which, as yet, don't appear to have surfaced.
Out to Ladybower for a solo plod as no takers to join me this week. Dark to start with but decided I couldn't be arsed with a head torch for the full run so did a little bit of spider man running for 10 mins or so.
Nice to have the place to myself but legs were wet and cold towards the end.
HR higher than I would have expected for the perceived effort, but wouldn't be surprised if I came down with Sophie's bug after a week of shit sleep (but not as shit as Hatti's).
Looking forward to a week at Centre parks now.
Out to Ladybower for a solo plod as no takers to join me this week. Dark to start with but decided I couldn't be arsed with a head torch for the full run so did a little bit of spider man running for 10 mins or so.
Nice to have the place to myself but legs were wet and cold towards the end.
HR higher than I would have expected for the perceived effort, but wouldn't be surprised if I came down with Sophie's bug after a week of shit sleep (but not as shit as Hatti's).
Looking forward to a week at Centre parks now.
Saturday Nov 28, 2015 #
10 AM
Running intervals 36:47 [5] 7.5 mi (4:54 / mi)
ahr:160
Session at Holmebrook with Andy C.
Both having had a poor week of child related sleep, both stiff, both cold, neither of us up for it!
Session was 4x 800/75s, 12.5 mins/90s, 4 x 30secs(ish) hills, 12.5 mins.
I took out the first rep and it felt like a sprint. Fortunately Andy took the 2nd and my body was starting to warm up.
We agreed to be happy with 5.45 for the tempo section (but decided to run to feel) and were both pleasantly surprised with the pace.
Andy was stronger than me on this hills and both our legs were full of lactic after them.
On the 2nd tempo effort Andy took the first two laps and I lost touch, I had a decent word with myself and manage to get back on and take my 2 laps before we both finished strong together.
Andy continues to be the stronger of the two of us, which leaves me feeling guilty for not pulling my weight, but hopefully it will even out soon!
All in all though, chuffed with that session, it was far better than I expected.
2.21, 2.21, 2.19, 2.18
5.07 pace 160
Hills 37, 37, 38, 37
5.07 pace 161
Both having had a poor week of child related sleep, both stiff, both cold, neither of us up for it!
Session was 4x 800/75s, 12.5 mins/90s, 4 x 30secs(ish) hills, 12.5 mins.
I took out the first rep and it felt like a sprint. Fortunately Andy took the 2nd and my body was starting to warm up.
We agreed to be happy with 5.45 for the tempo section (but decided to run to feel) and were both pleasantly surprised with the pace.
Andy was stronger than me on this hills and both our legs were full of lactic after them.
On the 2nd tempo effort Andy took the first two laps and I lost touch, I had a decent word with myself and manage to get back on and take my 2 laps before we both finished strong together.
Andy continues to be the stronger of the two of us, which leaves me feeling guilty for not pulling my weight, but hopefully it will even out soon!
All in all though, chuffed with that session, it was far better than I expected.
2.21, 2.21, 2.19, 2.18
5.07 pace 160
Hills 37, 37, 38, 37
5.07 pace 161
Running warm up/down 45:40 [3] 6.5 mi (7:02 / mi)
Friday Nov 27, 2015 #
7 AM
Running 29:58 [3] 4.0 mi (7:30 / mi)
ahr:124
Early doors plod pre nursery, can barely remember it. Took the head torch but bottled the fields for fear of being raped
3 PM
Running 54:50 [3] 8.0 mi (6:51 / mi)
ahr:131
Took annual leave to sneak a run in before picking Sophie up.
Nice to run in the daylight, but felt a bit tight and clunky and didn't really enjoy it.
Week of to go to centre parks now though...!Whoop!
Nice to run in the daylight, but felt a bit tight and clunky and didn't really enjoy it.
Week of to go to centre parks now though...!Whoop!
Thursday Nov 26, 2015 #
7 AM
Running 35:59 [3] 5.0 mi (7:12 / mi)
IW- would rather sneak to holmebrook or Linacre but a poorly little on means I'm being selfish jsut by getting a run in atm
5 PM
Running 46:42 [3] 8.0 mi (5:50 / mi)
ahr:153
Threshold along Chatsworth Road to Somersall- where I continued around laps of the Sommersall tempo loop.
It felt controlled but I was surprised when I got back and saw my average HR was very much on the low side of threshold- I couldn't have pushed the pace anymore- maybe my legs are tired
I then did 4 x 400 off approx 100 jog- times for this were disappointing as it felt flat out .
But the idea of these thursday sessions is very much to bridge tuesdays and Sat sessions and avoid being too knackered throughout the week.
Threshold: 5.57
4 x 400: 74, 75, 75,75
It felt controlled but I was surprised when I got back and saw my average HR was very much on the low side of threshold- I couldn't have pushed the pace anymore- maybe my legs are tired
I then did 4 x 400 off approx 100 jog- times for this were disappointing as it felt flat out .
But the idea of these thursday sessions is very much to bridge tuesdays and Sat sessions and avoid being too knackered throughout the week.
Threshold: 5.57
4 x 400: 74, 75, 75,75
Running warm up/down 29:00 [3] 4.0 mi (7:15 / mi)
Wednesday Nov 25, 2015 #
7 AM
Running 37:15 [3] 5.15 mi (7:14 / mi)
Glut sore
5 PM
Running 1:04:23 [3] 9.0 mi (7:09 / mi)
ahr:122
HFW Left foot a bit achey but moving better than expected- still bored of the winter routes!
Tuesday Nov 24, 2015 #
5 PM
Running warm up/down 51:00 [3] 7.0 mi (7:17 / mi)
Had to bin the morning session as i was up 11-3 with Sophie- so felt knackered most of the day but perked up for track.
In other news, I am eating like a horse atm...I just can't stop!!
In other news, I am eating like a horse atm...I just can't stop!!
6 PM
Running intervals 34:20 [5] 7.0 mi (4:54 / mi)
ahr:160
1600 at M pace, 8(600/100jog,400/200 jog) 1600 at M pace
Tough sesh tonight hate 600/400 and that is why it is one I try not to miss!
M pace way off what it was in marathon training so a long way to go. Spent the session desperately hanging on to the coat-tails of Andy C, Connor Cameron and another young las whos name I've forgotten. This despite me and Andy saying we'd share it- (I tried but was slowing him down)
5.28
1.45,70
1.43,69
1.46,70
1.45,70
1.46,69
1.47,70
1.49,69
1.48,70
5.25
Glut sore towards the end
Tough sesh tonight hate 600/400 and that is why it is one I try not to miss!
M pace way off what it was in marathon training so a long way to go. Spent the session desperately hanging on to the coat-tails of Andy C, Connor Cameron and another young las whos name I've forgotten. This despite me and Andy saying we'd share it- (I tried but was slowing him down)
5.28
1.45,70
1.43,69
1.46,70
1.45,70
1.46,69
1.47,70
1.49,69
1.48,70
5.25
Glut sore towards the end
Sunday Nov 22, 2015 #
7 AM
Running long 2:02:18 [3] 18.0 mi (6:48 / mi)
ahr:132
Nice wintery run with Sheff uni, Fishy, Pete and Sprotty.
Legs a bit tired towards the end but felt strong aerobically
Legs a bit tired towards the end but felt strong aerobically
Saturday Nov 21, 2015 #
10 AM
Running intervals 31:18 [5] 6.0 mi (5:13 / mi)
ahr:159
Had to bin my planned Loads Road hill session as it was so icey I couldn't even stand on the road in the village!
Legged it to holmebrook park where I did a session of 6 x mile/2mins.
Trie to but a sort of 5k/5mile pace effort together taking in 1.5 laps of the pond then finishing on the 600m hill which goes round the back of the lake.
Good session which I'll try again, fairly pleased with paces considering conditions (cold and windy) and fitness (lacking)
5.19, 5.13, 5.10, 5.16, 5.11, 5.09
Legged it to holmebrook park where I did a session of 6 x mile/2mins.
Trie to but a sort of 5k/5mile pace effort together taking in 1.5 laps of the pond then finishing on the 600m hill which goes round the back of the lake.
Good session which I'll try again, fairly pleased with paces considering conditions (cold and windy) and fitness (lacking)
5.19, 5.13, 5.10, 5.16, 5.11, 5.09
Running warm up/down 48:00 [3] 7.0 mi (6:51 / mi)
Friday Nov 20, 2015 #
7 AM
Running 36:06 [3] 5.15 mi (7:01 / mi)
IW- left glut niggly again- taking the boring routes into and home from work- no point making it exciting when u cant see where ur going!
3 PM
Running 1:03:20 [3] 9.05 mi (7:00 / mi)
HFW- took annual leave in order to go out for the mother-in-laws b'day, but got home to find out she didnt want to go out. Awesome.
Also got bitten by a dog on the way home and kicked off at the owner- luckily another chap kicked off too, but I have a sneaky suspicion it was his dogs and indeed his wife.
Got bloody cold as the rain got through my leggins- but in a wierd way I'm quire happy winter is here- I just wish I could run in the light
Also got bitten by a dog on the way home and kicked off at the owner- luckily another chap kicked off too, but I have a sneaky suspicion it was his dogs and indeed his wife.
Got bloody cold as the rain got through my leggins- but in a wierd way I'm quire happy winter is here- I just wish I could run in the light
Thursday Nov 19, 2015 #
7 AM
Running 32:00 [3] 4.45 mi (7:11 / mi)
ahr:137
Morning plod around Linacre- windy but pleasant
5 PM
Running intervals 25:45 [5] 5.0 mi (5:09 / mi)
ahr:158
20 x .25 mile/ 30s @Proact stadium.
Still windy tonight, but I felt great in this session, felt like I was working way about 10k pace judging from my form...so I was a bit gutted when I looked at my watch to see pretty slow paces. Not sure how much the wind was a factor, but hey-ho, session banked. Wish I was at holmebrook! Really struggling coming to terms with dark night training venues and routes!
Still windy tonight, but I felt great in this session, felt like I was working way about 10k pace judging from my form...so I was a bit gutted when I looked at my watch to see pretty slow paces. Not sure how much the wind was a factor, but hey-ho, session banked. Wish I was at holmebrook! Really struggling coming to terms with dark night training venues and routes!
Running warm up/down 48:00 [3] 6.6 mi (7:16 / mi)
ahr:131
Wednesday Nov 18, 2015 #
7 AM
Running 35:37 [3] 5.0 mi (7:07 / mi)
IW
5 PM
Running 1:03:09 [3] 9.0 mi (7:01 / mi)
HFW
Tuesday Nov 17, 2015 #
Note
Had a morning run planned and was looking forward to it, but had a 2 hour stint with the litle one through the night-frustrating
Running 1:13:28 [3] 11.5 mi (6:23 / mi)
ahr:160
Couldnt face running round in circles in this wind (and only planned to cruise the session anyway)
So I brought forward thursdays session of 7miles hilly threshold on the holymoor triangle, followed by 4 x 400 uphill (and massive headwind) off jog down recovery
Warm up/down 1.5 mile
Ave HR 156 Ave pace 6.03 for threshold
1.26
1.25
1.25
1.24
So I brought forward thursdays session of 7miles hilly threshold on the holymoor triangle, followed by 4 x 400 uphill (and massive headwind) off jog down recovery
Warm up/down 1.5 mile
Ave HR 156 Ave pace 6.03 for threshold
1.26
1.25
1.25
1.24
Monday Nov 16, 2015 #
Note
(rest day)
Looks like a week of baby related sleep deprivation if last night is anything to go by!
Sunday Nov 15, 2015 #
9 AM
Running race 31:52 [5] 6.25 mi (5:06 / mi)
Leeds Abbey Dash.
No clue how this was gonna go, but was buoyed by tuesday nights track session.
Set off comfortable and was delighted to see a 4.58 split despite stopping after a spill of bodies. I tried to keep in this rhythm but the pace began to slow.
I still felt in control though so let myself get to half way at this intensity, hoping to pick it up. By this time Andy C had passed, given a thumbs up and buggered off with the group in front.
I led the chase to this group and gradually we reeled them in. I never managed to "pick it up" but did keep the intensity throughout which was pleasing. I felt relaxed throughout as I knew most of the people around me and in-front of me, which made me happy that it was an ok run.
In the closing K I managed to muster a mild lift of the intensity reeling in Andy, Tom B, Nathan Kilcourse and Mike Burrett, but then then surged and I lost them again.
From no-where I found a sprint finish and manage to get in front of the group- but felt like I'd mugged them off since I hadnt been in touch with them all race!
Luckily Andy will have a faster chip time which makes me feel less of an arsehole!
So off not a deal of training Im really pleased with this run- more so the feel of strength if lacking pace.
Fingers crossed for a decent training block now
No clue how this was gonna go, but was buoyed by tuesday nights track session.
Set off comfortable and was delighted to see a 4.58 split despite stopping after a spill of bodies. I tried to keep in this rhythm but the pace began to slow.
I still felt in control though so let myself get to half way at this intensity, hoping to pick it up. By this time Andy C had passed, given a thumbs up and buggered off with the group in front.
I led the chase to this group and gradually we reeled them in. I never managed to "pick it up" but did keep the intensity throughout which was pleasing. I felt relaxed throughout as I knew most of the people around me and in-front of me, which made me happy that it was an ok run.
In the closing K I managed to muster a mild lift of the intensity reeling in Andy, Tom B, Nathan Kilcourse and Mike Burrett, but then then surged and I lost them again.
From no-where I found a sprint finish and manage to get in front of the group- but felt like I'd mugged them off since I hadnt been in touch with them all race!
Luckily Andy will have a faster chip time which makes me feel less of an arsehole!
So off not a deal of training Im really pleased with this run- more so the feel of strength if lacking pace.
Fingers crossed for a decent training block now
Running warm up/down 42:00 [3] 5.7 mi (7:22 / mi)
Saturday Nov 14, 2015 #
10 AM
Running 28:30 [3] 4.0 mi (7:08 / mi)
Easy 4 with strides with brum uni at Hartington.
Didnt realsie this weeks mileage was gonna be so low! Eeeek!
Didnt realsie this weeks mileage was gonna be so low! Eeeek!
Friday Nov 13, 2015 #
7 AM
Running 32:30 [3] 5.0 mi (6:30 / mi)
Easy 5 with 6 20 secs relaxed strides
Thursday Nov 12, 2015 #
Note
(rest day)
Simply can't run today as Hatti is in london and I'm on Sophie duty.
Thought I ws getting a cold yesterday as my eyes wouldn't not stop watering- no sign yet but my eye is very sore- so dunno what happened there!
Thought I ws getting a cold yesterday as my eyes wouldn't not stop watering- no sign yet but my eye is very sore- so dunno what happened there!
Wednesday Nov 11, 2015 #
9 AM
Running 1:02:10 [3] 9.0 mi (6:54 / mi)
Nice easy run form home to Linacre then to Holmebrook to meet the family for a play whislt Hatti went for her run
6 PM
Running 27:50 [3] 4.0 mi (6:58 / mi)
Boring plod out from home in the dark after day of looking at cars I cant afford and getting Sophie new shoes
Tuesday Nov 10, 2015 #
Note
Another shite night with a poorly little one (Hatti took the brunt of it but I lost a about 2 1/2 hours kip) so binned the morning run in favour of a bit more rest- feeling tired anyway.
Hate missing runs!
Hate missing runs!
6 PM
Running intervals 24:36 [5] 5.0 mi (4:55 / mi)
In a foul mood tonight. Our basment conversion has gone form bad to worse, we were up with the little one and I'm finding work a tad stressful atm.
Fortunately this was a decent session and finished the day with an air of positivity. Miles behind Connor/Bertie et al but felt relaxed and controlled.
4.55
4.53
4.55
4.57
4.56
Fortunately this was a decent session and finished the day with an air of positivity. Miles behind Connor/Bertie et al but felt relaxed and controlled.
4.55
4.53
4.55
4.57
4.56
Running warm up/down 29:30 [3] 4.0 mi (7:23 / mi)
Monday Nov 9, 2015 #
Note
(rest day)
Tired and very stress as our basement company have gone bust :(
Sunday Nov 8, 2015 #
8 AM
Running long 1:52:03 [3] 16.25 mi (6:54 / mi)
ahr:135
NIce long run at Lady Bower with Sprotty and Steve.
I did the small loop before meeting them for the longer loop- we were supposed to meet my mate Charlie but true to form he waited in the wrong place so we had to leave him.
Niggly but pretty good considering i did a session last night- I'm starting to think I didn't try hard enough last night
I did the small loop before meeting them for the longer loop- we were supposed to meet my mate Charlie but true to form he waited in the wrong place so we had to leave him.
Niggly but pretty good considering i did a session last night- I'm starting to think I didn't try hard enough last night
Saturday Nov 7, 2015 #
5 PM
Running intervals 36:10 [5] 6.5 mi (5:34 / mi)
ahr:155
Hmmm. Set my alarm for 5.45 in order to do a session before work and have some family time after work.
I could not get out of bed. Tired. Stiff. Sore...and Sophie had been up in the night.
Cue a knackered day at work where I was pretty useless and not looking forward to a session.
I headed to the Chesterfield FC stadium for 10 mins marathon pace/2mins 5 x 1k/90s, 10 mins marathon pace.
I don't know whether it was fatigue or the (pretty strong) wind, but the pace was garbage. HR wasn't as high as is usually for these sessions, but it was pretty high- I certainly couldn't have tried harder in the session without over-reaching.
Anyway, another session down.
Things it could be are: residual post marathon fatigue (unlikely- I feel ok on most runs), general fatigue from a few hectic and stressful weeks ant work, or the other thing I'm currently wondering.. have I acclimatised to running in the dark? I often think it feels as though you are running faster in the dark.
My current conundrum is whether to do the dash. Normally Rob Cameron dishes out elite numbers for sub 32 minute guys. He then gets very upset if you don't run (even if ill/injured). This year he was told to tighten this up to sub 31 mins, so I didn't bother getting in touch and paid for an entry.
Strangely 2 weeks ago he asked if I was running (I said yes) and he said he would print me an elite number (which gets u a warm up area and a start at the front).
Unfortunately, I don't really want to run, I'm not fit and could probably do with a full week of training- but I don't want to upset him when he has put himself out! I am also doing a talk to the University of Birmingham Athletics Team on their training camp on the sat (don't ask) and I could then spend the weekend training with them at this camp.
Decisions..
I could not get out of bed. Tired. Stiff. Sore...and Sophie had been up in the night.
Cue a knackered day at work where I was pretty useless and not looking forward to a session.
I headed to the Chesterfield FC stadium for 10 mins marathon pace/2mins 5 x 1k/90s, 10 mins marathon pace.
I don't know whether it was fatigue or the (pretty strong) wind, but the pace was garbage. HR wasn't as high as is usually for these sessions, but it was pretty high- I certainly couldn't have tried harder in the session without over-reaching.
Anyway, another session down.
Things it could be are: residual post marathon fatigue (unlikely- I feel ok on most runs), general fatigue from a few hectic and stressful weeks ant work, or the other thing I'm currently wondering.. have I acclimatised to running in the dark? I often think it feels as though you are running faster in the dark.
My current conundrum is whether to do the dash. Normally Rob Cameron dishes out elite numbers for sub 32 minute guys. He then gets very upset if you don't run (even if ill/injured). This year he was told to tighten this up to sub 31 mins, so I didn't bother getting in touch and paid for an entry.
Strangely 2 weeks ago he asked if I was running (I said yes) and he said he would print me an elite number (which gets u a warm up area and a start at the front).
Unfortunately, I don't really want to run, I'm not fit and could probably do with a full week of training- but I don't want to upset him when he has put himself out! I am also doing a talk to the University of Birmingham Athletics Team on their training camp on the sat (don't ask) and I could then spend the weekend training with them at this camp.
Decisions..
Running warm up/down 32:00 [3] 4.5 mi (7:07 / mi)
Friday Nov 6, 2015 #
7 AM
Running 34:56 [3] 5.0 mi (6:59 / mi)
ahr:134
IW
Niggly initially but got into it and enjoyed it-warm!
Niggly initially but got into it and enjoyed it-warm!
4 PM
Running 1:03:34 [3] 9.0 mi (7:04 / mi)
ahr:128
HFW
Pretty tired and niggly but quite enjoyable
Pretty tired and niggly but quite enjoyable
Thursday Nov 5, 2015 #
4 PM
Running tempo 30:26 [5] 5.0 mi (6:05 / mi)
ahr:158
Working on these "bridger" sessions to see if they help bridge the gap between tues and Sat sessions without taking too much out of me.
I just feel too tired on thursdays from work and training to do anything more meaningful, so hopefully a combination of threshold and fast reps will complement 2 more structured sessions and a decent long run.
I've also found two decent venues near the house which means I can get them done sharpish and then help with the little one.
This was a hilly triangular loop in the village which I have had pencilled in for winters sessions for a while. I quite like it.
One uphill stretch one flat one downhill. Lots of options for good sessions here.
Session of 4 miles threshold effort (ideally hoping for Marathon effort but I just couldn't get up to that level of effort unfortunately.)
Followed but 4 x 400m uphill
Threshold 24.32 HR 153 Pace 6.04
400s 88,88,90,88
I just feel too tired on thursdays from work and training to do anything more meaningful, so hopefully a combination of threshold and fast reps will complement 2 more structured sessions and a decent long run.
I've also found two decent venues near the house which means I can get them done sharpish and then help with the little one.
This was a hilly triangular loop in the village which I have had pencilled in for winters sessions for a while. I quite like it.
One uphill stretch one flat one downhill. Lots of options for good sessions here.
Session of 4 miles threshold effort (ideally hoping for Marathon effort but I just couldn't get up to that level of effort unfortunately.)
Followed but 4 x 400m uphill
Threshold 24.32 HR 153 Pace 6.04
400s 88,88,90,88
Running warm up/down 28:04 [3] 4.0 mi (7:01 / mi)
Wednesday Nov 4, 2015 #
4 PM
Running 31:19 [3] 4.4 mi (7:07 / mi)
ahr:141
Nice plod around Linacre
Running 1:02:22 [3] 8.8 mi (7:05 / mi)
ahr:132
HFW Boring snorig winter route
Tuesday Nov 3, 2015 #
7 AM
Running 31:37 [3] 4.4 mi (7:11 / mi)
ahr:137
Lovely morning misty plod around Linacre... feeling a little fitter and HR corroborated that- SIJ sore though
6 PM
Running intervals 24:00 [5] 5.0 mi (4:48 / mi)
ahr:164
Session of 12 x 2mins.
Got a migraine 3 reps in (thought I was dazzled from looking at one of the 2 working floodlights initially). Didnt affect my running but added to a very unpleasant session.
Pleased to start feeling a bit fitter, but a long way to go.
Back v. sore today following irritating my SIJ at the weekend carrying Sophie for too long.
4.59, 4.52, 4.52, 4.49, 4.49, 4.54, 4.50, 4.53, 4.54, 4.54, 5.00, 4.52
Really wish I could go into a 10k feeling as fit as I did 4 weeks out from the marathon!
Got a migraine 3 reps in (thought I was dazzled from looking at one of the 2 working floodlights initially). Didnt affect my running but added to a very unpleasant session.
Pleased to start feeling a bit fitter, but a long way to go.
Back v. sore today following irritating my SIJ at the weekend carrying Sophie for too long.
4.59, 4.52, 4.52, 4.49, 4.49, 4.54, 4.50, 4.53, 4.54, 4.54, 5.00, 4.52
Really wish I could go into a 10k feeling as fit as I did 4 weeks out from the marathon!
Running warm up/down 30:00 [3] 4.2 mi (7:09 / mi)
Sunday Nov 1, 2015 #
Running long 1:50:39 [3] 16.18 mi (6:50 / mi)
Absolutely gorgeous day. Knew we were in for a cracker on the drive over which was stunning, particularly over curbar.
Long run round the resers with Fishy, Challenger, Ben and Zak. One or two belly laughs along the way. Fishy running strong. Pleased to get a decent long run in but been knackered ever since!
Long run round the resers with Fishy, Challenger, Ben and Zak. One or two belly laughs along the way. Fishy running strong. Pleased to get a decent long run in but been knackered ever since!