Training Log Archive: ThumperIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
12 PM
Core (Kenya) 15:00 [1]
Stability/balance 15:00 [2]
6 PM
Easy Running warm up/down 48:00 [1] 5.5 mi (8:44 / mi)
Warm up in eccy woods and around millhouse warm down in eccy woods and back to car at endcliffe
Session tempo 20:45 [4] 4.0 mi (5:11 / mi)
Session was 4 x 5 mins/1min float- forgot to look at the time on the garmin when I started the rep so very early on decided to make it 4 by a mile
Was sposed to be low end of tempo so was hoping to hit between 5.00 and 5.05 but the wind put paid to that! I felt quite fluent running and enjoying my running but bin tired today so dont think id have hit targets regardless of the wind so went on percieved effort
5.07 mixed with headwind and tail wind
5.22 all head wind
5.08 mixed
5.08
Enjoyed the session, great to be back in millhouses now its light, great venue for tempo.
Gonna back off a little again now for Waki 10k- shame its gonna be windy
Was sposed to be low end of tempo so was hoping to hit between 5.00 and 5.05 but the wind put paid to that! I felt quite fluent running and enjoying my running but bin tired today so dont think id have hit targets regardless of the wind so went on percieved effort
5.07 mixed with headwind and tail wind
5.22 all head wind
5.08 mixed
5.08
Enjoyed the session, great to be back in millhouses now its light, great venue for tempo.
Gonna back off a little again now for Waki 10k- shame its gonna be windy
Wednesday Mar 30, 2011 #
12 PM
Easy Running 30:44 [1] 4.07 mi (7:33 / mi)
easy one at lunchtime with captain Sprot
6 PM
Easy Running 1:11:00 [3] 9.0 mi (7:53 / mi)
About 5 mins before getting out of the car to meet the lads my eyes went funny- scared this was a migraine I kept tring to work out whether I was jsut getting a bit dazzled with the reflection of the car windscreen- my test for an oncoming migraine is to look down at my hand, if I cant see it I know the aura is around the corner. I legged it to co-op and bought some antiinflamms.
Met Fishydick, Challanger and Doc Jenkins at 545 at endcliffe gates. This is now an official meeting slot for running 8-10 miles if anyone fancies it. If the doc is about we'll run to totley so he can get home, if he isnt we can go through the parks or anywhere really
After about 20 minutes the ibuprofen kicked in and I could see again which was reassuring, as I couldnt make out much detail and began by running into a pole seconds after being heckled by a car full of rugger bugger.
Love running in a group the run through by and was an idyllic pace
Met Fishydick, Challanger and Doc Jenkins at 545 at endcliffe gates. This is now an official meeting slot for running 8-10 miles if anyone fancies it. If the doc is about we'll run to totley so he can get home, if he isnt we can go through the parks or anywhere really
After about 20 minutes the ibuprofen kicked in and I could see again which was reassuring, as I couldnt make out much detail and began by running into a pole seconds after being heckled by a car full of rugger bugger.
Love running in a group the run through by and was an idyllic pace
Tuesday Mar 29, 2011 #
12 PM
Fab Abs and T-shirt arms 25:00 [2]
Basically crunches and shit with a running emphasis, but essentially an easy way to differentiate kenya core which is static stuff from this crunch-esque set of exercises
Was gonna do a quick strength blast post session but too light headed so gonna do it tomorrow of legs ok
Was gonna do a quick strength blast post session but too light headed so gonna do it tomorrow of legs ok
6 PM
Easy Running 46:25 [1] 5.75 mi (8:04 / mi)
Tescos to track and back with Fishydick and Andy Challenger
Session 19:05 [5] 4.25 mi (4:29 / mi)
Session was:
4(800@5k pace/200jog)/400jog
4(400@3k pace/200jog)/400jog
4(400@1500pace/200jog
Mile of stride straights, jog bends
Trarget times were 2.21, 68, 48
Keith announced that the group session of 500s was 5k pace so decided to start with the great looking group and assumed Paul Whitelam would be going at a pace a bit quicker than my 800 target but one i could sit in on.
I felt a little tired on the warm up and felt the pace set by andy and craig. When the reps started Paul, Tom Baines and another lad were infront and it took me a while to get back to them and I thought "oh, no here we go" I thought the session was going to be a disaster. Then Keith shouted 66! for the first lap
My next thought was "oh no, there goes my session!" Finished my first rep and contemplated just joining inwith the others as didnt think Id maintain my targets, but decided to give it a go. Ultimately I was pleased with how it went- Theres a crakcing group forming, I hope I can try and get some of my sessions to fit in
800s 2.18,2.21, 2.22,2.22
400s 67,67,68,68
300s 47,49,48,48
4(800@5k pace/200jog)/400jog
4(400@3k pace/200jog)/400jog
4(400@1500pace/200jog
Mile of stride straights, jog bends
Trarget times were 2.21, 68, 48
Keith announced that the group session of 500s was 5k pace so decided to start with the great looking group and assumed Paul Whitelam would be going at a pace a bit quicker than my 800 target but one i could sit in on.
I felt a little tired on the warm up and felt the pace set by andy and craig. When the reps started Paul, Tom Baines and another lad were infront and it took me a while to get back to them and I thought "oh, no here we go" I thought the session was going to be a disaster. Then Keith shouted 66! for the first lap
My next thought was "oh no, there goes my session!" Finished my first rep and contemplated just joining inwith the others as didnt think Id maintain my targets, but decided to give it a go. Ultimately I was pleased with how it went- Theres a crakcing group forming, I hope I can try and get some of my sessions to fit in
800s 2.18,2.21, 2.22,2.22
400s 67,67,68,68
300s 47,49,48,48
Monday Mar 28, 2011 #
6 AM
Easy Running 39:47 [1] 5.0 mi (7:57 / mi)
nice and easy to get picked up from hunters bar by Dave S.
Approximately 5 minutes after the point of no return I realised id left both my breakfast and my work trousers...spiffing
Approximately 5 minutes after the point of no return I realised id left both my breakfast and my work trousers...spiffing
12 PM
Core (Kenya) 15:00 [2]
Stability/balance 20:00 [2]
6 PM
Easy Running 59:17 [2] 8.5 mi (6:58 / mi)
Convinced Dave to drive home via Baslow and got out at the end of Totley moor running along the roman moors to porter clough and through the parks, along fulwood road and home- flet pretty wiped
Also to add to this morning's stupidity, I managed to spill my beetroot and raspberry smoothy down my white work shirt
I also currently have half a toothpick stuck in my mouth
Also to add to this morning's stupidity, I managed to spill my beetroot and raspberry smoothy down my white work shirt
I also currently have half a toothpick stuck in my mouth
Sunday Mar 27, 2011 #
2 PM
Easy Running long 1:41:48 [3] 15.25 mi (6:41 / mi)
Went to church this monring on the Chatsworth estate to meet the vicar, then went for lunch in Hathersage and did a long run around derwent and ladybower definately a place pencilled in for marathon training thats my 3rd place pencilled in for a loop now
Started off easy and felt good so things naturally picked up a bit but tried never to push as got a big session on tues.
If anyone fancies a ticking over threshold session im doing 4x5mins threshold off a minute in millhouses at 515 on thurs company would be great
Started off easy and felt good so things naturally picked up a bit but tried never to push as got a big session on tues.
If anyone fancies a ticking over threshold session im doing 4x5mins threshold off a minute in millhouses at 515 on thurs company would be great
C • list 9
Saturday Mar 26, 2011 #
10 AM
Easy Running warm up/down 45:59 [1] 5.88 mi (7:49 / mi)
Around the bowl plus a few laps, with fishy, Paul L and Tom
Session 25:42 [5] 5.63 mi (4:34 / mi)
Session with Tom J and a guy called Paul Lockwood who was a cracking runner when we were kids, hes now getting going again and running 100 mile weeks and has jsut been training in colorado, so he should have a good summer.
He runs for waki and is frustrated at lack of a team so I'm grooming him to bolster our team.
Session was 5(mile/3mins) aiming for 450-455.
Times were 4.49, 4.52,4.52,4.52,4.50.
We took it in turns leading for 800- first time i've done mile reps in a group for a long time, its different session in a group! (But still hard)
Finished with 3 200s in 29s
He runs for waki and is frustrated at lack of a team so I'm grooming him to bolster our team.
Session was 5(mile/3mins) aiming for 450-455.
Times were 4.49, 4.52,4.52,4.52,4.50.
We took it in turns leading for 800- first time i've done mile reps in a group for a long time, its different session in a group! (But still hard)
Finished with 3 200s in 29s
4 PM
Core (Kenya) 25:00 [2]
Decided that now the mileage is dropping im putting my strength and core regime in- might seem daft at "the business end" but I want to be nice and strong for the marathon block so i can concentrate on mileage and eating/sleeping
This is a lovely little routine and all are welcome to join
This is a lovely little routine and all are welcome to join
Stability/balance 25:00 [3]
5 PM
Easy Running 40:27 [1] 5.42 mi (7:28 / mi)
Nice and easy with the fiance I was explaing to her the physiological rationale for going easy (she asked). The majority of this conversation was blagged
Friday Mar 25, 2011 #
Note
(rest day)
Spoke to doctor, I am anaemic- having further tests to decide on course of action.
So confession time, ever since I came back from Kenya I didn't feel quite right when racing. Session- wise recoveries just about enabled me to train well, but the last straw came when I raced Percy Pud and felt like I was gonna die at the turnaround. I got my bloods taken before going and my ferritin was on the low side of normal but the doc said I shouldnt be concerned- as I said ebfore I never got to get it re-checked as getting back into work and training wa a nightmare
I wondered if something was up so in the 2 days leading up to the northerns I took a ferrous sulphate tablet, I completely forgot about it in the euphoria of running well, but remebered last week and so i did the same before reading. It may just be a coincidence but I felt great at both. Not sure it could take effect so quickly. It'll be interesting to see what the docs say (if I can ever get an appointment), not getting my hopes up running wise but it'd be great to feel more energetic at work- though its probably jsut the milage that makes me tired.
Having read a round and knowing a little bit I wonder if it its due to a combo of the way I run (heel strike) and the fact that I am of a heavier build for a runner causing foot strike haemolysis
So confession time, ever since I came back from Kenya I didn't feel quite right when racing. Session- wise recoveries just about enabled me to train well, but the last straw came when I raced Percy Pud and felt like I was gonna die at the turnaround. I got my bloods taken before going and my ferritin was on the low side of normal but the doc said I shouldnt be concerned- as I said ebfore I never got to get it re-checked as getting back into work and training wa a nightmare
I wondered if something was up so in the 2 days leading up to the northerns I took a ferrous sulphate tablet, I completely forgot about it in the euphoria of running well, but remebered last week and so i did the same before reading. It may just be a coincidence but I felt great at both. Not sure it could take effect so quickly. It'll be interesting to see what the docs say (if I can ever get an appointment), not getting my hopes up running wise but it'd be great to feel more energetic at work- though its probably jsut the milage that makes me tired.
Having read a round and knowing a little bit I wonder if it its due to a combo of the way I run (heel strike) and the fact that I am of a heavier build for a runner causing foot strike haemolysis
C • Fe 3
Thursday Mar 24, 2011 #
12 PM
Easy Running 30:34 [1] 4.25 mi (7:12 / mi)
Shattered this mornig from a busy and late evening last night so sacked off a morning run and went at lunch- top decision, top run
5 PM
Easy Running 1:06:54 [2] 9.0 mi (7:26 / mi)
lovely run through eccy woods with young sprot for about a mile and a half then he went and did tempo. Ran up limb valley through the parks and home along fulwood- another lovely run
Interestingly, you may think I'm a fanny (but Hatts is always getting hers done with UKA), I decided that seeing as though id only had two good performances since returning from altitude I'd get my blood tested. I got it done before I went to Kenya but never bothered when we came home as life seemed to be flying by at 100miles an hour.
Any way ever since the glandular fever, i guess i could be accused of over analysing my energy levels, but they are often low and it s feeling of suppression that i often feel as opposed to "tiredness." Its probably jsut milage.
The doctor kindly obliged following some persuasion, but I didn't expect much anything to come of it. Today I recieved a letter asking me to go back and discuss my results-normally they just say ring up and we'll tell you all is fine.
So im interested to know what the craic is, in fairness he'll prob just say "stop fucking asking for blood tests!" Or I have aids. I guess we'll see
Interestingly, you may think I'm a fanny (but Hatts is always getting hers done with UKA), I decided that seeing as though id only had two good performances since returning from altitude I'd get my blood tested. I got it done before I went to Kenya but never bothered when we came home as life seemed to be flying by at 100miles an hour.
Any way ever since the glandular fever, i guess i could be accused of over analysing my energy levels, but they are often low and it s feeling of suppression that i often feel as opposed to "tiredness." Its probably jsut milage.
The doctor kindly obliged following some persuasion, but I didn't expect much anything to come of it. Today I recieved a letter asking me to go back and discuss my results-normally they just say ring up and we'll tell you all is fine.
So im interested to know what the craic is, in fairness he'll prob just say "stop fucking asking for blood tests!" Or I have aids. I guess we'll see
Wednesday Mar 23, 2011 #
5 PM
Steady running 55:54 [3] 8.65 mi (6:28 / mi)
Had a course at work tonight, i had to run in this weather. I found a local natrue park at the end of the transpennine trail, exactly 1 mile around it so im very excited about training her at some point.
I admit I got a bit carried away tongiht but it was my favourite run of the year, on what I like to call a Bernard Matthews day..beeeeeeaudiful
Tuesday Mar 22, 2011 #
Note
(rest day)
Another rest day Booo
Bin trialling a new diet with Hatts involving smoothies, protein and fats. Ive put on half a stone and im resting! Fuck! So, having checked the weather forcast whcih is 16 degrees im doing an emergency run and running thurs, my third rest day will be on friday.
Need to re-evaluate the diet. Didnt help that I went and got drunk with my dad tongight, but i've never done that before and it was great- we wre discussing who should be my best man
Bin trialling a new diet with Hatts involving smoothies, protein and fats. Ive put on half a stone and im resting! Fuck! So, having checked the weather forcast whcih is 16 degrees im doing an emergency run and running thurs, my third rest day will be on friday.
Need to re-evaluate the diet. Didnt help that I went and got drunk with my dad tongight, but i've never done that before and it was great- we wre discussing who should be my best man
Monday Mar 21, 2011 #
Note
(rest day)
Why do I always pick the most beautiful days to rest? If ur planning a wedding- ask me if im resting (and no..i wont be resting on my wedding day)
Sunday Mar 20, 2011 #
Event: Reading Half
Note
These are the splits- my official time= 68 boooo!!!
1 00:04:58 1.00 04:58
2 00:05:04 1.00 05:04
3 00:05:21 1.00 05:21- biggest hill i've ever seen
4 00:04:56 1.00 04:56
5 00:04:59 1.00 04:59
6 00:04:55 1.00 04:55
7 00:05:02 1.00 05:02
8 00:05:16 1.00 05:16- the other hill
9 00:05:15 1.00 05:15- tired here
10 00:05:05 1.00 05:05
11 00:05:05 1.00 05:05
12 00:05:21 1.00 05:21- the run into the wind
13 00:05:14 1.00 05:14- the other bit into the wind and then my move to catch
14 00:01:22 0.30 04:34
1 00:04:58 1.00 04:58
2 00:05:04 1.00 05:04
3 00:05:21 1.00 05:21- biggest hill i've ever seen
4 00:04:56 1.00 04:56
5 00:04:59 1.00 04:59
6 00:04:55 1.00 04:55
7 00:05:02 1.00 05:02
8 00:05:16 1.00 05:16- the other hill
9 00:05:15 1.00 05:15- tired here
10 00:05:05 1.00 05:05
11 00:05:05 1.00 05:05
12 00:05:21 1.00 05:21- the run into the wind
13 00:05:14 1.00 05:14- the other bit into the wind and then my move to catch
14 00:01:22 0.30 04:34
9 AM
Easy Running warm up/down 45:00 [1] 5.5 mi (8:11 / mi)
Easy running around the start area gettin more and more pissed off as I noticed that slower people than me had their names instead of race numbers! Jealous!
On the flip side, me and the guy I roomed with by chance booked into the race hotel, so I took the opportunity to hunt down the management team for the race to sort out my number ( they sent me a White zone number wich is a coloured way of saying don't forget your water belt fatty). So, got my elite number and they also said a few peoplenhadnt turned up so they offered to reimburse our room and let us use their allocated room plus buffet! Result.
Having dinner with Phil wicks, dan Robinson and LiZ yelling did however secretly pile on the pressure to run well tho!
On the flip side, me and the guy I roomed with by chance booked into the race hotel, so I took the opportunity to hunt down the management team for the race to sort out my number ( they sent me a White zone number wich is a coloured way of saying don't forget your water belt fatty). So, got my elite number and they also said a few peoplenhadnt turned up so they offered to reimburse our room and let us use their allocated room plus buffet! Result.
Having dinner with Phil wicks, dan Robinson and LiZ yelling did however secretly pile on the pressure to run well tho!
10 AM
Race race 1:07:59 [5] 13.3 mi (5:07 / mi)
So I woke up this morning and did a few sums and worked out that off the back of Trafford I should be aiming for around 6920. I reall wanted to improve my pb though so I decided that with last nights events I was going to toe the line with a smile on my face and take a risk, if I blew up, I tried
I'll put splits up when I get home
I went through 5mile in 2531(pb), 10k in 3139 (2nd fastest 10k), 10mile in 5130 (pb). Then came a long stretch into the wind in a straight line where I was on my own chasing down a pack of 3 but I couldn't get above 525 milling and was getting frustrated as I knew a pb was on and this stretch dictated how significant a pb it would be.
I entered the stadium with a guy called Nick Swinburn, there was a nerve tingling roar which really helped us kick on- as I crossed the line I stopped my wTch at 6759- unfortunately I'll prob lose this in the official results.
I'm really chuffed with the run I ran it aggressively and at times I think I was fairly smart, it was quite blustery so I think on a calmer day I would have been able to say I've done 67 for def. We'll see.
So now it's time for a few days off- just wanna apologise for moaning A lot on here, like everyone I just want it badly- I will try to be more positive. Thank you to all those who were positive when I moaned, it really helps. Looking forward to watching the marathon times!
I'll put splits up when I get home
I went through 5mile in 2531(pb), 10k in 3139 (2nd fastest 10k), 10mile in 5130 (pb). Then came a long stretch into the wind in a straight line where I was on my own chasing down a pack of 3 but I couldn't get above 525 milling and was getting frustrated as I knew a pb was on and this stretch dictated how significant a pb it would be.
I entered the stadium with a guy called Nick Swinburn, there was a nerve tingling roar which really helped us kick on- as I crossed the line I stopped my wTch at 6759- unfortunately I'll prob lose this in the official results.
I'm really chuffed with the run I ran it aggressively and at times I think I was fairly smart, it was quite blustery so I think on a calmer day I would have been able to say I've done 67 for def. We'll see.
So now it's time for a few days off- just wanna apologise for moaning A lot on here, like everyone I just want it badly- I will try to be more positive. Thank you to all those who were positive when I moaned, it really helps. Looking forward to watching the marathon times!
Saturday Mar 19, 2011 #
11 AM
Easy Running 28:45 [1] 4.06 mi (7:05 / mi)
wasy through the parks
Friday Mar 18, 2011 #
Note
(rest day)
Almost switched this to an easy run due to the delicious looking weather but had no kit at work and was massaging after work so kept it as planned, booo!
Looks just as nice tomorrow though whoop!
Bin chatting to a guy I know from waki harriers, 32 minute runner looks like he might have succumed to the charm and might come and bolster the training group on tuesdays which will be ace
Looks just as nice tomorrow though whoop!
Bin chatting to a guy I know from waki harriers, 32 minute runner looks like he might have succumed to the charm and might come and bolster the training group on tuesdays which will be ace
Thursday Mar 17, 2011 #
Note
Figured with all this milage flying around and potentially we will all want to do a marathon out there i would point u toward this if u haven't already seen it. I'm gonna dedicate Reading to it as that should be about 17 miles
Www.runforjapan.com
Www.runforjapan.com
5 PM
Session tempo 33:54 [3] 5.25 mi (6:27 / mi)
ran from work to the disused railway then did 3quarters of a mile at half marathon effort, turned around and did the same back then jogged it back to get picked up by the car pool (we all finish different times on a thurs)
Wednesday Mar 16, 2011 #
Note
I have just noticed this facebook status by a runner called Nick Lees, I thought I would share it as it is the funniest status I have seen in a long while..
To the pond life on a bike who passed me on my run this morning smoking a full on spliff and deliberatley blew it at me, the reason I ran and caught you , kicked you off your bike and slapped you about was simple...Don't f**k with me on my run shithead, screaming your sorry don't wash with me...by the way the swan loved your spliff after I threw it in... Why is it muppets are out so early on my training runs ?...x
To the pond life on a bike who passed me on my run this morning smoking a full on spliff and deliberatley blew it at me, the reason I ran and caught you , kicked you off your bike and slapped you about was simple...Don't f**k with me on my run shithead, screaming your sorry don't wash with me...by the way the swan loved your spliff after I threw it in... Why is it muppets are out so early on my training runs ?...x
12 PM
Core (Kenya) 15 [1]
6 PM
Easy Running 1:01:53 [2] 8.08 mi (7:40 / mi)
played out in eccy woods for a bit and bumped into mrs jenkins amongst the mist, she dropped me fairly soon so I continued to plod and headed to Endcliffe where i continued to plod until 8 miles was up then returned to my car which i ditched there this morning, to find it covered in yogurt or paint or soemthing. Nice one, pesky chavs
ps legs knackered from track!
ps legs knackered from track!
Tuesday Mar 15, 2011 #
6 AM
Easy Running 31:24 [1] 4.04 mi (7:46 / mi)
morning plod early as it was my turn to drive
5 PM
Easy Running warm up/down 56:12 [1] 7.29 mi (7:43 / mi)
Tescos to track plus laps to make it 3.5 miles
6 PM
Session 18:56 [5] 4.0 mi (4:44 / mi)
Wasn't gonna train tonight but legs felt ok yesterday (not as good today) and wanted to train with company. Also I love running in the mist like tonight so decided to go for it and bin the session if I felt shit.
Cracking session, taking it in turns with Tom to lead and in a group with OJ, Fishydick and a guy who rudely I don't know the name of.
Tom's gonna fly this summer
Session was 10(600/90sec200jog with Fishydick slobbering and snotting behind us- not that I don't do that misen!) Had Radar Love and Bon Jovi in my head the whole way round and generally had lots of fun tonight
1.44,1.45,1.46,1.46,1.46,1.45,1.42,1.43,1.45,1.44
4 x 100m hard of jog bend recovery for a happy ending
Cracking session, taking it in turns with Tom to lead and in a group with OJ, Fishydick and a guy who rudely I don't know the name of.
Tom's gonna fly this summer
Session was 10(600/90sec200jog with Fishydick slobbering and snotting behind us- not that I don't do that misen!) Had Radar Love and Bon Jovi in my head the whole way round and generally had lots of fun tonight
1.44,1.45,1.46,1.46,1.46,1.45,1.42,1.43,1.45,1.44
4 x 100m hard of jog bend recovery for a happy ending
Monday Mar 14, 2011 #
6 PM
Easy Running 1:17:52 [3] 11.59 mi (6:43 / mi)
Monday, the longest day at work, always a beautiful day and we never get to sample it, today was no exception. So, I consoled myself with the thought of an ipod induldged semi long run. Got out of the car- ipod battery dead!
In the end it turned into one of my favourite runs in a long while, a very pleasant evening, miles away dreaming about running fast. Top stuff.
Good news today my Dutch friend who I met in Kenya may be coming out to Font Romeu, hes just run 6940 at the CPC Half Marathon so he'll be a good training partner
In the end it turned into one of my favourite runs in a long while, a very pleasant evening, miles away dreaming about running fast. Top stuff.
Good news today my Dutch friend who I met in Kenya may be coming out to Font Romeu, hes just run 6940 at the CPC Half Marathon so he'll be a good training partner
Sunday Mar 13, 2011 #
Event: Trafford 10k
9 AM
Easy Running warm up/down 22:15 [1] 5.1 mi (4:22 / mi)
With team Hallamshire
Race race 31:37 [5] 6.25 mi (5:04 / mi)
So...
I was looking to break 31 today, working from the Lucozade sports race calculator which was bang on in predicting my 5k times/ half marathon times I should be able to achieve 31.06- on a fast course I was hoping this would translate to 30.50 today.
I set off really pissed of to be trapped behind women and a lot of people who had ideas above their station but as I glanced at my garmin realised I was running at 4.58 miling which felt easy and I was delighted so settled in.
I saw that Tom was miles in front and was massivley impressed with his route finding as he set off behind me at the gun! I picked people of constantly and felt confident that as I was winding up the effort I was working through people who had set off hard and probably improving on my 4.58 miling.
Imagine my horro when at mile 3 I saw 5.03 and mile 4 it was 5.06. This totally made no snese and I felt I was constantly putting the tightners on.
I finished the race with a weak finish and ended up with 31.37 as I clocked it, but I think the offical time was slower- I will change that on here accordingly. So although a pb which is always positive, on the whole im a bit disapointed but its something to build on. (4.53, 5.02, 5.03, 5.06, 5.05, 5.13, 71)
On a very positive note there were some cracking performances from a lot fo out team and im genuinely delighted for the lads- great run from tom to almost dip under 32- something im sure he will do on mumerous occasions this year, paul smashed his pb and if he keeps this up his marathon time is gonna be knocking on the door of 2:33. Andy Challenger at Craig FIshwick also had pb runs so all in all a positive day for Hallamshire.
Personally I need to re-evaluate my plan for Reading. I was aiming for sub 68. But on todays run I think 69 is probably more likely. Im not sure whether to go for it or not, but to be honest I think I might
I was looking to break 31 today, working from the Lucozade sports race calculator which was bang on in predicting my 5k times/ half marathon times I should be able to achieve 31.06- on a fast course I was hoping this would translate to 30.50 today.
I set off really pissed of to be trapped behind women and a lot of people who had ideas above their station but as I glanced at my garmin realised I was running at 4.58 miling which felt easy and I was delighted so settled in.
I saw that Tom was miles in front and was massivley impressed with his route finding as he set off behind me at the gun! I picked people of constantly and felt confident that as I was winding up the effort I was working through people who had set off hard and probably improving on my 4.58 miling.
Imagine my horro when at mile 3 I saw 5.03 and mile 4 it was 5.06. This totally made no snese and I felt I was constantly putting the tightners on.
I finished the race with a weak finish and ended up with 31.37 as I clocked it, but I think the offical time was slower- I will change that on here accordingly. So although a pb which is always positive, on the whole im a bit disapointed but its something to build on. (4.53, 5.02, 5.03, 5.06, 5.05, 5.13, 71)
On a very positive note there were some cracking performances from a lot fo out team and im genuinely delighted for the lads- great run from tom to almost dip under 32- something im sure he will do on mumerous occasions this year, paul smashed his pb and if he keeps this up his marathon time is gonna be knocking on the door of 2:33. Andy Challenger at Craig FIshwick also had pb runs so all in all a positive day for Hallamshire.
Personally I need to re-evaluate my plan for Reading. I was aiming for sub 68. But on todays run I think 69 is probably more likely. Im not sure whether to go for it or not, but to be honest I think I might
2 PM
Race 29:47 [1] 4.07 mi (7:19 / mi)
East shakeout in the stunning weather highlight was golden earring "radar love" cominnon the iPod shuffle as a stark reminder that running is awesome ESP. In good weather with good choons/ company
Saturday Mar 12, 2011 #
11 AM
Easy Running 29:30 [1] 4.15 mi (7:06 / mi)
Really easy plod along fulwood road plus strides
Just seen the Trafford 10k entry list oh my word if they all run thats the most stacked road field I've ever seen!
Just seen the Trafford 10k entry list oh my word if they all run thats the most stacked road field I've ever seen!
Friday Mar 11, 2011 #
Note
(rest day)
I've put my proposed race plan up if anyone is interested and woujld like to do similar races.
Obviously its plus or minus the odd race for various reasons
Obviously its plus or minus the odd race for various reasons
Thursday Mar 10, 2011 #
6 AM
Easy Running 38:46 [1] 5.03 mi (7:42 / mi)
A ploderoo with little Sprot to car pool, a beautiful morning, even more so when we saw PaulFs beautiful face in the park
5 PM
Easy Running 34:50 [3] 5.0 mi (6:58 / mi)
blooming wind brrrrr
Wednesday Mar 9, 2011 #
12 PM
Easy Running 30:33 [1] 4.06 mi (7:31 / mi)
felt pretty tired today so runs were all plods
6 PM
Easy Running 1:05:03 [2] 9.0 mi (7:14 / mi)
Again, very tired post work so made like Ploddy McPlodderson and plodded.
Tried out my new flat cap on way i ot work today, think it went down well
Made use of strategically place lamp posts on abbeydale and dids strides in the middle
Tried out my new flat cap on way i ot work today, think it went down well
Made use of strategically place lamp posts on abbeydale and dids strides in the middle
Tuesday Mar 8, 2011 #
Session 16:39 [5] 3.5 mi (4:45 / mi)
3x mile/ 3 mins jog rec @ faster than 10k pace aiming to feel ready to do further 3 reps
4 laps stride straights at 1500 pace, jog bends
4.48, 4.51, 4.51.
Pleased with that, was nervous having not done a sesison for a while- kinda wish I could have done the whole six as I should have on that ill fated Saturday last week!
Great vibe at the track tonight, everyone I looked at seemed to be working hard and running well. Just totally pigged out on Petes pancake fest, feeling full a slightly aroused at his womanly cooking skills
4 laps stride straights at 1500 pace, jog bends
4.48, 4.51, 4.51.
Pleased with that, was nervous having not done a sesison for a while- kinda wish I could have done the whole six as I should have on that ill fated Saturday last week!
Great vibe at the track tonight, everyone I looked at seemed to be working hard and running well. Just totally pigged out on Petes pancake fest, feeling full a slightly aroused at his womanly cooking skills
6 AM
Easy Running 37:30 [1] 5.0 mi (7:30 / mi)
Home to carpool with alap of the parks for good measure
6 PM
Easy Running 55:00 [3] 7.25 mi (7:35 / mi)
Tescos to track and back with Rob and Paul for a bit
Chuntering on about running
Chuntering on about running
Monday Mar 7, 2011 #
Easy Running 49:00 [3] 7.08 mi (6:55 / mi)
Took advantage of the beeeeeautiful day....and ran at night... stupid monday working hours!
Had a lovely day at work and enjoyed every second of the run tonight. ditched car on way home and ran from endcliffe down eccy road up london road long abbey dale and up abbey lane along my favourite hill in Sheff
Cruising along trying to hold back, why cant tonights conditions present at every road race. Strides in park afterwards. Spenmt a lot of the run trying to wokr out who they'd pick for the mens world cross team and whether theyd take a full team- For some reason I've got a nseaky feeling they might take six
My birds in the team btw, found this out when I got back but I assumed she'd be in anyways
Had a lovely day at work and enjoyed every second of the run tonight. ditched car on way home and ran from endcliffe down eccy road up london road long abbey dale and up abbey lane along my favourite hill in Sheff
Cruising along trying to hold back, why cant tonights conditions present at every road race. Strides in park afterwards. Spenmt a lot of the run trying to wokr out who they'd pick for the mens world cross team and whether theyd take a full team- For some reason I've got a nseaky feeling they might take six
My birds in the team btw, found this out when I got back but I assumed she'd be in anyways
Sunday Mar 6, 2011 #
Note
Chatted with Bud about the plans for the next week, he says a further week of easy running is on the menu with a short session on tuesday of 3xmile off 3 mins.
I like to think of running as a relationship with a girl- I think as an analogy it helps explain running (to me) on many levels. One particular aspect of this train of thought is that; I feel that when ur in a relationship you never have a sense of perspective on the whole thing, you think you do but you don't.
You never know if you spend too much time together, you never know deep down whos right in an arguement and if theres a raw animalisic attraction to the other half, you often think the sun shines out of their arse and find it hard to realise that they're just a twat and ur better off without them! This is where your friends and family come in-when u finally decide to lisiten to them.
This is why when I found myself in a pit of fatigue last year I looked for outside help which came in the form of Bud, (and more recently coming on here- and so far my mates have been a big help so thank you :)
So with this in mind the big sexy, leggy blonde that was the Yorkshire vest, high national placing, etc..has been binned and although I normally listen to Bud anyway (but tweak things to include things that have worked in the past) I've now got to really trust him 'cos one session in two weeks is scaring the shit out of me!
Totally wanna smash Trafford and Reading and feel like I'm missing out on my weak area (speed)- but its better to act now and not get in another hole so I'm doing as I'm told.
One way or another this little period is one I will be able to draw a lot from in future years- I hope it helps anyone else who ever finds that they put a lot in and aren't quite getting what they want (whichever way things go)
I like to think of running as a relationship with a girl- I think as an analogy it helps explain running (to me) on many levels. One particular aspect of this train of thought is that; I feel that when ur in a relationship you never have a sense of perspective on the whole thing, you think you do but you don't.
You never know if you spend too much time together, you never know deep down whos right in an arguement and if theres a raw animalisic attraction to the other half, you often think the sun shines out of their arse and find it hard to realise that they're just a twat and ur better off without them! This is where your friends and family come in-when u finally decide to lisiten to them.
This is why when I found myself in a pit of fatigue last year I looked for outside help which came in the form of Bud, (and more recently coming on here- and so far my mates have been a big help so thank you :)
So with this in mind the big sexy, leggy blonde that was the Yorkshire vest, high national placing, etc..has been binned and although I normally listen to Bud anyway (but tweak things to include things that have worked in the past) I've now got to really trust him 'cos one session in two weeks is scaring the shit out of me!
Totally wanna smash Trafford and Reading and feel like I'm missing out on my weak area (speed)- but its better to act now and not get in another hole so I'm doing as I'm told.
One way or another this little period is one I will be able to draw a lot from in future years- I hope it helps anyone else who ever finds that they put a lot in and aren't quite getting what they want (whichever way things go)
2 PM
Easy Running long 1:29:52 [3] 13.53 mi (6:39 / mi)
Took advantage of no Hatti slwoing me down and went to bed at 930 last night and slept /laid in bed until 0930 this morning- I then gave a massage so run was late today. Feel refreshed for the first time in a while
Began the run thinking "oh no" as legs felt achey and tight despite an easy week and a rest day, but as I settled in I really enjoyed it and felt a bit bouncier. Did the run from Beeley into Greno/Wharncliffe woods and headed out on the trans penine trail to Oxsrping.
Today was one of those days where even if running isn't going great, it still feels orgasmic to be out in amazing weather enjoying the stunning country-side we're blessed with- I sometimes feel a bit smug that we get to cover as much ground as we do to see it all!
I planned to do 1 mile of efffort after every 3 miles, one steady, one tempo and the final one at 10k effort. When I got to the 10k effort I decided to bin it as I still don't feel 100% spritely and replaced it with a mile of jogs and strides once the run had finished (I don't count strides in milage)
Steady effort 5.42, steady 5.27
Began the run thinking "oh no" as legs felt achey and tight despite an easy week and a rest day, but as I settled in I really enjoyed it and felt a bit bouncier. Did the run from Beeley into Greno/Wharncliffe woods and headed out on the trans penine trail to Oxsrping.
Today was one of those days where even if running isn't going great, it still feels orgasmic to be out in amazing weather enjoying the stunning country-side we're blessed with- I sometimes feel a bit smug that we get to cover as much ground as we do to see it all!
I planned to do 1 mile of efffort after every 3 miles, one steady, one tempo and the final one at 10k effort. When I got to the 10k effort I decided to bin it as I still don't feel 100% spritely and replaced it with a mile of jogs and strides once the run had finished (I don't count strides in milage)
Steady effort 5.42, steady 5.27
Saturday Mar 5, 2011 #
Note
(rest day)
Rest day watching hatts at the trials, great run. Purdue was untouchable today unfortunately
Didnt get to see the mens as it was 7 hours aince brekkie before we left and I was desperate for food,gutd
Didnt get to see the mens as it was 7 hours aince brekkie before we left and I was desperate for food,gutd
Friday Mar 4, 2011 #
Event: Paris Half Marathon
12 PM
Easy Running 41:24 [1] 6.0 mi (6:54 / mi)
Took my last ever opportunity to take annual leave at lunch time and did an easy 6 plus strides in the middle.
I rotate from Neuro today to outpatients (outpateints are arsey when u ask to take annual leave). Pretty gutted as I've totally loved the last three months in a really interesting area, with an awesome team.
Having said that its been physically very tought work at times, so although outpatients is hectic and mentally tough hoepfully it might give my running a shot in the arm.
Really enjoyed my run today legs felt a bit fresher and it was a lovely day
I rotate from Neuro today to outpatients (outpateints are arsey when u ask to take annual leave). Pretty gutted as I've totally loved the last three months in a really interesting area, with an awesome team.
Having said that its been physically very tought work at times, so although outpatients is hectic and mentally tough hoepfully it might give my running a shot in the arm.
Really enjoyed my run today legs felt a bit fresher and it was a lovely day
5 PM
Steady running 59:34 [3] 8.88 mi (6:42 / mi)
Fun in eccy woods, did 2 miles of easy running then 3 miles of steady state running, not looking at wach but enjoying feeling fast without hurting. Then ran home via fulwood road
loads fun on a nice evening, felt bit more like myself but still need another couple of days.
Taking a rest day tomorrow for two reasons- one I never rest on weekends so might be just what I need, a total day off. Im also driving the WAG down to Brum so she can smash the intercounties- not sure if im gonna watch the mens as it will feel torturous, but would like to cheer friends on- think Ill see how I feel wehn I get there.
Bummer abot backing off is alittel bit of weight gain, but I'm starving!
loads fun on a nice evening, felt bit more like myself but still need another couple of days.
Taking a rest day tomorrow for two reasons- one I never rest on weekends so might be just what I need, a total day off. Im also driving the WAG down to Brum so she can smash the intercounties- not sure if im gonna watch the mens as it will feel torturous, but would like to cheer friends on- think Ill see how I feel wehn I get there.
Bummer abot backing off is alittel bit of weight gain, but I'm starving!
Thursday Mar 3, 2011 #
Easy Running 33:55 [3] 4.8 mi (7:04 / mi)
easy run with hatts and did her "4minute surge" with her as she tapers for her race
Haven't uploaded it but think the 4 min effort was at 5.30 pace along fulwood road
Had no caffeine today which led to a ridiculously heavy nap- woke straightr from the nap to do this run and felt tres lethargic
Haven't uploaded it but think the 4 min effort was at 5.30 pace along fulwood road
Had no caffeine today which led to a ridiculously heavy nap- woke straightr from the nap to do this run and felt tres lethargic
11 AM
Easy Running 58:41 [2] 7.75 mi (7:34 / mi)
Planned to set off easy and "let the run come to me" if feeling good was going to work into it a little.
Unfortunately legs felt achey, sore, heavy and unaccomodating so I just ran to finish.
Ran from home down to Rivellin then nipped back up via Bummers Bend to see what was cooking. Sadly no bummers today; must be the lack of trees and "cold weather"
Unfortunately legs felt achey, sore, heavy and unaccomodating so I just ran to finish.
Ran from home down to Rivellin then nipped back up via Bummers Bend to see what was cooking. Sadly no bummers today; must be the lack of trees and "cold weather"
Wednesday Mar 2, 2011 #
Core (Kenya) 30 [1]
Easy Running 58:50 [2] 8.17 mi (7:12 / mi)
Met Doc Jenkins at the park and ran close to his house with him via Dore, then rang back via abbey lane.
Conversation pace talking about weddings and stag does. Felt knackered after work and tired initially running but it is all uphill, finished feeling like I could do it again
Conversation pace talking about weddings and stag does. Felt knackered after work and tired initially running but it is all uphill, finished feeling like I could do it again
Tuesday Mar 1, 2011 #
12 PM
Stability/balance 30 [3]
Balance, strength and stability exs
6 PM
Accelerun 1:12:34 [4] 10.96 mi (6:37 / mi)
Decided to run from home down to penistone road as a warm up and then do the route we do for the early season club fartleks- towards Beeley woods and back through Middlewood. I love that session its a great club session and the reps are interesting.
The thing I love most is how different people lead different reps depending on their strengths and I'll never forget OJ dropping everyone in the woods the first time I did it.
Any way, i digest. The plan was to never look at my watch and to gradually wind the pace up running to how I feel, trying to get to a decent, but comfortable pace
miles were 6.49(massively downhill), 7.05, 6.39, 6.23, 5.56, 5.46, 5.38, and then a half mile at 5.26 pace, from there did the final hill rep and then jodded it in first mile striding when I felt recovered from the last. (6.40, 7.03, 8.15)
Really enjoyed that, great feeling putting the foot down a bit in a dark Beeley woods with the path lit by the lights of the adjoining factory
The thing I love most is how different people lead different reps depending on their strengths and I'll never forget OJ dropping everyone in the woods the first time I did it.
Any way, i digest. The plan was to never look at my watch and to gradually wind the pace up running to how I feel, trying to get to a decent, but comfortable pace
miles were 6.49(massively downhill), 7.05, 6.39, 6.23, 5.56, 5.46, 5.38, and then a half mile at 5.26 pace, from there did the final hill rep and then jodded it in first mile striding when I felt recovered from the last. (6.40, 7.03, 8.15)
Really enjoyed that, great feeling putting the foot down a bit in a dark Beeley woods with the path lit by the lights of the adjoining factory