Training Log Archive: Thumper

Much better again but can still feel it. It appears my hypothesis of gland pain was wrong. Still don't know what it was - the day before it happened I did slip on some mud.. But it didn't sppear to be anything major.

Any way- a useful day re-organising the house and introducing sophie to sledging.. Fast icey slopes!

Was planning a VO2 max session on the in laws rower but we decided to leg it early to avoid the sub zero conditions- turned out to be a very good move.

Leg a bit better again but pain still there. The conditons up here certainly aren't conducive to a running return so may do a turbo session tomorrow and hopefully a light jog on new years day or eve. Not entirely sure how to play it.

I have used my time wisely though and devised (yet another) training plan. A few new ideas and a few things dropped. One of these years I'll see one through to completion

Things feeling a little better but still sore today. Have now had a long rest- and feel cometely over all of the varying winter illnesses that our house endured- which is a big plus. Legs feel fresh as a daisy too.

So, with that in mind once the leg is healed hopefully I can embark on a training plan which will reach well into May/June without a break- opening the doors to target new races as "A- races"

I am lucky to even be racing this year and to peak without illness/ injury for the XC would have been very fortunate- regardless of my inner belief that it was "fate" to nail them.

I now have an eye on targeting the great Manchester run- if I can get a number without paying £40. The following week is the "night of the 10000pbs" at Highgate which looked a fantastic event last year and I would like to get involved.

In that month there will also be the yorkshire T&F champs and a BMC. So in an ideal scenario I would train well until then and then drop the mileage for a May peak/race block and then rest before The Berlin buildup. Sounds fab on paper. Let's see what happens.

I also have an eye on doing sheffield Half marathon at threshold similar to what I did in chesterfield- that seemed to hve me a lovely base for some good racing in the weeks Afterwards. The only thing that frustrates me is I would love to have an assault on my HM pb- sadly the Calender doesn't facilitate it.

Lots of things to reflect on from the last few months- a few things went really well in training- but there's a few things I would also like to change.

Looking forward to sitting down and planning it

I think I'm gonna have to admit defeat.

I started 2014 a cyclist and ended it a runner- so it's been a good year. Need to concentrate on spending 2015 running!

Spent much of the day discussing my philosophical/psychological love/hate relationships with the Yorkshires with Hatt. In view of the fact that full non-active recovery of this injury will prob take 2-3 weeks and a return to base fitness + weight we also discussed what my renewed goals would be (seeing as though all the XCs and a March HM would be out)

We mooted Manchester Marathon, but I would quite like to return to the track in the Summer + quite like the idea of Berlin being the debut. By the end of the conversation I had almost decided on just laying a big base for a summer track season...but this would mean no real racing until May.

We then visited my Gran in Hospital, at Christmas (both have been in). On the way home I decided life is too short and we had a chat about when Hatti ran well in Barcelona. It was off little training and what she did was pretty hard, but low volume.

I've banged on about my Yorkshires hoodoo for long enough. The psychology of it is something that I really, really need to come out on top of. Although it seems SO trivial to SO many people, my inability to get in the chuffing Yorkshire team at both Rugby and XC (despite being good enough- in my younger years) since the age of 14 has a larger than you might imagine effect on my character and make-up.

And I want to banish that side of me, the side that is miserable every time i get injured and is generally a bit negative is the side that thinks about running for Yorkshire every day. Once it is done I honestly believe I will be a better person. I know this is deep and twatty, but it is true and its worth putting it in writing.

This year, I have done everything right so far. Im really quite pleased with myself; I've trained smart, recovered from numerous illnesses and managed to run twice within 30 secs of my 10k pb throughout the illness period, despite never running sub 32 at this time of year. Yet still, I find myself injured and unwell (better now) at the business end of the season.

So.. I have decided to roll the dice/stick it all on black/turn a blind eye/hope for the best..and train through this injury.

I will probably regret it, but I need to be on the start line at Light Water Valley. This morning I woke up sore and adamant I wasn't running, but by 2 o clock, it felt better. I went out running at 3 and couldn't feel it at all. Then I stopped, and I could feel it. Possibly a bit of a teninosis...maybe something I can get away with.

The big plus was I d not feel that I had lost too much fitness. Which was surprising as yesterday I felt cack.

So my plan is to run low volume for the next 2 weeks at high intensity, with a decent volume threshold session as soon as possible, threshold runs in between unless evidently tired and then 2-3 taper fast paced sessions.

Run the race as though it is my last and then get on with the rest of the year and forget about it. Either way.

Unless of course I wake up and cannot walk

Couldn't not run on Christmas Day. Not what I had planned but nice to run on a lovely morning.

Couldn't feel the leg at all whilst running (until the final 1/2 mile), but could feel it before and its been annoying all afternoon.

In two minds whether to totally rest or keep in touch with running, by running loops and stopping when I become aware of it.

Anyways, Merry Christmas all!

Was hoping to have a Christmas eve tester run after work but hip has been bothering me all day. Luckily the flu-like symptoms have gone though.

Not sure what to do for the best...cant fit the bike in the car for the Christmas travels (away till Tues). But at the same time want to try and maintain some fitness/ earn some indulgence.

Think I'll try a run tomorrow. Have faffed about with it today but cant really isolate the pain. Could quite easily see myself running and it nor hurting at all then hurting a lot the next day.

Anyways. Aside from the running angst I'm well excited for Sophie's first Christmas!

Rough night last night feeling very virusey. Made it into work today and just felt a bit low grade virusey. Groin continues to hurt, from talking to others the gland pain diagnosis could be about right- would explain a recurrent issue.

Really hope to get running tomorrow. Had a great session of 8 x a mile round one of my favrouite training loops planned for Christmas day, then a day of pigging out and booze..cant see that happening now. We shall see

Was hoping to do 5 miles today but leg still no better. Starting to get a bit pissed off that yet again at this time of year I find myself injured.

Worse still- I feel achey all over as though I'm coming down with something... If my colleague has actually given me their illness I will be raging. I hate this "little trooper" mentality...just stay at home!!

19.00- officially unwell with a virus. And now the leg issue makes sense.. I've had similar anterior thigh pain before of unknown cause. Had a deep massage last night which got rid of the muscle spasm, but not the groin pain..

..and now I remember the last time I had it the exact same happened.. The groin pain appears to be few swollen glands, causing some muscle spasm. I've obviously been fighting this for a few days and the massage appears to have sped it up. Hopefully when the illness clears up, the injury will go- but currently I've got aches and pains all over..

Every year ...! The conclusion? Might be worth not attending the work Christmas fuddle for a start! ...and it wasn't my destiny to come back and finally get in the yorkshire team this year (I really thought it was)

C • Super frustrating 2

Enforced rest day- don't want this to get any worse.

The work colleague who I worked with yesterday who was too unwell to be at work and pissed me off by turning up and spreading their germs rang in sick today

Accepting defeat. This is not one to run through anymore. Grrr. This was to be the key ninety mile week of my build up.

Things just starting to get a little too uncomfortable. Not sure where the hell this came from. I felt fantastic last friday, mildly niggly after those hill sprints then jsut "aware" of the niggle until Wednesday.

In fact the worst thing and the thing that is stopping me running, is the pain on my left hip flexor/ quad.

I might so a session on the bike tonight that I have been wanting to incorporate into my training any way- but I might just completely rest.

6pm

Decided to rest. No point trying to train when things are a bit sore. Have ibuprofened up and done plenty of stretching/ mobility work. Got fingers crossed I can jump back in tomorrow. If not, I'll take the few days rest option. I would still like to incorporate the cycling tabatas, I'm sure they'll be a good addition

Got a great week of training planned next week and I'd really like to see it through. Incidentally, niggles aside yesterday was the first day in a long time that i have felt 100% well in myself...then I went to work today and the two people I was working with were so unwell they shouldn't even have been at work!!

Fingers crossed..

Mildly hungover Tom and I did a run from his to Milhouses and back.

Woke up randomly with a very sore groin, with the hamstring mildly niggling.

It felt fine as soon as we started running however..

C • Any other symptoms? 3

The groin issue was a little worse whilst walking around meadowhall, so ummed and arred about whether to run.

Not sure where it has come from. I have had similar in the past and it has disappeared after a day or two..

..I headed out gingerly and after a few steps it soon became apparent that it felt fine running. So I headed to Linacre and did a lap and came home.

Everything felt fine throughout was I aware of the hamstring/glut niggle on the way back. All of this is around the left hip. Think it stemmed from the hill sprints, which is really strange, as there was no obvious mechanism of injury when I did them. The hammy just felt a bit tight so I immediately stopped.

Very strange.

Plan is to do an easy run tomorrow morning if it feels ok and then a session PM. If theres any issue though I'll jsut do an easy run (or rest)

Hope it goes as the next 3 weeks are key weeks for the XCs and really want to see my plan through

Threshold session of:
20mins/4mins
15mins/3mins
10mins/2mins
5mins

On the (very windy) 5 pits trail. Decent session and just one to "get through" so I didnt go crazy

20 min 3.42 miles 5.51 pace 158 HR
15 min 2.62 miles 5.43 pace 160 HR
10 min 1.8 miles 5.33 pace 158 HR
5 min .93miles 5.23 159 HR

On another note, pre-session I went into work this morning to give my student his final mark. Finally the end of 8 tough weeks. The hospital is a pressure cooker anyway at the minute (we're on black alert- due to winter pressures), with things falling to the physios to try and get people off the wards as quick as possible once the docs have got them medically fit.

As you can imagine, we're not popular if we say someone isn't safe to go home...So it was challenging trying to juggle helping a student with trying to get through a decent workload and its been a bit of an emotional roller-coaster.

I tend to invest a bit too much into students emotionally, as I want to be a decent clinical educator, so it will be a relief to just go back to my normal routine. I'm pleased they went away happy though. Hopefully I will be less knackered and stressed now!

Feeling an bit cack on waking, but not unwell..

Met Andy Heyes at Fairholmes and did a lap of Derwent and Howden.

We put the athletics world to rights from drugs cheats to northern/England/GB team selections. He asked about Telford, which led to me being really negative for a good 10 minutes or so. I really need to find a way to be more positive when talking about my running.

Great run in blustery and drizzly conditions- a 10 mile lap around this loop flies by.

Was just heading out to Shilito for an easy 5 whislt Hatti attended the NCT girls christmas (week3) party. As I set off I got a call from Joe my mate from the NCT posse asking what I was doing whilst they drank prosecco, ate mince pies and slagged us off..

..so he joined me for my run. Nice to show him a lovely route, but he's not been keeping up with the running so I had to keep stopping and waiting and the pace was slow. Very wet and boggy and got a bit cold waiting, but a decent recovery run i guess and nice to catch up with the big guy.

Whilst Andy and I contemplated the seedy world of athletics doping, Joe and I discussed the pros, cons and wether we should have a vasectomy.

It was a day of two runs.

Headed to Hassop station for a long accelerun. (With the dangling carrot of a hassop burger afterwards)
Started at 6.50 and aimed to increase in 5 sec increments

After the long run a few weeks ago and everyone having similar garmin splits I was optimistic that the tunnels wouldnt affect signal too much.

Frustratingly they did and cocked up the OCD nature of the session I love getting back from thee runs to see consistent splits. I would say I certainly nailed the paces if went a little to fast on the tunnel sections (and after) trying to get the garmin pace down- it tended to go up to about 7 min miling in the tunnels, so if any thing I did the run a bit too hard. It never quite rectified so about 4 splits are way under pace.

Good workout though. I'm completely ignoring the HR as after mile 2 it went to 170 and gave me a max readout of 190 which I'll never hit in a million years. Shame as this was a session I was keen to see the hear rate progression on. Batteries now changed to see if that helps.

Really enjoyed that I love acceleration runs, they go so quickly due to the concentration factor. Great burger too.

6.47,6.44,6.39,6.35,6.35,6.33,6.18,6.17,6.09,6.01,6.00,5.52,5.50,5.45,5.35,5.29

Left glut and hamstring sore.

Worked today but have taken the next 4 days off to enjoy some training in daylight..bit of a shame I'm feeling under the weather and worried about this glut but might just have to ask father christmas to pay for more massage this week to get on top of it

If anyone fancies it Andy and i are doing the 10mile Derwent loop on Wednesday at 9am

With an entry for the XC and Telfrod I let the weather decide where I raced this morning. XC being the bad weather option. I woke up relieved to not be ill. But didnt wear my HR in case any high readings scared me.

I really fancied the XC but didnt want to miss out on a fast race. I also wasnt sure whether my hammy could withstand the Kimberworth course and its cambers. As it stood, the overnight ice had cleared so off to Telford I plodded.

I met Mike Burrett for a warm up on the course. A fast downhill start onto a (suprisingly very) muddy section, before jumping on a disused railway line for an out and back. Minus the hill on lap 2, there were 2 laps of the muddy section and railway line.

My first mile was 4.54.I would have hoped for quicker, but it was a very twisty and narrow drop and a bit of a mission in staying upright.

Game on. I settled in. At 2 miles (I try not to do this), but looked at my gamin..5.08..bollocks! I wanted 4.59 at least... Then came the first turn around, after which my legs felt like led and each time I struggled to get going.

We got to 5k and I went through in 1540. No sub 31.. In fact at this point I was already hanging on for dear life. Drop out? This debate rattled on for a while in my head. I rationalised that i would only end up doing tempo to bump the miles up and I had 40 seconds to play with to try and keep under 32. (I also contemplated stopping, jumping in the car and doing the XC, but remembered it started at the same time!)

I kept going at survival pace. A group of 4 passed me, I tucked in behind them. We then hit the out and back trainline section again, which was narrow and had the lead runners opposing us, pushing us to single file. The group slowed and my split said 5.20... Shit!

I saw a gap from the leaders and legged it round the group of four and picked the pace up. We entered the last mile and they came past me with 800 to go. I had nothing and just kept going with a token effort from 400 out.

Pre-race I rationalised that at the dash I had poor training, was ill on the day and for a few weeks before, but now had 4 weeks of consistent training. With that in mind I was hoping for 31.20 or better.

I never felt on terms with the race, in fact I felt shit throughout. So thats two races feeling shit throughout (and slow). So if I am to take a positive; 2 "bad" races have led to 314x runs. I just need to find out what is missing to make a jump.

I think it is mile reps off longer recoveries as Im not handling sustained faster paces.

The splits tell a story.
4.54, 5.08, 5.07, 5.18, 5.22, 5.04, 4.52 (.21)

Things I have learned... even a conservative start is a tough one for me personally to pick up the pace from-today was controlled but I couldn't find any more gears. So at the yorkshires Im going to really have to work my way through and if that doesn't end in the result I want...so be it.

Also, I felt fatigued today when warming up. Last week was my biggest yet, so was a bit of a risk with today in mind, but I need some decent training pre XC.

For the Xc its going to have to be a 2 week taper judging from this.

Finally, my hamstring is now a bit sore :(

Took a detour to run somewhere nice for a shakeout.

Parked at matlock Bath to run along the derwent, been meaning to recce this for a long time as its lovely by the riverside. Did not expect dead ends in both directions, so ended up doing an out and back to Cromford mill

Easy shakeout at my parents, tried to suss out the best route to get to Anglers country park from my parents so that I could run from there on Christmas Day as a warm up for an Anglers session. Drove by car to the bit I was unsure of and set out to Anglers.

Got it totally wrong and ended up running in some shit bits! But got a lap of Anglers in luckily as I was really looking forward to it, I love running there,

Very icy and sloppy. My hamstring is niggling from last night so I binned the planned experimental pre race routine which was to be a fast mile at race pace + strides.

Hoping the hammy is nothing to worry about, it feels fine normally but I'm aware of it when I run, I wonder if its just a little muscle spasm.

Heart rate was alarmingly high considering how I felt, hoping its just a HR monitor malfunction..but doesnt help the illness paranoia I have atm!

Decent nights kip last night, feel a bit bunged up and glandy but not unwell

IW, felt good today

HFW
Stopped off en route on Rutland Road for 6 x 8 secs hill sprints.

Perfect hill but as Chesterfield was at a total standstill I felt a bit self conscious doing it next to traffic!

Should have been 8 but it wa s abit slippy under foor and the "take off" efforts left my hamstring asking questions.

Will build it up.


On Chatsworth road I was coasting along at about 7.10 pace. I gradually caught some guy and as I went passed said "evening mate". He then sprinted about 400m looking over his shoulder.

I hope for his sake he was doing reps because if not he is a pillock.


At my folks tonight and everyone is ill...awesome!

Woke up thick headed and feeling under the weather...went to bed feeling good! Had a single day planned all along luckily. Arrived at work to more poorly bodies..its everywhere!

It never progressed but I felt crap all day. Will see what the next few days bring..

Jogged down to the football stadium and did 10 x 300m off/1min. Tried to angle my start point to avoid the wind but with a 500m loop and 1 min jog rec. I naturally ended up repping into the wind at parts. Ran it comfortably hard.

Times were:
48, 47, 48, 49, 50, 48, 46, 49, 52, 49


Still haven't found my ideal taper. Im contemplating a little experiment this weekend. I dont plan to emulate much of Steve Way's training as it would break me, but I'm interested to see how his fast miles at race pace the day before work out for me... I'll see how good I feel come saturday.

Weather forecast is very windy, which makes me want to do the SYXC. But going to commit to Telford barring a blizzard

Into work, feeling tired and sore (hamstrings and back) form last night which suprised me a little

Tail wind almost made Hady hill bearable

HFW
Bit of a slog, felt tired this afternoon
Head wind the whole way which I tried not to push too hard into, but was surprised with the low heart rate (possibly due to waiting for traffic)

Legs and back still sore

Beautiful morning, lovely white frost and a stunning red sky.

Nice run other than my left calf niggling and worrying me

Well...that was an interesting session.
8 x 1k off 200 jog (75s)

I was expecting much worse weather, but at times the wind was very difficult to run hard into. Hard to analyse the session..

However, I kept expecting Steven Bayton to come past me, he never did. I was much closer to Andy Heyes until the latter reps (than normal-but still miles off), it was the first time I have gone to a session feeling "myself" for a while- I also ended leading the chase pack including Connor after rep 2.

All very positive..

However...Andy has had a horrible virus and not run hard for a long while.
Steven Bayton dropped out early with a cold. The chase pack ALL had a Percy Pud hangover. Connor blew up having run very hard into the wind on the first two reps. The times were disappointing (but I'll blame conditions). Some efforts were slower due to large gusts of wind and often other groups were running 3 a breast in a long chain

So..

I think I will just call it a session in the bank! When the going got tough towards the end I didn't want to leave too much out on the track with one eye on racing this weekend. HR was about right throughout.

Im in two minds what to race this weekend. Telford is a massive trek and to be honest I would love to have a stab at regaining the South Yorkshire XC title and I havent raced much on the mud. But, fast 10ks dont come around too often so if the journey over there is safe weather wise I'm gonna go Telford.

Just need to stay healthy now..Hatti has ANOTHER cold!

3.02, 3.03, 3.04, 3.03, 3.06, 3.03, 3.08, 3.07

Planned rest day

Left calf a bit niggly.


Secretly hoping the weather is snowy at the weekend so I can do the SYXC instead of Telford!

Went to work with the intention of doing core at lunch and getting out of the no core cycle, but ended up working through lunch yet again...2 more weeks then the student finishes!

Long run to pick up the car from town

Dragged my mildly hung over (3 1/2 pints) carcass out of bed at 7 to be greeted with howling winds, dark and driving rain. I would have gone back to bed and waited but I had to be back for 10 to relieve Hatti of baby duties, so she could go train with Rebecca.

Pleasingly the moment I stepped out the weather was pretty lovely with low sun and clear skies- i was over dressed.

Took a muddy and hilly route through Linacre (2 laps of), Holmebrook and then to the car park in town. Where I was greeted with a ticket. I couldn't believe it, totally honest mistake on my part I though you only had to pay Monday to Sat. What a total waste of money!

I drove back, cursing my luck. On arrival at the house Hatti was in bed.. i asked why she wasn't ready to train and she informed me that Rebecca was locked in her house.

It appears that today is going to be one of those days.

Headed over to Holmebrook Park, home of the obnoxious dog walker for 4 x 2 miles XC tempo. Beautiful morning for it.

The fields were very boggy and I felt crap throughout, it was difficult to judge the effort but I deliberately didnt look at my pace or HR through out and ran to feel.

The first 2 reps I was a bit scared about going too hard and having to drop out, the third rep I was a bit of a scaredy cat and the final rep I was hanging on for dear life...so I think I got it about right!

It was one of those sessions with the bogginess that left you thinking you were the worlds worst XC runner. It would have been nice to have company on this particular session to confirm jsut that..!

In all though paces and HR were fairly consistent and I think it will be a good one to have in the legs.

On the warm down I did 5 x 20secs strides and only just managed 4.50 pace such was the fatigue in the legs.

HR was 160 on average,considering how I felt I would have expected higher- but this was probably due to localised fatigue having not run in that kind of terrain for a long time- so it was just what the doctor ordered.

Most of the loop was flat boggy around football pitches with a half mile section including a downhill and gradually increasing uphill section, which left the legs screaming for the final .75 mile.

Weirdly, the park was heaving with dog walkers and they were all super friendly today, must have been the nice weather. Its left me in a good mood anyway!

I may be being paranoid..but think I can feel my sinuses filling up with Sophies cold...

Rep 1 11.25 pace 5.42 HR 156
Rep 2 11.26 pace 5.42 HR 160
Rep 3 11.31 pace 5.45 HR 160
Rep 4 11.32 pace 5.45 HR 160

Pace looks poo-but I'll take it!

Including 5 x 20 secs strides

Hobble into work (well relatively) kept nice form but everything a bit painful.

Nothing major just my back and gluts stiff. I keep finding this after session days- some of it is obviously just post session muscle soreness but I do think a lot of it is to do with my previous back issues.

I really need to get back on my core/injury prevention exercises as they clearly worked wonders for me and got me back on track...I think I need them to keep me on track too.

HFW.

The plan was 9 miles plus 8 hill sprints, but my back was still a bit tight, m left hamstring a little sore and my left calf a little sore. All this and the fact it was baltic and I would get even colder on the recoveries meant that I binned the hill sprints.

The fact that I hated every second of the run due to aches and pains meant I also didnt fart around rounding it up to a 9 miles.

2 more weeks of the student then I get to reclaim my lunch breaks, feel a little less tired and stressed and get my exercises done!

Incidentally Sophie has illness #6 since joining nursery, shes not a happy bunny...so I've got that to look forward to

Calf a bit tight and feeling a little tight and beaten up so took it easy and didnt do as much (by half a mile- not biggy I know)
I've started to fall in to the trap of day dreaming about my goals (and achieving them). Dangerous.

Session of
1 mile tempo/2mins
4(200/jog back)
2(400/jog back)
800/jog back
2(400/jog back)
4(200/jog back)
1 mile/tempo/2mins

Session at holmebrook post dentists. I was quite pleased with how I attacked this session, working hard throughout- bit disappointed when comparing it to the last time I did it to see that times were similar. But considering the added on mile tempo reps and the fact that I was nodding off in the waiting room, I think it was a good session

Miles 5.17, 5.09
200s 34,35,33,35
400s 75,74
8002.29
400s 73, 74
200s 32,35,34,34

Bit tired from last nights big session- but this was always the plan and felt ok by the end of the day (if a little gutted I couldnt run in the beautiful daylight)

A nice easy 12 ish miles on the canal with the head torch.

Contemplated 15-30 mins at low end threshold but a little tired from a stressful week + track and calves a bit tight, so just got round

Morning plod.
Felt easy, so was surprised at the HR.
Did feel a little peaky and was a bit downhearted at yet another illness from nursery.

As the morning drew on at work I then remembered that whilst decorating the tree Hatti prepared me a glass of mulled wine the size of my head, so hopefully it was just a hangover

Spent most of the day on the toilet worrying about this session. After all the fighting talk I didnt want to blow up with it being such a big session.

Chatted to Andy C pre-session and we agreed to shoot for 72s lapping and wind it up. We hit the first lap in 69. It felt ok, so we kept it at that...(garmin disagrees) We generally kept the lapping at 69-71.

As people started to drop off I started to notice the fatigue, so used my recent "show some bollocks" entry to motivate a big last effort it worked and I just about maintained pace.

Frustratingly couldn't work with or take reps for Steve Bayton and spent the session hanging on his coat tails. I'm beginning to get a bit paranoid he's gonna think I'm just sitting in on him.

Worse still, he is going for the Yorkshire Champs...which already puts me 1 place down...!

Hope the planned big December materialises without a hitch as I'm feeling motivated and fired up now. Decided on the way home to take a big risk at Telford and hurt myself, will be a good opportunity to see what I'm made of

Left calf tight from going over on it twice last week and a little tired after a late night Saturday and Sundays long run.

Got a decent weeks training planned and got fingers crossed for a big December