Training Log Archive: Thumper

Planned rest day.

Had a massage last night but alas, the magic hands didnt quite work this time and I'm still niggly. Nice to have a day of doing nothing though.

I've done plenty of stretching and icing, so hoping things might improve.

Things are ok for running on, but I can feel my left knee and shin when walking and I think its mainly all coming from a very tight left glut. Just very anxious about it not progressing into anything worse in the coming weeks.

This week is supposedly a 90-95 mile week with next week 80-85. I need to be tough and smart with myself, not chasing these miles if things get any worse, as lower mileage will be better than no mileage.

C • Tough and smart 2

Fast finish long run. Woke up and did loads of stretching and certainly felt like I would be ok to start this.

A nice big Clowne RR/Hallamshire Harriers group assembled and we headed for a clockwise and a clockwise loop of derwent/howden.

I never felt particularly great particularly niggly in the left glut and left calf, but also tightened up at a bout 13 miles generally.

I see this as a good thing as most of my long runs have gone pretty well from that respect to the point where I ended up contemplating whether I should do longer runs more routinely.

The aim was to pick up at 18 miles to a marathon pace effort, so to do this on achey legs was helpful to simulate race day. Gareth Lowe joined myself and Andy for the full distance and he went off infront at a decent clip for the efforts. Andy and I stuck to our effort level and averaged around 5.40 pace although we deliberately tried not to be slaves to pace. Andy again running strong

Glad its done. Last long long run. Last big session wednesday, last big week this week. Its coming!
19 5:40 155 bpm
20 5:51 153 bpm
21 5:41 157 bpm
22 5:40 158 bpm

Woke up with a sore right foot- cant actually belive that! Ok to run on but out of the three troublesome areas- that was most prominent.

Had a nice morning run to Linacre and back and although aware of the left guy.hammy and left calf/shin things were ok.

Bit niggly now I've stopped. Basically these are 2 of my historical weak areas. Im hoping they'll settle with easy running and well spaced out sessions (but also wondering if I need to be doing more sessions).

I am anxious as to whether things will be ok to get my final (long) long run done tomorrow. I hope so.

Easy plod through the parks from Endcliffe following a top afternoon over-induldging (and trying not to sound too injury paranoid) at the Hodgelam BBQ.

Easy pace just to "shakeout" but felt a bit sicky from all the fodder!

Lovely morning plod around holmebrook- jsut a body check after last nights session.

Could have been worse but left calf and hammy niggly

Slow plod on the canal running within the niggles. The protagonists being the left calf and my left glut/hamstring which were all uncomfortably tight.

Hatti very kindly gave the calf a massage this evening, but the glut remains a problem.

Frustratingly I then stood o a toy that had been left out, causing my right foot significant pain.

Ladies and gentlemen, I give you...the final 4 weeks of marathon training...!

IW- Cant remember it. Tight ITB much better but left shit a bit tight

Session of 3 x mile, 3 x 1k, 3 x 400 off 2mins,90s, 75 secs at Holmebrook with Andy C- lovely evening for it and Andy on fire. We took turns at leading reps, I went first and all the faster reps were with Andy's lead.

Good to have in the bank. Legs ok throughout but niggly now. Been stressing about the left leg all day as have this uncomfortable pain on my knee joint line which has progressed over recent weeks. Plenty of icing and stretching now.

Feel like I'm hanging on a bit now, which the race was in a week or 2! Might bare that in mind for the next build up and try just 8 weeks.

4.54, 4.46, 4.52, 2.53, 2.52, 2.51, 65, 63, 66

Forgot to mention I got asked to run for the North at Cardiff 10k. Nice suprise but had to turn it down :( these opportunities never come at a good time!

Nice morning plod around Linacre
Missed the rain and jsut had a pleasant drizzle for company

Left ITB a bit sore and right heel

HFW- felt heavy legged and a bit malco due to ongoing tightness of left ITB.

Decent clip considering. Had a very mild niggle of my left knee for about 2 weeks now, but only when I stretch, its getting noticeably more uncomfortable though.

Generally I am getting a bit twitchy re: the marathon- I just want to get it done now! Getting very paranoid about an injury or illness appearing.

4.5 weeks to go..

IW clipping along nicely. Right foot a bit tight and left IT a little tight

HFW again moving well with slight tightness of right foot and left IT

Right quad feels fine -feeling ok after yesterday- if a little fat from over doing the re-fuelling strategy

Headed to Rochdale for the inaugural HM (and 10k) after an easy week. Not quite as refreshed as I would like but the plan was to get to 13 miles running as though it was a marathon at marathon effort- hoping to get feel like I could almost turn round and do it again.

Some good runners attended including Dave Norman and Nathan Kilcourse who is riding the crest of an ever improving wave of trainin and racing. This suggested the race would pan out ahead of me and Andy c whilst we focused on the task at hand.

The heat was 25deg with 18mph winds- on our warm up we quickly discovered that the course was MUCH hillier than suggested in the race pack spiele. With all these factors suggesting that the time would not be a predictor of marathon target pace the plan was, as ever to run to feel, certainly not worrying about splits.

The gun went- suprising everyone! We quicky settled into what felt like a very pedestrian pace - in fairness- probably our marathon pace- but surprisingly we were in the lead pack of around 10.

The first hill dropped one or two and we quickly caught the tail end of the 10k race which set off 10 mins earlier - not ideal and leading to lots of weaving. Andy and I, as planned, took turns at front to work through the wind and occasionally others would - but I think more in order to take the race lead.

There was lots of water sharing and banter throughout due to the sheer ridiculousness of the obstacles that the preceding 10k and some sections of the course (bollards), threw at us.

Miles 9 and 10 were far too pedestrian and I was getting twitchy. I also felt a bit aggreaved that those not using this as a session were clearly sitting in for the easy win! I looked to Challenger to tell him my thoughts but we were immersed with the pack of now 5- spoiling the element of suprise.

So at 10 miles I went for it and upped the pace to HM- hoping Andy would come alongside as he had at many other instances when I took the work, in order to share it with me. I hoped then I could tell him the plan (of a Chas and Dave 1-2)- he didn't come along which was a concern as it was not a pre-communicated plan- but with the plan set at "run to feel" I cracked on.

Soon Dave Norman joined on my shoulder as did Nathan Kilcourse, Nathan put down the hammer in mile 12 , a move which I covered, then in the final mile Dave took the lead and put in a big sprint from 1/2 mile out- I pushed hard to try and stay but decided that that was as hard as I would go, luckily he looked at me and went backwards- and I scraped the win.

A tough day for a race but luckily only the final 3 miles were particularly hard-the pace of which was flattering as they were downhill with a tailwind. I was really pleased with the fact that miles 1-10 felt like a marathon effort and according to my HR they were, the final 3 went into HM zone . Challenger stuck to his plan and came in in 4th.

We then changed vests before heading straight back onto the course for 2 mins easy and 2 miles Marathon effort with a 3 mile warm down.

Despite the craziness some aspects of the course presented and the lapping of runners which was not really ideal, this was loads of fun. Great banter at a comfortable pace and really fun to be involved in a tactical battle. Not often a runner like myself gets to be involved in such a battle at the front end of a race like that, normally im a few packs down from race leaders where people are concentrating on time. Really enjoyed the tactical game of chicken which unfolded as none of us knew which one of the three would win.

I felt a little twinge in my right quad pre race after the warm up which came from no where- not sure of the significance of it but its still there now (not noticed once whe racing) Need to keep an eye on that.

So...no clue what my target race pace is, BUT I do know what my target feeling of perceived exertion is- and that is much more positive actually, as a target pace could stress me out if not on pace on the day.

Just 5 weeks to go with the biggest sessions and weeks done, just need to keep things sensible

C • Sounds like a pretty succes... 10

Had a lovely father and daughter day in Sheffield (which involved non-stop walking), so was a feeling a bit achey and knackered.

Chuffed to find that I actually felt ok running.

The father daughter day was so that Hatti could head to Wales to race the World up and down Mountain trial, in which she placed fourth and qualified for the team.

So bloody pleased for her ad hope it puts the fire in her belly and restores confidence for her to give 2016 a go.

C • Fantastic 2

Oooof! That was a slog! Rolled out of bed and straight out the door for an "easy" 5 but felt absolutely crap

Hopefully its a combination of feeling dehydrated, it being warm and being fasted on a week where I'm cutting down the food anyway..


Looked at HR half way round and it was pretty high but the average for the run was ok.

Fingers crossed I haven't got a lurgy

Easy plod on the canal + strides

When I set about planning this marathon block, I had quite a lot of resources to utilise but also about 3 years worth of reflection to consider. Throughout my whole 2 years as a cyclist I regularly planned training blocks for XC races and indeed the marathon- drawing on text books, experiences from Kenya and Font Romeu and also from the blogs of other athletes.

There were a number of key areas to consider and each one took a long time to finally decide upon the “right” choice for me.

Personal Considerations:

• Back injury
• Glandular fever
• Shit bio-mechanics
• On feet all day/ 6 miles a day at work


Training Considerations:

• S + C
• Long run length
• Weekly Mileage- and quality.
• Number of sessions per week
• Structure of sessions
• Diet
• Mid-week long runs



S + C

This was a biggy for me. I have always supported my training with lots and S + C. At my peak of training I would be in the gym 5 days a week doing core every day plus circuits, heavy functional weights such as deadlifts, squats etc.. and then more specific stuff using pulleys and machine work.

I feel comfortable saying this now, but I caused myself 2 -3 years off running when in Kenya by performing a particularly poor dead-lift, which resulted in a torn intervertebral disc. Initially, as a physio, I didn’t really want to concede that I did myself a mis-chief by (poorly) practicing what I preach.

It took a long time to actually piece together the jig-saw as the same day this occurred I came down with what was diagnosed by a Kenyan doctor as Dengue Fever. When the symptoms of the ever cleared up I still had raging back and leg pain, which ultimately was the result of bad technique.

After 2 years of cycling (and around 18months of back and leg pain/muscle spasms) I finally dragged myself out of this hole with a carefully devised core strength and injury prevention programme. I was amazed at how well it worked and even more surprised at how quickly the symptoms would return if I let it slip for more than 2 weeks.

But, how to implement in the marathon block? The reason I was even doing deadlift in the first place, ironically, was as part of a regimen to strengthen the hamstrings for that final 6 miles of the marathon. Unfortunately after a good few years of strength training I have finally come to the conclusion that for me, the benefits are outweighed by the risk of injury.

Fitting strength work in to a working lifestyle AND trying to achieve respectable mileage means that there a precious few recovery days and I would basically enter sessions with muscle tightness and soreness- ultimately and regularly resulting in injury. Not to mention the risk of injury by dodgy performance.

So, weights were out. As was core as although I rate it highly it regularly results in tight hip flexors for me due to compensation when my abs fatigue. Another injury risk I couldn’t factor in as I have had numerous problems with my hip flexors over recent months (and in this marathon block).

So...not much left there really! I decided to wait until a few longer session in before commencing the little S + C I had planned. To allow time to get used to the mileage and see how I felt. I had included my injury prevention circuit, which focuses on all of my regular offending weak areas., with some functional balance work. Sadly, this immediately resulted in the return of my adductor niggle as the following morning it became tight, inflamed and caused a relapse of my regular obturator nerve injury.

So…reluctantly S + C didn’t make the cut!

Morning amble round Linacre. Nice

Same as this morning. Nice.
Feeling tired at the moment. I wondered if backing off this week was a bit soft when I chucked it in the plan, but I fee vindicated and ready for a rest

Nice and easy to Linacre and back- nice morning- although lots of orange leaves on the floor giving it a warm autumnal feel.

Things a bit stiff as expected but enjoyed it

Quick plod up from Bakewell to Hassop (with a bit of an add-on) to pick up the car and family. Ready for a few easy days now. Just feeling a bit tired.

After much deliberating, I decided not to start a blogspot type blog. The reasoning for doing one was that i really enjoyed the runners life website and other blogs since and the good ones offer an insight into differing training methods and the way other runners respond to the trials an tribulations. The number of blogs has nose-dived considerably, rather than moaning about it I figured I should just contribute.

I decided against it as, for me, the lure to most of these blogs is that in some way or other, the blogger has achieved something. In Dave Normans case he is a nice guy of running who is slightly less gifted than is brother, but gets the best out of himself and has recorded some brilliant performances over a long period of time.

In a similar vein Cherriman and Steve Way have "over achieved" by simply battering themselves with massive mileage and sessions. I say over-achieved slightly tongue in cheek, as this is only in comparisons to their recorded pbs over the shorter distances- both are clearly very well suited to the marathon (and writing blogs).

My angle, was to document the thought processes behind the training I have set myself for this marathon. Taking into account my shitty injury history and also respecting the fact that I have gone down with chronic fatigue in the past following glandular fever.

I think I might still document it on here anyway for future reference as there were many aspects of the training I decided to omit, but plan to try in a future build up. It would be good to have quick access to it next time I plan a build-up-particularly as many of the aspects of this block I hope to use in the XC season block

C • ...and... 1

Having worked the weekend I was feeling a bit selfish about heading over to meet Andy C for a session tomorrow in Millhouses, as it meant we wouldnt really be able to head out any where for a family day out on my lieu days.

Andy then woke up with a bit of a niggle yesterday and we weren't totally sure as to whether it would be a good idea for him to do a session. As it turns out all is well with him (phew) but I coudln't stop thinking about the convenience of getting my session done this morning, so again, selfishly I headed out and got it done this morning whilst Sophie spent some time with the gran parents.

I like doing my sessions with Andy as it makes this whole marathon adventure have a team feel, I cant wait for the weekend as a whole when it finally arrives. But at the same time i feel like the worlds shittest dad at times. Its such a balancing act!

Anyway, on a cooler morning, despite feeling a bit tired, i headed to holmebrook. I was chuffed to note that I had zero niggles for the first time in about a month on my warm up.

I cracked on with the planned session of 15 mins "marathon effort"/2mins, then 8 x 400/1min, a further 2mins recovery before repeating it all.
The session went really well, barring a hairy moment where my heart rate monitor fell down and nearly tripped me up - but this is a great sign as I have noticeably dropped weight in recent weeks- just need to keep it like that now!

The marathon effort paces were flattering , due to the short nature of them, but the session as a whole was still a pretty good session, I was pleased with it.

I cant help but feel that by not doing the mileage and indeed some of the sessions- including the 26 mile at a decent clip that Cherriman et al seem to thrive on and indeed the 24,18,12,8,6,3, session that Andy C did recently- (not to mention some of the paces I am training at)- I'm not quite going to go into this marathon in a shape that will see me come out with a particularly great marathon.

But I am DEFINITELY in the shape of my life. No doubt about that. So whatever happens, I need to take confidence that some of my goals over other distances are quite possibly achievable- I jsut need to work out which aspects of this particular cycle I need to take with me into a 10k/5k/XC/HM training block.

I think I have a good idea already of which bits are "keepers". (And plenty of ideas as to what I want to try for the next marathon)

15min 5.23 pace 154 HR
400s 71, 69, 68, 69, 68, 68, 68, 68
15min 5.13 160 HR
400s 67, 67, 66, 68, 68, 67, 67, 66

Ready for it. Adductor niggle felt ok on waking- better than yesterday morning- think it will thank me for a day off.

Need to start cutting back to lose some weight from this week- sad times

My leg was a bit niggly last night with a post long run niggle. Its essentially quite an acute soreness in my adductor (again). I can't seem to re-produce it with anything but prodding it, so I think it s a little tear of the fascia.

Anyways, I decided to try a run on it. Just headed through the fields from the village so i could have eggs on toast for brekkie before heading to work (with recovery in mind).

Things were manageable but it was noticeably sore for a good few hours after

The leg was sore for much of the day. I had it in my mind that if things were sore on my warm up to the planned session i would can it and just run easy.

As it was things did improve as the day wore on and the warm up presented only a mild pain towards the end as I neared Holmebrook lake

So I chucked on my flats and started it. The goal of this session was always just to cruise 12 x 400, not chasing times but just a controlled delve into 5k pace.

I could feel it progressively throughout the session, but never felt in any danger so I completed it, but just focused on cruising the session. Pretty pleased with the paces considering. Things a bit sore now but a rest day and an easy day should hopefully get me to wednesdays session feeling ok

72, 71, 71, 69, 71, 73, 71, 72, 70, 71, 71, 70

Clunky plod, looked a little bit like I'd been violated.

Quite a few niggles, including left adductor, hamstring, quad and soleus!

More uncomfortable running after work. Down along the canal. On the road section a car full of lads stopped to give me some shit for wearing a pink vest, I wouldn't have laughed it off but I actually thought they were gonna get out and go for me at one point!

Feeling a bit of a wuss being so niggly after an easy long run, particularly as Cherriman today did a 2.35 marathon as training.

Got to stick to the plan but can't help wonder if I should be taking more risks (then remembering I'm teetering on the edge as it is!)

I did have s hort sharp 400s session planned for tomorrow, but wil have to see how things feel in the morning

Oooof. Glad thats done. Stretched a lot last night and went to bed a bit paranoid I'd over done it, my glut was quite sore. I woke up this morning and it was really sore.

I was a bit anxious as I'd agreed to meet Paul F for a man date in Sheff for Sushi so needed to be at Fairholmes for 9ish. Luckily Sophie woke me up at the crack of dawn so I spent a fair bit of time getting things moving and stretched.

The first mile I was niggly particularly in my left glut, but I soon settled into a rhythm and quickly realised that this wasn't going to be a bad run, what a relief! I felt shite yesterday! I just got into a decent day dream and enjoyed the first cool run in a while.

My half way point was the fairholmes round about where I had stashed a drink, I took a swig and turned around to do lap 2, sadly the weather deteriorated and I got completely soaked. My pace naturally increased a bit to keep warm and also just to get to the finish...however I then remembered this was a time run of 2 hours 30..! Oh well!

I used this as a motivation to try and get 23 miles in. Really glad to finish at the end, purely because I was so cold and wet, but I was pleased with the pace, how I felt and not needing a gel.

Half way now. 3 more hard weeks 3 more long runs..

Into work. Woke up feeling stiff and sore but this run felt better than anticipated. Feeling ok running but pace is slow and starting to feel slightly tired. Ready for an easy one next week.

Left quad continues to be sore and have an issue around my fibular head.

HFW- expected to get soaked but lucked out.

Again, expected more pain on this run than materialised but do feel stiff now.

Feeling bouncy but pace a bit shit. HR pretty low but wouldn't have liked to push any more.

Biggest long run planned tomorrow. I'm working this weekend so took the day off. Solo in a torrential downpour is not something I'm looking forward to.

Need a treat to look forward to afterwards. Just priced up a Wasabisabi takeaway but its far too expensive...I wonder what I'll end up shooting for...

C • Sushi 10

Easy plod around Linacre. Gorgeous morning, but right quad being a twat

No obvious niggles developed as the day wore on, but wasn't sure how the legs would react to anything a bit quicker, so decided to do my first two miles at 6.50 then 6.40 pace and see if I felt up for an accelerun, if not I'd jsut keep it at 6.40s.

Things felt ok but I was slightly aware of a left ankle niggle. I felt fine CV wise throughout this and the legs although niggly (particularly the left thigh) didnt feel heavy, but at the smae time not particularly spritely.

The final mile was tougher than expected, I always seem to find it tough running quicker stuff on the canal. Maybe it was also becuase, with the indecisive start to the run, i wasn't particularly in "session mode". Pleasing to hit a constant progression, but the OCD within me wishes it was exactly 10 secs from 6.50!
1 6:52 118 bpm
2 6:39 121 bpm
3 6:25 127 bpm
4 6:18 139 bpm
5 6:09 143 bpm
6 5:59 151 bpm
7 5:47 151 bpm
8 5:39 156 bpm
9 5:25 162 bpm
10 5:16 167 bpm

Nice easy plod on a sexy morning.

I was a bit nervous as to how the niggles would present on this run..

The obturator nerve symptoms persist, but are slowly improving and improve dramatically after half a mile. Annoyingly, I have a left achilles niggle, obviously a consequence of doing a big session on a tight calf.

The aim of this week was always supposed to be big mileage but easy running. The theory being that I hope to hit my peak mileage at the middle of the marathon training block (c. 100), but it is also a nod to my reflections which led to many aspects of this training plan.

I often quote the training Bud set me prior two of my best runs, namely the Northern XC and Reading marathon. (Also Dewsbury 10k- but I was self coached then). With Reading and the Northerns, I was smashing my training but racing shit and was very tired. I ran crap at the Yorkshires albeit with a cold and Bud prescribed easy running until the Northerns. I thought he was mad, but listened to him and things came through and I felt fantastic and had a decent run.

After this I started thinking "what if" and smashed my training again, toeing the line at the National feeling shite, I set off very hard and blew up almost immediately. The following Saturday I tried a session of 6x mile/3mins and couldn't break 5.15. Bud then set nearly 4 weeks of easy running. I again followed this nervously, but ended up having probably the best run of my life.

So...the idea behind this week was not to force the training, just get some easy aerobic work in and hopefully re-couperate a little in the process. Again, looking at what other people are doing, I am nervous as it might be stupid/a bit soft. But, it was the first thing i put in the training plan and I'm hoping to stick to it.

I was hoping to run much of these runs at a low end threshold pace and some acceleruns, but with a multitude of niggles, the aim is to get through it, hopefully coming out the other side with less niggles and ready to hit something hard again.

In other news, I've got a tendonitis in my wrist from wafting a bloody BBQ on sat.

Headed for an explore off the 5 pits trail.

Started with trepidation and ran the entire run in fear of aggravating my achilles. No worse, but could feel it throughout

...and relax

Jeees! No body said marathon training would be easy, but up until about 10 days ago things had been so enjoyable and I was starting to think the marathon was definitely for me...then the recurrent injury hit!

The last few days running has been painful and a chore! After yesterdays painful runs I was a a bit nervous about whether todays session was going to tip me over the edge. I woke up early and spent nearly 2 hours doing every mobility exercise/stretch that I could think of.

I got to askern early and did my 4 mile warm up- generally things felt much better but I did feel heavy legged. My left calf did continue to feel tight though which was worrying.

The gun went. No massive hitters in the field but at .5 miles in I found myslef in a bout 7th. Many in front had clearly gone a bit hard. The main aim of this was to run at marathon EFFORT..and not look at the watch too much (or at all, ideally). I glanced down and saw a 5.09 pace and backed off a little.

I did agree that I would pace Dan Page, hopefully to a pb up to 8miles, but he hd gone ahead also. So I just settled into my running and tried to "feel" marathon pace.

It quickly dawned on me that the course was much lumpier than I remembered! One by one people dropped off (including Dan) and I found myself in 4/5 with Simon Wright of Doncaster, chasing a Barnsley, Salford and Donny lad.

I was feeling ok and confident that i could certainly complete the 10 mile segment of my session as planned, but it felt effortful- I couldn't stop thinking about the tired legs, the wind and the heat which was really getting to me.

Simon and I clbed the next hill (where I took a gel at 6 miles-60mins of running) pushed a downhill section (still marathon effort) and caught the Salford kid at about 6.5 miles. At 8 miles, still neck and neck with Simon, turned on the after burners to get up to half marathon pace, which quickly saw me in 2nd place. 1st place was unnatainable so I concentrated on maintaining a marathon effort, even though the pace was dwindling as I had really started to succum to the heat.

I crossed the line in about 55.30- quick hand shakes, got the baps out and headed out for 2 mins easy pace before cracking on for a further 3 miles of marathon effort. The loop I chose took in another hill so the pace was a bit cack but after this it was flat and luckily shaded. The pace wasn't amazing but considering the heat, wind and the legs I'm just pleased I survived. The final HM mile was a half marathon effort to maintain marathon pace,followed by 2 miles easy to finish which were a bit of struggle.

Phew! Its over! I've looked forward to every session so far, but dreaded this one. I've got a good 7 days easy now (albeit looking to get in about 100 miles).

I got a lot out of today. Firstly I took on a lot of water and had no issues with this or my gel, which is encouraging.

Secondly, despite doing many 90-100 miles weeks over the years, I haven't done any prior to this for probably 2-3 years and the bigger weeks are taking their toll. I'm glad I didn't go any bigger when planning, as I wouldn't get through it (its touch and go at the moment!) But I think if I am to realise my potential in the future with the marathon I'm going to have to regularly get some bigger weeks in in other phases of training so that the marathon blocks aren't a shock.

Unfortunately, the longer tempos haven't born fruit to any particularly dazzling performances, which is suggestive that my time goals (which I'm trying to avoid setting) should be relatively modest. Which is good to know, as it is very easy to day-dream about that running career defining run.

But encouragingly, I got my HR bang on throughout the session despite not checking it, so I think I am learning my marathon effort quite well, the pace isn't quite what I quietly hoped but there are loads of things to try next time I train for one... for now I need to just make the startline healthy for this..so I've got my fingers crossed for how I wake up feeling tomorrow!

8 miles M effort 5.36 HR 160
2 miles HM effort 5.19 HR 166
3 miles M effort 5.52 (with a hilly mile) HR 162
1 mile HM 5.44 (bonked) HR 165

So HR wise pleasing, aver. pace wise not terrible all considered. Glads its over though! Just dont know how Way/Cherriman et al do it

Found a perfect loop on mapometer for a 4 mile easy plod

Set off with Hatts around Wintersett (near my folks) she then went off to do threshold whilst I hobbled round very easy.

Hobbled is a bit dramatic. I still maintained form but I have a plethora of niggles making running pretty in enjoyable. For future records I will hite anyone reading this with some detail:

Left glut/hamstring tight, back tight, left calf tight.

All runnable and not getting any worse but tomorrow I am making a rather large session out of askern 10 so I'm a little bit worried about getting through IT unscathed.

If I do then I have a prescheduled 7 days of easy running so hopefully that will give time for things to settle a little. Fingers crossed. Hopefully this will be the only (calculated) risk I will have to take in this trainin block.

A few weeks ago I was paranoid that I hadn't set enough volume or quality- the way I feel currently I feel completely vindicated for a cautious approach!

After some fun at cannon hall I headed back to wintersett for a red hot shakeout.

Deliberately kept it at 7.30 pace and just tried to enjoy the lovely weather. Rammed down there with 2 ice cream vans on duty.

Still niggly but hopefully tomorrow will be r8

Had an early start today so that I could take sophie into nursery, visit tom and Michelle, then head to my parents.

Woke up a bit sore today so literally jogged within the discomfort- HR so low I might have got fitter sitting on the sofa eating a pie

(Always said to myself when cycling that running at this HR will still get me fit seeing as though it was my easy cycling HR and that kept me fitter than expected for running- so I won't lose easy aleep about a few super easy plods)

Energy levels wise i felt totally fine on this run but Niggles-wise it was hellish.

Left quad , hamstring and back all tight and my left calf.

More super easy running tomorrow

Took the morning off in case of feeling crap from last night (both session and sushi).

The middle of the night test where I asses the pain levels in my legs when I go for a tiddle suggested I wouldn't even be running this morning.

Luckily after a quick coffee (and an early start due to a chuntering baby) things felt ok for a run, so I set out with the intention of doing 5 if I felt crap and 10 if I felt ok.

I actually felt pretty bouncy (considering) and enjoyed a nice jaunt up to linacre.

Pretty knackered all day form just 6 hours sleep, headed to Grassmoor and ran along the 5 pits trail.

On the way back I saw something odd moving along the path and quickly realised it was a snake which completely shit me up!

Never seen one in the wild before. But it is so strange, I knew I was going to see one this year, I've been a bit conscious every time I've run in long grass. I've never even considered it before (although I have been bitten by one that I didn't see)

Anyway, suffice to say i didn't do the planned stretch on the grass post run!

C • Cool! 1

Session of 20 mins M pace/2mins, 8(800/1min), 20 min M pace, at Holmbrook park.

As usual Andy and I set up the session on our garmins, unfortunately they quickly became woefully out of sync which led to me having to quickly abandon to go "manual". This along with the fact I left my HR at home was very annoying from a post session (over)analysis point of view.

We headed out and ran side by side for the first tempo. I wasn't feeling amazing but was relieved that after my warm up the leg had settled down (the first mile was horrible in the warm up). I didnt look at the pace at all and jsut ran to feel.

The efforts were more effortful than previous sessions but the volume was larger and neither of us were feeling it (Andy also had a pretty tough session in his legs from Sunday), so we opted for survival. Most reps were agood pace however with one or two anomalies due to dogs and/or fishermen's cars with both doors open taking up the whole path!

The final tempo was interesting as i would like to know my HR. I didnt enjoy it. But it was good form the perspective of I couldn't really be arsed, I felt tired, my niggles had flared and my legs were a bit dead, so it was a useful exercise in replicating the final or so miles of the marathon. I probably pushed into a zone that wasn't marathon pace but I was ultimately pleased with the pace (Although very much aware that this will never be marathon pace).

The warm down was a slog for both of us, but we treated ourselves to all you can eat sushi and a beer, so a just reward. Aside from the 27 degree Rother valley session, this was the toughest session so far.

Paces were:

5.22,
5.00, 5.00, 5.04, 5.02, 5.04, 5.04, 5.08,
5.19

The next few days will not be fun

IW- My i-pod was completely erased (as were all my playlists on i-tunes) after upgrading the soft ware- sad times.

First mile uncomfortable but things picked up.

Have taken anti-inflamms for 48 hours to see if it settles things. Coming off them tomorrow as dont want to do sessions with the pain masked- hoping it will settle the nerve irritation down

HFW- again a shitty first mile but things felt ok once I got going.

Fingers crossed this is a good sign

Walking an issue today

Long run round the resers- 2 laps of Derwent + Howden doing a clockwise and an anti-clockwise lap, with Dan Page

Perfect morning for running and the run literally seemed to last for about 10 minutes. The first mile was excruciating and I almost turned back but after that things became slightly more manageable.

Things have since got worryingly painful. Massage tonight. I think I may have remembered what it was that dramatically and immediately rid me of this injury last time, but having done it all day...I'm not so sure it will disappear os quickly this time!

Despite worrying about it all i enjoyed every second of this run it was lovely.

C • Lesson to be learnt 2

A rendez-vous with the outlaws at Kingsbury Waterpark meant squeezing running in would be a bit tricky- luckily I only wanted to get 70 miles in for the week. Not that the numbers mean anything but essentially a little plod would do it.

Felt a bit sick after a large picnic lunch and a bit achey and slow form last night. Leg sore whenI got home after a cramped 90 mins in the car.

For the Johnsons.. if you haven't been here its a fab place for a kids day out with a fantastic miniature train running on Sundays.

C • Noted. 1