Training Log Archive: ThumperIn the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
2 PM
Running tempo 10:44 [3] 1.9 mi (5:39 / mi)
2 x 5 mins/1min rec. at marathon pace on the track. Some bright spark put a marquee on the inside of the track and the track was partially blocked off, so I went behind it
5.36 and 5.33 pace
Post race Andy and I did 4 x 400 (stopping and starting at each barrier (so jsut under)
68, 67, 66, 66
5.36 and 5.33 pace
Post race Andy and I did 4 x 400 (stopping and starting at each barrier (so jsut under)
68, 67, 66, 66
Running warm up/down 34:00 [3] 4.6 mi (7:23 / mi)
3 PM
Running race 16:45 [5] 3.0 mi (5:35 / mi)
ahr:171
National XC relays.
Decided to just try and get round as efficiently as possible- I couldn't have gone any harder today, but couldn't push into the pain- just missing that kind of training.
But as things go I'm happy with the run and love the relays.
Glut remains an issue but was better for a rest day. Feeling a bit fat atm.. need a full week of training nxt week...
Decided to just try and get round as efficiently as possible- I couldn't have gone any harder today, but couldn't push into the pain- just missing that kind of training.
But as things go I'm happy with the run and love the relays.
Glut remains an issue but was better for a rest day. Feeling a bit fat atm.. need a full week of training nxt week...
Friday Oct 30, 2015 #
Note
Had planned a morning run today (2 5milers).
But Sophie was op in the night, my glut and knee are sore and its pissing it down..
Feeling extremely tired atm. I guess its just getting the body back into the routine. Gonna have to ease into it and not think too hard about goals just yet.
But Sophie was op in the night, my glut and knee are sore and its pissing it down..
Feeling extremely tired atm. I guess its just getting the body back into the routine. Gonna have to ease into it and not think too hard about goals just yet.
Note
(rest day)
Opted for a rest day. Left work in my running kit, but my glut was niggly and I just feel tired. Quite conceivable that it is marathon related. But in all honesty I invested a lot of emotional energy and time into the interview prep as I was batting out of my league..and as it was successful work is tough atm (although I'm delighted to be in this position.)
We are also having a complete nightmare with the extension on our house and we've had bad news relating to my dads health...all considerable factors in feeling knackered. Worth documenting for future reflection-but in no means looking for sympathy!
So..I just need to keep consistent and do what I can. I just dont see the point in running when tired and on the edge of an injury in relation to the glut. But the lack of exciting routes does make the decision easier.
Nothing wrong with a bit of down time.
We are also having a complete nightmare with the extension on our house and we've had bad news relating to my dads health...all considerable factors in feeling knackered. Worth documenting for future reflection-but in no means looking for sympathy!
So..I just need to keep consistent and do what I can. I just dont see the point in running when tired and on the edge of an injury in relation to the glut. But the lack of exciting routes does make the decision easier.
Nothing wrong with a bit of down time.
Thursday Oct 29, 2015 #
Running tempo 29:17 [5] 5.0 mi (5:51 / mi)
ahr:155
Session of 4 miles threshold effort then 4 x 400.
Trying out a dark nights loop near me, it will do the job but I'm not really excited about winter training.
Managed to get the ave HR spot on but my pace wasnt great, neither were the 400s.
I'm not going to read too much into it though as I feel knackered atm and my thursday night mantra is "get through it, without getting knackered" or, "seduce it, don't rape it"
4 miles @ 6.30 pace
400 5.03, 5.04, 5.04 and 5.12
Trying out a dark nights loop near me, it will do the job but I'm not really excited about winter training.
Managed to get the ave HR spot on but my pace wasnt great, neither were the 400s.
I'm not going to read too much into it though as I feel knackered atm and my thursday night mantra is "get through it, without getting knackered" or, "seduce it, don't rape it"
4 miles @ 6.30 pace
400 5.03, 5.04, 5.04 and 5.12
Note
Binned the morning run again as I felt tired and left glut, right knee niggly
5 PM
Running warm up/down 33:00 [3] 4.5 mi (7:20 / mi)
Wednesday Oct 28, 2015 #
5 PM
Running 1:13:30 [3] 10.4 mi (7:04 / mi)
ahr:137
Binned the morning run as my glut felt sore and I felt knackered.
Ran the winter loop home and scoped a few dark night venues en route.
Psychologically struggling to get excited about winter training, I love my summer loops and training venues
Ran the winter loop home and scoped a few dark night venues en route.
Psychologically struggling to get excited about winter training, I love my summer loops and training venues
Tuesday Oct 27, 2015 #
7 AM
Running 31:10 [3] 4.45 mi (7:00 / mi)
ahr:142
Brilliant morning run around Lincare. Misty and drizzly with autumnal leaves. My absolute favourite running conditions.
6 PM
Running intervals 25:07 [5] 5.0 mi (5:01 / mi)
ahr:167
5 x mile/60-65 secs.
Just trying to get through a week of "normal" training so didnt go crazy in this session- if I'm honest I was on my comfortable limit during this- corroborated by my HR.
Pleasingly my glut felt a lot better (but still restrictively tight).
Hate being unfit- but as far as things go I've been much more unfit at week 3 of a build up. Most disappointing is, it was probably the most still night i've ever known at woodbourn!
Im looking for a mantra of consistency is better than injury in this build up. I want to get to races trained but niggle free and fresh. It'll be interesting to see how it pans out.
2 sessions per week + threshold is the plan.
Just trying to get through a week of "normal" training so didnt go crazy in this session- if I'm honest I was on my comfortable limit during this- corroborated by my HR.
Pleasingly my glut felt a lot better (but still restrictively tight).
Hate being unfit- but as far as things go I've been much more unfit at week 3 of a build up. Most disappointing is, it was probably the most still night i've ever known at woodbourn!
Im looking for a mantra of consistency is better than injury in this build up. I want to get to races trained but niggle free and fresh. It'll be interesting to see how it pans out.
2 sessions per week + threshold is the plan.
Running 30:00 [3] 4.1 mi (7:19 / mi)
Monday Oct 26, 2015 #
Note
(rest day)
Tired today.
Left Glut sore and Right knee sore.
Entered Cardiff Half, which is exciting and have set my 2016 goals (also exciting).
Although part of me wonders if Berlin part II is the wisest choice.
It was between that or targeting the mountain running followed by Abbey Dash. Cant miss out on a mass Hallamshire assault on Berlin though..
Left Glut sore and Right knee sore.
Entered Cardiff Half, which is exciting and have set my 2016 goals (also exciting).
Although part of me wonders if Berlin part II is the wisest choice.
It was between that or targeting the mountain running followed by Abbey Dash. Cant miss out on a mass Hallamshire assault on Berlin though..
Sunday Oct 25, 2015 #
10 AM
Running 1:28:43 [3] 13.0 mi (6:49 / mi)
ahr:140
Nice social round Clumber with my mate Charlie- stunning autumnal day.
Glut remains niggly and had a bit of anterior knee pain
Hoping to get proper training started this week but the glut is a significant worry. Just hopeful that strength work will sort it out
Glut remains niggly and had a bit of anterior knee pain
Hoping to get proper training started this week but the glut is a significant worry. Just hopeful that strength work will sort it out
Saturday Oct 24, 2015 #
8 AM
Running 30:12 [3] 4.0 mi (7:33 / mi)
Extremely hung over run form Andy Ts house- felt horrific. Went to pick car up from the night before
10 AM
Running 1:01:45 [3] 8.6 mi (7:11 / mi)
Head torch around linacre.
Shit myself a bit about getting raped.. not sure its a viable solution
Shit myself a bit about getting raped.. not sure its a viable solution
Friday Oct 23, 2015 #
11 AM
Running intervals 30:00 [5] 6.0 mi (5:00 / mi)
ahr:163
Session of 5mins marathon effort 10 x 2mins/75s 5 mins marathon.
Hungover and feeling unfit for this and wanted to stop at rep 3, but pleased to grind it out.
Lots of work to do to get fit but have a lot of stress lifted now. Just need to sort my glut out, not really sure how to manage it. It got no worse during this session however.
5.13, 4.45, 4.45, 4.48, 4.50, 4.55, 4.56, 4.57, 4.52, 4.52, 4.56, 5.15
Hungover and feeling unfit for this and wanted to stop at rep 3, but pleased to grind it out.
Lots of work to do to get fit but have a lot of stress lifted now. Just need to sort my glut out, not really sure how to manage it. It got no worse during this session however.
5.13, 4.45, 4.45, 4.48, 4.50, 4.55, 4.56, 4.57, 4.52, 4.52, 4.56, 5.15
Thursday Oct 22, 2015 #
Note
Glut still niggly but feeling better in myself.
Planned a little plod after work and the evening was stunning- unfortunately there was an accident on the motorway which left Chesterfield in a standstill. So I went for 2 pints instead.
Had the interview today and got my dream job, on cloud 9. Just need to get back running now as I'm starting to miss the routine
Planned a little plod after work and the evening was stunning- unfortunately there was an accident on the motorway which left Chesterfield in a standstill. So I went for 2 pints instead.
Had the interview today and got my dream job, on cloud 9. Just need to get back running now as I'm starting to miss the routine
Wednesday Oct 21, 2015 #
Note
(rest day)
Made my hip a bit worse with stretching last night and felt really under the weather-so going to leave running until after the interview.
Fingers crossed re: the hip-really want to get cracking with training!
Fingers crossed re: the hip-really want to get cracking with training!
Tuesday Oct 20, 2015 #
6 PM
Running intervals 18:36 [5] 4.0 mi (4:39 / mi)
ahr:162
Cold getting worse and glut not great so just "got round" tonight.
15x400/60.
reps between 68-70.
Got home to an e mails saying I have to pay if I wanna run Cardiff Half.
I wouldnt mind but 55 quid is a shit load
15x400/60.
reps between 68-70.
Got home to an e mails saying I have to pay if I wanna run Cardiff Half.
I wouldnt mind but 55 quid is a shit load
Running warm up/down 36:20 [3] 5.0 mi (7:16 / mi)
Monday Oct 19, 2015 #
Note
(rest day)
Planned.
Glut still sore- cold still wank.
Happy days!
Glut still sore- cold still wank.
Happy days!
Sunday Oct 18, 2015 #
Note
I probably will never break this hoodoo...but I will try
7 AM
Running 37:00 [3] 5.15 mi (7:11 / mi)
ahr:142
IW-
Dark and damp, but pleasant- probs a layer too many.
Left glut continues to gripe
Dark and damp, but pleasant- probs a layer too many.
Left glut continues to gripe
4 PM
Running 1:03:45 [3] 9.15 mi (6:58 / mi)
ahr:136
HFW-shattered from burning the candle a bit with work and fighting this lurgy.
Glut also v. sore- but managed to enjoy the run.
In other news I used my vouchers for Askern to purchase some blue racing shorts. I plan to compliment them with a Yorkshire vest. I WILL break this hoodoo!
Glut also v. sore- but managed to enjoy the run.
In other news I used my vouchers for Askern to purchase some blue racing shorts. I plan to compliment them with a Yorkshire vest. I WILL break this hoodoo!
Saturday Oct 17, 2015 #
5 PM
Running hills 1:04:19 [5] 9.5 mi (6:46 / mi)
ahr:149
Still felt shit but no worse and needed some exercise to break up the work/revision routine.
Binned the run into work.
8 x 3 mins on laods road/90s
Cruised it rather than smashing it, which actually yielded better times than ive done before.
Left glut continues to niggle me though and adductor sore this evening.
Binned the run into work.
8 x 3 mins on laods road/90s
Cruised it rather than smashing it, which actually yielded better times than ive done before.
Left glut continues to niggle me though and adductor sore this evening.
Friday Oct 16, 2015 #
Note
(rest day)
Very keen to get a session in today, but I appear to be fighting this nasty bug that many of my colleagues have (appears to be flu).
Luckily atm I am feeling much better than them but definately feel tired and under the weather. I decided not to force it and tak another day off.
Hopefully tomorrow I'll feel upto a session or something. At least its giving me time to finish my presentation.
Luckily atm I am feeling much better than them but definately feel tired and under the weather. I decided not to force it and tak another day off.
Hopefully tomorrow I'll feel upto a session or something. At least its giving me time to finish my presentation.
Thursday Oct 15, 2015 #
Note
(rest day)
Feeling a bit under the weather and most of my team at work are unwell- so decided to rest.
Left hamstring and glut also niggly
Left hamstring and glut also niggly
Wednesday Oct 14, 2015 #
7 AM
Running 35:35 [3] 5.0 mi (7:07 / mi)
5 PM
Running 33:55 [3] 5.0 mi (6:47 / mi)
Tuesday Oct 13, 2015 #
7 AM
Running 27:30 [3] 4.0 mi (6:53 / mi)
5 PM
Running 24:51 [3] 5.0 mi (4:58 / mi)
Track 5 x mile off around 70s.
Long way off (a talented) front pack, but actually pretty surprised at the pace and pleased with it.
Stupidly fast first mile.
4.50
4.57
5.00
5.02
5.02
Long way off (a talented) front pack, but actually pretty surprised at the pace and pleased with it.
Stupidly fast first mile.
4.50
4.57
5.00
5.02
5.02
Running warm up/down 28:00 [3] 4.0 mi (7:00 / mi)
Sunday Oct 11, 2015 #
Running 46:20 [3] 7.0 mi (6:37 / mi)
Saturday Oct 10, 2015 #
Running 16:37 [3] 3.0 mi (5:32 / mi)
Buds Bash- had to run. Set off thinking it was 6min milling- it wasn't
Friday Oct 9, 2015 #
Running 28:00 [3] 4.0 mi (7:00 / mi)
Gluts sore
Wednesday Oct 7, 2015 #
Running 28:17 [3] 4.0 mi (7:04 / mi)
Too soon
Sunday Oct 4, 2015 #
10 AM
Running 30:30 [3] 4.1 mi (7:26 / mi)
Did an easy one with tom to pick up his car. Initially felt pretty good but my calves both tightened up quickly and it wasn't the most fun I've had running. Needed to have a run on my birthday with it being such a nice day.
Not sure when I'll run again- need to be smart- felt great energy wise. Very keen to get goin again though
Not sure when I'll run again- need to be smart- felt great energy wise. Very keen to get goin again though
Saturday Oct 3, 2015 #
Note
(rest day)
Twitching to run today. But talked myself out of it. Felt extremely tired yesterday but much better today. Heel is much better today although I can feel it a bit.
Have set my next phase of training and goals. I've decided to maintain 1 or 2 elements of the marathon training block and a few things from lessons I've learned from the past year.
So, out goes 3 sessions a week in favour of 2 plus a threshold run on thurs with some short fast efforts. Something I am a little anxious about- but it did me no harm re: my 5k pb.
Once every 4 weeks cycle I'll do a bigger week with a decent length long run (capping at 20 miles) + a marathon efforts long run.
In view of the fact everything always goes tits up in January, I'm going to try not really racing much until then-but I will sharpen up with Ribble Valley.
I'm also keeping the marathon pace/fast efforts sandwich sessions- but will gradually try to translate them to HM pace.
So.. race plan is
?Graves SYXCL
National XC Relays
Abbey Dash
?Percy Pud
Ribble Valley
Yorkshires
Northerns
National
Trafford 10k/Intercounties
Cardiff HM
Rest
Have set my next phase of training and goals. I've decided to maintain 1 or 2 elements of the marathon training block and a few things from lessons I've learned from the past year.
So, out goes 3 sessions a week in favour of 2 plus a threshold run on thurs with some short fast efforts. Something I am a little anxious about- but it did me no harm re: my 5k pb.
Once every 4 weeks cycle I'll do a bigger week with a decent length long run (capping at 20 miles) + a marathon efforts long run.
In view of the fact everything always goes tits up in January, I'm going to try not really racing much until then-but I will sharpen up with Ribble Valley.
I'm also keeping the marathon pace/fast efforts sandwich sessions- but will gradually try to translate them to HM pace.
So.. race plan is
?Graves SYXCL
National XC Relays
Abbey Dash
?Percy Pud
Ribble Valley
Yorkshires
Northerns
National
Trafford 10k/Intercounties
Cardiff HM
Rest
Friday Oct 2, 2015 #
Note
(rest day)
Tired and heel sore but what a morning for running! Twitching to get back
Thursday Oct 1, 2015 #
Note
(rest day)
A bit tired yesterday from being back at work. But im missing running now. I couldn't run if I wanted however as my heel is still very sore.
I'm not going to rush the return to running but I am lookin forward to it
I'm not going to rush the return to running but I am lookin forward to it