Training Log Archive: ThumperIn the 31 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
7 AM
Running warm up/down 42:00 [3] 6.0 mi (7:00 / mi)
8 AM
Running tempo 26:44 [5] 5.5 mi (4:52 / mi)
ahr:154
Put some annual leave in and did a session pre work. Favourite venue, as the sune rose on a lovely morning. Really enjoyed it.
Times were really pleasing, but I wont get too excited considering how the last race went!!
10 mins XC race effort tempo/90secs 4 x the short hill, 10mins tempo, 4 x 400/5 secs
10 mins- 4.55 pace
Hills 37, 37, 37, 36
10 mins- 4.51
400s- 63, 64, 64, 66
Times were really pleasing, but I wont get too excited considering how the last race went!!
10 mins XC race effort tempo/90secs 4 x the short hill, 10mins tempo, 4 x 400/5 secs
10 mins- 4.55 pace
Hills 37, 37, 37, 36
10 mins- 4.51
400s- 63, 64, 64, 66
5 PM
Running 31:42 [3] 4.5 mi (7:03 / mi)
ahr:123
Easy one with Tom pre Christmas beers.
Through Millhouses in pitchblack with my head torch.
We arrived at the skate park to witness a young child fall and hurt himself whilst skating (in pitch-black) with his dad looking on, bemused and perplexed as to how this could have happened. Quite a mystery. Pillock.
Through Millhouses in pitchblack with my head torch.
We arrived at the skate park to witness a young child fall and hurt himself whilst skating (in pitch-black) with his dad looking on, bemused and perplexed as to how this could have happened. Quite a mystery. Pillock.
Wednesday Dec 30, 2015 #
Note
(rest day)
Planned but also ideal due to the turd weather + the fact that I felt schamoooed today, god knows why.
Also left my lunch at home, so was starving as the sarnie I bought wasn't particularly nutritious.
Also left my lunch at home, so was starving as the sarnie I bought wasn't particularly nutritious.
Tuesday Dec 29, 2015 #
7 AM
Running 36:29 [3] 5.15 mi (7:05 / mi)
ahr:126
IW- feeling pretty good, certainly better than the past week.
My shin was a bit of a worry yesterday afternoon but it feels a bit better after a massage.
HR improving.
After a week of over sleeping, my first day back at work was ruined by having 4 hours sleep due to painfully itchy bollocks. They're in bits from sleepy scratching.
Women don't know they're fucking born.
My shin was a bit of a worry yesterday afternoon but it feels a bit better after a massage.
HR improving.
After a week of over sleeping, my first day back at work was ruined by having 4 hours sleep due to painfully itchy bollocks. They're in bits from sleepy scratching.
Women don't know they're fucking born.
5 PM
Running 56:33 [3] 8.85 mi (6:23 / mi)
ahr:136
HFW.
Feeling decent, but unsure if a session was the thing to do I just opted for an unstructured fartlek which was basically a few long threshold efforts then 20 secs on 10 secs off on a few uphill stretches.
Foot niggly towards the end. Rest day tomorrow- looks like I've picked a good day.
Feeling decent, but unsure if a session was the thing to do I just opted for an unstructured fartlek which was basically a few long threshold efforts then 20 secs on 10 secs off on a few uphill stretches.
Foot niggly towards the end. Rest day tomorrow- looks like I've picked a good day.
Monday Dec 28, 2015 #
9 AM
Running long 1:52:47 [3] 16.56 mi (6:49 / mi)
Unsure exactly how long to run today, my heart said 18 but with the way I've been feeling I decided to compromise a bit.
Compared to the past 7 days I felt loads better today (although still knackered when I got up). I ran no more intensely than on all my easy runs in the past week but the pace was considerably better.
Yesterday afternoon I felt really rough and had a temp- so although yesterday was by no means a terrible run, I really don't feel I got my recent form out. So, I'm going to live in the hope that recent fatigue has been due to fighting something.
I'm sure I'm in better shape. The worry now is surviving the post christmas illnesses at work and nursery.
Any way, a very nice plod around all my favourite trails and training venues near my parents house. According to Facebook I narrowly avoided a group walk at Newmiller dam including my ex-Mrs. and all her friends and family, which would have been v. awkward.
In a way it would have been nice as I was a 15 1/2 stone rugger bugger when I was with her, but she was the one who got me back into running (and my marathon debut at Amsterdam).
Anyway, feeling better!
Compared to the past 7 days I felt loads better today (although still knackered when I got up). I ran no more intensely than on all my easy runs in the past week but the pace was considerably better.
Yesterday afternoon I felt really rough and had a temp- so although yesterday was by no means a terrible run, I really don't feel I got my recent form out. So, I'm going to live in the hope that recent fatigue has been due to fighting something.
I'm sure I'm in better shape. The worry now is surviving the post christmas illnesses at work and nursery.
Any way, a very nice plod around all my favourite trails and training venues near my parents house. According to Facebook I narrowly avoided a group walk at Newmiller dam including my ex-Mrs. and all her friends and family, which would have been v. awkward.
In a way it would have been nice as I was a 15 1/2 stone rugger bugger when I was with her, but she was the one who got me back into running (and my marathon debut at Amsterdam).
Anyway, feeling better!
Sunday Dec 27, 2015 #
11 AM
Running race 30:28 [5] 5.7 mi (5:21 / mi)
I arrived at Wintersett with Hatt to crank out a 16 mile mile reps and 400s marathon/HM session. I was zoo frustrated at the perfect pb conditions and rued another missed opportunity.
I checked my phone quickly and saw that many races had been cancelled and that Mike Burrett of Leeds AC had decided to head to Ward Green 6 mile race (10 mins from my parents house).
After some deliberation, within 30 mins of reading his FB post I had my race number on.
I was hopeful that a strong field would appear due to all cancellations as I wanted a good arse kicking to get me ready for the Yorkshires.
As it turned out there was no stellar line up but a very strong group of people around my ability including, Mike, Bertie Houghton, Aiden Johnson and Dan Kestrel.
I was feeling tired on waking but more spritely having spent some time in the lovely crisp morning- my guts were a little dicky.
The gun went and I set off controlled, but was immediately concerned that I was i about 8th. We quickly reached the 1st mile long steep descent of the 2 lap course, where I was dropped and over taken.
Try as I might, I could not get the wheels turning. As we arrived at the flat lower section I settle into a rhythm and battled alongside Dan to stay in touch with the lead pack of 6.
We then arrived at the first mile long climb, fortunately here many paid the price of an aggressive start and I rounded the hill in third.
Game on..for about 30 seconds, until I got dropped further by Mike and a strong looking Aiden on the long descent. Despite trying, I couldn't get above 5.22 pace on the bottom section and consolidated the long uphill as I watched Mike and Aiden battle for the spoils.
I finished in 3rd. Complete with a mixed bag of emotions..
Pleased, I didn't go all the way to Ribble to ultimately be disappointed
Concerned, why was that so hard and where has my fitness gone?
Optimistic, at least I've had the blow out that I so often need before a target race.
Anxious, what does this mean for the Y-word?!
Soft, I was a bit of a fanny!
Anyway, god runs from Mike and an apparently ever improving Aiden.
I checked my phone quickly and saw that many races had been cancelled and that Mike Burrett of Leeds AC had decided to head to Ward Green 6 mile race (10 mins from my parents house).
After some deliberation, within 30 mins of reading his FB post I had my race number on.
I was hopeful that a strong field would appear due to all cancellations as I wanted a good arse kicking to get me ready for the Yorkshires.
As it turned out there was no stellar line up but a very strong group of people around my ability including, Mike, Bertie Houghton, Aiden Johnson and Dan Kestrel.
I was feeling tired on waking but more spritely having spent some time in the lovely crisp morning- my guts were a little dicky.
The gun went and I set off controlled, but was immediately concerned that I was i about 8th. We quickly reached the 1st mile long steep descent of the 2 lap course, where I was dropped and over taken.
Try as I might, I could not get the wheels turning. As we arrived at the flat lower section I settle into a rhythm and battled alongside Dan to stay in touch with the lead pack of 6.
We then arrived at the first mile long climb, fortunately here many paid the price of an aggressive start and I rounded the hill in third.
Game on..for about 30 seconds, until I got dropped further by Mike and a strong looking Aiden on the long descent. Despite trying, I couldn't get above 5.22 pace on the bottom section and consolidated the long uphill as I watched Mike and Aiden battle for the spoils.
I finished in 3rd. Complete with a mixed bag of emotions..
Pleased, I didn't go all the way to Ribble to ultimately be disappointed
Concerned, why was that so hard and where has my fitness gone?
Optimistic, at least I've had the blow out that I so often need before a target race.
Anxious, what does this mean for the Y-word?!
Soft, I was a bit of a fanny!
Anyway, god runs from Mike and an apparently ever improving Aiden.
Running 29:30 [3] 4.5 mi (6:33 / mi)
Interestingly my HR was pretty high on the warm up..
but then normalised after my stride so may have been a HR monitor error
but then normalised after my stride so may have been a HR monitor error
Saturday Dec 26, 2015 #
Running 25:49 [3] 3.65 mi (7:04 / mi)
Easy shakeout plod with Hatti around a waterlogged wintersett.
Upon returning I heard the news that Ribble Valley was cancelled. Obviously the floods are devastating for anyone involved and this completely puts it all into perspective. But on a personal note I was optimistic of a decent run so I'm obviously disappointed.
Particularly to waste a (clearly needed) taper.
The conundrum is.. do I get a session in or do I hit the local Barnsley race scene up? Tempted by both.
A long run session makes a lot of sense as I wont be getting a long run done for a while- but do I need to feel the hurt before the Yorkshires?
Decisions.
Upon returning I heard the news that Ribble Valley was cancelled. Obviously the floods are devastating for anyone involved and this completely puts it all into perspective. But on a personal note I was optimistic of a decent run so I'm obviously disappointed.
Particularly to waste a (clearly needed) taper.
The conundrum is.. do I get a session in or do I hit the local Barnsley race scene up? Tempted by both.
A long run session makes a lot of sense as I wont be getting a long run done for a while- but do I need to feel the hurt before the Yorkshires?
Decisions.
Friday Dec 25, 2015 #
8 AM
Running 42:40 [3] 6.0 mi (7:07 / mi)
Easy 6 before attending a carol service at one of the poshest schools in England- luckily Sophie felt as out of place as I did (probably because she was attatched to her father donning a flat cap) and she wouldn't actually enter the chapel.
Still feel very tired heavy and clunky
Still feel very tired heavy and clunky
Thursday Dec 24, 2015 #
9 AM
Running 50:22 [3] 7.15 mi (7:03 / mi)
ahr:136
Easy plod before the shit weather- tried to enjoy it but my back was tight and I generally felt a bit shit
Wednesday Dec 23, 2015 #
11 AM
Running intervals 18:12 [5] 3.72 mi (4:54 / mi)
ahr:162
Woke up with the ankle noticeably better but a bit niggly.
Had a mammoth lie-in which was much needed and set out on a beautiful sunny morning to the track at Radley college. The warm up was effortless as was looking forward to a good confidence boosting session of 6 x 1k/90s.
I was hoping for something between 2.50-2.55 for these but as always tried to avoid looking at the watch and just run hard.
The first rep just felt a bit too hard- and the wind was noticeable, I felt a bit weak and a general malaise. It quickly became apparent that this was a session to get through, not to force.
Ankle fine throughout, a bit achey once I got home, but hopefully I can manage it.
Not sure what is wrong with me. Had a mild cold last week, I'm certainly stressed atm as I'm finding the new role a (welcome) challenge. Surely the two nights out couldnt have put me this deep in a hole?!
One thins is for sure, 2 weeks ago I could not contain my excitement about the shape I was in, I thought things were finally about to happen, now I jsut want to stay healthy enough to make the startlines of my target races.
2.59, 2.59, 3.00, 3.03, 3.05 3.06
HR 161-163 for most reps which shows I was working.
Had a mammoth lie-in which was much needed and set out on a beautiful sunny morning to the track at Radley college. The warm up was effortless as was looking forward to a good confidence boosting session of 6 x 1k/90s.
I was hoping for something between 2.50-2.55 for these but as always tried to avoid looking at the watch and just run hard.
The first rep just felt a bit too hard- and the wind was noticeable, I felt a bit weak and a general malaise. It quickly became apparent that this was a session to get through, not to force.
Ankle fine throughout, a bit achey once I got home, but hopefully I can manage it.
Not sure what is wrong with me. Had a mild cold last week, I'm certainly stressed atm as I'm finding the new role a (welcome) challenge. Surely the two nights out couldnt have put me this deep in a hole?!
One thins is for sure, 2 weeks ago I could not contain my excitement about the shape I was in, I thought things were finally about to happen, now I jsut want to stay healthy enough to make the startlines of my target races.
2.59, 2.59, 3.00, 3.03, 3.05 3.06
HR 161-163 for most reps which shows I was working.
Running warm up/down 28:14 [3] 4.1 mi (6:53 / mi)
ahr:130
5 PM
Running 28:10 [3] 4.0 mi (7:03 / mi)
ahr:109
Plod home from the brother in laws's
Tuesday Dec 22, 2015 #
7 AM
Running 36:06 [3] 5.15 mi (7:01 / mi)
ahr:138
IW with a nice tailwind. Fot a bit better from rest and ibuprofen- have shelved the ASICS for a week to see if it makes a difference
5 PM
Running 1:06:51 [3] 9.45 mi (7:04 / mi)
ahr:131
HFW before the cheerful drive to the outlaws for Christmas.
Decided to go head torch adventuring, bad decision- absolutely pissing it down and when I got to holmbrook and crossed a grass section it was a pure downhill quagmire, I slipped awkwardly and really hurt my ankle running home then took ages as I had to keep stretching and mobing it.
Its no coincidence that this occurred whilst I was deep in sympathetic though about Hatti who sprained her ankle earlier in the day
Another night of ibuprofen and grumpiness,
Right foot a bit niggly but markedly better
Decided to go head torch adventuring, bad decision- absolutely pissing it down and when I got to holmbrook and crossed a grass section it was a pure downhill quagmire, I slipped awkwardly and really hurt my ankle running home then took ages as I had to keep stretching and mobing it.
Its no coincidence that this occurred whilst I was deep in sympathetic though about Hatti who sprained her ankle earlier in the day
Another night of ibuprofen and grumpiness,
Right foot a bit niggly but markedly better
Monday Dec 21, 2015 #
Note
Planned rest day
A day of ibuprofen for the foot
Luckily I seem to have come through the tiredness...
But still a grumpy bastard- somethings dont change!
Gonna give the asics trainers a miss for a week, see if it makes any difference.
Feeling very fat...need to get some food discpline back - I think its panic eating as normally at this time of year I'm starving myself for the Yorkshires
A day of ibuprofen for the foot
Luckily I seem to have come through the tiredness...
But still a grumpy bastard- somethings dont change!
Gonna give the asics trainers a miss for a week, see if it makes any difference.
Feeling very fat...need to get some food discpline back - I think its panic eating as normally at this time of year I'm starving myself for the Yorkshires
Sunday Dec 20, 2015 #
7 AM
Running 32:03 [3] 4.45 mi (7:12 / mi)
ahr:130
The foot felt better on waking so instead of running into work and being isolated (and forced ti run back if things were sore) I headed to Linacre for a nice moonlit morning run- the makings of a lovely day- shame I had to work.
Felt tired again on working but felt better as the day went on- the day off yesterday was a good choice.
Felt tired again on working but felt better as the day went on- the day off yesterday was a good choice.
4 PM
Running intervals 13:53 [5] 3.0 mi (4:38 / mi)
ahr:161
Got all the work done with time to spare so took annual leave and headed to holmebrook to see if the foot could tolerate the session- A nice treat as I was expecting a soul destroying trudge around the Proact.
Unfortunately, at work my sensitive nose led to me uncovering a shitty crime scene... a visitors toilet covered floor to ceiling in shit. This left me very queezy and paranoid that we had an outbreak of norovirus on the horizon... This was playing on my mind when the session got tough!
The foot was variable as the day wore on- at times it was sore, at times it was fine. I think its something to do with the plantar fascia and calves being tight which seem to be in turn aggravating the joints in my foot.
Any way I got through the session with no light to spare.
Times ok but off a big recovery I was hoping for slightly quicker..Id be lying if I said I didnt have to take a dump half way through (solid..for now).
Feeling queazy as I write this- I hope its psychosomatic!
3 x mile/2 mins 30
4.34, 4.42, 4.37
Unfortunately, at work my sensitive nose led to me uncovering a shitty crime scene... a visitors toilet covered floor to ceiling in shit. This left me very queezy and paranoid that we had an outbreak of norovirus on the horizon... This was playing on my mind when the session got tough!
The foot was variable as the day wore on- at times it was sore, at times it was fine. I think its something to do with the plantar fascia and calves being tight which seem to be in turn aggravating the joints in my foot.
Any way I got through the session with no light to spare.
Times ok but off a big recovery I was hoping for slightly quicker..Id be lying if I said I didnt have to take a dump half way through (solid..for now).
Feeling queazy as I write this- I hope its psychosomatic!
3 x mile/2 mins 30
4.34, 4.42, 4.37
Running warm up/down 41:40 [3] 6.0 mi (6:57 / mi)
ahr:130
Saturday Dec 19, 2015 #
Note
I was planning on doing a run before work this morning but I feel pretty shattered- and decent runs have been very shit and slow, not to mention my foot is a bit niggly- so I decided to bin that and just focus on the session after work.
Again, I hate missing planned runs, but 3-4 days of fatigue on waking is not ideal. Lesson learned about going out- although it was a bit of a dilemma, I knew I'd feel like this and its got in the way of decent training. So I need to be stronger next time.
Again, I hate missing planned runs, but 3-4 days of fatigue on waking is not ideal. Lesson learned about going out- although it was a bit of a dilemma, I knew I'd feel like this and its got in the way of decent training. So I need to be stronger next time.
Note
(rest day)
Regrettably I talked myself round to the tough decision of resting today. Felt completely washed out all day at work and my foot was v. painful.
Not ideal at this point, but when I got home I felt vindicated as I was nodding off at 6pm (v. unlike me).
Gonna see how things feel tomorrow but have come to terms with the idea of having 3 days of, but if I can jump back in tomorrow I will. (In honesty driven a little by recent weight gain)
Not ideal at this point, but when I got home I felt vindicated as I was nodding off at 6pm (v. unlike me).
Gonna see how things feel tomorrow but have come to terms with the idea of having 3 days of, but if I can jump back in tomorrow I will. (In honesty driven a little by recent weight gain)
Friday Dec 18, 2015 #
7 AM
Running 37:51 [3] 5.15 mi (7:21 / mi)
IW
4 PM
Running 1:05:02 [3] 8.9 mi (7:18 / mi)
ahr:118
HFW- right foot niggly and irritating/ concerning.
Felt very flat
Felt very flat
Thursday Dec 17, 2015 #
7 AM
Running 31:50 [3] 4.45 mi (7:09 / mi)
Nice (but sluggish) plod around Linacre
3 PM
Running tempo 34:36 [5] 6.5 mi (5:19 / mi)
ahr:151
Took annual leave before meeting Andy H for Star Wars
Ran down to the Proact stadium for
2(10mins/90secs,2*400/75)i I was aiming for HM pace on the tempo so 5.05-5.10.
It was clear from the off that it wasnt going to be a great session. I feel v. tired atm and my legs dont have much snap. The pace was Marathon pace at best- but I just went with it.
I'm never going to push these thurs sessions as I always arrive at them tired. I feel really shit and tired this week, Im hoping its a combo of 2 late nights at the weekend and the cold (which is almost gone)
Fingers crossed an easy week next week will see me feeling zippy for Ribble Valley.
Star Wars was absolutely fantastic- I actually left the cinema and went to bed smiling- such a relief..in fact its at least joint equal best, if not the best of the lot.
10 mins 5.30 pace HR 150
69, 69,
10 mins 5.25 pace HR 156
70, 68
10 MINS 5.33 pace HR 156
Ran down to the Proact stadium for
2(10mins/90secs,2*400/75)i I was aiming for HM pace on the tempo so 5.05-5.10.
It was clear from the off that it wasnt going to be a great session. I feel v. tired atm and my legs dont have much snap. The pace was Marathon pace at best- but I just went with it.
I'm never going to push these thurs sessions as I always arrive at them tired. I feel really shit and tired this week, Im hoping its a combo of 2 late nights at the weekend and the cold (which is almost gone)
Fingers crossed an easy week next week will see me feeling zippy for Ribble Valley.
Star Wars was absolutely fantastic- I actually left the cinema and went to bed smiling- such a relief..in fact its at least joint equal best, if not the best of the lot.
10 mins 5.30 pace HR 150
69, 69,
10 mins 5.25 pace HR 156
70, 68
10 MINS 5.33 pace HR 156
Running warm up/down 42:10 [3] 6.0 mi (7:02 / mi)
Wednesday Dec 16, 2015 #
7 AM
Running 35:18 [3] 5.0 mi (7:04 / mi)
ahr:132
Plod into work, had to re-robe as it was very mild and I was sweaty
5 PM
Running 1:05:22 [3] 9.0 mi (7:16 / mi)
ahr:121
We had our christmas fuddle today which in my current health concious state i prepared for by jsut having an apple after my morning run (which i forgot to eat.) A meeting I was in then went on until lunch missing my snack and I spent most of the afternoon almost passing out (despite a good performance at the fuddle).
So that in combination with some tiredness from last nights session meant this afternoons run home was a total slog!
But its done. Star Wars tomorrow...eeek!
So that in combination with some tiredness from last nights session meant this afternoons run home was a total slog!
But its done. Star Wars tomorrow...eeek!
Tuesday Dec 15, 2015 #
6 PM
Running intervals 23:22 [5] 5.0 mi (4:40 / mi)
ahr:158
Poor Sophie related sleep and a lingering cold meant the morning run was binned- I always seem to miss the misty mornings despite it being my favourite conditions.
Also had tummy issues so had to cut the warm up short!
Anyway-session of 20 x 400/63 secs to try and allow everyone in the group a decent recovery.
Very much a case of survival whilst maintaining good form- this is probably the fastest I have completed this session but still had a fair few lads in front with Andy C going well and Connor out of reach and then cameos from other members of the group throughout the session (leading to me whinging about people coming past, cutting in and slowing down- a really bug-bear of mine when people do this)
Another one banked. I think I needed this session as a reality check as a couple of good sessions last week led to me day dreaming a bit on my run, which would only have led to disappointment at Ribble.
69, 67, 67, 66, 67, 67, 67, 67,68, 67, 67, 67, 68, 66, 67,69, 66, 67, 67, 66.
Biggest concern for me is managing recent weight gain- not helped by a massive fuddle at work tomorrow!
Also had tummy issues so had to cut the warm up short!
Anyway-session of 20 x 400/63 secs to try and allow everyone in the group a decent recovery.
Very much a case of survival whilst maintaining good form- this is probably the fastest I have completed this session but still had a fair few lads in front with Andy C going well and Connor out of reach and then cameos from other members of the group throughout the session (leading to me whinging about people coming past, cutting in and slowing down- a really bug-bear of mine when people do this)
Another one banked. I think I needed this session as a reality check as a couple of good sessions last week led to me day dreaming a bit on my run, which would only have led to disappointment at Ribble.
69, 67, 67, 66, 67, 67, 67, 67,68, 67, 67, 67, 68, 66, 67,69, 66, 67, 67, 66.
Biggest concern for me is managing recent weight gain- not helped by a massive fuddle at work tomorrow!
Running warm up/down 40:30 [3] 5.65 mi (7:10 / mi)
Monday Dec 14, 2015 #
Note
(rest day)
Feeling a bit rough
Sunday Dec 13, 2015 #
9 AM
Running long 2:01:59 [3] 18.25 mi (6:41 / mi)
ahr:135
So eventually having met my mates... I decided not to stick to two pints and to enjoy a christmas night out with them.
Couldn't relax about this, as things are just starting to click and I don't want to ruin it by getting sick from a BNO!
Its the age old conundrum of trying to live like an elite athlete in order to get better, but ultimately I'm not an elite, so need to let my hair down with my mates from time to time...
...that said, I've got a cold! Fuck!
Anyway cracked out a nice run this morning at Ladybower, before returning home and getting pb envy of a few friends who ran very well at Telford 10k.
Couldn't relax about this, as things are just starting to click and I don't want to ruin it by getting sick from a BNO!
Its the age old conundrum of trying to live like an elite athlete in order to get better, but ultimately I'm not an elite, so need to let my hair down with my mates from time to time...
...that said, I've got a cold! Fuck!
Anyway cracked out a nice run this morning at Ladybower, before returning home and getting pb envy of a few friends who ran very well at Telford 10k.
Saturday Dec 12, 2015 #
2 PM
Running intervals 23:21 [5] 5.0 mi (4:40 / mi)
Had my staff do last night- nothing crazy but had a late night and a disgusting pint which gave me gut rot this morning.
Re-roganized my day and got some christmas shopping done in the morning whilst things settled down and then contemplated numerous times dropping todays session in favour of competing in the SY champs tomorrow.
Finally talked myself into getting the session done- minging weather with holmebrook a fair ravine! The wind had also got up which I hadn't expected.
Session was 4 (mile/1min then 2 x the short hill/jog down rec.)/2mins- originally planned on alternating the miles between a flat mile and a lap of the lake with the hill on the second mile- but it was a stream and I couldn't be arsed getting sopping wet
Decent session and a pleasant surprise with the paces
4.40, 37, 38
4.34, 37, 38
4.35, 38, 38
4.32, 36, 38
2321
Re-roganized my day and got some christmas shopping done in the morning whilst things settled down and then contemplated numerous times dropping todays session in favour of competing in the SY champs tomorrow.
Finally talked myself into getting the session done- minging weather with holmebrook a fair ravine! The wind had also got up which I hadn't expected.
Session was 4 (mile/1min then 2 x the short hill/jog down rec.)/2mins- originally planned on alternating the miles between a flat mile and a lap of the lake with the hill on the second mile- but it was a stream and I couldn't be arsed getting sopping wet
Decent session and a pleasant surprise with the paces
4.40, 37, 38
4.34, 37, 38
4.35, 38, 38
4.32, 36, 38
2321
Running 50:00 [3] 7.0 mi (7:09 / mi)
Friday Dec 11, 2015 #
6 AM
Running 37:03 [3] 5.0 mi (7:25 / mi)
ahr:125
Nursery duty today so up early and feeling sluggish- boring route
4 PM
Running 34:52 [3] 5.0 mi (6:58 / mi)
ahr:123
Squeezed in between nursery pick up and staff night out- another boring route
Had to stop off for an undercover poo in a residential area. Hopefully number 46 will think it was jsut a dog poo on their lawn.
Then gleefully headed into nursery with a shittier arse than the babies
Had to stop off for an undercover poo in a residential area. Hopefully number 46 will think it was jsut a dog poo on their lawn.
Then gleefully headed into nursery with a shittier arse than the babies
Thursday Dec 10, 2015 #
7 AM
Running 37:05 [3] 5.15 mi (7:12 / mi)
IW feeling sluggish
4 PM
Running tempo 1:16:36 [4] 12.0 mi (6:23 / mi)
ahr:136
Not feeling particularly tired but when the session started tonight I just didn't feel up for it.
So I just got through it rather than forcing it. Bit of a conundrum this weekend as I have a staff christmas night out and a uni mates night out, but have a key session an 18 miler planned... ho hum.
1.5 mile warm up 7 miles threshold 4 x 400 jog back rec. 1.5 mile warm down
42.58 (6.06- HR 148)
1.21, 1.22, 1.21, 1.22
So I just got through it rather than forcing it. Bit of a conundrum this weekend as I have a staff christmas night out and a uni mates night out, but have a key session an 18 miler planned... ho hum.
1.5 mile warm up 7 miles threshold 4 x 400 jog back rec. 1.5 mile warm down
42.58 (6.06- HR 148)
1.21, 1.22, 1.21, 1.22
Wednesday Dec 9, 2015 #
7 AM
Running 37:42 [3] 5.25 mi (7:11 / mi)
ahr:135
Nice morning plod around Linacre (head torch job)
5 PM
Running 34:40 [3] 5.0 mi (6:56 / mi)
ahr:118
Easy head torch run around Linacre- not particularly knackered but just no real drive tonight
Tuesday Dec 8, 2015 #
5 PM
Running warm up/down 30:00 [3] 4.0 mi (7:30 / mi)
6 PM
Running intervals 24:08 [5] 5.0 mi (4:50 / mi)
ahr:164
Planned not to run this morning to allow the foot time to settle down (a day of anti inflames yesterday).
Not that I would have run this morning as Hatt and I had 2 hours sleep due to baby problems, leading to me waking up with a migraine and zero vision!
Nodding off at the wheel I wasnt expecting much from tonights session. But I felt decent warming up and had every intention of going hard tonight.
I was really pleased with the session- still behind the youngsters (Connor and Bertie- although they did start to come back towards the end. Tricky one training with them as I dont get much opportunity to share the work until the end! I've tried to discuss an organised approach to sessions but their youthful exuberance generally stops them from allowing u to come past!
Anyway- pleased with that- a few more easy days then another key week before easing down for RV and the Yorkshires- key goal in the next month is avoiding all the colds that appear to have surfaced and keeping this foot under control.
4.50, 4.50, 4.49, 4.48, 4.50
Not that I would have run this morning as Hatt and I had 2 hours sleep due to baby problems, leading to me waking up with a migraine and zero vision!
Nodding off at the wheel I wasnt expecting much from tonights session. But I felt decent warming up and had every intention of going hard tonight.
I was really pleased with the session- still behind the youngsters (Connor and Bertie- although they did start to come back towards the end. Tricky one training with them as I dont get much opportunity to share the work until the end! I've tried to discuss an organised approach to sessions but their youthful exuberance generally stops them from allowing u to come past!
Anyway- pleased with that- a few more easy days then another key week before easing down for RV and the Yorkshires- key goal in the next month is avoiding all the colds that appear to have surfaced and keeping this foot under control.
4.50, 4.50, 4.49, 4.48, 4.50
Monday Dec 7, 2015 #
Note
(rest day)
Planned rest day and a down week- dropping the mileage and trying to make sure sessions are quality.
Foot just a bit "odd" feeling- not sure the root cause but calf and shin are both tight and my plantar fascia feels a little achey- but the concerning area of discomfort is on the top of my foot.
Getting very frustrated with my diet atm. Not very disciplined at all, which is unlike me (minus the odd splurge)
Foot just a bit "odd" feeling- not sure the root cause but calf and shin are both tight and my plantar fascia feels a little achey- but the concerning area of discomfort is on the top of my foot.
Getting very frustrated with my diet atm. Not very disciplined at all, which is unlike me (minus the odd splurge)
Sunday Dec 6, 2015 #
9 AM
Running 1:05:55 [3] 9.65 mi (6:50 / mi)
ahr:131
Very pleasant plod from home to Linacre where some decent sized trees were down.
Surprised with the pace considering a long run session the previous day.
Foot also felt good but began to niggle through the day
Surprised with the pace considering a long run session the previous day.
Foot also felt good but began to niggle through the day
Saturday Dec 5, 2015 #
10 AM
Running tempo 1:33:11 [5] 16.15 mi (5:46 / mi)
ahr:145
Session of 4 miles M pace, 1mile HM pace/4mins easy, 3 miles M, 1 mile HM/3min pace, 1 mile M pace. Warm up/down of 2.5 miles.
Round the lake at holmbrook- certainly windy but I felt it didnt really get in my way. The numerous dogs off leads did however and one jumped up and hung off my arm midway through a HM effort, which led to a heated exchange with the owner.
Pleased with the paces at a relaxed effort HR a little low, but this could be partly due to being spot on temperature wise, perhaps a little tired, but also I just "got through" the session rather than particularly attacking it.
Looking forward to an easier week now
2.5 mi 6:39 /mi 127 bpm
4.0 mi 5:29 /mi 148 bpm (target 149-161, sub 5.30)
1.0 mi 5:04 /mi 157 bpm (target 162- 165, 5.07-5.12)
0.6 mi 6:15 /mi 146 bpm
3.0 mi 5:25 /mi 153 bpm
1.0 mi 5:00 /mi 161 bpm
0.4 mi 6:16 /mi 148 bpm
1.0 mi 5:22 /mi 155 bpm
2.5 mi 6:21 /mi 140 bpm
Foot niggly after (later in the day, not immediately)
Round the lake at holmbrook- certainly windy but I felt it didnt really get in my way. The numerous dogs off leads did however and one jumped up and hung off my arm midway through a HM effort, which led to a heated exchange with the owner.
Pleased with the paces at a relaxed effort HR a little low, but this could be partly due to being spot on temperature wise, perhaps a little tired, but also I just "got through" the session rather than particularly attacking it.
Looking forward to an easier week now
2.5 mi 6:39 /mi 127 bpm
4.0 mi 5:29 /mi 148 bpm (target 149-161, sub 5.30)
1.0 mi 5:04 /mi 157 bpm (target 162- 165, 5.07-5.12)
0.6 mi 6:15 /mi 146 bpm
3.0 mi 5:25 /mi 153 bpm
1.0 mi 5:00 /mi 161 bpm
0.4 mi 6:16 /mi 148 bpm
1.0 mi 5:22 /mi 155 bpm
2.5 mi 6:21 /mi 140 bpm
Foot niggly after (later in the day, not immediately)
Friday Dec 4, 2015 #
8 AM
Running 55:14 [3] 8.0 mi (6:54 / mi)
Pre- checkout plod- opted against another jaunt to the "pines" in favour of exploring the mile long nature trail which i ran along 3 times- beauriful under foot, shame there werent more miles like that around the centre parcs border
3 PM
Running 30:04 [3] 4.15 mi (7:15 / mi)
Said good bye to the parents and chucked a quick run in before a final swim.
Unfortunately the centre parcs cash cow despite charing for a bike rental Monday to Friday we had to give our bike back at 1000 which meant no final family run/ride :(
A great week though much enjoyed- but a little too indulgent so need to be good now
Unfortunately the centre parcs cash cow despite charing for a bike rental Monday to Friday we had to give our bike back at 1000 which meant no final family run/ride :(
A great week though much enjoyed- but a little too indulgent so need to be good now
Thursday Dec 3, 2015 #
8 AM
Running tempo 1:16:57 [5] 12.2 mi (6:18 / mi)
Threshold session back onto the green loop of Sherwood Pines.
2 mile warm up to the loop then two laps, plus the long muddy track from Centre parks.
Then following 60s rec. I did 4 x 400m/75 secs rec.
Pleasing session running to feel and thoroughly enjoyed every second.
The 400 reps were much better than they have been in this session over recent weeks, which really makes me think I'm just crap running in the dark as the loop in Sommersall is pretty flat and fast.
The arthritis in my food is flaring atm which I'm a bit anxious about, but next week is a back off week so hopefully I can manage it til then.
Loving running on the trails-had the place to myself again.
Beena total pig this week and relaxed about beer consumption (3 pints a day), hoping to get straight back onto a healthy diet when I get back
Threshold 5.51 pace
400s
68,
69,
68,
69
2 mile warm up to the loop then two laps, plus the long muddy track from Centre parks.
Then following 60s rec. I did 4 x 400m/75 secs rec.
Pleasing session running to feel and thoroughly enjoyed every second.
The 400 reps were much better than they have been in this session over recent weeks, which really makes me think I'm just crap running in the dark as the loop in Sommersall is pretty flat and fast.
The arthritis in my food is flaring atm which I'm a bit anxious about, but next week is a back off week so hopefully I can manage it til then.
Loving running on the trails-had the place to myself again.
Beena total pig this week and relaxed about beer consumption (3 pints a day), hoping to get straight back onto a healthy diet when I get back
Threshold 5.51 pace
400s
68,
69,
68,
69
5 PM
Running 28:53 [3] 4.15 mi (6:58 / mi)
Another nice plod with the family alongside on the bike
Wednesday Dec 2, 2015 #
9 AM
Running 1:17:50 [3] 11.6 mi (6:43 / mi)
Planned 9 but wanted to run on new trail so I headed to Sherwood pines form Centre Parks and headed round the blue route
Ended up longer than planned but it was a lvoely morning and I really enjoyed it
Ended up longer than planned but it was a lvoely morning and I really enjoyed it
3 PM
Running 33:36 [3] 4.65 mi (7:14 / mi)
Nice receovery plod with Hatti and Sophie riding along side on a bike and trailer- Sophie hating it initially but soon got in the groove.
Feet a bit grumbly
Feet a bit grumbly
Tuesday Dec 1, 2015 #
11 AM
Running intervals 1:03:00 [3] 10.8 mi (5:50 / mi)
Session of 15mins M pace, 10 x 2mins, 15 mins M pace.
I felt fit in the marathon block and I want to see if the training can help me get fitter for XC/10k racing.
This week is a large volume week before aiming to sharpen a smidge in the coming weeks then in between Northerns and Nationals I hope to jump into a little bit more marathon/HM work for Cardiff Half
Pleased with the marathon paced work- 2 mins efforts times weren't great but I couldn't have worked harder and it was fairly undulating.
I so clearly need speed endurance and speed work to get the best out of myself. But when to do this is my eternal conundrum. PLus I need to convince others it is a good idea as I really need to be in a group setting to get the best out of myself in speed endurance sessions- I'm so shit at it!
15 mins: 5.37
2mins: 4.40, 5.26, 5.25, 4.56, 5.33, 5.03, 4.59, 5.09, 5.19, 5.15
15 mins: 5.37
I felt fit in the marathon block and I want to see if the training can help me get fitter for XC/10k racing.
This week is a large volume week before aiming to sharpen a smidge in the coming weeks then in between Northerns and Nationals I hope to jump into a little bit more marathon/HM work for Cardiff Half
Pleased with the marathon paced work- 2 mins efforts times weren't great but I couldn't have worked harder and it was fairly undulating.
I so clearly need speed endurance and speed work to get the best out of myself. But when to do this is my eternal conundrum. PLus I need to convince others it is a good idea as I really need to be in a group setting to get the best out of myself in speed endurance sessions- I'm so shit at it!
15 mins: 5.37
2mins: 4.40, 5.26, 5.25, 4.56, 5.33, 5.03, 4.59, 5.09, 5.19, 5.15
15 mins: 5.37
Running warm up/down 43:00 [3] 6.0 mi (7:10 / mi)