Training Log Archive: Thumper

Around Linacre, HR up but legs handled it much better than normal after a break. Hopefully have lost sufficient fitness to be well rested.

Went for an explore of a potential new morning pre work run venue, didn't turn out to be much cop. Bit of a shame.

Body taken day one back better than expected, but had another fairly indulgent day.

After lots of to-ing and fro-ing with the Sheff Half organisers about how to get the trophy back to them (initially they were going to collect it, then they asked me to post it). I asked if they would discount an entry (i.e. the cost of postage) and they kindly offered a free number, so I can drop it off before the race and get involved.

So I'm now gonna have a pootle round. Quite excited actually, I enjoyed the route last year and when I've passed through Sheffield recently I've enjoyed seeing reems of runners out on the route at all times of day.

Tipping the scales at just over 11 stone so a rest has certainly had an effect.

Feeling tired but pretty stressed with the house and work, not necessarily linked to running related fatigue. Think I'll do some running tomorrow in prep for the road relays at the weekend. Have missed running even for just a few days.

Still don't know why I felt so dreadful on sat, but have a few new training ideas to try for this block and looking forward to seeing what works and what doesn't.

When I first wanted to get into MSK Physio I wanted to achieve a 2.20 marathon time as a "badge of honour" to make myself appealing to runners. Having now run a marathon competitively, I realise thats not achievable, (and no longer relevant seeing as I've gone down the neuro path), but as I get a bit older and think about life after running I would love to be a credible coach.

So my goal now is to achieve a portfolio of times and achievements that would make people feel that they would want to be coached by me initially until I (hopefully) prove myself capable of coaching.

So far my only time that fits the brief is my dam flask relays time of 17.33...

...so it's time to find out what's missing and achieve something..

Tired today

2 days of boozing on the trot and pizza/scotch eggs went down today.


Will start being healthy tomorrow. Feel quite tired and still a little blue

Resting until Thurs (assuming I feel up to running). Already missing running which is always encouraging.

Lots of beers with Tom this arvo to get cheered up

This is the side to running that I hate. Feeling blue and depressed after a bad run. I'm currently finding myself questioning my ability and whether missing out on family time to train (and then 1/2 of easter weekend to spend £200 on running like a dick) is really worth it.

I went into Cardiff with mixed feelings, I've got myself in my best ever shape this winter and seen it in one or two races, whilst other races have been disappointing. Since just before inter counties (and particularly including the race) I've felt pretty flat, tired and constantly dehydrated to a point where I feel its worth noting.

But, I had a good taper for cardiff and on race day felt well fuelled and twitcing to race, a feeling I normally get when I KNOW I'm going to go well.

So wat went wrong? The warm up wasn't ideal with rain and standing around like sardines/lemons for 20 mins. But I think that is irrelevant. The start was fast c.4.40 pace for the first 800m before I settled to a more sensible pace c.5.05 (still optimistic).

However, I don't think that is a factor either, I was surrounded by my peers including Andy C and Rob and many others who are of a similar level to me. I found myself leading our group into the wind for a bit and tried to maintain pace at mile 3, but I was already beginning to feel the pinch.

I decided to back off and gather myself, but at mile 5 I was working hard for marathon pace. I hoped to pick up with the long 6 mile section (which I suspected would be a tail wind) and hope that it coasted me back in touch with the group ahead who may have gone too hard and blow up.

It didn't. They didn't. I decided at about mile 8 that I wasn't going to drop out, but there was no point flogging myself, no matter what I tried I just couldn't speed up. So I ran as hard as I could without making myself pop and trickled in in just over 72.

Gutted.

I very much expected a pb. I expected to make myself hurt to achieve this, but i felt it was defo on, regardless of the conditions. Which, inn fairness were only bad at mile 11.

I don't know if it was the hard start, but I ran c. 5.00-5.05 for much of Reading HM. I wonder if I just need a rest, I have been very irritable at home of late, which is often a sign.

I am a bit concerned about my dehydration issue, but I don't really want to be that hypochondriac runner, looking for excuses all the time (been there before).

I have 100% ruled out being soft. Whenever I run badly I wonder if it is that, but I pushed as hard as I could yesterday. I just couldn't override my bodies unwillingness to run fast.

Just one of those bad days? I think theres more to it than that when you link in the inter-counties performance (which was poor and lacklustre).

Whatever it is, I don't quite know what lesson to learn from this. I have a training plan for the next 6 months, which involves upping my workload. But am I someone who just simply cannot adapt to too much stimulus?

I also don't know what to target. Do I chase pbs on the track? Or do I focus on the mountains for a bit?

One thing that has niggled me a bit since the race is that as I crossed the line Seb Coe congratulated me, seemingly pleased to see so many Hallamshire vests. We then enjoyed a significant amount of air time on the race commentary charting the achievements of the club over the years, particularly with Carl Thackery.

We had 3 men run c. 68.30 all the way over in cardiff in a high profile race, fantastic runs and great exposure for a club on the up, I really wish it would have been 4.

The thing really niggling me is my inconsistency. I just can't fathom why I can be so up and down.

Planned rest day
Had a daddy and Sophie day yesterday which involved carrying her every where so back very sore this morning and gluts a bit tight. Doh. Was a nice day though.

Struggling to get up for tomorrow when the weather forecast is crap and todays conditions are perfect!

Still feel pretty flat, looking forward to the rest after tomo

Felt a bit more spritely easy running but still absolutely schamooed when I woke up.

Straight into 1.5 mile HM effort after 2 miles easy. Pace crap, despite being on the super fast holmbrook loop. HM confidence has been high over the winter but the last week has shaken that confidence significantly!

Set off with my flat cap on which was embarasssing- headed back to take it off.

Took the washing out and shuddered in horror this morning to find my Garmin had endured a full cycle 90mins and .4miles according to the reading. Still working but flitting between display pages.

Have planned my racing and training for the summer. Still unsure what to focus on pre marathon-torn between a few different options.

1.5 mile effort c.5.10 felt fast though- hence the moaning

Boring snoring Monsal

Nice plod around Linacre, can barely remember it

3 x mile/60s
Felt ruined all day unfortunately and had an insatiable thirst.

Headed to holmebrook for 3 x mile/60s standard HM taper.

Was expecting to hit 5.05 as per my recent tempo efforts, so was a little disappointed to hit 5.10-5.08 on a fast holmebrook circuit.

To be fair I'd be delighted to hit that on race day ( but not sos sure its in range). I was pretty happy just to get it done and get home to be honest as I still feel knackered and under the whether.

Lieu days now though so hopefully things will pick up soon. Weather forecast is quite disheartening

5.09, 5.08, 5.07

Planned rest day.
Tight, tired and everyone at work is ill... Can't wait for my lieu days!

IW, hungover, knackered, bit of a cold, achy. Favourite run of the year (not)

Plod up to holmebrook pre massage, moving quicker but certainly got a few kinks which need ironing out and feel generally like crap.

Ass I ran past a particularly unsavoury area of chesterfield a local junkie was laid spark out in the middle of the path- looking like hed been laid out.

I continued to gt my phone and drove back but he'd gone and there was a lot o commotion with police cars.

Bit of a moral dilemma initially, but anything could have happened in that area if I'd stopped initially...

HFW

Morning plod around holmbrook.

Feel very heavy legged and under the weather.

Nothing major but my body is clearly doing a half decent job of minimising this cold (at the expense of feeling fresh)

Session at Grassmoor for a change 10 x 1k/60s
Wasn't expecting much as I feel knackered and flat as a pancake (and look it according to my patients)

In the end it was a decent session, not quite the session I would have liked to end the winter block on, but decent none-the-less.. I've had a fun winter with some great sessions.

I don't really feel I've put my fitness out there in races, in comparison to the shape shown in sessions (save the National, which I know was one of my best ever runs and could have looked so much better on paper). But I am enormously satisfied with finally getting the Yorkshire monkey off my back, which is essentially where my motivation came to get back running following the back problem.

But, I come out of the winter confident that my goals are achievable and its worth continuing to pursue them. The question is...what to change?

I've gone for a safety first approach this winter, which has seen me manage to survive numerous injury and illness scares... But how can I make a leap form where I am, to where I want to be?

One option is consistency. If I keep doing what I'm doing, will consistency see me continue to improve?

The other option is mileage. Do I start looking to complete 100 mile weeks? Feeling how I feel this week, I don't know if I can do them with my job, I just feel too tired some times.

I'm defo going to aim for consistent 100s in the marathon build up.. but still not quite sure about 5/10k/XC training.

3.04, 3.05, 3.03, 3.03, 3.02, 3.00, 3.03, 3.03, 3.03, 2.58

Achey one around Linacre. Can barely remember it, was half asleep
Heel getting there but can still feel it

Felt a bit hungry, light headed and jelly legged. Trying to drop a bit of weight but its not really happening! Headed to Linacre and enjoyed the last of a pleasant evening-the place stunk of manure though!!

Legs achey

IW

HFW

Heel not too bad all day at work, only sore when I don't have shoes on now which is a positive.

Feeling a bit under the weather with a small head cold. But more concerning our ward is closed with Norovirus, so we're all running around with pseudo-sickness and paranoia.

Headed to holmebrook for the last big session of the winter campaign. Bit sad really, I've enjoyed this block, but I'm certainly feeling ready for a rest.

My plan was to use this session as a pacing guide for Cardiff. I'd like to have a good crack at a pb there. I'm still not sure whether to try and run at a target pave and try to hold on, or whether to roll with it on race day and see what happens. Both my decent HM times came by running conservatively to 6 miles and winding it up.

My session a few weeks ago with charlie was really encouraging and got me excted about popping out 5.05 pace. That isnt going to happen.... but what can I get?

I ran todays session at "feels like HM pace" for the 15 mins and jsut tried to go quicker for the mile reprs (which felt sluggish).

I felt shit on the first 15mins and strong on the second...

It came out at 5.07 for both reps, which is great, I'd hoped to run consistent splits. The mile reps were surprisingly swift, I was expecting c. 5min pace (4.50, 4.53, 4.51)

I'm not so sure I'm in 67 shape "(5.07 pace) so I wont be looking to go out at that. I guess I'll ust see how it all pans out.

One more session to go

Planned rest day.

Sssssh...my heel didnt feel as bad

Surprised to wake up in not as much pain as expected. Got the heel strapped up and headed out for early laps of Linacre before meeting some family for Sophie's birthday party.

Stunning morning. Was excited to get back and check the Trafford performances.

Didn't feel great on the run, just generally feeling a bit weak atm. But a lovely run nonetheless..

So....I woke up sore. But I wagered I could at least make 1/2 the race. With the bombshell dropped last night that Yorkshire didn't have a full team, the pressure to finish was off.. so I could turn up and run for as long as the calf let me. Frustratingly, I woke up with the heel more painful than ever... so ended up spending much of the morning farting about with various taping techniques (and the taping the birthday girl who insisted upon it!)

Now anyone who has managed to endure my blog for any length of time will know that anything that links me Yorkshire and running, is inevitably going to result in some sort of calamitous drama...


I arrived at the Yorkshire tent, very nervous (not about the race, but about receiving my treasured vest). Despite the team consisting of Hallamshire and Leeds runners, I felt very out of place, as I have had this on a pedestal for such an amount of time. Unfortunately, upon arrival I walked straight into the women's tent (both were blue) and was shouted out quite quickly (in a nice way), so i felt a total dick.

I was last to arrive due to logistics of meeting a builder, making a fuss of Sophie's birthday and then getting stuck in traffic. So I headed on my warm up alone, I decided to recce the course, to minimise heel pain and to see what was in store.

It was a completely different course to what I have spectated at Cofton park in the past, almost always up or down with minimal flat. Pretty fast conditions, but with some thick sticky mud in places...

I tried to analyse how I felt warming up (not great) and plotted my lines, then SLAP!!

I stacked it on the downhill, I then slid to the bottom. Much to the delight of an entire county team behind me. I was beginning to feel a bit like Bridgette Jones. Worse still, I landed on my "bad side", resulting in some hamstring spasm and my calf felt even more tighter.

God.. I just want to finish!

I got back to the tent, embarrassed and met with the rest of the team. We headed to the start. I wanted to be aggressive and take a risk today. It sounds cheesy, but I looked down at my vest and saw the Yorkshire emblem and just felt so happy and at peace, (finally)!

The start was a significant downhill slope, not ideal for me, but I went for it. I started at the back of our pen but followed the team through for the first 2 miles, thinking "this is on!" But all of a sudden I started feeling shit, my legs felt heavy and I quickly realised that survival was the name of the game!

Worse still, despite re-tieing my laces twice, my spikes never felt secure in the sticky mud.... So with a lot on my mind, I just ran as hard as i could, I didn't feel strong, but I couldn't raise it another level, not even for Yorkshire and I ground out a decent result.

I crossed the line after a hard sprint finish (which I lost), looked down at the Yorkshire emblem again and felt an immediate sense of catharsis. I found Sophie and Hatts and had a lovely kiss and cuddle and that was that. It finally happened, I ran for Yorkshire.

There will be plenty of times where I moan about my running, but never will I have the sense of disappointment when I look back on my time as a runner that I never managed to represent my county, which as always loomed over me. Psychologically this is massive for me and I feel very lucky to have got back running and to experience it.

As for todays performance, I finished 55th. About where I felt I should have been at the national. It will always look good on paper, but it wasn't a great run. The field was weak for 2 reasons, Trafford tomorrow (in perfect conditions) and the lack of World XC this year. I felt lousy throughout, I cant call myself soft a I ran as hard as I could, but I didn't have the never-ending gears that I felt at the National.

Its been a great winter though. I hope I can toe the line in Cardiff and I will try, but my heel was sore throughout today..so we shall see.

But I have learnt a LOT about myself as a runner in the last 6 months.

I need miles to run well, but I cannot race off mileage...a taper for a good performance is a 50 mile week and a mild cut back over the preceding weekend. I also need to tape my spikes up from now on.
The marathon/hm sessions work for me.
I cant start hard, but I can start medium.
If I back off immediately from training niggles (excluding the post National injury) I can get back on it quickly.
Its best not to squeeze extra races in (Dewsbury), the training is important when u are tapering so heavily for races

But on reflection despite a couple of disappointments, I achieved the main goal: to finally but to bed the Yorkshire jinx, before its too late and I'm happy with my XC season

C • Well done pal. 1

Shakeout plod.
Calf not happy at all. Dunno what I can do really, just got to wake up and pray for the best tomorrow.

Tomorrow I'll literally be living the dream, really hope the calf holds out.

I had strides planned but binned them

C • Best of luck tomorrow 1

Couldn't have run today if I wanted to, calves v. tight- but it was pre-planned anyway

Morning amble.

Left glut tight.

Heel v sore, calf tight.

Looking forward to not running tomorrow :(

Very slow plod around Linacre. 3 laps again to ensure bailout options.

Picked Linacre again as the uphills provide respite from my heels.

Left calf getting pretty tight now as I'm spending a lot of time trying not to put weight through my heel.

Apprehensive run around Linacre. Lovely morning.

Heel uncomfortable throughout, but by taking the anti clockwise direction much of the loop is uphill, which is less aggravating.

Appeared to work and got no worse

Session of 6 x mile/60s. Another calculated risk. I wanted to try and get a few more sessions in with one eye on cardiff.

Parked at the car park in holmebrook to give me the option of bailing at any point without having to run a minimum of 1.5 miles to my usual warm up start point. I was a little surprised to see no cars in the car park.

My plan for this session was to run comfortable, not chase times but try and run at a cadence that delivered something under 5min miling.

First mile was decent, second less so (but I was a little pre-occupied with a very large dog not on a lead), so I decided to stop looking at my watch and try to concentrate on decent form.

I felt relaxed an in control throughout, but I felt a bit sluggish. I was expecting post session to check my splits and see over 5 mins, so I was pleasantly surprised.

Just need to get through a double day tomoz then fingers crossed after a rest day and easy run friday my foot might feel a bit better.

It was ok in the session as I was (relatively) on my toes, but sore on the warm down and sore now... road running is a total no, no atm...which might leave me with some decision making to do post ICs (about Cardiff).

4.53, 4.58, 4.54, 4.56, 4.53, 4.51

Heel V. sore today, but this was a planned rest day
Ideally I would like to do a double day of an easy run and session tomorrow, then double easy on wednesday, rest thurs, easy fri....


Not sure if the body will let that happen...and theres norovirus on the wards..

A long week awaits

Very pleasantly surprised to wake up with my legs feeling the best they'd felt all week.

Set off a little later than planned but still managed to bag a few brownie points and was treated to some beautiful views around the resers, with snow falling through out the last 10.

Though I'd gotten away with it until at mile 16 my heel flared up big time and the final 2 miles were a very sore plod back in. Bugger.

Very sore walking around afterwards, has eased a little bit now, but I'm a bit anxious as to how it might feel tomorrow.

Had a chat with Hatts last night as to my best plan for the next few weeks and we agreed its probably best to trickle over the line and try and run as well as I can at ICs and Cardiff.

As I've stated before my running goals have always been:
Yorkshires: Top 6 (+ represent)
Northerns: Top 15
National: Top 60
5K: 14.50
10K: Sub 31
HM: Sub 68
Marathon: 2:24

This winter has seen me tick one of these off and get close enough in the national to be fairly happy that it was at least achievable (and significantly improve my best performance.)

My plan 18 months ago was to survive a marathon and complete a XC season by playing it safe...which is what I've managed to do.

So once I'm rested and shake the niggles off, I'm hoping to take a few risks and see if I can improve any more. But on reflection I'm really happy with the winter (for once!)

Session at Holmebrook. Do or die. 15mins/2mins, 5*1k/90s, 15mins

If my season is to continue I needed to do something significant. Things tight on waking but again I feel improving, rather than worsening, despite double daying.

Session went well, I messed my pacing up throughout going off too hard a few times, partly as a few of "my" reps started into the wind, partly nerves and partly just not doing anything controlled for a while!

Disappointed that I dint keep my pace on the second 15m block, which is the point of the session, but I was on my limit for most of it.

So pleased to survive it, just hope I wake up feeling ok tomoz.

If my body allows, my heavy hearted decision is to train through intercounties to some extent. Part of me wants to rectify my frustrations from the National..and i would certainly like to be a counter in a strong Yorkshire team...

But, I feel I have a decent chance at a HM pb and i have missed some key work in the build up...in fairness.. I think the body will dictate this one. Getting ready for a rest.

15mins 157 5.02
ks 3.00, 2.57, 3.00, 2.57, 2.57 (frustratingly the 3 minute efforts were the ones I led) :(
15 mins 161 5.08

Am plod around Linacre before nursery drop off... disappointed I didnt get to run in any snow :(

Hammy and foot remaining tight, but got no worse and were better than prev. am runs.

Quick plod through the woods behind the hospital and onto the TPT, 2 laps of poolsbrook and back.

Felt flat as a pancake. Odd as Ive done no sessions all week. Work has been pretty stressful all week and I cant handle nights out anymore.

Bit concerned about committing to meet Andy and Steve tomorrow for a session, but I need to try.

Foot sore but getting there, hammy and gluts sore towards the end. Back sore. Both knees sore.....oh hell!!

Woke up in bits, knees killing, heel a bit sore and hammy in bits.

For some reason (probably becuase the weather was lovely and I coudlnt be arsed cross training) I got my gear on and headed to holmebrook.

Hammy was better than expected for the first mile, but mile 2 onwards it was sore and grumbly...and uncomfortable for much of the day.

In the past I've managed to run through this sort of hammy pain with just easy running, the heel and knees are adding a bit of a question mark into the equation.

Shame I dont have any recent mileage under my belt... I think my season may be coming to a close soon

Couldnt face the planned canal boring out and back so instead headed to Linacre for 3 laps ( giving me the option to bail every 3 miles. )

Both knees have been absolutely killing me all day after the turbo session the other day. Perhaps straight in with a session was foolish (!)

Heel niggly but despite hurting all day my hammy was better than expected.

The entire run was uncomfortable with my hammy and glut niggling for the second half. Bit of a risk (running not cross training) but I wagered that even easy running within the niggles would have a better cardiovascular benefit, so a calculated one at that,

Plan is to try and get to the intercounties, fit enough to perform well, without doing anything too risky...even if it means sacking Cardiff off after.

Cross trainer easy effort completing the emotional Jake the Snake documentary. Shed a few tears!

Planned a 60 min x train, but couldnt face it, so chanced a run. Bit silly. Bery sore by the end (hammy the worst).

As it wasn't planned I didn't have a watch or a head torch so used the phone app (and phone light) which was interesting!

Tried a run on the way into work, foot uncomfortable, but biggest limiter was my hamstring which couldnt take it and felt very stressed.

Got to work and jumped on the cross trainer but only had time for 20 mins so sacked it off in favour of getting some work done.

15 mins warm up 8*5mins/1min.

Ummed and arred about this for some time as I felt a bit knackered from a crappy day at work.

Its been so long since I got on the turbo I'd forgotten how to get a decent work out form it, couldnt really get the HR going, the legs felt the burn way before the CV system, so despite best intentions for a big work out, it was more the equivalent of an easy run.

Better than nowt though.
Watched half of the Jake the Snake documentary which was good but sad.