Training Log Archive: ThumperIn the 31 days ending Aug 31, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||
Wednesday Aug 31, 2016 #
7 AM
Running 41:39 [3] 5.8 mi (7:11 / mi)
IW- legs better than expected- stonking morning for running
4 PM
Running 1:12:35 [3] 10.1 mi (7:11 / mi)
ahr:117
HFW Legs feeling the session a bit now and quite empty, so just rolled it in!
Calf a bit tight
Calf a bit tight
Tuesday Aug 30, 2016 #
2 PM
Running tempo 1:57:32 [5] 20.0 mi (5:53 / mi)
Session of 30mins M effort/2mins 5(1k/90s)/2, 30 mins M effort..or, "The one I was dreading".
Took the afternoon off so that we weren't doing it into darkness and to try muster some recovery time before tomorrows running. Baking hot afternoon but quite fresh and a lovely breeze made it manageable.
Met Andy at Holmebrook and we agreed to "survive" this one!
Felt great throughout until 15 mins to go where I felt a bit niggly and legs achey, but i got a second wind with 2 laps to go.
Pleased with it. All the hardest stuff done now, still sue graft to go but can start thinking about freshening up and excuse the odd missed run if required.
Only annoying thing was I forgot my chuffing HR monitor. Would have really valued that info from this session.
30 mins 5.17
ks: 3.00, 2.58, 2.56, 2.58, 2.58
30 mins 5.17
Took the afternoon off so that we weren't doing it into darkness and to try muster some recovery time before tomorrows running. Baking hot afternoon but quite fresh and a lovely breeze made it manageable.
Met Andy at Holmebrook and we agreed to "survive" this one!
Felt great throughout until 15 mins to go where I felt a bit niggly and legs achey, but i got a second wind with 2 laps to go.
Pleased with it. All the hardest stuff done now, still sue graft to go but can start thinking about freshening up and excuse the odd missed run if required.
Only annoying thing was I forgot my chuffing HR monitor. Would have really valued that info from this session.
30 mins 5.17
ks: 3.00, 2.58, 2.56, 2.58, 2.58
30 mins 5.17
Monday Aug 29, 2016 #
Note
(rest day)
Planned rest day.
Ready for this, great that it lands on a day off work too
Ready for this, great that it lands on a day off work too
Sunday Aug 28, 2016 #
8 AM
Running 37:44 [3] 5.1 mi (7:24 / mi)
ahr:117
Quick old before a say at Clumber with the Jenkins family (from theres).
Bit hungover and legs felt horrific
Bit hungover and legs felt horrific
4 PM
Running 1:10:35 [3] 10.25 mi (6:53 / mi)
ahr:120
Run around Clumber, was s'posed to be with Tom but unfortunately he's having bad luck with niggles.
I was totally knackered and struggling to stay awake through the afternoon and legs sore, so was actually pleasantly surprised with the pace. Shame to feel so shit in such beautiful setting on a nice day!
I was totally knackered and struggling to stay awake through the afternoon and legs sore, so was actually pleasantly surprised with the pace. Shame to feel so shit in such beautiful setting on a nice day!
Saturday Aug 27, 2016 #
8 AM
Running tempo 2:07:27 [5] 22.0 mi (5:48 / mi)
ahr:146
Met Andy C early doors ad Holmebrook for a big session of 3 mile warm up 24min M effort/4min float, 18 M/3float, 12 M/2.30float, 8 M/2 float, 6 M/2, 3 M/1, then 3 warm down. Then met Hatti so she could do her session in the park (we were blessed wit perfect conditions, whilst Hatti got a soaking!)
Legs felt tight and tired but paces were decent and felt strong CV wise. amazing how much fun running around a .4 mile loop 33 times can be!
Paces (HR) 24min: 5.18 (149), 18min: 5.17 (152), 12min: 5.17 (154), 8min: 5.09 (156), 6min: 5.06 (HR 158), 3min: 5.10 (156)
Biggest ever week, eek...
Legs felt tight and tired but paces were decent and felt strong CV wise. amazing how much fun running around a .4 mile loop 33 times can be!
Paces (HR) 24min: 5.18 (149), 18min: 5.17 (152), 12min: 5.17 (154), 8min: 5.09 (156), 6min: 5.06 (HR 158), 3min: 5.10 (156)
Biggest ever week, eek...
Friday Aug 26, 2016 #
6 AM
Running 36:46 [3] 5.05 mi (7:17 / mi)
ahr:121
IW-early to try and get admin done before the patients woke up. lovely morning
4 PM
Running 1:04:57 [3] 9.25 mi (7:01 / mi)
ahr:120
HFW.
Legs a bit sore, but generally just drained from one of the toughest working weeks of my career. Keen to document that I'm actually feeling like my body is angling this training, but this week at work as drained me emotionally and physically- may need to back off due to this at some point… but will try to keep things going.
Needless to say a few emergency beers were fired down tonight.
Legs a bit sore, but generally just drained from one of the toughest working weeks of my career. Keen to document that I'm actually feeling like my body is angling this training, but this week at work as drained me emotionally and physically- may need to back off due to this at some point… but will try to keep things going.
Needless to say a few emergency beers were fired down tonight.
Thursday Aug 25, 2016 #
6 AM
Running 35:58 [3] 5.0 mi (7:12 / mi)
ahr:118
Morning plod around very misty Holmebrook- a little jaded.
4 PM
Running long 1:29:31 [5] 13.2 mi (6:47 / mi)
ahr:136
Mid week long run with marathon efforts.
Jaded after a ridiculous day at work. Blood pressure must have been through the roof. As a consequence I decided before I even got in the car that this would be a get through session.
13 miles with 3 x 15 mins off .5 mile easy run rec.
Paces (HR) 5.41 (134), 5.33 (143), 5.32 (146)
HR pleasing to be fair
Jaded after a ridiculous day at work. Blood pressure must have been through the roof. As a consequence I decided before I even got in the car that this would be a get through session.
13 miles with 3 x 15 mins off .5 mile easy run rec.
Paces (HR) 5.41 (134), 5.33 (143), 5.32 (146)
HR pleasing to be fair
Wednesday Aug 24, 2016 #
7 AM
Running 36:40 [3] 5.05 mi (7:16 / mi)
ahr:121
IW
5 PM
Running 1:07:20 [3] 9.25 mi (7:17 / mi)
ahr:115
HFW
Tuesday Aug 23, 2016 #
7 AM
Running 35:05 [3] 5.0 mi (7:01 / mi)
ahr:122
Morning plod around Holmebrook.
Legs ok gonna be a Wham! one!
Legs ok gonna be a Wham! one!
5 PM
Running intervals 50:48 [5] 8.7 mi (5:50 / mi)
ahr:153
Session go 8 * mile off 2 mins with Andy C at Holmebrook…goodness me it was hot!
Nice and cruised but neither of us feeling amazing- times better than we were hoping so can't grumble!
4.53, 4.51, 4.45, 4.50, 4.52, 4.54, 4.56, 4.55 HR around 161
Nice and cruised but neither of us feeling amazing- times better than we were hoping so can't grumble!
4.53, 4.51, 4.45, 4.50, 4.52, 4.54, 4.56, 4.55 HR around 161
Running warm up/down 39:00 [3] 5.3 mi (7:21 / mi)
Warm up/down
Monday Aug 22, 2016 #
Note
(rest day)
Hung over and feeling silly for drinking a lot yesterday…in my defence I was BBQ most of the afternoon so thats all I could do…!
Sunday Aug 21, 2016 #
7 AM
Running 2:53:22 [3] 26.3 mi (6:36 / mi)
ahr:131
Long Run with Andy and Zak for 18 miles
The much discussed full distance long run. A little anxious particularly as I felt lousy yesterday but actually really enjoyed it! No gels but carried water and drank regularly.
Then ruined it all by eating and drinking too much!
The much discussed full distance long run. A little anxious particularly as I felt lousy yesterday but actually really enjoyed it! No gels but carried water and drank regularly.
Then ruined it all by eating and drinking too much!
Saturday Aug 20, 2016 #
9 AM
Running 1:09:59 [3] 10.1 mi (6:56 / mi)
ahr:127
A very rare run with Hatti as we were in Oxford for a wedding, couldn't enjoy it however s legs felt crap and I felt crap!!
Friday Aug 19, 2016 #
6 AM
Running 33:38 [3] 4.65 mi (7:14 / mi)
ahr:121
Up early for a pre-nursery run jaunt around Linacre. Pretty tired
3 PM
Running 1:10:26 [3] 10.05 mi (7:00 / mi)
ahr:111
Post work plod along the canal before heading to Oxford for a wedding.
Tired and achey so just got it done- HR super low, so dunno how muc benefit this run will give in the scheme of things! Ate ilk a horse at the service station though!
Tired and achey so just got it done- HR super low, so dunno how muc benefit this run will give in the scheme of things! Ate ilk a horse at the service station though!
Thursday Aug 18, 2016 #
7 AM
Running 42:05 [3] 5.75 mi (7:19 / mi)
ahr:122
IW. Legs pretty sore form last night and feeling tired, but in the expected way.
Running 1:10:27 [3] 10.1 mi (6:59 / mi)
ahr:121
HFW.
Pleased with my running at the moment-I'd love to be faster but I've enjoyed the last few weeks again. This is all marred slightly by having a pretty tough time at work this week and the gigantic kick in the bollocks that is losing my wallet and keys at the same time!
I have no idea where they are, but on tuesday when I ran to work my sandwich exploded in my bag so had to clean my bag and wallet. In the flap of this I have either, thrown them in the bin, or run home with them in my bag without securing them and they've flown out onto the streets and trails of Chesterfield. Both options are stressful!
Consequently my response has been to have a few beers each night this week, so even though I'm doing big mileage I'm gaining weight!
Need to nip it in the bud, so Im putting it in writing on here that my next beer drinking sessions are sunday at the BBQ and next week when we see friends…then its time to get my weight down!
Pleased with my running at the moment-I'd love to be faster but I've enjoyed the last few weeks again. This is all marred slightly by having a pretty tough time at work this week and the gigantic kick in the bollocks that is losing my wallet and keys at the same time!
I have no idea where they are, but on tuesday when I ran to work my sandwich exploded in my bag so had to clean my bag and wallet. In the flap of this I have either, thrown them in the bin, or run home with them in my bag without securing them and they've flown out onto the streets and trails of Chesterfield. Both options are stressful!
Consequently my response has been to have a few beers each night this week, so even though I'm doing big mileage I'm gaining weight!
Need to nip it in the bud, so Im putting it in writing on here that my next beer drinking sessions are sunday at the BBQ and next week when we see friends…then its time to get my weight down!
Wednesday Aug 17, 2016 #
7 AM
Running 28:41 [3] 4.0 mi (7:10 / mi)
ahr:122
Easy misty plod around Holmebrook- felt quite good but pace not great
5 PM
Running warm up/down 29:20 [3] 4.15 mi (7:04 / mi)
Running tempo 1:14:20 [5] 13.6 mi (5:28 / mi)
Session of 2(25mins/2mins, 6(400/60s)
Warm and lovely but a bit too hot for this kind of session. Pleased to have Andy C for company! Session went well despite really not feeling up for it, more importantly calf behaved.
Distinct lack of top end speed apparent in the 400s, but pleased with my pacing of the marathon effort long reps and general strength. Right foot a bit sore after- tomorrows running won't be fun!
Decided to run easy from now until next tues to allow the calves to settle and just let my body adapt a bit. 6 weeks is a long time for high mileage without respite
25mins 5.23 pace HR 149
400s 71, 69, 72, 72, 72, 71
25mins 5.21 158
400s 74, 70, 70, 73, 73, 73
Warm and lovely but a bit too hot for this kind of session. Pleased to have Andy C for company! Session went well despite really not feeling up for it, more importantly calf behaved.
Distinct lack of top end speed apparent in the 400s, but pleased with my pacing of the marathon effort long reps and general strength. Right foot a bit sore after- tomorrows running won't be fun!
Decided to run easy from now until next tues to allow the calves to settle and just let my body adapt a bit. 6 weeks is a long time for high mileage without respite
25mins 5.23 pace HR 149
400s 71, 69, 72, 72, 72, 71
25mins 5.21 158
400s 74, 70, 70, 73, 73, 73
Tuesday Aug 16, 2016 #
7 AM
Running 41:11 [3] 5.75 mi (7:10 / mi)
ahr:127
IW- saw a tweet that the new cycle path wa complete in Chesterfield, so headed along it to check it out. Very well made and nice (a series of bridges) Gives me a nice option to extend my morning run in too.
Bit disappointed as yesterday on y rest day i felt niggle free but as the day wore on it as obvious my left calf was still tight as was my ITB
Bit disappointed as yesterday on y rest day i felt niggle free but as the day wore on it as obvious my left calf was still tight as was my ITB
4 PM
Running 1:10:47 [3] 10.25 mi (6:54 / mi)
ahr:125
HFW- calf playing up all day but ok once I got moving
Monday Aug 15, 2016 #
Note
(rest day)
Planned rest day.
Tired as I stayed up for "just one more race" in the velodrome. Idiot.
Yesterday was a fantastic opportunity to drop a bit of weight- but I had a bit of a splurge at the Broadfield yesterday afternoon- oh well :)
Tired as I stayed up for "just one more race" in the velodrome. Idiot.
Yesterday was a fantastic opportunity to drop a bit of weight- but I had a bit of a splurge at the Broadfield yesterday afternoon- oh well :)
Sunday Aug 14, 2016 #
10 AM
Running tempo 2:06:36 [5] 22.12 mi (5:43 / mi)
ahr:152
Newark Half.
As a session. To remind myself of this I had a beer last night and wore a normal vest to try and avoid going into race mode like last year.
3miles easy then the race at "marathon effort". Initially a pack of 6-8 formed and I apply tucked in as the pace was decent and I though it would be great to get used to pack running ready for Berlin.
Gradually people dropped off one by one and by mile 4/5 it was just me and Aiden Johnson from Rotherham. I tried to not think about racing and concentrate on "feeling" marathon effort. At about 8 miles Aiden dropped off and I just concentrated on keeping it marathon pace.
Delighted to cross the line for the win. My mate Charlie had entered but had to miss out through injury. He came along and kindly helped me by looking after my kit, I quickly swapped vests to get rid of my race number and headed back out for a mile easy, a further 2 miles at marathon effort, 1 mile easy, 1 mara, 1 easy.
Pleased with the 1/2,but disappointed with the later efforts as I couldn't get back on pace. Admittedly I was running against the grain of other runners and I was very conscious about not spoiling their races (really hope I didn't).
I'm pretty realistic that the half time isn't going to magically to double into my marathon time. But it was a good sesh none the less.
Pleased that the calf behaved throughout. Took a gel after 7 and 14 miles. Considering a 3-4 gel strategy for Berlin. But I got awful guts post race with happened after Berlin…fine for the duration of the race, so i guess I better just accept I'm gonna be late on the beers!
For anyone wondering Newark course was fab- pan flat, fast, well organised. Quite exposed so although conditions were perfect the wind could still be felt in sections. Would defo recommend, particularly for anyone preparing for an autumn half
Half 70.46
2 mile 5.27, 5.37
1 mile 5.33
As a session. To remind myself of this I had a beer last night and wore a normal vest to try and avoid going into race mode like last year.
3miles easy then the race at "marathon effort". Initially a pack of 6-8 formed and I apply tucked in as the pace was decent and I though it would be great to get used to pack running ready for Berlin.
Gradually people dropped off one by one and by mile 4/5 it was just me and Aiden Johnson from Rotherham. I tried to not think about racing and concentrate on "feeling" marathon effort. At about 8 miles Aiden dropped off and I just concentrated on keeping it marathon pace.
Delighted to cross the line for the win. My mate Charlie had entered but had to miss out through injury. He came along and kindly helped me by looking after my kit, I quickly swapped vests to get rid of my race number and headed back out for a mile easy, a further 2 miles at marathon effort, 1 mile easy, 1 mara, 1 easy.
Pleased with the 1/2,but disappointed with the later efforts as I couldn't get back on pace. Admittedly I was running against the grain of other runners and I was very conscious about not spoiling their races (really hope I didn't).
I'm pretty realistic that the half time isn't going to magically to double into my marathon time. But it was a good sesh none the less.
Pleased that the calf behaved throughout. Took a gel after 7 and 14 miles. Considering a 3-4 gel strategy for Berlin. But I got awful guts post race with happened after Berlin…fine for the duration of the race, so i guess I better just accept I'm gonna be late on the beers!
For anyone wondering Newark course was fab- pan flat, fast, well organised. Quite exposed so although conditions were perfect the wind could still be felt in sections. Would defo recommend, particularly for anyone preparing for an autumn half
Half 70.46
2 mile 5.27, 5.37
1 mile 5.33
Saturday Aug 13, 2016 #
9 AM
Running 1:07:37 [3] 9.7 mi (6:58 / mi)
ahr:127
Easy one from home-very anxious about it and put it off for a bit. Fortunately the calf and foot felt a million miles better from yesterday. Started to feel tight towards the end and could feel it a bit afterwards.
Theres no particular sore point when I feel around it, I think its just tight and I think its neural as my back, hammy and glut are tight too. Will spend the day being a bit grumpy and stretch/foam roller heat the hell out of it.
I'm gonna keep to the plan for now but I am a little concerned about tomorrows race/session. I think I'll do it and see how things go and take it from there
Theres no particular sore point when I feel around it, I think its just tight and I think its neural as my back, hammy and glut are tight too. Will spend the day being a bit grumpy and stretch/foam roller heat the hell out of it.
I'm gonna keep to the plan for now but I am a little concerned about tomorrows race/session. I think I'll do it and see how things go and take it from there
4 PM
Running 26:42 [3] 4.0 mi (6:41 / mi)
ahr:125
Calf no worse- felt shite when I started and tired all day- HR was 145 straight away so "here we go again" crept in my mind, fortunately a quick lick of the R strap brought it back down! Phew! Just tired then...
Friday Aug 12, 2016 #
7 AM
Running 35:51 [3] 5.05 mi (7:06 / mi)
ahr:125
IW left calf tight and ankle a little uncomfortable- a little concerned
4 PM
Running 1:07:41 [3] 9.68 mi (7:00 / mi)
ahr:121
HFW-
Left foot v. sore. Feels almost certainly due to tightness of the calf. Getting a little panicked as I don't really want to lose any training in this block and I was also quite looking forward to the half on sunday, even though its just a tempo.
Lots of stretching and heat tonight, with fingers crossed.
Oh and got stung by a wasp…AGAIN! Though it was a hamstring tear initially!
Left foot v. sore. Feels almost certainly due to tightness of the calf. Getting a little panicked as I don't really want to lose any training in this block and I was also quite looking forward to the half on sunday, even though its just a tempo.
Lots of stretching and heat tonight, with fingers crossed.
Oh and got stung by a wasp…AGAIN! Though it was a hamstring tear initially!
Thursday Aug 11, 2016 #
8 AM
Running tempo 1:25:29 [3] 14.05 mi (6:05 / mi)
ahr:138
3 X 2miles M pace/mile easy at Holmbrook.
Windy today and legs felt crap! But felt strong CV wise. HR low and pace decent so can't complain!
Pce/HR
5.30/144 , 5.28/149 ,5.27/151
Windy today and legs felt crap! But felt strong CV wise. HR low and pace decent so can't complain!
Pce/HR
5.30/144 , 5.28/149 ,5.27/151
4 PM
Running 30:45 [3] 4.35 mi (7:04 / mi)
ahr:124
Easy plod around Linacre after making a little play area for Sophie- quite proud of myself! Left calf a little niggly
Wednesday Aug 10, 2016 #
9 AM
Running 1:10:59 [3] 10.15 mi (7:00 / mi)
ahr:120
Easy one from home around Linacre. Felt surprisingly good (but unsurprisingly still tight)
HR V low. Hoping this is a good thing
HR V low. Hoping this is a good thing
5 PM
Running 40:45 [3] 6.0 mi (6:48 / mi)
ahr:121
Bit of a family day out fail as we spent most of the afternoon looking for polystyrene for potting plants (didn't get any).
But we managed to do the bit I was most looking forward to which was a run on Monsal with Hatti and Sophie on the bike, followed by pizza and beer.
Over indulged a bit but needed a pick me up after a long stretch at work. Going to concentrate on a bit of weight loss for 10 days or so now
But we managed to do the bit I was most looking forward to which was a run on Monsal with Hatti and Sophie on the bike, followed by pizza and beer.
Over indulged a bit but needed a pick me up after a long stretch at work. Going to concentrate on a bit of weight loss for 10 days or so now
Tuesday Aug 9, 2016 #
7 AM
Running 27:41 [3] 4.0 mi (6:55 / mi)
ahr:121
Easy morning plod- perfect morning temp wise- pleased to see HR has finally dropped which gives me some satisfaction that I most likely was fighting "something" a few weeks ago
5 PM
Running warm up/down 27:30 [3] 4.0 mi (6:53 / mi)
Running tempo 1:19:31 [5] 14.45 mi (5:30 / mi)
ahr:150
Session of 25 mins/2mins, 4 x mile/2mins, 25 mins
Bit blustery but a perfect temp for this kind of session! Decided to jump in at the deep end with these sessions. I made a conscious effort over winter to say in touch with the 15 mins variant of this session to allow this (hopefully).
As it was, despite starting with some trepidation, I felt quite strong. Disappointed a little with the mile reps, but I didn't go crazy as i just wanted to get through it with injury.
My chest was a bit tight and someone at work has started with a cold today, so I'm a bit anxious about that…!
25 mins 4.65 Pace 5.23 HR 148
Miles
5.03,
5.04, HR 155
5.05,
5.04,
25 mins 4.75 Pace 5.18, HR 155
Bit blustery but a perfect temp for this kind of session! Decided to jump in at the deep end with these sessions. I made a conscious effort over winter to say in touch with the 15 mins variant of this session to allow this (hopefully).
As it was, despite starting with some trepidation, I felt quite strong. Disappointed a little with the mile reps, but I didn't go crazy as i just wanted to get through it with injury.
My chest was a bit tight and someone at work has started with a cold today, so I'm a bit anxious about that…!
25 mins 4.65 Pace 5.23 HR 148
Miles
5.03,
5.04, HR 155
5.05,
5.04,
25 mins 4.75 Pace 5.18, HR 155
Monday Aug 8, 2016 #
Note
(rest day)
Planned rest day.
Bit tired this morning- noticed I've put a bit of weight on last week, god knows how! Well I know how, but I'm surprised! Just shows the power of beer.
Left calf ok on waking, got massaged last night- hoping the little bit of soreness is form that…stretching and heat tonight!
Had a go at another blog- not going to be doing big blogs quite so frequently but wanted to set the scene for weekly marathon training updates. Again, quite paranoid its boring so comments appreciated-particularly any constructive criticism!
https://marathonsense.wordpress.com/2016/08/07/tha...
Bit tired this morning- noticed I've put a bit of weight on last week, god knows how! Well I know how, but I'm surprised! Just shows the power of beer.
Left calf ok on waking, got massaged last night- hoping the little bit of soreness is form that…stretching and heat tonight!
Had a go at another blog- not going to be doing big blogs quite so frequently but wanted to set the scene for weekly marathon training updates. Again, quite paranoid its boring so comments appreciated-particularly any constructive criticism!
https://marathonsense.wordpress.com/2016/08/07/tha...
C • Blog 3
Sunday Aug 7, 2016 #
7 AM
Running 36:06 [3] 5.05 mi (7:09 / mi)
ahr:123
IW
Legs a little sore, but surprising energy levels.
Legs a little sore, but surprising energy levels.
4 PM
Running 1:09:04 [3] 10.1 mi (6:50 / mi)
ahr:125
Legs heavy but energy levels good.
Very occasional left calf twinges- seems to becoming more of a feature this calf issue- I'm hoping its neural,but I'm gonna have to give it some attention I think.
Very occasional left calf twinges- seems to becoming more of a feature this calf issue- I'm hoping its neural,but I'm gonna have to give it some attention I think.
Saturday Aug 6, 2016 #
5 PM
Running tempo 2:01:26 [5] 20.45 mi (5:56 / mi)
ahr:144
Headed to lady bower after work.
Not really feeling it, as I had the lads over last night and felt knackered from work, plus this week has been big.
I did 2 10 mile laps of the top reservoirs with a session of 3 mile warm up 4mile marathon (M) effort straight into 1 mile HM pace/4mins easy(149), (154)
3 mile M, 1 HM/3mins (149), (154)
2mile M, 1 HM/2mins (151), 152)
1mile M them 3 mile warm down (152)
Legs tired and heavy, weather warm, windy- just a game of survival really! Couldn't face chasing times on my own on the TPT and it was a very pretty evening at Ladybower. HR low- hopefully a good sign of fitness (with tied legs) and not fatigue.
Not really feeling it, as I had the lads over last night and felt knackered from work, plus this week has been big.
I did 2 10 mile laps of the top reservoirs with a session of 3 mile warm up 4mile marathon (M) effort straight into 1 mile HM pace/4mins easy(149), (154)
3 mile M, 1 HM/3mins (149), (154)
2mile M, 1 HM/2mins (151), 152)
1mile M them 3 mile warm down (152)
Legs tired and heavy, weather warm, windy- just a game of survival really! Couldn't face chasing times on my own on the TPT and it was a very pretty evening at Ladybower. HR low- hopefully a good sign of fitness (with tied legs) and not fatigue.
Friday Aug 5, 2016 #
7 AM
Running 25:02 [3] 5.05 mi (4:57 / mi)
ahr:130
IW- stung by a wasp on the thigh!
5 PM
Running 1:07:03 [3] 9.65 mi (6:57 / mi)
ahr:124
HFW- pretty light headed and tired-hopefully because my immune system is fighting the attack of the killer flies and wasps which has accumulated this week!
Thursday Aug 4, 2016 #
7 AM
Running 34:47 [3] 5.0 mi (6:57 / mi)
ahr:128
Morning plod around Holmebrook.
Feeling heavy legged and tired
Feeling heavy legged and tired
4 PM
Running tempo 1:19:35 [5] 13.08 mi (6:05 / mi)
ahr:142
Post work and Ian Wainwright funeral long run with some marathon pace work (3 x 2 miles/1mile easy run rec.)
5.28 HR 147
5.29 HR 154
5.35 HR 156
Not an amazing pace, but legs feel heavy and I generally feel a bit shit. Final 2 miles was into a headwind. In fairness, from how I felt pre run I'm really pleased with it.
Spent a bit of time thinking about Ian. I was no where near as close to him as many guys in the club, but its hard to be a Hallamshire Harrier and not have been affected by him in some way.
Ian came over to me at Doncaster 5k one year when I was trying to become a runner. He encouraged me to join the club (I didn't think I was good enough) and this club has now changed and shaped my life. The fact that he showed interest touched me as I felt very much a "non-runner". In fact the coach who I had been training with told me I would never be a decent runner as I couldn't beat the girls in sessions. So for that, thank you Ian and rest in peace.
Another memory I'd like to share relates to when he was in hospital. Like many we tried to visit him as much as poss. I never knew whether to, not being as close to him as others, feeling a bit imposing. But when I did go, he soon had me massaging his hands and feet!
As someone who spends much of their day working with people with debilitating conditions, which are very hard to come to terms with, the relaxed way in which Ian maintained his composure will always stay with me.
I don't know what his darkest days were like, but he was very matter of fact and open to us all about how he felt physically, spiritually and psychologically . I though he was strong, dry and almost graceful in his manner throughout those visits and afterwards during and following his rehab, very Ian.
Its always nice to attend a funeral where loads of people are standing up through lack of seats, I think that says it all.
5.28 HR 147
5.29 HR 154
5.35 HR 156
Not an amazing pace, but legs feel heavy and I generally feel a bit shit. Final 2 miles was into a headwind. In fairness, from how I felt pre run I'm really pleased with it.
Spent a bit of time thinking about Ian. I was no where near as close to him as many guys in the club, but its hard to be a Hallamshire Harrier and not have been affected by him in some way.
Ian came over to me at Doncaster 5k one year when I was trying to become a runner. He encouraged me to join the club (I didn't think I was good enough) and this club has now changed and shaped my life. The fact that he showed interest touched me as I felt very much a "non-runner". In fact the coach who I had been training with told me I would never be a decent runner as I couldn't beat the girls in sessions. So for that, thank you Ian and rest in peace.
Another memory I'd like to share relates to when he was in hospital. Like many we tried to visit him as much as poss. I never knew whether to, not being as close to him as others, feeling a bit imposing. But when I did go, he soon had me massaging his hands and feet!
As someone who spends much of their day working with people with debilitating conditions, which are very hard to come to terms with, the relaxed way in which Ian maintained his composure will always stay with me.
I don't know what his darkest days were like, but he was very matter of fact and open to us all about how he felt physically, spiritually and psychologically . I though he was strong, dry and almost graceful in his manner throughout those visits and afterwards during and following his rehab, very Ian.
Its always nice to attend a funeral where loads of people are standing up through lack of seats, I think that says it all.
Wednesday Aug 3, 2016 #
7 AM
Running 34:56 [3] 5.05 mi (6:55 / mi)
ahr:131
IW
Knees very sore on waking but run felt surprisingly ok
Knees very sore on waking but run felt surprisingly ok
4 PM
Running 1:06:17 [3] 9.65 mi (6:52 / mi)
ahr:124
HFW- left leg sore with a whopping fly bite from last night!
Legs generally a bit heavy and tired.
HR low which hopefully means things have settled down immune system wise (assuming things weren't great through fighting something)
Legs generally a bit heavy and tired.
HR low which hopefully means things have settled down immune system wise (assuming things weren't great through fighting something)
Tuesday Aug 2, 2016 #
7 AM
Running 33:55 [3] 4.9 mi (6:55 / mi)
ahr:124
Morning plod around Holmbrook-feeling a little broken. Right glut a little better from a kind massage from the wife.
Having run this loop a lot of times, I was surprised to see if come up nearly 200m short- which explains the slow pace on Strava!
Having run this loop a lot of times, I was surprised to see if come up nearly 200m short- which explains the slow pace on Strava!
5 PM
Running 28:28 [3] 5.3 mi (5:22 / mi)
6 PM
Running intervals 54:20 [5] 9.55 mi (5:41 / mi)
ahr:150
Met Andy C in Holmbrook for our first marathon block session- great to get back into it.
Sadly I felt knackered and really not up for it, both my knees were a little sore too.
We agreed to just "get through it".
Session of 12 x 1k/90 - nothing remarkable, just too lads grinding it out. what was pleasing though, my theory on recent sessions that my new garmin comes up slow was proved correct as Andy's garmin suggested our k reps (measured by my watch) were long and 10 secs per mile slower than him!
I aven't uploaded any updates to it, which I promptly did when I get home- hope that fixe it as session times have been demoralising for a while! Glad to get it done couldn't ave done it without company!
In other news, Ive taken the plunge and decided to do a proper blog. I've always held back as I don't think I've achieved anything that people would really want to read about- but, I read many blogs and really enjoy them. These blogs don't exist unless someone sits and writes them, so time for me to offer something. I posted it on social media last night and was very nervous about the response. Hopefully I can make it interesting
https://marathonsense.wordpress.com/2016/08/02/201...
3.05, 3.07, 3.09, 3.09, 3.10, 3.11, 3.10, 3.08, 3.09, 3.14, 3.11 HR c. 157
Sadly I felt knackered and really not up for it, both my knees were a little sore too.
We agreed to just "get through it".
Session of 12 x 1k/90 - nothing remarkable, just too lads grinding it out. what was pleasing though, my theory on recent sessions that my new garmin comes up slow was proved correct as Andy's garmin suggested our k reps (measured by my watch) were long and 10 secs per mile slower than him!
I aven't uploaded any updates to it, which I promptly did when I get home- hope that fixe it as session times have been demoralising for a while! Glad to get it done couldn't ave done it without company!
In other news, Ive taken the plunge and decided to do a proper blog. I've always held back as I don't think I've achieved anything that people would really want to read about- but, I read many blogs and really enjoy them. These blogs don't exist unless someone sits and writes them, so time for me to offer something. I posted it on social media last night and was very nervous about the response. Hopefully I can make it interesting
https://marathonsense.wordpress.com/2016/08/02/201...
3.05, 3.07, 3.09, 3.09, 3.10, 3.11, 3.10, 3.08, 3.09, 3.14, 3.11 HR c. 157
Monday Aug 1, 2016 #
Note
(rest day)
Planned rest day. Bit worries about my right hip flexor which I tweaked in the warm up on sat.
Fell asleep on the massage table (whilst being massaged) last night and was looking forward to some sleep- sadly I was up all night cuddling a poorly baby- dreading work today!
Fell asleep on the massage table (whilst being massaged) last night and was looking forward to some sleep- sadly I was up all night cuddling a poorly baby- dreading work today!