Training Log Archive: Thumper

Blagged a massage off "Sharp-elbows" Hatt last night which just about got me through todays session.

Knee grumbly but never any worse. Legs generally a little DOMsed on both sides which is interesting as that only really materialised this morning!

Session of 2x400m,10mins @ race pace, mile at race pace, 4 x 400, 10mins at race pace (although it was 11 as I shot my bolt too early after 1 minute of recovery. Idea being to simulate the anticipated fast start next week.

Enjoyed it, love Holmebrook. Saw Calli Thackery running around a few times which was a surprise. Wonder what she's doing out this way?

76, 75
5.40 pace for 159 HR
5.50 for 158
83, 72, 94, 82
5.47 pace for 158

Need to get these legs sorted now, the hard work is in the bank

Nice easy on with Tom from a play date in millhouses.

Still DOMsey but knee a bit better

Have fun tonight anyone reading this!

Into work- anxious about how the knee would be- quads were tight from the off- knee niggling form mile 4.

Bit slippy and eerily quiet

Post work plod around Linacre with the head-torch-gutted to miss another stonking day!

Felt like a decent clip but pace was very slow- HR low so hopefully just the dark playing tricks on me.

Knee niggly but never any worse- quads very tight.

Hoping to survive the next few planned days then get another great massage form Rich-although can't keep relying on his goodwill.

After a very sobering and depressing 2 days back at work I was pleased to be able to get out for a run (and slightly miffed at missing a stunning day).

I decided to bridge the gap to Saturdays session with an accelerun/long run combo along the TPT and canal.

It went well save for some sloppy sections and the final hard mile involving the various hills and exit/entrance ramps linking the canal to the station and Chesterfield cycle lanes.

The knee was absolutely fantastic until mile 11 when I decelerated to easy running pace and it was pain full and the quad became tight. So the massage was a big success- but I need to nail down the route cause and stay on top if it with strengthening/massage stretching.

1 6:53 124 bpm
2 6:44 113 bpm
3 6:38 119 bpm
4 6:29 126 bpm
5 6:17 139 bpm
6 6:07 144 bpm
7 5:54 153 bpm
8 5:47 157 bpm
9 5:39 160 bpm
10 5:41 160 bpm
11 0.5 mil 5:41 161 bpm
12 6:58 139 bpm
13 7:07 135 bpm
14 7:37 132 bpm
15 0.6 mil 7:20 131 bpm

Semi-planned rest day after an epic 3 hour massage last night.

Sore today-hope it helps.

Ribble Valley 10k.

Woke up and immediately checked the leg- it felt tight but good to go.

Jumped in the car and 2 hours later got out- knee sore- so its a patello-femoral prob (suspected that with my quads being so tight).

Warmed up- no pain. Pleased to see a good field and perfect conditions.

The start t Ribble is very narrow and manic so I was a little concerned about getting out ok- the gun went and things were ok but got stuck behind one or two guys who shouldn't really have been at the front. Realised after 400m that I hadn't pressed my watch (bugger).

Immediately a clear lead pack formed but I was within touching distance of them as they went through the first K in 2.58 to my 3.02. Do I go with them or not? I was with a pack but I was already leading and not sure where the help would come from. I bottled it and hoped a few would get spat out form in form to chase.

My plan was to go hard from 2.5 miles (where the climbing was done) and thats exactly what I did. I manage to keep myself in check for most of the race. Frustratingly mile 1.5 to 2 I had assumed that two guys who came in front form the pack were pushing the pace, in fact it had dropped.

If sub 31 was on today it was this little passage where it was lost- I think I could have maintained a slightly harder pace here and still have finished the way I did.

From the hairpin turn at mile 3.5 I went as hard as I could trying to catch Simon Deakin-I was fortunate to be joined by another runner who kept me pushing throughout and ultimately beat me. I didn't have anything left for a "kick" so just ran as hard as I could- watching 31 agonisingly tick past with just 10 metres to go.

Didn't feel the knee at all in the race. I couldn't have raced any harder, in fact I'm really pleased with my pacing- I think if I hadn't got a little caught up at the start and had clocke the dip in pace at mile 1.5 I might have snuck a 30.58

A race of positives and negatives. Mainly positives.

Negatives
- I'm still not as quick as I'd like to be
- I didn't start my garmin so I ca properly geek out at the run
- My knee was pretty sore after the 2 hour drive back

Positives
- I've never been this fit in December
- I have a new PB!
- My two other 10k pb times were after an altitude trip where Ihad been shot by the magic altitude bullet.
- In October I ran one of my worst times at the National Road Relays yet 2 months later I find myself in pb shape
- This is a nice indicator that my current training philosophy is working.
- I haven't done any "speed work" yet which is what I really feel I need.

So I'm pleased. I just really need to sort this knee out.

Missed the planned 6.30 get up for a shakeout (my carcass arrived downstairs at 0830- due to the 5th horrendous night with Sophie on the trot.)

After an amazing fun morning at the Matlock Raft race (which I highly recommend) we nipped home for turkey sarnies and then popped down to Hassop.

Had another nice run with Hatt and did a few strides.

If I'm honest I didn't want to run as my knee has been hurting since yesterdays run (this is something that has been niggling away for a few weeks, getting gradually worse each day. I hoped a taper would reset it.)

As it stands, I could feel it running but it wasn't quite as bad as I feared. Plan is a night of heating up my quads and icing the knee, plus loads of stretching and foam rolling.

I'd really like to race tomorrow-I feel racing weight and fit and conditions are perfect. In fact I'd possibly prioritise it over the Yorkshires. But my conundrum is that I really don't want this to turn into something nasty- I really want to be heavily involved in the Northerns/Nationals and I'm really excited about training for the 3 peaks…

Fingers crossed-hope this isn't one of those days where I drive for 4 hours for a DNF..

Merry Christmas everybody!

Lovely plod with the wife- great to get out for a decent length run with her-complete with Santa hats with bells on. (Won't be be buying Santa hats with bells on again!)

Frustratingly my left quad is in bits and is worse after a day off. I'm feeling light, fit and ready other than that. In fact I'm starting to feel all dressed up with no where to go. Think this may be something I've got to rest.

Still aiming for Ribble.

Anyway hope anyone reading tbhis has had a lovely Christmas!

Unplanned rest day.

Got a good massage in last night and have found out over the years that the best way to maximise a massage is to rest the next day. Not ideal, but I've decided to try not to look at my mileage over the festive period as it is going to be all over the place with a mid-week race and re-jigging things for niggles. The important thing is to keep running.

Shame as its a lovely day!

Loads Road Hill session with Hatts.

The idea of this was to get the legs used to working hard on the hills ready for Ribble Valley, but also I find I tend to recover easier from hill sessions than flat ones.

Despite my quad being the predominate problem recently, my hamstring and glut also became sore last night. I wasn't sure if this sesh would get off the ground- but things felt manageable this morning and I used hill reps quite effectively last year when my hammy had torn, so I went ahead with it.

Very windy (headwind) and I felt pretty lousy with a tight chest- more than likely picked up from the little one. But in all I was fairly pleased with how it went despite feeling a bit weak, I didn't hammer it, just got through it.

I've been looking forward to Ribble Valley for some time now, more so having seen the favourable conditions forecast. Frustrating to have a few seeds of doubt creeping in with the chest and leg issues.

But hey-ho-I'll give it ago. I didn't run well last year on the same day at Hall Green 6 (a last minute replacement for the cancelled RV), but it sharpened me up for a decent run at the Yorkshires.

Ave HR for efforts 157

Great to do a session with Hatt although we barely communicated even on the warm up/down as we felt shit!

Couldn't risk running to work so drove and did laps of Holmebrook

Quad not good at all but got no worse- in fact it was on and off during the run

Ran the canal to try and minimise any stress to the leg.

Quad pretty good but hamstring insertion shite. Bugger. Hard to pin point any particular problem- just seems to be a bit of a biomechanical issue. Got to love my body's ability to bottle the big races. (Think I'm getting Sophie's cold too..) Just got to laugh about it.

Anyway- still running for now, just a case of how I manage it

IW
legs better than feared but concerned about left quad

HFW
Again aware of quad but made it home at a decent clip considering the mud, took annual leave as we'd seen everyone and it looked a nice afternoon-got home just as it got dark

Good stretch after but quad getting really sore as the night progressed.

Pretty worried now-shame as I'm racing weight and feeling fit.

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Session of 8 x 1k/90s at Grassmoor.

Took annual leave as I wanted to do it in the daylight, to get the best out of myself, but also because this time of year tends to see me being a bit fed up so wanted to get as much daylight as I can!

After a brilliant massage by Hatts on Sunday which left my glut in bits yesterday ti was much improved and I felt fine warming up.

The session went well, with the biggest limitation on my effort coming form feeling slightly sick from training a bit close to breakfast. Times were solid enough considering mileage, niggles and Sundays long run.

3.00 (156)
2.58 (160)
2.58 (161)
2.58 (162)
2.56 (162)
3.01 (162)
2.57 (162)
2.58 (161)

Fresh, cold evening, lovely.

Nice easy one up and around Holmebrook lake.

Feeling really concerned about my quad and adductor- felt ok running but feels pretty bloody sore after most runs recently-clearly due to opposition from my shitty glut.


Just hope I can settle it down in the next few days so I can head to Ribble (and the Yorkshires) on my terms

Planned rest day

Main objective today is to try and make friends with my left leg

Nice run around CLumber- planning to use our new bike trailer with the family accompanying…dropped Hatti and Sophie immediately and when I turned round for the third time to find them I'd lost them.

Felt pretty effortless at a decent clip and niggle free initially but my left hammy and glut got worse as it went on. Worse still I took a wrong turn a mile away from the car park, adding 1.5 miles to the planned route..grrrr!

Time to back off now

Scrumtious morning- the usual home to linacre loop but I'll never tire of it.

Left glut hammy quad all a bit shit, but hopefully exacerbated by yesterdays massage.

Need to back off now to try and straighten out all the issues

Easy plod through Rivellin after picking up a bike trailer on gumtree.

Nice to be back there on a nice wintery day.

Left leg a bit niggly, quad, glut and hammy all a bit shit-as I said earlier though I'm hopeful its part niggle part deep massage.

20 miler planned tomorrow then start to back off for Ribble and the Yorkshires- if theres any niggling going on though I'm not going to force it, I've put a nice block together recently so most of the work is hopefully in the bank

XC session of 1 mile M pace 4 x 60s hills/jog down rec., 4 x mile hard/2mins, 4 x 400/60s, 1 mile M pace at holmbrook

A familiar feeling at the start, glut and hammy not happy but ran as hard as I could within it.

Pretty pleased actually with the session- I never hit it too hard, just tried to hit it as hard as I could and survive it.

5.51 (147)
HR 151 av. for hill reps
5.37 (159)
5.36 (157)
5.36 (158)
5.48 (157) this one had the hilly loop
80 (151)
81 (151)
82 (151)
82 (151)
6.14 (151)

Pre massage plod, glad I couldn't make my Sunday massage as it lead to arranging an earlier one- the legs are sore.

Easy running til Tues though (although hoping to get 20 in on Sunday)

Dunno what garmin was thinking but there was no way on earth I was 8 minute milling on mile one!

Morning plod around Linacre- a bit shocked at the pace- I did feel a bit tired (and spaced out after at work)but HR ok. Legs generally a but a hey so hopefully that.

Certainly needing this 2 days easy post track regimen in my
Old age couldn't do a Tuesday and Thursday session cycle

Couldn't really concentrate at work due to Star Wars excitement and most of the patients had been seen so took annual leave and got a daylight run in (mist of it at least). Pace slow again but HR low- legs just generally a bit achey and niggly.

Can't wait for the film.

Also got 2 race maps through the post for Long Mynd and the three peaks which instilled a little fire in my belly

C • PPP 7

IW- woke up in the middle of the night with a really painful knee but it had gone on waking! Phew!

Had good energy levels this morning but certainly knew I'd done a big session so just pottered in

Work Christmas fuddle today £7 each so a race to get your moneys worth- I did and felt stuffed all afternoon…last time I ran home after one I got caught coming out of a bush in running shorts whose lining were removed in a bit to get home with some level of dignity.

Luckily tonights run was uncomfortably but i survived. Again a bit niggly and tired but HR very low… do I need to be putting a bit more on these runs or am I helping myself get the miles in without bring on a injury?

Left foot a bit niggly when I got back

Morning plod around Linacre, bit nervous about how my niggles would fair (left glut, left foot, left hammy

Not terrible, not amazing- but an amazing morning- then spend the drive to work hoping Chris Evans did blab any spoilers about Star Wars

Session of 1 mile M pace, 20 x 400/60s, 1 mile M pace

Jumped in with the uni boys tempo, didn't realise at the time but it was quicker than my plane M pace.

Oh well. Good group for the reps although it halved at 10 reps and ended with just my self and Connor from 15.

Pleased with the session in total, disappointed in the dip in pace towards the end- just highlights the group effect.

5.08
70,66,67,67
66,67,67,68
66,67,67,67
68,67,67,68
68,69,68,68
5.17

Planned rest day
Left glut tight

Up and at 'em t get round the resers and salvage some family time. Got there for 0730 but it was still pitch black so waited 15 mins to get out, couldn't be arsed with a head torch for just 15 mins.

Forgot my HR monitor and music which was frustrating, but got me in a "get it done" mindset

Session of 4 x 15mins/1 mile easy float recovery.

Pretty windy in all directions but pleased with how this went, despite being ill twice I feel like things are starting to come together (cold has lifted too).

Got back to watch the XC on tele and to watch the Telford 10k results come in. More people dipping below 31 and leaving me behind but I'm past caring now and just enjoying my running.

5.56
5.39
5.51
5.37

Easy one post staff do-still pissed which genuinely made running a bit of a struggle. Cant remember the last time I went on a proper night out

Quick plod along the canal at Cromford, snuck out from the activities at the mill. Always reminds me of Ian Wainwright that place as it is the starting point for the High Peak Relays which he liked us to race.

Felt better than this morning but got some neural pain form my left glut which is annoying.

Cold has lifted which is great

Warmed up and felt grotesque, but rationalised this was due to the warm weather and (hopefully) being over-layered. HR was in normal zones, so decided to continue with the planned session (but de-layered). This winter seems to have been particularly illness infested for many, so if I don't train due to feeling shit I may never train..just need to try to make the right calls about where the line needs to be drawn.

Anyway, XC session at Holmebrook of 15mins/90s, then 1,2,3,4,4,3,2,1 mins off around 1/2 recover then into another 15 mins.

I hoped when I set this session to go very deep and push myself, but obviously with being under the weather I just got through it. Nothing earth shattering, but solid considering the ground was a little boggier in places and it was windier than last time. HR behaved and I feel better for doing it. Just got to survive a nights drinking at the ward Christmas do tonight and hopefully I can go back to respecting my body.

If I'm feeling well then next week has to be a "weight loss week" as I've been feeding the cold!

15 mins pace 5.50 HR 152
Efforts all c. 5.30 pace with HR around 157 which is lower than I'd have liked but I couldn't push anymore today.
15 mins 6.03 HR 154

Second M effort slower, but I'm happy with it as I got chased by an aggressive dog so repeated a lap of the hilly and boggy loop rather than head to the flatter running which was where the dog was.

Beers earned- tomorrow will be grim with a hangover, a cold and sore legs :/

Squeezed a cheeky plod in before my work Christmas night out- bizarrely after the session this morning my cold felt better and better as the day wore on

Lieu day- fancied taking advantage of a day to myself and going somewhere peaky but feeling run down and niggly and the forecast was turd so just ran on the 5 pits trail, where I haven't been.

As it was, despite waking up feeling grotty it was anise enjoyable rainy plod and I was pleasantly surprised at the pace

Fell asleep with a sleep and also under the weather Sophie, so akin up and getting out of the door for this was an effort, but I enjoyed it when I got going.

Still feel under the weather but its concentrated on my sinuses and my HR seems ok- so hopefully I'm ok to keep going.

IW

Left calf tight but glut and back survived a tough session much better than in recent weeks which is great. Still a bad sore throat on waking (more sinusy to be precise)

HFW- calves a little tight and in possession of zero energy so just plodded and reflected on my day/ day dreamed about running.

Really fancy the South Yorkshire XC champs this weekend but really want to get a few weeks of solid training in. Managed to talk myself out of it by the end of the run but will feel like I'm missing out.

Still feeling under the weather anyway so prob no bad thing.

Morning plod around Linacre, gorgeous morning.

Woke up feel shit again and HR high despite stopping for a photo.

Left calf tight

Felt back all day but no major symptoms, think its just the general malaise form grotty sinuses. HR was ok on the drive to track so decided to give it a whirl.

Session of 8 x mile off c.60s first and last rep at M effort, efforts 3-7 with the group.

Difficult to gauge how ur training these days as everyones doing slightly different session. Guys at the front were doing 4 reps, but I didn't find that out until they stopped! Anyway, all things considered, pleased with that- just hope it doesn't tip me over the edge.

5.28 147
4.57 161
4.56 161
4.51 162
4.49 164
4.55 163
4.57 163
5.18 159

Left calf tight but never got worse

Planned rest day.

Got another cold. Class.

IW calves in bits and tired

HFW calves still in bits felt good energy levels wise though

IW

Energy levels good despite LR yesterday and staff do late night last night.

Calves in BITS….poor choice of tainer yesterday for the conditions

HFW- energy levels great but calves so sore.

Up bright and early to get the long run session out of the way before checking out at 10. Didn't factor in the sunrise so had a delayed start (couldn't be arsed carrying a head torch for the sake of 15 mins)

Never really felt as though I got going HR pretty low but legs had nothing so just ground it out and didn't force it. Bit of a shame- really struggling to get back into form in sessions -but I really don't feel I'm tired in myself so hopefully it's just a sign that I lost a decent level of fitness by being well rested in Sept/Oct.

Anyway- another session banked and a solid wrk of training- 3 easy days now to try and get this tiring but fun week out of the system (and let my calves recover- pretty sore from today)

4 miles M 6.09 pace HR 146
1 mile T 5.57 HR 156
3 mile m 5.57 HR 152
1mile T 5.53 HR 153
2 mile M 6.04 HR 150
1 mile T 5.46 HR 153
1 mile M 5.38 HR 151

Morning run around Pines taking in the new running loop.

Still feeling a bit tired and leggy-pretty exhausting week at Centre Parcs to be fair though-looking forward to going back to work for a rest

Plod with Hatti and Sophie in tow on the bike and trailer (Sophie passed out.)

Bit frustrating as my left foot got progressively painful and hurt for the rest of the day. I was hoping to do a pretty big session tomorrow morning.

Havent sat down since we got here and we are at opposite ends of the park to my parents, so probably a time on feet things