Training Log Archive: KingTimIn the 30 days ending Sep 30, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||
| 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 | ||||||||||||||
Tuesday Sep 30, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Cycled despite the rain. I've put on 4kg over my holiday (now 79kg), and while I'm not running cos of my knee (self-diagnosed medial collateral ligament strain) I think the need to keep active is very high.
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Still raining.
Sunday Sep 28, 2008 #
Note
Just returned from a week's watersports holiday in Greece. Windsurfed for about 4/5 hours everyday, plus dinghy sailing. Did three mountain biking trips too, about 6 hours in total with a lot of climb, but have no idea where or how far we went so can't log it.
Wrenched my right knee while falling off the windsurf board on Thursday. It still hurts to bend it, especially twisting on that leg, so running is off for a bit.
Wrenched my right knee while falling off the windsurf board on Thursday. It still hurts to bend it, especially twisting on that leg, so running is off for a bit.
Saturday Sep 20, 2008 #
Orienteering race (SARUM Caddihoe Chase) 1:29:44 [4] 11.9 km (7:32 / km) +130m 7:09 / km
shoes: Inov8 Terroc 330
Not bad, nice day, terrain was mediocre. Legs felt tired today, I fell over so many times cos I wasn't lifting my feet up enough. Knees are battered and bruised now. But was running quite strong on the flats and downhills. Three errors which cost me probably over 5 mins altogether.
Took the wrong path up to 6 having missed the first (correct) one.
Completely lost 9 and spent ages with Joe Taunton (I assume) and someone else looking around for it.
Couldn't find 19 so ran in circles around it until I spiralled into it.
Took a bad route of 20 and got caught up in a mass of nettles and brambles.
Had a good fast run-in though.
It's tick season it seems. Just pulled 7 out of Laura, and I found one on my scrote.
Took the wrong path up to 6 having missed the first (correct) one.
Completely lost 9 and spent ages with Joe Taunton (I assume) and someone else looking around for it.
Couldn't find 19 so ran in circles around it until I spiralled into it.
Took a bad route of 20 and got caught up in a mass of nettles and brambles.
Had a good fast run-in though.
It's tick season it seems. Just pulled 7 out of Laura, and I found one on my scrote.
Thursday Sep 18, 2008 #
Run race (Weston Prom Race #1) 28:58 [5] 5.0 mi (5:48 / mi)
ahr:171 max:177 shoes: Nike Air Zoom Vomero +3
Planning to do the whole series of 9 over the coming months. Flat race up and down the prommenade at Weston Super Mare. Went with Mark S and Rod Buffett.
Very still conditions. Legs still feeling the efforts from the Half so I feel I can go faster next time. Timed my eating wrong and was burping up prawn, pasta and sweetcorn all the way, even though I gave myself 2.5 hours before the race.
Rod won by miles. I came 8th. Mark was 15th. Good race. Enjoyed it.
Very still conditions. Legs still feeling the efforts from the Half so I feel I can go faster next time. Timed my eating wrong and was burping up prawn, pasta and sweetcorn all the way, even though I gave myself 2.5 hours before the race.
Rod won by miles. I came 8th. Mark was 15th. Good race. Enjoyed it.
Run warm up/down 10:00 [1] 2.0 km (5:00 / km)
Wednesday Sep 17, 2008 #
Run 32:48 [3] 7.5 km (4:22 / km)
ahr:144 max:160 shoes: Nike Air Zoom Vomero +3
On my own round the Downs, a lap and a half. Slowed down for the second loop as legs were still quite sore from Sunday.
Lap 1: 5.4km 22.54
Lap 2: 2.1km 9.54
Lap 1: 5.4km 22.54
Lap 2: 2.1km 9.54
Monday Sep 15, 2008 #
Run (Monday night run) 1:07:00 [2] 11.2 km (5:59 / km)
shoes: Inov8 Terroc 330
With Mark S and Charles. Quite a bit further than what I wanted to do as a recovery run, but they both kept telling me "it'll do you good".
Got a lift with Mark to Church Road, and we ran a few loops through Leigh Woods, taking in as many hills as Charles could find. Uphills and flat were ok to start with, it was just the downhills that my quads exploded on.
After 45 mins I had nothing left in me and was left for dead by the M45 and M55. Had to walk up Nightingale Valley at the end.
Got a lift with Mark to Church Road, and we ran a few loops through Leigh Woods, taking in as many hills as Charles could find. Uphills and flat were ok to start with, it was just the downhills that my quads exploded on.
After 45 mins I had nothing left in me and was left for dead by the M45 and M55. Had to walk up Nightingale Valley at the end.
Sunday Sep 14, 2008 #
Run race (Bristol Half Marathon) 1:18:37 [5] 13.1 mi (6:00 / mi)
shoes: Nike Air Zoom Vomero +3
Perfect conditions. Warm, dry, only a light wind. Was really aiming for 1.15, but my summer hasn't been as good for training as the winter was before the Bath Half.
Went off quite quick followed by a slow second mile. Then settled in behind someone for the next several miles into the wind. Worked well as I overtook him once we'd got back into town and turned away from the wind.
1 00:05:36
2 00:06:07
3 00:05:47
4
5 00:11:51
6 00:05:55
7
8 00:12:11
9
10 00:12:09
11 00:06:03
12
13.1 00:12:55
So that's a new PB by 3 seconds. Shoes were great - no problems with soleusesesis at all. Very pleased. The 1.15 mark will have to wait until the Bath next year.
Went off quite quick followed by a slow second mile. Then settled in behind someone for the next several miles into the wind. Worked well as I overtook him once we'd got back into town and turned away from the wind.
1 00:05:36
2 00:06:07
3 00:05:47
4
5 00:11:51
6 00:05:55
7
8 00:12:11
9
10 00:12:09
11 00:06:03
12
13.1 00:12:55
So that's a new PB by 3 seconds. Shoes were great - no problems with soleusesesis at all. Very pleased. The 1.15 mark will have to wait until the Bath next year.
Friday Sep 12, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Now the schools are back it's considerably quicker cycling to work than going on the bus.
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Thursday Sep 11, 2008 #
Run 35:40 [3] 7.7 km (4:38 / km)
shoes: Nike Air Zoom Vomero +3
Around the Downs with John. Was bit slow to be honest. John seems pretty unfit.
Still loving the new shoes.
Still loving the new shoes.
Wednesday Sep 10, 2008 #
Run 40:00 [3] 8.7 km (4:36 / km)
shoes: Nike Air Zoom Vomero +3
Test run for my new shoes. Lunchtime run from the office with Gareth around Bradley Stoke and Patchway.
I love these shoes. A world of difference from the old road shoes. No calf pain whatspever.
And this is the first time I've run from work at lunch. Winter daylight runs here I come!
I love these shoes. A world of difference from the old road shoes. No calf pain whatspever.
And this is the first time I've run from work at lunch. Winter daylight runs here I come!
Monday Sep 8, 2008 #
Note
slept:7.3
Went to see John the physio at Moti today for the 15 minute free assessment about my soleus problem (which is absolutley fine today after running for nearly 3 hours yesterday). He checked my hip, knee and wankle mobility then watched me run, and even ran alongside me around the block.
He said my running is smooth, light and balanced, and he couldn't work out what's causing the problem. He ruled out the sciatic nerve since I get it on both legs and it's not agravated by terrain running. He also ruled out a circulation problem cos I is pretty fit. The only thing left is the shoes, which he is doubtful about cos they've not reached the 500 mile mark and are good quality shoes.
I tried a couple of other road shoes, with more cushioning, on the treadmill. Asics and Nike. Both felt a lot more comfy to me so I'm thinking maybe it is the shoes afterall. I decided to keep my New Balances and do the Half in them on Sunday. If I get the problem again after that I'll think again.
...but having just written this I'm now thinking it would be more sensible to change the shoes now, run in the new, more cushioned ones on Sunday and then if I still get the pain I'll know it's me and not the shoes.
He said my running is smooth, light and balanced, and he couldn't work out what's causing the problem. He ruled out the sciatic nerve since I get it on both legs and it's not agravated by terrain running. He also ruled out a circulation problem cos I is pretty fit. The only thing left is the shoes, which he is doubtful about cos they've not reached the 500 mile mark and are good quality shoes.
I tried a couple of other road shoes, with more cushioning, on the treadmill. Asics and Nike. Both felt a lot more comfy to me so I'm thinking maybe it is the shoes afterall. I decided to keep my New Balances and do the Half in them on Sunday. If I get the problem again after that I'll think again.
...but having just written this I'm now thinking it would be more sensible to change the shoes now, run in the new, more cushioned ones on Sunday and then if I still get the pain I'll know it's me and not the shoes.
Sunday Sep 7, 2008 #
Orienteering race (SOC New Forest Long-O) 2:50:17 [4] 25.3 km (6:44 / km) +335m 6:19 / km
shoes: Inov8 Terroc 330
Red Shoot. Course was in two parts, first the Black course, then changed maps to run the Brown.
After missing #1 and losing over a minute on a 100m leg, I ran well for the rest of the first part. Running strong and navigating fairly well. Was in the lead at the change-over. Lost concentration after the change-over and spent ages faffing on the way to Brown #1 (actually perfectly on the straight line but I was convinced I wasn't). On the way to #2 stopped running for the first time to have an energy gel as I was starting to feel the sticky mud taking its toll. All was good until Brown #9 where I missed it and ran a large circle all around it, losing about 5 mins. Then Mark Bown (started 2 mins down on me) apeared coming out of the control so I stuck with him until the finish.
Finished 3rd, 10 mins down on Nick Barrable, 2 mins down on Mark.
After missing #1 and losing over a minute on a 100m leg, I ran well for the rest of the first part. Running strong and navigating fairly well. Was in the lead at the change-over. Lost concentration after the change-over and spent ages faffing on the way to Brown #1 (actually perfectly on the straight line but I was convinced I wasn't). On the way to #2 stopped running for the first time to have an energy gel as I was starting to feel the sticky mud taking its toll. All was good until Brown #9 where I missed it and ran a large circle all around it, losing about 5 mins. Then Mark Bown (started 2 mins down on me) apeared coming out of the control so I stuck with him until the finish.
Finished 3rd, 10 mins down on Nick Barrable, 2 mins down on Mark.
Thursday Sep 4, 2008 #
Run warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Road shoes New Balance 756
Had decided to do no running until Sunday's New Forest Long-O to give my baby cows a chance to recover. They're still sore and by no means right so I booked a session with the physio at Moti for next Monday evening.
In a desperate attempt to get something sorted sooner than that I jogged down to Moti to get them to analyse me on their video gait analysis treadmill. They found nothing wrong with my running. Totally neutral and no sign of imbalances. They agreed the shoes are not tired and said I should wait til Monday's physio session before thinking about new shoes.
Even the slow trot down hill all the way to Moti made them sore again. I walked back.
In a desperate attempt to get something sorted sooner than that I jogged down to Moti to get them to analyse me on their video gait analysis treadmill. They found nothing wrong with my running. Totally neutral and no sign of imbalances. They agreed the shoes are not tired and said I should wait til Monday's physio session before thinking about new shoes.
Even the slow trot down hill all the way to Moti made them sore again. I walked back.
Note
slept:7.45
1/2 pint OJ
Porridge
Coffee
Fruit salad (apple, pear, peach, grapes, plum)
Ham, cheese, watercress and mayo sarnie
Peanut butter and Marmite sarnie
Yoghurt
Crisps
1* Jaffa Cake
Maltesers
2* redbush tea
2 pints squash
Prawn curry (tomatoes, egg, carrot, kale, onion, mushroom, chilli, red pepper) & rice
Porridge
Coffee
Fruit salad (apple, pear, peach, grapes, plum)
Ham, cheese, watercress and mayo sarnie
Peanut butter and Marmite sarnie
Yoghurt
Crisps
1* Jaffa Cake
Maltesers
2* redbush tea
2 pints squash
Prawn curry (tomatoes, egg, carrot, kale, onion, mushroom, chilli, red pepper) & rice
Wednesday Sep 3, 2008 #
Core Strength (Core strength) 35:00 [2]
More action on the bedroom floor. Did the usual Pilates set plus crunches, superman, pushups, plank, side plank, back raises, cobra.
Note
slept:7.45
Porridge
1/2 pint OJ
1* coffee
Fruit salad (banana, apple, pear, peach)
Beef, jalapeno, watercress and mayo sarnie
Ham, cheese and pickle sarnie
Crisps
Yoghurt
Pasta Mug-Shot
Jam doughnut
1L water
2* redbush tea
1/2 pint OJ
Kipper, cous cous, spaghetti squash, curly kale, mushrooms, shallots
1 1/2 pints squash
Bowl of triple choc cereal
1/2 pint OJ
1* coffee
Fruit salad (banana, apple, pear, peach)
Beef, jalapeno, watercress and mayo sarnie
Ham, cheese and pickle sarnie
Crisps
Yoghurt
Pasta Mug-Shot
Jam doughnut
1L water
2* redbush tea
1/2 pint OJ
Kipper, cous cous, spaghetti squash, curly kale, mushrooms, shallots
1 1/2 pints squash
Bowl of triple choc cereal
Tuesday Sep 2, 2008 #
Run race (The AXA 5) 33:06 [5] 8.85 km (3:44 / km) +80m 3:35 / km
shoes: Road shoes New Balance 756
Inter-company road race organised by AXA and the GWRs. Actually 5.5 miles, all on road. From the AXA sports ground, up Cribbs Causeway, down Hollywood Lane, along Berwick Lane, up Hallan Road and back into the sports grounds.
Calves felt fine until we did a warm-up jog around the pitches, then they stated hurting just like yesterday.
Started off well. Was in the lead for the first 2 miles, with a pack of runners just behind me. After the steep downhill of Hollywood, we turned into the wind and rain, and soon enough they started to overtake me. I couldn't go any faster, especially with my calaves hurting like that, but I wouldn't have been able to put up much of a fight against the leading guys. Finished in 8th, about a minute down on the winner.
Not overly pleased. Was needing to do sub-6 minute miles today to be on track for the Bristol Half in 2 weeks. Did exactly 6 but it hurt a lot. Could barely walk afterwards, let alone warm down.
Calves felt fine until we did a warm-up jog around the pitches, then they stated hurting just like yesterday.
Started off well. Was in the lead for the first 2 miles, with a pack of runners just behind me. After the steep downhill of Hollywood, we turned into the wind and rain, and soon enough they started to overtake me. I couldn't go any faster, especially with my calaves hurting like that, but I wouldn't have been able to put up much of a fight against the leading guys. Finished in 8th, about a minute down on the winner.
Not overly pleased. Was needing to do sub-6 minute miles today to be on track for the Bristol Half in 2 weeks. Did exactly 6 but it hurt a lot. Could barely walk afterwards, let alone warm down.
Note
slept:8.0
Porridge
Coffee *1
Fruit salad (apple, pear, plums)
Beef, watercress, jalapeno and mayo sarnie
Cheese, ham and pickle sarnie
Yoghurt
Crisps
Packet of Japanese peanut rice crackers
Redbush tea *3
1L water
Chicken & Bacon tortellini with mushrooms chilli and curly kale with half a garlic baguette
2 pints squash
Coffee *1
Fruit salad (apple, pear, plums)
Beef, watercress, jalapeno and mayo sarnie
Cheese, ham and pickle sarnie
Yoghurt
Crisps
Packet of Japanese peanut rice crackers
Redbush tea *3
1L water
Chicken & Bacon tortellini with mushrooms chilli and curly kale with half a garlic baguette
2 pints squash
Monday Sep 1, 2008 #
Run (Monday night run) 1:02:00 [3] 11.4 km (5:26 / km)
shoes: Road shoes New Balance 756
With Mark S, Charles and John. Wanted to take it steady today so as not to tire myself for the AXA race tomorrow night. Through Badminton School, Coombe Dingle, Blaise, up to the top and back down, River Trym, Cheyne Road, Hollybush, round half the Downs to finish off and to make it up to an hour.
Right from the start both my soleuses (or solei?) were on fire. It made no difference if I ran on grass or tarmac. I get that every so often and I don't know why. By the time I got home they were both rock solid and very painful. Very annoying.
Right from the start both my soleuses (or solei?) were on fire. It made no difference if I ran on grass or tarmac. I get that every so often and I don't know why. By the time I got home they were both rock solid and very painful. Very annoying.
Note
slept:6.0
Coach John's started so I think I might do too.
Sainsbury's Triple Choc cereal
4* Marmite flat breads
Fruit salad (kiwi, nectarine, pear, apple, plum)
Beef, mouseturd and letuce sarnie
Cheese and pickle sarnie
Mini chedars
Yoghurt
Cereal bar
2* coffee
1.25L water
1* tea
Chicken black bean stir fry (with carrot, onion, chilli, brocolli, mushroom)
2 pints squash
Sainsbury's Triple Choc cereal
4* Marmite flat breads
Fruit salad (kiwi, nectarine, pear, apple, plum)
Beef, mouseturd and letuce sarnie
Cheese and pickle sarnie
Mini chedars
Yoghurt
Cereal bar
2* coffee
1.25L water
1* tea
Chicken black bean stir fry (with carrot, onion, chilli, brocolli, mushroom)
2 pints squash