Training Log Archive: KingTimIn the 30 days ending Sep 30, 2011:
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Wednesday Sep 28, 2011 #
Run - Road ('Barefoot' running 2) 45:00 [3] 9.67 km (4:39 / km) +138m 4:21 / km
shoes: Inov-8 Road-X 233
Week 13 session 1.
Summer has arrived. Proper hot today.
Ran a tour of the local running shops delivering some BOK fliers to each of them. Up & Running at Westbury Park, Moti on Whiteladies Rd, and Easy Runner on St Michael's Hill. Then back through the 'burbs of Cotham and Redland, doing a fly by of the old Chateau Cochrane.
Summer has arrived. Proper hot today.
Ran a tour of the local running shops delivering some BOK fliers to each of them. Up & Running at Westbury Park, Moti on Whiteladies Rd, and Easy Runner on St Michael's Hill. Then back through the 'burbs of Cotham and Redland, doing a fly by of the old Chateau Cochrane.
Monday Sep 26, 2011 #
Run - Off road (Monday night run) 57:30 [3] 11.31 km (5:05 / km) +108m 4:51 / km
shoes: Inov8 Roclite 295
Team Monday from our house. A good turnout for the Cranes' last Monday night.
Edge of the Downs, Bishops Knoll, Trym Valley. Got dark really early. Would have been good to start earlier. Shame Keith couldn't get here any sooner than 18.34.
Legs felt surprisingly unachey after yesterday. Tired with not much bounce, but no aches or pains.
http://connect.garmin.com/player/117299898
Edge of the Downs, Bishops Knoll, Trym Valley. Got dark really early. Would have been good to start earlier. Shame Keith couldn't get here any sooner than 18.34.
Legs felt surprisingly unachey after yesterday. Tired with not much bounce, but no aches or pains.
http://connect.garmin.com/player/117299898
Sunday Sep 25, 2011 #
Orienteering long (BOK Long-O) 2:35:20 [4] 25.86 km (6:00 / km) +471m 5:30 / km
shoes: VJ Supra
Mallards Pike and Moseley Green. Long course.
Was a little unsure whether I'd manage the whole course having not run for more than 80 minutes in the 6 months since Maya was born. Felt good though and despite the absolutely pouring rain for the first 2 hours, really enjoyed it. Began to feel the distance by 2 hours, but never felt like quitting.
Navigation was not especially taxing, and consequently I had a pretty clean run, just a few route choices let me down.
Very happy to have run the whole thing and to still feel good enough to jog back from the finish.
Finished 4th, just ahead of being Pottered. Phew.
Was a little unsure whether I'd manage the whole course having not run for more than 80 minutes in the 6 months since Maya was born. Felt good though and despite the absolutely pouring rain for the first 2 hours, really enjoyed it. Began to feel the distance by 2 hours, but never felt like quitting.
Navigation was not especially taxing, and consequently I had a pretty clean run, just a few route choices let me down.
Very happy to have run the whole thing and to still feel good enough to jog back from the finish.
Finished 4th, just ahead of being Pottered. Phew.
C • long 4
Saturday Sep 24, 2011 #
Orienteering (BOK training) 1:25:00 [3] 9.6 km (8:51 / km) +200m 8:01 / km
shoes: VJ Supra
Attended the afternoon class at the Dr Bown School of Orienteering at Moseley Green.
A pairs exercise, paired with Keef, a sort of alternating map memory but navigating to the attack point then the last bit by memory. Good fun, and a good lesson in control flow and map memory.
A pairs exercise, paired with Keef, a sort of alternating map memory but navigating to the attack point then the last bit by memory. Good fun, and a good lesson in control flow and map memory.
Friday Sep 23, 2011 #
Run - Road ('Barefoot' running 2) 47:14 [3] 10.18 km (4:38 / km)
shoes: Inov-8 Road-X 233
Week 12 session 2.
With Maya in the speed machine. Couple of laps of the Downs in the glorious sunshine. Calves still sore but on the mend.
With Maya in the speed machine. Couple of laps of the Downs in the glorious sunshine. Calves still sore but on the mend.
Thursday Sep 22, 2011 #
Run - Road ('Barefoot' running) 37:21 [3] 8.0 km (4:40 / km) +128m 4:19 / km
shoes: Inov-8 Road-X 255
Legs are still as stiff as g-strings after Tuesday's intervals so went for a gentle trot to try to loosen them off. Opted to wear my previous Inov8 shoes which felt surprisingly luxurious and soft after writing that I couldn't tell the difference when I first wore the current ones.
WoT, (soon to be ex-) Crane Towers, tarmac through Blaise, Stoke the Bishop and WoT again.
Calves still hurt loads, but the run definitely helped loosen them.
WoT, (soon to be ex-) Crane Towers, tarmac through Blaise, Stoke the Bishop and WoT again.
Calves still hurt loads, but the run definitely helped loosen them.
Tuesday Sep 20, 2011 #
Run - Road warm up/down ('Barefoot' running 2; GWR) 33:00 [2] 4.5 km (7:20 / km)
shoes: Inov-8 Road-X 233
Week 12 session 1. GWR coaching. First speed session in these shoes.
Jog from the club up to Glenavon, drills, strides etc. And back again afterwards.
Jog from the club up to Glenavon, drills, strides etc. And back again afterwards.
Run - Road intervals ('Barefoot' running 2; GWR) 21:28 [4] 6.23 km (3:27 / km)
shoes: Inov-8 Road-X 233
Week 12 session 1.
5*1240 around Glenavon. First speed session in these shoes and my first speed session since February.
Felt surprisingly good doing these. Liked the shoes and how they put me on my toes the whole time. Don't like the aching in my legs the day after, especially the calves.
Time, Pace
04:18, 03:24
04:15, 03:24
04:20, 03:31
04:19, 03:28
04:16, 03:27
Looking back, 2 years ago I did this same session. My times ranged 04:01 - 04:10. Boo.
5*1240 around Glenavon. First speed session in these shoes and my first speed session since February.
Felt surprisingly good doing these. Liked the shoes and how they put me on my toes the whole time. Don't like the aching in my legs the day after, especially the calves.
Time, Pace
04:18, 03:24
04:15, 03:24
04:20, 03:31
04:19, 03:28
04:16, 03:27
Looking back, 2 years ago I did this same session. My times ranged 04:01 - 04:10. Boo.
Sunday Sep 18, 2011 #
Run - Road ('Barefoot' running 2) 41:00 [3] 8.07 km (5:05 / km)
shoes: Inov-8 Road-X 233
Week 11 session 3.
Early morning run with Laura while Grandma babysat. Along the cliff top westwards, into Naish for a loop, back through the 'burbs of Barton.
A nice steady trot with a few loops back to pick up my wife.
Early morning run with Laura while Grandma babysat. Along the cliff top westwards, into Naish for a loop, back through the 'burbs of Barton.
A nice steady trot with a few loops back to pick up my wife.
Saturday Sep 17, 2011 #
Run - Road ('Barefoot' running 2) 47:20 [3] 10.75 km (4:24 / km)
shoes: Inov-8 Road-X 233
Week 11 session 2.
In the New Forest for the weekend. Did something I would never normally do; run on the roads. But only because I didn't have time before we left Bristol.
Parked at Holmesley Tea Rooms and ran along the old railway to the new house, up to Burley, loop of Bisterne Close, Mill Lane, Beech Wood Rd, and back down Station Rd to the car.
Good run, but took a while to warm into it after 2.5hrs in the car. This was supposed to be 40 mins, but session 3 is 45 so this will do instead.
In the New Forest for the weekend. Did something I would never normally do; run on the roads. But only because I didn't have time before we left Bristol.
Parked at Holmesley Tea Rooms and ran along the old railway to the new house, up to Burley, loop of Bisterne Close, Mill Lane, Beech Wood Rd, and back down Station Rd to the car.
Good run, but took a while to warm into it after 2.5hrs in the car. This was supposed to be 40 mins, but session 3 is 45 so this will do instead.
Wednesday Sep 14, 2011 #
5 PM
Run - Off road (Wednesday night run) 1:12:12 [3] 15.26 km (4:44 / km) +214m 4:25 / km
shoes: Inov8 Roclite 295
Team Wednesday with Craney and (for a bit) Charles.
Up to Crane Towers, then did one of Craney's Blaise loops through Blaise, Kings Weston, Shitehampton golf course, and back into Blaise. Charles joined us for part of the first Blaise section.
A goon run, nice evening, and good to run with some company for a change.
http://connect.garmin.com/player/114337786
Up to Crane Towers, then did one of Craney's Blaise loops through Blaise, Kings Weston, Shitehampton golf course, and back into Blaise. Charles joined us for part of the first Blaise section.
A goon run, nice evening, and good to run with some company for a change.
http://connect.garmin.com/player/114337786
Tuesday Sep 13, 2011 #
Run - Road ('Barefoot' running 2) 40:00 [3] 9.43 km (4:15 / km) +143m 3:57 / km
shoes: Inov-8 Road-X 233
Week 11 session 1.
Decided to make the most of the outdoors while it's still light, before I am confined to the treadmill until next summer.
A nice sunny hilly run past Crane Towers, through Blaise, Shitehampton Rd, Hollybush Lane and Henleaze. Felt rather sprightly today, enjoyed the run, and kept a good pace up.
Decided to make the most of the outdoors while it's still light, before I am confined to the treadmill until next summer.
A nice sunny hilly run past Crane Towers, through Blaise, Shitehampton Rd, Hollybush Lane and Henleaze. Felt rather sprightly today, enjoyed the run, and kept a good pace up.
Sunday Sep 11, 2011 #
Orienteering race 44:22 [4] 8.21 km (5:24 / km) +225m 4:45 / km
shoes: Inov8 Roclite 295
Ashton Court, ASO league event. Blue course 7.0km.
Feels like so long since I last orienteered and it was nice to get map and compass back in hand. All the more so because of the surprise good weather.
Ben M had planned a monster Blue with a catch-you-out first control and a killer long hill climb into the wind to no.3 (~2km 120m up). A good course, making the most of the best parts of the map, making it difficult changing speed from the fast open into the 'technical' bits.
Felt ok, but my terrain running and hill climbing have taken a beating over the summer.
Feels like so long since I last orienteered and it was nice to get map and compass back in hand. All the more so because of the surprise good weather.
Ben M had planned a monster Blue with a catch-you-out first control and a killer long hill climb into the wind to no.3 (~2km 120m up). A good course, making the most of the best parts of the map, making it difficult changing speed from the fast open into the 'technical' bits.
Felt ok, but my terrain running and hill climbing have taken a beating over the summer.
Saturday Sep 10, 2011 #
Run - Road ('Barefoot' running 2) 40:00 [3] 8.88 km (4:30 / km)
shoes: Inov-8 Road-X 233
Week 10 session 3.
An evening run for a change. Felt quite good and running was comfortable, apart from the stitch that I was battling against the whole way.
Got some 2XU compression socks the other day, to see if they'll help my soleuses recover quicker after a run.
WoT, Canford Lane, Sea Milfs, Parry's Lane, Henleaze.
An evening run for a change. Felt quite good and running was comfortable, apart from the stitch that I was battling against the whole way.
Got some 2XU compression socks the other day, to see if they'll help my soleuses recover quicker after a run.
WoT, Canford Lane, Sea Milfs, Parry's Lane, Henleaze.
Friday Sep 9, 2011 #
Run - Off road 57:16 [3] 12.03 km (4:46 / km) +192m 4:25 / km
shoes: Inov8 Roclite 295
Another early morning run on my own. Blaise, Trym valley, Mariner's Path, Downs. A nice morning, but got soaking wet feet from the wet grass.
Felt quite laboured today. Could be something to do with the fact I seem to have suddenly lost weight in the last couple of days and am now the same as I was at the peak of my marathon training a year ago (11st 12lb 0oz).
Today the song going round and round in my head in time with my foot steps was "The wheels on the bus go round and round...". I hope that's now in everyone else's heads who's reading this!
http://connect.garmin.com/player/112941226
Felt quite laboured today. Could be something to do with the fact I seem to have suddenly lost weight in the last couple of days and am now the same as I was at the peak of my marathon training a year ago (11st 12lb 0oz).
Today the song going round and round in my head in time with my foot steps was "The wheels on the bus go round and round...". I hope that's now in everyone else's heads who's reading this!
http://connect.garmin.com/player/112941226
Thursday Sep 8, 2011 #
Run - Road ('Barefoot' running 2) 36:40 [3] 8.37 km (4:23 / km)
shoes: Inov-8 Road-X 233
Week 10 session 2 take 2 after about 2 weeks off the barefooting.
Did some good dynamic stretches before running this morning. Seemed to do the trick. A bit of a niggle in the right hip flexor still but not enough to worry about.
Loop through Stoke the Bishop to check out Bell Barn Road, then up Hollybush Lane and back through Henleaze. Still coughing up loads of phlegm, but generally felt good on this run.
Did some good dynamic stretches before running this morning. Seemed to do the trick. A bit of a niggle in the right hip flexor still but not enough to worry about.
Loop through Stoke the Bishop to check out Bell Barn Road, then up Hollybush Lane and back through Henleaze. Still coughing up loads of phlegm, but generally felt good on this run.
Wednesday Sep 7, 2011 #
Run - Road ('Barefoot' running 2) 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov-8 Road-X 233
Started an early morning run but straight away I was getting sharp pains in my right hip flexor. I pulled it on Saturday doing some sprints, hence the few days off running since, but it was still painful so I abandoned the run.
Saturday Sep 3, 2011 #
Run - Off road race (Dorset Coast Path Relay) 6:38 [5] 1.84 km (3:36 / km)
shoes: Inov8 Roclite 295
First leg for BOK. Flat out down the grassy slopes and steep steps to the seafront of Lyme Regis. Stuck with Ben Chesters at the front for a while but he pulled away along the prommenade. Picked up Maya in the buggy and ran with her for the last 100m or so.
Run - Off road race (Dorset Coast Path Relay) 20:25 [5] 5.11 km (4:00 / km)
shoes: Inov8 Roclite 295
My other main leg for this year's race. Was difficult to let go of my usual favourite legs, but I'm not up to speed this year and I had additional organiser's duties what with the new second start and all that.
From the B3159 crossing over the new Weymouth Relief Road to Greenhill Barton. Not an exciting leg, but having given it to Hanne last year I thought I ought to get a dose of it myself.
For the first two thirds of this leg I was passing SWJS and KERNO runners every 200m or so, waiting for their baton to appear. I knew I had to keep pushing as hard as possible because they were bound to catch me up with that number of runners. The last of the KERNO runners set off soon after I'd passed him at Bincombe, but fortunately he was slower than me so I managed to pull away again and retain our second place.
From the B3159 crossing over the new Weymouth Relief Road to Greenhill Barton. Not an exciting leg, but having given it to Hanne last year I thought I ought to get a dose of it myself.
For the first two thirds of this leg I was passing SWJS and KERNO runners every 200m or so, waiting for their baton to appear. I knew I had to keep pushing as hard as possible because they were bound to catch me up with that number of runners. The last of the KERNO runners set off soon after I'd passed him at Bincombe, but fortunately he was slower than me so I managed to pull away again and retain our second place.
Run - Off road race (Dorset Coast Path Relay) 10:00 [5] 2.0 km (5:00 / km)
shoes: Inov8 Roclite 295
The usual short steep sprints in the mini relays throughout the day.
Note
Another great DCPR, with the best BOK result since I've been organising it. Had a very strong team this year with most of Team Monday plus a handful of other BOK members. Did my best to give everyone a decent run while at the same time giving the key legs to the fastest/strongest and to use as many min-relays as possible. My new second start at Lulworth worked very well (quite a relief after several WSX critics said it would never work) and actually worked in BOK's favour for the second part. Next year I need to make sure that everyone has a sense of urgency between mini-relays and running legs - there were several points where mini-relay runners hadn't arrived in time to help out. Fortunately Matt F, Keef and Rachel were omnipresently on hand to fill in all the gaps.
With 18 runners we finished in second place, 1h11m faster than last year, only 5.5 mins behind the mighty 30-strong WSX, and we breezed the handicap trophy.
I am still dying to do this race with only 6 runners, just for the crack.
With 18 runners we finished in second place, 1h11m faster than last year, only 5.5 mins behind the mighty 30-strong WSX, and we breezed the handicap trophy.
I am still dying to do this race with only 6 runners, just for the crack.
C • WSX 1
Friday Sep 2, 2011 #
Run - Road 35:00 [3] 6.5 km (5:23 / km)
shoes: Nike Zoom Vomero+ 5
Took Maya for an early morning run in her speed buggy in the hope that it might shake off her diarrhoea.
Up to and around the Downs. A nice morning, but it felt like a proper September morning with a definite nip in the air.
Up to and around the Downs. A nice morning, but it felt like a proper September morning with a definite nip in the air.