Training Log Archive: RichIn the 31 days ending Oct 31, 2011:
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| 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 | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||
Monday Oct 31, 2011 #
Note
slept:8.0 weight:64.4kg (sick) (rest day)
Sunday Oct 30, 2011 #
Orienteering race 4:12:00 ** 27.0 km (9:20 / km) +1200m 7:38 / km
spiked:13/13c slept:3.0 weight:66.7kg shoes: Inov8 X Talon 212 (2)
Lots of climb early on but route choice and navigation wasn't too difficult. started to feel the lack of sleep near the end of the long leg to 3 ~90mins in but physically still ok . Pace was slower than yesterday though and the terrain was much tougher underfoot. Score section was 3 from 7 today which was faily straight forward. Long downhill leg to 7, Andy again started to struggle a little; once we got on the track heading uphill to 7 I started to tire too and my right ankle ligament and medial knee ligaments were getting a little sore and painful. Dug in a little though pace was slow through the last 1/3 of the course and just tried to enjoy it as the weather was good. Andy was pretty dead by the end, not suprising given his lack of training due to injury and the finish was a welcome sight.
Saturday Oct 29, 2011 #
Orienteering race 3:29:41 ** 26.0 km (8:04 / km) +1028m 6:44 / km
ahr:153 max:173 spiked:13/13c shoes: Inov8 X Talon 212 (2)
Andy started off at a good pace and I was a bit worried I'd have to keep it up the whole race. Spike the first 2 and the pace slowed into a much nicer rhythm. Clean through the first 5 and then had the score section, 4 from 6 controls - think we just about picked the best route. Spiked all the controls on the score section which were probably the trickiest ones due to the cloud. Pushed a bit more on the long downhill leg and Andy started to flag at this point - Andy put his map away and just followed me.
Last few were pretty straight forward down the valley though I started to flag a little and fell in the stream at the penultimate control, bashed my shin on a rock and calf cramped at the same time. Hobbled the last 1km or so into the finish. No mistakes and good route choices I think.
Friday Oct 28, 2011 #
Note
slept:7.5 weight:66kg (rest day)
Thursday Oct 27, 2011 #
Note
slept:7.75 weight:66.4kg (rest day)
Wednesday Oct 26, 2011 #
Running 36:41 [2] 7.89 km (4:39 / km) +51m 4:30 / km
slept:6.25 shoes: Nike Air Pegasus+ 28
Legs feeling good still; 7 days in a row of running although mainly only half an hour or so. Calves still have some tighness in them but not to the painful extent that they have been. Base training starts in a couple of weeks and now starting to look forward to it!
Tuesday Oct 25, 2011 #
Running 19:00 [2] 3.9 km (4:52 / km) +45m 4:36 / km
slept:8.0 shoes: Nike Air Pegasus+ 28
Running 12:00 2.4 km (5:00 / km) +20m 4:48 / km
shoes: Nike Air Pegasus+ 28
Monday Oct 24, 2011 #
Running 22:33 4.46 km (5:04 / km) +67m 4:42 / km
ahr:144 max:158 slept:7.0 weight:66.7kg shoes: Nike Air Pegasus+ 28
Running 11:45 2.45 km (4:48 / km) +38m 4:27 / km
ahr:142 max:148 shoes: Nike Air Pegasus+ 28
Sunday Oct 23, 2011 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Inov8 X Talon 212 (2)
Orienteering race 44:02 **** 8.55 km (5:09 / km) +133m 4:47 / km
ahr:176 max:184 spiked:19/21c slept:8.0 shoes: Inov8 X Talon 212 (2)
In a team with Jonny C and Ed C. Set off in 5th, Jonny did pretty well but Ed dropped time. Having seen the Scotish teams go off in a big lead I new it would take something special to overhaul them. I set off Spongey style and really pushed the first few but also keeping good control. Clean through the first 3 and then had the welsh team (set of ~5mins ahead) and Ben S (set off ~90s ahead) in my sights and reeled them in up to 6. Ben then kept ahead through the next few - I felt I was running faster but kept trying and failing to take better lines; particularly 7 where sticking to the path was much quicker (I went straight).
Slight miss at 9 where I was about to go to the right place and though I saw a punter punch the control higher up the spur (~20s). Shite route to 10 by going low then lost me ~40s. Then didn't see the route to the gate and had to turn back on 11 (~30s). Had a shite line to 13 going far too high (~40s). Paced dropped on the next couple up hill. Decided to go round the paths late to 15, if I had decided straight away it may have been about the same time but lost ~15s. Tried to push hard again on the last loop but lost ~30s at 18 heading to an identical pit and hill just outside the circle. Home in 3rd behind 2 Scots team. We got a right raping today from the filth to the north.
So I made quite a few mistakes, maybe 3mins total but was only 24s off the fastest leg (Kris) so faily satified. Got running 3rd leg sorted just need to take the same mentality into my individUAl performaces. (Work to do Hodgo!)
Running warm up/down 5:31 0.6 km (9:16 / km) +10m 8:33 / km
ahr:127 max:137 shoes: Inov8 X Talon 212 (2)
Saturday Oct 22, 2011 #
Running warm up/down 20:46 [2] 1.91 km (10:53 / km) +90m 8:48 / km
shoes: Inov8 X Talon 212 (2)
Orienteering race 1:41:00 [4] **** 17.86 km (5:39 / km) +286m 5:14 / km
spiked:11/19c shoes: Inov8 X Talon 212 (2)
My worst run in Britain for quite a long time I think. I'm normally pretty clean on open areas but was struggling today. The first two were fine but never had control on the first long leg to 3. Kept getting my position but then losing where I was again, but expecting that I could regain the control closer to the flag; which I thought I had but made a parallel error. Then struggled to work out exactly where I was in the circle and eventually had to get out and come back in from a large obvious depression. Had lost ~6mins by this point, Kris had caught me 3mins (he also lost time here) and James T 6mins. Pushed up the hill to 4 to catch James and tried to do my own thing but my head had gone and I lost another 45s, no plan at all, just ran on the compass and tried to make things fit - lost James already.
I went round to 6 which was obviously a good 20-30s slower and had really lost confidence by 7 and hesitated quite a lot, lookily saw Kris get the control. Was going to go low to 8 as the terrain looked more runnable but Kris went straight, figured the way I was Oing staying with Kris was the better option. Then we both missed the control and lost 2mins; the flag was on the floor but that should be an excuse. Oing a bit better through to 13 but started to tire and lose motivation on the 2.5km leg to 14. First time I've felt tired on a classic race near the end in Britain this year. Again, just followed Kris to keep me moving and worked out my position towards the end of the leg, but ended up higher than I thought I was and lost another 2mins relocating.
Went over on my ankle to 15 (which hurt) so was hobbling for a minute or so and then cocked up each of the last 4 including over 1.5mins on the last control. At least the team did alright thanks to the strange SHI rules.
Friday Oct 21, 2011 #
Running 14:58 [2] 3.0 km (4:59 / km) +50m 4:36 / km
slept:7.5 shoes: Nike Air Pegasus+ 28
Thursday Oct 20, 2011 #
Note
slept:8.0 weight:66.7kg
Anyhow, although my calves feel like pin cushions they do also seem looser. My physio also agreed with my theory that the problem is probably down to changing running style and she recommended I consciously try and heel strike again - but this is slower? Not quite sure what to do now - stay as I am and hope my body adapts or try to go back to heel striking? Bloody technique drills that have done this.
Running 27:25 5.9 km (4:39 / km) +6m 4:37 / km
ahr:139 max:154 shoes: Nike Air Pegasus+ 28
Wednesday Oct 19, 2011 #
Note
rhr:41 slept:7.0 weight:67.6kg (rest day)
http://runninginjuryfree.org/2008/09/foot-strike.h...
Problems this year - ITB and calves hmmm?
Another good article, which generally goes against what I was led to believe that forefoot striking is better:
http://talktriathlon.com/the-foot-strike-debate-fi...
Tuesday Oct 18, 2011 #
Running 30:41 6.53 km (4:42 / km) +43m 4:33 / km
ahr:134 max:155 slept:7.5 shoes: Inov8 Road-X 233
Monday Oct 17, 2011 #
Strength and Conditioning (Circuits) 45:00 [3]
Sunday Oct 16, 2011 #
Running 1:04:11 *** 12.31 km (5:13 / km) +367m 4:32 / km
ahr:176 max:185 spiked:27/28c slept:8.0 weight:66.4kg shoes: VJ Twister #3
Decent run, though it was pretty straight forward. Just one mistake of note at 5 where I didn't stick to my plan instead staying low to keep out the bracken and totally missing the wall behind the control; lost ~50s. Calves felt ok on the first hill but tighened up after that and its obvious from the splits it the uphill legs where I was losing time (6, 7, 10, 13, 17, 22), but running strongly on the rest. Finished 5th at the wrong end of a tigh pack of 4 runners in 9s comprising Oli, Ant and Murray. Official time 62:47.
Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: VJ Twister #3
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: VJ Twister #3
Saturday Oct 15, 2011 #
Note
slept:8.5 (rest day)
Friday Oct 14, 2011 #
Note
slept:7.25 weight:67.9kg (rest day)
Thursday Oct 13, 2011 #
Note
slept:7.75 weight:67.8kg (rest day)
Wednesday Oct 12, 2011 #
Running 17:24 [2] 3.32 km (5:15 / km) +65m 4:47 / km
slept:8.0 shoes: Nike Air Pegasus+ 28
Tuesday Oct 11, 2011 #
Running 19:56 [2] 3.75 km (5:19 / km) +67m 4:53 / km
slept:7.0 shoes: Nike Air Pegasus+ 28
Running 13:04 [2] 2.41 km (5:25 / km) +31m 5:06 / km
shoes: Nike Air Pegasus+ 28
I'm now getting v.frustrated. I was going to have 3 weeks off any structured training, after the weekend, with most training comprising X training and S&C. I think I may have to start it early as running any more than a couple of days in a row is frustrating and pretty much pointless. Getting sorted ready for winter base training is absolutely top priority!
Monday Oct 10, 2011 #
Running 19:29 [2] 4.04 km (4:49 / km) +68m 4:27 / km
shoes: Nike Air Pegasus+ 28
Strength and Conditioning (Circuits) 40:00 [3]
slept:7.0 shoes: Asics Gel GT-2140
Running 45:20 [2] 9.0 km (5:02 / km) +236m 4:27 / km
shoes: Nike Air Pegasus+ 28
Sunday Oct 9, 2011 #
Running warm up/down 15:00 [2] 1.29 km (11:40 / km) +15m 11:01 / km
slept:7.5 shoes: VJ Twister #3
Orienteering race 1:13:00 [4] 10.3 km (7:05 / km) +419m 5:53 / km
spiked:29/32c shoes: VJ Twister #3
Mass Start loop race. First UK Cup race win although not the biggest of fields.
Started on the loop with Mark B, Matt F, Duncan A and Eddie straight off, didn't go hairing off to make sure of my route out the assembly area and to the first. Left matt to go hairing off at the front. Slog to one and caught Matt leaving the no1. Led Duncan and Matt into 2 and 3 but Duncan got ahead into with a better micro route up the steep slope but then he missed 5 and I retook the lead. Took the high route to 6 which took alot of time out of Duncan who contoured and didn't see anyone from this point onwards.
Couple of small mistakes at 9 just overshooting high (~20s) and 10 where either my compass work was really bad or more likely the map was bad. Corrected myself reasonably quickly and only lost ~30s here.
Pretty much clean to the end bar 22 where I didn't stick to my plan coming towards the control circle and lost ~1:30 fannying around and the odd 5s on a couple in the last small loop. Making good plans for the legs - had Toni in my head telling me too most of the way.
Finished with a few people clapping but had no idea I was in the lead, my hunch was I was a minute or so behind Ant and/or Murray so pleasantly suprised to see I took the win. Ant and Murray finished close together about 90s later.
Running warm up/down 7:00 [1] 1.0 km (7:00 / km) +20m 6:22 / km
shoes: VJ Twister #3
Saturday Oct 8, 2011 #
Note
slept:7.0 (rest day)
Friday Oct 7, 2011 #
Note
slept:8.0 (injured)
Note
The physio doesn't think it compartment syndrome, which is good, but they are not sure what is causing my tight calves, which in turn is causing my PF. The calf massage was exteremely painful. The latest hypothesis is that it my big toe flexors not being used properly; I don't have enough range in them - big toe exercises to do now.
Thursday Oct 6, 2011 #
Running 18:50 [2] 3.58 km (5:15 / km) +69m 4:48 / km
slept:7.75 shoes: Nike Air Pegasus+ 28
Running warm up/down 23:26 [2] 4.3 km (5:27 / km) +10m 5:23 / km
shoes: Inov8 Road-X 233
Running intervals (Fartlek) 31:55 7.6 km (4:12 / km) +134m 3:52 / km
weight:67.1kg shoes: Inov8 Road-X 233
Running warm up/down 13:17 [3] 3.05 km (4:21 / km) +30m 4:09 / km
shoes: Inov8 Road-X 233
Wednesday Oct 5, 2011 #
Running 16:25 [2] 2.7 km (6:05 / km) +68m 5:24 / km
shoes: Nike Air Pegasus+ 28
Running 55:08 [2] 10.8 km (5:06 / km) +277m 4:32 / km
slept:7.25 weight:66.2kg shoes: Nike Air Pegasus+ 28
Tuesday Oct 4, 2011 #
Running 17:06 [2] 3.42 km (5:00 / km) +63m 4:35 / km
shoes: Nike Air Pegasus+ 28
Running 53:47 [3] 13.0 km (4:08 / km) +32m 4:05 / km
slept:8.0 shoes: Nike Air Pegasus+ 28
Monday Oct 3, 2011 #
Note
weight:66.7kg (rest day)
Sunday Oct 2, 2011 #
Running warm up/down 24:16 [2] 2.25 km (10:46 / km) +195m 7:31 / km
shoes: Inov8 X Talon 212 (2)
Orienteering race 36:52 [5] *** 5.47 km (6:45 / km) +228m 5:35 / km
spiked:15/23c slept:8.0 shoes: Inov8 X Talon 212 (2)
Another rubbish race, running well, but orienteering like a tool. Average area really.
Great to spectate the post finance sprint after though and see Tess get 4th and a podium position.
Running warm up/down 5:00 [2] 0.78 km (6:25 / km) +13m 5:55 / km
shoes: Inov8 X Talon 212 (2)
Saturday Oct 1, 2011 #
Note
slept:4.5
Orienteering warm up/down 25:00 [2] +125m
shoes: Inov8 X Talon 212 (2)
Orienteering race 48:32 **** 8.0 km (6:04 / km) +180m 5:27 / km
spiked:15/20c shoes: Inov8 X Talon 212 (2)
As Toni would say "Oh dear!". After feeling decent after my warm up I didn't get mentally prepared and set off to #1 with little plan and just ran on the needle. It would have been ok had I not crossed the wall I was planning to hit without realising and then mistaking rocky ground for a wall. Binned over 4mins already and had been caught by Sigge J Lundedal (Denmark). I was then scrappy through the next few controls and lost sight of Lundedal. Made an error at 7 too (~1min) and was now running with Raffael Hubber (Sui) my 6min man. At 8 I was 7:40 behind Terry George with only 19mins of racing (for me). From here onwards things improved; I was running well and mostly hitting controls bar 11 where I was slightly low and turned the wrong way which lost me another minute.
The result was a dissaster but lessons to learn and positives to take. Have been taking ibuprofen over the last coupld of days to see if it would make a difference to my calves, it was a big help and I felt much stronger through the terrain and up the hills; probably the best since WOC Trials.
Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Inov8 X Talon 212 (2)