Training Log Archive: Rich

WU and WD before and after the Rushcliffe 10k. Spent plenty of time warming up as my legs were feeling pretty stiff. Some static stretching after also while watching the field.

Rushcliffe 10km Race

This course is pretty flat so despite training on the last few days I was hoping for a decent time (certainly under 37 and closer to 36). I woke up feeling pretty stiff so did some static stretching before I left the house but the sun was shining and it looked a reasonable though slightly breezy day outside.

By the time I got to the race the sky had clouded over and the wind was much stronger. It was clear my time was going to be affected.

I got in the pen at the start close to the front; obviously not close enough! I had to fight my way to the front including pushing past one women who wasn't too happy - well she shouldn't have been trotting along the outside near the front!

I settled nicely in ~top 10 through the first 0.5km into a headwind though the course then turned out of it. A couple came past me around 3km but I beat one of them in the last 2km so little change of places.

Unfortunately much of the course was exposed and between ~3-5.5km and ~8-10km as well as the start were in a strong headwind. The final 2km were particularly hard work as the wind had gained in strength with a few spots of rain starting to fall. The wind didn't help much when running in the opposite direction either as these areas were the sheltered areas.

Anyway although slightly dissapointed with the time considering the conditions I don't think it was too bad. I was only just behind Steve (from Notts) who is normally a fair bit ahead at training and I beat the small blond girl (that we can never remember the name of!) (remebered it - Nicki!)by a minute or so; she's always ahead of me in training!

Split times:
1km - 3:19
2km - 3:28
3km - 3:34
4km - 3:59 (strong head wind)
5km - 3:49 (strong head wind)
6km - 3:43 (head wind for first part)
7km - 3:58
8km - 3:37
9km - 4:11 (Very strong head wind (though didn't think it was this strong - board may have been in the wrong place)
10km - 3:31

Course Route: http://www.gmap-pedometer.com/?r=2616792

C • Alright Bekele... 2

One of the old hill interval training session using the drainage channels as markers. Three hills reps of 1 then 2 then 3 chanels up the paths with a jog back down after each. Three seperate hills of varying length and steepness with three sets up each.

Given up hope of finding my HRM chest strap so have ordered a new one so will hopefully get that in the next few days.

The normal warm up stuff and a gentle jog home to finish. Lots of static stretching also when I got home but haven't included this in the time.

Ankle strengthening exercises. Other than that a bit of a rest day though been busy around the house and garden so pretty knackered. Don't want to get back in too quickly and I've got a 10k race on Sunday.

With a day off work I decided to go to the local pool. Was nice and empty. Did a few lengths to warm up/ cool down and interval style lengths (two lengths hard then ~30s rest). The majority of the intervals were legs only using a float so were pretty hard work but fairly low speed. I've put intensity 3 because of how relevant it was though was pretty hard work especially on the knees.

Physio's again this morning. Despite the weekend it seams to be improving/ strengthening though still quite week on the outside of my left foot. So some new exercises to compliment some of the old ones including some more dynamic exercises. Need to do these 5-6 times a week.

Running to and from Interval training as a WU/ WD.

Sutton Harriers Intervals

From the station a 430m loop in pairs. One runs it then the other. Times:

1:22; 1:24; 1:22; 1:21; 1:22; 1:21; 1:24; 1:23; 1:21; 1:23; 1:20; 1:21; 1:24; 1:19

Felt quite strong for most of tonight despite the swimming earlier.

Ankle Strengthening exercises

There are now four:

Single legs squats x 15-20 each side
Ankle turns (using the elestic strap) x 20
Five hops straight forwards on one leg then back on the other x 5
Five diagnal hops on one leg then back on the other x 5

Each of these 3 times then one legged on the wobble board for a period on each leg. I can't do this for much more than around 5-7mins.

A few core strength exercises before leaving for intervals.

A nice sunny morning so went for a tempo run. Felt really slugish and took some time to warm up; my calfs in particular felt very tight at the start.. It was deceiving cold after how warm it has been in the last week or so. Maybe at my age I need to warm up even for a short run.

Route: http://www.gmap-pedometer.com/?r=2605526

I'm suprised I ran it quite so quickly considering how I felt and the big steep hill in the middle of the run.

C • Age 4

Ankle strengthening exercises for 20mins plus 20mins on the wobble board.

Another rest day today. I would have gone to Notts AC but I've got tickets for the Killers :). A bit of extra rest for my ankle won't do it any harm anyway.

Ankle strengthening exercises (15mins) then half an hour on the wobble board while watching TV; chucking a ball at the wall and catching it too for some of the time.