Saturday, December 30, 2006
Managed to get down the gym instead for an hour on the exercise bike, interval level 13. I tested my fitness level before I got started with the hour session. You enter your weight, age and sex and then peddle away for five minutes. At the end of that time it gives you a rating of between 1 and - well I'm not actually sure what it goes up to but over the last few months I've been able to hit the ranking of 'Elite' for a score over 51. I'm guessing this is the top rank unless of course they have the 'dogs bo#@*cks' rank but I'm suspecting they haven't programmed that one in! I was stuck on 'excellent' for ages before I finally made the break through. Not sure it really means much but I guess it means I'm going in the right direction fitness wise. And it's nice to pose when the ladieeess are near, you know the kind of thing, just a casual bit of peddling with 'Elite' flashing on the screen, sweating like a pig and breathing like an asthmatic - ok, so maybe not such a good idea :)
Anyway, the bike session was good, if hard work come the last fifteen minutes. Really felt it in the quads. Finished off with some ab crunches, some bicep curls and some chest work. Then home for tea.
Friday, December 29, 2006
The weather was a stinker. Continuous drizzle and very strong gusting wind - no, I'm not talking about Graham and his brussel sprout soup!
Clive is still buzzing after his boxing day exertions and so led from the front taking Graham with him. Terry and I held back. We ran up over Dundry and back down the A38. Not sure how far it was but it took just under 34 minutes. On the run in Clive and Graham were 150m ahead after the hilly section. Terry and I just let them get on with it. After my hard session last night I wanted an easy recovery run but it was a real effort to stop myself from trying to chase them down. With about 800m I finally lost the battle. I couldn't hold back any longer and set off in pursuit. I didn't manage to catch them but made up about two thirds of the distance over that last 800m so I was fair flying along come the end.
Long may this Christmas tradition continue. It's great to join their hallowed ranks. Just hope it's better weather next year.
Thursday, December 28, 2006
I'm really pleased with the session as I put in big effort and worked hard throughout, especially the last three singles. My mile pace was good, all of them being at least as fast or a good bit faster than my last Aztec session. Additionally, the lap has some sharp turns where you have no choice but to take them slow which makes the pace on the rest of the lap even better.
I'm hoping I can take the same work ethic into all my future sessions. I'm more determined than ever to crack the whip (ooh kinky). I've been guilty on more than a few occasions in the past of just going through the motions during training and not really pushing myself. Tonight was the real deal for me. I pushed it to the limit and didn't cheat on the recoveries, keeping them tight.
Here's to a 17:30 5k in the first part of the coming year. It will happen - and you can take that to the bank.
Wednesday, December 27, 2006
Reflecting back over my year (running wise) this has been by far the best one ever. I've looked through my records and I've set 13 pb's this year verses six in 2005 and seven in 2004. And of those pb's I've actually knocked off far bigger chunks of time this year as well. I must be approaching my physical limit by now but then again I thought that at the start of this year. Is a seventeen minute 5k possible? I'm not sure but I wouldn't bet against it.
On a final note, the knee is much better today. I've been down the gym for an hour on the bike and the 'popping' is no more.
Tuesday, December 26, 2006
It looked like another big turn out for Clevedon. It never fails to amaze me how many damn fools there are out there that roll out of bed Boxing day morning to go and run 4 miles in the cold. As ever, the crowds were brilliant and this year we even had the luxury of chip timing and instant results - very professional. A big well done to Clevedon AC for great organisation and a great race.
Must add a well done to Clive T, good to see he enjoyed his run. Nice to see him actually smile after a run - a very rare thing I might add. Was it the first time? Answers on a post card to....
Well done to Gareth C. He had a good run today. He was only just behind me and I fear, catching fast.
Graham C had a good run as well, beating his time from last year.
Good to see the Dickinson twins out again, Mark and Matt. First race in a while for the pair of them. Hopefully we will see a bit more of them in the coming year. Sorry I didn't have time to stop and chat at the end - had to shoot.
And finally to Matt R, I'm behinndd yooouuu! - but I recon I'm catching. Don't go looking over your shoulder cause I'm a coming.
God, this has turned into a bloody Oscar style speech - I'll get my coat....
Monday, December 25, 2006
Anyway, eat, drink, and be merry, for tomorrow we die - well hopefully not - at least not until after a new pb at Clevedon tomorrow.
Sunday, December 24, 2006
Liam was out with us today. He's just back from New Zealand - so I guess the weather was a bit of a shock to the system, it's the summer down there. Still, he seems in good shape so he's obviously not been slouching while over there.
And finally - Happy Christmas, and don't eat too many mince pies if you're racing at Clevedon on boxing day. I wonder if I can make the top fifty this year ?........
Saturday, December 23, 2006
It's official - I'm now a vet!!!! Yes that's right, M35 today. Not many races host the category - and quite right too because 35 is way to young to be classed a vet - I'm still getting quicker for pities sake. I can't be classed a vet or I'll have to get out my pipe, smoking jacket and slippers. All this equality stuff has gone entirely too far. I don't want to be a vet and I not going to be one - I'm too damn young. I'll be able to enter the South West Vets Championships in the coming year. Am I going to? Hell no. To my mind I'm not really a vet for another five years.
Thursday, December 21, 2006
After three hard days I can have a rest day tomorrow. I'm continuing to really enjoy the training, I think, even more so because I'm coping so well with the three back to back hard sessions. I'm aiming to start adding a bit of twice a day training after Christmas. Running three or four easy recovery miles before work and then a hard evening session. Hopefully it will allow me to work even harder in those evening sessions.
Finally, only three and a bit days to go until Christmas - Oh bugger, I haven't got a Chimney!
Wednesday, December 20, 2006
I really enjoyed tonight's track session. Of the lads only Sean was present but I am assured that the others had been out training earlier in the day. I shall of course be asking the official adjudicator for confirmation of this.
We ran ten 400's with a 100m, 60s jog recovery. I paced each one pretty consistently with a slight edge towards quicker laps at the end of the session with lap times of 82.0,79.0, 77.5, 77.3, 75.7, 76.8, 76.0, 75.3, 76.0, 73.2. Sean put in some good work chasing down Jerry and I (he gave us a wee head start). Really can't explain why I'm feeling such a buzz from training at the moment. I really look forward to the sessions. Just hope it continues because right now, I'm lovin' it.
Tuesday, December 19, 2006
Monday, December 18, 2006
Well done to monsieur Crump on his cracking new 10k PB of 40:18 set at the Wyvern Christmas Cracker. Setting a new PB at his age, why that's almost illegal :)
Sunday, December 17, 2006
It felt easy. I pushed hard on the last couple of hills - just wanted to probe where I'm at. Felt really strong so things are looking good. I've had a slight twinge on my left hip over the last three or four days. I only felt it once today so I'm sure it will be gone in the next day or two. Went down the gym afterwards for an hour on the bike set on high level resistance interval.
I haven't decided what I'm doing tomorrow. Probably just a visit to the gym and some bike and concept II rower work.
I've planned my race schedule for the first part of the year ahead. I'm going to run a 5.4k trail race in early January. I might run the 10k version but definitely not doing the 15k one. Following that will be a short fell type race the following week. It's only two miles but sounds quite steep. It'll certainly be a bit of test on the way back down but fortune favours the brave (or stupid - not sure which category I fall into!). Next up is the Bridge Inn of course at the end of January followed by the Dursley Dozen on the 11th February and then a repeat of the January trail race on the 18th. Up next is the Final Winter Bridge Inn followed by the Tumble fell race on the 3rd March (not sure if it's mandatory to actually take one but knowing me I probably will - a tumble that is). If I'm required for a leg of the 12 Stage Midland road relays then I'll stick that in at the end of March.
Saturday, December 16, 2006
Had a bit of a computing catastrophe. Unbeknown to me my server had gone crazy and only half of my email had been collected. Didn't realise it was happening until now. Suffice to say it's now sorted (unfortunately in means I have bucket loads of emails to answer). I've had to bring online a new server which has taken me about three days solid work to get going (every self respecting computer geek has to have their own server to serve their internal network don't they?). Anyway, this new one is super charged compared to the old one so hopefully my email won't go missing again. What's even better is I can now do my bit to save the environment because now I only need to take one computer into the shower instead of two! (In the interests of safety please don't take your computer into the shower as electricity and water can be hazardous to health - you have been warned).
Thursday, December 14, 2006
I took things pretty easy tonight. Don't get me wrong, I was working hard just not all out. I went hard on the last medium one though, going 15s quicker than the first five. I really pushed up the steep bit of the hill on that last one. For the final rep, the short one that misses out the steep part of the hill, I really put my foot to the pedal and the pedal to the floor. Took it out easy-hard until we started to climb then it turned into a full on sprint. I was eye balls out and it felt goooood....
Wednesday, December 13, 2006
We had a full contingent tonight and they were brimming with youthful exuberance - oh how they deserved a slap for that - and for whooping me out of sight. I didn't even get close to them tonight. Joking aside, it's good to see them all enjoying it, jockeying for position on each of the laps.
Got to mention Ben, it's good to see him back in training after a long layoff through injury. Go Ben.
Tuesday, December 12, 2006
I was pleased with the way I went tonight. The session was a trifle complicated. A six and a half minute effort, followed by 30s recovery and then a one minute blast followed by 90s recovery. Then repeat but with a six instead of six and a half and trying to run as far as the first pair. Still with me? Well you're a better man than me if you are! Then we did basically the same but with a 4:15 and a 4 then a 2:10 and 2. Each long was followed quickly by the 1 minute blast. I must admit I missed out on the two's but my reduced session was still 25 minutes of hard running which I think is enough for me at the moment.
Anyway, I think I should be recovered and fit for tomorrow's track session. Let the hard work continue....
PS, managed to get down the gym today for an upper body and abs workout. There was heavy traffic to contend with yet again but I got there in time for a quick half hour before moving on to the Coombe session.
Monday, December 11, 2006
I was going down the gym tonight, straight from work, but the traffic was horrendous. I moved about 500m in ten minutes and just gave up and came home instead. I am disappointed because I was looking forward to a good session on the weights but I'm not putting up with an hours drive for one that normally takes ten minutes!
Not sure if I'm going to Coombe Dingle tomorrow. I can't decide if I want to take it easy with the guys from the gym or hard with the MD. Decisions decisions....
Saturday, December 09, 2006
I'm really fired up for training again. A few weeks ago I was ready for a break, just going through the motions before the marathon. Now I feel so ready to train hard again I can't wait. Bring on the speed work for I am ready.
Friday, December 08, 2006
It's been a one run week for me so far which is probably a good thing. I always try to get back into it too quick after the marathon and end up being pants for a month or more. Hopefully I can force myself to keep taking it easy. I will probably get out a few times next week, even heading out for Mike D's sessions but I won't be running any of them hard. Going to try and mix in lots of bike work which isn't so tough on the running muscles but still gives a good cv workout.
Wednesday, December 06, 2006
Anyway, I'm back on the training trail after a long layoff of .... two days!
Tuesday, December 05, 2006
Hopefully, I'll be fixed by tomorrow so I can do some light training. The legs feel OK today, a bit sore maybe but not too bad considering.
I've decided that I'm going to concentrate on the shorter distances for the time being, 5 and 10k's. So I'm going to be training for speed. Sub eighteen 5k is the target for January's Bridge Inn.
Sunday, December 03, 2006
The wind, if you pardon my French, was a right bastard. Steadily picked up throughout the race. On the third and final lap there were points going into the wind uphill that I almost ground to a halt. The main thing is I now have the confidence from this to take into next year.
It was a lot harder work than I intended because of the wind but its done now. A new pb by 17 minutes. Hopefully I will get over it pretty quick and be fit for the Clevedon Boxing Day race.
Now I have the 3 hour drive home to look forward to!
Saturday, December 02, 2006
Looks like the weather is going to be kind up in Luton - big time NOT. The forecast for 10am onwards tomorrow is 100% chance of rain with 24mph winds That's going to make it fun. I just hope that they've got the forecast as wrong as they normally do.
Tuesday, November 28, 2006
I am definitely not training tomorrow night. If anyone sees me train they have my permission to slap me - but not so hard as to make me cry!
Monday, November 27, 2006
Sunday, November 26, 2006
Anyway, got out for a run of sorts this morning up on Ashton Court. Could only manage forty minutes. The others put in fifty but I had to cut it short as my legs felt tired (not to mention the slightly dodgy head, which actually isn't too bad considering).
Saturday, November 25, 2006
We did ye olde Bitton railway loop, about 9k. We were lucky with the weather. The rain held off, although it was wet under foot. It was good to see the others and hopefully it won't be so long before we're out there doing it all again.
Went out for another run this afternoon. Put in about 18k. It was a steady run with 10 small efforts thrown into the mix. We ran through Ashton Court into Leigh Woods and along the tow path. It rained in places but again we were pretty lucky with the weather. It could have been a lot worse. There were some big puddles out there and unfortunately I kept splashing the person I was running with. I have to say it wasn't intentional or was it....... ;)
Thursday, November 23, 2006
The lap is about 660m, according to the gps, which I have to say is usually spot on. The turns on the lap are tight and with the leafs under foot, it was a little slippy in places. My splits were 2:13, 2:16, 2:15, 2:14, 2:15 and 2:35 (but I'd slowed to a jog on that last one). That equates to 81s for 400m and taking into account the slippery tight turns I'm actually really pleased with the way the session went. My third hard day in a row and I have to say I've surprised myself how well I've gone.
I have an easy run planned for tomorrow. In fact, I shall be taking it easy from here on in to the marathon. The hard sessions are over for at least a few weeks. Oh am I looking forward to the rest.
Wednesday, November 22, 2006
It's been a good two days for me in the aftermath of the half-marathon. I've trained far better than I thought I would. I actually felt quite strong tonight and held my form (or what little form I have) throughout the session. I was really focused on relaxing and keeping the posture good.
Nick came up with, what I think is, an absolutely brilliant idea for next weeks session. Unfortunately I shall only be watching as I'll be resting before the marathon, which is a real shame. During the session he posed the interesting question, 'How long would Ten 3 mile reps take?' It was then 'politely' pointed out to him that this was in fact 30 miles! Next week the lads are bringing their camping gear as the session might be going on into the early morning......
Tuesday, November 21, 2006
I'm looking forward to tomorrows track session. Like tonight, I'm not going to run too hard. I'm going to be taking it easy in all my sessions up to the marathon so I'll be fresh and ready to rumble on race day. Don't know why but as I type this I feel really positive. Things seem to be going ace for me at the moment. I listened to few words of wisdom from father Clive earlier today and maybe that did the trick. Either way, nothing is going to stop me now in my bid for world domination (evil laugh) ha ha ha ha ha - scratch that, I mean in my bid for a decent marathon time.
Monday, November 20, 2006
Sunday, November 19, 2006
So how did I go? Sadly not the best. It was, as they say in the trade, a bit rubbish. I was aiming to run 6:10's which would have given me a time of around 1:21. I managed a reasonably pathetic 1:23:21.
I don't know what was wrong but I just didn't have it in the tank. When I got there the cupboard was bare, so to speak, (thanks to old mother hubbard for that one). The only mile I managed to hit target was the first one, and it was spot on 6:10 but I just couldn't sustain it. Basically, I didn't have the speed. I didn't fade and I finished reasonably strong. I even managed to pick up the pace slightly in the last couple of miles but I just couldn't make the legs move quickly enough. Most of my mile splits were between 6:16 - 6:20 but one slipped to 6:25 during the windiest part of the course. It was all very consistent and I'm pleased with that but I think I need a few weeks off. I'm now going to get the marathon done and out the way and then take it really easy through December and maybe the first part of January so I can come back recharged and inspired to push back the boundaries.
Saturday, November 18, 2006
I've decided to give up running and gym work and take up pie eating. Always been partial to a nice bit o' pie washed down with a jug of finest ale.
The story continues..........
Friday, November 17, 2006
Wednesday, November 15, 2006
It was a wet and windy night and after yesterdays run I felt a bit tired. I ran an 800m followed immediately by a 400m then three more 800's with about three minute recovery. The 800's where slow at between 2:40 and 2:43 with the 400 at 74s. Never the less I pushed as hard as I could. The head wind into the home straight got stronger with each lap making the times slower than the effort would suggest. My heart rate hit 182 on the final 800 which is getting on for 95% of my maximum (which is about 190). That's pretty high for such a slow session but I guess the wind played its part. I'm definitely ready for a rest. Going to take it easy for the next three or four days.
The lads did well tonight, they ran an 800m followed by a 30s recovery then a 400m with a two minute recovery before repeating twice more. Then they finished off with four 300m reps with a 90s recovery. They all ran well and although they went the way of exploding lap on the first 800m - as usual - way too fast, they finished strong and had some storming 300's. Sean and Rob gave it some on the third 300m, thinking it was the last one, beating Nick and Harry. To their credit they gave it some again on the final one, not quite as quick but they gave everything so hats off - Harry and Nick got their revenge.
Now where are those bananas.......
Tuesday, November 14, 2006
Monday, November 13, 2006
Sunday, November 12, 2006
I wanted to go off steady and increase the pace on each lap and I executed the plan with military precision. I took it easy on the first (short) lap, 4:07 min/km pace (possible slightly too easy but who's to say). Then increased to 4:02 min/km pace on the second lap. Increased it again to 4:01 on the third before letting rip (oh er) on the final one to hit 3:57 min/km pace.
In terms of racing, the bath course suits me well because my killing ground comes towards the end of the lap on the long uphill section. After the initial few hundred meters nobody came past me during the race, and the hill was were I gained places voraciously. My tactic was to make sure I closed down any nearby large groups before the hill and then gather myself before taking it away up the hill.
I don't normally enjoy cross country - I guess because usually it's all boggy and soggy (and I'm a bit namby pamby after all). With it being a bit firmer it was excellent and I had a real buzz at the end. Whoo hoo....
Saturday, November 11, 2006
Thursday, November 09, 2006
Wednesday, November 08, 2006
Ran the same session as last week but there was a bit more wind about tonight - shut it, I'm not talking beans. The wind was strong into us on the finish straight which made it tough. It was my fifth straight day so I can afford to feel a little tired. The 9's were run in 3:02/3:01/3:01 followed by the 5's in 1:36/1:36/1:37 finished off with the 3's in 55/54/52. I was 4 seconds down on last weeks reps and generally felt more tired before the session started (staying out till the early hours this morning probably didn't help but that's my own fault) and the wind played a part. Overall though, I'm not too disappointed. I certainly worked hard and didn't slack so who cares if the times were a bit slower? (well I do actually but I'm damned if it'll get me down).
Once again, got to wish Nick a happy birthday and thanks for the choc cake - nice.
And finally, oh yeah, scalped Sean on the last 300 m rep. Picture the scene. 100m to go. Sean 3m ahead. The Mad Runner, digging deep. The crowd lift to their feet. 50m to go. Sean 2m ahead. Me, digging even deeper. The crowd silent in anticipation. 10m to go. On the heals of Sean. On the line - have it. The crowd go wild.
Monday, November 06, 2006
Must rush, my smoked chilli, sweet pepper and (fake) chicken is just about to finish cooking and I am well ready for it. I can smell it from here and if I say so myself it smells gert lush.
Sunday, November 05, 2006
I hope that the easy day today will give the pegs a bit of recovery ahead of the Aztec mile reps tomorrow night. Suspect I might be taking them a bit slower than normal. I recon I should be able to knock them out at about 6 minute miles.
Saturday, November 04, 2006
My GPS gizmo helped me to keep the pace pretty even all the way. Total time, 3 hours and 8 minutes. Again, as with my run of a month or so ago this is the fastest I've ever covered 40km, far quicker than in any of my marathons.
All in all, things are in good shape to hit 3:10 at the Luton Marathon. Now it's just a case of tapering back. I have 28 days to get ready, which should be plenty of time.
Thursday, November 02, 2006
If I rest up tomorrow I should be able to put in a really strong long run on Saturday. I'm aiming for 24 miles and thinking out to Pill/Portbury and back through to Failand with a few laps in Ashton Court. It will be my last longish run before Luton which isn't really that far away now.
It was a real battle to get up and run though. I woke early and decided I couldn't be bothered, I'd trained hard last night so it was alright. Then I had pangs of guilt at such thoughts ...... but still decided I deserved the lie in. Then at the last moment, I pulled back the sheets and I was away. Glad I did.
Wednesday, November 01, 2006
Ran a cracking track session tonight. Three 900's in 2:58 with a 3 minute recovery per rep followed by three 500's in 1:30 again with a 3 minute recovery and finished off with three 300's in 51s with a 2 minute recovery. My reps were really consistent. The last set of three 300's was killer - I had a few wobbly leg moments. I was pleased by my mental strength almost as much as the physical. I kept pushing to the line each time and didn't at any stage bottle it. After the 500's I considered ending the session but talked myself out of that to carry on and I'm pleased I did.
That has to be my fastest and most consistent session so far. Considering I raced last night, tonight's session was doubly pleasing. I even managed to get my arse out of bed early this morning and go for a 3 mile run before work - now that's dedication. There's nothing quite like a disappointment to concentrate the mind and make you raise your game. And boy am I going to raise it. I may be a bit pants compared to the really fast boys but I am determined to go as fast as my body can take me.
The young uns looked good tonight as well. They seemed stronger. Especially on the last rep of each set of three. Normally they fade a little bit but tonight they maintained consistent pace - now that's a first. All this training seems to be taking them in the right direction. Now, if we could only get them all out for the Sunday hour run, that would be even better. Got to wish them good luck for Saturdays cross country relays though.
I wonder if I can shift my arse out of bed tomorrow morning for another run before work.........
Tuesday, October 31, 2006
I will be back. More determined than ever. I will train better than I've ever trained before. I will succeed - and you can take that to the bank.
Monday, October 30, 2006
On the running front, my legs feel a lot better today. The aching and pain has gone from the quads. Yesterdays run, although tough, has proved worth doing as I think I'm going to be ready for the race tomorrow. Not sure if I'm going to break any records but I recon I should at least be able to take it out hard and try to hang on.
Sunday, October 29, 2006
My legs felt achy come the end but still managed to work hard in the latter stages. Now I can enjoy my well earned rest day tomorrow before the Bridge Inn 5k on Tuesday. I hope to run somewhere near 18 minutes but it all depends how well the legs recover. To be honest, I'm not too worried about the time. At the moment it's all about being ready for Luton. Saying that though, I will be disappointed if I'm outside 19.
All in all I've managed some excellent training this weekend and in fact the whole week. Just need one more long run next weekend (24 miles!!!) and I'm sorted.
Saturday, October 28, 2006
Tomorrow it's Ashton Court again for our normal 10am run. Suffice to say I will be taking it easy.
Friday, October 27, 2006
Wednesday, October 25, 2006
Tuesday, October 24, 2006
I'm looking for a half marathon in mid November. I intended to run an even pace and will try to get 81:00 / 81:30. I learnt a lot about myself on Sunday. I (think) I know what level I'm at and hope to apply that knowledge successfully. I believe I'm capable of running 6:10/12 minute miling. We shall see.
Sunday, October 22, 2006
And race suggestion just in, the Weston Prom Series 5 mile races, next race takes place 16th November. As it's pretty close to home it seems like an obvious choice.
PS, I was the first Bristol and West AC finisher (doesn't say much because there weren't any good ones running!)
The last three miles were all about hanging on. It was tough. With the wind picking up into your face it was not the most enjoyable twenty minutes I've ever had. My pace over the last three miles was shocking, 6:50's. I just could not go any quicker. Each time I tried to inject some pace I came up blank. I had nothing left in the tank.
My finishing time (unofficially) was 1:22:53. Amazingly, this is exactly the same as my time at Bristol, and I mean to the second! I'm hoping my official chip time will by rounded down to 52s but it could, I guess, go the other way. We'll just have to wait and see.
So, am I disappointed? Not really. I pretty much knew that I wasn't quite ready to go sub 1:20. I don't blame the conditions either. Although there was a bit of wind, the conditions were pretty good. It was cool and the rain held off for the most part. The cold truth is that I'm just not quite ready to run that quick. It was a good learning experience though. To find out what I could or, in this case, couldn't do. At the start of the year I was targeting this race at Stroud to go sub 1:25. I achieved this and more. Setting numerous Pb's at distances from 5k to half marathon. All in all it's been a good year and I don't feel in any way disappointed. In fact, my unofficial timings at five and ten miles have given me a big boost (and these timings are based on my GPS distance/time which were pretty much exactly to the race distance markings). I believe I can definitely break 30 minutes for five miles and get down to 61 minutes for ten.
Now you'll have to excuse me as I'm off to find the next available five and ten mile races!
Saturday, October 21, 2006
Friday, October 20, 2006
I've been drinking water like a fish and cooking pasta like an Italian. The final critical component for me is to get enough salt. I know the advice from the health police is to cut down on salt but I add it by the bucket load to my cooking in the last phase before a long run. If I don't I get cramp in my calf muscles. All that exercise and drinking water seems to flush salt out of my system so it's vital I get enough.
Wednesday, October 18, 2006
Everything still remains in (good) working order - which is nice. Just need things to hold together for four more days until judgement day. I'm aiming to run Stroud on 6:05 miles. Just saying it, sounds scary. Don't know if I'm quite ready for that kind of pace yet but as Dell Boy would say, Monge Tou Rodders, Monge Tou. Oops, I mean, He Who Dares, He Who Dares.....
Sunday, October 15, 2006
It was an easy hour run today followed by an hour on the exercise bike at fairly hard interval level. The legs are well rested and the tightening calf problem seem to have disappeared with the easing down through last week. I still have a slight ache in my left hamstring, which has been there since June. It doesn't seem to get any worse so I just ignore it.
Finally, a quick mention to Phil and Helen who ran the Cardiff Marathon today, conditions were not perfect, a bit too much wind ... stop it, I'm talking weather here ... but they both managed to achieve their goals. So well done.
Friday, October 13, 2006
I intend a short run tomorrow morning and on Sunday then it's legitimate rest during the coming week with only a sprinkling of light training together with Wednesday's track session of course. I can't miss my track session now, can I?
Then, showing at a town near you, Stroud and the Half Marathon Of Doom, starring The Mad Runner. Miss it at your peril....
PS, I lied about the pies.
PPS, Cheers Nick
Wednesday, October 11, 2006
It was another good session at the track tonight, ten 400m's with a 90s recovery. Each lap was between 72 and 76 seconds and we all managed to run fairly consistent, maybe a bit quick on the first couple but overall not too bad. Nick, Harry and Sean all started back up the track a bit, they gave me a head start on account of my old age and general decrepitness. On the first few reps they came firing past but as the session wore on there was life in the old dog and by the last couple I was managing to stay ahead, oh yeah, bring it on (I still had the head start mind but we won't mention that again).
Tuesday, October 10, 2006
Sunday, October 08, 2006
I would like to go out again with them, maybe on one of their more challenging walks in the Brecon Beacons. I will have to make the time because it is definitely something I think I can enjoy for relaxation.
Saturday, October 07, 2006
I had my doubts that I could get myself ready in time to run Luton but now I know I'm ready. Luton is supposed to be a bit hilly and with three laps you get the hill three times. So my hilly long runs are perfect preparation. I feel I am totally ready for it. I should be able to hit 3:10 no problem. I don't want to go any faster than that at this time so that I'm not totally broken after and then I can run some good races over the winter period. With a good winter behind me I will be ready for a sub three attempt in the Spring. If everything goes to plan I shall be gracefully retiring from marathon running and looking forward towards duathlon/triathlon.
Friday, October 06, 2006
Wednesday, October 04, 2006
On the work front, the new job is going great so far. It all seems very interesting. I really think I'm going to like it. It's been difficult acclimatising to working again though as I have missed a few gym sessions this week. I am going to make a start of going for a small run before work and heading off down the gym straight from work before going for my evening training sessions.
Tuesday, October 03, 2006
Sunday, October 01, 2006
So how did the run go? Pretty good actually. I felt a lot stronger than I thought I would after yesterday. Felt good on the hills and overall really pleased. It was a relatively easy pace but normally after a long run, where I have worked hard, I am terrible the next day. My right calf is really tight now but then it started off that way so it's my own fault. Good news is that the left one is fine now and that's the one that has been giving me trouble of late so I'm not too worried. I recon it should be fixed by Tuesday for the session at Combe Dingle.
And finally, it didn't actually rain while we were out which was pretty amazing as there was thunder and lightning before and after. The gods were truly smiling on us today and we were blessed.
Saturday, September 30, 2006
I was pleased with my pace of 7:20's versus my target marathon pace of 6:50's. The GPS really helps keep me focused on keeping the pace up. Today it coped really well. It didn't loose signal under any of the tree cover but stupidly it lost it with about 3 miles to go when I was running on the road with perfect clear views of the sky. Now what's that all about? I guess I have to find a route which keeps me under the trees!
Finished off with half an hour on the exercise bike to get the lactic out of the legs but my right calf is a bit tight now. I will be doing some gentle stretching and massage later to see if I can't sort that out before tomorrows recovery run.
I Recon I might just be able to get in enough miles to attempt the Luton Marathon in December. I plan to run 22 miles next weekend then I'm going to taper for Stroud. Once that's out of the way I plan to run two more long runs of 22 and 24 miles. Leaving me with a four week taper to the Marathon. I'm not planning to go sub 3 this time. I just want to end the year with a time slightly closer to what I feel I am capable of. Looking to run Luton on 7:10's which will give me 3:08. Apparently Luton is not flat so I might be a bit slower but either way I feel I should get inside 3:15 (7:25's) which will give me a good base to build on next year.
Thursday, September 28, 2006
Wednesday, September 27, 2006
It's been a hard few days of training since Saturday but I feel the quality has been really good. Tomorrow's session on the Downs looks like being a sort of hill session, so it will compliment what I have already done this week. I might even give myself a day off on Friday - from running that is - obviously I will head off down the gym at some point.
Tuesday, September 26, 2006
Overall the training is going well. To be training so hard and still knock out a reasonably 5k is really pleasing. I know I can go sub 18 now but at the moment all my focus is half-marathon and marathon. I'm happy to bide my time and wait until the opportunity arises to break 18 rather than force it.
Monday, September 25, 2006
The GPS coped really well on the whole. It lost signal only once on a short section of the run in very dense tree cover. The run took in quite a lot of tree covered sections so I was expecting it to loose signal more than once. As a training tool I found it very useful, especially on the hills because I could monitor the lap pace for the current kilometer and push hard to try and maintain somewhere approaching the average pace. It really gave focus to work hard on the hills and then continue to work hard afterwards to bring the average pace back to where it was before the hill. Finished in a time of 1:43:03 which is good time (for me) on such a hilly route and far quicker than I normally go on the route. So, I give the GPS a thumbs up. Hopefully it will help improve the quality of my long runs. I feel that I normally go too slow/easy and end up not getting the full benefit that I should get from a long run. I believe that the forerunner 305 will enable me to get more from my long runs by running more accurately at my goal training pace.
Also, I found a piece of software on the Internet called SportTracks. It downloads the data from the GPS and then displays the route on google maps and charts all the vital stats; pace, distance, hr, weather, the list goes on. I could spend almost as much time analysing the charts and reports as I could running! My only negative comment about the GPS is that the elevation data it records is way off and next to useless. The distance seems pretty much spot on which I guess is the most important thing.
Finally, I will racing the Bridge Inn 5k tomorrow evening. I plan to go for an easy morning run followed by a session on the weights down the gym. As long as I go sub 19 I will be happy. I have ramped up training and the race is not a priority. Training comes first for the next few weeks. I want to get in some quality work, focused towards the Stroud Half Marathon, where I intend to knock a minute or two off my Bristol time.
Sunday, September 24, 2006
Saturday, September 23, 2006
Our 'A' team took the silver while the 'B' team finished an excellent 7th, a few seconds off sixth place. Both qualify for the National Road Relays in a few weeks time.
The women's team came a credible 5th or 6th (I'm not quite sure) place which was really good considering they fielded an understrength team. I'm sure there will be more to come at the Nationals.
Thursday, September 21, 2006
Wednesday, September 20, 2006
I can't believe how much I am enjoying my running at the moment. I'm so keen to improve. I look forward to every session, knowing that all the hard work is paying off because I can see the results almost weekly. I hope I can retain my enthusiasm and long may it continue.
Tuesday, September 19, 2006
Monday, September 18, 2006
Sunday, September 17, 2006
Well I did it. I broke my target of 1:23 at the Bristol Half Marathon, knocking over 4 minutes off my previous PB, to complete the fourth PB of my late summer schedule in the space of 22 days (10k, 5k, 10Mile and Half Marathon). I ran pretty much to the planned pace of 6:20's the entire way. My first mile was 6:22 and my last was 6:19 so in addition to the time, I'm pleased with the controlled manner of my run. I was hanging on at the end but then, hey, I guess that's to be expected. I certainly couldn't have gone any faster. My finish time was 1:22:57 from the gun (official results chip time 01:22:53, 129th place). Had to sprint to make it but make it, I did.
The euphoria didn't last long, about an hour! My thoughts have already turned to the Stroud Half Marathon on Sunday 22nd October. I'm going to put in some quality training for a few weeks to work on speed and endurance to see if I can run 6:15's. I'm going to go for sub 1:22 at Stroud. I have the belief and recon it's game on. (Picture shows my final surge to the finish with about 300m to go).
Saturday, September 16, 2006
Thursday, September 14, 2006
On the work front, I have been offered another week temping (must have made a good impression). I'm going to accept as I will be resting next week after the expected exertions of Sunday so it won't affect my training schedule - and the money will come in handy.
Wednesday, September 13, 2006
I am feeling very optimistic about Sunday but also beginning to feel very nervous. I'm starting to feel the pressure of my own expectations. I want to go as fast as I can but also want to avoid blowing up. I am going to decide the pace that I will run in the next day or two. Then I will try to relax and wait for race day and just crank out 13.1 miles at the chosen pace. Calm, must stay calm and relaxed - plenty of sleep required me thinks.
Tuesday, September 12, 2006
Sunday, September 10, 2006
Now just need to rest up ready for Bristol. Just found out that my yellow number means I'm in the second starting pen which means I will get off to a slow start. I put my estimated time on the application based on running in my Scooby-Doo costume but I've decided to run properly so I'm now in the wrong starting position. Not sure what to do. I will have to make sure I get to the start of the yellow pen and then try and surge my way through during the first mile because I can't afford to loose too much time. It does mean my planned easy start ain't going to happen. I was planning 6:30's for the first couple of miles but now will be a bit random in the first mile. After three miles I will increase up to 6:20's then see how I feel with 4 to go and crank it up to the finish.
Saturday, September 09, 2006
Thursday, September 07, 2006
Wednesday, September 06, 2006
Had another great interval speed session on the track tonight. A session of 600m, 800m, 600m, 800m, 600m with 200m jog recovery. Managed to complete all the reps within a second of each other and ran at just about my limit. And the best thing was that my limit tonight was faster than last week. I am making gains and can see the benefit from week to week. These sessions are definitely making me quicker. I feel so optimistic of running a fast time at Bristol (well fast for me that is). I hope to edge down to 1:23.
Tuesday, September 05, 2006
Monday, September 04, 2006
My legs feel amazingly good after the exertions of yesterday at Oldbury - considering how wasted I was at the end of the race. I am most surprised (pleasantly of course). Got down the gym after work. Today was a running rest day so I did 60 mins exercise bike interval on high level. Then 45 mins on the weights. Tomorrow I have an eleven miler planned at fairly easy pace. I'm going to take it easy between now and the Half Marathon so I stay injury free and fairly fresh.
Sunday, September 03, 2006
Saturday, September 02, 2006
Wednesday, August 30, 2006
I start work tomorrow on a two week tempory position. Better than a slap on the face with a wet fish. It’s going to seriously impinge on my training - it’s going to be a real shock to the system.
The 5k race on Monday was ace, I knocked 39s off my previous time, finishing in 18:10. I am flying at the moment but my calves are a bit tight after tonights speed session on the track. I was really pleased with the session though. With the ten miler coming up on Sunday I can afford to ease back a little during the next three days - plenty of time to recover.
Oh well, better start planning the bus timetable to get to work tomorrow.
Monday, August 28, 2006
I took part in the 10km race yesterday and what a race! I just knocked almost a minute and a half off my personal best time finishing in 37 minutes and 41seconds, which I can tell you is a massive chunk to take off in one go. Normally you hope to knock ten or maybe twenty seconds. I am so chuffed. It is my best ever race performance, achieving 28th position out of a field of over 300.
I have another race today! A 5km in which I am hoping to get another PB. I’m going so well at the moment, that I have added another race to the schedule, a 10 Mile race next weekend followed by my long time planned half marathon a fortnight later. If all goes to plan I will have set four PB’s at four different distances in the space of 4 weeks. Bring it on.
Saturday, August 26, 2006
Hi, I’ve been running really well of late. Now to put all my training into action. I have two races coming up; 10k on Sunday and 5k on the Bank holiday Monday. My calf muscles have decided to play up this week and still ache today but I think they will be ready for action tomorrow, where I hope to set a new PB.
Anyway, still unemployed but hey, who cares