12m 1700' with Mrs S and her ultra running & Lady captain of CVFR buddy.
Almost killed me.
CONCLUSION
Ultra's are for Girls
Bofra's are for Boys
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12m 1700' with Mrs S and her ultra running & Lady captain of CVFR buddy.
Almost killed me.
CONCLUSION
Ultra's are for Girls
Bofra's are for Boys
12 mile fell run from Hasty Bank on the Yorkshire Moors, loads of climbing and fantastic run out, even got a bit sunburnt :0
Nice 13.2 miler at 8:30 am with philly running group, 6:44 pace, nice steady run undulating road and trail..Quote:
Originally Posted by TheReverand
Saturday, Long run at <139 HR did 21.2k in 2hours
20 miler, 7:18 pace, felt tired and sore.. empty for some reason.. all on sandy trails, fairly flat through the NJ pinelands.
to remember those who died today in the Sheffield flood 150 years ago I ran over to Dale Dike Res in Bradfield and back from my house.
lovely and sunny with a perfect cool edge to it. shorts and t-shirt, should have had my shades on...
16 miles 1980ft in 1.58 hours
good skyline training...
ftfy....Quote:
Originally Posted by iandarkpeak
I take it that was you puzzling over a map on the way out of Bradfield??? :cool:Quote:
Originally Posted by Will_B
Lovely day for a run. I was going to ask you where you were heading...?
Not me, just an informed guess.Quote:
Originally Posted by IanDarkpeak
nothing wrong with my dodgy lycra pants.They show off my athletic ability...;)Quote:
Originally Posted by Will_B
...don't like short shorts as they rub...
A bit of lube normally sorts thatQuote:
Originally Posted by IanDarkpeak
Monday, Everyday stretches,weights,core stability then 3 * 5min at <152HR with 2 min recovery and 3 * 2min at <156HR with 4min recovery.
Tuesday Club run 12k in 68min down to Otley
Wednesday Easy 60min run along Dalesway in shorts fab day
Good work! Are you and Mrs Compass quizzing this evening?Quote:
Originally Posted by Big Compass
Splendid 20 miles over Cross Fell yesterday, taking in the sources of the Tyne and the Tees. Patchy snow on the north and eastern slopes as seen here near the source of Trout Beck on the way up Great Dun Fell. Super runnable country - didn't walk a step!
Attachment 7503
Tuesday, 39 mile, 6000' climb!! :)
Inspired by the Fleetwood Long Distance blog, I did Staveley to Threlkeld via High Street and Pooley Bridge!!! Awesome day out, possibly the best ridge run in The Lakes and/or England!! 9hr 20mins :)
Good effort :cool:Quote:
Originally Posted by that_fjell_guy
Garrigill to Crossfell onto Great Dun Fell swinging north east down the track beside Trout Beck and then following the track and later the lane back to Garrigill, is one of my favourites. Glad you enjoyed it too Mark. I've never seen another fell runner on this route in all the many years I've been running it. Let's keep it a secret ! :cool:Quote:
Originally Posted by Mark Smith
Bloody March, eh!
Started off in a very Spring like Dockray, bumble bees buzzing, trout leisurely splashing in the beck. Trotted my way up the winding lane to Dowthwaite and then onto the track and open fell, sunshine warming my Helly. And then it all changed. Full 'in-ya-face' gale all the way to the top of Great Dodd, where, running at an angle of 45 degrees into the wind, I noticed my gloves gathering specks of ice and my be-shorted legs had turned beetroot red. Couldn't even find the stone shelter in the speeding, freezing thick cloud, and wasn't going to waste any time and precious body temperature pulling the compass out. Kept on along the path and ridge to struggle up to Stybarrow Dodd intending to follow the ridge to Helvellyn and back. Getting seriously cold I swallowed my pride and baled out eastwards to Hart Side and then back to a slightly greyer but still sun warmed Dockray. 9 miles 2293 feet - grrrh What a whimp :(
Decent week... first proper week in the US.
Sunday: 13.2 on roads and trail 6:45 pace
Monday: 20.2 on sandy trails 7:20 pace
Tuesday: 13.2 miles (7.3 miles 7:50 pace am, pm: 5.9 7:30 pace on roads around town).
Wednesday: 14.2 miles on road and trail 6:50 pace
Thursday: 14 (7.5 miles on roads 7:40 pace am, pm: 6.25 miles, with 3 x 2km reps on the treadmill around 5:30 pace)..
Friday: 11.1 miles (am 4.1 miles 6:16 pace, pm: 7 miles 8+ pace on local roads)
Saturday: am: 2 mile warm up, adrenalin 5k, 2.5 mile cool down. 16:35 ish for the 5k.. slowed in mile 2 but went off way to quick.. at the end of a 100+ mile week so expected to be tired. First race in nearly 4 months so low 16's or sub 16 should be achievable over the summer. pm: 7 miles on road.
Fantastic, would be interested in your route. On Friday I did BGR leg 1 including Skiddaw Lower Man in gale force winds. 3hrs 30 for the leg.Quote:
Originally Posted by that_fjell_guy
Yesterday I did 22 mile road run as marathon training pushing on quite quickly for me.
Today I did the Criffle Hill race 6.4 miles one of the muddiest in the SHR calendar, to be honest I felt I had recovered quite well after yesterdays run, second home for my club, tried my best to catch Iain R lady GB team mate Joe but she was a touch too fast, in fairness she is recovering from a crack rib.
ATB
Tahr
She's tough.. see about her fall at Seville? fell within the first few hundred yards, trampled, cracked rib and a broken nose and ran on to come 2nd in 2:41.. incredible run..Quote:
Originally Posted by Tahr
Steady 14.2 today, 7:50 pace, legs tired but free bar at yesterdays race took its toll..
One of those rip off races.. $30 for a 5k and for that all you got was a free tech t-shirt, chip timing, free pint glass, nice medal thats also a bottle opener, snacks after the race (bagels, banana's etc), then back to the running shop for breakfast buffet and a beer.. then an open bar at the local irish pub 8-2 am...
Ok, mums the word :) oh and Strava (oops!) :)Quote:
Originally Posted by Mossdog
She was telling us about it after the race, Joe said that she when she got back to her feet and got running she didn’t realise that the wetness on her face was blood she though she was sweating a lot.:eek:Quote:
Originally Posted by IainR
She said before the start of the race she was only going to run to the end of the road and back but she didn’t she ran up the hill and beat most of the guys to the top. She has come on fantastically, 3 or 4 years ago I used to beat her in local hill races not any more. :cool:
The Criffle race was a £5 Iain, although the race organiser had advised that anybody shorter than 4 feet tall should not enter because of the risk of the mud coming over there head.;)
ATB
Tahr
Missed you post DT, but yes we did go to the pub and did not win,Thursday did 6 hills at HR<156 distance was 200m height was 35m per rep, also drills and stretches, Friday rest,Saturday helping on Navigation course which was a 14 hour day then 7 hours on the Sunday,had a very good time, bit tired today so will go for a recovery run in the afternoon.
Steve, I think your Sunday effort should be classed as 'interval speedwork' - I think you got quite a sweat on with repeated chasing after (and catching) one of the runners! Oh and while carrying a sack full of spare kit!
@Corniceman:
I basically ran up the road from Ings (...the garage on the main road Windermere-Kendal). I joined the track...something Butts Lane(?), which is part of L50/100. Then straight over the ridge to High Street and down other side to Pooley Bridge. Then I basically followed L100 route through Dalemain. I made that bit up a bit going to Dacre and following mainly road and a track over to Dockray then the followed drove road round until meeting BG route over to Threlkeld! Pint in Sally!! :)
The ridge is worth doing on its own, thats 20 mile but tricky logistically. I was lucky to get dropped off by Mrs TFG who was working in Keswick!
Can I put that down as speedwork and weight training then.Quote:
Steve, I think your Sunday effort should be classed as 'interval speedwork' - I think you got quite a sweat on with repeated chasing after (and catching) one of the runners! Oh and while carrying a sack full of spare kit!
I know I was tired on Sunday evening...fell asleep as soon as sat down after my bath.Quote:
Originally Posted by Big Compass
Raced last night with heavy legs, can I class that as weight training ;)
Counts in my book Ian!Quote:
Originally Posted by IanDarkpeak
Today's training. Morning - 7 mile dog walk 1000ft climb.
Afternoon/evening - 9 mile 3,500ft climb. Win hill and Lose hill. Had a look at the new line for the Skyline, not sure I ran the line, but had a look..
lunch 7 miles 7:30 pace..
pm: 8.5 miles with UPenn track team, at the superb Franklin Field Stadium.. what a track to train in..
5 x 2km reps, 5:10-5:20 min mile pace.. 2 min jog recovery...
awful..
Others were doing 3 x 5km reps, 5:30, 5:15 and 5 min mile pace...
Those kind of paces I would need to be chased by a monster to get!Quote:
Originally Posted by IainR
It wasn't nice.. but class runners to train withQuote:
Originally Posted by MickTor
This is the school stadium, incredible.. 50,000 all seater stadium for a University team.
http://www.pennathletics.com/ViewArt...l?ATCLID=66184
Tuesday, 1000m swim, stretches,weights(3kg)for upper body tone,core stability, then last night a steady 10k club run, feel ok after the weekend and hope to do Midgley Moor Race this week. Ian put the bath down as swimming and you can count the legs as weights after the weekend, well done mate.
S: 14.2 miles steady on roads and trails
M: am: 9.2 miles on hilly trails in wissahickon gorge. pm: 4.1 miles steady.
T: am; 6.8 miles steady. pm: 9 miles with 5 x 2km reps, 5:10-5:20 pace.
W: 15 mile road run 6:47 pace
T: am: steady 7 miles. pm: 6.4 miles with 1 x 3.6 mile temp 5:50 pace
F: am: 10.4 miles on trails 7:25 pace. pm: 6.6 miles on trails 8:30 pace
S: 12.2 miles on road and trail 6:55 pace
Nice week, 102 miles and good chunk of decent running.
some week that Iain, you must be flying!Quote:
Originally Posted by IainR
I'm going to struggle to hit 50mile for the month of March :/ damaged ligaments around arch of foot, cause of injury, racing in knackered old racing flats, seems to be taking forever to get better...
5.2 miles and 1300ft, Up Grindsbrook, along to Ringing Roger and down the zig zags. Bumped into a mate and finished the skyline with him. Gorgeous day, mostly..
Think the navigation weekend caught up with me, Wednesday did a steady run along the Dalesway but RHR was 47 normal is below 44,average is 42,Thursday did hill reps but poor again RHR 48, Friday rest then Saturday should have been an easy run just 30min, but was shattered RHR again 48, missed Midgley Moor race, feel much better this morning
Fourth run in four days tonight
Bad one.. plantar faciitus?Quote:
Originally Posted by TheReverand
Feeling Ok on 100-110 so will do 3 weeks and then an easy week next week as have a week away skiing, maybe just 70 then a 10 mile race..
Its tiring but not too bad and dont feel I'm risking injury.
Today, steady 4.1 in the morning,
PM: track session, 1.5 mile warm up then 8 x 1km reps, in 3:15-3:20, then 200m jog recovery.. not much recovery so was hard work.
Averaged 5:10 pace for the 8 x 1k's and that was in wind and snow.