320 feet to the bar!
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320 feet to the bar!
13.5 miles/800m or so from Derbyshire Bridge, taking in Axe Edge, Shuttlingsloe and Shining Tor. Taking advantage of a day off before nights. Nice and steady (2 1/4 h) after last night's track session (8x1km)
Had great run today, the weather was brilliant, it makes so much difference to a run!
10 miles around Kinder in a leisurely 4 hours. 4,500ft of up, and some really fun downs! Quite dry today.
Decent week, would prefer a few more races but another one next weekend, cherry blossom 10 miler but thats after 3 days skiing in Maine so not expecting a great run..
m 16.6 miles total (am: 10.3 7:45 pace.. Pm: 6.3 lakes and river loop 8:00 pace)
t 13.32 miles total (am: 4.1 around the lake, 8's. pm: 8 x 1k at the track, 200 jog recov, 1k is 3:15-3:20)
w 16.5 miles total (am: 10.3 7:38 pace usual loop. Pm: 1.5 miles warm up, 4 miles at 5:52 pace, 0.5% incline, 0.7 miles cool down)
t 16 mile trail run Appalachian trail 1000m ascent Very technical underfoot and snow and ice…
f 13.2 mile road run 6:55 pacelongish loop.. Felt really tired
s am : 9.8 mile raod run in Maine.. pm 2 mile hike in deep snow
s 15.07 mile relaxed hilly road run in Maine, 400m ascent 7:45 pace
3rd 100+ mile week in a row, now an easier week then back up.
Iain do you do any recovery runs?
Anything over 7:30 pace on the flat, so a few morning/evening 4-6 milers..Quote:
Originally Posted by spen
I find a day of 2 x 5- 6 milers 8+ minute miling freshens me up when I feel I need it, but generally never have a day off, but I just enjoy being out.
Thanks. I think I need to add recovery runs. Seem to be running on dead legs.
Tuesday 25th everyday stretches, swimming and 10k club run RHR back down to 40
Wednesday 26th stretches, weights, core work and 9k steady run
Thursday 27th stretches, short sprints every 5min and drills 10k completed
Saturday 29th Stretches ,weights core work and 2hour run at HR <139 along the Dalesway
Monday 31st Stretches ,weights,core work 7.7k easy run
Entry off for Ennerdale
Steady 5k to the shop and back yesterday and an hour at the gym.
Last Night did the last three climbs of the tour of pendle with my trusty running partner Toby the Cocker Spaniel.
The weather was fantastic but that climb out of Mearley Clough never gets any easier.
No stats on climb or distance as garmin bettery died part way round.
3.2 miles early morning around the lake.. 6 hours of skiing.. I'm actually seeing progress, no falls and blacks being done so nice day.. eve: 14 mile road run, 1000ft ascent 7:25 pace, legs felt battered after the skiing.
Nice area for skiing, Sunday River in maine, a resort spread over 8 mountains, wooded hills I'd say, but decent amount of descent..
Did Tan Hill to Hardrow on Pennine Way, 15 mile I think. No idea of climb as watch/gps got tired early on! Was supposed to go as far as Hawes, then to Horton but got tired as I ran harder than expected, then distracted by the wife and a pub! :)
Great run out last night from Strines Inn.
Visiting Abbey Brook, Berristers Tor, Low Tor, Howshaw Tor and back across the moors in the sort of visibility you might expect to see a werewolf or headless knight!
5.6 miles, 1300ft av pace 14:35.
Being the first run after the clock change I was expecting the shock of actually seeing where I was going.. I was wrong, very wrong! Even needed the headtorch for the last half hour!
Running back to Silsden with about six head-torches between 20+ runners at gone 8-15 pm was the lightest part of our 5 milerQuote:
Originally Posted by MickTor
15 miler 3500ft in Knoydart this morning.
Ran the Edale to Win Hill leg of the skyline yesterday. Made good time to Win Hill (maybe 80 mins, accounting for stopping to map read). before making a daft navigation error, erm, three times which seemed to take me back to Win Hill each time. Had aimed to get to Hollins Cross & drop off there; hit the Edale Rd instead.
what!!!!!Quote:
Originally Posted by shaunaneto
What did you do in Knoydart Shaunetto?
Nice week, only 70 miles, but 3 full days of skiing plus good hilly runs and a 10 mile race which was a pb.
Just love maine, the trails were covered in 0.5-1m of snow so trail running was a no go, but many of the roads are dirt roads and nice and hilly so cracking training area. However you'd turn a corner and hit a 6ft wall of snow as only some roads are kept open so some interesting runs..
Improved on mu skiing, only fell twice and that was on my very first and very last runs but otherwise skiing everything apart from double black diamonds.
m: 3.1 mile run. pm: 8.5 mile run 1000ft ascent.
t: 3.1 mile run 6 hours skiing
w: 3.2 mile run. 6 hours skiing. pm: 14 mile road run 1000ft ascent
t 3.1 mile run. 6 hours skiing. 7 mile road run 1000ft ascent.
f: 5 mile run
s: 5.4 mile run Boston, MA. pm: 3.2 mile run DC after 8 hour drive
s: 0.5 mile warm up, 10 mile cherry blossom race, USA 10 mile champs. Actually not a great field to race in, bit of a gap in the seeded runners as elite women went first so normally we're in with them.. but 55:57, new pb so happy enough. 7:30 am start but didnt really warm up enough in the cold weather but got going later on as I found a group to tag on to..
2 mile cool down, with trip to the white house. pm: 4 miles slow.
splits were:
1 5:26
2 5:35
3 5:36
4 5:37
5 5:33
6 5:42
7 5:36
8 5:36
9 5:32
10 5:33
Just that mile 6 where I slowed, but think sub 55 should be OK in the right conditions, the course had 2 180 degree turns which slowed me, plus numerous sharp turns. Happy enough with it, thinking about Chicago marathon in October now to try and get a quicker time.
12 miles, accidently. Got lost around the roads near Licques, Pas de Calais, France. Got soaked due to torrential rain after two miles....
Steady week so far for me. After doing the Kinder Dozen on Sunday, 22 miles and 9,400ft I've been a little achey/tired. Tuesday - 5k run and 45 mins at club coaching session doing some conditioning drills and sprints. Thursday - 5k steady running to work and back.
Legs still ache so will just get in a steady run at the weekend most likely.
Never did the Kinder dozen, keep thinking about it..
Long road run today, 21.3 miles 6:43 pace.. but watch went crazy but it was at least 21, but at the bridge at the half way point it suddenly said I was running a 7:50 min mile.. despite being 6:40 pace moments before.. http://www.strava.com/activities/129165002
Out and back fairly flat bar the bridge but 25 C.. suddenly gone straight into summer.
It's been warm here too today Iain!
I'm not the biggest fan of running in the warmer weather. It means I have to get up earlier ;)
It was my first full Kinder Dozen, and really recommend it, such a great route, I really got to see Kinder in a new way!
decent week 101 miles, need to get a bit more focussed now, maybe even drop the miles and add more quality.. 50k trail race this weekend then a fast 10 miler in 2 weeks, then the first proper race of the year a 50 mile trail race out in wisconsin.
m: 5.5 on roads. pm: similar 5.5 on roads, 8:30-9 pace for both legs sore from 10 miler
t: legs too tired for track so am: 6 miles road and trail pm: 7.5 miles road and trail ~ 7:30-8 min miles.
w: 13.1 mile on roads 6:55 pace, felt hard going..
t; am: 8.5 miles trail.pm: 5 miles with 3.6 mile effort at 5:50 pace
f: 21.3 mile road run through philly 6:40 pace, felt great.
s: am: 9.5 mile trail run. pm: 6.1 mile road run with 3 x 0.8 mile reps at 5;40 pace
s: am: 8 miles slow on roads pm: 4.1 miles on road 7:30 pace
Impressive watching the marathon updates sunday am, some great runs.. Steve Way, 2:16 and a pb in a marathn which wasn't his goal race, thats the 100k next month.. proper quality finally hitting the ultra's.
Started yesterday morning with 1.5 miles to the Drs, intending to have a decent run up through Endcliffe Park to Redmires or something.
Ended up having my swollen arm lanced and walking home. Out of action for a week or so! I had an allergic reaction to a bite and it got infected, swelling up and it was painful.
Long dogs for a wee while then.
Bad one.. I've been feeling pretty flat all weekend, not ill but coughing up a lot and running like shit so think I may have some chesty cough or something, started yesterdays run with 3 decent miles just sub 7's but was sweating badly and feeing awful so just jogged the last 6.. hoping it clears up as I've a 50km at the weekend.Quote:
Originally Posted by MickTor
Yesterday. Gofar Over-the-Hill series. Tan Hill to Kirkstone Inn 'Recce' (but thought I'd have a go anyway!). Only this turned out to be Tan Hill to ...erm...Tebay :( 23 miles in 6 hours 33 mins. Solo, unsupported attempt carrying 7 kg pack stuffed full of chewy goodies plus 2 litre Camelbak and a bivvy bag. Sadly, increasingly sore left ankle halted what appeared to be a promising stab at this as aerobically I felt fine. A cold night bivvying on the fells munching Soreen trying to stifle the taste of failure until my lift home arrived at 9:30 this morning.
Now about to head out for a short 3 miles run/hobble tonight to try, at the very least, to keep my 6 month 'run-a-day' obsession ticking over.
I bothered doing some for a change.
21 mile trail run in the north Fife riviera in 3hr 15m. Was slowed down quite a chunk by a friendly Pigeon sharing the contents of it's bowels with my forehead.
If you were running faster it wouldn't have happened!Quote:
Originally Posted by shaunaneto
Hoping to get out on something traily next week.
Yesterday I did 18/19 mile on the yorkshire moors from Castleton, up Westerdale towards Esklets and straight over the ridge into Farndale, few loops round that beautiful valley and a pint in the Feversham arms before a tough old slog upto Blakey Inn where I had another jar, before running round the old Rosedale railway for a bit, bloomin wild windy up there, over into Danby Dale and throught the fields back to Castleton. lovely :)
Not a good week.. should have finished with a 50k trail race and so did an easier week with no efforts over the last few days, race was a no go as car broke down.. and had done an easier week in the run up. Think I'm also struggling with allergies, persistent cough for a few weeks now..Quote:
Originally Posted by TheReverand
m: 9 miles started off sub 7 felt terruible so slowed to 8-9 min miles
t: am: 7 miles 7:40 pace. pm: 8 miles with 4 sets of 400 hard, 200 slow 1km hard 400 slow.
w: am: 10 miles 7:50 pace. pm: running sop run 7 miles 7;20 pace
t: am: 7 miles 7:50 pace pm: 7 miles 7:40 pace
f: am: 4.1 miles slow. drove to race in VA.. broke down in DC towed to garage. pm: 5.8 miles from hotel
s: am: 5.8 miles slow in rockville fetched car drove 3 hours back. pm: 8 miles road n trail NJ
s: 13.3 miles 6:30 pace nice trail/road run
90+ for the week but not much quality.. not a great week and need to race twice next weekend to try and kick some fitness in for a few key races coming up..Good run yesterday made up fr it somewhat.. now for a 20 miler today..
Nice run there Rev. Love the White Lion, Blakey! We did the Rosedale Loop a few years ago and stayed at the pub two nights. Wanted to do it for years, had some good nights in there!Quote:
Originally Posted by TheReverand
Repeated the High St-Kentmere Ridge run Ings to Pooley...20miles, 3hr 48min. Ok for me :)
Fantastic run after work today.
Flat out lung burster from start to finish.
Much Better week this week.. 118 miles, 2 effort sessions and 2 races.. won both, a 5k saturday, 50k today and the missus won the 5k too so $500 in prize money.. oh and a sunvisor from the 50k.. Now need to recover and then just do short sharp work for the next week, I've a 10 miler next weekend but then the first key race of the season in 2 weeks.
m 20.5 mile road and trail run 6:55 pace
t 15 total with lunch: steady run/ pm: Track, 3 x 2 mile reps on boat house row 5:50 pace tired
w 13 in the evening run to the shop then 7 mile run, did 10 at 6:55 pace and was shattered so slow jog back…
t 14 miles total with am: 6 mile run 7:25 pace collingswood lakes and rivers, pm: Treadmill sess, 2 miles at 8:00 then 6 x 0.5 miles at 5:18-5:07 pace), 0.3 mile recovery and 0.6 mile cool (9:30 pace) down.
f 13 miles total am: steady 7.8 7:55 pace pm: slower 5.22 at 8:25 pace
s 13.5 miles total am: 5k race with warm up, 5k race, 1st in 17:15, steady as no competition despite prize money, 2nd was 19:40 so no need to push. eve: 6,6 miles 400m ascent trail run appalachia checking out sundays race
s Ironmasters challenge 50k trail race out in appalacian 4:48 1st. Terrible start, with the front 3 we miss a sign and run 1.4 miles extra, double back and have to catch the back of the field and over take 150 runners on narrow single track.. some werent up for letting me pass.. caught 1st after 13 miles and won by 15 mins in I think a new record...
Race report of the 50: http://iainsrunning.blogspot.co.uk/2...50km-race.html
Strava: http://www.strava.com/activities/134926863/overview
Your race report links is incorrect Iain. This is right
Well done on the win btw
Thanks, sorted.. kept happening even though I pasted in the correct URL.. and thanks..
Nice little short 4 mile race around Curber, Baslow, Gardoms and Birchens.
A tough little eyeballs out race. nice to be running topless and light again.
4.1miles, 265m
I actually got a bit of a sweat on today on a six miler. Probably more to do with the warm weather than the speed I was going though :D
Another long 'un, in preperation for West Highland Way Race. 42 miles following Lancaster Canal from Preston to Tewitfield nr Carnforth! Hard day, lots of running as it is obviously very flat. Managed total distance of 42 miles in 8hr 05min, so sub 12 m/m. Fairly pleased but knackered.
Did floors 0-15 of the hotel (my floor) in 01:23 and on to the the top (19th) in 01:49.9 ;)
This one's just down the road, 220m high ~ might be a little conspicuous trying to get in wearing running kit!
Good effort mate, was on the canal towpath myself today, out from Lancaster to Condor Green along the old railway line then on to the Glasson Dock branch of the canal to the junction near Galgate then back through Lancaster, over the aqueduct and home.Quote:
Originally Posted by that_fjell_guy
For future reference, although it's not navigable you can follow the route of the canal from Tewitfield up to Kendal making a total of about 56 miles