Today's Training

Cheers RH.
We actually had a bit of a walk/jog/recce of the bit down to Holme. It was a bit confusing at first trying to read up on it. Initially I thought the whole length was navigable, more or less to Kendal and that was 42 mile. Having had a look the week before, I realised the total length of the Lancaster Canal Trail was longer, so just limited myself to the 42 mile navigable section, which was probably just as well. The whole canal thing has been a bit of a revelation having only been in the area 9 or 10 months. We walked into Lancaster from Caton a week or so ago too, which is another good, longish, flatish run/walk.

Not a bad week gettig my legs going again after the 50k..

M: slow 4 around trails and road finished 8.30's legs not too bad
T: slow 4 on the roads. pm:5 miles treadmill 7 pace
W: 4.5 miles on road. pm: 10k at 6:17 pace
T: steady 4.5 around the floods. pm: 10k with 5 x 1km reps at 5:20-5:10 pace
F: am: steady 5.8 over the ben franklin bridge pm: run out at Valley Forge NP, up Mt Joys and Misery... nice area
S: 10 miles slow on trails
S; Broadstreet 10 miler, fast 10 miler, cumulative descent but has rolling hills 57:40 or so.. just felt awful after mile 4-5 and finished around 6 min milling.. just flat..


Poor race, expected sub 55 at least, maybe low 54's but was just off the pace all race and was flat by the end, had alergy's all week with the pollen so maybe that was a factor or last week..

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Originally Posted by IainR

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

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Im envious of you Iain, love Appalachia, done huge chunks of the trail over few months, years ago. Love West Virginia most, sleepy backwaters and timeless charm... im also envious of how much you can train ( or not maybe ) ha!!!

23 glorious mile round the full route of Swaledale Marathon, penultimate recce for Junes race :)

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Originally Posted by TheReverand

Im envious of you Iain, love Appalachia, done huge chunks of the trail over few months, years ago. Love West Virginia most, sleepy backwaters and timeless charm... im also envious of how much you can train ( or not maybe ) ha!!!

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Not been out there yet, my missus's aunt lives out there so we should go at some point.. but they are mainly a NE family.. I can hit the Virgnia Appalachians in around 4-5 hours.. and then up to south vermont not too bad.. PA's are OK, a bit developed... yet rough trails.. hoping to get out more. Hard as dont have a job, if I knew I had one in a few months I could spend money but at the moment its just the odd trip..

Nice couple of days in Scotland on West Highland Way. 30 miles Drymen to Beinn Glas, and a walk with Mrs tfg from Glencoe to Fort William at 25miles. Resting up for a couple of weeks now. Then I'll have two more weeks of training with a three week 'taper' to recover. I'll probaly do a couple more long back-to-back efforts 20mile/20mile minimum.

5 mile around the promenade around Headland Hartlepool, loads of pesky little black flies, 7:20 6:30 5:40 5:45 6:45 bit of speed before long hill session 2moro around Roseberry Topping

Is that Roseberry Topping race Rev? Almost tempted to go over but its a long way from here for such a short one! Its years since I did it!

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Originally Posted by that_fjell_guy

Is that Roseberry Topping race Rev? Almost tempted to go over but its a long way from here for such a short one! Its years since I did it!

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Na the race is in late Summer I think or usually is... did a tough 9 miles taking in as much steep ascending as could manage, got 3000ft in the 9 miles, went up cooks monument 3 times on different routes and Roseberry twice, enjoyable hill session :)

The race is definitely worth a trip though!

taper week, lots of short sharp work in prep for first 50 miler of the season

m: 5 miles at 7 pace am. pm: 10k treadmill at 6;20 pace
t; am; 5 miles at 7 pace. pm: easy track, 4 x 200s, 1 x 800, 1 x 600, 2 x 400 all at sub 5 pace
w: 3.5 miles at 8 pace
t; 3.5 miles at 6:20 pace in ohio
f: 9 mile trail run on the ice age route..
s: Ice Age 50 mile trail race. 7th 6:36
s: Nothing.. 12 hour drive back.. first day of no exercise since April 1st last year..

Race went well, was hoping for a Western States spot, top 3, but top class field, it was won by Olympian Max King (montrail sponsored, 2nd was a soloman sponsored 2:20 marathon runner,

The race preview is here: http://www.irunfar.com/2014/05/2014-...e-preview.html

So I knew it was going to be tough, felt off from the start but held in and finally after 20 miles felt good and pushed through the field to finish 7th, thought I'd run quicker but place wise I'd not have caught 6th Zach anyway. It was only 70F but early season heat always hurts, race report is here:
http://www.irunfar.com/2014/05/2014-...#idc-container

Class field with many stars DNFing due to a fast start and heat, I ran a sensible race, beat some good runners so pretty happy, hard racing a course you've never seen against experienced top runners but enjoyed it.

Report on the blog: http://iainsrunning.blogspot.com/201...-50-miler.html
strava: http://www.strava.com/activities/140024108/overview

Nice run out over Burbage this afternoon. 6.5 miles, 1 hour 20 steady pace. Nice recovery run after a hard weekend!

Another 6.5 miles and 1000ft last night with some Dark Peakers. Lovely evening, more to come :)

9 weeks with no form of training and started again this week with a couple of 8 milers, only road miles though. God I've lost so much time and fitness and am well depressed. :(

I had 3 pints of Northumbrian Blonde on the way home from work last night, then in a bid to try and sober up for the evening session, did 5k, hard work I'll tell ye :eek:

last 3 days
total
approx. 40 miles 23,000+ft ascent 15 munros
legs sore
pictures later...

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Originally Posted by IanDarkpeak

last 3 days
total
approx. 40 miles 23,000+ft ascent 15 munros
legs sore
pictures later...

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Sounds like a rewarding trip Ian wish I could have come along!

10 miler this morning for me with 2000ft. Best weather so far this year!

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Originally Posted by MickTor

Sounds like a rewarding trip Ian wish I could have come along!

10 miler this morning for me with 2000ft. Best weather so far this year!

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next big trip is a crossing of Knoydart Mick...???

Joe is coming.

Pictures for those who are interested are on MY FB page
https://www.facebook.com/media/set/?...2238719&type=1

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Originally Posted by IanDarkpeak

next big trip is a crossing of Knoydart Mick...???

Joe is coming.

Pictures for those who are interested are on MY FB page
https://www.facebook.com/media/set/?...2238719&type=1

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Nice pics, great country up there, as for Knoydart, no finer place to be :)

Great day out on Kinder today, did 7 of the Kinder Dozen. A couple of clubmates were doing the dozen so I tagged along for a bit.
Cracking weather, great route, lots of fresh water and fairly quiet!

13 miles - 6,000ft - 4 hrs 20.

2 miles slow this morning with mi pooch to keep things moving. I'd like to think I could run 2 miles every morning to start the day but it feels like a bug commitment..!

2 miles - 25 mins and my dog now smells like fox poop..

Quote:

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Originally Posted by MickTor

2 miles slow this morning with mi pooch to keep things moving. I'd like to think I could run 2 miles every morning to start the day but it feels like a bug commitment..!

2 miles - 25 mins and my dog now smells like fox poop..

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Steady week just getting the legs going, played touch rugby this week which caused soreness but otherwise decent week.
m: 3.2 miles 8:55 pace, slow
t: 5.2 miles trail and road 7:55 pace
w: 11.3 miles road run with running group.
t: 10.25 6:50 pace road and trail,. after: 1 hour of touch rugby
f: am: 6 miles up hill treadmill session. pm: 4.1 miles steady in the rain..
s: 11.5 miles 7:20 ish road and trail
s: 12.5 miles 8:20 ish pace road and trail

May take a month off racing after next week and just play 7's rugby over the summer, gets too hot here for any serious racing from now on and rugby will be a good way to socialise and keep fit.

Good week ther IainR.
I dare say that here in Shedfield it's too hot to run! :cool:

Steady 2 miles with the dog again. Legs feeling good, looking forward to some hills tomorrow night and a big run or 2 at the weekend!

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Originally Posted by MickTor

Steady 2 miles with the dog again. Legs feeling good, looking forward to some hills tomorrow night and a big run or 2 at the weekend!

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see you at the Beast tomorrow night, pity you missed Monday night race... another cracker.

2.5 miles steady woodland run with mi dog. Lovely morning I could get used to this!
Followed up with a good foam rolling session and a stretch.

Ready for the beast tonight!!

Well the beast was a beast! 4.3 miles, 2000ft and stunning views!
Few photos here https://www.facebook.com/media/set/?...1&l=31b23e8587

Morning run with poochy, 2.2 miles 21 mins 300ft and 15 mins on the foam roller afterwards followed by a cool down stretch.
Managed regular running this last couple of weeks which I'm happy with, I'd kind of lost interest apart from weds nights and a weekend day out.
MMA tonight and a rest day tomorrow. Looking forward to a long run on Sunday :)

Quote:

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Originally Posted by MickTor

Well the beast was a beast! 4.3 miles, 2000ft and stunning views!
Few photos here https://www.facebook.com/media/set/?...1&l=31b23e8587

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Where's that? On the Northern edges?

Not a bad week, its 75-80F at the moment but super humid, just wiping me out..

Monday 10.1 miles 6:10 pace.. totally wiped me out.. Tuesday 5 miles am then 1 mile job to the track that night and turned around and walked home.. just could not be arsed. Yesterday 5.1 miles am feeling slightly fresher and 12.5 last night at 6:55 pace but was again just wiped out sweating so much. Today 7 miles in Philly this morning, maybe a 4 miles tempo tonight but have been drinking all day trying to hydrate..

First mountain race this weekend, its actually a road run, 10k up and down a ski resort.. but technically a mountain race, just US style..

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Originally Posted by sore legs

9 weeks with no form of training and started again this week with a couple of 8 milers, only road miles though. God I've lost so much time and fitness and am well depressed. :(

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First miles are the hardest Sore Legs!! Keep at it...I'm sure you will! :)

Final long run before West Highland Way Race! Hawes to Horton then up Pen-y-Ghent, all on Pennine Way! Nice sub 4 hour 20 mile with 2,800' climb.

Quote:

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Originally Posted by IainR

Where's that? On the Northern edges?

Not a bad week, its 75-80F at the moment but super humid, just wiping me out..

Monday 10.1 miles 6:10 pace.. totally wiped me out.. Tuesday 5 miles am then 1 mile job to the track that night and turned around and walked home.. just could not be arsed. Yesterday 5.1 miles am feeling slightly fresher and 12.5 last night at 6:55 pace but was again just wiped out sweating so much. Today 7 miles in Philly this morning, maybe a 4 miles tempo tonight but have been drinking all day trying to hydrate..

First mountain race this weekend, its actually a road run, 10k up and down a ski resort.. but technically a mountain race, just US style..

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Aye Blackden. Up Dean Hill to Madwoman Stones and a few up and downs looping back up Dean Hill again at the end!

Good luck in the race! US style!

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Originally Posted by that_fjell_guy

Final long run before West Highland Way Race! Hawes to Horton then up Pen-y-Ghent, all on Pennine Way! Nice sub 4 hour 20 mile with 2,800' climb.

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I fancy doin the WHW some point, all the best with it!

I went to the gym

Everything hurts.

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Originally Posted by shaunaneto

I went to the gym

Everything hurts.

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Serves you right. Why go to a gym when there's hills and fields to run round?

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Originally Posted by dominion

Serves you right. Why go to a gym when there's hills and fields to run round?

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Fine post

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Originally Posted by dominion

Serves you right. Why go to a gym when there's hills and fields to run round?

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I did both.

Although next time I'll run first. Not fun.

Twice up and down the Coniston Gullies Bofra route 1800' 2mile
The up New Dungeon Ghyll route but back round Pavey Ark and back 2100' 5mile

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Originally Posted by Stagger

Twice up and down the Coniston Gullies Bofra route 1800' 2mile
The up New Dungeon Ghyll route but back round Pavey Ark and back 2100' 5mile

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1800' 2 mile!! Nice! :)

I did Yorkshire Three Peaks with the wife. Walked 8.30hrs there or there abouts. Good day out for us both.
Oh! And we picked up 18 'Lucozade' bottles and two Red Bull tins plus a couple of gel wrappers. There was an Asda sponsored walk in front of us! I did have a wee chat to a couple of them when we caught them up!!

I just cant get my head around littering. I hate it. Confronted many folk and its usually middle aged blokes who reaaly ought to know better. They usually say something like whats it got to do with you! So I say pick it up or pick yer teeth up!