Looked nice out today from behind my desk ��,it's all good stuff if whatever reason you can't get out ��Quote:
Originally Posted by Darwen Dashers Calvin
Gonna be wet and cold feet again on Saturday xc at Heaton park ...��
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Looked nice out today from behind my desk ��,it's all good stuff if whatever reason you can't get out ��Quote:
Originally Posted by Darwen Dashers Calvin
Gonna be wet and cold feet again on Saturday xc at Heaton park ...��
Yeah I imagine so mate, I'll be at Stanbury Splash on Sunday, always wet there as wellQuote:
Originally Posted by B.Bill.
Wednesday was late out of work, so only had time to repeat the previous day's 40 minute run, albiet at a slightly higher intensity, included 1200ft climb. Then a 14 minute thrash on the stairclimber which added another 1100ft.
Last night was some interval work for an hour or so, using the spin-bike, stairclimber and treadmill.
Also work upper body and core every two sessions out of three.
Tonight was hoping to get a long run, but I'm still suffering a sight cold, probably not rested enough since last weekend's race. So a night off instead, plus Saturday off as going the chiropodist, ready for a big session on Sunday.
Was raring to go this morning after two much needed rest days, and a trip to the chiropodist where I was complimented on having one foot that is "almost normal..."
1hrs30 steady pace on the treadmill. Upped the speed and lowered the gradient for the final half hour. 2400ft ascent.
Followed by a good stretch, and 24 minutes on the stair-climber which ticked off another 1800ft of ascent.
I like to look at my training in blocks between races. I have three weeks now until Long Mynd Valleys, and hope to get a good strong block of training in, as i'm expecting the race to be an absolute bugger.
4mile 1300ft on snow covered grassy bank.
Just back working on hill running for training and nowt else.
A fantastic 10 mile on exmoor excellent day -5 but sunny
Attachment 8346
5 hill reps last night with about 3-3.5 miles running before and after them. Clocked up 1384ft, the hill itself is 200 feet, just trying to build my confidence for longer climbs in races as I seem to lose my head about half way up them normally and just give in, even though I know I have the strength...
Road run as well, unfortunately...finished work late and didn't fancy the head torch
Have been training well this week, nothing spectacular, plenty of uphill work, spin bike, and squats. In my last race I fell into a hole between some flagstones and one leg went in up to the hip, jarred my hip and groin a nit, but guess I was lucky not to break my knee or worse.
Unfortunately still feeling the after effects, so will be confined to the cross trainer for a couple of days at least in an attempt to reduce the impact. It's my long run tonight, not looking forward to an hour and a half minimum on the cross trainer I must admit.
How quickly the weeks fly by. Only 2 and a half weeks til the next race, will be less than two weeks by the time my hip is feeling 100%, and I can do some proper hard work.
Mile reps x 3on flat. 6:10s, which isn't great, but gradually heading back to sub 6's. Taken nearly two years to get a bit of speed back. Tomorrow a circuit of Goyt Valley Shining Tor and Windgather after work.
Fri. 9 miles in dusk along Erwood and Fernilee Reservoirs. Up to Windgather and along to Shining Tor. Dark on Shining Tor so needed headtorch. Only to find it didn't work. Picked way off Shining by moonlight, totally magical.
Sat. 8 times long hill reps at Wollaton Park with Notts AC. hard session and another 7 miles.
Sun, Kilo reps x 15 on bike (static) hard and 30 sits between each KM. 100 pull ups in 10X10 and 2 x 40 press ups before lye down on settee.
Where's the long hill in Wollaton Park?!Quote:
Originally Posted by Corniceman
its a standard Notts AC session really Anthony and of course all relative, but for longs we go car park to Hall and jog down recovery.Quote:
Originally Posted by anthonykay
Ah yes, the climb up to the Hall. I remember a North Midlands League X-Country many years ago when I enjoyed passing several runners going up there on each lap, and wishing it was a bigger hill.Quote:
Originally Posted by Corniceman
Yes indeed, I with it was bigger and steeper too. As a fell runner I cant keep pace on the lower hill flat sections of the reps with the faster runners ,but as soon as you get to the steepening I close many down. I find those fast longish hills much more difficult than a sustained 500-600 foot fell race climb though.Quote:
Originally Posted by anthonykay
13.5 miles, 2 hours 23 mins out on the fells, a little bit on the road (takes me to the fells)...over 1,800 feet to a very boggy Great Hill...storm is definitely on it's way, some nasty head wind at points and I looked over towards Pendle but could barely see it due to cloud
Had a few days away from running in an attempt to get my hip in good order for the next race. So last few days have been spent on the stairclimber.... Nice round one hour session today, 4200ft, not an all-out blast by any means, but I was absolutely drenched afterwards, went through 1.5 litres of water during the session, and three cups of green tea later I'm still thirsty...
Good 5 hours run over 4 passes from wasdale head yesterday. Black sail, scarth gap, honister, sty head back to wasdale. We had every weather apart from rain which was a surprise given the deluge we've had in cumbria since September. Windchill was pretty harsh but a grand day out followed by a nice pint at the head inn
That is good going, and such a great place to be able to train...
Able to run fully again now... Yesterday knocked out an hour and 25 mins steady uphill, about 2500ft ascent.
Today I spent an hour and a half doing various speed work, intervals, on a combination of treadmill, spin bike, stairclimber... Think it's the first time I've ever had severe cramp outside of a race...
Few more steady/hard days this week, then two or three days rest before next Sunday's race...
More "This Week's" than "Today's" - First serious week of Joss training, 9,790 feet. Staring to re-discovery my old motivation in terms of both diet and "getting out".
Good work Ian
Nice head torcher last night. Parked at Blore near Ashbourne. Road to Ilam followed by footpaths over to Milldale with some nice climbs thrown in. Return via Dovedale and Thorpe Cloud.10 miles and stunning clear sky for once.
Not so good on the JNLC 'ascent' front, this week - 4,370 feet.
All due to the wife breaking her wrist whilst ceilidh dancing. I'm now on full domestic duties including school-runs with the grandchildren!
Should be a bit better this coming week - grandchildren on half term and I have a couple of big days planned.
Nice jog out from Mytholmroyd onto Midgley Moor yesterday lovely clear conditions and a joy to be out in them. 10 miles (ish).
I had almost forgotten the joys of running in the lashing rain with the temperature only just warm enough not to be snow. As a three-times-a-week runner, I have tended to avoid this sort of weather; but I have just had three weeks off with a calf strain followed by lurgy, and I really wanted to get out. Just a short one (27 minutes), but I'm so glad I went. I was even going at an almost-respectable speed on the homeward stretch with the wind at my back.
Due to complications with the wife's injury, only one of the big days came off this week; but something of an improvement ... 5,412 feet.
Well done Ian. Keep at it
Another little trip. Thurs did a circuit of 7 Howgill Nutalls just under 12 miles and about 4700'. Poor vis during final few miles. Friday poor conditions so 8 miles on road and lanes. Saturday Langsett to Margery Hill. The last you could barely call a run as was just cutting a trench through knee deep snow towards Cut Gate and called it a day just before MH summit.
Last couple of weeks for me have been the daily grind in the gym. After taking some much appreciated advice from a regular on this thread, I've made a few adjustments, and feeling all the stronger for them. My 'mid' run(40-50 mins) I've made a lot faster, in fact a struggle to complete. Today was sprints, 20 mins of 2-on-2-off, plus a 30 minute thrash on the stairclimber (2300ft).... Long run tomorrow of around 2 hours, then that's about me done with hard training before next week at Haworth.
Really thinking about the quality of my runs at the moment. Still everything being done at a gradient, seems to be paying off as feels normal now, and anything below about 1 in 15 feels like running downhill...!
No doubt I'll be bought crashing down to earth at Haworth next week though.
One of my standard routes, Beacon Hill and Windmill Hill, at a rather sub-standard pace. But the air was clear enough to see snow patches on The Roaches (or somewhere thereabouts) from Beacon Hill.
Just 50 miles north of here, roads are closed and the High Peak Marathon cancelled, but in Leicestershire I am suffering from Snow Deficit Disorder.
Today, just a smidge over 8 hours in the Howgills with my mate "Cookie" .... 8,350 feet of reps on Whitefell, The Calf, Bram Rigg Top, then down Bram Rigg and Seevy Rigg to Long Gill Beck Ford - x4; plus re-ascent on Bram Rigg to "make up the numbers". Felt the need for an 8,000+ feet day as part of JNLC training.
Good work Ian
recce'd the Anniversary Waltz, in arguably perfect running conditions...was speaking to a nice chap after we descended from Cat Bells down to the track (can't find the "was it you" topic)
looking forward to race day & hoping for identical weather
4 Bowlanders had a trot out over L1 of the JNLC, Pooley Bridge to Kirkstone - 16 miles / 4,000 feet in 4 hours 30 mins. The whole route was into a strong (and strengthening) S wind ..... hope it's a lot calmer on the big day.
A few small patches of slushy snow ..... nothing to write home about.
I've recently ramped up the miles and the ascent and it's started to pay off.
a good result at Burbage followed by two big hill days in Snowdonia reccieing a welsh 3000s
40 miles and just under 15,000ft for the week...and then I did Up the Nab Today
I think I have my mojo back...
...good stuff Ian
Up in the lakes this weekend. Since lunchtime today done Ambleside, red screes, middle dodd, little Hart crag, dove crag, Hart crag, Fairfield, St Sunday crag, birks, arison crag. Currently resting in Patterdale and off towards high street for some night action and a bivvy. Only done 14 miles and 1550m climb so far, but carrying a heavy bag with full kit for bad weather, cooking, bivvying.
heading back down towards Ambleside tomorrow then across onto the central fells and hopefully back o' skiddaw....
Since the start of the year my racing mileage has gone up considerably. My longest race up until xmas had been 19 miles (Stretton Skyline), but this year did Marsden-Edale (24), Haworth Hobble (33), Lakes 42 (42) and Welsh 1000m (21), amongst others. As a result, most of my training in between has been a case of avoiding injury and not going too hard, in order to regain some freshness in my legs.
I'll fully admit that at a few races (Wrekin, Up The Nab, Welsh 1000m), I was feeling far from fresh on the start lines.
But a good rest after my last race, and it's been great to get some 'proper' training under my belt again. Hopefully I've built a bit of an 'engine' to see me through the long races, and can now work on my speed on those classic long fell races which I love.....
It was also a real eye opener to get out of my comfort zone and do a couple of AS races, even if I did find the pace very punishing....
Training over the last 9 months has changed due to a job change. I have gone from a 6 to 8 miler at varying paces on a Mon, hard circuits on Tue, 8 to 11 miles on the Pembrokeshire coastal path on Wed and perhaps either a 4 to 6 miles with a 40lb bergen or a 6 to 8 mile run on a Thu. To my new job routine of .... no routine, pavement bashing around north London perhaps 3 runs a week of up to 7 miles and no elevation climbs. Its killing me to get up at 0530 for a run before work and finishing at 2000 (early) there is not time during the day or in the evening. Its killing me and I am probably at my lowest level of fitness in the last 7 years. I need to re-find my running mojo.
1 rep of Sacfell pike, from NT car park up Lingmell and followed the Scafell race route up and back to NT car park.
Cracking day to be on the hill��
Well done Trev. Keep it up