5 x 1 mile reps tonight.
My least favourite of the "fast" sessions, but my best performance at it.
For such a simple session it's surprisingly difficult to pace, and indeed, to complete well.
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5 x 1 mile reps tonight.
My least favourite of the "fast" sessions, but my best performance at it.
For such a simple session it's surprisingly difficult to pace, and indeed, to complete well.
2 miles on the road 360ft of ascent.
Nowt special but I'm getting out again.
Nice one Stagger, regular sessions are the way to go...
We did our first "off road" summer run of the year. 6 miles, the middle 2 miles were arrow-straight down a disused railway line and I simply couldn't keep pace with the leading group, however when we turned off onto the undulating farmland to the south-west of Coventry, to make our way back, I managed to slowly claw my way back, so was quite pleased with my effort.
I'm rather filled with dread at the news we will soon be moving our Tuesday night 'fast' sessions onto the track... cant wait to embarrass myself in front of the whole club, rather than just my own group...!!
Gentle cycle in to work this morning. ~8 miles after a big hill to start. Very pleasant along the canal after that. Last night was a run home from work - nice and slow with 3 hills in ~9 miles.
A tough hill session on the treadmill for me.
1 hour... 35 minutes of which were running and 25 were fast walking. Knocked out around 3200ft of climbing in the hour.
12 x 400 metre reps last night.
I was dreading this, far too fast paced for me, but I managed to keep on the tails of a faster group of runners for the first six, then managed to pick a few of them off in the second half. Really hurt though, and I could barely manage the warm down.
Definitely feeling the benefits of the faster hill work I've been doing, seems to be giving me a bit more staying power.
6 miles.... 2 steady, 2 effort, 2 steady....
Coming so soon after a long race at the weekend, took it quite easy.... But will be repeating this session on Tuesday so hoping to be at full power by then!
This week I've just been doing the odd 30-40mins on the cross trainer, and plenty of stretching. Legs are feeling pretty much recovered, but the mental strain of the race last weekend is still there, 9-10 hours sleep each night since Saturday and I'm still knackered. But I think this is probably more a result of getting sunstroke, coupled with a bit of dehydration (drank 5 litres during the race of 11 and a half hours, and still gasping for water at the end).
managed to do the Coledale Horseshoe Route yesterday, plus Hobcarton and Whiteseide, there and back. First run since December due to medial meniscus issues which seem to be clearing up a bit. Hope this is a sign that I can start upping the pace a bit soon!
Nice to have a weekend off racing after 20 races already this year! Managed to fit in a training run today which was Helm Crag, Gibson Knott and Tarn Crag from Grasmere. Only 65 Wainwrights to go!
Wjb after a quick run out over Glenridding Dodd last weekend I had a count up of the Wainwrights, and I've got 82 left to do. Unfortunately now they are more widespread and remote. Can't just go out the door at Ambleside and do a quick horseshoe and knock another 7 or 8 off. Need to spend some time in the more remote areas on the western side of the Lakes.Quote:
Originally Posted by wjb
6 miles, 2 steady, 2 hard, 2 steady.
Was a bit wary of pushing too hard after my long race, and wanting to not cause any damage before racing again this weekend. 13mins25 for the 2 hard miles. Although was only about 30-40 seconds behind people I'd consider as better runners than me, so I doubt I'd be able to go out and knock minutes off that, unless I went flat out race style.
100m hard, 100 recover, 200 hard, 100 recover, 300 hard, 100 recover, 400 hard.
x4
Decent little circuit. Although I'm obviously of modest ability, I'm starting to develop some confidence in that ability. Today I could sense the couple who were trying to stick with me were struggling, and I was confident in my ability to turn up the pace and drop them, safe in the knowledge that I could recover and go again.
Similar to the way in a fell race in which I slowly developed the confidence to turn the screw on a climb if I felt someone was hanging on to me (this also took a long time to develop, although they still usually come steaming back past me on the descents!)....
May give a local Parkrun a go in the next couple of weeks, see if my newfound confidence can translate into knocking a few seconds off my time...
Surprisingly good run..
Terrible week after a good month.. kid in hospital and operation but ran my old loop last night, 11.5 miles in 1:32 (1:26 is my PR), 1500ft ascent. Today 1:21, working hard but felt good. Way out of shape but consistent 60-70 mile weeks and harder efforts have built a base. Most importantly no injuries for a good 3-4 months.
I took the day off two days ago as I bruised my patella building a swing set on a hard floor.. Excited for the summer now.
Good to see you posting Iain. Hope your young 'un is okay
Quick stairclimber blast this morning, 2500ft in 35 mins, worked up a good sweat, followed by some sets of squats.
That'll be my last session before racing Sunday, 5 miles AS, hopefully I've picked up a little bit of pace, or at least the ability to push hard for the entire race.
After an horrendous start to the year for a variety of reasons I managed a decent 19 miler from Bentham up over Ingleborough and back. Not speedy and pretty tired coming off and jogging along the road home. Pretty pleased to just get out again though...lovely day!! Ingleborough was chocka with Three Peakers dropping off to Horton.
8 miles this evening, with the middle 4 miles being an off-road fartlek session. Felt a bit of stiffness coming in during the second half of the session, a hangover from Sunday's race no doubt, but a tough and worthwhile session overall.
It was interesting to see the others struggling a little with the one part of the circuit which was moderately downhill and rough (I suppose it would be similar to a rough upper valley track somewhere in the lakes, I.e a bit rutted and uneven).... I was pulling out a good 20 metres in this 150 metre section... Mind you I quickly lost it again in the following flat sections...!
6 x 600ish metre reps, including a short climb and a nice little downhill stretch. Suited me, especially as the flat section was into a hefty headwind. Turned it into more of a slog, and I was able to push away from those I am usually close to, and push hard with one of the faster guys.
Good little session. Might have a bash at the Parkrun on Saturday if I feel fresh, see if I can knock a few seconds off my best time.
Coventry Parkrun this morning, rather disappointed with 20-17..... Felt like I was running better than last time but was 30 seconds slower...
Spent the rest of the morning scraping the barrel for reasons behind it... I did take the first lap a little easy, hoping to speed up on the second lap, maybe left myself too much to do... Or perhaps just racing last weekend, a tough week of training, and my legs weren't as fresh as i thought...
Determined to get back next weekend and put it right...
5 x 1 mile reps.
Find this one very tough usually. Probably my best effort at it so far.
First two I took at a steady pace, then pushed the 3rd and 4th. Must admit I was hanging on during the final rep, but I made a good fist of the session and was progressing through the group right up to the finish.
A bit stiff this morning though, which after only 5 miles of effort, shows that I must have been working quite hard!
Cracking evening on blencathra tonight, halls fell up doddick down. Rediculously windy, holding on at times on the up, comical short run over to top of sharp edge for some photos with wind blowing us sideways off the path. All in all a nice trot out.
Hazy when I did leg 1 of the BG i came down Doddick fell and it was a good run. I did struggle to find an easy way down into the ridge initially, however it was dark and very icy so I was being over catious, perhaps it's a little easier in daylight.Quote:
Originally Posted by Hazy
12 x 300mtr reps tonight.
On an incline so half were slight uphill and half were downhill. Tough session, and certainly knew I'd had a good workout by the end...
1hr50 of effort in the gym, on the stairclimber and up the treadmill.... 5900ft... A tough session, but after all the pure running training I've been putting in, it was nice to get a few feet of climb under my belt, albeit artificial and in a gym.
So that's two reps sessions in one week, Travs! Even when I was racing regularly, I never managed ore than one lot of reps in a week. These days, my reps sessions are about as rare as Tindersticks going for a fortnight without a race; but I did manage one on Wednesday, 8 circuits of a rough field near my home, about 2 mins per circuit, so no more than 500 metres.
If you get fed up with your stairclimber, you're not too far from the mighty mountain of Nuneaton http://wikimapia.org/4198678/Mount-Judd#/photo/3010170 . Try some reps up and down that!
Yes two rep sessions this week. We usually do one rep/fast session, and one longer run, but mixed things up the last couple of weeks as there are a few shorter distance competitions coming up for the group.Quote:
Originally Posted by anthonykay
Mount Judd slag heap... Yes I know it, I think it may well be private property... It's the long, borderline runnable hills where I struggle, currently trying to raise that threshold point between running and having to walk, it's coming along slowly... Along with general pace on those flatter sections of races.
Hopefully at a race soon I'm going to see some results for my efforts in terms of improved times. Welsh 1000m being the next race which I've done previously. Although coming 7 days after Jura I might have to revise that thought!
Track session tonight...
3 x 200m, 2 x 400m, 1 x 800m, 1 x 1km, 1 x 800m, 2 x 400m, 3 x 200m....
True to form I got stronger as the session went on. Definitely showing some signs of progress. I'm now consistently ahead of the guys I was trying to keep up with 6 weeks ago, and now looking to try and latch onto the next group.
Whether this will translate into stronger performances on the fells remains to be seen.
6 miles tonight. The middle 2 miles being a timed effort. I took this quite steady, having raced hard at the weekend, and took 13:55 for the 2 miles.
Interesting that my steady effort tonight was only 30 seconds slower than last time I did this session, supposedly going hard on the effort the first time. Which either points to my general pace is improving... Or that I've not really got much of a higher gear when it comes to pace. It's probably a bit of both at the moment.
Quite happy with progress at the moment. Certainly running better on the flat, and my fell race last weekend was my best performance in percentage terms compared to the winning time. Had I not made a couple of simple route errors on Sunday, I'd have been looking at approx 10% improvement on my typical fell performance.
Next race to compare to last year will be Welsh 1000m in a few weeks so will be interesting to see what I've learnt in a year. Although coming 7 days after Jura I may well be on my limit...
Pleasant to go out running in the rain today, with some softness in the ground underfoot. With the recent weather I had almost forgotten what running in rain felt like!
Yes I made the mistake of wearing my waterproof top on Tuesday due to the rain, end result I was sweating buckets.
12 x 400m reps tonight. Progressive, so reps 5-8 faster than the first 4, and 9-12 faster again.
Really went well tonight, kept up with one of the faster guys, in fact I was well over 100 metres behind him with 4 to go, but I was really hitting them hard and pulled it all back. We both ended up doing an extra rep as we had lapped everybody else.
Interesting that while I would probably be unable to keep with him on a longer run, I am able to match some of the faster guys on the interval sessions. Perhaps my recovery is better.
It's been a while since we went out as a group on a longer run, i.e 7 miles plus, so will be interesting to see if I can get a bit closer to a few of the faster guys on one of those.
80 minute interval session this morning. 5 mins flat run, followed by 5 mins uphill either hard walking or running, x8
Quite a challenging session, certainly felt it by the end and was sweating buckets. About 2700ft of climb.
Will do a reasonably tough session of cross-training tomorrow, followed by a final club track session on Tuesday, and that will be about it before Jura next weekend and Welsh 1000m the following weekend.
Vague targets for the races are 5hrs for Jura (based on guesswork, possibly a little ambitious) and under 6hrs for Welsh 1000m (I was 6hrs29 last year in heatwave conditions).
Good effort Travs, puts my 2mile jog to shame.
Track session tonight.... 10 x 400m, 5 x 200m...
Tough session as it was very warm and sunny.
No idea really when it comes to track times or pacing (I generally pick someone who is ahead and try to keep on their shoulder!).... But tonight I was running the 400m reps in 86 seconds, except for the 9th one where I got a bit excited and was down to 81 secs.
Hardest part was the 5 mins recovery between the 400m and the 200m, could barely get myself moving at speed for the first 200 rep, would have been better off going straight through!
Attempt at short steep hill reps: 25-30 metres climbing, taking about 53 seconds. First time trying these in many years. Arrived at my traditional route in the Outwoods, to find three fallen trees lying across it. Was that going to stop me? No.
First four reps were OK; the worst bit was near the top, where the gradient eases off and I'm supposed to still be putting the effort in. Then fifth rep didn't feel any different, but was 5 seconds slower. I was finding it hard going anyway, so I gave up. Yes, I score about 1/10 for mental toughness.
I signed up at a local gym yesterday and just did a 30 min basic session.
10 min bike, 10 rowing and 10 stretching and sit ups.
Enjoyed it and got a sweat on.
Good work Trev!
Keep it up Stagger lad. Win, win getting out
Managed a 2mile hilly run this dinner time.
A little sore from yesterday.
Thanks again for the support fellas.
It does mean a lot ��
Gym again
10min bike
10min crosser
5min vertical steps
15min stretching
1 hour progressive run on the treadmill this morning, getting faster every 10 minutes. By 40 minutes I was pushing quite hard, and the final 5 minutes were a struggle to finish the session. Small gradient, 4%
One of the benefits of treadmill running for someone like me without a gps watch is can quite accurately work at variable speeds.