Oh never, what with me having a modest,subdued,humble,obedient and introverted personality.:)Quote:
Originally Posted by Llani Boy
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Oh never, what with me having a modest,subdued,humble,obedient and introverted personality.:)Quote:
Originally Posted by Llani Boy
Another Thursday run this evening with my pal who this time remembered to bring his headtorch. From the Grouse Inn, up through the waterlogged field and we hit the clag before getting onto the edge. Very slowly along to the TP at White Edge as the headtorch beams were just being reflected making it difficult to see ones feet placement on a very muddy and boulder strewn path.
We met one runner coming towards us who was walking with his headtorch in his hand at waist level trying to get under the clag.
Once we left the TP the path had fewer boulders so better progress was made to Swine Sty and then along a lovely trod to Bar Brook which we crossed near the stone circle. We then followed the wide grassy track alongside the brook up past the old dam and on to Barbrook Bridge on the Owler Bar/Foxhouse road. A 90 degree turn back up over White Edge Moor, past White Edge Lodge and back down to The Grouse.
6.8 miles, only 677ft but it felt like more, in 1hr 15min. Constant rain, clag and a cool northerly breeze.
Today's training was a chance to push myself a bit on a course I know well, to see how far off the pace I am and to spur me on to up my training.
The route goes up Shutlingsloe, down the back into Macc Forest, then back up and over Shutlingsloe on the return. Maybe 5 miles, but with lots of ascent.
Having pushed all the way, I went to stop my GPS at the end only to find it had run out of charge. Thankfully there were no walkers about to hear the screamed obscenity.
My training routine now involves daily watch charging!!
6 x 1km this morning, with 1min rest.
This was on a km street loop that i've only done once before, and it was incredibly foggy with visibility down to about 50 metres. So things started well as i shot off on the first rep and 30 seconds later found myself at a dead-end... must remember my map & compass next time.
Having found the correct street corner, i got on with the session...
3:30, 3:32, 3:32, 3:36, 3:36, 3:37
It was the first time since december that i've really squeezed the rest periods down, and i probably did start too hard, as the times would indicate.
I think the next week or two i'm going to work on some shorter reps... 400/800mtrs and really get the legs ticking over.
7.5 miles
Ran there twice a week minimum for several years - lots of paths/trails, and enough trees/bushes to make direction finding difficult - I can understand people getting lost as I did it myself several times.Quote:
Originally Posted by Marco
Quote:
Originally Posted by Marco
Yes, navigational disasters are not unique to fellrunning.
A few years ago in a cross-country fixture in Stoke, our top man went out for his warmup and got lost and missed the race.
I also managed to get lost on my first attempt at my hometown parkrun, whilst leading, when i missed a turn that wasn't marshalled...
15 miles across the city today. Had intended to do the outward leg on the canal, but the continuing maintenance works meant i was on and off it at various points. Followed by a testing final hour home into a severe headwind.
Very steady at consistent 8min/mile from the off, which was all i was going to be good for after yesterdays session.
Currently on 71 miles for the week, possible that i might do a couple of miles this evening on the treadmill.
Weight still below 80kg... in fact dropped another 0.1kg down to 79.8... But now reaching the level where i know it's difficult to push below without real commitment to diet.
Next week, hoping to do a couple of sessions with shorter reps...400/800mtrs. Hope to keep miles consistent, but will probably drop a little from 70 miles as got a long day out to Cumbria midweek, losing at least one decent run, if not a full day. Although having not had a single rest day since November, it might be welcome relief!
After a full rest day yesterday, my first since at least the start of December, i was raring to go today.
Was really looking forward to a hard rep session on the roads, so it was a bit of a disappointment (but not surprising) to see the roads covered in frozen snow and ice.
So it was on to the treadmill for 12 x 400 on/off reps. Ran them very hard and honest, and was a good workout, but hopefully get to repeat a similar session on the roads later in the week.
9 miles.
400mtr reps this morning... was aiming for speed over quantity, and set out to do as many as i could before the times dropped off (which i expected would be somewhere around 6-8reps). Also using a decent rest period... walk/jog the 400mtrs back to the start, which was taking about 3mins.
Usually my 400mtr pace would be in the 78-82sec range, depending on duration of session, rest period, etc.
After opening with 78secs, i was straight down to 76, 76, 76, 76. Number six was 77 so almost time to call it a day, but a big final effort produced 75secs for the 7th and final rep.
A useful and informative session, whilst admittedly not pushing the limits of endurance. 8 miles in total.
I know of Cannock & Stafford... i think they got promoted up to our league in the XC in the last couple of years, but didn't stay up for long... its such a tough league that very few teams manage to get up and stay up.Quote:
Originally Posted by Marco
Yes we would do 12-16 in a normal club session, and in a solo session i might do 18-20, depending on my aims.
I'm not sure if my memory is playing tricks with me (it's a long time ago), but on the rare occasions that I turned up at a Charnwood AC track session I think I was doing 12 x 400m in 72-74secs; although of course it's easier to keep up a good pace when there's eight to ten other runners of similar standard to work with. As for 65secs, that's bonkers!
72-74 is very decent...Quote:
Originally Posted by anthonykay
I don't know if you ever did any road races, but i'd estimate that the guys in my group at that speed are probably under 17mins for 5km.
I never did road races, but I have done some multi-terrain races which included road. The one that sticks in my memory is the Mill Lum 6 in 1986. It's a 6-mile race on farm tracks, road and grass at the edge of a golf course, quite hilly (with a nasty stretch of steep downhill on the road), at Kinghorn in Fife.Quote:
Originally Posted by Travs
I did 35m20s, but I remember being particularly pleased that I was only 2m40s down on the winner, Terry Mitchell, who was a Scottish international cross-country and road runner.
Yes that sounds pretty impressive. Roughly equivalent to 36:30 for 10km... but hilly off-road.
I'm always amused when results are published for the cross country, where the courses are often well short, or indeed long... and i'm sometimes credited with 36mins for "10km".... i couldn't do that on a flat road course, never mind over Warley Woods in January!!
16 miles today at 7:30/mile pace.
Brings the weekly total to 76.5 miles. Which is my biggest week for a few months, interestingly it's also the only week for ages in which i've taken a full rest day.
Weight bang on 80kg.
I must admit this week has been the first one where i've really felt it a mental struggle to keep pushing through the lockdown... not so much in getting out every day, but more finding the will to go out and run my hard sessions when even at the most optimistic of guesses we're probably a couple of months away from getting any kind of races in.
And the great progress made this week towards moving north, rather than fuel me with enthusiasm for current training, seems to be making the thought of a couple more months hacking round the streets and estates of Coventry even more of a grim prospect!!
That's an impressive mileage Travs. These high mileage weeks will stand you in good stead for later in the season.
If you're struggling with motivation, try mixing it up a bit. Go somewhere new. Run a route the other way to how you do normally. Try a different fartlek timing - anything to give you a sense of novelty.
Well run!Quote:
Originally Posted by Travs
Lots to look forward to - all being well, living and running in the Lakes; and of course vaccinations for all who need them and a return towards normal life.
My weekly totals: 66.4 miles, and 22,400 feet of up. Slow, but enjoyable.
That is some climbing MikeT.... since i stopped religiously measuring my ascent, instead recording mileage and weight, i'm estimating around 7500-8500ft per week.
I will be interested to see how my mileage compares once settled in the Lakes. I'd not be too surprised to see it return back to 50-60 miles once i start doing a lot more on-fell training, not to mention racing again.
You're probably best measuring time running, instead of mileage - for that reason. I remember being surprised when I heard a member of my old club was tracking their training in that way, but the more I thought about it, the more it made sense.Quote:
Originally Posted by Travs
This also has the advantage that when I take 42 minutes running a route that I used to do in 35 minutes, I can say that I have upped my training by 20%. :)Quote:
Originally Posted by noel
This morning’s HIIT session with Adam Thwaites:
9 different exercises - 45 seconds work, 15 seconds recovery - three times. Every 3 exercises 30 seconds of squat jumps, again with 15 seconds recovery. One of the 9 exercises was Burpees; another was jumps for length. Total jumps about 280. Only 60 press ups today.
These are great sessions, and only £4 each.
I've managed two slow 6k runs so far this week, but without any grief from my calf. First time since early December. I really hate being injured.
I picked up a blister on top of my toe on sunday's long run... guess i didn't quite have my sock on properly... it's not painful but continuing to run early part of the week and it just won't heal up... so a bit of enforced rest means i've only done 14 miles this week so far. Will be surprised if i top 40 miles this week.
Hill reps in the Outwoods. On the three previous occasions that I have used this path, the fastest rep has been 2m41s; so I don't know how I suddenly produced a 2m37s on the first rep today, given how sluggish my steady runs have been in recent weeks. Maybe to do with the warmer conditions? The next four reps were all between 2m43s and 2m45s, although the last was 2m48s, but still a good session.
Lots of people out walking in the woods, but fortunately none of their dogs took any interest in what I was doing.
A very enjoyable headtorch run up to Shining Tor with a pal this evening. We set off from Erwood reservoir and went up the ridge above Shooters Clough. Although it was a cold and windy evening I had to stop half way up to remove a layer as on the lee side I was overheating. However as soon as we reached the main ridge it was back on sharpish as it was blowing a hoolie with intermittent rain.
We took it gently along the paved section over Cats Tor and on to Pym Chair. The original plan was to go on to Windgather Rocks and down to Fernilee but my pals back was giving him jip so we returned to Erwood via The Street.
A total of 6.5 miles and 1,146 feet in 1hr 6 min. No one else seen other than a cyclist crossing the dam wall on his bike, who turned out to be a friend of mine out for a spin!
15 miles today, bought the total up to a slimline 40.5 miles for the week. No hard sessions either. No issues other than a simple blister which is taking time to stop being sore.
But plus points are knocking out 50+ miles on the bike, and managing to keep weight in check over this "mini crisis" with only a slight variation up to 80.3kg (i find that when usual routine goes out of the window, be it injury, illness, or anything that stops usual training routine, then the diet usually follows quickly out of the window).
Next week... well i'm not convinced the blister is completely trouble-free yet, so will definitely be a steady day at least tomorrow, but hopefully get back up towards 70 miles, along with one or two hard sessions.
Also, hopefully tomorrow's announcement may see some timeline of when we might return to group training, and maybe even some distant light at the end of the tunnel with regards to racing.
My longest run for a few months today, over the fields to Magpie Mine, across to Monyash, back up to, and down Deep Dale then over to Sheldon, Magpie Mine again and the reverse route home. All but half a mile was off road on lovely softish ground.
10 miles and 1'086 feet in 1hr 29mins. I was pleased with the pace considering that there were over 60 stiles/gates, which were slippery in the light rain, to negotiate!
Weekly mileage up to 25 miles and I'd like to keep it there for a month and see how we go.
I had an attack of Spring fever today.
In recent weeks my frequency of runs has been averaging around once every 4 days, but the bright skies and warmth this morning made me decide to go for a run just 2 days after Sunday's run up Beacon Hill. I did one of my shorter routes to the Outwoods. Coming back on the footpath across the fields I had the wind at my back but had no energy to take advantage of it.
6 x 800mtr reps in the park this morning. With it being my first hard session in well over a week, and the strong swirling wind, i wasn't particularly looking for world-beating times, but they were decent enough in the circumstances...
2:56 (after having to go back to retrieve my hat which flew off in the wind), 2:45, 2:44, 2:46, 2:44, 2:45
7 miles in total. Again considering a bash at a 1 mile time-trial at the weekend if i feel fresh enough and the weather conditions are kind.
Managed back to back something like normal training runs on Tuesday and Wednesday with no complaints from the dodgy calf. Day off today and then hopefully another two decent runs Friday and Saturday. Need to balance the desire to get back to full training with not doing too much too soon. Don't think I've lost too much fitness since December, but suspect the muscles/joints might have a bit of catching up to do.
A lovely moonlit run tonight with my pal. From Crowdicote, over the Dove and after a few boggy fields a nice uphill traverse which took us below Upper Whittle and above Under Whittle to the Sheen Road. A couple of hundred yards of tarmac before steeply back down to the Dove and Pilsbury Castle. Uphill again to Pilsbury Lodge.
Headtorches were switched on here as the next mile and a half was on OA land, mainly following a faint path and a few tussocky/rocky sheep trods. We popped out on the road above Crowdicote, crossed it, and followed the sheep trod/path up to the TP on High Wheeldon. Down the other side to Alderly Cliff and back through fields to Crowdicote.
Just over 7 miles and 1,300 feet in 1hr 18min. No one else seen.
Buck Hill and the Outwoods: about 4 minutes faster than my last few runs on that route; which means only 2 minutes slower than I was doing last Summer. So fairly reassuring.
Did a mile flat out time-trial this morning.
5:21
Previous best was 5:22.9 which was in a proper track race. Given todays effort on the road with no proper race conditions, i'm fairly satisfied.
Once again, whilst at the time i was wishing i'd never even started, i felt fully recovered within two minutes and was beating myself up for not putting more effort in.
A lovely still and sunny morning, for a 15 mile road run. Headed east, then into Coventry from the north-east, all the way into the city centre, then headed north back to home.
7:20/mile pace, which was plenty enough after yesterdays hard effort.
Weekly total of 78 miles, and brings another 10 weeks to a close, with a weekly average of 69 miles, which is a definite increase, having been hovering around the 60mpw mark for the past year.
It has been a struggle mentally the past few weeks to keep focused, with the seemingly endless lockdown and no news to speak of... but it's been overall a positive couple of months, with 20secs knocked off my 5km pb, and a couple of seconds taken off my mile pb.
The next 10 weeks will hopefully be a positive change for everyone, with the recent announcements. Personally, i'm raring to go when the races start. Possibly one or two track races in April if i can squeeze them in. And of course club training. But more of a focus for me is that by the time the next 10 weeks are up, i will have hopefully moved to the Lake District, and restarted racing on the fells.
Fingers crossed.
A lovely evening sunset for todays run which was, after yesterdays bike ride, a heavy legged flattish affair along the Pennine Bridleway and High Peak Trail.
10 miles and 461 feet in 1hr 19 mins. Weekly goal of 25 miles reached. Quicker than it felt! Only one person seen, a chap taking photographs of the setting sun over Axe Edge.
Tonight's headtorch run with a pal was from Heathcote along bridleways and then up Wolfscote Hill. Down to Whim Brewery and the River Dove and then downstream to its junction with Biggin Dale. A month ago this path was knee deep in water but tonight only ankle deep, despite the dry spell. The water table is still high.
A wet and slippery underfoot nearly 2 mile gentle ascent of Biggin Dale with a couple of nice grassy sections. Left at the road and tarmac back to Heathcote.
A cold but dry evening for the 7 miles, 785 feet in 1hr 5 min. Not a soul seen.
After taking a rare complete rest day yesterday, it was back to work this morning...
6 x 1 mile, with 400mtrs easy rest between.
Did this on the treadmill today, (inspired by a podcast from a clubmate who has been in a similar boat to me... working from home, increased mileage a lot over the lockdown, and quite a lot of treadmill work... but he has seen some really impressive improvements... although he was way above my level anyway)
So times are not really relevant. But 10 miles all-in.
Another tough one on the treadmill this morning. 6 miles all uphill 15% gradient.
Put in numerous reps of between 3-5mins, and finished the 6 miles in about 1hr08
Can certainly go a lot harder, have done same session in under 1hr03 when really going for it, but still a good session. Estimated climb approx 4000ft.
Weight continuing to go well since i started tracking it regularly, my second consecutive week sitting comfortably below 80kg (was 79.5kg this morning).
13 miles/800ft cross-country this morning, and a gentle 3.5 miles this evening. Brings weekly total to 68 miles, which is fairly pleasing given i had one complete rest day.
Next week, hoping to do a longer hard session midweek, perhaps 10-15km at under 20min/5km pace.
Possibility of both 1500mtrs and Steeplechase track races next month, subject to races going ahead and my own logistics around moving house. Would be looking to get some change out of 5mins for the 1500 and an ambitious target of 12mins for the SC.
Perfect running weather for todays solitary outing. A foray into the easterly Staffordshire Moorlands. Starting at The Butchers Arms at Reaps Moor over marshy fields to, and then up Blake Brook to Lower Fleetgreen before up through OA land to the first TP at Merryton Low. I lost the path/trod which resulted in around 300yds of knee deep energy sapping heather and tussock bashing.
Down from the TP and over fields and through a number of farms including Lower Green Farm where a short ascent led to the second TP at Hill House. Steeply down the other side to the hamlet of Elkstone and then another series of marshy fields and tracks up to the third TP of Revidge. Downhill again, the last half mile being tarmac, back to The Butchers Arms.
A nice circuit over varied terrain in beautiful countryside and 3 TP's. All the route is on PROW many of which are not visible on the ground due to lack of footfall.
A total of 9 miles, 1,400 feet in 1hr 33min