Printable View
Up to 112.5kg today for one set of 7. I think 120kg is well within range, and once there will try to work my way up to 150kgQuote:
Originally Posted by Travs
Not sure I'll reach my 158kg PB, from 11 years ago, but it's the sort of thing that plays on your mind as I was getting close to 3 x bodyweight.
I just can't lift in the real strength range on lower body and run 70 miles a week, and do hard club sessions.
Even when i lift high weight/low reps on upper body i find it draining combined with lots of running. i guess its the cumulative toll on the CNS.
It is possible to over train, (I'm not suggesting that you're doing it by the way), and it is certainly difficult to fit in all the training that you want to do - not just with the time restraints, but also with the limitations of your body. I was always told that some runners did their best work in training, and the risk is doing too much training, or too much of a certain type, causing this to happen to you.Quote:
Originally Posted by Travs
I never did upper body work with weights or any form of equipment. Outside of the sprint events, which I was the wrong body type for, adding upper body muscle is detrimental to your running speed so I never did it.
What I did do, however, was always do weight work before training or on days when I wasn't running. Doing 1 set of a low rep never fatigued me, or left any soreness or ill effects, even when I was squatting with over 2.8 x my bodyweight on the bar. As I've said previously, it did help my fell running considerably which I can say with some certainty as living in the wrong area, so to speak, I usually only ran on the fells when racing.
The hard thing is to find the most effective training for you, and this I would suggest is where considerable skill is required.
The Manchester Marathon, Covid and work commitments depleted the first RATRun of BST to 3 hardy souls. Hardy we had to be in an icy NE wind and snow flurries. From The Packhorse Inn at Crowdecote we crossed the River Dove into Staffordshire and up to Knowsley Hill before dropping down the other side to the River Manifold. North alongside the river to Longnor, along Top of T' Edge, down to Beggars Bridge and over the Dove back into Derbyshire.
On to Open Access land and very steeply up to the TP at High Wheeldon and on, again over OA land to Pilsbury Castle. A final mile or so of pasture land back to the Packhorse.
Once inside cheesy chips were washed down with, a little too cold, Lady of the Lake 4.2% from Glastonbury Ales. A very cold but enjoyable run on mainly firm ground. 8 miles, 1,410 feet in 1hr 24 min.
I think its fair to say that Llani is our authority on cheesy-chips.
I was supposed to be on a descending course on the Long Mynd tomorrow but its been called off due to the snow (being predominantly aimed at beginners, it didn't come as a shock).
Still heading over though, to repeat a training run which i did a few times between the first lockdown ending and races restarting.
Had a stormer today.
Went over to the Long Mynd to run a route on the middle section of the Stretton Skyline race, on the "far" side of the A49.
Starting at the A49, following the race route up Ragleth, up and over Caradoc and to the summit of Lawley, then reversing the route exactly, back over Caradoc and Ragleth.
I ran this route a couple of times in the period between the end of the first lockdown, and before races restarted. Being raring to go at that time, i posted a 2hr21 on my 2nd visit, which i thought was fairly nippy.
So would be interesting to see how today would compare.
From the off it was clear that i was moving well. I had no idea of my splits from last time so couldn't tell if i was moving quicker, but the percieved effort certainly felt easier, on everything from climbs, descents, and the long grinding section along the road/fields/that awful sloping path up to the foot of Caradoc.
Despite being temporarily misplaced for a couple of minutes coming off Ragelth in the trees, managed to get up to the turnaround point on Lawley in 1hr05, so well under half the total time of before, and with three of the 5 climbs out of the way.
No time to get complacent though as the ups on the way back are particularly grinding... the long drawn-out climb up Caradoc followed by a sharp finish, then the slog up through the streets and trees onto Ragelth.
As i neared the end it was clear i was chasing 2hrs05, and i threw everything at it, but had to settle for 2:06:30 at the finish... how vital those couple of minutes in the trees on the first descent were!!
12 miles, 4100ft. And very, very encouraging. I don't know whether it just all came good today, but i felt fresher than i have done at any race during the winter. And i've by no means had an easy week of training.
Whilst i wouldn't say i was quite in 100% race mode, i can't have been far off, as i realised once back to the car that i had not looked up at the view once!! The only time i'd even remotely stopped was on Caradoc summit on the return, to scoop up some snow into my cap to cool my head.
Been a while since i've had a stormer.
10 very easy miles across a couple of runs today. Also played football with the lads as well.
73.5 miles for the week.
Yesterday was really encouraging, just what i needed coming into some more regular fell racing.
Next weekend.... well the original plan was Llangollen Fell Race on the sunday, which is a long 18 mile slog, but was hoping to attack it and go for a pb. However there's a 50/50 chance i'm going to pulled into the team for the National Road Relay on saturday as well, which may make sunday even tougher.
Obviously it will be a rare honour indeed to run for the first team (and things must be bad if i'm being considered for selection), and unlikely i'll ever get another chance to run in the team at the National 12-stage. I'll just have to see what materialises next weekend and do my best.
Also entered a track 10000m in a couple of weeks time. Though have downgraded my ambitious steeplechase plans at the County Champs, and just going to run the flat 3000m instead. Didn't fancy clattering myself 7 days before the first English Champs Race at Tebay.
HiQuote:
Originally Posted by Travs
Could you share some info about the descending course?
Would be interested. Thanks!
Quote:
Originally Posted by Shropshire Lad
Hi Shropshire Lad...
It's organised and taught by Colin Lancaster, who used to be the Race Organiser for Callow, Mynd Dragon races.
Based from Little Stretton Village Hall, its couple of hours long, and i think includes 20-30 minutes discussion etc, then out onto the fell for some practical work.
Are you on facebook? I found the details off the Shropshire Fell Running facebook page.
It has now been rearranged to Sat 23rd April (although i notice he has added some more dates in May as well).
Otherwise you could email Colin for more details...
[email protected]
About 15 years ago I was running for a club that qualified for the National 12-stage relays. The rules were different then, and it went something along the lines of the top 25 clubs, rather than teams, at the Midland championships qualified. This meant that although Tipton 'B', Birchfield 'B', and probably Coventry Godiva 'B', finished ahead of us we got the last qualifying position. The rule was something of a 'leg-up' for smaller clubs, to prevent talent 'drifting' to the biggest clubs. It wasn't fair, and was changed, so we never qualified again.Quote:
Originally Posted by Travs
At the National's back then it was 4 long legs and 8 short, and as one of the fastest runners in the team I got the last of the long legs - leg 10 I seem to remember. It was a hot and sunny day, and waiting in the start pen I noted that our team was two legs behind the leaders, and one behind most of the other teams, with just four teams on the same leg.
Looking back I would say that was one of the hardest races I ever ran. The sheer pressure of not losing any places, and helping to keep our team from finishing last (success on both counts), meant I had to really flog myself. I recall I had difficulty walking to my car afterwards, I was that exhausted.
Best of luck if you do get called up for the first team, but if you do I think the Llangollen Fell Race PB is out of the question
It's quite similar now Marco.
I believe it is the top 25 "first" teams to finish in the regional champs. Plus any b,c,etc teams who have managed to finish in the top 25 positions on the day.
We were desperately short on the day of the Midlands champs, and i think we finished 18th rather than our "par" position of 5th/6th.
I'd imagine we'll be well outside the top 50 come the National if i'm being needed. I think we were just inside the top 30 at the last National before covid.
I have ran for the first team a few times before (i'm a good "squad" man!).
Once at the Midlands 12 stage when i took over in 6th and managed to keep my place thanks to having about a 3 minute head start over the 7th placed guy.
And once at the Midlands XC Relays when i ran the final leg... taking over narrowly in 2nd place i was certainly feeling the pressure, and couldn't do much as the cream of Midlands running bore down on me, eventually finishing 6th.
Actually i ran the final leg at the National XC Relays this winter just gone, can't remember the position but i lost 10 places i think!
Have been incredibly busy with work this week (finalising a tender for in the region of £15m). So due to long hours in the office i didn't manage to run at all on monday or tuesday.
Got out last night for 9 miles, and hopefully do similar tonight, and perhaps two shorter sessions tomorrow.
Am now running a short leg at the National 12-stage on saturday, in what sounds like an extremely depleted team. A look back through my results and i ran 19:17 a couple of years ago. Given my current form on the flat, and lack of structured build up to the race, i'd be reasonably satisfied keeping it under 20mins. Anything better than that will be a bonus.
Of more concern is how it is going to affect me on sunday for the Llangollen Fell race, which is runnable for its entire 17 miles, and a real slog to run hard. Have real designs on running a strong pb here, but saturday's antics mean i may have to temper my expectations a little.
I went for a short steady run along the Monsal Trail on Tuesday to ease tired legs but got carried away and did 10.1 miles in 1hr 20min.
Yesterday evening I did a steadier off road 5 miles, 650 feet in 49 mins with a pal in loop around Fernilee Reservoir.
Sometimes I think I should stick to some sort of structured plan to get the best results but then again I enjoy just running to how I feel at the time.
Its probably to late to teach an old dog new tricks!
Anyway, rest now until Ras y Moelwyn on Saturday.
Fantastic day at the National 12 Stage today.
For my own part, ran 19:57 for a short leg. About 40secs off my best time, but round about what i expected, having barely done any preparation for it.
I shouldn't be anywhere near the first team for the National, let alone comfortably making the team like i did today, but it seems a lot of teams struggled today.... We were hovering around 25th-35th in the early stages, but as we ran out of faster guys, i expect we will have dropped out of the top 50.
It was a thrilling race at the front end. We were clearly not the only team to have issues.... Hot favourites Leeds were nowhere to be seen in the early stages, but the inevitable charge came on the later legs and they pushed up to finish 5th. Birchfield came from nowhere up to 3rd or 4th, then nosedived to finish around 15th. Guildford looked like pulling off a shock as they were still around 6th at midway, but not even sure if they finished in the top 20.
Highgate and Bedford had been the most consistent teams, occupying 1st and 2nd since the very start... however in a thrilling finish, Tonbridge came from about a minute back towards the end of the penultimate leg, and took the win by about 10 seconds.
Top 6
1. Tonbridge
2. Highgate
3. Bedford
4. Bristol & West
5. Leeds City
6. Hercules Wimbledon
51 miles for the week.
All over the place. I guess i just have to be thankful i have a solid bank of miles to fall back on to get me through weeks (and weekends) like this.
Though i've managed to get the National 12 Stage on my CV, which i thought was something that would never happen.
Next week.... well i'll be amazed if i'm in a fit state to run hard at club night on tuesday. No race next weekend, but do have a track 10000m in 10 days time. Although chances of doing any specific training for that are slim to none. Next weekend i'll be concentrating on getting in a decent long road run, in continued preparation for the Y3P.
Having run at the National 12 Stage relays I think you will be well prepared for 10000m on the track. It's the same strategy, really; running as fast as you can maintain without blowing up. The difficult part is working out who you should let go, and who you can hang on to - especially if it splits up earlyQuote:
Originally Posted by Travs
Having looked at the entry list so far...
Four runners sub 33mins
Myself and one other around 38-39mins
One poor guy at 49mins
I think it may well split up quite early :D
Quote:
Originally Posted by Marco
Well that's the difficult part sorted out then, just leaves the easy part of actually running it :)Quote:
Originally Posted by Travs
Seriously though, it looks like three separate races on the same track, that happen to start at the same time. I don't envy the officials who have to work out who is on which lap towards the end of the race.
Club night last night was 12 x 400mtrs with 1 minute rests.
I was in no state to attempt the full session at full pace, so did alternate reps, leaving me a good 3-4mins between each one in which to do some drills. Started very slowly, and built up to about 80% of full effort for the last few.
A solid start to the week, 25+ miles already. Easy miles causing no problems at all, just learning that sometimes i just have to forego the intense work when tired.
Would have liked to do some hard sessions before next week's 10km track race... but one or two hard sessions aren't going to make that much of a difference, however getting to the start line with fresh legs definitely will!
I'm in 100% agreement with you on this. I Hope it goes well for youQuote:
Originally Posted by Travs
Last nights RATRun was from The Shady Oak at Fernilee. On a cool, still evening we crossed the road and set off downhill into the Goyt Valley. Over the river and up the other side to Windgather Rocks via Overton Hall Farm. Fantastic 360 views including Jodrell Bank to the SW and Kinder, bathed in golden evening sunlight, to the NE.
Along the ridge to Oldgate Nick then down into the, now mainly felled, forestry on Hoo Moor before returning to the River Goyt and back up to the Shady Oak.
Just over 6 miles and 1,240 feet in a steady 1hr 9 min.
Very underwhelming cheesy chips were washed down with Wainwright Golden Ale 4.1% which was far too cold.
Total for the week 81 miles (boosted by yesterday's 17.5 miles). Steady and unspectacular, churning out easy miles, but needed after last weekend.
This week... track 10,000m on wednesday night, which at least will be on relatively fresh, if not "track sharp" legs. Then next weekend downhill training on the Long Mynd.
Did the 10,000m last night.
As always with track races, there were a few nerves warming up and on the start line. There's just something about it.
Ran 39:38 in the end... i won't lie, that was a disappointment and i had been hoping to sneak under 39mins at the absolute least.
That said, although my legs were fairly fresh, i've done no speedwork or hard flat sessions for the best part of a month, due to recovering from races, then missing club sessions due to work, so perhaps it wasn't too much of a surprise... i felt like i could've continued for another 5 or 6km at same pace, but there just wasn't much speed in my legs.
Certainly not going to dwell or worry about it, i know i'm going fairly well on the fells when it counts, and last night was just thrown in as a "bit of fun".... although my next track race in about three weeks is a 3000m in the county champs and i will actually train for that, otherwise i'll get nowhere near a respectable time.
As expected, was a tough race mentally... stayed with another runner for the first 10 laps but in the next couple of km he pulled out 100mtrs on me... by the end he'd got half a lap on me. A very spread out race, the last place guy came in in around 46-47mins and i must've lapped him three times, and i was lapped by the winner three times, as he cruised to around 32mins.
The lap counter just seemed to be there to remind us how grim it all was... got to 10 laps to go and you think you're nearly there... not a chance!!
Hill reps in the Outwoods. Did all six of them in times between 2:33 and 2:37. So I'm fully recovered from the cold I had at the beginning of April, and I really need to do some races now. My original plan to do Longtown-Llanthony this Saturday was stymied by the fact that we have around 15 people coming for lunch on Sunday (although with no-fault divorces coming in, my wife wouldn't even need to tell the court that I had left her to do all the preparation alone on Saturday :p). But there are several possibilities for races in the following weekends.
It was good to read Ken West's piece in the Fellrunner magazine. He's still doing hill reps at the age of 75, so I've got a while to go.
Don't forget the brilliant Four Fans 9th July Anthony...
No, I can't do that, my sister is having her wedding anniversary celebration on that day. And I can't do the Mount Famine race because that's the day of my cousin's 80th birthday do.Quote:
Originally Posted by Travs
I really must get my hectic social life under control. Start by telling my relatives to look at the FRA and WFRA calendars before organising any celebrations.:p
Quote:
Originally Posted by Travs
Should make your 25hr track race in October interesting, maybe a little more mental Training on top of the physical training will be on the cards
All the best
Last nights RATRun was from the newly refurbished Queens Arms in Taddington. Only four of us set off on a bright sunny evening, but with a cold wind, over the A6, and across fields before dropping into High Dale and up the other side. A track took us down to Brushfield from where we followed the Cressbrook Crawl route down into Monsal Dale.
Back over the A6 at White Lodge before up Deep Dale to Over Wheal and the along the rutted Bare Jarnett Road to High Mere. back down into Taddington via High Well.
Just under 7 miles and 1,182 feet in 1hr 4min. A lovely run out.
Back in the Queens, which has been nicely refurbished but thankfully is still a proper village pub, cheesy chips were washed down with excellent Moonshine 4.3% from the Abbeydale Brewery.
Today's planned descending course/session was again postponed due to illness, but not to be deterred i went out on the Long Mynd on my own for a stiff training run.
Trying to keep with the theme of descending, i picked a route which packed in a lot of ascent/descent in a small area...
Up the Cardingmill Valley and a left turn onto the first climb of the Cardingmill Canter race, then following the first half of that route along the top. But rather than turning back down into the C.Mill Valley, continued straight over Burway Hill and descending down to the Townbrook Valley, and from there began the 1st climb on the Stretton Hills race.
From the top of Yearlet took the nasty "Callow descent" into Ashes, then straight back up Yearlet on the Long Mynd Valleys ascent.... this was a mentally tough part... descending off Yearlet in about 3mins, then basically having to turn round and spend 15mins climbing back up.
Then followed the final mile or so of the Long Mynd Valleys route back into C.Mill Valley.... seeing i was alright for time, then continued up the opening Long Mynd Valleys climb up to the Golf Course Fence... then yet another diversion over the final climb and descent on the Cardingill Canter route, back down into the valley and back to the start.
8 miles, four good climbs and descents, possibly 3500ft of climb, approx 1hr40.
A good morning out topped off with a bagful of Lamb Samosas in Church Stretton before the drive home.
This descending course seems to be going downhill fast, Travs ;)Quote:
Originally Posted by Travs
63 miles for the week. Bringing the average over the last 10 week block to... 63 miles.
Can't complain with that. Dropped off the 70 miie average but that was largely due to work being unexpectedly busy, and probably missing a week of training across the past month.
The next 10 week block sees the racing really kick off in earnest... Y3P next week, which i'll obviously run hard in, but not really a target race... then in May got the first champs race and the short race at Welsh 1000, both of which i've got high hopes for.... then in June the small matter of Ennerdale and the Snowdon Uphill race.
Can't wait...!
Club night.
3 x 1 mile, with 2 minute rests.
5:54
5:51
5:48
Its quite amazing how much your perception of performance varies in your own head... have not felt on form particularly on the flat lately, and felt a bit stiff and laboured last night.
Yet compare to last time i did this session, when i felt like i was "flying"...
5:51
5:48
5:46
Only 3 seconds a mile!!
Hopefully next time we do that session its not the weekend after a heavy race, and i can have a real go at putting some reps down sub 5:45
8 miles for the session, 12 for the day. Easy all the way now until Y3P on saturday.
Had a little run on the Howgills today in absolutely gorgeous weather. A pleasant breeze on top, but was most definitely vest weather, and i was sweating profusely at the end despite never really getting out of 3rd gear.
Left Sedbergh on the main path to The Calf, via the slopes of Winder and Arant Haw. On reaching the near end of the Calf plateau at Calders, branched off over open fell to Great Dummacks and on to the top of Cautley Crag. North along the top of the crag and descended to the top of Cautley Spout. Crossed the beck and began the 700ft trudge up the north east ridge of the Calf to the summit and rejoin the main path, then an easy jog all the way back down to Sedbergh.
8.5 miles, 3000ft, approx 1hr55.... a beautiful day and increased my love for the Howgills. Fantastic running territory.
Weather was very different today. Low visibility and very damp. Headed out for a loosener from Dent, taking the main track south out of the village and up onto the open fell.
When looking at the map earlier in the week, the vague intention had been to beeline for Great Coum summit, then out and back all the way along the ridge to Gragareth, about 10 miles in total.... on waking up this morning it was rapidly shortened to just going up to Great Coum.
In the event, i didn't have a map of this area, so was just going off vague memories from my online OS browsing last night, combined with compass and altimeter... my somewhat fatigued legs, the visibility, tussocky terrain and numerous walls made this trudge up the northern flanks of Great Coum quite a trial... based on my altimeter reading i got within about 1/4 mile of the summit before jacking it in and veering off north-east through yet more tussocks to the bridleway. From there it was a very slippery couple of miles back down into Dent.
5.5 miles, 1600ft, 1hrs20, and zero views.
Total for the week 79.5 miles
Next week... well got a club session tuesday, but given this weekend's undertakings, that won't be worth writing home about... have booked a track session next saturday. Building towards the track 3000mtrs in a couple of weeks... hopefully being in reasonable track shape, combined with my fell efforts recently, will see me on good form in 3 weeks time at Lower Borrowdale Skyline.
Club night.
6 x half mile reps. Was feeling quite good considering the weekend's efforts, but determined not to overstretch things, so limited myself to only three reps.
2:55
2:46
2:42
Those last two especially are a decent pace for me... last time i did a full half-mile session i did 7 reps all in the low 2:50's
Will do a proper session on the track on saturday morning, and hopefully get a better view of where i stand for the upcoming track race.
First run since my recent gastric problem. Buck Hill and the Outwoods, at a moderate pace. Nice to be rained on during a run, for a change; but it would have been nicer if the rain had started before my run started, so that I would have been dressed more suitably.
Track session this morning.... didn't go as planned.
Aim was to knock out 4 or 5 good km reps, hopefully under 3:30 pace.
After two reps around 3:40, i knew it just wasn't happening today... 3rd rep 3:46....
Went through the motions of a 4th rep, but pulled off the track 400mtrs in.
Its strange... on tuesday evening ran well at club session, albeit only 3 reps with significant rest in between... but as the week has gone on, found the fatigue from last weekend making its presence known a lot more.
Consign that one to the history books and stay easy until tuesday, and see what i can do.
A slow and easy 6.5 miles today, bought the week to an end at 68.5 miles.
Next week the plan had been a good midweek speed session followed by an all-out attack at the track 3000m next weekend.
However i'm still feeling the hangover of Y3P, and going to have to be careful not to overdo it if i want to be at peak for the champs race in a fortnight.... might have to temper my ambitions for a good track time next saturday... i'm not looking like pb form anyway. Will give it a go whatever, but if i don't go into it off an ideal week's training then so be it.
https://www.bbc.co.uk/sounds/play/m0016xq7 Eccentric exercises. An excuse for running downhill veeerrrryyyyyy slooooooooowwwwwlllllllyyyyyyyyy ;)