Today's Training

Yes Travs but expected to be a little higher!

Those of us who did the "short" 12mile Sheeptracks Race as opposed to the "long" 17 mile version seem to have had the rough end of the stick in the points calculations.

The first three in the short, all M60 and within 3 mins of each other, I was third, have had around 1hr 40min added to our times in the round up. That is 100 minutes which I think is a bit harsh as my average race speed was 10.53 minute mile. The round up has suggested that those extra 5 miles would have been at an average of a 20 minute mile.

This has put us down to 54th, 57th and 59th in the results thereby losing us points. I agree that I would have been a bit slower had I done the longer race, but not by that much!

Anyway, it is what it is and it is my own fault for being a lightweight and opting for the "short".

I do appreciate that it must be difficult for organisers to work it out to be fair to everyone so perhaps the options were a bad idea in the first place, especially when Championship points are at stake.

The Corndon Classic is on my radar too so hopefully we will be able to say hello Travs, with a firm handshake. I don't do hugs :D :rolleyes:

I'm back - not sure how long it will last :D
Spent most of the last year doing 2 short midweek runs and walking at the weekend. The walks can be anything from 2 - 5 hours when we head off in our motorhome for the weekend.

Today's was 3 1/4 miles around Witton at around 9:20 pace, which is about par. I've been lucky lately. I tend to run early, before 7:00am, and I've had some marvellous mornings.

Planning my first race for a while next Thursday at Tockholes, just to finish, and just to run in a group which I miss to be honest.
It's nice to run alone, but having that company and banter a race brings, catching up with old mates etc. is something I miss.

Good to see the stalwarts keeping the thread going :)

Llani i hope i haven't given out the impression on here that i go round hugging forumites when i see them at races!!

Beacon Hill, Broombriggs and Windmill Hill. Used the horse track (rather than the footpath) coming down Broombriggs, since that's the way next Wednesday's race goes: https://forum.fellrunner.org.uk/show...light=windmill

Tonight's RATRun was from The Cock and Pullet in Sheldon. Big black threatening clouds to the east as we set off west across fields towards, and into, Deep Dale and up the other side to Taddington. Across the A6 to Brushfield, via the delightful High Dale, and then steeply down to the River Wye at White Lodge. Back across the A6 and up to Sheldon through the woods up the very steep loose bank, which will be enjoyed by all who turn up for the Sheldon Fell Race in 3 weeks time.

Just over 7 miles and 1,200 feet in 1hr 14 mins. As we arrived at the Cock and Pullet it started to rain and after a quick change, using a tree as an umbrella, once inside un-cheesy chips were washed down with Farmers Blonde 4% from The Bradfield Brewery.

After not feeling recovered enough to do any club sessions this week, i felt sufficiently fresh to attempt a parkrun this morning, so went over to Warwick Racecourse.

18:59 in windy conditions.

To be honest i was hoping for a little better, but it was my fastest time at Warwick by nearly 30secs, and indeed my fastest parkrun anywhere for nearly a year.... so heading in the right direction.

Good time that travs.

Well done Travs. Feel like I'd benefit from the odd Parkrun but fell races or hilly training runs are always more tempting.

Thank you both. To be honest i feel like i'm capable of a lot better. I ran 10:35 recently for 3km on the track, which is well under 18min pace for 5km.... whilst i couldn't hold that pace for a full 5km i'd like to think i can be a lot nearer to 18mins.

Although clearly i'm not going to get near that on a parkrun course... vague plan forming to book a track session in a couple of weeks and have a proper go at it.

I'd certainly recommend flat sessions/races Dan... i know when i'm in decent nick on the track, its usually reflected in my fell races.

13 miles today (a quality 9 and an easy 4) rounded off the week with 76.5 miles.

That's another 10 weeks block over, with an average of pretty much bang on 70 miles per week (was 703 miles across the 10 weeks to be precise). Average just under 68mpw for the year so far.

The next 10 weeks pretty much contain the remaining key races of the year for me... Four Fans next weekend where i always look for a result... Two champs races, where (in contrast to the previous champs race) i feel i'm in a position to pick up some champs points if i run well... and taking me up to the Stretton Skyline in September, which is my other primary objective of the year, to run sub 3hrs.

First club night for a couple of weeks, and a warm one on the grass.

5 x 2 minute reps with 3mins recovery. But in each rep was a random 15 second sprint.

Knocked the first 4 reps off very consistently at a shade under 5:30/mile pace, which is decent for me on grass. Just dropped a couple of seconds on the very final rep as the pace (and especially the unpredictable 15sec bursts) caught up on me.

Really like the organisation of this group.... we know our session for thursday already... some are doing 5 x 400mtrs, 5 x 60mtrs.... those who are racing track at the weekend are doing a 1km time-trial followed by 3 x 150mtrs... i'm strictly instructed to run easy until saturday due to having a 2hr+ fell race.

9.5 miles for the session, 13.5 miles for the day.

The intention today was a very steady 5-6 miles whilst out spectating a local 10km race (GazB might be familiar with the Northbrook 10km in Coventry)

A bit of a mix-up regarding start times meant i ended up on the course way too early and ended up running round more than half the course in the meantime.... total run 9.5 miles in the end.

74.5 miles for the week.

Next week... running the 2km steeplechase in the track league next sunday, but will hopefully train right through with two club sessions... i'm only racing to ensure the club gain points in our promotion chase, and will be just aiming to get round without disaster... rather than tapering down and going for a flat out race, as i would if i was doing the 1500 or 5000.

Next proper outing is the champs race at Old Crown Round in a fortnight.

Club night in the heat and humidity.

We were very low on numbers due to some guys having raced hard at a local 10km at the weekend, and a chunk of the group racing at the BMC meeting in Loughborough tonight.... just the three of us took to the grass.

I was still a bit heavy-legged from saturday, but put up an adequate showing over...

3mins
2 x 2mins
3 x 1 mins
5 x 60mtrs
all with 2mins rests

The first few reps taken at around 5:40/mile pace, and on th minute reps managed to lift to 5:30/min pace.

9.5 miles for the session and 14.5 miles total for the day.

Still don't know what events i'm running at the weekend yet... best case, just the 2km steeplechase... worst case steeplechase, 1500mtrs & 5000mtrs.

But whatever happens, intention is to train through, with another speed session on the track tomorrow night.

Track session last night.

5 x 200mtrs (34, 34, 32, 32, 31)
1 x 500mtrs (92)
5 x 200mtrs (32, 32, 33, 33, 32)

Obviously the aim of the session was to run the 200s hard, put in a good 500 in the middle, and still be able to maintain pace to the end of the session. Think i managed this pretty well, although i was certainly suffering... interesting that i found myself significantly further up the group in the 2nd half, as a number of people went way too enthusiastically at the start and couldn't hold it.

6.5 miles for the session, 10.5 miles for the day.

Sunday's races have now taken shape... 2km steeplechase at 2pm followed by 5000mtrs at 4:30...

I've been wanting to have a proper go at a track 5km for ages as felt i could challenge for a pb. However (getting my excuses in early) i didn't anticipate doing it in the middle of a busy fellrace schedule on non-fresh legs, in hot conditions, and shortly after a tough steeplechase... but we'll have a go and try to keep it respectable.

Midland Track League today... we are (were) currently top of Div2 and looking good for promotion, but a very congested fixture-list for higher-level track athletes over the past week(end) meant a depleted squad headed to Telford for the bread-and-butter of league commitments.

First up for me was 2km steeplechase. I managed to run a good 25secs quicker than my last outing, crossing the line in 7:57, but there were a number of nervy moments... i'd made an absolute hash of jumping the barrier in the warmup and it had put some fresh doubt in my mind, and whilst i still cleared all hurdles, it was a close ran thing.

I think i'll call time on my steeplechase career today, and let some other clubmates step up and have a go.

A couple of hours later was the 3000mtrs... temp was around 33deg and the novelty of there being a water station for a 7.5 lap race.... personally i thought the effort of going out to the outer lanes was not worth the brief respite of a tiny bit of water on such a short race... 11:20 here for me.... had absolutely no expectations, just wanted to get round without feeling too bad.... but it was certainly slow, having ran 45secs quicker just four weeks ago.

Weekly total 66 miles.

Next week... assuming i've recovered from today i'll try and do another undoubtedly hot club session on tuesday... then take it easy ready for the Old Crown Round on saturday.

Club night didn't happen last night. We were instructed to do our run either early or late to avoid worst of heat. I elected to take an extra good nights sleep/recovery and do a session this morning instead, as was still feeling a little sore from my weekend exploits.

Also did the session on the treadmill instead, to lessen the impact on my legs with only 3 days until the Old Crown Round.

5 x 5mins hard/5mins easy. A good sweat-out, was incredibly humid and felt very warm pacing it out in the garage.

7.5 miles total.

For a change today i went over to the coast at Silloth for a very bracing run on the beach... the plan had been to include a refreshing dip in the sea, however the size and quantity of jellyfish which had washed up put me off, so i stayed on dry land.

76.5 miles for the week.

Something didn't go right yesterday. Whether it was a tough race too far, or should i have not tried to squeeze in that session on wednesday, i don't know...

i'm more of the opinion today that it was a fuelling issue... it didn't feel like the general fatigue from training/racing... it was the completely empty/dizzy feeling which coupled with being 3000ft up in the rain and wind in a vest, had initially made me think it was a cold issue and to start protecting myself against any possible hypothermia... perhaps fuelling myself during longer races is something i now need to give more thought to, rather than bunging in a slab of Kendal Mint Cake and hoping for the best.

Next week.... well i'm looking at the next three weeks now... Bradwell Champs Race in 3 weeks time... the week before Bradwell i'm planning to tune up with Corndon Classic, and a midweek 1500mtr race... so that leaves me a fortnight in which to recover from this weekend and get moving on some short sessions again... certainly there'll be no hard running until at least thursday of this week, if not next weekend.

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Originally Posted by Travs

For a change today i went over to the coast at Silloth for a very bracing run on the beach... the plan had been to include a refreshing dip in the sea, however the size and quantity of jellyfish which had washed up put me off, so i stayed on dry land.

76.5 miles for the week.

Something didn't go right yesterday. Whether it was a tough race too far, or should i have not tried to squeeze in that session on wednesday, i don't know...

i'm more of the opinion today that it was a fuelling issue... it didn't feel like the general fatigue from training/racing... it was the completely empty/dizzy feeling which coupled with being 3000ft up in the rain and wind in a vest, had initially made me think it was a cold issue and to start protecting myself against any possible hypothermia... perhaps fuelling myself during longer races is something i now need to give more thought to, rather than bunging in a slab of Kendal Mint Cake and hoping for the best.

Next week.... well i'm looking at the next three weeks now... Bradwell Champs Race in 3 weeks time... the week before Bradwell i'm planning to tune up with Corndon Classic, and a midweek 1500mtr race... so that leaves me a fortnight in which to recover from this weekend and get moving on some short sessions again... certainly there'll be no hard running until at least thursday of this week, if not next weekend.

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Proper carbo-loading before long events does seem to have gone out of fashion - or - at least - it is barely mentioned. A low fuel level combined with a low temperature is not a good combination - a low fuel level by itself usually responds at least transiently to that quick slab of mint cake, but when combined with a low temperature it may not. It is of course difficult to work out what is going on during a hilly event - one minute too hot, the next minute too cold, one minute steeply uphill, the next minute downhill. It makes it tricky to train for.

I see from his race report that Ben Abdelnoor is also taking a real interest in his carbohydrate intake in long events:

"Over the past few months I've been working on my race nutrition, having realised I'm not taking on enough carbohydrates in long races."

First run for 2 weeks following Covid and Toothache/Abscess. Five steady flat miles on the High Peak Trail at 8.30 minute mile pace. Felt good but don't think I'll be ready for Brecon Beacons on Saturday so it'll be Gun Hill, a week Wednesday, and Corndon 3 Peaks Classic the following Sunday.

Quote:

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Originally Posted by Llani Boy

First run for 2 weeks following Covid and Toothache/Abscess. Five steady flat miles on the High Peak Trail at 8.30 minute mile pace. Felt good but don't think I'll be ready for Brecon Beacons on Saturday so it'll be Gun Hill, a week Wednesday, and Corndon 3 Peaks Classic the following Sunday.

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See you at Corndon Llani.

Its 6 years since the race was last held, and i only have vague memories of it. I don't recall it being overly technical, i think its straight into the main climb from the start line.

Very close yesterday evening for a steady run on tarmac. For reasons that I can't recall I've entered a road marathon in October so I thought I'd better start getting used to the black stuff.

Its going to be an expensive business as I'll need some new bouncy shoes.

Anyway 5 miles, 400feet in 42 mins.

Quote:

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Originally Posted by Llani Boy

For reasons that I can't recall I've entered a road marathon in October so I thought I'd better start getting used to the black stuff.

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Gee!

How long since you did one?

Great stuff. Always interesting to see people giving it a shot at other disciplines.

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Originally Posted by Graham Breeze

Gee!

How long since you did one?

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Never done one Graham.

Good effort Llani. I've done a few including The Snowdon one - Lovely views.
Doing the Vyrnwy Half Marathon in September, as I've always fancied it and lovely scenery.
Which Marathon are you doing?

York. I am told it is a nice route around the city, with plenty of interesting things to see and no long straights!

Quote:

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Originally Posted by Llani Boy

Never done one Graham.

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In that case - jolly good.

In my 40s I did one to prove to myself that I could, then decided to achieve a sub-3 hours, did London along the way and stopped road running when I did a 2.55 saying "never again!"

Quote:

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Originally Posted by Graham Breeze

In that case - jolly good.

In my 40s I did one to prove to myself that I could, then decided to achieve a sub-3 hours, did London along the way and stopped road running when I did a 2.55 saying "never again!"

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I've already decided it'll be "never again" before I've even done it!

Tonight's RATRun was from the Bulls Head in Monyash. Only 3 of us on a warm, close and windless evening set off up Derby Lane and then on to Arbour Low, a Bronze Age Henge.

Back down to the end of Derby Lane and across a series of fields to Fern Dale and then the top of Lathkill Dale. A quick loop around a wildflower meadow, which has a mowed meandering path around it and signs informing us of different flowers to be seen, then back into Lathkill Dale and up the road to the Bull's Head.

It was really busy inside, but we found some room to consume our cheesy chips which were washed down with Timothy Taylor Landlord 4.3% and Great Ridge 4.5% from Peak Ales.

A lovely run of 7 miles, 611 feet in 1hr 1 min.

Quote:

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Originally Posted by Llani Boy

York. I am told it is a nice route around the city, with plenty of interesting things to see and no long straights!

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...er...and as flat as a pancake so a PB for sure.:D

A trip over to Alderley Edge this afternoon. Having battled my way down London Road, past lots of fancy cars and a large amount of orange mutton, dressed as lamb, I arrived at No 5 and my destination, Running Bear.

Having had it recommended, I wasn't disappointed. A great little shop with very helpful and knowledgeable staff.

New shoes for road running was the brief and I had Brooks in mind, as their Cascadia was my go to all rounder before Scott came along. The usual gait analysis didn't tell me anything that I did not already know and after a few goes on the treadmill New Balance 1080V12's and Brooks Adrenaline GTS22 were the front runners.

Both felt very comfortable, with the New Balance edging it in the cushioning. However I worked out that by the time my marathon comes around I will have done 4-5 hundred miles in them and there might not be much cushioning left so after a bit of ummming and ahhhing decided to buy both.

My thinking for this extravagance was that if I alternate them, then come race day I will choose the one I feel will be best for the job. And it is my birthday next month!

My fear that I would be paying Alderley Edge prices was unfounded when Cal gave me the bill and I thought that they were very competitive, especially with 15% club discount. She also threw in a pair of socks. Thankyou.

Quote:

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Originally Posted by Llani Boy

My fear that I would be paying Alderley Edge prices was unfounded when Cal gave me the bill and I thought that they were very competitive, especially with 15% club discount. She also threw in a pair of socks. Thankyou.

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Good prices presumably because the place was founded by a fell runner, Tony Hulme.

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Originally Posted by anthonykay

Good prices presumably because the place was founded by a fell runner, Tony Hulme.

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My recollection is that Tony bought it from the original co-founders, in its early days, one of whom is now Anne Johnson, but you have to be very old to know that!:)[/QUOTE]

I'm quite probably completely wrong on this.... but i've never paid the slightest attention to gait analysis etc... the theory being that it all goes out of the window on the fells anyway... and i think regular training and racing on the fells gives you very strong ankles and feet anyway (the assessment i've just had at the physio would seem to back that up... possibly coincidence)

Indeed Graham. The other co-founder is Geoff Pettengell who is a fell running rival of mine in the M60 category.

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Originally Posted by Llani Boy

Indeed Graham. The other co-founder is Geoff Pettengell who is a fell running rival of mine in the M60 category.

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At the risk of appearing immodest - Anne Johnson. Just One Left is one of my favourite pieces. The Fellrunner - Spring 2010

You're probably right Travs.

Once on the treadmill the first words uttered by Cal was you "appear to have very strong and stable ankles". This she said was probably down to virtually all my running being off road.

After not doing any hard sessions all week, i tried myself out on the track this morning.

The aim was 4 x 1 mile...

5:52
5:56
6:05

and i gave it up as a bad job there. Clearly still suffering a bit from last weekend... although i have learnt from my longer races this year (Y3P in particular) that they can stay in my legs for as long as a week.

Legs seemed to be turning over ok and didn't feel too unduly stressed, but the times show i was clearly slowing down and not quite up to full speed.

7 miles.

Quote:

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Originally Posted by Travs

I'm quite probably completely wrong on this.... but i've never paid the slightest attention to gait analysis etc... the theory being that it all goes out of the window on the fells anyway... and i think regular training and racing on the fells gives you very strong ankles and feet anyway (the assessment i've just had at the physio would seem to back that up... possibly coincidence)

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Does fell running give you strong ankles, or does fell running quickly show those with weak ankles that they are in the wrong sport?