You know one or two good boozers LB.Quote:
Originally Posted by Llani Boy
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You know one or two good boozers LB.Quote:
Originally Posted by Llani Boy
Good time Travs. It's a tough 3.15 miles that I know only too well!
69.5 miles this week which is very pleasing considering the hamstring issues.
An eventful week, with the low of injury and potentially having to miss a couple of weeks training... followed by the high of yesterday's race going about as well as i could have hoped for in the circumstances, and being able to continue with easy training.
The main news for me was making the team for the inter-counties... this has resulted in a drastic reshuffle of race commitments... so the Llangollen Fell Race and Yorkshire Three Peaks have all had to be sacrificed.... making way for a probable run at the National 12 Stage in a fortnight, followed by Inter Counties and Fairfield Horseshoe on consecutive weekends in May.
Club night last night and the session was a very sharp 500mtr, 1000mtr, 500mtr.
I elected to do the warmup, drills, and a steady run instead. Didn't want to subject my hamstring to what looked a very intense bit of quick running.
8 miles, on top of 7 easy miles AM.
Thursday is 400mtr reps on the track, which i hope to take part in to some degree, probably at about 75% pace.
Track session last night, 5 x 400mtrs, 5 x 60mtrs.
Started the 400's a little cautiously, but steadily pushed the effort each time as i got more confident that my hamstring was coping.
75, 74, 74, 73 ,72
11 miles for the session on top of 5 miles AM.
9.5 miles fairly hard this morning, plus a lot of hard work in the gym.
Hoping to pile the miles on over this weekend and possibly top out at 80+ miles for the week.
Last week somewhat fizzled out and finished on an unsatisfactory 69.5 miles.
Started this week with a vengeance and experimented with a triple day... just for something to do on the Bank Holiday, i don't plan to make a habit of it... apart from giving me a decent haul for a monday (16 miles) i don't think its something i'd pursue even if i had the time.
National Road Relay next saturday, still waiting to hear if i'm on a short leg (a little over 5km) or a long (5+ miles)
A quite grim evening. Torrential rain and a howling wind making it impossible at times to hold a lane on the track, let alone run quality reps.
However with a revitalised hamstring i was keen to get out there and give it my best shot, and 5 hardy souls made the session.
400m, 200m, 400m, 200m, 400m, 200m
78, 39, 78, 36, 76, 36
Given that last thrusday i was hitting 72secs for a 400 with reservations about my hamstring, then they are very slow times, but the conditions really were poor.... first bend i was getting blown either out to lane 2/3, or inside the track perimeter, and bottom bend and final straight felt more like running into the wind on a tough fell race.
10 miles for the session, on top of 5 quick miles AM. A solid start to the week with 31 miles down.
Running a short leg in a much-depleted team in the National 12 Stage on saturday, so at least i can have a good bash at beating my time from a couple of weeks ago in the Midlands.
National 12 Stage today.
Ran 19.08 which is 5 seconds quicker than a fortnight ago at the Midlands. TO be honest although it was another pb, i'd hoped for a bit better... went through 5km in 18:49, which considering the difficulty of the course, isn't bad going, and i might have a bash at a flat 5km time-trial next weekend if i'm feeling fresh.
A cracking 12 Stage as ever. Some stellar names scattered right across the race. First 3 teams all beat the course record.
1. Central AC (Stirling)
2. Highgate
3. Kent AC
4. Swansea
5. Tonbridge
Other clubs in/around the top 10-15, in no particular order..... Aldershot, Leeds, Hercules Wimbledon, Hallamshire, Morpeth, BRAT, Tipton, Cambridge, Thames Valley
Well done Travs.Quote:
Originally Posted by Travs
I went sub 40 minutes - just - for 10k twice, but never managed sub 20 minutes for just 5k.
Relays - I can remember being overtaken by some chaps who were going SO fast.
Quote:
Originally Posted by Mike T
I am the opposite... my pb times get comparatively worse as i go up the distances...
My 1500mtr time (4:45) points to me being potentially better at 5km than my current pb (18:14) suggests, and my 10km pb is less impressive again at 39mins dead.
That is odd. Ive always had good linearity from 5 to 10k, 19.04 and 38.38. Though post pandemic im a country mile off that level, but you seem to have kept your form post pandemic. I drop like a stone 3k to 5k post pandemic, 11.09 and 19.47, im more of a wasquick than an isquick.Quote:
Originally Posted by Travs
Ha!Quote:
Originally Posted by Mike T
I gave up road running in 1986-1987 when I achieved my goals for each distance as a Vet 40 (eg 36 mins for 10K, 59 mins for 10 miles, 2.55 marathon) and I destroyed all my race results.
However I have just retrieved a single sheet with all my distance PBs year by year. Obviously the suffering to achieve them was too much for me to totally eradicate the memory!:)
It is a little odd, and most unsatisfactory, but i believe it is fairly explainable....Quote:
Originally Posted by mr brightside
I've never really applied myself to road running. Only ever done one 10 mile race, 1 10km, and at 5km they've only ever been parkruns.
The only flat race i've ever really targeted was the 1500mtr first race after the covid lockdown, and this was because there was no alternative but to train solidly for it, and consequently i got my comparitively best time by a long way.
I do intend to rectify this a little though.... after Sedbergh Hills in August that will be my final fell outing of the year, when i concentrate on training solidly for the Brampton - Carlisle 10 mile in November, with a view to knocking a minute or two off my pb.
And i'll whisper it quietly, but might be considering a spring marathon next year. I firmly believe sub 3hrs is achievable, but only with full commitment, so that would mean a full winter off the fells as well... but i'd imagine 6 months of solid marathon training would leave me in a good position for a strong summer 2024 on the fells.
After a splendid Saturday night meal in the the Ragleth Inn, I set off on a short run this morning to celebrate being another year nearer retirement. The Small Batch campsite has had 4 days non-stop rain prior to our arrival and was very muddy in places as was my run. I took the Callow start but making sure to take in Ashlet summit. Then over to Carding Mill valley and up Cow ridge. I then made my usual hash of the descent off Long Synalds to pick up the path on the South side of Ashes Hollow. Usually a good fast run along here but muddy throughout so took it easy. As the path crossed the ridge of Grindle, I headed up again and across the summit to pick up the main path down. I took in Callow summit for good measure before heading back to the campsite. 10k/700m/57 years.
Was it your birthday yesterday Pete? Happy Birthday if so....
Mine is today.... 41.
86.5 miles this week.... biggest week of the year so far.
Next week.... well its three weeks until my next race at the inter-counties, followed closely by Fairfield Horseshoe the week after. So looking at getting a solid few weeks work in.... had briefly considered a 5km time-trial attempt next weekend, but i think that is more likely to disrupt my training so it'll have to be put on ice, in my current spirit of being sensible with my racing/training this year.
No it was today 16th April and a happy birthday to you too!Quote:
Originally Posted by Travs
Somebody better at statistics can work out the odds on 2 fell runners from the (fell-devoid) Midlands having the same first name and sharing a birthday!
Birthday coincidences: I have been invited to two 60th birthday parties next weekend. Unfortunately I will be going to neither, although I am visiting one of the people on her actual birthday, which is Friday. And yesterday I was at another birthday party, for someone whose age was not revealed, but couldn't be far off 60.
I was also in a shop in Rhayader last week and my wife commented on the difference in weather between this year and last. The shop assistant said she remembered it well as it was her birthday also the 16th.
This has reminded me that it was my sister's, who lives in Australia, birthday on the 16th.
And I forgot it :eek:
Oh well, my mother forgot mine but at least she sent me a message today saying she was going out to buy a stamp to send me a card.Quote:
Originally Posted by Llani Boy
You should easily be able to nail a 3 hour marathon with your fell background and a winter to train. Admittedly I've not done a marathon (I leave that to Mrs S) but I did a few ALs and then did Birmingham half with no road training in 1.31 so I have every faith that a good fell basis is transferable to the road.Quote:
Originally Posted by Travs
I've always found road running hits your calves more than fell, a lot more.
Hamstrings is where i feel it after a road race or fast flat session.
When i first started doing track sessions (early 2017 i think), i would be struggling to run for several days afterwards due to the shock to my hamstrings.
I went from road running to fell - for those going the other way, I think the biggest challenge with the long events, marathons in particular, is the monotony - to keep going at the same speed for so long on relatively dull terrain, and unlike in fell running, to not have permission to walk. If you walk in a marathon you are doomed - you either undertrained, went off too fast, or are injured.
Having said all that - good luck with it - try to enjoy doing those five 20 mile flat road runs - to think I did it more than 10 times.
You probably have under-recruiting glutes.Quote:
Originally Posted by Travs
Club night last night, in much better conditions than the previous tuesday.
2 x 1 mile, with 4 minutes rest... so i knew i had to make these fast.
5:22
5:18
Another big psychological barrier broken, as these were my quickest ever mile rep paces by some distance (previous best were 5:30's)
Ok it was only two reps but feel like i'm really pushing the boundaries in training... when i joined this group last summer, 5:45 was a quick mile rep pace for me... now i'm looking towards 5:15 as a possible target.
10 miles. Thursday sees us return to the track for a mix of 300/600 reps.
Impressive stuff. Couldn't get near that these days.
Just to add to Mr B's post, my hamstring issues (after a period of flat running during COVID) are mainly down to glutes so have been working on those for a while with significant improvement.
Track session tonight, and like MrB i was in a vest, although it was again very windy on the track.
Once again pushing the boundaries and working to what i regard is a quicker level than i've felt capable of.
5 x 300mtrs (target 52secs)
1 x 600mtr (target 1min42 :D)
5 x 300mtrs (target 52secs)
First set went a lot better than expected.... 53, 52, 52, 52, 52
600mtr rep i was an absolute mile off my target, with 1min56, but that wasn't a surprise.
Final set of 300's was an ordeal with the swirling wind and lactic building up.... 53, 54, 54, 53, 54
Probably the first time i've finished a session and had to lie down on the side of the track... i'm not usually given to such "dramatics"
Another very pleasing session... running with confidence at the moment and the knowledge that i can perhaps push a bit harder on shorter reps as well as long, and hopefully see the results in races.
11 miles, on top of 4 easy miles AM.
I didn't do parkrun this morning, i didn't particularly miss is consciously, but i had such a shit start to the day, like i had the weight of the world bearing down on me. If i parkrun it normally results in a better start to the day whether i have a crap run or not.
After the efforts of the past week my legs weren't feeling 100% fresh, but needed to get a quality long run in, so elected for the treadmill. Allowing me to really work the cardio, but take a bit of the pounding off the legs.
1hr nice and steady to warm the legs up and build a little fatigue... then 45mins much harder.
Week comes to a close with a decent haul of 78.5 miles, and a very pleasing week.
The next week will hopefully see more of the same. Next weekend was supposed to be Y3P, and although i won't be racing i'll be in the area... reccying the inter-counties course at Sedbergh on friday, then most likely out on the Y3P course on saturday.
Achilles Tendonitis and Spring Fever are not a good combination.
After my last race (on 11th March), the right Achilles tendon told me it really needed a rest (it had been giving me a niggle for a few weeks). I have been doing heel drops off a stair, (although not nearly enough), and didn't run again until last Sunday, when I went for a tentative run up to the Outwoods; the shortest route that avoids using the same path out and back.
Today I went out for a slightly longer route to the Outwoods; after Sunday's mud bath, it was definitely time to get the Walshes out. As I came out of the woods, I noticed two things: the short section of road to the entrance to Beacon Hill country park was closed to all traffic (for roadworks), but still open for pedestrians; and there was a runner a little way ahead of me, going even slower than I was. But above all, it was the bright sunshine (which we haven't seen much of for the last two weeks) that induced a severe attack of Spring Fever, and instead of turning left to go back home, I carried on up the road and up to Beacon Hill. My eventual route was essentially the reverse of my usual Buck Hill and Beacon Hill route. Yes, it was slow, and I was walking up the steep bits that I can usually run up; but it certainly felt good.
Now, three hours after getting back, there's only mild discomfort from the tendon; and it's certainly in better condition than the left shoe. It's true, what I've read from many other people's experience: the quality of stitching on Walshes is not what it used to be. As for the tendon, tomorrow morning will be when I find out if I've done any significant damage.
Niggles/injuries often feel worse in the morning - the best test is tomorrow afternoon - if it is much worse in the afternoon you have done too much, if it is much the same you can tentatively carry on, but I would suggest caution as these are your first runs since March 11th. Apologies if I am stating the obvious.Quote:
Originally Posted by anthonykay
I concur with Mike on that but would also add that heel raises rather than drops are the way to go with physio for Achilles tendonitis.
You need to engage basically your entire rear leg muscles up to your glutes in order to offload the tendon.
Our first grass training session of the summer last night.
8 x 1 minute reps.... the reps consisting of 50 seconds hard, and 10 seconds sprint.
3 minutes rest periods.
I'd had a rather punishing physio session in the afternoon, and also was struggling a little with hip flexor strain, so probably should have reduced or even skipped the session.
But i saw it through.... and am now suffering the effects!
That will probably be it for me this week in terms of hard sessions.... i think thursday will have to be missed as i've got plenty of mileage planned on the Howgills and Dales this weekend and don't want to be carrying injury.
9.5 miles for the session, on top of 4 very easy AM miles.
Lunchtime saw me head out for a recce of next week's inter-counties course on Winder and Arant Haw.... it'll certainly be a test for the legs and lungs, and will be a hectic pace... but not really a genuine fell challenge.
I know they've designed the course for the World Mountain Champs (of which the inter-counties is the trial race).... but in my view an up-and-down from Sedbergh to the Calf summit would have been slightly better, and at least then included the stiff pull up onto the Calf plateau via Calders.
After concluding my recce, took a direct line back up to Winder summit again for good measure, and back into Sedbergh via the main Dales Highway path.
7.5 miles
Teatime and it was into the road shoes, from Hawes headed out on the road towards Ribblehead, but quickly turned off and onto the Cam Road, then Pennine Way, all the way over to Kidhow Gate.
Stunning views over to Pen Y Ghent and Ingleborough. But i had to turn away and follow the minor road which eventually led me back downhill into Hawes from the south, via the lovely hamlet of Gayle.
A gorgeous sunny evening. And didn't see a soul once i was a couple of km from Hawes.
11 miles and approx 1450ft
Tomorrow i'll be out somewhere on the Y3P course.
Setting out from Ribblehead i ascended up to Ingleborough via the long and quiet north-east ridge. Upon reaching the Y3P route near the top of Ingleborough i then followed the race route in reverse down to Hill Inn and up onto Whernside.
Leading runners started coming past on the Whernside ridge, and there were plenty of fellrunning spectators around that i recognised. Also at the summit i bumped into marathon-man-of-the-moment Emile Cairess.... after congratulating him on his fine performance last weekend, i obviously told him he was wasting his time running 2:08 marathons and should surely be preparing for the Four Fans in July.... As we peered over the steep upper slope of Whernside he did say he had done the odd bit of fell stuff in the past, but nothing as tough as the Y3P.
Then followed the tourist route off Whernside back down to Ribblehead.
13.5 miles and 3000ft.
This evening i set off from the summit of Buttertubs Pass, into the murk as i headed for Great Shunner Fell... I was rather relieved that there was a fence to guide me up to the summit, as it was arduous and confusing ground which reminded me of Bleaklow.
Once on the summit it was easier going down the Pennine Way all the way down the ridge and back to Hardraw/Hawes.
8.5 miles, 850ft... was surprised to see a single person on this run.... a lone lady near the summit of Great Shunner Fell. Otherwise it was complete solitude.
I was interloping on MrBrightside and MrBreeze cycling territory today, with a wet and grey morning on the Wharfedale roads.
Just over 6 miles from Kettlewell to Grassington on the minor road to the east of the river. Cyclists far outnumbering cars. One other runner who had the cheek to come past me.... as i wound things up a bit to get back to him, he turned round at Consitone and headed back north, obviously not fancying a 3 mile shoot-out down the road to Grassington.... where i spotted many bedraggled folk walking in to finish the Fellsman.
80 miles this week. Has been a fantastic weekend in Yorkshire and a new-found love for the whole area. Often neglected (by me) in favour of the Lakes and North Wales, but every bit as good.
Next week its simply a case of being as fresh as possible for the inter-counties at Sedbergh next sunday... i'm on a hiding to nothing on that course and with the anticipated quality of field... We have four runners in the Warwickshire team and i would reasonably expect to be 3rd counter, but i'll certainly have a pop at the two faster guys.
I thought you were veering towards the negative, but then you pulled it back at the end. Like the attitude; modest but confident.Quote:
Originally Posted by Travs
I made a racing career out of beating people who were better than me (using better nav, more appropriate tactics, digging deeper when it really hurt etc). When faced with a quality field of better runners, I just used to resort to beating the vest in front of me, then the next one, and the result's whatever it is.
That's basically what i do, but i need some tricky downhill to make it work, my legs tend to turn to jelly if i push too hard anywhere else.Quote:
Originally Posted by Marco
Grass session last night....
1-2-3-4-3-2-1 minute reps.
Not a great session.... fatigued from heavy mileage in Yorkshire at the weekend, and still not quite 100% happy with my hip flexor, i was well below par.... in fact pulled out of the session with two reps still to go.
Just a case of resting and going easy between now and sunday... i've got the fitness, i just need to be fresh on the start line.