Since mid November - following the Brampton 10 mile race - I have ran my 5 mile circuit many many times. Sometimes because I couldn't be bothered to do a 'proper' training run but more often because I didn't see any requirement to run further. I always ran it briskly but not flat out and I always hoped for a 30 minute time but never got inside 30:30.
With last nights mile reps in my legs I struggled a bit tonight with 31:30. That's it now though - no more of these for a few months. A longer slower run will replace this on a Wednesday night, and any other night when I might have done the brisk 5 I will be more likely to now do a recovery run instead to help get over the ever increasing marathon mileage.
Wednesday, January 11, 2012
Tuesday, January 10, 2012
Oooh, now that HURT
Track session with Border Harriers.
Four by one mile.
5:28
5:22
5:24
5:29
This was the first time since mid November that I have done anything remotely like reps. I didn't really get a proper warm up and actually missed the first one starting, then having to run it 10 metres behind the others from the start and of course falling back every lap.
The average pace for the Four was good considering the time gap since I last did them and that I am currently spending about 2 hours a night lying awake coughing. Its VERY annoying to be feeling absolutely fine in myself but having such an annoying cough whenever I am hot.
At present I am enjoying training more than I can ever remember enjoying it. No sooner have I got one good session or run in the bag than I am eagerly awaiting it being time to go out and run the next one. Right now for example, less than 60 mins since completing the track run, my legs are feeling pretty ropey, but I can hardly wait for Wednesday night to come so I can run the 5 miles brisk that I have planned.
I think I am enjoying it so much because I am running so well these days. Theres nowt like running fast to make you want to try harder, get fitter, so you can maybe run even faster still. Several small niggles have more or less gone away for now - both Achilles, often inflamed and tender after running, are behaving themselves. The mildly annoying groin issue that often makes itself known as left side stiffness after long runs hasn't bothered me in a while, and even the long term plantar fasciitis soreness can scarcely be felt when I first step on the floor upon getting up from bed each morning.
As long as there are people older than me who can run faster than me I will never give up striving to become fitter, faster and stronger.
And yet despite all this positivity I am considering NOT bothering with a strict training plan for London Marathon. I know that looking at all those miles, sessions, goals and totals written down will be daunting. and that by mid March I will be wishing I had chosen an earlier marathon. I think I have learned enough over the years to train well and run a good 26 mile race purely from week by week training rather than long term planning. I also fancy adding in a few more races than normal in the run up to London. I would usually only do the Buttermere race and possibly a half marathon and maybe a fell race at Easter. But this year I intend to do the Trimpell 20 miler as well as Buttermere, and I'm also doing the Northern Cross Country Champs and hopefully the nationals too in London.
Most of all I know the importance of taking it easy inbetween hard training sessions. Yesterday was a very easy 45 minutes with Milly and his cronies. And yes tomorrow will be fast, but it's only half an hour, and Thursdays run with Plucky, whilst pacey, only really bites a bit in the final 15 minutes.
Four by one mile.
5:28
5:22
5:24
5:29
This was the first time since mid November that I have done anything remotely like reps. I didn't really get a proper warm up and actually missed the first one starting, then having to run it 10 metres behind the others from the start and of course falling back every lap.
The average pace for the Four was good considering the time gap since I last did them and that I am currently spending about 2 hours a night lying awake coughing. Its VERY annoying to be feeling absolutely fine in myself but having such an annoying cough whenever I am hot.
At present I am enjoying training more than I can ever remember enjoying it. No sooner have I got one good session or run in the bag than I am eagerly awaiting it being time to go out and run the next one. Right now for example, less than 60 mins since completing the track run, my legs are feeling pretty ropey, but I can hardly wait for Wednesday night to come so I can run the 5 miles brisk that I have planned.
I think I am enjoying it so much because I am running so well these days. Theres nowt like running fast to make you want to try harder, get fitter, so you can maybe run even faster still. Several small niggles have more or less gone away for now - both Achilles, often inflamed and tender after running, are behaving themselves. The mildly annoying groin issue that often makes itself known as left side stiffness after long runs hasn't bothered me in a while, and even the long term plantar fasciitis soreness can scarcely be felt when I first step on the floor upon getting up from bed each morning.
As long as there are people older than me who can run faster than me I will never give up striving to become fitter, faster and stronger.
And yet despite all this positivity I am considering NOT bothering with a strict training plan for London Marathon. I know that looking at all those miles, sessions, goals and totals written down will be daunting. and that by mid March I will be wishing I had chosen an earlier marathon. I think I have learned enough over the years to train well and run a good 26 mile race purely from week by week training rather than long term planning. I also fancy adding in a few more races than normal in the run up to London. I would usually only do the Buttermere race and possibly a half marathon and maybe a fell race at Easter. But this year I intend to do the Trimpell 20 miler as well as Buttermere, and I'm also doing the Northern Cross Country Champs and hopefully the nationals too in London.
Most of all I know the importance of taking it easy inbetween hard training sessions. Yesterday was a very easy 45 minutes with Milly and his cronies. And yes tomorrow will be fast, but it's only half an hour, and Thursdays run with Plucky, whilst pacey, only really bites a bit in the final 15 minutes.
Sunday, January 8, 2012
Easy day
Popped into Gelt Woods this morning. A few lads were doing a long run there and I decided I may as well have an hour with them. As they tackled their first lap I walked Scamp and took a few photo, then I joined in for lap two. It was pleasantly warm once we got going - tee shirt and shorts were all that were required.
After almost one hour of running I had to choose whether to do another lap with Plucky or go home. I certainly felt like doing another 30 minute lap but opted for the sensible alternative. Little to be gained in terms of fitness from doing the extra but with it would be an increase in the likelihood of injury and fatigue.
Saturday, January 7, 2012
On the fourteenth day of Christmas,
I ran fourteen miles. Day 365 will be tough
Actually it was 16 miles today but only 14 were timed, with a mile jog to/from the start point. This was to be a bit of a test to see where I was in terms of ability at this point some 15 weeks out from the Marathon.
A tailwind start wasn't ideal as I knew I needed to be pressing on to gain time that would be lost later, but, with no wind in my face the sweat poured down from my temples and I overheated quickly. I was on about 6:17 pace which was OK I guess, but once I turned at 7 miles the headwind made its presence felt with several miles over 6:30 being recorded. The last 4 miles were horrible but I simply pushed ever harder to cross the line in 1:29:30 which is 6:24 per mile.
Not having 'officially' started my proper marathon training schedule yet I am quite happy with that result. Next week I will return to the long slow stuff with at least 18 miles at (hopefully) sub 7.
Since last weekends race I only ran twice prior to today. Both times were for one hour with Plucky. Its not measured and we neither have a Garmin but Im sure it would be no slower than about 6:35 pace - it certainly felt quite brisk and coupled with being at night and through the town, dodging cars etc, both were very worthwhile runs.
Actually it was 16 miles today but only 14 were timed, with a mile jog to/from the start point. This was to be a bit of a test to see where I was in terms of ability at this point some 15 weeks out from the Marathon.
A tailwind start wasn't ideal as I knew I needed to be pressing on to gain time that would be lost later, but, with no wind in my face the sweat poured down from my temples and I overheated quickly. I was on about 6:17 pace which was OK I guess, but once I turned at 7 miles the headwind made its presence felt with several miles over 6:30 being recorded. The last 4 miles were horrible but I simply pushed ever harder to cross the line in 1:29:30 which is 6:24 per mile.
 |
| Windy times |
Since last weekends race I only ran twice prior to today. Both times were for one hour with Plucky. Its not measured and we neither have a Garmin but Im sure it would be no slower than about 6:35 pace - it certainly felt quite brisk and coupled with being at night and through the town, dodging cars etc, both were very worthwhile runs.
Monday, January 2, 2012
A racing start to 2012
So far in 2012....Races - One
Days - Two
Pounds paid out to enter races - Five
Race position - Seven
Miles ran - Eight
Standards - Nine
Pounds won in race prizes - Fifty
I didn't expect much of the Nine Standards Fellrace really. It was simply a means of getting a tough run under my belt for training purposes. I ran 14 miles the day before it, cut back from 16 to avoid being too tired to race, but at a decent 6:45 pace nevertheless.
After the initial melee to get through the twisty streets and lanes and out of the town onto the quiet road that sees the climbing start in earnest I was in 10th place.
I easily moved up the field when we got to a short downhill section still on the tarmac, and was in 5th at one stage. Once the fell proper was underfoot I was re caught by a few runners, two of whom stayed ahead of me to the end. It took a bit of daredevil descending by me to stay on the shoulder of multi fell champion Pippa Madams, but I knew I would leave her behind once we regained the tarmac. A few glances over my shoulder in the last 2 miles allowed me to see I was being chased down by several lads. Nobody actually caught me but its a bit disappointing to not have stretched my lead and came close to catching those ahead, especially as I am supposed to be first and foremost a road runner and the last two miles were on tarmac.I had a strange niggle in my right leg whilst walking Scamp before the race and considered not running at all. It hurt a bit whilst running uphill but running the 4 miles downhill I more or less forgot about it until I finished when it hurt LOADS more. I knew it was just some soft tissue tendinitis, not skeletal, so I figured a days rest and some ice would be all that was needed to sort it. Today I cant feel it at all, though my legs are quite tired generally.
It seems weird seeing the photos of me in my Keswick AC vest. I joined as a second claim member because Border Harriers have no real fell presence. The £6 pounds to join the club and £19 for the vest I paid out has been exactly reimbursed with a £25 prize for first team yesterday. I also got £25 for 2nd vet 40. Nobody enters races for the prizes, lets face it they are usually comprised wine and biscuits and sometimes sports shop vouchers, but if they were as good as this every time it would almost be worth turning pro.
Million thanks so Penriths Stu Stoddat for the race photos
Saturday, December 31, 2011
Last post
Nearly done for 2011 then.
A good year it has to be said. Some good races, enjoyable runs, and my fastest times in many a year.
January - Just getting back into things following the few weeks layoff in Autumn '10, I had a decent enough race on the 1st at Nine Standards and then a few weeks later ran the Four Villages half marathon in exactly my anticipated time of 1hr 20min.
February was all about marathon training and the hilly 21 mile race over the lakeland passes. For something like a fourth year in a row I ran faster than the year before - good signs.
March was my holiday to the sun of Lanzarote and a lot of good training despite the horrendous wind most days.
April was the London Marathon - the climax of the previous 4 months training. It didn't go well at all. In the end I jogged home just inside the cutoff for automatic qualification for the 2012 race.
Keen top prove I was fighting fit and that the London result was NOT indicative of my true ability I entered the Keswick Half on 1st May. I got 1hr 22min and 10th place on this very hilly course and felt vindicated.
I spent the next few weeks training long in the hills for the Lakes 50 at the end of July. Again though I had a poor performance. A navigational error in the first quarter of the route and trouble eating led to my head going. I kind of gave up on the race and I ran the last 25 miles in good company so at least it was enjoyable if not the speed/time I had hoped for.
I minor setback in August meant missing the Dumfries 10k for a second successive year. I had planned to take a rest in September and stuck to my plan.
By October I was keen to train hard again and began a series of racing that almost proved too much.
Cross Country, a midweek half marathon, more XC, track sessions, rock hard 10 mile training runs.
On the first weekend of November I ran the Derwentwater 10 mile event. I knew I could beat the hour but then just prior to the start I said I admitted I was actually looking to run a 58. Despite having the heaviest legs ever I ran a mid 58 and was delighted. Two weeks later and a little more tapered I ran a long 56 at the Brampton 10 miler. Not delighted (I thought I could do a 55) but pleased with my fastest time for 6 years.
I then continued racing, 10k, XC etc, most weekends through until nearly Christmas. Crucially though, I didn't train at all in between the weekends racing, so I felt relatively fresh and able to race hard. The break from formal training did me good and I have enjoyed getting out in the daylight since finishing work for Christmas and have ran most days in the last week and a half.
2012 starts as 2011 did - the Nine standards fell race - tomorrow.
A good year it has to be said. Some good races, enjoyable runs, and my fastest times in many a year.
January - Just getting back into things following the few weeks layoff in Autumn '10, I had a decent enough race on the 1st at Nine Standards and then a few weeks later ran the Four Villages half marathon in exactly my anticipated time of 1hr 20min.
February was all about marathon training and the hilly 21 mile race over the lakeland passes. For something like a fourth year in a row I ran faster than the year before - good signs.
March was my holiday to the sun of Lanzarote and a lot of good training despite the horrendous wind most days.
April was the London Marathon - the climax of the previous 4 months training. It didn't go well at all. In the end I jogged home just inside the cutoff for automatic qualification for the 2012 race.
Keen top prove I was fighting fit and that the London result was NOT indicative of my true ability I entered the Keswick Half on 1st May. I got 1hr 22min and 10th place on this very hilly course and felt vindicated.
I spent the next few weeks training long in the hills for the Lakes 50 at the end of July. Again though I had a poor performance. A navigational error in the first quarter of the route and trouble eating led to my head going. I kind of gave up on the race and I ran the last 25 miles in good company so at least it was enjoyable if not the speed/time I had hoped for.
I minor setback in August meant missing the Dumfries 10k for a second successive year. I had planned to take a rest in September and stuck to my plan.
By October I was keen to train hard again and began a series of racing that almost proved too much.
Cross Country, a midweek half marathon, more XC, track sessions, rock hard 10 mile training runs.
On the first weekend of November I ran the Derwentwater 10 mile event. I knew I could beat the hour but then just prior to the start I said I admitted I was actually looking to run a 58. Despite having the heaviest legs ever I ran a mid 58 and was delighted. Two weeks later and a little more tapered I ran a long 56 at the Brampton 10 miler. Not delighted (I thought I could do a 55) but pleased with my fastest time for 6 years.
I then continued racing, 10k, XC etc, most weekends through until nearly Christmas. Crucially though, I didn't train at all in between the weekends racing, so I felt relatively fresh and able to race hard. The break from formal training did me good and I have enjoyed getting out in the daylight since finishing work for Christmas and have ran most days in the last week and a half.
2012 starts as 2011 did - the Nine standards fell race - tomorrow.
Wednesday, December 21, 2011
Alive and kicking
After the Brampton 10 I deliberately took my foot off the pedal. I did zero training mon- fri for four weeks. I did run a couple of nights, but very slowly, just a jog with scamp or an easy 5 or 7 miler.
Each weekend though I did a race on the Saturday and a long run of either 13 miles or 2 hours in the fells.
I was unconcerned about fitness ebbing away as I felt I needed the mental break to be ready to begin my next campaign.
This culminated in the Langdale Xmas pudding 10k which I ran in 35:30. Following that run I now feel assured that I can run a 34 minute 10k again.
Just as I was ready to begin regular nightly running again (if not quite structured training quite yet) I came down with a mild dose of winter bug. After a couple of days in front of the fire and some early nights I tried a tentative return to my 10 mile loop. Ouch! I had to turn for home after 3 miles and felt awful, but the next was much better again and managed 13 at 7 pace without issue.
I've been out the last two nights - just the 5 mile loop for now but I plan to increase the pace each day.
My biggest dilemma currently is when to start my training program for London Marathon. Its exactly 16 weeks from New Years Day to the the race. In the past I have stuck to a 16 week schedule and found myself ready to race by about week 13. Thing is if I train unspecifically for January it might be a bit tough to then up the mileage/pace for a 12 week program.
I also discovered today that Berlin Marathon 2012 (September) is full!!! If I want to continue my mini ambition to run all 5 World Marathon Majors I will need to go to Chicago - but conversely that race hasn't even opened yet!
Not much else happening - Snow came to Lakeland, Penrith Stu still ugly, people still buying race photos, Scamp still cute as a pup.
Oh yes - sorry Pauline, I didn't do the Tour de Helvellyn. It was always a bit unlikely to be honest and coincided with the day I couldn't run 10 miles, so just as well I think.
Each weekend though I did a race on the Saturday and a long run of either 13 miles or 2 hours in the fells.
I was unconcerned about fitness ebbing away as I felt I needed the mental break to be ready to begin my next campaign.
This culminated in the Langdale Xmas pudding 10k which I ran in 35:30. Following that run I now feel assured that I can run a 34 minute 10k again.
Just as I was ready to begin regular nightly running again (if not quite structured training quite yet) I came down with a mild dose of winter bug. After a couple of days in front of the fire and some early nights I tried a tentative return to my 10 mile loop. Ouch! I had to turn for home after 3 miles and felt awful, but the next was much better again and managed 13 at 7 pace without issue.
I've been out the last two nights - just the 5 mile loop for now but I plan to increase the pace each day.
My biggest dilemma currently is when to start my training program for London Marathon. Its exactly 16 weeks from New Years Day to the the race. In the past I have stuck to a 16 week schedule and found myself ready to race by about week 13. Thing is if I train unspecifically for January it might be a bit tough to then up the mileage/pace for a 12 week program.
I also discovered today that Berlin Marathon 2012 (September) is full!!! If I want to continue my mini ambition to run all 5 World Marathon Majors I will need to go to Chicago - but conversely that race hasn't even opened yet!
Not much else happening - Snow came to Lakeland, Penrith Stu still ugly, people still buying race photos, Scamp still cute as a pup.
Oh yes - sorry Pauline, I didn't do the Tour de Helvellyn. It was always a bit unlikely to be honest and coincided with the day I couldn't run 10 miles, so just as well I think.
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