I was tired and a bit sore after last night's efforts. Didn't make it out in the morning and eased my way through the day.
That was a hard session last night. It didn't feel too bad at the time but I was jaded today and needed it to be easy.
Unfortunately I'm in London tomorrow so had to return a hire car and this evening. Normally I run home but lightly jogged down to the train station and took a train home. The legs felt ok on the second leg so hopefully I'll be back at it in earnest tomorrow.
Thursday, 28 November 2013
Wednesday, 27 November 2013
Easy morning, Hilly evening, 8.5miles
The day went to plan with an easy stretch first thing and then a hill session in the evening. Must admit I am flaked now.
The morning was mild in Bristol. No frost or wind, so no real need for the hat and gloves. A gentle run was a fine start to the day.
In the evening it was the dreaded hill session. I hate hills. I'm crap at them and so this was going to be a challenge. I set the Garmin up for 3 sets of 10x30 sec efforts with a 3 minute rest between reps. At least that's what I thought I'd done. The session went to pieces and I ended up running I don't know how many with no proper rest. The session looked like this Garmin. My final couple of efforts really got the heart going.
Anyway, I'm glad it's over. The achilles is feeling a bit tender now and I'll see what the morning brings. If I'm awake it'll be a gentle stretch again.
The morning was mild in Bristol. No frost or wind, so no real need for the hat and gloves. A gentle run was a fine start to the day.
In the evening it was the dreaded hill session. I hate hills. I'm crap at them and so this was going to be a challenge. I set the Garmin up for 3 sets of 10x30 sec efforts with a 3 minute rest between reps. At least that's what I thought I'd done. The session went to pieces and I ended up running I don't know how many with no proper rest. The session looked like this Garmin. My final couple of efforts really got the heart going.
Anyway, I'm glad it's over. The achilles is feeling a bit tender now and I'll see what the morning brings. If I'm awake it'll be a gentle stretch again.
Tuesday, 26 November 2013
Morning & Evening Running, 8 miles
Two runs today. The first was early doors, setting off at just before 6.
I'm reading a book on training regimes which pushes the merits of Fartlek running. The basic idea is to mix up your runs with some unstructured speed work of differing distances and pace. The idea is to boost your lactate threshold and also to stave off injury - which it suggests can be related to repetitive stress from running at the same speed and style all the time.
I wasn't too hopeful but must say I was pleasantly surprised by how fresh I felt after the 4 mile harbour loop. Even more surprising was a new PR for the loop. How did that happen?
In the evening I went out again. Did the same harbour loop at one steady pace and in about the same overall time. It wasn't so much fun so I think I might factor the fartlek session into one of my sessions for the next few weeks.
Tomorrow the plan is a short 2-3miles early and then hill reps somewhere. I bet I'm not so chirpy after those.
I'm reading a book on training regimes which pushes the merits of Fartlek running. The basic idea is to mix up your runs with some unstructured speed work of differing distances and pace. The idea is to boost your lactate threshold and also to stave off injury - which it suggests can be related to repetitive stress from running at the same speed and style all the time.
I wasn't too hopeful but must say I was pleasantly surprised by how fresh I felt after the 4 mile harbour loop. Even more surprising was a new PR for the loop. How did that happen?
In the evening I went out again. Did the same harbour loop at one steady pace and in about the same overall time. It wasn't so much fun so I think I might factor the fartlek session into one of my sessions for the next few weeks.
Tomorrow the plan is a short 2-3miles early and then hill reps somewhere. I bet I'm not so chirpy after those.
Monday, 25 November 2013
Easy jog round the harbour
Back in Bristol and after 200miles in the car I needed a leg stretch. Took it very easy and jogged round the harbour then back to the hotel for a stretch and some feeble core exercises.
Tonight's challenge is not to eat too much crap in a local restaurant. The current favourite is Turtle Bay, a Caribbean themed chain. It's fitting the bill, with Trini Doubles and Carib making it feel like Port of Spain but on the downside everything tastes the same. Jerked if you know what I mean.
The second half of tonight's challenge will be to be back by 9 to watch The Choir on BBC2. Currently my second favourite programme - behind Gogglebox. Adios.
Tonight's challenge is not to eat too much crap in a local restaurant. The current favourite is Turtle Bay, a Caribbean themed chain. It's fitting the bill, with Trini Doubles and Carib making it feel like Port of Spain but on the downside everything tastes the same. Jerked if you know what I mean.
The second half of tonight's challenge will be to be back by 9 to watch The Choir on BBC2. Currently my second favourite programme - behind Gogglebox. Adios.
Sunday, 24 November 2013
Grovelands Cross Country, 5miles
I haven't run a cross country race since Secondary school when we used to get kicked out into the freezing cold by Messrs Stainke & Dingwall.
This was my first team outing with Harpenden Arrows and what a good craic it turned out to be. I've really missed my football since having to give up in 2005 but this was almost reminiscent of travelling to an away game. The banter was good and generally everyone was fair game for a bit of abuse.
Running the race was a bit different. 5 miles, up and down and a bit boggy in places. Not one for the new yellow shoes.
Pre race the legs felt tired after a couple of faster sessions in the week and the body felt tired after a late night dinner party (thank you Lucy).
It was a three lap race and I was a bit conservative, which is a theme at the moment, holding back on the first 2. On the 3rd a I ramped it up a bit and managed a decent sprint finish over the last 500 yards, taking over a good number of runners. The closing pace was pretty impressive for me and the Garmin says I peaked at 4:55 min/mile. I'll have that.
Overall the last lap averaged 6:44min/miles ( the previous two were 7:11 and 7:14). I just need to sort my effort levels out and not be quite so cautious.
The week ahead is going to involve hill reps. The one embarrassing part of the race was my epic fail on every incline. Weak to say the least but redeemable if I do a bit of work.
This was my first team outing with Harpenden Arrows and what a good craic it turned out to be. I've really missed my football since having to give up in 2005 but this was almost reminiscent of travelling to an away game. The banter was good and generally everyone was fair game for a bit of abuse.
Running the race was a bit different. 5 miles, up and down and a bit boggy in places. Not one for the new yellow shoes.
Pre race the legs felt tired after a couple of faster sessions in the week and the body felt tired after a late night dinner party (thank you Lucy).
It was a three lap race and I was a bit conservative, which is a theme at the moment, holding back on the first 2. On the 3rd a I ramped it up a bit and managed a decent sprint finish over the last 500 yards, taking over a good number of runners. The closing pace was pretty impressive for me and the Garmin says I peaked at 4:55 min/mile. I'll have that.
Overall the last lap averaged 6:44min/miles ( the previous two were 7:11 and 7:14). I just need to sort my effort levels out and not be quite so cautious.
The week ahead is going to involve hill reps. The one embarrassing part of the race was my epic fail on every incline. Weak to say the least but redeemable if I do a bit of work.
Friday, 22 November 2013
Airport Run, 3 miles Tempo effort
It was a stunning day. Blue clear skies, crisp air with a cold northerly breeze. A tad on the cool side but one that gets rid of any cobwebs.
I'm just establishing my running schedule from now until the marathon in April. Each week will have a mix of fast reps, steady tempo and a slow long run, add a mix of recovery runs, swimming and some time on the turbo trainer and that's me for the next 20 weeks.
Friday's going to be tempo day and today's first session was an undulating 3 miles back from Luton Parkway station. I'm in the base building phase for the next 2-3 weeks so no need to kill myself just establish good habits.
After a warm-up I was off and tried not too look at the pace but focus on how I was breathing so as to keep myself comfortable. It wasn't too bad apart from on the steeper climbs which I had me trying to keep the legs turning at the same speed but with a shorter stride.
Overall I was happy to have got that one out of the way. Over the next few weeks and months I'll extend that effort from 3 miles to over 10. Sounds like it will hurt.
I'm just establishing my running schedule from now until the marathon in April. Each week will have a mix of fast reps, steady tempo and a slow long run, add a mix of recovery runs, swimming and some time on the turbo trainer and that's me for the next 20 weeks.
Friday's going to be tempo day and today's first session was an undulating 3 miles back from Luton Parkway station. I'm in the base building phase for the next 2-3 weeks so no need to kill myself just establish good habits.
After a warm-up I was off and tried not too look at the pace but focus on how I was breathing so as to keep myself comfortable. It wasn't too bad apart from on the steeper climbs which I had me trying to keep the legs turning at the same speed but with a shorter stride.
Overall I was happy to have got that one out of the way. Over the next few weeks and months I'll extend that effort from 3 miles to over 10. Sounds like it will hurt.
Wednesday, 20 November 2013
Reps in the rain, 3x800, 3x600,3x400
I'm in Bristol and needed to blow away the cobwebs. I decided a bit of speed work was in order, nothing too eye-popping but a session to get the legs turning over a little quicker. So it was 3x800, 3x600, 3x400 with a reasonable recovery.
The rain and wind greeted me but I wasn't wimping out. After the warm up it was off round the harbour. The first effort was steady but the second was a struggle. Number 3 and I was in the groove. The pace was pretty constant which is a good sign.
The 3x600's felt fine and I found myself back in Queen's Square dodging through various groups doing circuits. With the various personal trainers watching I knew I was stepping up the pace.
Overall I was running well within myself but glad to get a bit of pace into the week.
The rain and wind greeted me but I wasn't wimping out. After the warm up it was off round the harbour. The first effort was steady but the second was a struggle. Number 3 and I was in the groove. The pace was pretty constant which is a good sign.
The 3x600's felt fine and I found myself back in Queen's Square dodging through various groups doing circuits. With the various personal trainers watching I knew I was stepping up the pace.
Overall I was running well within myself but glad to get a bit of pace into the week.
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