Back from Cambridge this evening and off to Coventry on Thursday (via Aldi!!)
so what's been going on
Saturday
National XC Champs - Parliament Hill
Up at 6.00 to make sandwiches, get it all together and get teenbeanz organised
Off on the Club coach to London - a good bus full mostly teenagers and a few parents
Arrive in time for a good wander round before the first race
It's a glorious day, blue sky, scudding clouds and a cold northerly wind - not too bad if you are wrapped up well - a bit chilly when you are down to your vest and shorts to run!
I've never been here before and there are fantastic views across the London skyline.
Teenbeanz ran in the Under 17 race - 5 from the club first 4 to count. I saw them off at the start and then was walking over to cheer themon their first lap when one of them appeaed walking back to the club tent - a cold and asthma had got the better of him - so now teenbeanz would count! As he came in for the last ¼ mile there were runners behind him and I told him he was not counting - it gave him an extra impetus to keep going. And he finished well, with several behind; a definite improvement on last year - up an age group and further up the field :>)))
Down to the registration tent to look for the runners from my other club - Tigerrunner is snotty and hasn't come, so I go to meet the others and sort out numbers etc. They all turn up and we have a natter.
Now it's the men's race and I go down to the start to collect their warm gear and then we cheer them on - an awesome sight - over 1000 men charging up the hill!
At teh end of the races there is pub food before we go home - and very welcome after stanidn gup and walking all day. I had switched my garmin on in my rucksack at the start of the day and find I have walked a little over 6 miles during the day.
Sunday
Up early again to be in Cambridge for a 9.00 am meeting - a smooth journey wihtout incident i am in plenty of time.
The meeting goes on until after lunch and then I check in to the hotel. I plan to put my feet up for a while and then go for a plod - 3 hours later I wake up and its getting dark. And I don't plod :<( But I needed the sleep.
A good friend turns up for tomorrow's meeting so we go out for a drink and a bite to eat - so much better thanlast week's room serivce very night.
Monday
Up for a plod - hooray! It takes 20 minutes to start enjoying it but then I do and 3.2 miles done at 70-75% HR
Tuesday
Up early but decide to do the core strength stuff instead of plodding - and am surprised to discover that if I do it properly - strength and stretch it takes nearly 45 minutes.
Must do it more often.
and so home at last, if briefly
Tuesday, 28 February 2006
Friday, 24 February 2006
missing runs
mmm haven't blogged since Sunday
something to do with being feeble I think
anyway it went like this:
Sunday - ran early, meetings all day, work to do in the evening, late to bed
Monday - couldn't get up early to run, needed sleep; worked late into the evening
Tuesday - had to get up early to get early into the office to email work from Monday
Wednesday - at last the energy to get up and run - 2½ miles in 31:31 ok so not that far but it was 12:49 mm so quick for me
Thursday - snowing, so I was persuaded to go to the gym - so I could give the teenbeanzes a lift to school on the way - so cross-trainer and then tready 2½ miles done
Friday - and its long run day - more snow, cold wind but eventually I get myself out the door, snow has stopped and it is thawing slightly - though I cannot imgaine why, it is FREEZING
plod the first mile mostly downhill, but as soon as I reach an uphill bit my back aches - and this is the route that is best described as hilly - so with this back ache there is no way I am going to cope with all the hills an dI decide to turn back :<( and a pathetic 2 miles completed
back home I phone the phyzz who miraculously has had a cancellation and I have been down there for a prod - she agrees the back is tight and going into spasma and says that I need to do the core strength stuff more carefully and regularly
so that is me told
I MUST do it
tomorrow's another day
and its National XC Champs at Parliament Hills - is it a year since I met Ruth at the Brum races?
so teenbeanz is running and various other forumites - its looking to be a cold muddy day out
something to do with being feeble I think
anyway it went like this:
Sunday - ran early, meetings all day, work to do in the evening, late to bed
Monday - couldn't get up early to run, needed sleep; worked late into the evening
Tuesday - had to get up early to get early into the office to email work from Monday
Wednesday - at last the energy to get up and run - 2½ miles in 31:31 ok so not that far but it was 12:49 mm so quick for me
Thursday - snowing, so I was persuaded to go to the gym - so I could give the teenbeanzes a lift to school on the way - so cross-trainer and then tready 2½ miles done
Friday - and its long run day - more snow, cold wind but eventually I get myself out the door, snow has stopped and it is thawing slightly - though I cannot imgaine why, it is FREEZING
plod the first mile mostly downhill, but as soon as I reach an uphill bit my back aches - and this is the route that is best described as hilly - so with this back ache there is no way I am going to cope with all the hills an dI decide to turn back :<( and a pathetic 2 miles completed
back home I phone the phyzz who miraculously has had a cancellation and I have been down there for a prod - she agrees the back is tight and going into spasma and says that I need to do the core strength stuff more carefully and regularly
so that is me told
I MUST do it
tomorrow's another day
and its National XC Champs at Parliament Hills - is it a year since I met Ruth at the Brum races?
so teenbeanz is running and various other forumites - its looking to be a cold muddy day out
Sunday, 19 February 2006
Plodding on
Blogging by email this week so no fancy formatting or tables.
Saturday
After a lie-in and some work I made it out for a short plod in the park. Aimed for a steady run, not easy given some of the gradients. However I did keep going in the last half mile up the hill.
What: plod in the park
distance : 2.6 miles
Time:37:17
Pace: 14:34
AHR: 136
Sunday
In Cambridge and up in time to start the day with a plod. It's good to run on a level route again. It was time for a threshold run and I set the Garmin up :
5 mins @ 60% AHR
5 mins @ 70% AHR
2 mins @ 80%; 1 min @ 70%; x 5
5 mins @ 70% AHR
5 mins @ 60% AHR
It was hard work without TP Jackie to keep me going - but I managed at least 1.5 minutes of 80% in each rep. And as I wasn't back at the hotel by the end I plodded back at about 70%
Overall:
What: threshold run
distance : 3.2 miles
Time:40:40
Pace: 12:41
AHR: 139
MHR: 180
Fastest rep :10:15 mm for 2 minutes
Pretty pleased with the numbers.
Friday, 17 February 2006
struggling this week
plodded Tuesday
prodded Wednesday
travelled Thursday
worked Friday
now knackered with nothing to show for it
masseuse did a brilliant prod on Wednesday really hit the spots that made my shin sore - and, after some icing, it is sore no more :>))
however I should have done a long run with Ruth today, but didn't - coudln't make our diaries fit
and I have let the work pile up so didn't even go out on my own - at all
there's no wonder the teenbeanzes are struggling to finish all their coursework - I do nto set a good example and I am struggling too - too much time forumming, reading blogs and generally messing around
not enough work done each day to keep the deadlines at bay
so then I have to stay up late to finish things and am worn out next day
aagh!
still if I can get through the next 24 hours and get stuff done, it is off to Cambridge - stay in a hotel - plods before breakfast alternating threshold, base and recovery I think
and early nights
maybe I can recover some of my get up and go
and not get myself in this mess again
maybe
or maybe not ..................
prodded Wednesday
travelled Thursday
worked Friday
now knackered with nothing to show for it
masseuse did a brilliant prod on Wednesday really hit the spots that made my shin sore - and, after some icing, it is sore no more :>))
however I should have done a long run with Ruth today, but didn't - coudln't make our diaries fit
and I have let the work pile up so didn't even go out on my own - at all
there's no wonder the teenbeanzes are struggling to finish all their coursework - I do nto set a good example and I am struggling too - too much time forumming, reading blogs and generally messing around
not enough work done each day to keep the deadlines at bay
so then I have to stay up late to finish things and am worn out next day
aagh!
still if I can get through the next 24 hours and get stuff done, it is off to Cambridge - stay in a hotel - plods before breakfast alternating threshold, base and recovery I think
and early nights
maybe I can recover some of my get up and go
and not get myself in this mess again
maybe
or maybe not ..................
Tuesday, 14 February 2006
a plod in the park
what a great plod!
XB commented at the weekend how the Garmin liberates you to go off route and still have all the geeky (my word not his) numbers to look at afterwards
so off for a plod in the park - recovery run is the technical term
now it is not totally possible to keep your HR under control in my park but still I'll try
so a standard loop of the lake and field, listening to the birds thinking it's spring already
but still 20 minutes to do, so off across the golf course, just wandering in places I don't normally venture; some plodding, some walking up steep bits until eventually I get home
almost 44 minutes done, no tarmac and loads of fresh air
must do this more often!
and I realised that I could do my threshold runs around the lake where it is reasonably flat
the best bit?
seeing our retired GP walking her dog - she used to have two dodgy hips, but after two ops she is striding out across the golf course, like a woman half her age :>)
oh, numbers:
what: recovery run
where: the park
distance: 2.83 m
time: 44:42
pace: 15:47
AHR: 128
XB commented at the weekend how the Garmin liberates you to go off route and still have all the geeky (my word not his) numbers to look at afterwards
so off for a plod in the park - recovery run is the technical term
now it is not totally possible to keep your HR under control in my park but still I'll try
so a standard loop of the lake and field, listening to the birds thinking it's spring already
but still 20 minutes to do, so off across the golf course, just wandering in places I don't normally venture; some plodding, some walking up steep bits until eventually I get home
almost 44 minutes done, no tarmac and loads of fresh air
must do this more often!
and I realised that I could do my threshold runs around the lake where it is reasonably flat
the best bit?
seeing our retired GP walking her dog - she used to have two dodgy hips, but after two ops she is striding out across the golf course, like a woman half her age :>)
oh, numbers:
what: recovery run
where: the park
distance: 2.83 m
time: 44:42
pace: 15:47
AHR: 128
Monday, 13 February 2006
a new me?
Monday
later that day ...................
I have been doing the sugar free me challenge for 6 days now and enjoying the need to think before I eat only a few transgressions:
a glass of wine and a half of beer at TP (well the sugar has all been converted to alcohol hasn't it?)
and a home made bread roll left over from the weekend that was calling out to be toasted with some nice sharp fair trade marmalade
and has it had any effect?
no noticeable headaches, which some folk forecast - but then if not bingeing on sweet stuff which DID give me a headache I did not eat that much really
I HAVE been eating more fruit instead - so a good thing all round
and 1½lbs lost at WW this evening :>))
later that day ...................
I have been doing the sugar free me challenge for 6 days now and enjoying the need to think before I eat only a few transgressions:
a glass of wine and a half of beer at TP (well the sugar has all been converted to alcohol hasn't it?)
and a home made bread roll left over from the weekend that was calling out to be toasted with some nice sharp fair trade marmalade
and has it had any effect?
no noticeable headaches, which some folk forecast - but then if not bingeing on sweet stuff which DID give me a headache I did not eat that much really
I HAVE been eating more fruit instead - so a good thing all round
and 1½lbs lost at WW this evening :>))
Trailplus weekend
A great weekend again.
Lots of forumites - and, especially, lots of waisters, who really are the best friends you could ask for.
Friday
The drive down was enlivened by travelling with XB (driver), daffy and EF, and RB following and then meeting up with Pix at the services, so a convoy of three proceeded to the Forest of Dean.
It had been a hard week, so I passed on the evening run, knowing the legs would be doing plenty of work over the weekend.
The weekend consisted of a mixture of talks and practical sessions, with the aim of enabling you to put together a tranining programme to sut your needs. And as they work on time on feet, rather than distance run, the advice given can apply to everybody.
The people there were targeting everything from 2:30-2:45 times to 6 hours (me) - there were also people there who do not currently have a marathon on the horizon and some might never, but the advice was good for all runners, particularly endurance runners.
Saturday
So an early morning pre-breakfast 'recovery' run to get the metabolism going and theoretically raise your metabolism for the rest of the day - and help fat burning (sounds good to me)
A talk on the elements of an endurance programme:
Sunday: long run at 65-75% MRH
Monday: Rest or Recovery run (40 minutes @ 60-65%) or cross train 60 minutes
Tuesday: Kenyan Hills - steady up and down starting with 20s up and 10 reps and then increasing length and reps
Wednesday: Rest or Recovery or cross train
Thursday: Threshold run at 80-85%
Friday: Rest day
Saturday: Fartlek/marathon pace run/threshold run
have a step back week every fourth week, build up slowly, include plenty of stretching and core strength
every session starts with a warm up walk and jog for 10 minutes and warm down jog at the end
Then out to practice threshold running - splitting into groups our plodders group did 5 x 2 minutes at 80% HR - looks good on the garmin data!
shower and lunch
digest lunch whilst listening to a talk on nutrition - nothing new really, just reinforcing good habits
out to practice Kenyan Hills - which are not several reps of Mount Kilimanjaro but steady running up and down hills, rather than traditional eyeballs out stuff
the hill looked much like my killer hill that goes on for a mile! I cannot imagine doing reps up and down the A6 though
and back for a practical session on stretching
and a talk on personal training plans
and a good dinner - unless you were a garlic-hating vegetarian!
Sunday
no early run so breakfast then a talk about the long run - and a clearly stated belief that no one should be doing more than 3 hours running in training - more marathons are ruined by peaking with a long run that is not is done too hard and does not allow time for recovery
so on this theory I crashed at mile 18 because I ran 18 miles in 4 hours with Ruth three weeks out, not because I did not run 20 miles
so having ignored the advice last year to not run more than 3 hours, this year I am going to take it!
and then the long run - out for 1:38 , lots of pauses to regroup; some walking because our legs were feeling the effects of threshold and hills, we had a lovely damp morning in the forest
a final shower, lunch and then a talk about tapering and The Last Week - how to run perfect marathons!
and its time to go home
a great weekend - 13 miles plodded, some of it quickly!
and a new schedule sorted
Lots of forumites - and, especially, lots of waisters, who really are the best friends you could ask for.
Friday
The drive down was enlivened by travelling with XB (driver), daffy and EF, and RB following and then meeting up with Pix at the services, so a convoy of three proceeded to the Forest of Dean.
It had been a hard week, so I passed on the evening run, knowing the legs would be doing plenty of work over the weekend.
The weekend consisted of a mixture of talks and practical sessions, with the aim of enabling you to put together a tranining programme to sut your needs. And as they work on time on feet, rather than distance run, the advice given can apply to everybody.
The people there were targeting everything from 2:30-2:45 times to 6 hours (me) - there were also people there who do not currently have a marathon on the horizon and some might never, but the advice was good for all runners, particularly endurance runners.
Saturday
So an early morning pre-breakfast 'recovery' run to get the metabolism going and theoretically raise your metabolism for the rest of the day - and help fat burning (sounds good to me)
A talk on the elements of an endurance programme:
Sunday: long run at 65-75% MRH
Monday: Rest or Recovery run (40 minutes @ 60-65%) or cross train 60 minutes
Tuesday: Kenyan Hills - steady up and down starting with 20s up and 10 reps and then increasing length and reps
Wednesday: Rest or Recovery or cross train
Thursday: Threshold run at 80-85%
Friday: Rest day
Saturday: Fartlek/marathon pace run/threshold run
have a step back week every fourth week, build up slowly, include plenty of stretching and core strength
every session starts with a warm up walk and jog for 10 minutes and warm down jog at the end
Then out to practice threshold running - splitting into groups our plodders group did 5 x 2 minutes at 80% HR - looks good on the garmin data!
shower and lunch
digest lunch whilst listening to a talk on nutrition - nothing new really, just reinforcing good habits
out to practice Kenyan Hills - which are not several reps of Mount Kilimanjaro but steady running up and down hills, rather than traditional eyeballs out stuff
the hill looked much like my killer hill that goes on for a mile! I cannot imagine doing reps up and down the A6 though
and back for a practical session on stretching
and a talk on personal training plans
and a good dinner - unless you were a garlic-hating vegetarian!
Sunday
no early run so breakfast then a talk about the long run - and a clearly stated belief that no one should be doing more than 3 hours running in training - more marathons are ruined by peaking with a long run that is not is done too hard and does not allow time for recovery
so on this theory I crashed at mile 18 because I ran 18 miles in 4 hours with Ruth three weeks out, not because I did not run 20 miles
so having ignored the advice last year to not run more than 3 hours, this year I am going to take it!
and then the long run - out for 1:38 , lots of pauses to regroup; some walking because our legs were feeling the effects of threshold and hills, we had a lovely damp morning in the forest
a final shower, lunch and then a talk about tapering and The Last Week - how to run perfect marathons!
and its time to go home
a great weekend - 13 miles plodded, some of it quickly!
and a new schedule sorted
Thursday, 9 February 2006
Good Wednesday
A good day
- another pound gone missing at WW - some progress at last on that front
- a good run at the club - 3 miles, no walking and my best ever time for the route (by 3½ minutes) - including several roads to cross
what: 3.2 miles
pace: 12:50 mm
AHR: 148
- sugarfreeme - stuck with it all day and feel better for it
Monday, 6 February 2006
running longer
long run day and the traget is 14 miles at less than 14 mmm overall.
This will be the longest run since FLM05
After an early start, porage and seeing everyone off to school/work I had time to mark a few scripts before setting out.
I decided to pursue my water + glucose tablets regimne and see if it will be ok.
The weather is as it has been for days - grey - but at least not too cold and it is dry.
The route is my nearly9 mile route plus my nearly6 mile route, without actually coming right home. As the 6 miles is a sort of subset of the 9, this will involve most of killer hill twice, but that is difficult to avoid starting from home.
Usual tight calves for the first few miles, together with a slightly sore shin, but nothing to worry about once I was warmed up - about 3 miles!!
I'm getting to know the out route better now and there is enough traffic and other people about to feel safe but much better than all main road.
Passing a field of sheep I spotted the first lambs I've seen this year - it was quite cold so they were all snuggled up with their mums.
Coming up killer hill for the first time my back was really aching and there was a slight temptation to cut this short and come home, rather than start the second loop, but I gritted my teeth, thought of my waister pals and on I went.
This was a tough few miles - I struggled to run at all on some of the upwards bits and parts were miserable, but then I'd come to a level bit and find myself plodding along at 13:20 pace again!
When I arrived at Killer Hill the second time I remembered Highway Kind's advice from a year ago and just used the walk as a warm down and didn't even attempt to run it.
So its done!
This will be the longest run since FLM05
After an early start, porage and seeing everyone off to school/work I had time to mark a few scripts before setting out.
I decided to pursue my water + glucose tablets regimne and see if it will be ok.
The weather is as it has been for days - grey - but at least not too cold and it is dry.
The route is my nearly9 mile route plus my nearly6 mile route, without actually coming right home. As the 6 miles is a sort of subset of the 9, this will involve most of killer hill twice, but that is difficult to avoid starting from home.
Usual tight calves for the first few miles, together with a slightly sore shin, but nothing to worry about once I was warmed up - about 3 miles!!
I'm getting to know the out route better now and there is enough traffic and other people about to feel safe but much better than all main road.
Passing a field of sheep I spotted the first lambs I've seen this year - it was quite cold so they were all snuggled up with their mums.
Coming up killer hill for the first time my back was really aching and there was a slight temptation to cut this short and come home, rather than start the second loop, but I gritted my teeth, thought of my waister pals and on I went.
This was a tough few miles - I struggled to run at all on some of the upwards bits and parts were miserable, but then I'd come to a level bit and find myself plodding along at 13:20 pace again!
When I arrived at Killer Hill the second time I remembered Highway Kind's advice from a year ago and just used the walk as a warm down and didn't even attempt to run it.
So its done!
| Mile | Pace | AHR | |
| 1 | 12:41 | 131 | downhill |
| 2 | 13:23 | 133 | stretching |
| 3 | 14:14 | 133 | more stretching |
| 4 | 14:31 | 134 | uphill |
| 5 | 13:00 | 136 | feeling good |
| 6 | 13:09 | 135 | |
| 7 | 13:06 | 137 | stopped watch to buy water |
| 8 | 13:17 | 138 | killer hill first time |
| 9 | 14:04 | 134 | back on the second loop |
| 10 | 13:53 | 134 | not so quick this time! |
| 11 | 14:23 | 135 | back aching really struggling |
| 12 | 13:56 | 133 | |
| 13 | 14:17 | 134 | |
| 0.97 | 16:33 | 126 | walked most of killer hill |
| 13.97 | 13:53 | 134 | 3:14:01 |
Wednesday, 1 February 2006
a good day
Starting with WW and weigh in - lost 2 lbs this week - getting intot he groove at last.
Mrbeanz had the day off so after he had been to the phyzz with his sore calf (torn muscle) we went out for lunch - a very rare event as we never seem to be at home together on a weekday when the teenbeanzes are at school. So we went to the pub around the corner and had a pensioners' lunch - bargain week day lunches - the few other people in there were all much greyer haired than us! It had much improved since last time we went, must go again some time.
And then club run this evening - was cold probably around about 0C - has not crept much above that today.
Just a couple of miles as it was sooo cold, and we had our beginner with us; but they were good miles:
distance: 2.04 miles
time: 26:26 minutes
pace: 12:57 mm
AHR: 144
Rest day tomorrow - working away tomorrow.
Mrbeanz had the day off so after he had been to the phyzz with his sore calf (torn muscle) we went out for lunch - a very rare event as we never seem to be at home together on a weekday when the teenbeanzes are at school. So we went to the pub around the corner and had a pensioners' lunch - bargain week day lunches - the few other people in there were all much greyer haired than us! It had much improved since last time we went, must go again some time.
And then club run this evening - was cold probably around about 0C - has not crept much above that today.
Just a couple of miles as it was sooo cold, and we had our beginner with us; but they were good miles:
distance: 2.04 miles
time: 26:26 minutes
pace: 12:57 mm
AHR: 144
Rest day tomorrow - working away tomorrow.
Tuesday, 31 January 2006
Feeling better
Its the long run - not done anything serious since BM, so need to get this one out of the way.
A cool grey morning, just the weather for plodding.
As a result of BM where my average pace was 13:04 with AHR 146, my plan is to continue to do my training at 140, (apart from my club runs which will be quicker - around race pace) and aim to run at an average pace of around 14 mm - that is to use the Trinity method - make up any spare time at the end of the mile, in walking.
So to try it out. As usual the first few miles were painful - tight calves again, stopped to stretch a couple of times.
Just took water in my hilly bottle carrier and dextrose tablets, rather than gels, which I hate. I failed to push the stopper back down on the bottle after the first slurp and so had a damp back for a while - which made it cold.
But after that it was going pretty steadily up until the killer hill at the end - and I decided to not even try to run that, just to walk up the steeper bits and plod when it levelled off a bit - my back was aching at this point, probably partly because it was cold..
So the numbers
so pretty pleased again, managed to keep going even on the hills unless the HR said slow down, and tried to keep running and not walking by decreasing stride, keeping cadence (sounds techy doesn't it!), but sometimes I just have to walk I am afraid.
End of the month
So 68 miles plodded this month, in spite of a week off last week. That is 13 miles more than I did last January - so a bit further on in my training. Just looked back at the spreadsheet for last year, and I missed quite a few of my long runs for various reasons - will really try to make the long runs and the 'kinda long' runs stick this time.
A cool grey morning, just the weather for plodding.
As a result of BM where my average pace was 13:04 with AHR 146, my plan is to continue to do my training at 140, (apart from my club runs which will be quicker - around race pace) and aim to run at an average pace of around 14 mm - that is to use the Trinity method - make up any spare time at the end of the mile, in walking.
So to try it out. As usual the first few miles were painful - tight calves again, stopped to stretch a couple of times.
Just took water in my hilly bottle carrier and dextrose tablets, rather than gels, which I hate. I failed to push the stopper back down on the bottle after the first slurp and so had a damp back for a while - which made it cold.
But after that it was going pretty steadily up until the killer hill at the end - and I decided to not even try to run that, just to walk up the steeper bits and plod when it levelled off a bit - my back was aching at this point, probably partly because it was cold..
So the numbers
| Mile | AHR | Last time | today's pace | today's AHR | |
| 1 | 132 | 12:29 | 12:22 | 131 | downhill, looks a bit quick but HR low |
| 2 | 137 | 13:25 | 13:35 | 132 | pretty level |
| 3 | 139 | 13:41 | 13:59 | 137 | rising |
| 4 | 138 | 14:33 | 14:13 | 136 | climbing |
| 5 | 137 | 11:29 | 13:11 | 134 | someone moved the mile markers last time! |
| 6 | 137 | 13:29 | 13:09 | 138 | coming home |
| 7 | 133 | 13:57 | 13:22 | 136 | |
| 8 | 139 | 13:52 | 13:28 | 137 | this is uphill |
| 9 | 136 | 14:56 | 15:05 | 133 | main road to cross and killer hill warm down |
| 9.0 | 136 | 13:33 | 13:36 | 135 | 2:01:56 2:02:27 |
End of the month
So 68 miles plodded this month, in spite of a week off last week. That is 13 miles more than I did last January - so a bit further on in my training. Just looked back at the spreadsheet for last year, and I missed quite a few of my long runs for various reasons - will really try to make the long runs and the 'kinda long' runs stick this time.
Monday, 30 January 2006
looking better
thanks for all the positive support guys'n'gals
Saturday
Northern Cross Country Camps today, so it's off on the club bus to Blackburn with teenbeanz.
Team manager says he reckons teenbeanz may be a counting memwber of the team today, as only four U17s on the bus.
Arrive in plenty of time to frozen puddles in the car park but a glorious blue sky - and a cold wind.
Teenbeanz goes off to investigate the course, while I investigate the clothing stalls ands buy a new fleecy hat and some more magic £1 gloves - I thnk the magic bit is that they get lost easily but at least as they are even handed, odd ones will always match.
Teenbeanz is in the first race and another U17 turns up with his dad, so maybe teenbeanz will not count after all. I go down to the start with the lads to collect their outer layers in a bin bag before the start
and they are off! I find somewhere to cheer him on at the end of the first lap - and he has at least two behind him
and the finishers begin to come in - but where is Tom our No1 runner? not to be seen - and here comes teenbeanz with someone close behind - we yell as he comes in and he stays ahead - so not last !
it turns out that Tom dropped out after the first lap - and TB saw him walking back, so knew he had to do as well as possible to count, and several others dropped out too so TB was even further up the field than it appeared - he was pleased
we went over to teh stalls and did some spending - a hoody with the race date on, and a fridge magnet with his pic - and one for grandma.
then a bonus - XB and the xbettes turned up to support Bobbis - so a natter with them and we had to collect the senior ladies' kit too
then U17 girls, so we walked out to one of the hills to watch and encourage them - a tough hill too - rather rutted with tracks and muddy in places
Collected the kit for the senior men and then walked up the hill to watch them and take a few pics - got very confusing, because the men passed our point 4 times on their 12 km race, so there was multiple lapping going on!
and soon it is time to go home - full of fresh air and some exericse, if not running, for me
Sunday
Another early start as tigerrunner picks me up to go to Tough Guy - we get there with time to look at some of the course - eek the ice on the pools is ¼ inch thick!!
Met up with Meldy, cougie, Annaspanna, oxymoron, jj and the count's lady and a good time was had by all as we wandered through the course watching the crazy people struggle through freezing cold water, over enormous obstacles and electric fences - mad all of them!
Back at the finish I wondered what time TR would do as I had only managed to see him at the first obstacle and then I lost track of the order of the fences and did not see him again. And then he was there - showered and cleabn but VERY cold - shakign so much that he coould not put on his gloves or hold a cup to drink the hot chocolate. So it was back to the car and warm up. Then off to the pub for Sunday lunch and home to my long suffering family.
Another day of fresh air and some walking but no running for me.
Monday - and a run!
Was supposedotbe my 'long' run today - but I knew I had so much work to get done and a meeting at 2 pm so I changedto a short 3 miler to turn over my legs and the long one tomrrow.
As it turned out I was pleased I did a short one as my calves were SO tight - never really loosened up in the whole run - lack of use and no stretching over the last week I guess.
So just my normal route out and back up the main road, with the killer hill on the return and keeping my HR under control.
Saturday
Northern Cross Country Camps today, so it's off on the club bus to Blackburn with teenbeanz.
Team manager says he reckons teenbeanz may be a counting memwber of the team today, as only four U17s on the bus.
Arrive in plenty of time to frozen puddles in the car park but a glorious blue sky - and a cold wind.
Teenbeanz goes off to investigate the course, while I investigate the clothing stalls ands buy a new fleecy hat and some more magic £1 gloves - I thnk the magic bit is that they get lost easily but at least as they are even handed, odd ones will always match.
Teenbeanz is in the first race and another U17 turns up with his dad, so maybe teenbeanz will not count after all. I go down to the start with the lads to collect their outer layers in a bin bag before the start
and they are off! I find somewhere to cheer him on at the end of the first lap - and he has at least two behind him
and the finishers begin to come in - but where is Tom our No1 runner? not to be seen - and here comes teenbeanz with someone close behind - we yell as he comes in and he stays ahead - so not last !
it turns out that Tom dropped out after the first lap - and TB saw him walking back, so knew he had to do as well as possible to count, and several others dropped out too so TB was even further up the field than it appeared - he was pleased
we went over to teh stalls and did some spending - a hoody with the race date on, and a fridge magnet with his pic - and one for grandma.
then a bonus - XB and the xbettes turned up to support Bobbis - so a natter with them and we had to collect the senior ladies' kit too
then U17 girls, so we walked out to one of the hills to watch and encourage them - a tough hill too - rather rutted with tracks and muddy in places
Collected the kit for the senior men and then walked up the hill to watch them and take a few pics - got very confusing, because the men passed our point 4 times on their 12 km race, so there was multiple lapping going on!
and soon it is time to go home - full of fresh air and some exericse, if not running, for me
Sunday
Another early start as tigerrunner picks me up to go to Tough Guy - we get there with time to look at some of the course - eek the ice on the pools is ¼ inch thick!!
Met up with Meldy, cougie, Annaspanna, oxymoron, jj and the count's lady and a good time was had by all as we wandered through the course watching the crazy people struggle through freezing cold water, over enormous obstacles and electric fences - mad all of them!
Back at the finish I wondered what time TR would do as I had only managed to see him at the first obstacle and then I lost track of the order of the fences and did not see him again. And then he was there - showered and cleabn but VERY cold - shakign so much that he coould not put on his gloves or hold a cup to drink the hot chocolate. So it was back to the car and warm up. Then off to the pub for Sunday lunch and home to my long suffering family.
Another day of fresh air and some walking but no running for me.
Monday - and a run!
Was supposedotbe my 'long' run today - but I knew I had so much work to get done and a meeting at 2 pm so I changedto a short 3 miler to turn over my legs and the long one tomrrow.
As it turned out I was pleased I did a short one as my calves were SO tight - never really loosened up in the whole run - lack of use and no stretching over the last week I guess.
So just my normal route out and back up the main road, with the killer hill on the return and keeping my HR under control.
| Mile | Pace | AHR | |
| 1 | 13:12 | 133 | main road to cross and then mostly downhill |
| 2 | 13:51 | 135 | downhill to the turn |
| 3 | 14:13 | 138 | really must get this under 14:00 |
| 0.25 | 14:55 | 137 | road to cross and uphill |
| 3.25 | 13:51 | 136 | 45:00 |
It was good to be back running - even if it was not very pretty.
Friday, 27 January 2006
humph :<(
well I seem to have acheived nothing this week, let alone today
today:
today:
- defrosted freezer
- been school governor for an hour or so
- responded to a few work emails
- not run
- not done the work I was supposed to do
- eaten too much bready stuff
feel very disatisfied with myself
I've plodded 2 miles this week
off to Northern XC champs with teenbeanz tomorrow so standing in a cold field in Blackburn for an hour or five
then off to another cold field on Sunday for TG
I want to do both those things, but they don't do much for my FLM training :<((
Thursday, 26 January 2006
Thursday wash out
last night was club run, just a couple of miles because we had another beginner - may be a beginner but she was quick enough to keep me at current race pace!!
and I also did it without any walking breaks - so chuffed with that!
so that was fewer miles than the schedule said yesterday
2 miles
25:46
144
and today?
I was planning on doing my 5 miles when it had got light, but a rush job for work came in, then a hair appointment, so it has not been done - can't see it being done now, will try and fit it in tomorrow, btu waiting in for plumber, appointment at school and waiting in for a delivery, mean it may be a shorter plodette that is squeezed in
and I also did it without any walking breaks - so chuffed with that!
so that was fewer miles than the schedule said yesterday
2 miles
25:46
144
and today?
I was planning on doing my 5 miles when it had got light, but a rush job for work came in, then a hair appointment, so it has not been done - can't see it being done now, will try and fit it in tomorrow, btu waiting in for plumber, appointment at school and waiting in for a delivery, mean it may be a shorter plodette that is squeezed in
Wednesday, 25 January 2006
keeping going
recovered from BM with no ill effects - but no time to run on Monday - w*rk does get in the way sometimes
mrbeanz has not recovered - his sore calf is letting him know that he shold have pulled up at 3 miles, rather than carry on! lots of icing at the moment
went to the gym yesterday - the teenbeanzes are now 16 so are allowed to use all the equipment so they had an induction last week and nonrunningteenbeanz wants to start going regularly, so this must be encouraged
I went on the cross trainer and did some resistance stuff - - and the ITB roller OUCH
teenbeanz did some of his stuff, but as is usual the PT did not give enough detail on the card, so he could not not remember which machine a couple of the exercises were four - I made suggestions, but it didn't match his memory!
ah well
mrbeanz has not recovered - his sore calf is letting him know that he shold have pulled up at 3 miles, rather than carry on! lots of icing at the moment
went to the gym yesterday - the teenbeanzes are now 16 so are allowed to use all the equipment so they had an induction last week and nonrunningteenbeanz wants to start going regularly, so this must be encouraged
I went on the cross trainer and did some resistance stuff - - and the ITB roller OUCH
teenbeanz did some of his stuff, but as is usual the PT did not give enough detail on the card, so he could not not remember which machine a couple of the exercises were four - I made suggestions, but it didn't match his memory!
ah well
Sunday, 22 January 2006
Brass Monkey 2006
This really is a brilliant race - nice and flat, warm starting and finishing area, lots of forumites - and the best marshalls - loads of them and all giving great encouragement - even when they have been standing waiting nearly three hours for the last of us to crawl in
before
mrbeanz and I set off soon after 7.00 - after we (sorry, he) had scraped the ice off the car windows
on to the road and it was foggy, slowing us down a little, but as there was not too much traffic it was not a big problem
arriving in York, we followed the AA instructions to the race course, missing the turning twice before eventually hitting the car park
desperate for the loo after lots of hydrating I lept out of the car - to be greeted by richk who was parked one row behind - a great start!
gradually more of the clans gathered - Xavier Breath (XB), Evil Pixie, RunnyBunny, Northern Snail, Stumpy, little miss happy, mark*w .....
meeting in the underworld of the Grandstand was great - plenty of space - decent loos and somewhere for a photoshoot out of the cold air - pics will be on richk's site soon
all too soon it was time to remove the layers and move to the start - meeting more forumites on the way
and we are off, starting at the back and soon very nearly right at the back, I plodded along, HR 150+ which was higher than intended, but it seems sooo stupid to walk right away - suppose I should have warmed up properly like Pixie - but I did the first mile in 12:16 - far too fast - no wonder HR so high!
my target was just to get under 3 hours - which is 13:30 pace, but I also thought it might be possible to run 13 minute miles at a reasonable HR, so that is what I tried to do - using Trinity's tactic of run the mile, walk any 'slack time' at the start of the next mile and then complete the next mile
worked well for 8 miles - kept the running going pretty well, especially as there were so many marshalls out there, it seems a shame to walk!
after 10 miles it got a bit tough - a felt the threats of cramp in my calf, and had run out of drink
but the cramp never really materialised
a mile or so from the end XB jogged out to meet me and came back in the for the last mile - and there was Pixie and mrbeanz to cheer me in :>))
what a great finish - and I managed to run the last 100 yards too!
After
this is the best bit - back into the grandstand and they are only just doing the presentations - and there is tea and coffee and great flapjack!
So a sit down, warm up and natter with XB and mrbeanz, finding out about their races
XB missed aPB becuase he wasn't htinking about time, just enjoying the race - finishing in 1:50
mrbeanz's calf seized up at 3 miles, and he plodded round in 1:50 just behind XB
sorry we did not gather again with pixie and others :<(
full results at the Knavesmire Harriers site
before
mrbeanz and I set off soon after 7.00 - after we (sorry, he) had scraped the ice off the car windows
on to the road and it was foggy, slowing us down a little, but as there was not too much traffic it was not a big problem
arriving in York, we followed the AA instructions to the race course, missing the turning twice before eventually hitting the car park
desperate for the loo after lots of hydrating I lept out of the car - to be greeted by richk who was parked one row behind - a great start!
gradually more of the clans gathered - Xavier Breath (XB), Evil Pixie, RunnyBunny, Northern Snail, Stumpy, little miss happy, mark*w .....
meeting in the underworld of the Grandstand was great - plenty of space - decent loos and somewhere for a photoshoot out of the cold air - pics will be on richk's site soon
all too soon it was time to remove the layers and move to the start - meeting more forumites on the way
and we are off, starting at the back and soon very nearly right at the back, I plodded along, HR 150+ which was higher than intended, but it seems sooo stupid to walk right away - suppose I should have warmed up properly like Pixie - but I did the first mile in 12:16 - far too fast - no wonder HR so high!
my target was just to get under 3 hours - which is 13:30 pace, but I also thought it might be possible to run 13 minute miles at a reasonable HR, so that is what I tried to do - using Trinity's tactic of run the mile, walk any 'slack time' at the start of the next mile and then complete the next mile
worked well for 8 miles - kept the running going pretty well, especially as there were so many marshalls out there, it seems a shame to walk!
after 10 miles it got a bit tough - a felt the threats of cramp in my calf, and had run out of drink
but the cramp never really materialised
a mile or so from the end XB jogged out to meet me and came back in the for the last mile - and there was Pixie and mrbeanz to cheer me in :>))
what a great finish - and I managed to run the last 100 yards too!
After
this is the best bit - back into the grandstand and they are only just doing the presentations - and there is tea and coffee and great flapjack!
So a sit down, warm up and natter with XB and mrbeanz, finding out about their races
XB missed aPB becuase he wasn't htinking about time, just enjoying the race - finishing in 1:50
mrbeanz's calf seized up at 3 miles, and he plodded round in 1:50 just behind XB
sorry we did not gather again with pixie and others :<(
the numbers
| Mile | Pace | AHR | |
| 1 | 12:16 | 149 | oops off too fast as usual |
| 2 | 12:50 | 150 | can't keep up this HR |
| 3 | 13:10 | 147 | getting better |
| 4 | 12:52 | 149 | |
| 5 | 13:06 | 147 | |
| 6 | 13:06 | 146 | consistent |
| 7 | 13:01 | 145 | they are all meant to be like this one |
| 8 | 12:56 | 146 | |
| 9 | 13:12 | 144 | getting tired now |
| 10 | 13:25 | 143 | |
| 11 | 13:19 | 143 | |
| 12 | 13:16 | 143 | |
| 13 | 13:40 | 142 | oops chatting with XB! |
| 0..1 | 11:59 | 146 | sprint finish |
| 13.1 | 13:04 | 146 | 2:52:27 |
the numbers show that 13 mm should be possible with more tranining, making a sub 6 hour marathon possible too
full results at the Knavesmire Harriers site
Wednesday, 18 January 2006
a plodette
club night tonight and we had a new lady in our slowest group - so we just did a two miler - good to have someone else around my pace - though I suspect she might speed up fairly quickly
so:
distance: 2.02 miles
time: 26:23
pace : 13:03 mm
AHR: 142
off to Coventry first thing tomorrow until Saturday - will try and fit in a little plod tomorrow evening
and then Brass Monkey on Sunday - see you there Pix!
so:
distance: 2.02 miles
time: 26:23
pace : 13:03 mm
AHR: 142
off to Coventry first thing tomorrow until Saturday - will try and fit in a little plod tomorrow evening
and then Brass Monkey on Sunday - see you there Pix!
Monday, 16 January 2006
a struggle this morning
long post warning - got to get this one out of my system!
Monday is LS day - and today was to be 10 or 11 miles - last long run before Brass Monkey next Sunday
so a look at the map suggested I could tag a bit onto each end of the 9 miler to take it up to 10 and see how I feel when I got close to home, whether I might add a bit more on
so early porage then settle to a bit of work until digestion has happened - durign this time the heating went off and I began to to feel cold and ot liek going out - but I must
its grey and miserable, outside the forecast is for showers this morning and heavy and more frequnt showers by lunchtime
so I dug my gilet out of the cupboard, a long slow cold and wet run would be worse than anything
decided to try dextrose tablets rather than gels for energy en route - I find the consistency of the gels is bleurgh and half strength lucozade - too sweet at full strength
so eventually I get out of the door and plod on my extra loop, by the time I join my usual route I have added 0.65 miles
by this time the HRM is beginning to play up and despite groping up my top it seems set on not working - except to occasionally tell me my HR is 224!!
as I am wearing an Enell, I have just tucked it under the strap, without the elastic strap - so maybe the contact is not good enough - though this is not usually a problem - or maybe it need a new battery - will have to investigate.
so will just have to run on feel - and I plod along for a while, but the toxic twenty is turning into 30 and I am tempted towalk, even though it is flat and early days - and I am thinking of escape routes, just doing the 6 miles instead of 9+ - but as I walk to clean my glasses a cyclist passes and calls out 'keep going' so i set of again - thanks to that man!
eventually I get into gear and by the time I get to the escape lane (4 miles) I am not even contemplating taking it!
it is a good for the first 5 miles - some ups and downs but not too much traffic and I have not yet done it eonought ot be bored by it
at the turning point I seem to have a lost a few of my extra yards - and insteadof turning at 5.65 it is 5.5 - ah well
now on the main road and a few buses pass - and I have a thought that I might catch one!
but I keep on going and now I am pleased I have my gilet - on the way out it was sheltered and I did get very warm - but now I am running into a wind and it is trying to rain
on familiar territory I plod up killer hill - managing to keep plodding some of the time but getting rather slow and a few short walks
as I near the turning for home the 9 mile bleeps - and I know it is 0.3 miles up the road to home, so I have lost more of that extra distance - not sure how though!
so I continue on to add a little extra, but it is serious rain and I don't go as far as I should - and dip out for home, by the time I get to the door it is 9.7 miles
and its over
of course, I now wish had carried on past the front door - to make the 10 miles- as Hal Higdon says, don't cheat on the long runs
so its miles under the bonnet and now I have put a new battery in the HRM is it is fine
better today than Sunday!
Monday is LS day - and today was to be 10 or 11 miles - last long run before Brass Monkey next Sunday
so a look at the map suggested I could tag a bit onto each end of the 9 miler to take it up to 10 and see how I feel when I got close to home, whether I might add a bit more on
so early porage then settle to a bit of work until digestion has happened - durign this time the heating went off and I began to to feel cold and ot liek going out - but I must
its grey and miserable, outside the forecast is for showers this morning and heavy and more frequnt showers by lunchtime
so I dug my gilet out of the cupboard, a long slow cold and wet run would be worse than anything
decided to try dextrose tablets rather than gels for energy en route - I find the consistency of the gels is bleurgh and half strength lucozade - too sweet at full strength
so eventually I get out of the door and plod on my extra loop, by the time I join my usual route I have added 0.65 miles
by this time the HRM is beginning to play up and despite groping up my top it seems set on not working - except to occasionally tell me my HR is 224!!
as I am wearing an Enell, I have just tucked it under the strap, without the elastic strap - so maybe the contact is not good enough - though this is not usually a problem - or maybe it need a new battery - will have to investigate.
so will just have to run on feel - and I plod along for a while, but the toxic twenty is turning into 30 and I am tempted towalk, even though it is flat and early days - and I am thinking of escape routes, just doing the 6 miles instead of 9+ - but as I walk to clean my glasses a cyclist passes and calls out 'keep going' so i set of again - thanks to that man!
eventually I get into gear and by the time I get to the escape lane (4 miles) I am not even contemplating taking it!
it is a good for the first 5 miles - some ups and downs but not too much traffic and I have not yet done it eonought ot be bored by it
at the turning point I seem to have a lost a few of my extra yards - and insteadof turning at 5.65 it is 5.5 - ah well
now on the main road and a few buses pass - and I have a thought that I might catch one!
but I keep on going and now I am pleased I have my gilet - on the way out it was sheltered and I did get very warm - but now I am running into a wind and it is trying to rain
on familiar territory I plod up killer hill - managing to keep plodding some of the time but getting rather slow and a few short walks
as I near the turning for home the 9 mile bleeps - and I know it is 0.3 miles up the road to home, so I have lost more of that extra distance - not sure how though!
so I continue on to add a little extra, but it is serious rain and I don't go as far as I should - and dip out for home, by the time I get to the door it is 9.7 miles
and its over
| Mile | Pace | AHR | |
| 1 | 12:40 | mainly downhill - too fast | |
| 2 | 13:56 | downhill and level! | |
| 3 | 13:53 | level and up | |
| 4 | 14:23 | uphill | |
| 5 | 14:21 | still mostly up | |
| 6 | 13:21 | turned for home | |
| 7 | 14:09 | getting tired | |
| 8 | 13:49 | uphill - so not bad | |
| 9 | 14:43 | killer hill | |
| 0.7 | 16:01 | its raining, uphill and I want to finish! | |
| 9.7 | 14:04 | 2:16:31 |
so its miles under the bonnet and now I have put a new battery in the HRM is it is fine
better today than Sunday!
Sunday, 15 January 2006
good weekend
Saturday
County XC champs today, so off to the park with teenbeanz - not far to go this year, just a mile or so up the road
His is first race and we arrive in plenty of time to warm up, meet other members of the club team and generally get in the mood
Sudddenly its time to get all the warm clothes off and the spikes on
and they are off!
two laps of the course and as they come back at the end of the first lap there is a least one drop out ahead of him and one runner behind him
he maintains his position to the finish - and received an invitation to be a reserve for the County Team!! He is dead chuffed :>))
and as a bonus my forum mate tigerrunner won a bronze for third in his new age group - 50th birthday on Friday!!
Saturday evening was the Club Awards dinner - being a friendly club as well as awards for best man and lady - based on race results over the year; there are leagues, so you can win an award by doing well amongst your peers; also there is a club member of the year - chosen by club members and finally a memorial award given to a family who have contributed to the club in the past year - so a really nice affair
So it comes this last award and TeamBeanz won!- really nonrunningteenbeanz won it - he has created a website for the club - it went live this very day and we now have a silver rosebowl to polish for the year!!
He was chuffed when we came home and told him
Sunday
Should have run 3 miles yesterday, but no time before the XC races and to weary later
so off out this morning for a little plod up the road and back - funny how a 3 mile run almost seems like not worth getting changed for - but that is what the schedule says, so go with it
County XC champs today, so off to the park with teenbeanz - not far to go this year, just a mile or so up the road
His is first race and we arrive in plenty of time to warm up, meet other members of the club team and generally get in the mood
Sudddenly its time to get all the warm clothes off and the spikes on
and they are off!
two laps of the course and as they come back at the end of the first lap there is a least one drop out ahead of him and one runner behind him
he maintains his position to the finish - and received an invitation to be a reserve for the County Team!! He is dead chuffed :>))
and as a bonus my forum mate tigerrunner won a bronze for third in his new age group - 50th birthday on Friday!!
Saturday evening was the Club Awards dinner - being a friendly club as well as awards for best man and lady - based on race results over the year; there are leagues, so you can win an award by doing well amongst your peers; also there is a club member of the year - chosen by club members and finally a memorial award given to a family who have contributed to the club in the past year - so a really nice affair
So it comes this last award and TeamBeanz won!- really nonrunningteenbeanz won it - he has created a website for the club - it went live this very day and we now have a silver rosebowl to polish for the year!!
He was chuffed when we came home and told him
Sunday
Should have run 3 miles yesterday, but no time before the XC races and to weary later
so off out this morning for a little plod up the road and back - funny how a 3 mile run almost seems like not worth getting changed for - but that is what the schedule says, so go with it
| Mile | Pace | AHR | |
| 1 | 12:41 | 130 | generally downhill |
| 2 | 14:20 | 136 | a little undulation |
| 3 | 14:21 | 138 | better than my usual pace up this killer hill |
| 0.15 | 14:29 | 160 | |
| 3.15 | 13:49 | 135 | 43:33 |
the return mile and half is the last stretch of my 9 mile run; yesterday mrbeanz ran the 9 miles in preparation for Brass Monkey - he informed me the run is undulating rather than hilly - but even he said the last mile up my killer hill is a bit of a pain at the end of a run!
Friday, 13 January 2006
plodded and prodded
still on track with the HH schedule, so feeling pleased with myself
this mornign was due to be 3 miles, so I went to the gym and did 5 km on the tready - trying to keep up the pace - so 3. 1miles done
and then for a massage
the phyzz had suggested that I see the sports masseuse / therapist once a month to keep me ticking over, rather than see her unless there is a serious problem so off to see Anna - masseuse to Coventry City FC!
A good session, she certainly found some of my notty points, and gave me a good going over - now not allowed to run for 24 hours - so will do tomorrow's 3 miler in the afternoon
now feel like I need a snooze!!
this mornign was due to be 3 miles, so I went to the gym and did 5 km on the tready - trying to keep up the pace - so 3. 1miles done
and then for a massage
the phyzz had suggested that I see the sports masseuse / therapist once a month to keep me ticking over, rather than see her unless there is a serious problem so off to see Anna - masseuse to Coventry City FC!
A good session, she certainly found some of my notty points, and gave me a good going over - now not allowed to run for 24 hours - so will do tomorrow's 3 miler in the afternoon
now feel like I need a snooze!!
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