7.2 miles
To work: 3.8m @ 8.10 p/m
Back: 3.4 m @ 8.05 p/m
Missed out on a run yesterday in visiting Focus so planned to do a couple of longer runs to and from work. Never really happened though - calf muscles feeling really tight after Sunday's run (especially the right one) and feeling it big style when hobbling up the stairs at work. Ironically it never feels so bad when I'm actually running, but with Gloucester on Sunday I'm going to follow the RICE principle of Rest, Ice, Compression and Elevation (I think!) and take it easy. Enjoyed the runs though - will do nowt tomorrow and see how it feels for a gentle work-out at BVH on Thursday
Wednesday, February 28, 2007
Sunday, February 25, 2007
Sunday 25th February
13.65 miles
7.51 per mile
1hr 47 mins
Summary of week 7: 33 miles (+48 km on the x-Bike)
Well that's seven week's gone and I've certainly covered more miles since the New Year than I thought I could physically manage! Another 33 miles this week and a surprisingly quick long run today, almost at my half marathon good race pace. If I can stay injury free, which currently seems to be the case (even the blistering has now been banished) I should be able to achieve decent times. With a couple of 20 mile races and a half marathon coming up in March, this will be put to the test shortly. Whole marathon thing dosen't seem so daunting now, let's hope these words don't come back to haunt me!
Run
An excellent run. Up early to be out at 7am but Sian decided that she needed the extra sleep (Sleep 1, Church 0) so entertained the boys and headed out nearer ten. Quick Harborne circuit and then out through Bearwood to Handsworth and back via town via the canal. So much for the long slow weekend run though! Legs were feeling pretty fresh so I pushed on, worked hard (certainly a lot harder than some of the long runs) and kept a sub 8 min mile pace. I think the volume of training is paying off as it didn't feel too bad past the 10 mile marker. Heavy rain incentivised a quick return as well and I passed the half marathon mark at 1hr 42 mins, only a few minutes slower than my quickest race pace. With the Gloucester 20 miler next week, the 10 mile mark was passed in 1.18 - it will be interesting to see if this translates into a fast time in a race environment.
7.51 per mile
1hr 47 mins
Summary of week 7: 33 miles (+48 km on the x-Bike)
Well that's seven week's gone and I've certainly covered more miles since the New Year than I thought I could physically manage! Another 33 miles this week and a surprisingly quick long run today, almost at my half marathon good race pace. If I can stay injury free, which currently seems to be the case (even the blistering has now been banished) I should be able to achieve decent times. With a couple of 20 mile races and a half marathon coming up in March, this will be put to the test shortly. Whole marathon thing dosen't seem so daunting now, let's hope these words don't come back to haunt me!
Run
An excellent run. Up early to be out at 7am but Sian decided that she needed the extra sleep (Sleep 1, Church 0) so entertained the boys and headed out nearer ten. Quick Harborne circuit and then out through Bearwood to Handsworth and back via town via the canal. So much for the long slow weekend run though! Legs were feeling pretty fresh so I pushed on, worked hard (certainly a lot harder than some of the long runs) and kept a sub 8 min mile pace. I think the volume of training is paying off as it didn't feel too bad past the 10 mile marker. Heavy rain incentivised a quick return as well and I passed the half marathon mark at 1hr 42 mins, only a few minutes slower than my quickest race pace. With the Gloucester 20 miler next week, the 10 mile mark was passed in 1.18 - it will be interesting to see if this translates into a fast time in a race environment.
Saturday 24th February
48 km (30 miles) on X-Bike - 1 Hr 34 mins
Day of rest and recovery after a complete blowout at Simpson's restaurant with Tim and Heather on Friday night, on an extravagant night of work celebration. It's an amazing place. So time spent down the gym as Dan and James did their tennis and swimming lessons and managed to climb on the exercise bike for an hour and a half, whiling away the time as England were slaughtered by Ireland at Croke Park in the rugby.
Day of rest and recovery after a complete blowout at Simpson's restaurant with Tim and Heather on Friday night, on an extravagant night of work celebration. It's an amazing place. So time spent down the gym as Dan and James did their tennis and swimming lessons and managed to climb on the exercise bike for an hour and a half, whiling away the time as England were slaughtered by Ireland at Croke Park in the rugby.
Friday, February 23, 2007
Thursday 22nd February
10 miles - BVH
To club 2.5 m @ 8.12 p/m
warm up 2.1 m @ 7. 50 p/m
Hill reps 2.4 m
Home: 3 m @ 8.21p/m
Hill Reps on Beech Road at Bournville Harriers. A strange sight - about 50 runners pounding down a cul-de-sac, spilling over both pavements. Must have amused the locals and the cops came over to have a look! Reps were OK - quick run uphill at variable lengths with a jog down. After initially feeling heavy, the legs then felt very light once I'd warmed up -I guess the sports massage must have been useful. A good work out
To club 2.5 m @ 8.12 p/m
warm up 2.1 m @ 7. 50 p/m
Hill reps 2.4 m
Home: 3 m @ 8.21p/m
Hill Reps on Beech Road at Bournville Harriers. A strange sight - about 50 runners pounding down a cul-de-sac, spilling over both pavements. Must have amused the locals and the cops came over to have a look! Reps were OK - quick run uphill at variable lengths with a jog down. After initially feeling heavy, the legs then felt very light once I'd warmed up -I guess the sports massage must have been useful. A good work out
Wednesday, February 21, 2007
Tuesday 20th February
9.3 miles
To work: 5.9 miles @ 8.24 p/m (49 mins)
Back: 3.4 miles @ 7.56 p/m
+ Evening Sports Massage
Finally succumbed to the sports massage! Sian's birthday present and a treat was to ease the aches and pains of the past couple of months on Don Campbell's couch. Surprisingly the leg muscles weren't as tight as I expected, although a few tears were almost drawn when the muscles around the ankles were tended to. Immediately afterwards the effects weren't apparent but as I write this (Wednesday evening), a day of walking around like a baby giraffe pay testament to the virtues of the massage process. Apparantly I'll be running freely at the club tomorrow night - hmmm, have to see!
Earlier a couple of runs. Jumped the canal puddles and took the Rea Valley route to work - feeling quite tired though. Just putting in the mileage. Had a better run back, dodging the traffic!
To work: 5.9 miles @ 8.24 p/m (49 mins)
Back: 3.4 miles @ 7.56 p/m
+ Evening Sports Massage
Finally succumbed to the sports massage! Sian's birthday present and a treat was to ease the aches and pains of the past couple of months on Don Campbell's couch. Surprisingly the leg muscles weren't as tight as I expected, although a few tears were almost drawn when the muscles around the ankles were tended to. Immediately afterwards the effects weren't apparent but as I write this (Wednesday evening), a day of walking around like a baby giraffe pay testament to the virtues of the massage process. Apparantly I'll be running freely at the club tomorrow night - hmmm, have to see!
Earlier a couple of runs. Jumped the canal puddles and took the Rea Valley route to work - feeling quite tired though. Just putting in the mileage. Had a better run back, dodging the traffic!
Sunday, February 18, 2007
Sunday 18th February
7.2 miles
54mins @ 7.34 p/mile
Summary of week 6: 37.8 miles
Again, good mileage and on target for at least a sub 3.45 marathon. Really pleased to have got a 20 miler out of the way (with no ill-effects), and with the light drawing out and the weather improving (possibly) this should continue to help with the training. Legs not as tired as I would have expected, although I've been pretty ratty - maybe I'm more tired than I'm admitting to myself!
Run
First run as a 35 year old - wonder if this puts me in a new age category, or just gives me a more bona fide excuse for leaden legs? Certainly feeling older as I crawled back over the canals - on a Spring like day it seemed that half of the University running team were out, making my efforts appear somewhat laboured! Good to get out though - after red wine, buckets of popcorn and drunken sleep I wasn't sure how motivated I was going to be, but a quick loop of Bearwood, town and the canals home managed to shake out the cobwebs at a decent pace too. Shouldn't really be aiming for sub 8 min mile runs with longer distances the aim, but it seemed to go well, and ironically I missed the Tamworth 10km again - with so much family down at the mo, I couldn't justify the time away, albeit with an unused entry.
54mins @ 7.34 p/mile
Summary of week 6: 37.8 miles
Again, good mileage and on target for at least a sub 3.45 marathon. Really pleased to have got a 20 miler out of the way (with no ill-effects), and with the light drawing out and the weather improving (possibly) this should continue to help with the training. Legs not as tired as I would have expected, although I've been pretty ratty - maybe I'm more tired than I'm admitting to myself!
Run
First run as a 35 year old - wonder if this puts me in a new age category, or just gives me a more bona fide excuse for leaden legs? Certainly feeling older as I crawled back over the canals - on a Spring like day it seemed that half of the University running team were out, making my efforts appear somewhat laboured! Good to get out though - after red wine, buckets of popcorn and drunken sleep I wasn't sure how motivated I was going to be, but a quick loop of Bearwood, town and the canals home managed to shake out the cobwebs at a decent pace too. Shouldn't really be aiming for sub 8 min mile runs with longer distances the aim, but it seemed to go well, and ironically I missed the Tamworth 10km again - with so much family down at the mo, I couldn't justify the time away, albeit with an unused entry.
Saturday 17th February
Resting
Legs feeling a little heavy after Thursday but apart from that, no real after effects. Celebrated my birthday and have had a couple of real boozy evenings - with Gareth and Mandy down as well, I've managed to sink into the red wine vat - must get out and shake a leg tomorrow!
Legs feeling a little heavy after Thursday but apart from that, no real after effects. Celebrated my birthday and have had a couple of real boozy evenings - with Gareth and Mandy down as well, I've managed to sink into the red wine vat - must get out and shake a leg tomorrow!
Thursday, February 15, 2007
Thursday 15th February 2007
20 miles
2 Hrs 51 mins @ 8.34 p/m
Longest run to date and passed a pyschological barrier. I was really apprehensive before the run and woke up very early on this day off work. Did I have the legs for a long run at this point in the training schedule? Would the injury niggles catch up with me, especially the blisters? Well, it all went perfectly and it's a real boost to the rest of the training. Thought hard about the course - tried to limit the amount of hard pavement running but tried to keep it interesting. A seemingly infinite variety of old skool tunes (thank god for iPod's) took me up the canal past Northfield, back down the Rea Valley Cycle route (with a couple of loops of Canon Hill Park) to town, and over to Winson Green and back on the canals. It was a mild and cloudy morning (a few sunbursts) and I managed a very even pace throughout. The miles rolled by and although the legs are feeling a little heavy now, I didn't feel spent at the end. Maybe I just didn't work hard enough. Think I've nailed the blister issue once and for all - Hilly Mono socks (for x-country) have ceased the problem since I started wearing them, and the water bottle belt was adequate for hydration on the way round. All in all I've settled now on my ideal long-run gear which will help with the rest of the training. Time wise, although a training run, it was bang on for a 3.45 marathon. Reading through the RW schedules and their long run recommended times, it probably lends itself more to a circa 3.30 time, so I'll have to see how it goes. With a couple of 20 mile races coming up (Gloucester and Ashby), now that I have a 20 miler under my belt it will be useful to see how training times compare to these. Split times - 10m @ 1.26, 1/2 marathon @ 1.52.
So, still a couple of months to go but I really couldn't feel more positive. I guess putting in the mileage over the past couple of months is starting to reap dividends. With Sian and the boys away, relaxed for the rest of the day - sorted the garage and visited Paul, Gave BVH a miss (and will rest tomorrow) as Mark is leaving Brum next week, so off to see him off down the boozer .... a well, deserved pint, I think!
2 Hrs 51 mins @ 8.34 p/m
Longest run to date and passed a pyschological barrier. I was really apprehensive before the run and woke up very early on this day off work. Did I have the legs for a long run at this point in the training schedule? Would the injury niggles catch up with me, especially the blisters? Well, it all went perfectly and it's a real boost to the rest of the training. Thought hard about the course - tried to limit the amount of hard pavement running but tried to keep it interesting. A seemingly infinite variety of old skool tunes (thank god for iPod's) took me up the canal past Northfield, back down the Rea Valley Cycle route (with a couple of loops of Canon Hill Park) to town, and over to Winson Green and back on the canals. It was a mild and cloudy morning (a few sunbursts) and I managed a very even pace throughout. The miles rolled by and although the legs are feeling a little heavy now, I didn't feel spent at the end. Maybe I just didn't work hard enough. Think I've nailed the blister issue once and for all - Hilly Mono socks (for x-country) have ceased the problem since I started wearing them, and the water bottle belt was adequate for hydration on the way round. All in all I've settled now on my ideal long-run gear which will help with the rest of the training. Time wise, although a training run, it was bang on for a 3.45 marathon. Reading through the RW schedules and their long run recommended times, it probably lends itself more to a circa 3.30 time, so I'll have to see how it goes. With a couple of 20 mile races coming up (Gloucester and Ashby), now that I have a 20 miler under my belt it will be useful to see how training times compare to these. Split times - 10m @ 1.26, 1/2 marathon @ 1.52.
So, still a couple of months to go but I really couldn't feel more positive. I guess putting in the mileage over the past couple of months is starting to reap dividends. With Sian and the boys away, relaxed for the rest of the day - sorted the garage and visited Paul, Gave BVH a miss (and will rest tomorrow) as Mark is leaving Brum next week, so off to see him off down the boozer .... a well, deserved pint, I think!
Tuesday, February 13, 2007
Tuesday 13th February
10.5 miles
To work: 6.9 miles @ 8.12 p/m (56 mins)
Back: 3.6 miles @ 7.49 p/m
Sian and the boys are down in Wales for half-term with Mamgu so I have a week of freedom, catching up on sleep and a chance to properly plan my runs. Had a lovely early run into work - over to Cotteridge and through to Canon Hill Park on the Rhea Valley route. Almost forgot I was on the way to work! Feeling good, niggles at the start of the run but then seem to disappear after a couple of miles. Manic day at work sorting contracts and pleased to have done a longer run early as it was a wet return home! Pushed on the pace, felt good and generally the running seems to be relatively easy at the moment - I guess the intensity of training must be paying off. Rested yesterday, although hit the tennis court, and will rest again tomorrow before, weather permitting, the longest run to date on Thursday on a deserved day off work!
To work: 6.9 miles @ 8.12 p/m (56 mins)
Back: 3.6 miles @ 7.49 p/m
Sian and the boys are down in Wales for half-term with Mamgu so I have a week of freedom, catching up on sleep and a chance to properly plan my runs. Had a lovely early run into work - over to Cotteridge and through to Canon Hill Park on the Rhea Valley route. Almost forgot I was on the way to work! Feeling good, niggles at the start of the run but then seem to disappear after a couple of miles. Manic day at work sorting contracts and pleased to have done a longer run early as it was a wet return home! Pushed on the pace, felt good and generally the running seems to be relatively easy at the moment - I guess the intensity of training must be paying off. Rested yesterday, although hit the tennis court, and will rest again tomorrow before, weather permitting, the longest run to date on Thursday on a deserved day off work!
Sunday, February 11, 2007
Sunday 11th February 2007
10.2 miles (6 miles slow - 4 miles tempo)
1 hr 24 mins @ 8.20 p/m
Summary of week 5: 31.5 miles and 45 km on X-Bike
Pleased to clock up the mileage on this most unusual week, with unexpected snowbound interuption. Giddy new heights really - that's 180 miles in 6 weeks, which is way beyond anything I've done consistently in the past. Stamina and motivational wise - no problems, all going to plan. Even seemed to have solved the blistering issue with thicker socks. Can't shake off a minor thigh strain though and just a little concerned of repeat ankle trouble. I guess I can't forget what happened last year. The attention to RW schedule is OK - at least for the 3hr 45 time (albeit my runs are a little haphazard as, hey, I actually have a life and can't drop everything to run on cue!) but I may now abandon the schedule for a couple of weeks, tone down the volume of runs but concentrate on a biggie mid week, go for a 16 miler as a good baromoter to progress. Starting to think it will be so much easier to train for a quicker half-marathon when this is all over!
An early start (7 am) for a favourite run. Had to abandon the canals as they were still slippery and, despite expecting the contrary, enjoyed a decent spell of weather and a good run up to Northfield, over the 'Harborne Hills' and finished with a 4 mile circuit of Harborne surrounds. Back in time to look after James whilst Sian disappeared to church and the Bullring, obeying both God and the God of Shopping! Thigh niggle seemed to disappear with the run but conscious of not overdoing things, and I just still suspect that the ankle isn't too strong. May try out some ankle dorsiflexing exercises to strengthen and just wind down the volume of runs in the next couple of weeks. Took the run initially at a slow pace and knocked off the last 4 mile circuit at 7.30 pace, met up a couple of other runners which seemed to put a bit of wind in my sails! Nothing like the competitive edge. Chilled for the rest of the day and England won the one-day cricket series Vs Aussies - and Arsenal won (scoring twice against Wigan in the last 10 minutes) - what more can a man ask for?
1 hr 24 mins @ 8.20 p/m
Summary of week 5: 31.5 miles and 45 km on X-Bike
Pleased to clock up the mileage on this most unusual week, with unexpected snowbound interuption. Giddy new heights really - that's 180 miles in 6 weeks, which is way beyond anything I've done consistently in the past. Stamina and motivational wise - no problems, all going to plan. Even seemed to have solved the blistering issue with thicker socks. Can't shake off a minor thigh strain though and just a little concerned of repeat ankle trouble. I guess I can't forget what happened last year. The attention to RW schedule is OK - at least for the 3hr 45 time (albeit my runs are a little haphazard as, hey, I actually have a life and can't drop everything to run on cue!) but I may now abandon the schedule for a couple of weeks, tone down the volume of runs but concentrate on a biggie mid week, go for a 16 miler as a good baromoter to progress. Starting to think it will be so much easier to train for a quicker half-marathon when this is all over!
An early start (7 am) for a favourite run. Had to abandon the canals as they were still slippery and, despite expecting the contrary, enjoyed a decent spell of weather and a good run up to Northfield, over the 'Harborne Hills' and finished with a 4 mile circuit of Harborne surrounds. Back in time to look after James whilst Sian disappeared to church and the Bullring, obeying both God and the God of Shopping! Thigh niggle seemed to disappear with the run but conscious of not overdoing things, and I just still suspect that the ankle isn't too strong. May try out some ankle dorsiflexing exercises to strengthen and just wind down the volume of runs in the next couple of weeks. Took the run initially at a slow pace and knocked off the last 4 mile circuit at 7.30 pace, met up a couple of other runners which seemed to put a bit of wind in my sails! Nothing like the competitive edge. Chilled for the rest of the day and England won the one-day cricket series Vs Aussies - and Arsenal won (scoring twice against Wigan in the last 10 minutes) - what more can a man ask for?
Saturday, February 10, 2007
Friday 9th February
3 miles jog back from work
30 km on X-Bike (68 mins)
Snow
An unexpected runout this evening. The snow fell again steadily during the day and after deciding to bus it to work (rather than risk car abandonment), had no chance of getting back by the same means. Black ice and utter chaos as Birmingham was brought to a standstill, busses slid down Moseley Hill and drivers resigned themselves to a long evening. Tim took 5 hours to get back to Redditch but in my Scarpa boots it was a great chance for a little snow X-Country! Enjoyed a gentle jog back, stopping only as a car radiator blew near the QE. Harborne Park Road was an ice rink, cars abandoned for the night. Surprised there weren't any looters about!
Managed 30km on the exercise bike later watching highlights of England beating Australia in a 1 day cricket final (almost as rare as the snow). Not sure if the bike adds much to the training but it certainly burns a few calories and the resistance levels are OK. After an hour the seat is a little unforgiving though
30 km on X-Bike (68 mins)
Snow
An unexpected runout this evening. The snow fell again steadily during the day and after deciding to bus it to work (rather than risk car abandonment), had no chance of getting back by the same means. Black ice and utter chaos as Birmingham was brought to a standstill, busses slid down Moseley Hill and drivers resigned themselves to a long evening. Tim took 5 hours to get back to Redditch but in my Scarpa boots it was a great chance for a little snow X-Country! Enjoyed a gentle jog back, stopping only as a car radiator blew near the QE. Harborne Park Road was an ice rink, cars abandoned for the night. Surprised there weren't any looters about!
Managed 30km on the exercise bike later watching highlights of England beating Australia in a 1 day cricket final (almost as rare as the snow). Not sure if the bike adds much to the training but it certainly burns a few calories and the resistance levels are OK. After an hour the seat is a little unforgiving though
Thursday 8th February
15 km - X-Bike (31 mins)
Snow
Woke up to a Winter wonderland. It dosen't happen very often but when it does, it seems almost unworldly! 15cm of snow and all the local schools were closed so less of the running, and more of the sledging. Dan thought it was amazing, James decided it was safer indoors. No running for safety reasons (and Rowheath Pavillion was closed) so just half an hour on the exercise bike
Snow
Woke up to a Winter wonderland. It dosen't happen very often but when it does, it seems almost unworldly! 15cm of snow and all the local schools were closed so less of the running, and more of the sledging. Dan thought it was amazing, James decided it was safer indoors. No running for safety reasons (and Rowheath Pavillion was closed) so just half an hour on the exercise bike
Wednesday, February 7, 2007
Wednesday 7th February
7 miles - steady pace
To work - 3.6 miles @ 8.32 per mile
Back - 3.4 miles @ 8.11 p/m
When the North wind doth blow .....
Boy, another chilly day. Didn't pay to hang around on the way home (about -3 again) and had the first chance to run through Canon Hill Park, in the dusk, this year. Not a place to run through in the dark, but the nights are slowly drawing out again. Had a good stretch out on the way home which helped ease concerns over a couple of niggles - I 'm paranoid that I'll re-injure my ankle and it is taking a lot of work over the past few weeks. Have to be careful. Forecasted for heavy snow tomorrow ... cool
To work - 3.6 miles @ 8.32 per mile
Back - 3.4 miles @ 8.11 p/m
When the North wind doth blow .....
Boy, another chilly day. Didn't pay to hang around on the way home (about -3 again) and had the first chance to run through Canon Hill Park, in the dusk, this year. Not a place to run through in the dark, but the nights are slowly drawing out again. Had a good stretch out on the way home which helped ease concerns over a couple of niggles - I 'm paranoid that I'll re-injure my ankle and it is taking a lot of work over the past few weeks. Have to be careful. Forecasted for heavy snow tomorrow ... cool
Tuesday 6th February 2007
11.4 miles - slow pace
To work - 3.7 miles @ 8.34 p/m
Back - 7.72 miles @ 9.01 p/m (1hr 9 mins)
Taking advantage of the dry, if not bitterly cold, conditions to get some decent mileage in. Took the long route back through Kings Heath and discovered that the link road between Cotteridge and Northfield seems to go on forever! Great to run back in the light (first time this year) but when the sun went down it dropped to about -3, really chilling. Took the run slowly, partly by intent, partly in respect to a slight thigh strain. Nothing major though. Harvey emailed across his marathon training plan - a frightening prospect in terms of mileage!
To work - 3.7 miles @ 8.34 p/m
Back - 7.72 miles @ 9.01 p/m (1hr 9 mins)
Taking advantage of the dry, if not bitterly cold, conditions to get some decent mileage in. Took the long route back through Kings Heath and discovered that the link road between Cotteridge and Northfield seems to go on forever! Great to run back in the light (first time this year) but when the sun went down it dropped to about -3, really chilling. Took the run slowly, partly by intent, partly in respect to a slight thigh strain. Nothing major though. Harvey emailed across his marathon training plan - a frightening prospect in terms of mileage!
Sunday, February 4, 2007
Sunday 4th February 2007
Race - Stourbridge Stagger Multi-Terrain
10.25 miles - 1hr 22 mins @ 8.02 p/mile
Summary of week 4: 25 miles. Behind on the recommended mileage on the RW guides but I feel like it's been a good effort this week, particularly after heavy legs mid-week. Felt very strong after the Stourbridge Stagger (unlike last year) and this is a good guide for progress to date. No more races lined up in February (I think I'll drop out of the Tamworth 10km - it's too short for the training) and now concentrate on at least 2 more long runs for ths month. Have to remember that this is now 5 weeks of 25+ mile weeks now this year, and that's something new. The blistering feels better and importantly, I still feel motivated.
What a fantastic day for a mult-terrain race. Hoar frost and strong winter sun for this gorgeous run across the North Worcestershire hills. Had a good natter with Linda on the way and met up with a few other Bournville guys for the 10.30 start at Mary Stephens Park in Pedmore. Had a strategy to use this as a pure training run, at circa 8.30 - 8.45 p/m mile but have reached the conclusion that the adreneline and natural competitive instinct make races, particularly of a relativley short nature, ill suited to replicating training runs. Went off too quickly for the strategy with Harvey, but then slowed as we went over Stourbridge Golf course, through the alluvial sandy paths and hit the first hill to get up onto the North Worcestershire footpath. This was a hilly run, going up over 600 feet in total. Awesome views on the hills for miles around and then, remembered from last year, a walk up a particularly quick incline. Passed by a lady in a Superman cape (bizarre!), perhaps to negotiate the various stiles that held us up for the middle part of the course. Ran through Iverley and Churchill and then back on to the hills before back to the playing fields of St Jo's, via Racecourse Lane and the Park to finish. Most of the BVH contingent had got back before me and this was probably a good 5 minutes slower than last year, but I'm delighted. Felt fresh at the end, the pace was decent and it felt like a good omen for longer runs ahead. Going was soft but wore normal running shoes, and no repurcussions with the ankle this year, with low impact. Got home, quick turnaround, and spent the rest of the day chatting to the guys at Daisy's birthday party in Fairfield. Hope it still feels this good after a sleep.
10.25 miles - 1hr 22 mins @ 8.02 p/mile
Summary of week 4: 25 miles. Behind on the recommended mileage on the RW guides but I feel like it's been a good effort this week, particularly after heavy legs mid-week. Felt very strong after the Stourbridge Stagger (unlike last year) and this is a good guide for progress to date. No more races lined up in February (I think I'll drop out of the Tamworth 10km - it's too short for the training) and now concentrate on at least 2 more long runs for ths month. Have to remember that this is now 5 weeks of 25+ mile weeks now this year, and that's something new. The blistering feels better and importantly, I still feel motivated.
What a fantastic day for a mult-terrain race. Hoar frost and strong winter sun for this gorgeous run across the North Worcestershire hills. Had a good natter with Linda on the way and met up with a few other Bournville guys for the 10.30 start at Mary Stephens Park in Pedmore. Had a strategy to use this as a pure training run, at circa 8.30 - 8.45 p/m mile but have reached the conclusion that the adreneline and natural competitive instinct make races, particularly of a relativley short nature, ill suited to replicating training runs. Went off too quickly for the strategy with Harvey, but then slowed as we went over Stourbridge Golf course, through the alluvial sandy paths and hit the first hill to get up onto the North Worcestershire footpath. This was a hilly run, going up over 600 feet in total. Awesome views on the hills for miles around and then, remembered from last year, a walk up a particularly quick incline. Passed by a lady in a Superman cape (bizarre!), perhaps to negotiate the various stiles that held us up for the middle part of the course. Ran through Iverley and Churchill and then back on to the hills before back to the playing fields of St Jo's, via Racecourse Lane and the Park to finish. Most of the BVH contingent had got back before me and this was probably a good 5 minutes slower than last year, but I'm delighted. Felt fresh at the end, the pace was decent and it felt like a good omen for longer runs ahead. Going was soft but wore normal running shoes, and no repurcussions with the ankle this year, with low impact. Got home, quick turnaround, and spent the rest of the day chatting to the guys at Daisy's birthday party in Fairfield. Hope it still feels this good after a sleep.
Saturday, February 3, 2007
Saturday 3rd February
No chance of a run on a Saturday. James demanded Big Cook, Little Cook at 6.30 and in a whirl we had left the day behind in the gym. Whilst Dan played tennis and Sian hit the treadmill, I nattered away to all and sundry and policed James, who as a magnet for trouble was trying to destroy the roller blinds in the cafeteria. Fabulous winter's day, real warmth in the sun. Later kicked the football around the garden and watched England destroy Scotland in the rugby. Chilling also after a decent tennis match on Friday night - had a couple of good sets with Richard, and burnt off a few calories.
Some trepidation regarding the Stourbridge Stagger tomorrow. I crocked myself for 3 months after the run last year although no sign of the stress fracture returning this time around. Will abandon the competitive edge and use it as a decent training run I think - the conditions should be really good.
Some trepidation regarding the Stourbridge Stagger tomorrow. I crocked myself for 3 months after the run last year although no sign of the stress fracture returning this time around. Will abandon the competitive edge and use it as a decent training run I think - the conditions should be really good.
Thursday 1st February 2007
7.3 miles - BVH - 1 hr 1 min
Run to / back from club + Reps
For Harvey at the club - my email address is mike@applauseit.co.uk
Benfited from a day off running yesterday and cold feeling a lot better. Have a slight side strain but seemed to run this off. In general though, and reconfirmed by John at the club, in building up the mileage tired legs are inevitable. I guess if I manage to keep to an approximate schedule I've just got to get used to the fatigue. Enjoyed the run this evening. Jog down to the club and reps again on the Bristol Road, sustained at about 6.45 p/m pace. Ran back to a deserved bag of pretzels and once they're opened, there's no stopping. Mandy reckoned there's no fat, so bring em on! Felt the pyschological benefit of running today as well - had a really poor day at work with every decision seeming to conspire against me but after a few play fights with the kids and a good work out, the world again seemed a much better place! So, that's the January training behind me and so far, so good.
Run to / back from club + Reps
For Harvey at the club - my email address is mike@applauseit.co.uk
Benfited from a day off running yesterday and cold feeling a lot better. Have a slight side strain but seemed to run this off. In general though, and reconfirmed by John at the club, in building up the mileage tired legs are inevitable. I guess if I manage to keep to an approximate schedule I've just got to get used to the fatigue. Enjoyed the run this evening. Jog down to the club and reps again on the Bristol Road, sustained at about 6.45 p/m pace. Ran back to a deserved bag of pretzels and once they're opened, there's no stopping. Mandy reckoned there's no fat, so bring em on! Felt the pyschological benefit of running today as well - had a really poor day at work with every decision seeming to conspire against me but after a few play fights with the kids and a good work out, the world again seemed a much better place! So, that's the January training behind me and so far, so good.
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