As the big race gets ever nearer the training has now changed focus. The last week (and the next two) will see an ever increasing amount of speedwork. Got to be careful though whilst tapering ... so, more and more speedwork whilst also decreasing the total volume of training (and no long runs).
This means, in theory, that I should have recovered from all the hard training over the past few months. So, yesterday I travelled to Leeds to run one of the weekly parkrun 5k events. I had absolutely no idea what to expect but in the end I decided to go out at 18:20 pace (3:40 per km) and see what would happen.
My kilometre times were 3:41 ... 3:50 ... 3:50 ... 3:50 ... 3:31
I finished 10th out of 259 with a time of 18:42.
Slightly disappointed with that but training the day before may have left me slightly tired. I did 5 x 1200m in 4:35 each with 600m jog recovery between the efforts. A very busy week helping Keir organise himself for starting university on the 15th September probably left me slightly tired too ... all that's finished now though.
Anyway 18:42 represents an age graded time of 16:33 which is only a few seconds slower than my best ever age graded 5k time. Something positive there then.
Hopefully we'll see an improvement next week when I don't have any speedwork the day before ...
Showing posts with label tapering. Show all posts
Showing posts with label tapering. Show all posts
Sunday, 26 August 2012
Sunday, 19 August 2012
almost there now
Well ... it's tapering now. Last week was my last week of 'proper' training and it went very well indeed. It included a club 3000m track race on Thursday which I completed in 10:54 ... my fastest time since the year 2000.
On Saturday morning was my last session of hill reps. Up and down Newall Carr Bank, to the north of Otley, twenty times at about 8.00am. Ouch ... Felt very good though, especially when I passed a group of cyclists from Otley Cycle Club on my last rep.
For some reason cyclists don't enjoy me passing them up the hills.
I've also spent the last week or two preparing pacing and nutrition plans for the big race early next month. That's now out of the way and UK team management seem very happy with those which is a bonus as that means I can now concentrate on tapering and relaxing properly.
You may have noticed that this blog has undergone a few changes recently. Hope everything works OK but if you find a link that doesn't work please let me know and I'll correct it.
On Saturday morning was my last session of hill reps. Up and down Newall Carr Bank, to the north of Otley, twenty times at about 8.00am. Ouch ... Felt very good though, especially when I passed a group of cyclists from Otley Cycle Club on my last rep.
For some reason cyclists don't enjoy me passing them up the hills.
I've also spent the last week or two preparing pacing and nutrition plans for the big race early next month. That's now out of the way and UK team management seem very happy with those which is a bonus as that means I can now concentrate on tapering and relaxing properly.
You may have noticed that this blog has undergone a few changes recently. Hope everything works OK but if you find a link that doesn't work please let me know and I'll correct it.
Saturday, 2 June 2012
this week
It's been quite a busy few days since my last post ...
Tuesday 29 May - Keir's 18th birthday. He had already told us that he didn't want to spend too long celebrating as he wanted to not be distracted from his exams (which have already started). We still managed to ensure he had a memorable day though.
Wednesday 30 May - long run. Over thirty miles in the morning and strength work in the evening. My last long run before the ULTRArace 100.
Thursday 31 May - 5.5 mile race (8.9 km) race in Yeadon which forms part of the Harrogate League series. I ran 38:11 on the muddy (and slippery) trails and finished in 45th position (out of 262). Quite surprised by this for two reasons: (1) only one day after a very long run and only 6 seconds behind my best on that course, (2) I, along with about half a dozen other runners, lost about 30 seconds after taking a wrong turn in Esholt just before the long climb through the woods.
My club, Otley AC, seems to be doing very well indeed so 'well done everyone'.
Friday 1 June - 7.6 mile tempo run (12.2 km) in the afternoon. The target was 6:51 per mile (4:15 per km) and I thought I might struggle with that less than 24 hrs after quite a hard race. However, without pushing too hard, I managed 6:43 per mile (4:10 per km). The idea was to run quite fast but also to 'run to feel' - always being in control of any residual niggles from the race or long run. Pleased with that. More strength and core work in the evening.
Day off today but thing about those running the Grand Union Canal Race, especially Debs, Jerry, Pat R, Mike B and Richard Q.
Back to training tomorrow but I'm now in tapering mode for three weeks. I just hope the recent summer weather holds out and we don't have 12 hours of rain on 22/23 June.
Tuesday 29 May - Keir's 18th birthday. He had already told us that he didn't want to spend too long celebrating as he wanted to not be distracted from his exams (which have already started). We still managed to ensure he had a memorable day though.
Wednesday 30 May - long run. Over thirty miles in the morning and strength work in the evening. My last long run before the ULTRArace 100.
Thursday 31 May - 5.5 mile race (8.9 km) race in Yeadon which forms part of the Harrogate League series. I ran 38:11 on the muddy (and slippery) trails and finished in 45th position (out of 262). Quite surprised by this for two reasons: (1) only one day after a very long run and only 6 seconds behind my best on that course, (2) I, along with about half a dozen other runners, lost about 30 seconds after taking a wrong turn in Esholt just before the long climb through the woods.
My club, Otley AC, seems to be doing very well indeed so 'well done everyone'.
Friday 1 June - 7.6 mile tempo run (12.2 km) in the afternoon. The target was 6:51 per mile (4:15 per km) and I thought I might struggle with that less than 24 hrs after quite a hard race. However, without pushing too hard, I managed 6:43 per mile (4:10 per km). The idea was to run quite fast but also to 'run to feel' - always being in control of any residual niggles from the race or long run. Pleased with that. More strength and core work in the evening.
Day off today but thing about those running the Grand Union Canal Race, especially Debs, Jerry, Pat R, Mike B and Richard Q.
Back to training tomorrow but I'm now in tapering mode for three weeks. I just hope the recent summer weather holds out and we don't have 12 hours of rain on 22/23 June.
Sunday, 11 September 2011
Continuing my preparation for the Commonwealth Championships I've just begun the second week of tapering (out of three). Last week the mileage was 30 miles, this week it will be 40 and for the final week 20 [not including the race].
If that seems a little strange it's because the final week before tapering was my crash training period and to help recovery after that intense seven day period I half my normal weekly mileage.
Also in the final three weeks I try to include some heat training sessions, ie training with lots of clothes.
Yesterday afternoon I took part in another relay for Otley AC. This time it was the Yorkshire Road Relay Championships at Headingley, Leeds. I completed the windy 4 miles (6.4 km) in 24:20 which I'm very pleased about as that's the equivalent of about 18:50 for 5k.
Fifteen teams started. The A team finished third and the B team (for which I ran the first stage) finished ninth.
Also, for the first time ever, Otley AC had a women's team taking part. In my time as secretary (1999 to 2009) I tried incessantly to get a women's team together for various road relays. Always without success for one reason or another. It didn't help that some senior women seemed to have the attitude that in general the club's women were not up to the required standard.
I always thought that was irrelevant and that it was the taking part that was most important. If the team came last then at the very least they would have learned from the experience. So, well done to Tamara Weatherhead, Liz Ashton, Liz Fawcett and Caron Ralph.
If that seems a little strange it's because the final week before tapering was my crash training period and to help recovery after that intense seven day period I half my normal weekly mileage.
Also in the final three weeks I try to include some heat training sessions, ie training with lots of clothes.
Yesterday afternoon I took part in another relay for Otley AC. This time it was the Yorkshire Road Relay Championships at Headingley, Leeds. I completed the windy 4 miles (6.4 km) in 24:20 which I'm very pleased about as that's the equivalent of about 18:50 for 5k.
Fifteen teams started. The A team finished third and the B team (for which I ran the first stage) finished ninth.
Also, for the first time ever, Otley AC had a women's team taking part. In my time as secretary (1999 to 2009) I tried incessantly to get a women's team together for various road relays. Always without success for one reason or another. It didn't help that some senior women seemed to have the attitude that in general the club's women were not up to the required standard.
I always thought that was irrelevant and that it was the taking part that was most important. If the team came last then at the very least they would have learned from the experience. So, well done to Tamara Weatherhead, Liz Ashton, Liz Fawcett and Caron Ralph.
Sunday, 12 June 2011
11 years into the 21st century
At last I've taken the plunge and started using some of the available technology to have my posts appear on facebook. I know it's taken a while but it was suggested Carl Walsh (whose company - The Divan Centre was my first sponsor).
It's taken a day or two to sort out but I've also added something on the right which allows followers (or others) to receive an email notification every time I post something. Perhaps it my be of use to you.
And there's also a light-hearted poll on the right. I'd better say a couple of things about that ... my training has gone very well and I'm fit and confident. I haven't trained specifically for this race though so, in effect, this has come at the very end of a long period of base training. My training is all geared up to running well in Llandudno in September.
Back to the usual stuff. Yesterday Keir went to a scout camp near Bingley. I went with him on the train and ran home. It was a wonderful evening and a good run over the moors - just over 9 miles in total. Came across Dick Hudson but decided not to stop a while ...
I know a lot of runners find tapering quite difficult but for me it's an opportunity to catch up with a few things I've had to put off because of a lack of time due to all the training I've been doing. It's also a good time to relax and reflect on the race to come ... less than two weeks now.
Fay is also organising a camp for the very young members of the scouting organisation - called Beavers at that age. She began hers at 7.00pm yesterday and they all had an adventure filled night sleeping in the scout hut (it really is an adventure for 6 - 7 year olds). Today they will be going to Ilkley where there are lots of activities planned for this afternoon ... I hope the dry weather continues for them.
Keir is due home at about 5.00pm and Fay at about 7.30pm. Until then I've got the house to myself.
Peace at last !!!
It's taken a day or two to sort out but I've also added something on the right which allows followers (or others) to receive an email notification every time I post something. Perhaps it my be of use to you.
And there's also a light-hearted poll on the right. I'd better say a couple of things about that ... my training has gone very well and I'm fit and confident. I haven't trained specifically for this race though so, in effect, this has come at the very end of a long period of base training. My training is all geared up to running well in Llandudno in September.
Back to the usual stuff. Yesterday Keir went to a scout camp near Bingley. I went with him on the train and ran home. It was a wonderful evening and a good run over the moors - just over 9 miles in total. Came across Dick Hudson but decided not to stop a while ...
I know a lot of runners find tapering quite difficult but for me it's an opportunity to catch up with a few things I've had to put off because of a lack of time due to all the training I've been doing. It's also a good time to relax and reflect on the race to come ... less than two weeks now.
Fay is also organising a camp for the very young members of the scouting organisation - called Beavers at that age. She began hers at 7.00pm yesterday and they all had an adventure filled night sleeping in the scout hut (it really is an adventure for 6 - 7 year olds). Today they will be going to Ilkley where there are lots of activities planned for this afternoon ... I hope the dry weather continues for them.
Keir is due home at about 5.00pm and Fay at about 7.30pm. Until then I've got the house to myself.
Peace at last !!!
Monday, 6 June 2011
tapering
Tapering for the ULTRArace 100 miler has now well and truly begun. This week will see a reduction in training to about two thirds of last weeks level. Next week it will be down to less than 50% and for the final week before the race about 20 to 25%.
Obviously I can't fit in long runs but everything else is per my normal training - less of it that's all.
Also started heat training this morning. I know the ULTRArace 100 will probably not be a hot race but the physiological benefits gained are still useful. The most meaningful physiological adaptations that occur is an increase in blood plasma volume ... other adaptations include changes in sweat rate, changes in sweat sodium concentration and changes in core resting temperature.
Two of the most useful articles I've read about this stuff are from Endurance Science and from ULTRAFitnessTraining.com which is turning out be an exceptionally useful resource.
Obviously I can't fit in long runs but everything else is per my normal training - less of it that's all.
Also started heat training this morning. I know the ULTRArace 100 will probably not be a hot race but the physiological benefits gained are still useful. The most meaningful physiological adaptations that occur is an increase in blood plasma volume ... other adaptations include changes in sweat rate, changes in sweat sodium concentration and changes in core resting temperature.
Two of the most useful articles I've read about this stuff are from Endurance Science and from ULTRAFitnessTraining.com which is turning out be an exceptionally useful resource.
Saturday, 28 August 2010
things are going well
Just a couple of days ago I managed to find a replacement LIVESTRONG wristband in Leeds and since then I've taken part in a club handicap and a local 5k race - both of which produced very good times.
On Thursday I took part in a 3000m handicap at Carnegie track in Headingley, Leeds. Didn't run there this time and I had no plans to run home either. Expected a decent time therefore and as I'm not doing much training at the moment - tapering - I was rewarded with 10:57.
That's my fastest 3000m time in ten years. Happy with that.
My next event (and final race before Perth) was the Park Run in Leeds. Based on Thursday's performance my target was an ambitious 19:00. I was a bit apprehensive for a few reasons:
- my M45 personal best was 19:15
- 19:00 equates to an age graded 17:05 and my age graded personal best was 17:28
- although the weather was warm and sunny, it was also a bit windy in places.
Anyway, I arrived in plenty of time and walked around the course and noted where the undulations were and where the wind would be at it's strongest. After my usual warm up I was ready to go ... and the first kilometre passed in 3:30. I knew that was 18 seconds ahead of schedule but I also knew that it was downhill.
I felt good though and kept the effort as equal as I could into the wind and up the slight hill to 2k which I passed in 7:16. Still feeling good I was now beginning to pass those who had set off too quickly and this gave me an extra impetus as I ran into the wind for much of the third kilometre (11:10). The fourth kilometre was mostly flat and I reached that point in 14:57 ... then pushed on up the hill into the wind for a finishing time of 18:17.
My kilometre splits were: 3:30, 3:46, 3:54, 3:47 and 3:20
I now have a new M45 pb and a new age graded pb. See my 'personal bests' page for full details.
Very happy, only a week to go before the Perth 24 hr race and everything seems to be coming together brilliantly. The only thing out of my control seems to be the weather and that too looks good according to this forecast.
On Thursday I took part in a 3000m handicap at Carnegie track in Headingley, Leeds. Didn't run there this time and I had no plans to run home either. Expected a decent time therefore and as I'm not doing much training at the moment - tapering - I was rewarded with 10:57.
That's my fastest 3000m time in ten years. Happy with that.
My next event (and final race before Perth) was the Park Run in Leeds. Based on Thursday's performance my target was an ambitious 19:00. I was a bit apprehensive for a few reasons:
- my M45 personal best was 19:15
- 19:00 equates to an age graded 17:05 and my age graded personal best was 17:28
- although the weather was warm and sunny, it was also a bit windy in places.
Anyway, I arrived in plenty of time and walked around the course and noted where the undulations were and where the wind would be at it's strongest. After my usual warm up I was ready to go ... and the first kilometre passed in 3:30. I knew that was 18 seconds ahead of schedule but I also knew that it was downhill.
I felt good though and kept the effort as equal as I could into the wind and up the slight hill to 2k which I passed in 7:16. Still feeling good I was now beginning to pass those who had set off too quickly and this gave me an extra impetus as I ran into the wind for much of the third kilometre (11:10). The fourth kilometre was mostly flat and I reached that point in 14:57 ... then pushed on up the hill into the wind for a finishing time of 18:17.
My kilometre splits were: 3:30, 3:46, 3:54, 3:47 and 3:20
I now have a new M45 pb and a new age graded pb. See my 'personal bests' page for full details.
Very happy, only a week to go before the Perth 24 hr race and everything seems to be coming together brilliantly. The only thing out of my control seems to be the weather and that too looks good according to this forecast.
Sunday, 22 August 2010
Less than two weeks to go now and almost all the planning has been done. Transport has been arranged and so has the hotel (or so England Athletics tell me ...).
Nutrition and hydration has been planned according to my expected speed and the average temperature in Perth at that time of year.
When finding historical weather data for Perth, must be careful to choose Scotland not Australia.
Just a few items of food to buy: rice pudding, baby food, sultanas, custard, grapes and crystallised ginger.
All the training/hard work has been done now and I've recovered well from the crash training week. Now I've just got to keep myself fit and healthy for almost a fortnight. Mustn't do so much that I'm starting the race a bit tired ... but I've got to do enough so that I don't lose fitness. Like all training there's a very fine line between getting it right and overdoing things.
The race website has begun to add news items now, hopefully things will be added on a regular basis over the following days and weeks.
My target ?? Ah yes, well I plan to go out at the same pace as I did at the Commonwealth Championships but have a much better final four hours. Hopefully I've learned why my speed dropped so dramatically after 20 hours in Fitz Park, Keswick. Whatever, the main points are that I know I can run further than I did last September but after the World Championships my confidence took a bit of a knock (I don't want to repeat that experience, thank you very much).
For next year it is beginning to look more and more likely that I'll be attempting a different race distance which will be a challenge I'm really looking forward to. That will be in the second half of 2011 ... more news as it happens.
One more thing ... there's a very good piece about Martin Fryer on the Commonwealth Championships website.
Nutrition and hydration has been planned according to my expected speed and the average temperature in Perth at that time of year.
When finding historical weather data for Perth, must be careful to choose Scotland not Australia.
Just a few items of food to buy: rice pudding, baby food, sultanas, custard, grapes and crystallised ginger.
All the training/hard work has been done now and I've recovered well from the crash training week. Now I've just got to keep myself fit and healthy for almost a fortnight. Mustn't do so much that I'm starting the race a bit tired ... but I've got to do enough so that I don't lose fitness. Like all training there's a very fine line between getting it right and overdoing things.
The race website has begun to add news items now, hopefully things will be added on a regular basis over the following days and weeks.
My target ?? Ah yes, well I plan to go out at the same pace as I did at the Commonwealth Championships but have a much better final four hours. Hopefully I've learned why my speed dropped so dramatically after 20 hours in Fitz Park, Keswick. Whatever, the main points are that I know I can run further than I did last September but after the World Championships my confidence took a bit of a knock (I don't want to repeat that experience, thank you very much).
For next year it is beginning to look more and more likely that I'll be attempting a different race distance which will be a challenge I'm really looking forward to. That will be in the second half of 2011 ... more news as it happens.
One more thing ... there's a very good piece about Martin Fryer on the Commonwealth Championships website.
Tuesday, 3 August 2010
planning
Only eleven training days left before I go into 'tapering mode' for the three weeks before the 24 hr race in Perth. Of those eleven days, the last seven (ie all next week - Sunday to Saturday) will be crash training. Regular readers will know that I've used a seven day crash training period twice in the past with very good results, the first time was just before the Tooting Bec 24 hr race in 2008 and the second time was in the lead up to last year's Commonwealth Championships.
This is what I've got planned ... very hard work: 160+ miles of running, seven cycle rides of about 50 mins each, strength and conditioning exercises every day, stretching every day ... and lots of sleep !!! The running includes two speed sessions, a 9 mile tempo run and a 5k race on the last morning. Something to look forward to then.
I'll try find the time every day to briefly post with details of what I've done and how I'm feeling, etc.
In the meantime I've got a 25 mile run tomorrow and a 25 mile fartlek on Thursday morning leaving home at about 7.30am. Probably run along the canal between Apperley Bridge and Kirkstall (or vice versa) for the second one. See you there perhaps ...
Also, at the moment I'm putting together a hydration and nutrition plan for the race. Hydration is partly based on the temperature of course and it appears that in Perth (Scotland) in early September the temperature ranges from about 20.6 C (69.1 F) to about 11.7 C (53.1 F) on average.
In my last few 24 hr races I've been experimenting with caffeine, usually not having any in the three weeks before a race. However, I'm not convinced that caffeine during the race has been beneficial so I may well try my normal caffeine intake right up to the race itself. If anyone out there knows of any articles relating to caffeine and ultra distance races please let me know - I'm always interested in ultra running research. Leave a comment or email me using the address on this page.
This is what I've got planned ... very hard work: 160+ miles of running, seven cycle rides of about 50 mins each, strength and conditioning exercises every day, stretching every day ... and lots of sleep !!! The running includes two speed sessions, a 9 mile tempo run and a 5k race on the last morning. Something to look forward to then.
I'll try find the time every day to briefly post with details of what I've done and how I'm feeling, etc.
In the meantime I've got a 25 mile run tomorrow and a 25 mile fartlek on Thursday morning leaving home at about 7.30am. Probably run along the canal between Apperley Bridge and Kirkstall (or vice versa) for the second one. See you there perhaps ...
Also, at the moment I'm putting together a hydration and nutrition plan for the race. Hydration is partly based on the temperature of course and it appears that in Perth (Scotland) in early September the temperature ranges from about 20.6 C (69.1 F) to about 11.7 C (53.1 F) on average.
In my last few 24 hr races I've been experimenting with caffeine, usually not having any in the three weeks before a race. However, I'm not convinced that caffeine during the race has been beneficial so I may well try my normal caffeine intake right up to the race itself. If anyone out there knows of any articles relating to caffeine and ultra distance races please let me know - I'm always interested in ultra running research. Leave a comment or email me using the address on this page.
Sunday, 9 May 2010
leaving soon ...
Well, this will be the last post on my blog before the World Championships.
The last couple of weeks have gone extremely well. Tapering hard with no long runs but plenty of speedwork and a much reduced overall weekly mileage. Eating more food than usual too ... and losing a bit of weight [not that he had much to lose - Fay].
On a slightly different, rather sad note, it has just been announced that the race director for Brive has recently died. See the IAU website for more details.
Also on the IAU website is the news that they will be offering live updates throughout the race, along with interviews and other items of interest.
The race website is likely to have live coverage throughout the event for those that are interested. The race starts at 10.00am local time on Thursday (9.00am UK time).
I've also just found out that England Athletics have posted qualification details for the Perth Ultra 24 Hour Six Nations Home International Team Race which should be read in conjunction with the word document, a link to which can be found on the right of the England Athletics page - beneath the logo. At the moment I know I have the qualification so I'm not thinking about that one. Just the one in a few days time - if the Icelandic volcano is kind to us.
Tuesday, 8 September 2009
nine days and counting
Everything seems to be moving in the right direction again thanks to my father (Keith), my mother in law (Elizabeth) and most importantly my father in law (Keith).
Special thanks to Sharon too ... reading her email brought a tear to my eye !!!
Back to normality. Over the last few days I've been buying last minute supplies of custard, protein recovery bars, flapjack, jaffa cakes, dried apricots. Only have grapes to buy and obviously I'm going to get those nearer the time.
Second week of tapering and I'm beginning to relax a lot more now. Tim Noakes writes: "the more time you can spend in solitude and in personal reflection during this period, the better you will cope with the mental demands of the final quarter of the ultra marathon."
With a teenage son I know this isn't going to be easy but it can be done and now that all the planning and shopping is out of the way there's an increasing amount of time for relaxing.
Nervous though - this is easily the most important race I've taken part in ... and I started running in 1972.
Special thanks to Sharon too ... reading her email brought a tear to my eye !!!
Back to normality. Over the last few days I've been buying last minute supplies of custard, protein recovery bars, flapjack, jaffa cakes, dried apricots. Only have grapes to buy and obviously I'm going to get those nearer the time.
Second week of tapering and I'm beginning to relax a lot more now. Tim Noakes writes: "the more time you can spend in solitude and in personal reflection during this period, the better you will cope with the mental demands of the final quarter of the ultra marathon."
With a teenage son I know this isn't going to be easy but it can be done and now that all the planning and shopping is out of the way there's an increasing amount of time for relaxing.
Nervous though - this is easily the most important race I've taken part in ... and I started running in 1972.
Thursday, 3 September 2009
well prepared
Well, today is the first day since my crash training week that I've not felt tired. The worst day for tiredness was yesterday ... five days after crash training finished. I've still been training - about half my normal load, but that's OK as I'm now in tapering mode anyway. The big race is only two weeks away ...
I've also had a headache for the past couple of days (it is slowly getting better now though) which I reckon is due to my switch from normal to decaffeinated coffee in preparation for the Commonwealth Championships. Caffeine withdrawal sucks.
Now, lets have a look at some statistics. These figures refer to an 'average' week between 1 Aug 2009 and 28 Aug 2009. I've included for comparison, in red, figures relating to an 'average' week between 31 Aug 2008 and 28 Sep 2008 which was just before my last 24 hr race (when I set my pb).
miles per week ... 104.34 ... 87.68
running time ... 15h 11:16 ... 12h 54:34
cycling time ... 2h 19:25 ... 2h 05:24
stretching time ... 1h 47:13 ... 1h 25:09
strength/conditioning time ... 1h 15:52 ... 1h 41:42
eccentric achilles stretches time ... 30:01 ... 27:21
total time ... 21h 03:46 ... 18h 34:10
running sessions ... 8 ... 5.75
cycling sessions ... 2.75 ... 2.5
stretching sessions ... 8 ... 6
strength/conditioning sessions ... 2.25 ... 3
eccentric achilles stretches sessions ... 2.25 ... 2.5
resting heart rate ... 43.4 ... 45.5
weight ... 57.2 kg (126.0 lb) ... 57.7 kg (127.1 lb)
The upshot of all this is that I appear to be quite a bit fitter and healthier than I was 12 months ago. I'm in good shape to do well at the Commonwealth Championships in a couple of weeks time - I'm looking forward to it. Seven days intensive training inevitably took it's toll but I'm feeling much better now and tapering hard.
Although as a non-driver it isn't going to be easy getting there on public transport, especially as Keir wants £200 to £300 in the next fortnight as a deposit for a school trip to Russia as part of his A level History course. Is anyone out there driving from (or through) West Yorkshire to Keswick on Wednesday 16 September and can give me a lift ?
I've also had a headache for the past couple of days (it is slowly getting better now though) which I reckon is due to my switch from normal to decaffeinated coffee in preparation for the Commonwealth Championships. Caffeine withdrawal sucks.
Now, lets have a look at some statistics. These figures refer to an 'average' week between 1 Aug 2009 and 28 Aug 2009. I've included for comparison, in red, figures relating to an 'average' week between 31 Aug 2008 and 28 Sep 2008 which was just before my last 24 hr race (when I set my pb).
miles per week ... 104.34 ... 87.68
running time ... 15h 11:16 ... 12h 54:34
cycling time ... 2h 19:25 ... 2h 05:24
stretching time ... 1h 47:13 ... 1h 25:09
strength/conditioning time ... 1h 15:52 ... 1h 41:42
eccentric achilles stretches time ... 30:01 ... 27:21
total time ... 21h 03:46 ... 18h 34:10
running sessions ... 8 ... 5.75
cycling sessions ... 2.75 ... 2.5
stretching sessions ... 8 ... 6
strength/conditioning sessions ... 2.25 ... 3
eccentric achilles stretches sessions ... 2.25 ... 2.5
resting heart rate ... 43.4 ... 45.5
weight ... 57.2 kg (126.0 lb) ... 57.7 kg (127.1 lb)
The upshot of all this is that I appear to be quite a bit fitter and healthier than I was 12 months ago. I'm in good shape to do well at the Commonwealth Championships in a couple of weeks time - I'm looking forward to it. Seven days intensive training inevitably took it's toll but I'm feeling much better now and tapering hard.
Although as a non-driver it isn't going to be easy getting there on public transport, especially as Keir wants £200 to £300 in the next fortnight as a deposit for a school trip to Russia as part of his A level History course. Is anyone out there driving from (or through) West Yorkshire to Keswick on Wednesday 16 September and can give me a lift ?
Friday, 10 October 2008
Nerves
Tapering going well - plan to do 40 miles this week and 20 next. No long runs and almost all the training is fast stuff.
Getting nervous now - but looking forward to the race. Hope the weather holds out.
John Pares - London 24 hr winner in 2006 and 2007 - isn't on the start list for this year's race. He pulled out of the Hull 24 hr race too. I hope he's OK. If you're reading this John, leave a message please.
Thanks for the comment on my previous post Simon. I don't plan to answer here [I don't want to give away my game plan !!!] ... I'll email you later. Interestingly, 6:53 per mile over the course of a marathon would bring you home in 3h 00:28. Three hours exactly divided by 26 miles 385 yards equals 6:51.92 per mile.
Sorry to spoil your fun in Amsterdam !!!
Getting nervous now - but looking forward to the race. Hope the weather holds out.
John Pares - London 24 hr winner in 2006 and 2007 - isn't on the start list for this year's race. He pulled out of the Hull 24 hr race too. I hope he's OK. If you're reading this John, leave a message please.
Thanks for the comment on my previous post Simon. I don't plan to answer here [I don't want to give away my game plan !!!] ... I'll email you later. Interestingly, 6:53 per mile over the course of a marathon would bring you home in 3h 00:28. Three hours exactly divided by 26 miles 385 yards equals 6:51.92 per mile.
Sorry to spoil your fun in Amsterdam !!!
Sunday, 5 October 2008
Tapering
One week after the crash training week and I've almost recovered!
The niggles have all but gone and today's run - 6 miles tempo - was only marginally harder than expected.
With only two weeks to go before the next race I know it's pointless trying to make additional gains in fitness, etc.
I've got to be careful though not to lose fitness, etc.
The phrase which sums up this period is: 'tapering hard'.
The niggles have all but gone and today's run - 6 miles tempo - was only marginally harder than expected.
With only two weeks to go before the next race I know it's pointless trying to make additional gains in fitness, etc.
I've got to be careful though not to lose fitness, etc.
The phrase which sums up this period is: 'tapering hard'.
Tuesday, 1 July 2008
Just Ticking Over
All the hard work is done and now it's simply a case of fine tuning everything:
a)before the race - travel plans, lots of rest, still running but at a much reduced volume, eating plan to write up for crew
b) during the race - target times, kit, first aid, food and drink, spares
c) after the race - practice not passing out, back to hotel.
Still running fartlek, tempo runs, etc but no long runs, indeed, I have a 4.8 mile race tonight at Hudswell near Richmond. Part of the Harrogate League series.
a)before the race - travel plans, lots of rest, still running but at a much reduced volume, eating plan to write up for crew
b) during the race - target times, kit, first aid, food and drink, spares
c) after the race - practice not passing out, back to hotel.
Still running fartlek, tempo runs, etc but no long runs, indeed, I have a 4.8 mile race tonight at Hudswell near Richmond. Part of the Harrogate League series.
Subscribe to:
Posts (Atom)