This afternoon I completed my last training session with the weights. Just three more runs now before the race ... fartlek on Monday and Tuesday with a final steady run on Wednesday.
Started drinking the beetroot juice yesterday. Half a litre per day every day until the race. I'm sure I've mentioned it before but it was Jim Rogers in May 2010 who introduced me to the delights of the red stuff. I used it with good results in early September of that year.
Heat training continues tomorrow for the last time and I've been asked, by Martin Fryer, to wear the Australian jacket he kindly gave me after winning the inaugural Commonwealth Championships in 2009. Of course I'll wear it ... and hope a bit of the magic will rub off.
ps ... I'll also be wearing 2 T shirts, a long sleeved top and 2 sweatshirts.
Sunday, 18 September 2011
Friday, 16 September 2011
One week to go
With only a week to go before the Commonwealth Championships my official England kit finally arrived. Still got to run in it to make sure it's up to scratch and then wash it before the race next Friday.
Today's training was a four mile tempo run ... with an excessive amount of clothing. I did this first thing in the morning to avoid the heavy rain that was forecast between 10am and 4pm. I need not have bothered as the rain didn't arrive until 6pm.
Good training though as fast running is more difficult at breakfast time.
I'm glad the wind seems to have eased towards the end of this week ... I hope it doesn't return next weekend.
Today's training was a four mile tempo run ... with an excessive amount of clothing. I did this first thing in the morning to avoid the heavy rain that was forecast between 10am and 4pm. I need not have bothered as the rain didn't arrive until 6pm.
Good training though as fast running is more difficult at breakfast time.
I'm glad the wind seems to have eased towards the end of this week ... I hope it doesn't return next weekend.
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.
Wednesday, 7 September 2011
hard work today
Today's run was hard ... not because of the run itself but because of the exceptionally windy weather we've been having recently.
The plan was for a 5.1 miles (8.2 km) out an back tempo run on a flattish route.
For the first half I ran 17:08 (target was 17:10 to 17:57)
For the return section I ran 19:40
For the whole I ran 36:48 (target was 34:21 to 35:55)
During the second half I was running at about a minute per mile (37s per km) slower and that was just because of the strong winds. I know I have easily been hitting my targets during tempo runs over the last couple of months so this should have been no problem at all. I seem to have recovered well from last week's madness too.
I dare say that wearing two pairs of tracksuit bottoms as well as a T shirt, a sweatshirt and 2 cotton long sleeved tops didn't make things easier though. Lost 5.6 pounds in weight though (2.5 kg).
I hope it's not so windy in Llandudno later this month.
Very well done too to Fiona Rennie who ran exceptionally well at the weekend in the Glenmore 24 hr trail race with very little training. Second with 108 miles.
The plan was for a 5.1 miles (8.2 km) out an back tempo run on a flattish route.
For the first half I ran 17:08 (target was 17:10 to 17:57)
For the return section I ran 19:40
For the whole I ran 36:48 (target was 34:21 to 35:55)
During the second half I was running at about a minute per mile (37s per km) slower and that was just because of the strong winds. I know I have easily been hitting my targets during tempo runs over the last couple of months so this should have been no problem at all. I seem to have recovered well from last week's madness too.
I dare say that wearing two pairs of tracksuit bottoms as well as a T shirt, a sweatshirt and 2 cotton long sleeved tops didn't make things easier though. Lost 5.6 pounds in weight though (2.5 kg).
I hope it's not so windy in Llandudno later this month.
Very well done too to Fiona Rennie who ran exceptionally well at the weekend in the Glenmore 24 hr trail race with very little training. Second with 108 miles.
Saturday, 3 September 2011
Crash Training (summary)
A bit of background to begin with. I first came across the idea of crash training when reading various articles written by the successful coach Frank Horwill - the one about crash training can be found at http://www.serpentine.org.uk/pages/advice_frank19.html
Of course I realised that, like all training, it shouldn't be just copied blindly without adapting it to my specific needs/strengths/weaknesses/goals/etc. I have used it successfully though at least three times in the past and have no reason to doubt it's continued usefulness as a part of my overall training schedule.
This is how I use it: first of all I plan the training, write the schedule, etc without thinking once about crash training - at that early stage it's totally irrelevant.
Then, when I'm happy with the schedule and everything has been included (speedwork, long runs, hillwork, tempo running, cycling, strength and flexibility work) I look at the week immediately before my taper. That's the one I use for crash training.
Whatever I have planned for that week - I do twice. Everything, doubled. But for ONE WEEK ONLY and I'm confident my body can cope because the following week is the beginning of my tapering phase ... and to make sure I fully recover from the extra hard week I make this extra easy by halving everything. That means, for example, only 30 miles (48 km) instead of the planned 60 (97 km).
One final point - I am very careful about injuries as it is only a few weeks to the competition. I am fully prepared to cut short the crash training period if necessary.
My crash training week this year comprised:
- two races
- three long runs (25 miles or more)
- three speedwork sessions
- one tempo run
- 14 sessions of stretching
- four cycling sessions
- lots of strength work with weights
This was broken down as:
Those times obviously do not include things such as showering, changing, moving equipment, etc
Of course I realised that, like all training, it shouldn't be just copied blindly without adapting it to my specific needs/strengths/weaknesses/goals/etc. I have used it successfully though at least three times in the past and have no reason to doubt it's continued usefulness as a part of my overall training schedule.
This is how I use it: first of all I plan the training, write the schedule, etc without thinking once about crash training - at that early stage it's totally irrelevant.
Then, when I'm happy with the schedule and everything has been included (speedwork, long runs, hillwork, tempo running, cycling, strength and flexibility work) I look at the week immediately before my taper. That's the one I use for crash training.
Whatever I have planned for that week - I do twice. Everything, doubled. But for ONE WEEK ONLY and I'm confident my body can cope because the following week is the beginning of my tapering phase ... and to make sure I fully recover from the extra hard week I make this extra easy by halving everything. That means, for example, only 30 miles (48 km) instead of the planned 60 (97 km).
One final point - I am very careful about injuries as it is only a few weeks to the competition. I am fully prepared to cut short the crash training period if necessary.
My crash training week this year comprised:
- two races
- three long runs (25 miles or more)
- three speedwork sessions
- one tempo run
- 14 sessions of stretching
- four cycling sessions
- lots of strength work with weights
This was broken down as:
day 1 ... over 5h 28 minutes
day 2 ... over 5h 29 minutes
day 3 ... over 4h 48 minutes
day 4 ... over 5h 4 minutes
day 5 ... over 5h 12 minutes
day 6 ... over 5h 10 minutes
day 7 ... over 5h 10 minutes
Those times obviously do not include things such as showering, changing, moving equipment, etc
Written another way the week's training was:
running ... over 23h 33 minutes
cycling ... over 3h 27 minutes
stretching ... over 5h 1 minute
strength work ... over 4h 23 minutes
total training ... over 36h 25 minutes
I do realise that I have to change my normal daily routine for a week to accommodate all this training. I'm lucky in that I'm a freelance writer who can quite easily take time out for this.
Fay has also mentioned this week that there is far more laundry than usual. I pointed out that as I do 90% of the household chores anyway it won't affect her at all ...
Friday, 2 September 2011
crash training (day 7)
7.10am ... stretching
8.25am ... just over 7 miles steady at my usual pace
11.45am ... strength work (legs)
12.55pm ... cycling
1.55pm ... strength work (upper body & core)
6.05pm ... stretching
6.35pm ... just over 10 miles incorporating 25 x 30s with 60s recovery. Excellent run this evening - the fast bursts were quite a bit quicker than last nights 3k race.
No training at all tomorrow. After seven days of hard training it's time for a well earned day's rest and recovery.
Tomorrow's post will be a summary of all that I've done over the past seven days.
8.25am ... just over 7 miles steady at my usual pace
11.45am ... strength work (legs)
12.55pm ... cycling
1.55pm ... strength work (upper body & core)
6.05pm ... stretching
6.35pm ... just over 10 miles incorporating 25 x 30s with 60s recovery. Excellent run this evening - the fast bursts were quite a bit quicker than last nights 3k race.
No training at all tomorrow. After seven days of hard training it's time for a well earned day's rest and recovery.
Tomorrow's post will be a summary of all that I've done over the past seven days.
Thursday, 1 September 2011
crash training (day 6)
7.30am ... stretching
8.20am ... just over 15 miles steady (at my usual pace - no problem)
1.05pm ... cycling
2.05pm ... strength work (upper body, core and legs)
5.50pm ... stretching
7.45pm ... Otley AC 3000m track race. I ran unofficially 11:16 which I'm very pleased with considering it came near the end of a very big training week.
8.20am ... just over 15 miles steady (at my usual pace - no problem)
1.05pm ... cycling
2.05pm ... strength work (upper body, core and legs)
5.50pm ... stretching
7.45pm ... Otley AC 3000m track race. I ran unofficially 11:16 which I'm very pleased with considering it came near the end of a very big training week.
Wednesday, 31 August 2011
crash training (day 5)
7.05am ... stretching
8.30am ... about 12.5 miles steady
1.40pm ... cycling
2.40pm ... strength work (upper body & legs)
6.25pm ... stretching
7.10pm ... 6 miles tempo. Glad to say I completed that on schedule in 41:30
Also glad to report that my overall running pace doesn't appear to have dropped at all during the course of the week. This morning's steady run was no slower than expected (actually it was a minute quicker).
8.30am ... about 12.5 miles steady
1.40pm ... cycling
2.40pm ... strength work (upper body & legs)
6.25pm ... stretching
7.10pm ... 6 miles tempo. Glad to say I completed that on schedule in 41:30
Also glad to report that my overall running pace doesn't appear to have dropped at all during the course of the week. This morning's steady run was no slower than expected (actually it was a minute quicker).
Tuesday, 30 August 2011
crash training (day 4)
7.05am ... stretching
8.25am ... just over 17 miles (incorporating 10 x 30s fast with 60s recovery)
2.50pm ... strength work (core and legs)
6.05pm ... stretching
7.25pm ... about 10k mainly off road with Otley AC. Hilly, and a bit quick at times, but it was good to run with a group for a change.
8.25am ... just over 17 miles (incorporating 10 x 30s fast with 60s recovery)
2.50pm ... strength work (core and legs)
6.05pm ... stretching
7.25pm ... about 10k mainly off road with Otley AC. Hilly, and a bit quick at times, but it was good to run with a group for a change.
Monday, 29 August 2011
crash training (day 3)
8.05am ... stretching
8.45am ... long run - 25 miles - last one before the Commonwealth Championships. Felt good even though the weather was still windy (and cold this morning).
3.45pm ... strength work (upper body)
8.05pm ... stretching
Having For Goodness Shakes drinks to aid recovery between sessions is definitely helping (and so is the compression clothing I seem to be wearing almost continually at the moment !!!)
8.45am ... long run - 25 miles - last one before the Commonwealth Championships. Felt good even though the weather was still windy (and cold this morning).
3.45pm ... strength work (upper body)
8.05pm ... stretching
Having For Goodness Shakes drinks to aid recovery between sessions is definitely helping (and so is the compression clothing I seem to be wearing almost continually at the moment !!!)
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