Monday, 20 January 2014

First few day's training

Well, after the first week [and a bit ...] of training I can report that I feel fitter and healthier than at any time since early September 2012.

Let me briefly run through my recent running exploits -

MONDAY 13 JANUARY - in late afternoon it was 13 km fartlek,
TUESDAY 14 JANUARY - left home at 7.00am for a steady 14 km

as expected my calf muscles were a bit sore for a few days after this.  Nothing major so I took things easy on

WEDNESDAY 15 JANUARY - ran 3 km slowly but followed this with some core and upper body strength work.
THURSDAY 16 JANUARY - my first tempo run.  I had absolutely no idea what time I should be aiming for so I simply used the times from 6 months ago as a guide (but I was prepared to slow down if necessary).  So, I planned for 3 km at about 4:15 per km.  The splits turned out to 4:09, 4:11 and 4:14 which I was pleased with although it was very hard work and I did slow down as the run progressed.  Glad to have a running free day after this.
FRIDAY 17 JANUARY - only cycling and strength work.  The training week ended on
SATURDAY 18 JANUARY - hill reps.  Only two but a good start.  I use Farnley Lane in my home town of Otley and hill is just over 700m long and climbs 35m.  The climbs took 4:19 and 3:56.  Not very consistent but again I had no idea what to expect.  Enjoyed that and the added bonus was that my legs were no longer aching at all.

Many of you know that I designate every fourth week as an 'easy week' and aim to do only about 50% of my usual training.  Working back from the Tooting Bec 24 hr race shows that my first easy week began on

SUNDAY 19 JANUARY - planned to cycle and lift weights but skipped the cycling after I felt nauseous and light headed whilst doing some minor plumbing repairs.  Felt fine after laying down for a couple of hours ... very strange.
MONDAY 20 JANUARY - my first very long run (by my standards anyway).  During these easy weeks I increase the length of my long run by 50% and only do one instead of the usual two.  So, early this morning I went out and ran 22 km.  It was exceptionally cold and icy in places but again I enjoyed the experience of just running for 2 whole hours.

Apart from the running listed above I also did a fair amount of cycling, strength work and stretching and - as mentioned earlier - I feel good.

Now I've begun the search for a warm up race in May, June or July to help get my ultra racing head in gear and try out the nutrition and other plans.

Friday, 10 January 2014

first post of 2014

Well ... here I go again ...

Unfortunately I'm not going to do the traditional thing and write about my running in the previous year.  I wish I could but in reality it would be just a single sentence ... hardly any running and no races.

But, for the past five or six weeks I've slowly arrived at the point at which I am able to run on four consecutive days - not very far, but four days nonetheless.  My weekly total has climbed to an amazing 38 km and I think I'm now ready to start proper training on Sunday.

Obviously slowly and gently at first.  Long runs will be 12.5 to 13.75 km ... hill reps will be 2 ... tempo runs will be less than 4 km.

And the pace ... I've absolutely no idea but if I can manage a short race in the next couple of months that will help and be good for morale too.

So, a new year and a new start ... and I plan to enjoy it.