On Sunday, when training with some weights, I felt a pain in my lower back ... ouch. I immediately applied ice, took some ibuprofen and stopped exercising.
On Monday I went to the physio and was relieved to discover that it isn't at all serious and that I can continue running ... so long as I continue with the 2Is * No weight training for a while though and I've booked a couple of light massages. The first was this morning and I fell much better.
After that scare I'm fully confident of being completely pain free and back to normal next week.
Must congratulate Debbie Martin-Consani on her fantastic run in the Grand Union Canal Race at the weekend. She finished first in appalling weather and set a new women's course record. And, I would suggest, secure her place in the UK team for the World 24 hr Championships - although that is for the selectors to decide when they meet at the weekend. Well done Debbie.
* 2Is ... ice and ibuprofen
Showing posts with label GUCR. Show all posts
Showing posts with label GUCR. Show all posts
Wednesday, 6 June 2012
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.
Friday, 3 June 2011
what have I been doing ?
Not had much time for blogging recently. Training mainly but also Keir's birthday a few days ago. He's 17 now and halfway through some AS exams.
Anyway ... training. A brief resume of what I've been doing since the last post.
24 and 25 May
A long run on each day ... 25.6 and 28.2 miles but also some strength work and stretching. Five hours training on the 24th and 5h 30 minutes on the 25th.
26 May
Harrogate League race in the evening but cycling and weights in the morning. The race was brilliant as far as I was concerned. I knew it was quite a hilly 6 miles (well two big hills actually) and my plan was to use this as a a quick training run - 6:30 to 6:45 per mile. I set off steadily and passed loads of people on both hills. Approaching the finish a few other running tried outpacing me not realising I had always been holding back. I bet they were surprised by the speed of my sprint finish. My time of 40 minutes equates to 6:36 per mile ... perfect.
27 May
Hill reps using a 750m stretch of Farnley Lane in Otley - only the steep bit (as Phil Robinson put it). I began, in February, with six of these with the aim of gradually increasing to twelve. I ran ten on this day with no problems at all except for the strong winds. Also did lots of strength work which took the total training time to over 3h 50 minutes.
28 May
Took part in the Park Run in Bradford. The 5k race around Lister Park took me 20:59 [my worst time ever for 5k]. I did run the 8.5 miles to the start before the race though ... and the 8.5 miles home again. Not too bothered by the very slow time because it came at the end of a very heavy training week. Did the usual strength work this evening which took the total training time for the day to almost 5h 20 minutes.
29 May
Keir's birthday so I had a rest day. We spent an enjoyable day in York with friends and the only training I did was about half an hour's stretching before bed.
This weekend's Grand Union Canal Race saw Pat Robbins win again in yet another course record. The 145 mile race from Birmingham to London follows the Grand Union Canal as closely as possible and the record is now 25h 37 minutes. Mike Blamires also took part and he must have been pleased with his time of 40 hours considering his limited training in recent months.
Chris Finill was also running in London - testing the course of the 2012 Olympic marathon with a few other runners including Ian Fisher of Otley AC. I hear that towards the end the other runners decided to hold back slightly and let Chris finish slightly ahead ... out of respect for his feat of finishing EVERY London marathon (1981 to present).
30 May
No running ... only three and a half hours of cycling, stretching and strength work.
31 May
Long run - fartlek - 27 miles. Felt very good and ran well in the windy conditions. My route from Otley included Menston, Guiseley, Shipley, Leeds Liverpool Canal, Kirkstall, Headingley and Bramhope. Cycling and other stuff pushed the training time up to 5h 15 minutes.
In the evening I attended the final Otley AC committee meeting before next week's Otley 10 mile road race and everything seems in hand and well planned as usual. Should be another good race. I'm not running (helping as usual) but Keir is - his first 10 miler.
1 June
The final long run before the UltraRace 100 miles at the end of the month - 29.7 miles using the canal again but a different route not including Kirkstall, Headingley or Bramhope. Felt good running in the unseasonably warm conditions. Strength and flexibility work made this a long training day - over 6h 45 minutes.
2 June
Just a nice run in the sunshine up the valley to Askwith and back. No problem but with all the other training the total time rose to almost three and a half hours. Weather still warm.
Unfortunately I couldn't run in the Harrogate League race because of the local scouts committee meeting. Being chairman I should attend if at all possible.
3 June
Early this morning I did more hill reps but this time on the shorter and much steeper Newall Carr Bank. Then I spent some time shopping for things needed for the upcoming race: food mainly but also a new wristwatch/stopwatch as mine finally packed in a few weeks ago.
Just finished today's other exercises which takes total to about 3h 30 minutes.
Well, that brings us up to date. It's been a very busy week with all the training, Keir's exams and two committee meetings. Hopefully next week will be a bit less hectic - especially as it's the first week of tapering.
Anyway ... training. A brief resume of what I've been doing since the last post.
24 and 25 May
A long run on each day ... 25.6 and 28.2 miles but also some strength work and stretching. Five hours training on the 24th and 5h 30 minutes on the 25th.
26 May
Harrogate League race in the evening but cycling and weights in the morning. The race was brilliant as far as I was concerned. I knew it was quite a hilly 6 miles (well two big hills actually) and my plan was to use this as a a quick training run - 6:30 to 6:45 per mile. I set off steadily and passed loads of people on both hills. Approaching the finish a few other running tried outpacing me not realising I had always been holding back. I bet they were surprised by the speed of my sprint finish. My time of 40 minutes equates to 6:36 per mile ... perfect.
27 May
Hill reps using a 750m stretch of Farnley Lane in Otley - only the steep bit (as Phil Robinson put it). I began, in February, with six of these with the aim of gradually increasing to twelve. I ran ten on this day with no problems at all except for the strong winds. Also did lots of strength work which took the total training time to over 3h 50 minutes.
28 May
Took part in the Park Run in Bradford. The 5k race around Lister Park took me 20:59 [my worst time ever for 5k]. I did run the 8.5 miles to the start before the race though ... and the 8.5 miles home again. Not too bothered by the very slow time because it came at the end of a very heavy training week. Did the usual strength work this evening which took the total training time for the day to almost 5h 20 minutes.
29 May
Keir's birthday so I had a rest day. We spent an enjoyable day in York with friends and the only training I did was about half an hour's stretching before bed.
This weekend's Grand Union Canal Race saw Pat Robbins win again in yet another course record. The 145 mile race from Birmingham to London follows the Grand Union Canal as closely as possible and the record is now 25h 37 minutes. Mike Blamires also took part and he must have been pleased with his time of 40 hours considering his limited training in recent months.
Chris Finill was also running in London - testing the course of the 2012 Olympic marathon with a few other runners including Ian Fisher of Otley AC. I hear that towards the end the other runners decided to hold back slightly and let Chris finish slightly ahead ... out of respect for his feat of finishing EVERY London marathon (1981 to present).
30 May
No running ... only three and a half hours of cycling, stretching and strength work.
31 May
Long run - fartlek - 27 miles. Felt very good and ran well in the windy conditions. My route from Otley included Menston, Guiseley, Shipley, Leeds Liverpool Canal, Kirkstall, Headingley and Bramhope. Cycling and other stuff pushed the training time up to 5h 15 minutes.
In the evening I attended the final Otley AC committee meeting before next week's Otley 10 mile road race and everything seems in hand and well planned as usual. Should be another good race. I'm not running (helping as usual) but Keir is - his first 10 miler.
1 June
The final long run before the UltraRace 100 miles at the end of the month - 29.7 miles using the canal again but a different route not including Kirkstall, Headingley or Bramhope. Felt good running in the unseasonably warm conditions. Strength and flexibility work made this a long training day - over 6h 45 minutes.
2 June
Just a nice run in the sunshine up the valley to Askwith and back. No problem but with all the other training the total time rose to almost three and a half hours. Weather still warm.
Unfortunately I couldn't run in the Harrogate League race because of the local scouts committee meeting. Being chairman I should attend if at all possible.
3 June
Early this morning I did more hill reps but this time on the shorter and much steeper Newall Carr Bank. Then I spent some time shopping for things needed for the upcoming race: food mainly but also a new wristwatch/stopwatch as mine finally packed in a few weeks ago.
Just finished today's other exercises which takes total to about 3h 30 minutes.
Well, that brings us up to date. It's been a very busy week with all the training, Keir's exams and two committee meetings. Hopefully next week will be a bit less hectic - especially as it's the first week of tapering.
Tuesday, 1 February 2011
plans firming up for this year ... slightly
The latest news regarding the World 24 hr Championships this year is that hopefully they'll take place in Taiwan towards the end of the year. That suits me fine. Back to a normal training schedule in less than two weeks then one or two ultras leading up to the Commonwealth Championships ... and then the World Champs.
I hope UK Athletics decide to send a team - we've got some good runners at the moment.
But what about the European Championships ?
I guess the date suits Pat Robbins too as he can now defend his GUCR title without it clashing with a major championships. Next year's championships also seem to not clash with the GUCR ... so that's a possibility for me.
The reason I didn't enter this year is that entries have to be submitted before 1st November and at that time the World 24 hr Championships were scheduled for early June. The Grand Union Canal Race is late May.
I have one or two races in mind for this summer but I'm trying not to think too much about them until I'm sure of my recovery from knee injury.
I hope UK Athletics decide to send a team - we've got some good runners at the moment.
But what about the European Championships ?
I guess the date suits Pat Robbins too as he can now defend his GUCR title without it clashing with a major championships. Next year's championships also seem to not clash with the GUCR ... so that's a possibility for me.
The reason I didn't enter this year is that entries have to be submitted before 1st November and at that time the World 24 hr Championships were scheduled for early June. The Grand Union Canal Race is late May.
I have one or two races in mind for this summer but I'm trying not to think too much about them until I'm sure of my recovery from knee injury.
Tuesday, 27 July 2010
team news
Found, on the England Athletics website, all the news relating to the England team for the Six Nations 24 hr race in Perth. I mentioned earlier that my selection had been confirmed and now I can also say that Richard Quennell, Chris Finill, Pat Robbins, Marie Doke, Vicky Skelton, Sandra Brown and Angie Sadler have also been selected.
Congratulations to them all.
Richard ran exceptionally well at this year's World & European Championships. Chris was also in Brive and also took part in last year's Commonwealth Championships, as did Pat, Marie, Vicky (second woman in Keswick) and Sandra.
Pat holds the course record for the 145 mile Grand Union Canal Race, Marie was also at this year's World & Europeans. Vicky was at last year's World & European Championships in Italy whilst Angie ran well in the Commonwealth Championships 100km race only about nine weeks after winning outright the Hull 24 hr race.
Norman Wilson, when he phoned, explained that the selectors have decided to send a fourth man and a fourth woman for 'development' purposes - these will be non-scoring members of the team. The aim of this policy is to help those who are just below international selection get the necessary experience. I hope it works out that way and we get a really good performance in Perth and a few more runners run the distance needed for next year's championships.
I plan to do well too of course.
Which reminds me ... it's also been decided that there will be another Commonwealth Championships for mountain and ultra running and it will be staged in either 2011 or 2013. This depends on what bids are received for staging them. Good news indeed.
Congratulations to them all.
Richard ran exceptionally well at this year's World & European Championships. Chris was also in Brive and also took part in last year's Commonwealth Championships, as did Pat, Marie, Vicky (second woman in Keswick) and Sandra.
Pat holds the course record for the 145 mile Grand Union Canal Race, Marie was also at this year's World & Europeans. Vicky was at last year's World & European Championships in Italy whilst Angie ran well in the Commonwealth Championships 100km race only about nine weeks after winning outright the Hull 24 hr race.
Norman Wilson, when he phoned, explained that the selectors have decided to send a fourth man and a fourth woman for 'development' purposes - these will be non-scoring members of the team. The aim of this policy is to help those who are just below international selection get the necessary experience. I hope it works out that way and we get a really good performance in Perth and a few more runners run the distance needed for next year's championships.
I plan to do well too of course.
Which reminds me ... it's also been decided that there will be another Commonwealth Championships for mountain and ultra running and it will be staged in either 2011 or 2013. This depends on what bids are received for staging them. Good news indeed.
Tuesday, 22 April 2008
A simple update
Apologies for not posting an entry for a while.
Recently I've been re-reading the articles by respected coach Frank Horwill on the Serpentine Runners website (http://www.serpentine.org.uk/) and found a very interesting article about vitamin B6 and blood-boosting, etc. I think most of Frank's articles are definitely worth reading.
Still icing my achilles before and after the longer runs but now I'm not applying ice before the shorter ones. This means that I'm still unable to run with my club and racing isn't easy ... although I'm looking forward to those two 5k races in May which I've entered.
The compression tights I purchased a few days ago seem very good. I've just returned from a hilly 15 miler with absolutely no leg soreness at all. Whilst running I realised that as the compression helps return blood to the heart the tights will also help with my Exercise Associated Collapse (caused by low blood pressure after ultra events [caused by pooling of blood in the feet after running has stopped]).
Yesterday I was looking at the website of the Madrid 24 hr race and it seems to be a very good event - worth noting for next year perhaps. The Grand Union Canal Race is also on my 'to do' list but will require more planning regarding crew, etc.
Recently I've been re-reading the articles by respected coach Frank Horwill on the Serpentine Runners website (http://www.serpentine.org.uk/) and found a very interesting article about vitamin B6 and blood-boosting, etc. I think most of Frank's articles are definitely worth reading.
Still icing my achilles before and after the longer runs but now I'm not applying ice before the shorter ones. This means that I'm still unable to run with my club and racing isn't easy ... although I'm looking forward to those two 5k races in May which I've entered.
The compression tights I purchased a few days ago seem very good. I've just returned from a hilly 15 miler with absolutely no leg soreness at all. Whilst running I realised that as the compression helps return blood to the heart the tights will also help with my Exercise Associated Collapse (caused by low blood pressure after ultra events [caused by pooling of blood in the feet after running has stopped]).
Yesterday I was looking at the website of the Madrid 24 hr race and it seems to be a very good event - worth noting for next year perhaps. The Grand Union Canal Race is also on my 'to do' list but will require more planning regarding crew, etc.
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