Having sought advice on my painful foot (see previous post) ... and following that advice ... I can now report that ibuprofen, rest, ice and the use of 'ball of foot cushions' from Scholl are beginning to reduce the inflammation and pain. Unfortunately the cushions aren't available on the Scholl website but I bought mine at Boots.
Very good they are too. I'm now confident again about this year's major races.
The results are now available from last Sunday's Fountain's 10k. They show that my actual time was 41:53 which represents an age graded time of 37:29. Both of those times are my best since the Horsforth 10k on 27 September 2008. This means that last weekend's race was my M45 personal best.
Further details of all my races are available on this page.
All the best to William Sichel and Heather Foundling Hawker for the 6 day race in which they are currently competing. Full details are available on William's website. Including live coverage of the whole event via webcam ... wonderful.
Showing posts with label Horsforth 10k. Show all posts
Showing posts with label Horsforth 10k. Show all posts
Wednesday, 4 May 2011
Sunday, 28 September 2008
Crash Training (7)
The final training session of the week is now over and today's tally was:
8:30am - 20 miles, including Horsforth 10k
2:55pm - wobble board
3:20pm - strength/conditioning exercises
4:10pm - eccentric achilles stretches
6:40pm - 50 minutes cycling
7:45pm - stretching, ankle massage and wobble board
Today's run was a 6.9 mile run to Woodhouse Grove School followed immediately by the Horsforth 10k then a 6.9 mile run home.
Very pleased with my race time of 40:50.
The niggles were almost non-existent today - perhaps it was the adrenalin ... a very good night's sleep probably helped though.
Tomorrow - no training at all - I need a rest - I'll post a summary of the week.
8:30am - 20 miles, including Horsforth 10k
2:55pm - wobble board
3:20pm - strength/conditioning exercises
4:10pm - eccentric achilles stretches
6:40pm - 50 minutes cycling
7:45pm - stretching, ankle massage and wobble board
Today's run was a 6.9 mile run to Woodhouse Grove School followed immediately by the Horsforth 10k then a 6.9 mile run home.
Very pleased with my race time of 40:50.
The niggles were almost non-existent today - perhaps it was the adrenalin ... a very good night's sleep probably helped though.
Tomorrow - no training at all - I need a rest - I'll post a summary of the week.
Saturday, 27 September 2008
Crash Training (6)
Well ... here we are having finished the penultimate day's crash training, which was:
8:10am - wobble board
11:40am - strength/conditioning exercises
1:10pm - ran almost 17 miles
6:55pm - stretching, ankle massage and wobble board
Today's run felt good (except at the start) and the overall time was about 5 minutes quicker than I would normally expect for a run of this length. The niggles described yesterday were quite bad for the first 15 to 20 minutes but they gradually disappeared and I had no more problems at all.
I still have the nervous twitch though ... but only when running.
Just about managing to keep my hydration in check but it seems that I've always got a drink by my side.
See you all tomorrow morning at the Horsforth 10k ... I'm not expecting a brilliant time though.
8:10am - wobble board
11:40am - strength/conditioning exercises
1:10pm - ran almost 17 miles
6:55pm - stretching, ankle massage and wobble board
Today's run felt good (except at the start) and the overall time was about 5 minutes quicker than I would normally expect for a run of this length. The niggles described yesterday were quite bad for the first 15 to 20 minutes but they gradually disappeared and I had no more problems at all.
I still have the nervous twitch though ... but only when running.
Just about managing to keep my hydration in check but it seems that I've always got a drink by my side.
See you all tomorrow morning at the Horsforth 10k ... I'm not expecting a brilliant time though.
Monday, 15 September 2008
Results
Yesterday I took part in the Wetherby 10k. I finished in 35th position with a time of 38:38 which I'm very pleased with this as it represents an age graded performance of 35:16.
This age graded time is my best age graded 10k time since the Harrogate 10k on 26 July 1998 where I ran 34:52 (34:14 age graded). Obviously my training is going well at the moment - especially as I'm keeping up the two long runs per week and ran a total of 75 miles for the week ending Sunday 14 September.
This morning I went for a 23 mile run which took in a stretch of the Leeds Liverpool Canal between Dowley Gap and Apperley Bridge. I then ran up the BIG hill to Rawdon before continuing home via Guiseley and Menston.
I ran up the big hill to Rawdon because for my next race - Horsforth 10k - I plan to run the 6.5 miles to the start before the race and then run the 6.5 miles home again which will involve this hill.
On the canal towpath I came across Ian Fisher out running (winner of many local races over the last 10 years or so - won the Leeds half marathon 8 days ago). Stopped for a brief chat ... which I was pleased about as I was beginning to flag a bit at that point.
Also yesterday was the Perth 24 hr race which, contrary to what I wrote earlier, did not count Sam Black among the list of competitors. He did tell me himself that he was taking part though.
The winner was Stephen Mason who completed a brilliant 239.396 km (148.755 miles) which is the best British performance for at least four years. William Sichel ran 201.671 km (125.312 miles) for fourth place [2nd man] in the race which saw the first woman break the Scottish record. Well done to them all - especially as it been wet for a good proportion of the race.
Stephen's distance has meant an update to the rankings page.
Also updated this page.
This age graded time is my best age graded 10k time since the Harrogate 10k on 26 July 1998 where I ran 34:52 (34:14 age graded). Obviously my training is going well at the moment - especially as I'm keeping up the two long runs per week and ran a total of 75 miles for the week ending Sunday 14 September.
This morning I went for a 23 mile run which took in a stretch of the Leeds Liverpool Canal between Dowley Gap and Apperley Bridge. I then ran up the BIG hill to Rawdon before continuing home via Guiseley and Menston.
I ran up the big hill to Rawdon because for my next race - Horsforth 10k - I plan to run the 6.5 miles to the start before the race and then run the 6.5 miles home again which will involve this hill.
On the canal towpath I came across Ian Fisher out running (winner of many local races over the last 10 years or so - won the Leeds half marathon 8 days ago). Stopped for a brief chat ... which I was pleased about as I was beginning to flag a bit at that point.
Also yesterday was the Perth 24 hr race which, contrary to what I wrote earlier, did not count Sam Black among the list of competitors. He did tell me himself that he was taking part though.
The winner was Stephen Mason who completed a brilliant 239.396 km (148.755 miles) which is the best British performance for at least four years. William Sichel ran 201.671 km (125.312 miles) for fourth place [2nd man] in the race which saw the first woman break the Scottish record. Well done to them all - especially as it been wet for a good proportion of the race.
Stephen's distance has meant an update to the rankings page.
Also updated this page.
Tuesday, 9 September 2008
friends & family results
I was going to write a post last night but forgot - so here it is ...
Keir ran well in the 1 mile fun run. He finished in approx 25th place with 7 mins 06. Not bad considering he does absolutely no training at all. Oh yes ... while I remember ... at his school sports day last July he came first in the high jump (again, no training at all) with 1.35m.
At the accompanying half marathon in Leeds on Sunday morning, Ian Fisher won easily proving that he is over his major injury concerns earlier in the year. His time was just over 69 mins.
Meanwhile Simon Anderson had a poor run and came home in just over 1h 30. He's running the Amsterdam marathon the same weekend as my next 24 hr race. I'll be thinking of him ... his race will last about 3 hours. Hope he remembers that my race will last eight times as long.
Ah yes ... Phil Robertson completed A Coventry Way in 8h 08 at the weekend in apparently difficult circumstances. Read more here.
At the moment I'm planning my week of 'crash training' which will begin on Monday 22 September and will conclude with the Horsforth 10k on Sunday 28 September. Daily updates will be posted as they were in June this year. Need to take on board extra vitamins B and C before and during crash training so I've spent some time recently planning my diet for the two weeks beginning 15 September.
Today is a training free day - I have an average of one per week - where all I do is rehab stuff. At the moment I'm running a bath and using some toiletries from Lush which I find very good for relaxing and muscular aches, etc. (wiccy magic muscle [massage bar], ma bar [bubble bar], elixir [bath ballistic]) ... brilliant stuff.
22 miles tomorrow, 22 miles on Thursday and 11 on Friday to look forward to !!!
Keir ran well in the 1 mile fun run. He finished in approx 25th place with 7 mins 06. Not bad considering he does absolutely no training at all. Oh yes ... while I remember ... at his school sports day last July he came first in the high jump (again, no training at all) with 1.35m.
At the accompanying half marathon in Leeds on Sunday morning, Ian Fisher won easily proving that he is over his major injury concerns earlier in the year. His time was just over 69 mins.
Meanwhile Simon Anderson had a poor run and came home in just over 1h 30. He's running the Amsterdam marathon the same weekend as my next 24 hr race. I'll be thinking of him ... his race will last about 3 hours. Hope he remembers that my race will last eight times as long.
Ah yes ... Phil Robertson completed A Coventry Way in 8h 08 at the weekend in apparently difficult circumstances. Read more here.
At the moment I'm planning my week of 'crash training' which will begin on Monday 22 September and will conclude with the Horsforth 10k on Sunday 28 September. Daily updates will be posted as they were in June this year. Need to take on board extra vitamins B and C before and during crash training so I've spent some time recently planning my diet for the two weeks beginning 15 September.
Today is a training free day - I have an average of one per week - where all I do is rehab stuff. At the moment I'm running a bath and using some toiletries from Lush which I find very good for relaxing and muscular aches, etc. (wiccy magic muscle [massage bar], ma bar [bubble bar], elixir [bath ballistic]) ... brilliant stuff.
22 miles tomorrow, 22 miles on Thursday and 11 on Friday to look forward to !!!
Saturday, 30 August 2008
Wetherby & Horsforth
50 mins on the bike this morning and 6+ miles fartlek this afternoon. Stretching, massage and wobble board to do later (also used wobble board first thing this morning.)
Decided against running to and from Wetherby for their 10k on 14 September, instead I'll run to and from Woodhouse Grove School (Apperley Bridge, Bradford) on 28 September for the Horsforth 10k. It's nowhere near as far but at the end of my crash training week it'll probably be better preparation for the London 24hr race.
Now ... could anyone possible give me a lift to/from Wetherby in two weeks time ... please.
Going to a house warming party this evening - by coincidence it's at the exact same house where Fay lived from 1967 until 1978 when she moved to Burley in Wharfedale. She's often wondered what the house is like now ... and here's her chance to find out (hope she's not disappointed).
Decided against running to and from Wetherby for their 10k on 14 September, instead I'll run to and from Woodhouse Grove School (Apperley Bridge, Bradford) on 28 September for the Horsforth 10k. It's nowhere near as far but at the end of my crash training week it'll probably be better preparation for the London 24hr race.
Now ... could anyone possible give me a lift to/from Wetherby in two weeks time ... please.
Going to a house warming party this evening - by coincidence it's at the exact same house where Fay lived from 1967 until 1978 when she moved to Burley in Wharfedale. She's often wondered what the house is like now ... and here's her chance to find out (hope she's not disappointed).
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