After last weeks good training I was brought down to earth with a bump yesterday afternoon. As usual on a Monday afternoon I had a long run planned - fartlek. In this case it was just over 26 miles (42 km) [coincidence] and after a 30 minute warm up the plan was to alternate 7.5 minutes at 10k pace with 4 minutes recovery.
The route was quite hilly and the wind a little strong but I ran well to the end, finishing in under 3 hours 20. But then the problem started. It just seemed to take ages to recover and no amount of rest, milk, ice baths or bananas could make me feel like completing the scheduled 28.8 mile (46.4 km) run this morning.
So I went for a slow run this afternoon - 10 miles (16 km) in about 1h 20.
Complete rest tomorrow.
Good Olympic news for my home town though. At one point Otley (population about 15000) was number twelve in the medal table. Lizzie Armitstead rode magnificently in a very exciting cycle race on Sunday afternoon to finish with a silver medal.
Watching it on TV was most inspiring and I dare say I ran a bit too hard yesterday. Surprising to come across Ian Fisher shopping in Shipley though. I had run about 20 miles (32 km) at that point and was looking forward to a long haul up Hollings Hill about 2 miles (3 km) further along. Stopped to chat about Lizzie's achievement for a couple of minutes ...
Showing posts with label Ian Fisher. Show all posts
Showing posts with label Ian Fisher. Show all posts
Tuesday, 31 July 2012
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.
Monday, 21 March 2011
first race of 2011
Yesterday 12 men from Otley AC travelled north to Catterick Garrison for the annual North of England 12 stage road relay. As a team we usually finish about 30th with the top 25 qualifying for the National 12 stage road relay a fortnight later. Although we did finish in the top 25 a few years ago but then couldn't get a team together for the National!!!
The format follows a similar pattern every year although the venue and courses change continually. This year we had 6 stages of 8k alternating with 6 stages of 4k. I was on down to run the 8th stage ... a short one.
Long before I started we had come to the conclusion that the course must be shorter that the advertised distance as the times were far too quick ... 13 men ran the 8k (5 miles) stages in 22:30 or quicker.
I found the course to my liking but there was a bit of a headwind during one long straight section - it was cold too. I ran the 4k in 14:15 and later worked out that that equates to 5:44 per mile ... I know I didn't run that quickly so I immediately knew it had to be short.
Back at home I used the internet to measure the course and found it to be about 3.7k (2.3 miles) and thus my time equates to about 6:10 per mile. Yes, that's more like it ... I'm quite pleased with that actually as most of the time I was running by myself.
Good speedwork - even for me.
The Otley AC team results were:
(1) ... Liam Dunne ... 8k in 26:03 ... finished in 31st position
(2) ... Ben Cousen ... 4k in 13:26 ... finished in 31st position
(3) ... Edward Davies ... 8k in 26:08 ... finished in 30th position
(4) ... Howard Jeffrey ... 4k in 16:44 ... finished in 35th position
(5) ... Ian Fisher ... 8k in 23:16 ... finished in 27th position
(6) ... John Armitstead ... 4k in 14:39 ... finished in 28th position
(7) ... Huw Illingworth ... 8k in 27:49 ... finished in 30th position
(8) ... me ... 4k in 14:15 ... finished in 30th position
(9) ... Andrew Robertshaw ... 8k in 25:18 ... finished in 30th position
(10) ... Mick Jeffrey ... 4k in 14:44 ... finished in 29th position
(11) ... Julian Mawson ... 8k in 26:29 ... finished in 28th position
(12) ... Matt Broughton ... 4k in 14:54 ... finished in 29th position
Overall it was a very enjoyable day out ... it's just a shame the club couldn't get a team in the women's 6 stage relay held at the same time.
Thanks to Mick Jeffrey for organising everything and to Jack & Kath Robertshaw for coming to support.
The format follows a similar pattern every year although the venue and courses change continually. This year we had 6 stages of 8k alternating with 6 stages of 4k. I was on down to run the 8th stage ... a short one.
Long before I started we had come to the conclusion that the course must be shorter that the advertised distance as the times were far too quick ... 13 men ran the 8k (5 miles) stages in 22:30 or quicker.
I found the course to my liking but there was a bit of a headwind during one long straight section - it was cold too. I ran the 4k in 14:15 and later worked out that that equates to 5:44 per mile ... I know I didn't run that quickly so I immediately knew it had to be short.
Back at home I used the internet to measure the course and found it to be about 3.7k (2.3 miles) and thus my time equates to about 6:10 per mile. Yes, that's more like it ... I'm quite pleased with that actually as most of the time I was running by myself.
Good speedwork - even for me.
The Otley AC team results were:
(1) ... Liam Dunne ... 8k in 26:03 ... finished in 31st position
(2) ... Ben Cousen ... 4k in 13:26 ... finished in 31st position
(3) ... Edward Davies ... 8k in 26:08 ... finished in 30th position
(4) ... Howard Jeffrey ... 4k in 16:44 ... finished in 35th position
(5) ... Ian Fisher ... 8k in 23:16 ... finished in 27th position
(6) ... John Armitstead ... 4k in 14:39 ... finished in 28th position
(7) ... Huw Illingworth ... 8k in 27:49 ... finished in 30th position
(8) ... me ... 4k in 14:15 ... finished in 30th position
(9) ... Andrew Robertshaw ... 8k in 25:18 ... finished in 30th position
(10) ... Mick Jeffrey ... 4k in 14:44 ... finished in 29th position
(11) ... Julian Mawson ... 8k in 26:29 ... finished in 28th position
(12) ... Matt Broughton ... 4k in 14:54 ... finished in 29th position
Overall it was a very enjoyable day out ... it's just a shame the club couldn't get a team in the women's 6 stage relay held at the same time.
Thanks to Mick Jeffrey for organising everything and to Jack & Kath Robertshaw for coming to support.
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 !!!
Wednesday, 30 July 2008
Yesterday's 3000m race
Yesterday evening was the annual Otley AC 3000m track handicap ... with a difference this year. Due to new rules drawn up by Leeds Metropolitan University we were only allowed to have five people on the track at any one time.
This meant that we had to scrap our usual handicap format where runners set off at different times with the intention of all finishing together. Instead, the 14 runners were seeded by the handicapper into three separate races of the normal type (ie everyone sets off together).
Ian Fisher won the first race in 9:24 which is actually quite slow but we'll forgive him as he's still recovering from quite a serious thigh injury.
I was second in the second race (won by Lloyd Best in 11:06) with a time of 11:13 - a new pb. I then proceeded to run the 9.3 miles home [I ran to the track too for a total of over 20 miles].
Finished writing a training schedule leading up to the 24 hr race in London (18 October). It includes all the usual suspects: long runs, very long runs, fartlek, tempo runs, cycling, stretching and strength exercises. I'm keeping the eccentric achilles stretches every three days and the achilles massage daily and I've added some wobble board work twice a day. Not forgetting at least one rest day per week.
Cycling and strength exercises are ever increasing in quality and this time my two long runs (on consecutive days) will be followed immediately by a run 60% of the length of the long runs. Leading up to the Hull race it was 50%.
I've also decided to keep the 'crash training' week immediately before tapering as I thought it worked very well.
Oh yes, forgot to mention earlier, yesterdays race was my first ever 300om race.
This meant that we had to scrap our usual handicap format where runners set off at different times with the intention of all finishing together. Instead, the 14 runners were seeded by the handicapper into three separate races of the normal type (ie everyone sets off together).
Ian Fisher won the first race in 9:24 which is actually quite slow but we'll forgive him as he's still recovering from quite a serious thigh injury.
I was second in the second race (won by Lloyd Best in 11:06) with a time of 11:13 - a new pb. I then proceeded to run the 9.3 miles home [I ran to the track too for a total of over 20 miles].
Finished writing a training schedule leading up to the 24 hr race in London (18 October). It includes all the usual suspects: long runs, very long runs, fartlek, tempo runs, cycling, stretching and strength exercises. I'm keeping the eccentric achilles stretches every three days and the achilles massage daily and I've added some wobble board work twice a day. Not forgetting at least one rest day per week.
Cycling and strength exercises are ever increasing in quality and this time my two long runs (on consecutive days) will be followed immediately by a run 60% of the length of the long runs. Leading up to the Hull race it was 50%.
I've also decided to keep the 'crash training' week immediately before tapering as I thought it worked very well.
Oh yes, forgot to mention earlier, yesterdays race was my first ever 300om race.
Monday, 25 February 2008
Time for a sandwich
Later this week, all being well, I can move onto the next stage of my rehab. For the past fortnight I've been alternating running and walking 5 mins each and I'm now up to a total of 65 mins. On Friday I plan to run continuously for 35 mins [wow ...].
By the middle of March I should be able to run for an hour continuously and then I can begin normal training ... long runs, tempo runs, hill reps, etc (starting gradually of course).
Rated today's run at 98 out of 100, yesterday's was 97.
Whilst out training (!!!) my toenail came off - an old injury from last year's Hull 24 hr track race.
Must go and try Ian Fisher's recipe for a cheese sandwich [hmmm ... salad, or not ?]. This amazing champion's recipe can be found at http://www.fisherofotley.blogspot.com/ (17 February).
Have fun.
By the middle of March I should be able to run for an hour continuously and then I can begin normal training ... long runs, tempo runs, hill reps, etc (starting gradually of course).
Rated today's run at 98 out of 100, yesterday's was 97.
Whilst out training (!!!) my toenail came off - an old injury from last year's Hull 24 hr track race.
Must go and try Ian Fisher's recipe for a cheese sandwich [hmmm ... salad, or not ?]. This amazing champion's recipe can be found at http://www.fisherofotley.blogspot.com/ (17 February).
Have fun.
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