Training this week has been very enjoyable indeed - mainly because of the sunshine (at last) but also because I decided that the three final long runs would be done plain and not fartlek. Perhaps running 25 to 27 miles (40 to 43 km) with 12 x 7 to 8 minutes at 10k pace is a bit too much for my old body.
Especially as there are a couple of bits missing.
For those reasons I am seriously considering not doing the week of crash training which has characterised my build up to major races over the past few years.
So, yesterday I rose early and was out of the house at about 6.30am for a long run of about 26.5 miles (42.6 km). I only ran up the valley to Addingham and then over the hill and down into Airedale before turning for home via Menston. A wonderful early morning run which was made all the more pleasurable by being able to run on the roads BEFORE the early morning rush hour.
Today - another long run. This time it was 29.3 miles (47.1 km) which used a long section of the Leeds Liverpool Canal between Kirkstall and Hirst Lock. The trek up Hollins Hill after 3.5 hours of running wasn't much fun ... but was greatly rewarding.
As an aside, the Royal Mail are painting some of their pillar boxes gold in honour of the UK Olympic gold medallists. They will be in the winners' home towns. By coincidence I happened to run past one in Horsforth (near Leeds) this morning. The paint was still wet and the workman had just finished the job and was putting his tools away. I know Yorkshire has a few gold medallists but I wasn't aware of any that came from Horsforth ... and then I remembered, I know Alistair Brownlee lives in Bramhope but he was born in Horsforth.
Showing posts with label Leeds Liverpool Canal. Show all posts
Showing posts with label Leeds Liverpool Canal. Show all posts
Wednesday, 8 August 2012
Tuesday, 3 April 2012
coming along nicely thank you ...
After Saturday's good 4.9 mile race I had a recovery day on Sunday before embarking on my 50k training run. The route from Otley was up the valley to Burley then over the hill into the next valley (Airedale). I then ran up that valley to Saltaire where I joined the Leeds Liverpool Canal.
Ran eastwards along the towpath for a eleven miles or so (17.3 km) to Kirkstall before climbing the hill to Headingley. From there I ran over the hill and back into Wharfedale and Otley. A few hills to climb but a nice downhill finish.
Overall I didn't push the pace at all, I treated it as just another long run but with ample opportunity to test new foods. Very pleased to arrive back home in 4h 25 feeling as if I could have continued all day !!!
Later I looked at last years training and came across an entry in my diary for 9 May 2011. On that day I ran the same route in 4h 33 but had a bad patch about 4.5 miles (7.2 km) from home. A definite improvement this year I think.
A few congratulations to end this post:
1) Sharon Gayter recently broke the north south end to end record in Ireland ...
2) Elizabeth Grayson [another ultra runner from Otley] ran in the Glasgow Edinburgh Double Marathon recently and bettered her time from last year by 43 minutes
3) Otley AC have qualified to run in the National 12 Stage Road Relay which will be held on 14 April in Birmingham. The A team earned that by finishing in the top 25 last Saturday.
Well done to all involved.
Ran eastwards along the towpath for a eleven miles or so (17.3 km) to Kirkstall before climbing the hill to Headingley. From there I ran over the hill and back into Wharfedale and Otley. A few hills to climb but a nice downhill finish.
Overall I didn't push the pace at all, I treated it as just another long run but with ample opportunity to test new foods. Very pleased to arrive back home in 4h 25 feeling as if I could have continued all day !!!
Later I looked at last years training and came across an entry in my diary for 9 May 2011. On that day I ran the same route in 4h 33 but had a bad patch about 4.5 miles (7.2 km) from home. A definite improvement this year I think.
A few congratulations to end this post:
1) Sharon Gayter recently broke the north south end to end record in Ireland ...
2) Elizabeth Grayson [another ultra runner from Otley] ran in the Glasgow Edinburgh Double Marathon recently and bettered her time from last year by 43 minutes
3) Otley AC have qualified to run in the National 12 Stage Road Relay which will be held on 14 April in Birmingham. The A team earned that by finishing in the top 25 last Saturday.
Well done to all involved.
Tuesday, 27 March 2012
Good weather ... good training
Lovely sunny weather this week ... a bit cool in the early mornings (when I do most of my running) but very warm in the afternoon.
Today, for example, 4.9 C when I left home and 13.0 C when I returned. That's an amazing temperature difference for a single training run. Sunny the whole time which made the 19 miles (30 km) along the Leeds Liverpool Canal all the more enjoyable despite having to wear gloves for the first half.
After next Saturday's North of England 12 stage road relay I begin my next 'easy week'. Two thirds of my planned mileage and with one one long run instead of two - that long run is 50% longer than usual though. So ... on Monday I've got a 50k training run planned which will be very useful for experimenting with nutrition.
If you want to join me you're quite welcome ...
Today, for example, 4.9 C when I left home and 13.0 C when I returned. That's an amazing temperature difference for a single training run. Sunny the whole time which made the 19 miles (30 km) along the Leeds Liverpool Canal all the more enjoyable despite having to wear gloves for the first half.
After next Saturday's North of England 12 stage road relay I begin my next 'easy week'. Two thirds of my planned mileage and with one one long run instead of two - that long run is 50% longer than usual though. So ... on Monday I've got a 50k training run planned which will be very useful for experimenting with nutrition.
If you want to join me you're quite welcome ...
Monday, 1 August 2011
good long run
First thing this morning I left home for a 33 mile run. The idea was not to push the pace too much but to generally run how I felt.
The route from Otley took in Burley in Wharfedale, Menston, Guiseley, Shipley, Saltaire, Leeds Liverpool Canal, Kirkstall, Headingley and Bramhope.
So basically the first and last thirds were hilly but the middle section was flat.
I felt very good throughout, finishing at lunchtime in 4h 40 with plenty in reserve. The weather today was excellent but a little warm. Overall I lost over 3.3 kg in weight (7.4 lbs) ... over 5.7% of my bodywight. An excellent run showing that I'm in good shape at the moment with eight weeks to go.
A couple of interesting sights en route: when running between Headingley and Bramhope two or three large lorries passed me carrying a 'wall of death'. Never having seen one of those motorcycle acts I did wonder where it was going but I haven't been able to find out.
Also, a part of the canal towpath near Kirkstall was closed and there was a heavy police presence which included a diversion using a nearby farmer's field. Fay later told me that she'd heard that a cyclist had been found unconscious in the water.
A few hours after arriving home I got the bike out for an hour or so and later tonight I have some stretching planned to keep me busy.
A good day's training.
ps ... thanks to all those who got in touch following my previous post.
The route from Otley took in Burley in Wharfedale, Menston, Guiseley, Shipley, Saltaire, Leeds Liverpool Canal, Kirkstall, Headingley and Bramhope.
So basically the first and last thirds were hilly but the middle section was flat.
I felt very good throughout, finishing at lunchtime in 4h 40 with plenty in reserve. The weather today was excellent but a little warm. Overall I lost over 3.3 kg in weight (7.4 lbs) ... over 5.7% of my bodywight. An excellent run showing that I'm in good shape at the moment with eight weeks to go.
A couple of interesting sights en route: when running between Headingley and Bramhope two or three large lorries passed me carrying a 'wall of death'. Never having seen one of those motorcycle acts I did wonder where it was going but I haven't been able to find out.
Also, a part of the canal towpath near Kirkstall was closed and there was a heavy police presence which included a diversion using a nearby farmer's field. Fay later told me that she'd heard that a cyclist had been found unconscious in the water.
A few hours after arriving home I got the bike out for an hour or so and later tonight I have some stretching planned to keep me busy.
A good day's training.
ps ... thanks to all those who got in touch following my previous post.
Tuesday, 12 April 2011
a very good run
Yesterday's 27 miler went very well indeed. In fact I was surprised at how well it went.
After a large bowl of porridge for breakfast I headed for the 7.15am bus to take me to Skipton where I re-fuelled with another coffee and a croissant.
Leaving Skipton at about 9.20am I headed to Apperley Bridge along the canal - a journey of about 21 miles. As you would expect this was almost entirely flat but the ground was muddy in places and uneven for at least half of the distance.
I wasn't complaining though, the weather was fine and I was enjoying myself. After leaving the canal I headed north to Rawdon - up the hill - and again I was surprised at how easy it seemed. Between miles 21 and 22 I probably climbed about 70m (225 feet). Not easy at that stage of a long run.
And then the next few miles were again uphill (slightly) but by now it was raining and I was getting wet. It was unseasonably warm though and I was still enjoying myself knowing that the final mile and a half were downhill.
Overall time ... about 3h 45 ... but that's not the point. I wasn't running to any pre-determined pace, just building the mental confidence needed to run a long way.
Job done then.
Congratulations also to Elizabeth Grayson on completing her first ultra. The Glasgow to Edinburgh race.
After a large bowl of porridge for breakfast I headed for the 7.15am bus to take me to Skipton where I re-fuelled with another coffee and a croissant.
Leaving Skipton at about 9.20am I headed to Apperley Bridge along the canal - a journey of about 21 miles. As you would expect this was almost entirely flat but the ground was muddy in places and uneven for at least half of the distance.
I wasn't complaining though, the weather was fine and I was enjoying myself. After leaving the canal I headed north to Rawdon - up the hill - and again I was surprised at how easy it seemed. Between miles 21 and 22 I probably climbed about 70m (225 feet). Not easy at that stage of a long run.
And then the next few miles were again uphill (slightly) but by now it was raining and I was getting wet. It was unseasonably warm though and I was still enjoying myself knowing that the final mile and a half were downhill.
Overall time ... about 3h 45 ... but that's not the point. I wasn't running to any pre-determined pace, just building the mental confidence needed to run a long way.
Job done then.
Congratulations also to Elizabeth Grayson on completing her first ultra. The Glasgow to Edinburgh race.
Saturday, 9 April 2011
plans for the next two weeks
On Monday the plan is for a nice and steady run of about 27 miles (43 km). The idea is that I'll catch the X84 bus from Otley at 7.15am and arrive in Skipton at 8.10am. Then for a cup of coffee and a snack before running along the Leeds Liverpool Canal to Apperley Bridge near Bradford (via Bingley and Shipley). From Apperley Bridge it's up the rather large hill to Rawdon and then to Otley via Guiseley and Chevin End.
A good route I think and if the weather is as good as it has been for the last few days it should be really enjoyable.
If anyone would like to join me for part or all of the run please feel free to come along.
The following week, at the moment, looks like:
Saturday ... 10 miles (16 km) fartlek
Sunday ... 10 miles (16 km)
Monday ... 19.8 miles (31.9 km) fartlek
Tuesday ... 19.8 miles (31.9 km)
Wednesday
Thursday ... 8 miles (13 km) hill repeats
Friday
The problem with this is that Otley AC are holding their monthly handicap on the Tuesday on one of my favourite courses - around Fewston Reservoir to the north of Otley.
I could change that week's schedule so that it becomes something like:
A good route I think and if the weather is as good as it has been for the last few days it should be really enjoyable.
If anyone would like to join me for part or all of the run please feel free to come along.
The following week, at the moment, looks like:
Saturday ... 10 miles (16 km) fartlek
Sunday ... 10 miles (16 km)
Monday ... 19.8 miles (31.9 km) fartlek
Tuesday ... 19.8 miles (31.9 km)
Wednesday
Thursday ... 8 miles (13 km) hill repeats
Friday
The problem with this is that Otley AC are holding their monthly handicap on the Tuesday on one of my favourite courses - around Fewston Reservoir to the north of Otley.
I could change that week's schedule so that it becomes something like:
Saturday ... 10 miles (16 km) fartlek
Sunday ... 6 miles (9 km)
Monday ... 19.8 miles (31.9 km) fartlek
Tuesday ... AM: 19.8 miles (31.9 km) ... PM: 4 miles (6 km) handicap
Wednesday
Thursday ... 8 miles (13 km) hill repeats
Friday
That sound feasible to me. Especially as Wednesday is free from running. What do you think ?
Congratulations to Sharon on her recent British record in Athens and also to Andy McMenemy who's doing a marvellous job at running 50 km every day for 66 consecutive days.
Tuesday, 7 December 2010
successful long run (or maybe not ...)
Yesterday I left home at about 11.30am for a long run. The plan was to run from Otley via Menston to Guiseley and then down Hollins Hill to join the Leeds Liverpool Canal at Buck Lane near Baildon/Esholt. From there I decided to run eight miles along the towpath next to the frozen canal to Kirkstall before returning home via Headingley and Bramhope.
About 24 miles. Ice and snow underfoot ... no problem with decent footwear. Temperature below zero Celsius ... wrap up warm.
The furthest I've run since early September has been 15.7 miles ... I knew I could manage an extra 50% though if I kept the pace reasonable.
Arrived home at about 3.00pm barely tired. It all seemed so easy but I'm not sure why. Had a decent (large) cup of coffee about an hour before leaving home and an energy bar after about 17 miles but apart from that I seemed to be flying along in the brilliant - but cold - sunshine.
The canalside section was eerily quiet but provided the easiest running surface as the snow hadn't been churned up by other traffic (runners, walkers and cyclists) and thus hadn't re frozen into dangerous shapes which could easily cause a twisted ankle. This was in stark contrast to the main road from Headingley, and particularly from Bramhope, which caused untold minor problems with all the snow frozen into injury inducing ruts.
Anyway 24 miles at about 8:35 per mile across snow and ice - very pleasing.
Oh ... one last thing. About an hour after arriving home I realised I had a tooth missing !!! No idea why, something obviously happened whilst I was out running, minding my own business.
About 24 miles. Ice and snow underfoot ... no problem with decent footwear. Temperature below zero Celsius ... wrap up warm.
The furthest I've run since early September has been 15.7 miles ... I knew I could manage an extra 50% though if I kept the pace reasonable.
Arrived home at about 3.00pm barely tired. It all seemed so easy but I'm not sure why. Had a decent (large) cup of coffee about an hour before leaving home and an energy bar after about 17 miles but apart from that I seemed to be flying along in the brilliant - but cold - sunshine.
The canalside section was eerily quiet but provided the easiest running surface as the snow hadn't been churned up by other traffic (runners, walkers and cyclists) and thus hadn't re frozen into dangerous shapes which could easily cause a twisted ankle. This was in stark contrast to the main road from Headingley, and particularly from Bramhope, which caused untold minor problems with all the snow frozen into injury inducing ruts.
Anyway 24 miles at about 8:35 per mile across snow and ice - very pleasing.
Oh ... one last thing. About an hour after arriving home I realised I had a tooth missing !!! No idea why, something obviously happened whilst I was out running, minding my own business.
Monday, 29 November 2010
good winter running
This morning's 16 mile run took about 7 or 8 minutes longer than usual. I'm not complaining though as running through snow gave me some extra resistance training. It wasn't actually snowing but there was plenty of the white stuff around and the frozen Leeds Liverpool Canal looked splendid.
Hollins Hill, between Baildon and Guiseley wasn't easy to run up but apart from that I just plodded away and enjoyed myself.
The temperature this morning was probably about 0.8 C when I left home just before 8.00am, In Guiseley at about 8.35am the temperature fell to about -1.0 C. Until about 9.30am it stayed constant but when I ran back into Wharfedale the temperature rose slightly to 1.3 C.
I know that isn't cold compared to some parts of the world but for the UK in November we've had record lows ... and it's likely to last at least another week.
Friday, 6 August 2010
recent running
Just a short post about the last three days running ...
WEDNESDAY: long run ... 25+ miles in about 3h 30. Basically ran from Otley to Silsden and back, quite boring but a good run with a few largish hills.
THURSDAY (am): long run ... not quite 25 miles fartlek. This took about 3h 15 and included the large hill from Kirkstall to Headingley and also the hill from Burley almost to Guiseley. Also included 5.7 miles of the Leeds Liverpool Canal.
THURSDAY (pm): a steady six miles with Colin, Jack and Matthew of Otley AC. Good to see Julian running again after his recent health scare.
FRIDAY: eight miles tempo. The target was somewhere between 52:48 and 54:15. I could only manage 55:36 but I suppose that wasn't too bad after the previous two days which also included the usual cycling and other exercises.
Rest day tomorrow then seven days of crash training beginning on Sunday.
WEDNESDAY: long run ... 25+ miles in about 3h 30. Basically ran from Otley to Silsden and back, quite boring but a good run with a few largish hills.
THURSDAY (am): long run ... not quite 25 miles fartlek. This took about 3h 15 and included the large hill from Kirkstall to Headingley and also the hill from Burley almost to Guiseley. Also included 5.7 miles of the Leeds Liverpool Canal.
THURSDAY (pm): a steady six miles with Colin, Jack and Matthew of Otley AC. Good to see Julian running again after his recent health scare.
FRIDAY: eight miles tempo. The target was somewhere between 52:48 and 54:15. I could only manage 55:36 but I suppose that wasn't too bad after the previous two days which also included the usual cycling and other exercises.
Rest day tomorrow then seven days of crash training beginning on Sunday.
Friday, 23 July 2010
recent running
Here's a quick rundown of my running over the past four days:
TUESDAY - tempo run first thing in the morning. My target, after a suitable warm up, was to run 7.1 miles between 46:51 and 48:09. These paces represent my 10k and half marathon paces ... or they did at the end of last year !!! This morning I managed 47:40 with no difficulty whatsoever. Pleased with that at 8.00am.
WEDNESDAY - Golden Acre Relay. This local event is for teams of three over a 2.75 mile off road circuit which is undulating, twisting and narrow in places. I was placed in a team with Dale Foster and Andrew Robertshaw (both much quicker than me over short distances). Dale ran 16:05, Andrew 16:20 and myself 17:50. Overall we finished ninth team ... and then I ran 5.5 miles home. I was pleased with my run at 6:29 per mile considering the previous days training and the fact that the course isn't really conducive to fast running. Good to see fellow ultra runners Derek Martin and Sam Black too. These Abbey Runners were a big help at last year's Run To London.
THURSDAY - 10+ miles steady in the morning. Nothing to report about this.
FRIDAY - 35 miles. The original plan was to run along the Leeds Liverpool Canal from Skipton to Kirkstall. That plan had to be changed yesterday morning when Keir and his teenaged pals decided to alter their camping trip in the Yorkshire Dales. In the end my route was: Otley ... Burley ... Menston ... Guiseley ... Baildon ... Shipley ... Saltaire ... Bingley ... Leeds Liverpool Canal to Kirkstall ... Headingley ... Bramhope ... Otley. Very enjoyable slow run although the temperature rose significantly during the last 8 miles or so which made it very uncomfortable.
Ah yes ... it's good to hear that Derek Martin is running again after a couple of years of back problems.
TUESDAY - tempo run first thing in the morning. My target, after a suitable warm up, was to run 7.1 miles between 46:51 and 48:09. These paces represent my 10k and half marathon paces ... or they did at the end of last year !!! This morning I managed 47:40 with no difficulty whatsoever. Pleased with that at 8.00am.
WEDNESDAY - Golden Acre Relay. This local event is for teams of three over a 2.75 mile off road circuit which is undulating, twisting and narrow in places. I was placed in a team with Dale Foster and Andrew Robertshaw (both much quicker than me over short distances). Dale ran 16:05, Andrew 16:20 and myself 17:50. Overall we finished ninth team ... and then I ran 5.5 miles home. I was pleased with my run at 6:29 per mile considering the previous days training and the fact that the course isn't really conducive to fast running. Good to see fellow ultra runners Derek Martin and Sam Black too. These Abbey Runners were a big help at last year's Run To London.
THURSDAY - 10+ miles steady in the morning. Nothing to report about this.
FRIDAY - 35 miles. The original plan was to run along the Leeds Liverpool Canal from Skipton to Kirkstall. That plan had to be changed yesterday morning when Keir and his teenaged pals decided to alter their camping trip in the Yorkshire Dales. In the end my route was: Otley ... Burley ... Menston ... Guiseley ... Baildon ... Shipley ... Saltaire ... Bingley ... Leeds Liverpool Canal to Kirkstall ... Headingley ... Bramhope ... Otley. Very enjoyable slow run although the temperature rose significantly during the last 8 miles or so which made it very uncomfortable.
Ah yes ... it's good to hear that Derek Martin is running again after a couple of years of back problems.
Thursday, 15 July 2010
long runs
Training going well now. Last weekend's problems are long gone and this morning's 23 mile fartlek went well. The route was (from Otley):
Menston - Guiseley - Rawdon - Calverley - Leeds Liverpool Canal to Saltaire - Baildon - Guiseley - Menston - Otley
For those of you who live round here you can see that the route included Hollins Hill - at about 18 miles. Not fun after 2h 25 of running.
On Friday 23 July Keir is going camping in the Yorkshire Dales with his friends for a few days. I've offered to take him to Skipton on that morning so that I can run home again. My route will probably include a large section of the Leeds Liverpool Canal - to Apperley Bridge or beyond. A total of about 32 miles when I get back to Otley.
I'll be in Skipton bus station at about 9.30am and if anyone would like to join me on my run home you'll be most welcome. I plan to leave at about 10.00am (unless I have a coffee before leaving Skipton).
Menston - Guiseley - Rawdon - Calverley - Leeds Liverpool Canal to Saltaire - Baildon - Guiseley - Menston - Otley
For those of you who live round here you can see that the route included Hollins Hill - at about 18 miles. Not fun after 2h 25 of running.
On Friday 23 July Keir is going camping in the Yorkshire Dales with his friends for a few days. I've offered to take him to Skipton on that morning so that I can run home again. My route will probably include a large section of the Leeds Liverpool Canal - to Apperley Bridge or beyond. A total of about 32 miles when I get back to Otley.
I'll be in Skipton bus station at about 9.30am and if anyone would like to join me on my run home you'll be most welcome. I plan to leave at about 10.00am (unless I have a coffee before leaving Skipton).
Wednesday, 14 April 2010
a strange day
Let me start by recounting yesterday's training. In the morning (7.30am) I left home for a 25 miler taking in an eight mile stretch of the Leeds Liverpool Canal. Overall time 3h 35 ... no problem at all.
In the evening I spent an hour doing strength and conditioning followed by some stretching. I did this in lots of extra clothing and in an extra warm room. Again no problems at all ... apart from lots of sweat.
This morning my heart rate was quite a bit higher than normal ... usually in the morning it's about 43 to 44 bpm but this morning it was 51 bpm. An increase of well over 15%. I thought that perhaps my cold was about to get worse.
7.15am - headache started ... took two ibuprofen
7.30am - spent 50 minutes on the bike. Wearing lots of clothes and in a very warm room. Headache fading.
9.00am - headache returns with a vengeance. Took two more ibuprofen.
9.30am - feeling very ill now, and getting worse. Symptoms were: headache, feeling cold even though the air temperature is 22 degrees C (71.6 degrees F), restlessness, complete lack of appetite, extreme sleepiness.
11.00am - managed to get into the kitchen to make myself a large cup of coffee.
noon - beginning to feel a bit better.
1.00pm - feeling almost normal.
2.00pm - went for a run ... 13.2 miles in 1h 50. Pleased with that considering I didn't push the pace at all and this morning's experiences were always at the back of my mind.
4.00pm - everything back to normal ... but what will tomorrow bring ?
I can see I'll have to be careful with this heat training thing.
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.
Sunday, 31 August 2008
Statistics
This morning was a strength training session followed by 6+ miles fartlek. Next week I'll only run two thirds of my usual miles [a recovery week] but this will include a long run of 31 - 32 miles on Wednesday.
Not sure of the route yet but utilising the Leeds Liverpool Canal is a distinct possibility.
Only seven weeks to go until my next 24 hour race [in case you've forgotten, it's at Tooting Bec in London - training ground of Olympic gold medalist Christine Ohuruogu].
Time to look in depth at how my training has been progressing recently. Below are some training comparisons between now and seven weeks before the Hull 24 hr race. The figures in red relate to an average week during the period 4 Aug - 31 Aug 2008 and the figures in black relate to an average week during the period 28 Apr - 25 May 2008.
running miles per week ... 52.36 ... 53.17
running time per week ... 7h 38:16 ... 7h 23:40
running sessions per week ... 4.25 ... 4.50
cycling time per week ... 1h 30:36 ... 1h 31:38
cycling sessions per week ... 2.00 ... 2.00
stretching time per week ... 1h 14:15 ... 1h 16:16
stretching sessions per week ... 5.50 ... 5.75
strength training time per week ... 1h 26:10 ... 1h 48:53
strength training sessions per week ... 2.75 ... 3.50
eccentric ankle stretches time per week ... 1h 52:50 ... 24:45
eccentric ankle stretches sessions per week ... 8.50 ... 2.25
ankle massage time per week ... 40:41 ... 36:24
ankle massage sessions per week ... 7.75 ... 7.00
wobble board time per week ... none ... 1h 11:36
wobble board sessions per week ... none ... 14.00
total training time per week ... 11h 49:17 ... 12h 00:27
total rehab time per week ... 2h 33:31 ... 2h 12:46
grand total time per week ... 14h 22:48 ... 14h 13:13
grand total sessions per week ... 25.25 ... 25.00
pulse on waking ... 47.9 ... 46.0
weight ... 60.0 kg ... 58.3 kg
NOTES:
I'll repeat this statistics exercise in four weeks time.
Not sure of the route yet but utilising the Leeds Liverpool Canal is a distinct possibility.
Only seven weeks to go until my next 24 hour race [in case you've forgotten, it's at Tooting Bec in London - training ground of Olympic gold medalist Christine Ohuruogu].
Time to look in depth at how my training has been progressing recently. Below are some training comparisons between now and seven weeks before the Hull 24 hr race. The figures in red relate to an average week during the period 4 Aug - 31 Aug 2008 and the figures in black relate to an average week during the period 28 Apr - 25 May 2008.
running miles per week ... 52.36 ... 53.17
running time per week ... 7h 38:16 ... 7h 23:40
running sessions per week ... 4.25 ... 4.50
cycling time per week ... 1h 30:36 ... 1h 31:38
cycling sessions per week ... 2.00 ... 2.00
stretching time per week ... 1h 14:15 ... 1h 16:16
stretching sessions per week ... 5.50 ... 5.75
strength training time per week ... 1h 26:10 ... 1h 48:53
strength training sessions per week ... 2.75 ... 3.50
eccentric ankle stretches time per week ... 1h 52:50 ... 24:45
eccentric ankle stretches sessions per week ... 8.50 ... 2.25
ankle massage time per week ... 40:41 ... 36:24
ankle massage sessions per week ... 7.75 ... 7.00
wobble board time per week ... none ... 1h 11:36
wobble board sessions per week ... none ... 14.00
total training time per week ... 11h 49:17 ... 12h 00:27
total rehab time per week ... 2h 33:31 ... 2h 12:46
grand total time per week ... 14h 22:48 ... 14h 13:13
grand total sessions per week ... 25.25 ... 25.00
pulse on waking ... 47.9 ... 46.0
weight ... 60.0 kg ... 58.3 kg
NOTES:
- running - more miles per week in less time means faster training
- cycling - increased average speed not shown above
- stretching - very slight change for the better
- strength training - more sessions per week with bigger weights and for longer
- eccentric ankle stretches - now down to maintenance levels after achilles tendinosis late last year and early this year
- ankle massage - very similar
- wobble board - began using late July for an ankle problem which began in mid May
- total training time - increased by 1.5%
- total rehab time - decreased by 13.5% as my injuries heal
- grand total time - decreased but training time/rehab time gives a better picture
- grand total sessions - very similar. A training session is often composed of more than one element, eg I often do some stretching followed immediately by ankle massage followed immediately by wobble board work.
I'll repeat this statistics exercise in four weeks time.
Saturday, 31 May 2008
I Feel Fine
Apologies for not posting recently, I've been in London for a few days.
Last Monday was my first very long training run since September 2007 ... 32 to 33 miles incorporating 10 or 11 miles of the Leeds Liverpool Canal into a fierce headwind. A very enjoyable few hours which caused less problems with my ankle than expected.
The days in London were my first this year where the eccentric achilles stretches were not performed - still did the general stretching and ankle massage though.
Whilst in London I called into Run And Become to buy some full length sorbothane insoles and say 'hello' to the staff who help to make the 24hr race at Tooting in October such a good event. Didn't get a chat as they were exceptionally busy - hardly room to move in fact.
Only six weeks to go now to my first ultra since major injury struck about six months ago. Between now and then I have two Harrogate & District Summer Road Race League races in Thirsk and Hudswell (near Richmond), stage two of the Bradford Millennium Way Relay for my club (Otley AC) and also a club handicap (or two).
Training is going really well at the moment and I feel good.
Last Monday was my first very long training run since September 2007 ... 32 to 33 miles incorporating 10 or 11 miles of the Leeds Liverpool Canal into a fierce headwind. A very enjoyable few hours which caused less problems with my ankle than expected.
The days in London were my first this year where the eccentric achilles stretches were not performed - still did the general stretching and ankle massage though.
Whilst in London I called into Run And Become to buy some full length sorbothane insoles and say 'hello' to the staff who help to make the 24hr race at Tooting in October such a good event. Didn't get a chat as they were exceptionally busy - hardly room to move in fact.
Only six weeks to go now to my first ultra since major injury struck about six months ago. Between now and then I have two Harrogate & District Summer Road Race League races in Thirsk and Hudswell (near Richmond), stage two of the Bradford Millennium Way Relay for my club (Otley AC) and also a club handicap (or two).
Training is going really well at the moment and I feel good.
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