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.
Showing posts with label Sam Black. Show all posts
Showing posts with label Sam Black. Show all posts
Friday, 23 July 2010
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.
Thursday, 11 September 2008
Training and planning
Yesterday's 22 miler incorporated Burley, Menston, Guiseley, Horsforth, Kirkstall, Headingley, Bramhope and back to Otley. Overall the pace was about 8:20 per mile.
In the evening I spent 35 mins doing strength exercises.
This afternoon's 22 miler was on the Otley 10 route and was well under 8 min miling. The last four miles were 30 mins 10 seconds.
Not sure where I'll run tomorrow - I'll decide while I'm on the bike in the morning.
Now I'm beginning to seriously plan my nutrition for London and, as always, I'm looking to improve things slightly. Research is ongoing into electrolyte replacement amongst other things.
All the best to William Sichel and Sam Black who are taking part in the Perth 24 hr race this weekend. This sounds like it will be a really good event and I hope it'll continue in future years. I know the organisers are hoping the course will prove suitable for the IAU World 24 hr Challenge sometime soon.
I'm off to Wetherby for a 10k race.
In the evening I spent 35 mins doing strength exercises.
This afternoon's 22 miler was on the Otley 10 route and was well under 8 min miling. The last four miles were 30 mins 10 seconds.
Not sure where I'll run tomorrow - I'll decide while I'm on the bike in the morning.
Now I'm beginning to seriously plan my nutrition for London and, as always, I'm looking to improve things slightly. Research is ongoing into electrolyte replacement amongst other things.
All the best to William Sichel and Sam Black who are taking part in the Perth 24 hr race this weekend. This sounds like it will be a really good event and I hope it'll continue in future years. I know the organisers are hoping the course will prove suitable for the IAU World 24 hr Challenge sometime soon.
I'm off to Wetherby for a 10k race.
Wednesday, 16 July 2008
More thoughts
Recovering well. Compression tights definitely work for post race muscle soreness ... but not for my Exercise Associated Collapse [I've got the bump on my head to prove it !!!].
Looking at all the amazing stats kept by my crew. Let's see what we have here:
1) position and distance travelled at the end of each hour
2) a note of what I ate and drank - EXACTLY how much and when
3) how far I walked during my breaks (to nearest tenth of a lap) and how long it took
4) exact times of all toilet stops (and their duration)
5) time and duration of vaseline stops and changes of clothing
6) notes regarding how my digestive system reacted to the various foodstuffs I asked it to deal with whilst running
This stuff is amazing and there are no words to describe how essential a good crew is - without a doubt they deserve the prizes just as much as me. During the race all I do is run and report how I'm feeling, everything else is the crew's job.
Right now I'm starting to piece together a race report which will appear on this blog when complete. I'm also starting to plan my next campaign (already - yes I know - not too long though before London in mid October). I feel 225k will be a realistic target for that one.
Next week will be very important though - training resumes and I'll soon discover any lingering injuries.
Thanks to all who've offered their congratulations, from Otley AC members to members of other clubs to non runners including the Otley Police Officer whose name I have mysteriously forgotten (sorry about that but you know who you are).
Finally, spare a thought for Samuel Black. He took part in Hull at the weekend and just before he left home for the race his club (Abbey Runners) persuaded him to run in the Washburn Relay on Friday 18 July. A 24hr race on Saturday and a 3.5 mile race six days later !!!
And you lot thought I was mad.
Looking at all the amazing stats kept by my crew. Let's see what we have here:
1) position and distance travelled at the end of each hour
2) a note of what I ate and drank - EXACTLY how much and when
3) how far I walked during my breaks (to nearest tenth of a lap) and how long it took
4) exact times of all toilet stops (and their duration)
5) time and duration of vaseline stops and changes of clothing
6) notes regarding how my digestive system reacted to the various foodstuffs I asked it to deal with whilst running
This stuff is amazing and there are no words to describe how essential a good crew is - without a doubt they deserve the prizes just as much as me. During the race all I do is run and report how I'm feeling, everything else is the crew's job.
Right now I'm starting to piece together a race report which will appear on this blog when complete. I'm also starting to plan my next campaign (already - yes I know - not too long though before London in mid October). I feel 225k will be a realistic target for that one.
Next week will be very important though - training resumes and I'll soon discover any lingering injuries.
Thanks to all who've offered their congratulations, from Otley AC members to members of other clubs to non runners including the Otley Police Officer whose name I have mysteriously forgotten (sorry about that but you know who you are).
Finally, spare a thought for Samuel Black. He took part in Hull at the weekend and just before he left home for the race his club (Abbey Runners) persuaded him to run in the Washburn Relay on Friday 18 July. A 24hr race on Saturday and a 3.5 mile race six days later !!!
And you lot thought I was mad.
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