Yesterday morning I felt unusually tired so, on looking at my training schedule and diary, I discovered that my previous six days training had been:
Wed: 22 miles and 35 mins of strength exercises
Thu: 22+ miles [quite a bit quicker]
Fri: 11+ miles steady and 50 mins cycling
Sat: 50 mins cycling and 35 mins of strength exercises
Sun: Wetherby 10k
Mon: 23 miles
That's over 85 miles of running ... no wonder I felt a bit tired.
So, instead of my planned quickish 23 miler, I only did 10 miles but included strength exercises and some cycling.
Today is complete rest and tomorrow will be the long run.
Time to start looking for some decent decaffeinated coffee ... has anyone out there got any ideas ? While tapering for the Hull race earlier this year I used mainly Starbucks Decaf House Blend which is now my favourite, but there must be something better. I might try Whittards of Chelsea.
I have heard that decaf Sumatra is really good ... but I've not seen any for sale though.
PS. many thanks to Paul Clifford [and family] for the lift to and from Wetherby on Sunday. He was justifiably pleased with his 40:55 from very little training.
PPS. I've rearranged the stuff down the left hand side and at the bottom - and added a few things too - please take a look.
Showing posts with label Wetherby 10k. Show all posts
Showing posts with label Wetherby 10k. Show all posts
Wednesday, 17 September 2008
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.
Saturday, 13 September 2008
10k race tomorrow
Yesterday I ran 11+ miles but unfortunately, after about 10 miles, I stepped on the kerb quite badly and twisted my ankle. Managed to get home OK but then I immediately began ice therapy and ibuprofen.
Seems much better today but I'm going to take each day as it comes.
Looking forward to tomorrow's 10k race in Wetherby. The last time I seriously raced 10k was at the Abbey Dash in November 2004 when I managed 38:15.
If my ankle feels up to it tomorrow afternoon I'll aim for under 40 minutes. Last year I ran the 17 miles to Wetherby ... recorded 40:50 in the race ... then ran home again. I'm definitely fitter this year, and not running 17 miles beforehand - 40 mins should be achievable then.
Seems much better today but I'm going to take each day as it comes.
Looking forward to tomorrow's 10k race in Wetherby. The last time I seriously raced 10k was at the Abbey Dash in November 2004 when I managed 38:15.
If my ankle feels up to it tomorrow afternoon I'll aim for under 40 minutes. Last year I ran the 17 miles to Wetherby ... recorded 40:50 in the race ... then ran home again. I'm definitely fitter this year, and not running 17 miles beforehand - 40 mins should be achievable then.
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.
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).
Wednesday, 6 August 2008
Yesterday and Today
Yesterday's run was very enjoyable. A good family day out followed by a long run back to Otley from Fountain's Abbey via Winksley, Kirkby Malzeard, Low Bishopside, Wilsill, Glasshouses, Heyshaw, Thornthwaite, Blubberhouses, Timble and Askwith.
Apart from the 24 hr race this was my longest run since the end of May. Approx 24 miles in a little under 3 hours 30 ... without trying. Not the flattest run, but certainly very enjoyable.
This morning was 5 to 6 miles fartlek followed by 45 mins on the bike. A session of strength exercises will follow later.
I've entered the Wetherby 10k (14 September) but I'm not sure whether to run there and back this year. In 2006 and 2007 I ran to Wetherby, took part in the 10k and then ran home again - about 40 miles in total.
The problem I have this year is that I'm not convinced it'll help my performance in London five weeks later. Any thoughts anyone ?
Apart from the 24 hr race this was my longest run since the end of May. Approx 24 miles in a little under 3 hours 30 ... without trying. Not the flattest run, but certainly very enjoyable.
This morning was 5 to 6 miles fartlek followed by 45 mins on the bike. A session of strength exercises will follow later.
I've entered the Wetherby 10k (14 September) but I'm not sure whether to run there and back this year. In 2006 and 2007 I ran to Wetherby, took part in the 10k and then ran home again - about 40 miles in total.
The problem I have this year is that I'm not convinced it'll help my performance in London five weeks later. Any thoughts anyone ?
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