One week after the crash training week and I've almost recovered!
The niggles have all but gone and today's run - 6 miles tempo - was only marginally harder than expected.
With only two weeks to go before the next race I know it's pointless trying to make additional gains in fitness, etc.
I've got to be careful though not to lose fitness, etc.
The phrase which sums up this period is: 'tapering hard'.
Showing posts with label crash training (2008b). Show all posts
Showing posts with label crash training (2008b). Show all posts
Sunday, 5 October 2008
Monday, 29 September 2008
Crash Training (summary)
Time to reflect on last week's training.
Normally I would have run 80 miles last week with two long runs [20 miles+], one fartlek session and one tempo run. I managed 160 miles with three long runs and four 'speedwork' sessions (Monday, Wednesday, Friday and Sunday). Total running: over 24 hours 6 minutes.
Normally I would have been on the bike twice and done two strength/conditioning sessions. I managed four of each. Total cycling: over 3hours 20 minutes. Strength/conditioning: over 2 hours 21 minutes.
Normally I would stretch six times a week. I managed to stretch every day for a total of over 1 hour 40 minutes.
Eccentric achilles stretching, wobble board work and ankle massage remained exactly as normal.
At the beginning of the week my average waking pulse was 45.4 ... at the end it was 45.5.
At the beginning of the week my weight was 57.9kg ... at the end it was 57.7kg.
Other observations were:
1 - I'm glad the weather was decent, it wouldn't have been much fun if the weather had been bad.
2 - hydration wasn't easy to maintain towards the end of the week.
3 - I wasn't as tired or sleepy as expected ... although I do feel tired now.
4 - The pace of my steady runs seemed to drop on Thursday and Friday but picked up again on Saturday (despite perceived effort remaining constant) ... I'm not sure why.
5 - On Sunday afternoon Fay reported that of late I had been a bit more aggressive than usual. I hadn't noticed this at all and it came as a bit of a shock. She couldn't say whether it was just tiredness or increased testosterone levels because of all the training [if that's possible].
6 - Good diet and recovery definitely helps.
Someone once said that "Ultraunning is an experiment of one."
Well, this entry (and those for the last week), I hope, provides some results of that experiment.
Normally I would have run 80 miles last week with two long runs [20 miles+], one fartlek session and one tempo run. I managed 160 miles with three long runs and four 'speedwork' sessions (Monday, Wednesday, Friday and Sunday). Total running: over 24 hours 6 minutes.
Normally I would have been on the bike twice and done two strength/conditioning sessions. I managed four of each. Total cycling: over 3hours 20 minutes. Strength/conditioning: over 2 hours 21 minutes.
Normally I would stretch six times a week. I managed to stretch every day for a total of over 1 hour 40 minutes.
Eccentric achilles stretching, wobble board work and ankle massage remained exactly as normal.
At the beginning of the week my average waking pulse was 45.4 ... at the end it was 45.5.
At the beginning of the week my weight was 57.9kg ... at the end it was 57.7kg.
Other observations were:
1 - I'm glad the weather was decent, it wouldn't have been much fun if the weather had been bad.
2 - hydration wasn't easy to maintain towards the end of the week.
3 - I wasn't as tired or sleepy as expected ... although I do feel tired now.
4 - The pace of my steady runs seemed to drop on Thursday and Friday but picked up again on Saturday (despite perceived effort remaining constant) ... I'm not sure why.
5 - On Sunday afternoon Fay reported that of late I had been a bit more aggressive than usual. I hadn't noticed this at all and it came as a bit of a shock. She couldn't say whether it was just tiredness or increased testosterone levels because of all the training [if that's possible].
6 - Good diet and recovery definitely helps.
Someone once said that "Ultraunning is an experiment of one."
Well, this entry (and those for the last week), I hope, provides some results of that experiment.
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.
Friday, 26 September 2008
Crash Training (5)
Last night's run was a bit strange ... seemed to be running at a fairly brisk pace but the overall time was quite slow.
Today:
7:00am - wobble board
8:30am - ran just over 15 miles
2:20pm - 50 minutes cycling
6:40pm - almost 8 miles fartlek
8:00pm - stretching, wobble board and ankle massage
This morning's run was quite hard work but this evening's fartlek run was excellent.
Today I found it quite hard to stay hydrated and I've developed the odd niggle - right ankle and left knee. The ankle is definitely not achilles tendinosis or tendinitis. They don't feel serious but I need to be careful for the next couple of days. Ice and anti-inflammatory pills beckon.
During the Hull 24 hr race in 2007 I developed a nervous twitch which took at least 4 months to disappear - well it reappeared again this evening.
Wonderful sunset over Ilkley Moor today.
Today:
7:00am - wobble board
8:30am - ran just over 15 miles
2:20pm - 50 minutes cycling
6:40pm - almost 8 miles fartlek
8:00pm - stretching, wobble board and ankle massage
This morning's run was quite hard work but this evening's fartlek run was excellent.
Today I found it quite hard to stay hydrated and I've developed the odd niggle - right ankle and left knee. The ankle is definitely not achilles tendinosis or tendinitis. They don't feel serious but I need to be careful for the next couple of days. Ice and anti-inflammatory pills beckon.
During the Hull 24 hr race in 2007 I developed a nervous twitch which took at least 4 months to disappear - well it reappeared again this evening.
Wonderful sunset over Ilkley Moor today.
Thursday, 25 September 2008
Crash Training (4)
Today's training so far:
7:00am - wobble board
8:10am - eccentric ankle stretching
8:45am - ran almost 20 miles
2:50pm - strength/conditioning exercises
5:10pm - stretching, ankle massage and wobble board
Later I plan to go for a run with Otley AC - 8.5 miles.
This morning's run felt good except that it took about 8 minutes longer than expected ... the pace didn't feel slow though !!!
Still feeling OK, not overly tired. At bedtime tonight I'll have another one of those recovery drinks from Science in Sport.
Received a good email this lunchtime - three photos of me at the Hull 24hr race [two of them are very good too] - from Alan Young (sponsor and handler for William Sichel). I'm not sure where he got them but I don't recall seeing any photographer at the race ... Fay has just told me that there was a photographer there.
I was obviously too busy to notice !!!
7:00am - wobble board
8:10am - eccentric ankle stretching
8:45am - ran almost 20 miles
2:50pm - strength/conditioning exercises
5:10pm - stretching, ankle massage and wobble board
Later I plan to go for a run with Otley AC - 8.5 miles.
This morning's run felt good except that it took about 8 minutes longer than expected ... the pace didn't feel slow though !!!
Still feeling OK, not overly tired. At bedtime tonight I'll have another one of those recovery drinks from Science in Sport.
Received a good email this lunchtime - three photos of me at the Hull 24hr race [two of them are very good too] - from Alan Young (sponsor and handler for William Sichel). I'm not sure where he got them but I don't recall seeing any photographer at the race ... Fay has just told me that there was a photographer there.
I was obviously too busy to notice !!!
Wednesday, 24 September 2008
Crash Training (3)
Today:
7:00am - wobble board
7:40am - 50 minutes cycling
1:20pm - yesterday's strength/conditioning exercises
2:45pm - run almost 19 miles; including 8 miles tempo [10k - half marathon pace]
8:00pm - stretching, ankle massage and wobble board
This morning I repaired the burst hot water pipe - so good to have running hot water again.
Today I don't feel as tired as I expected - had a good night's sleep last night though, no doubt aided by a product from Science in Sport called Nocte.
Still paying careful attention to diet regarding recovery, fuelling the training and keeping illnesses at bay ... seems to be paying off so far.
7:00am - wobble board
7:40am - 50 minutes cycling
1:20pm - yesterday's strength/conditioning exercises
2:45pm - run almost 19 miles; including 8 miles tempo [10k - half marathon pace]
8:00pm - stretching, ankle massage and wobble board
This morning I repaired the burst hot water pipe - so good to have running hot water again.
Today I don't feel as tired as I expected - had a good night's sleep last night though, no doubt aided by a product from Science in Sport called Nocte.
Still paying careful attention to diet regarding recovery, fuelling the training and keeping illnesses at bay ... seems to be paying off so far.
Tuesday, 23 September 2008
Crash Training (2)
Today's training:
7:00am - wobble board
11:40am - 24+ miles steady
4:40pm - ankle massage
5:15pm - stretching
8:55pm - wobble board
This morning started with a crisis. The hot water pipe to the bathroom washbasin burst ... hot water everywhere until I managed to turn off the water at the stopcock - not a good start.
This evening I had to go to a scouts meeting [I'm the secretary of Otley Parish Scouts Executive Committee] and I planned to do some strength exercises on my return but ... you've guessed it ... the meeting went on until 8:30pm and I'm not doing strength exercises at this time.
Better luck tomorrow hopefully.
7:00am - wobble board
11:40am - 24+ miles steady
4:40pm - ankle massage
5:15pm - stretching
8:55pm - wobble board
This morning started with a crisis. The hot water pipe to the bathroom washbasin burst ... hot water everywhere until I managed to turn off the water at the stopcock - not a good start.
This evening I had to go to a scouts meeting [I'm the secretary of Otley Parish Scouts Executive Committee] and I planned to do some strength exercises on my return but ... you've guessed it ... the meeting went on until 8:30pm and I'm not doing strength exercises at this time.
Better luck tomorrow hopefully.
Monday, 22 September 2008
Crash Training (1)
Today's training has been:
7:00am - wobble board
8:30am - ran just over 21 miles
1:40pm - cycling 50 minutes
5:45pm - eccentric ankle stretching
6:25pm - ran 8+ miles, including 4 x 7 minutes at 5k to 10k pace
8:00pm - stretching, ankle massage and wobble board
Quite a full day then ... with plenty of carbs, chocolate milk, fruit and vitamins B & C.
Oh yes ... Fay has labyrinthitis too (don't worry ... I didn't know what it was either).
Feel OK after day one - a bit tired but nothing major. I don't expect tomorrow to be quite so hectic.
7:00am - wobble board
8:30am - ran just over 21 miles
1:40pm - cycling 50 minutes
5:45pm - eccentric ankle stretching
6:25pm - ran 8+ miles, including 4 x 7 minutes at 5k to 10k pace
8:00pm - stretching, ankle massage and wobble board
Quite a full day then ... with plenty of carbs, chocolate milk, fruit and vitamins B & C.
Oh yes ... Fay has labyrinthitis too (don't worry ... I didn't know what it was either).
Feel OK after day one - a bit tired but nothing major. I don't expect tomorrow to be quite so hectic.
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