8 June 2011 - Catch up (including PB's)

Been very bad at blogging recently so going to get back to it. Summary since 29 June below:

Training 4-5 times per week (run only) with average mileage about 50 miles a week. Longest run was 23 miles.

Won the Gibb, around 28 mins, could have gone faster but wanted the win not the time.
15th at Surrey League (THH), 4th to 3 miles, massively need to work on speed endurance and will be right up there.
PB on 5km (Riddlesdown Parkrun) - 16.04 mins, could have gone sub 16 but fell over on hairpin!
Won the Orion Harriers mob match in 42.02 mins with 1.05 mins to spare (field of 200), went off hard at a big hill with about 5 miles to go (of 7.5 miles), felt it but was able to keep pushing and open a big enough gap to be happy with.
9th Fastest at Reigate Relays.

Overall happy with season to date however now ITB around.

Past 4 weeks its been very slight (left leg), now quite severe. Left glute is very tight and so working on this with Ian, also been doing 3 hours of yoga per week.

Will run surrey leagues this saturday and then 2 weeks off everything except swimming and cycling (week 2).

Aim is surrey qualifiers in early Jan. Hence will need to be back to running by mid Dec to get enough mileage in, will keep fitness with cycliung.

28th June - Bike

An actual cycling session!!

wheel exploded so havent been cycling much, great to get back out on the bike.

Went hard from the start.

Hamsey green, Botley, Westerham, Old Oxted, Botley, Hamsey Green, Home.

26.3 miles

85 mins (ish)

26th June - Run

Very light, easy run working on breathing through nose. 30 mins, ankle preferred uphill to down. Slightly tender at end but nothing major, pretty positive.

23rd June - Ankle Injury

Twisted ankle post running.

calcaneofibular ligament, Grade I tear.

nothing major but will put me out of running for a week or so (will miss informal 10km and prob Riddlesdown parkrun)

RICE

23rd June - Run

Hill session at Riddlesdown.

3 * short hills (p.b. of 1.41 mins
1 extension to halfway.

Total time 60 mins.

21st June - Run (Track)

Track Training with SLH

3000m w/u

800m TT (2.04 mins (very strong wind), max HR 196 bpm)
4 * 1600m @ 5.20 down to 5.15.

800m w/d

Killer session given the wind adn th starting 800m, pretty pleased with the time given the conditions.

20th June - Run

Long Aerobic Capacity run:

Riddlesdown, Kenley, Coulsdon Common, Happy Valley, Coulsdon, Purley.

1.13 mins

Average HR 163 bpm (around 77% of max)

Doing a mas HR test tomorrow so will be more accurate with the figures.

17th June - SLH Aquathlon (New PB)

400m swim, 4km run.

Swim:
T1 and Run:
Total Time: 20.18 mins (Previous 21.00 mins)

Took it fairly easy on the swim which actually probably helped my time because kept strong throughout, backed off in last 25m to bring my HR back down.

Slightly slow transition but that was because of the shoes and the rain.

Such hard rain but wasn't cold so no problem. Hammered it for the first 1km, above sustainable pace. Droppoed back on the hill and ran hard off the top each lap. Got Brian on the first lap, caught Ben with 300m. ended up in first place by about 1 minute.

16th June - Run

Hill session at Riddlesdown:

15 min w/u

3 * Hill Reps to second gate (6 min recovery - HR down to 130bpm)

2.01 mins to 1st gate, 4.21 mins to 2nd gate (HR in 180's Ave)
1.51 mins to 1st gate, 4.09 mins to 2nd gate (HR close to 190)
1.58 mins to 1st gate, 4.19 mins to 2nd gate (HR ave 190) - Pushed on to car park at 90-95%

15 min w/d

Very strong session, feeling good

14th June - Run (Track)

SLH session at Sutton Arena

2500m w/u

3* 5 * 400m with 100m recovery (200m between sets)

69,71,72,72,72 - 71,72,72,72,72 - 72,71,70,69,68 seconds

Absolutely ruined going into the last set, thought I would only make it to ten but managed to hang on. Last 3 I could hardly get my breathing to relax at all, felt like I was breathing from the top of my lungs. Legs felt strong though.

Slightly tired glutes the following day which I guess shows that primary muscle groups were close to their limit.

12th June - Run

Aerobic capacity training:

Riddlesdown, Kenley, Coulsdon Common, Happy Valley, Coulsdon, Purley, Home.

11 miles 79 minutes.

Feeling fine, kept average heart rate at 148, aiming for 150 so fine.

11th June - BWTT (New PB)

Felt that I had unfinished business fromt he week before so turned up to run a well paced hard run and get a result that I felt I deserved.

Nobody serious turned up which helped with the pacing. Went out at a pretty decent pace and just held it there making sure I ran within myself. I think I probably went out a little conservative, especially on the downhill of the first lap. Went through the timecheck in 8.13mins (7.45 mins last week). Took it fairly easy on the hill and ran hard off the top of it, really suffered to the top of the hill, opened up a little bit more on the flat but was pretty close to my maximum. For the final downhill stretch I absolutely flew and same ont he final 200m straight.

1st Place
16.31 mins (previous PB 17.00 mins)

Could def take 10 seconds on downhill in first lap and maybe another couple of seconds up the hill.

9th June - Run

Interval session with SLH on the downs.

3km w/u

6 * out and back. 1.31-1.35 mins on way out and 1.32-1.39 mins on way back.

30 second recovery at one end and 90 second at other, did a 1.05 mins hill rep for each of the breaks and so only got 25 sec recovery. Heart rate didnt drop below 180 and peaked at 195! Absolutely ruined at the end, tried to focus on good form throughout.

5km w/d

Dead.

7th June - Run (Track)

Bantam session at the track.

2400m w/u with stretches.

8 * 1000m efforts with 200m recovery

3.16 mins - 178bpm
3.10 mins - 180bpm
3.16 mins - 181bpm
3.16 mins - 180bpm
3.17 mins - 181bpm
3.16 mins - 180bpm
3.21 mins - 181bpm
3.20 mins - 181bpm

Recoverys ranged between 1.30 mins and 2.00 mins.

Finished off with 1 min recovery and a 64 second 400m (average for 400m was 189bpm)

Working on pacing today, tailed off in the last two which I could have offset with more effort but wanted to work on consistent effort. Felt OK at the end of each rep.

5th June - Long Run

out on the North Downs Way with Ben.

16 miles out and back route, 2.03 hours. Kept it nice and easy, fairly hungover!

4th June - Run

2nd session of the day after a fairly average performance at banstead woods.

hill session out the back of Warlingham, 1.54 mins to the gate, HR at 178, 1.56 mins to gate again HR at 182, 1.57 mins to next gate HR at 186, 1.57 to car park, HR at 188.

Working on lowering lactic acid production and pushing through it when I do have it.

4th June - Run (BWTT - New PB)

Thought I would give Banstead Woods park run a go after last weeks poor result.

Turned up planning on trying to run sub 16.30 mins on my own. Kevin Quinn was there and mentioned he'd pace me around for 16.30, went with him and for first 1.5km felt as if we were going too slow, breathing got pretty tight by the end of the first lap which we went through in 7.45 mins, a little fast. Hit the hill and just fell straight off the back of Kevin, pushed on but by the top of the hill there was way too much lactic acid in my legs, ran slightly easier for 2-3 mins and then once I'd flushed it out my legs I picked up the pace again.

Suffered quite a bit and came through in 16.59 I think (to be confirmed) but def faster than my 17.11 PB on this course.

I think I went a bit fast on the first lap, maybe only 15 seconds too fast, then I think I let myself get dropped too easily, Once I was off the back it was completely impossible to get my pace back up.

31st May - Run

Run with SLH, up to the downs and around to Netherne. 7.5 miles in about an hour, legs were feeling pretty tired from the day before, hip slightly weak but think just over-tired.

30th May - Run (Bupa 10km)

Was in the championship start so got to warm up etc. with Paula and Mo, etc. Then short walk to the front of the race and off.

Start was very hectic and I was determined to run out of the crowds, went through the first 1km in 3.03 mins which was 9 seconds too fast. followed this up with a 3.06 and then a 3.09, all way too fast. At 4km I started to feel the pace, dropped off it a little and Jo Pavey/Paula Radcliffe went past me.

Went through 5km at 16.26 and by now legs were starting to slow. Cadence just wasn't there. Started to hang onto the back of people to get a tow, hung on like this pretty succesfully until about 7km. A really slight rise completely ruined me, back onto the embankment and it got pretty hot and by now legs speed just was not there, mentally I stayed really strong, each time I was passed I latched onto the back of them but just could not sustain the pace, my head was spinning and chest was on fire, I was absolutely on the limit.

At 9km I again tried to pick the pace up and managed to ever so slightly, managed a do or die "sprint finish" and clawed back 6 places so was pleased with that.

An awful race which was pretty much completely my own fault, heat didn't help at all, but as usual pacing needs to be worked on. Retrospectively enjoyed myself though!

Lessons
- Start closer to the front so that I don't have to push through the crowds.
- Ease into the run, its easier to pick up 5 seconds later in the race than gain it early and lose it.
- Must work on endurance, the speed is there and mentally I am strong but the endurance is not.
- Tied in with my endurance I need to work on my pacing so that I know when I am pushing to hard (feel rather than time), I felt fine for first 3km and so pushed too hard.

Training to focus on - Tempo runs, long (over 10 mile) runs, I have the speed so only one session a week on that.

34.40 mins (16.26 mins 5km split)
147th Place out of around 10,000

28th May - Bike

30 mile ride out to Boxhill, very easy pace.

27th May - Run

8km easy run to keep legs ticking over. feeling good.

24th May - Run (Track)

Track Session with Kevin Quinn,

3 * 2000m @ 32 min 10km pace.
1* 1000m @ 34 min pace

Completely ruined myself, tired from yesterdays TT, must work on pacing.

23rd May - Run (5km)

3km w/u

5km at 10km pace; 16.00 mins (average heart rate 184 bpm).

Felt very very good throughout, able to consciously push harder and I think I could have sustained that pace for another 5km. No sprint finish as going for consistency.

2km w/d

21st May - Bike

Out with Nick and 2 other randoms.

Hung on for about 15 miles with a very fast pace then got my legs and managed some through and off. Averaged 20mph for the 23 miles to the cafe, then managed to up the average to 21 mph for the total trip so absolutely flying on the way back.

46 miles - 21 mph

20th May - Run

50 minute run up to Riddlesdown, legs feeling absolutely dead from a hard weeks training.

19th May - Run

Running with SLH

3km w/u

12 * 380m reps between 57 seconds and 62 seconds, 30 second and 90 second recovery.

3 km w/d

So close to being sick, great session.

17th May - Run (Track)

Track session with SLH at Sutton Arena.

5km w/u

10 * 500m @ 1.24 mins (3.30 mins recovery)

1km w/d

Feeling pretty strong throughout, 8 and 9 felt it a bit but nothing major. 67 second 400's so very happy with the session.

16th May - Run

2.5 km w/u

7.5km @ race pace (with 5 min break of sy running in middle) averaged 3.20 mins per km

2km w/d

Felt very strong throughout however just need that higher end speed, fitness is there but need to be able to run consistently slightly faster (which is very uncomfortable). Track tomorrow so didnt do full 10km.

14th May - Brick

Addiscombe ride but to Tanhouse farm shop via boxhill, return the same way with a run at the top of boxhill. Running is feeling really smooth. About 40-45 miles riding.

13th May - Run

1 hour run out to Coulsdon via Webb estate and Kenley. about 35 mins at just below race pace to work on endurance. Felt good.

11th May - Run (Beckenham Relay)

3 man team relay.

2.65 miles per team member.

Jason, Matt and myself in a team, I was 3rd to go. Team in front had about 20 second head start which I thought I could reign in, no chance. Guy in front ran 12.58 mins (fastest time of the day).

Matt Chapman - 13.33 mins
Jason Simpson - 13.24 mins
Ryan Evans - 13.34 mins

Pleased with my performance given that I had nothing to chase, really fun race. Team came 2nd overall which was nice.

10th May - Run

3.5km w/u

3 * 2km reps at race pace (round Elmfield Way)

6.45 mins
7.03 mins
7.10 mins

Felt OK, but clearly lost pace throughout, didnt particuarly feel like I had lost pace. Reps were slightly over 2km. Still a little disappointed.

9th May - Run

Easy 45 min road run, feeling good.

6th May - Bike

Hilly 40 mile bike with Ben

Westerham, Ide Hill, Cowden, Mark Beech, Hever Castle, Edenbridge, Oxted, Woldingham.

Great ride.

6th May - Run

50 minute run over Riddlesdown downs, easy-med pace.

5th May - Run

Run with SLH

W/Up - 1.5 miles

6 * 40 second hill effort, 1 min recovery and 25 second sprint with 90 second recovery.

W/Down - 3.5 miles

4th May - Stretch

45 minutes of stretching

3rd May - Run (Track)

First Track session of the year at Sutton Arena.

Easy warm up with some strides

12 * 400m (67 seconds - 70 seconds) mostly at 68 seconds.

1 min recover between each with 3 min recovery at lap 6

easy warm down.

Really good to be out on the track, going to incorporate this into my training going forward.

2nd May - Run

35 min run to mums with 10 min tempo run, 25 mins run back home from Mums, feeling really good.

30th April - Bike

Got a blowout on the way to addiscombe so missed them. Did 35 miles on my own, felt ok but not in the mood as missed the group.

28th April - Run

Run with SLH.

Horshoe up near Pauls.

6 * out and back horseshoe.

All 12 were at 1.41 mins, felt pretty good throughout and very consistent.

27th Apr - Run

50 minute Run with about 290 mins hard up to Riddlesdown Downs. Felt good.

21st Apr - Thames Turbo Sprint Tri

Thames Turbo Tri

426m Swim & T1 - 8.14 mins (around 6.45 swim)
21km bike - 39 mins
T2 and 5km run - 17.46 mins

46th Overall out of about 500.
2nd Place Run (person that beat me runs sub 15 min 5km so not too shabby)

Felt good, the bike was terrible, partly me not used to the TT bike and partly me just a weakling. Run felt strong, staggered field so hard to keep pace at maximum.

19th Apr - Bike

Acc ride - 48 miles

18th - 22nd Apr - Various

Various sessions (4 sessions)

17th April - Bike (Sportive)

Wiggle Spring sportive.

56 miles - 3.01 hours

Excellent Ride, waited for Tommy and Mike for first 20 miles, then gave up and decided to put the hammer down. Absolutely flew over the whole course, came 12th overall and would have taken off at least 10 minutes if I had gone hard from the start. (about 600 started)

15th Apr - Bike

Acc ride - 46 miles - pretty easy.

11th Apr - 15th Apr - Various

Various training, around 4 sessions.

10th Apr - Bike

25 miles to Boxhill

9th April - Bike

Addiscombe Ride - 48 miles

2nd March - April 8th

Various sessions averaging about 4 per week, limited swimming mostly bike and run.

1st Mar - Turbo to Music

Down to SLH clubhouse for a turbo session to music. Had a live rock band, disco lights and about 60 cyclists crammed in to the hall. REally good fun and made me try much harder than normal!

15 minute w/u
50 minutes of varying paces including 8 lots of 20 seconds all out sprinting and several long hard sustained efforts.
5 minute warm down.

Legs died in the middle, def not run fit! Left little toe was on fire when I finished, then clicked and felt OK, will check cleat alignment.

28th Feb - Swim, Run and Yoga

SWIM
1 hour swim session at purley pool.

200m w/u
750m of drills

500m breathing every 5th breath, 400m every 4, 300m every 3, 200m every 2, 100m in 12 breaths.

RUN
Off road running up to riddlesdown in the dark to work on core, really good fun and very slippery. 45 minutes running.

YOGA
1 hour yoga session, better than last time but still killer.

26th Feb - XC race

Orion Mob Match at farthing downs.

Took it easy for first few miles adn settled in nicely. Bottom of the valley was ridiculously muddy and had no spikes in my shoes so lost some pace but just kept pushing. Never run on such a muddy course, was all over the place.

Lost a few metres to first place and thought "i'll catch that back in a minute", big mistake, those few metres turned into about 100m by the end, clawed back maybe 20 metres on the final ridge but to be honest made a big mistake letting him get away in the first place.

Overall felt really good though, felt strong throughout and pushed at maybe 85-90 percent for the majority of the race.

2nd place
7.5 miles - 48.20

1st place was 20 senconds ahead and 3rd place 1 minute behind.

Left knee stiff for 1 day after.

23rd Feb - Yoga

1 hour Yoga session, absolutely killed me.

22nd Feb - Run

SLH Bantam Session,

3 mile warm up to Kenley

6 * hill efforts up Roke Rode with 4 min recovery back down.

2.27 mins
2.27 mins
2.27 mins
2.17 mins
2.24 mins
2.24 mins

Felt pretty good throughout, tried to keep consistent for first 3 (which worked) then push hard for last 3. Found it easier to push as it levelled off each time.

3 mile warm down.

Left knee slightly playing up, think I will try taping it.

21st Feb - Swim

Purley Pool:

500m warm up
Stretch
8* 50m Kick (front and back)
2* (50m c/up, 50m tb, 50m smooth stroke)

1500m hard - 24 mins

Pretty ahppy with the speed and could prob take a min off in race situation, felt good to be pushing so hard throughout.

19th Feb - Run

Run home from Swim challenge, legs feeling very tired from the gym the day before but responded well.

8ish miles in 1ish hour.

Right knee is fine with the tape, left knee is slightly playing up on same point, very slight.

19th Feb - Swim Challenge

1 hour swim challenge;

3,338m - 150 less than last year but havent been training so only to be expected. Speed is up but lack endurance.

Core is still extremely weak, lower back aching by the end, working on that now.

18th Feb - Gym

1.5 hours in the gym:

20 min on X-trainer
5*20 squats
4*20 hamstring
4*20 quad raise
4*20 weighted lunges
Stretch and warm down on X-trainer

run to and from. Good session

17th Feb - Turbo

30 minute Turbo (interval session) on TT bike.

14th Feb - Romantic Brick...

30 mins hard ont he turbo (1 min hard, 1 min easy)

10km run hard - 38 minutes.

Didnt eat before and felt it at the end but good fun.

12th Feb - Surrey League (Roehampton)

Surrey League near Wimbledon.

Went out a little too hard as usual but it suits me, felt really good for first 5km then started to fade for last 3, prob lost 10 places in last 1km which is not good enough.

8.9km - 32.33 mins

average HR - 179bpm
Max HR - 200 bpm

36th Place (1st SLH scorer)

Need to work on hard endurance strength.

10th Feb - Brick

30 mins on turbo (5 min w/u 20 mins hard 5 min w/d)

30 minute run (first 15 mins v hard).

Feeling good.

8th Feb - Run

SLH Run - Bantam Session

25 min w/u
2 mins hard 1 min easy * 12
25 min w/d

3rd Feb - Turbo

30 minute session on turbo

1st Feb - Run

Run with SLH

31st Jan - Swim

SLH Swim session.

Savage Session of:

600m time trial
600m Drills
1500m Main set
250m of 50m sprints

29th Jan - Run

16 mile run along North Downs path with Ben.

Legs feeling a little tired at the end but pretty good.

Catch up

Been terrible with blogging since November.

Averaged 3-4 training sessions per week, mostly running/turbo.

Right knee is still tracking wrong but can be cured with tape on the knee, starting gym training to correct this.

Focus for this year is short triathlons, 800m running and time trials on the bike.

Will give a quick 2 week update then back to blogging each day.