Auld Lang Syne 2009

Auld Lang Syne Fell race in lovely snowy conditions!

Ran well, avoided injuries despite several falls in the deep snow. 82nd in 50.02 over the "old" course.


Happy New Year everyone!

Sporting Highlights 2009

The BBCs's Sports Personality of the Year was a real highlight for me as a child - it's a shame that for whatever reason its format just doesn't work any more. Even I chose to watch the X-Factor this year. But this is as much to do with the poor choice of finalists, and this year with the absurd choice of Ryan Giggs winning the trophy - I may never watch it again.

So here are my sporting heroes and moments of 2009. This in some ways reflects my involvement with spectating the events - the ones that spring to mind are events I have watched or eagerly followed on "internet live text" or Radio.

Alistair Brownlee - Triathlon God and truly nice guy
The 21-year-old local lad has been in stunning form this year, dominating the Triathlon world at the "standard" distance. He has won five of the ITU World Championship Series races, including the grand final in the Gold Coast on his way to being crowned world champion. How on earth he was not in the top ten for Sports Personality I will never know. He has been this country's greatest competitor during 2009. The other wonderful thing about Alistair is that he has not forgotten his roots and still competes in local races. For example he took part in the Chevin Chase and will also compete in the Auld Lang Syne fell race alongside me! In fact he also ran at Fell relay champs - on that day his team was disqualified for missing a checkpoint, and our Ilkley team therefore finished ahead of him. I am claiming that as a victory over one of the greatest sportsmen on the planet!

Darutu Tulu - NY Marathon winner at age 37
I watched this race on the BBCi Internet broadcast. I was following the great Paula Radcliffe, but even at 15 miles she looked out of it and Tulu, who I have watched in many races over the years, grew increasingly strong. I could really see it in her that she began to realise she could win. With a mile to go she went - the fastest mile of the race - to win. And at 37 it shows all this running stuff is not a young person's game. It really inspired me.

Usain Bolt - An unbelievable WR
This is the only event on this list I didn't watch or listen to live. But I love to watch it on YouTube. This guy has up'd the game. Few sportsman ever do that - normally it it is about incremental change. But perhaps Tiger Woods, Johah Lomu and a few others have been examples where their physical prowess has step-changed the sport. I hope the same fall from grace doesn't happen to Usain that's happened to them.

David Hayes - Heavyweight champion against all the odds
This was a bout I had eagerly awaited. I love boxing - it is the ultimate extreme sport. It is a careful measure of risk against taking your chances in a very similar to a "classic" extreme sport such as rock-climbing (which was once my main sporting love).

In this fight, I thought Hayes had no chance. I was wrong. People often talk about how valid "age-group" categories are in amateur sport. In boxing, one of the oldest of sports, there has always been a way of matching those in competition. Through weight. But in this case Hayes had stepped up from cruiserweight and then took on one of the biggest heavyweights of all time. And he did it. It was truly outstanding. He broke his hand in the third round but went on to win on points after 12 rounds. Breathtaking.

See the Stars and Kauto Star - The greatest racehorses ever?

Now I've had some problems with this - I felt it wrong to include two racehorses, but Kauto Star's achievement in winning the the King George VI chase on boxing day (his 4th straight) mirrored See The Stars epic vistory at the "Prix" earlier in the year. So I've felt the need to credit them both. Kauto Star actually seemed to have it easy this week - but jump racing is never easy and things can go wrong. But he'd won it when he went clear with 4f to go.

See The Stars victory was special in a different way. Despite enormous expectation that he could follow up his earlier clean sweep of victories, half way through the race he found himself boxed and no clear way through.
But his jockey Mick Kinane manoeuvered well to find a line and the when asked See The Stars hit the overdrive switch to power his way through to win.

Barcelona - Worthy European Champions

Barcelona were such worthy winners - completely outplaying Man Utd. It is great in football when the truly talented teams actually win.




Bradley Wiggins - A breathtaking performance in the high mountains


I'm a huge fan of the TdF, and to see a British rider able to compete at the very highest level is a wonderful sight. Bradley really took on the big guns and gave it all he had in the mountains. Truly an amazing effort, and again not rewarded with a top-ten SPOTY. Yes I know I've left off Mark Cavendish but his petulance sometimes annoys me, and I thought he was wrong over his disagreements with Hushovd this year.



So there we go - my sporting heroes for 2009!

Chevin Chase - Following in the footsteps of greatness

The Chevin Chase Trail race today which is a Boxing Day "tradition" for many round here, now in its 30th year.

With the snow and ice on the course it made it all the more interesting, and provide some great scenery to match the cheering crowds and fancy dress costumes.

Not sure where I came or what time I did yet as E had our jointly owned stopwatch. I'm not actually at all bothered - it was just a lot of fun.

My reference to "greatness" in the title was that local lad and triathlon god Alastair Brownlee turned up to win the race. It feels such a privilege to be in the start line alongside him, and tramping through the deep snow in the open fields I was imagining that Alastair had possibly made the foot holes I was trying to follow.

Excellence is not an act but a habit

There was a thread on the IH Forum about inspirational videos, and I have been reflecting today on the best one I have seen this year - Standing Start. It is a professionally made film about cycling track star Craig MacLean.

I won't describe it too much - if you haven't seen it before then it is worth a watch (lasts about 13 minutes and you'll need sound switched on)

http://www.youtube.com/watch?v=Ki2re9uILtc

Finished watching?

I think the film highlights all sorts of sporting themes. What comes across for me is how everything in Craig's life is focussed on him doing battle on the track. While he is lifting heavy weights in the gym he is completely focussed. Even while he is tapping out a beat on his drum kit he is still focussed on the race, every drumbeat mirroring a pedal turn.

Although I know some people don't like it, I especially like the music and the talk-over. Although this pop-philisophy is largely based on Plato's tales of Odysseus, the quote about "excellenece" is actually taken from Aristotle. "We are what we repeatedly do, excellence is not an act but a habit" - this has been especially true of GB's track cycling team who under Dave Brailsford's vision have done extraordinarily well.

So is this level of excellence, and the single-minded focus it requires what I'm striving for in my journey to the finish line of the London Marathon?

Well actually it's not.

Despite what this blog may imply, running and my marathon training is only a minor diversion in my life. Something which fills some idle moments and gives me a clear target involving physical strife which I feel I need.

I do seek excellence though, but excellence in achieving the things that actually are important. Firstly, to be the best father to my three children and best husband to my wife that I possibly can - this is really all that matters. But otherwise I aim to be a good friend, a worthy colleague and employee, a good citizen of the world and guardian of the planet. This is my battleground.

Today saw a continuation of the recent cold weather with the snow from last week's fall still covering the countryside. I managed to get out at lunch and do a 7 mile steady run along the canal towpath. The canal itself is frozen quite deeply.

It was my last day at work before my Christmas break. Due to the weather I was going to drive in but decided to persevere with the train like I have been all year. The run at lunch cleared my mind a little and I managed to sort out a few things at work in the afternoon which have been causing us some problems for a while. I had a lot to do but got it all finished and then home in time to let the wife out to running club, and for me to spend some time with my daughters, reading stories and chatting about our day.

Enjoying the Snow!

After a heavy snowfall on Thursday night (well, about 6cm) I woke to this sight on Friday morning. After having a day in the office on Friday sneezing and reaching for the tissues, I decided to have the weekend off.

Friday night was coaching with D's football team, as B's car had broken down in Sheffield.

Saturday was a great day spent with the children - the morning Christmas shopping in Ilkley, and the afternoon wandering round the moor with our three sleds.

Tomorrow is E's birthday, so we are out for a birthday lunch, and more snow is forecast in the afternoon.

I'm completely unconcerned by missing my long run today. It would have been quite dangerous trying to run at pace on icy pavements, and I feel like I'm so far ahead in my training plan that missing this run will not matter. Furthermore, giving my body an easy week is probably required anyway to let a few niggles recover.

Cold Spell

Since Sunday I've been generally trying to ease the stiffness from my calves and the disappointment from my mind with a few easy recovery runs. Both Monday and Tuesday I did a steady 7 miler. Wednesday I missed the track session as I was at the school Carol Concert, and did an easy 5 miles with a single solitary 1/2 mile effort.

Today I got off the train a stop early and ran a couple of miles home. Tomorrow was planned as a rest day (just football coaching in the evening). The whole week has been geared towards another 24 miler on Saturday, but some cold, snowy weather has blown in from the East.

So a mid-winter 24-mile run on the coldest day of the year - can't think many other people preparing for London will be out doing something similar?

Calderdale Relay - Oh Dear!

Today was the Calderdale relay for which I was running Leg 6, from somewhere-near-Brighouse to somewhere-near-Halifax.

Although I'd established email communication with my partner for the leg and the 4 other Ilkley runners on that leg, no cunning transport plans had been devised to get me and Mark (my partner) to or from the race.

Neither Mark nor I had a car we could use, and had been hoping that somehow things would work themselves out. Unfortunately they didn't. So last night I was still phoning round trying to sort out a plan. In the end it seemed most sensible that Mark and I stayed together, and I would re-arrange some family commitments and take our car. I did however have to drop off one daughter at 12.30 in Ilkley before we left.

Nevertheless, with a following wind I still thought we'd be ok.

We managed to navigate our way through Bradford (Mark is even newer to the area than me) and find the start of our leg. We got there with what I thought would be 20 minutes before we had to go. But then a long queue at registration, plus the need to go back to the car parked a few hundred meters away to get ready meant that we were still at the car when one of team mates managed to find us to handover the baton for us to go.

He'd had some problems finding us too, so he reckons we lost over 5 minutes. Not great.

The run itself was none too interesting, a strange mix of muddy fields, tarmac residential areas and canal towpath. As we hadn't had a chance to do any sort of reccie and were completely unfamiliar with the area, we had to take our time and read from the directions. Mark was actually a superb navigator, and over this terrain faster than me, so he could go ahead to see where to go next. We also adopted the technique of asking every passer-by if we were going the right way. No other teams seemed to be doing this or even consulting a map or the directions!

By the time we had finished, the team placing had dropped to 21st from 16th when the previous leg had finished.

We then had to try and get back to the start where we had left our car. Thankfully some kind runners from Clayton offered to take us back. They found it quite amusing when we relayed our story of not being at the handover in time. I don't think our Harrier team-mates found it quite as funny. I've just sent a grovelling apology to the team and maybe one day they'll look back and laugh. Maybe.

Christmas is coming...

...and I'm trying not to get too goose-like. After Wednesday's track efforts, I followed up with some more intervals Thursday lunchtime with Richard. We managed the best set we have done - 12 X 400m at a very consistent pace.

Thursday night was a works night out involving attempting to hit a golf ball with a golf club at one of Leeds new bars near the Aire basin. In a simulator of course! Although the technology was impressive, I've decided that golf is a stupid game and won't be trying it ever again!

Friday was a struggle, although football training in the evening loosened things up and today I've had a easy-ish run round the Langbar circuit. A little quicker than last time, but still not as quick as my "baseline" back in August. Mmmm?
http://connect.garmin.com/activity/20394317

Back on Track

At the track again tonight after missing it last week. Conditions were good, with another excellent turnout from both the Harriers and also our friends from Otley AC.

Session consisted of 7X800m, 1X700m, 1X600m, 1X500m, 1X400m, as well as a warm-up and warm-down and some strides before and after.

I was armed with my new spikes which felt great. Our little vets gruppetto was managing the 800s in about 2:52, and we kept this pace nailed on for the whole session. We even managed to push on a bit for the last 200. Generally that is the best I've felt at the track in a long time. I DIDN'T eat much in the afternoon which maybe was a factor?

Garmin output at: http://connect.garmin.com/splits/20304419

20 over 20 - My training aim

Had a tempo run with R yesterday of about 6 miles, running a nice negative split and feeling very comfortable.

I felt slightly sniffly today so opted out of a run at lunch or after work. Hopefully will be 100% for the track tomorrow.

My groin discomfort is still there, being triggered from getting up from a train seat last night. It is no problem when I run though, so don't feel a lengthy lay off is required - especially when non-running activity seems to trouble it most.

I have been thinking about my training targets over the coming months. I'm still vexing over how many and how long my long runs should be. You hear things like "you need to run 5 long runs that total 100 miles", or "Don't do more than a couple of 22 milers".

After my 24 mile run a week and a half ago, I'm convinced more and more that it is only the very long runs - in excess of 20 miles - that really matter. Your body is going through such a different set of physiological processes after 20 miles that both body and mind need the chance to experience it. This experience will allow different mitigation options (eg nutrition) and mental coping strategies for race day. There should also be a general improvement as my body strengthens itself to adjust to these new demands.

I've therefore set myself the target of "20 over 20" for my training. I need to run an accumulated 20 miles in training. But only miles in excess of 20 miles count. So my two 21.5 milers and my 24 miler give me 6 in the bag already. I just need to do 14 more.

I will probably do 3 or 4 more 24 milers between now and my last long run at the end of March.

Santa Dash Liverpool 2009

My wife and a couple of other Harriers had decided to do a "Santa Dash" this year, and had picked the biggest and best one (in Liverpool) to attend.

We combined that with a trip to visit my family in Bootle. So after we watched the 6,000 Santas run round the city centre, I took the kids off to vist my side of the family.

Meanwhile, my wife and the other two Harriers spent the rest of the morning, afternoon and evening enjoying the day "nightlife" of Liverpool.

Peco XC - Race 2

So today I tried just the second cross country race of my life - the 2nd race of the PECO series. The PECO is a low-key race series organised between a few of the local clubs. It was very well organised, and over an interesting course around Hunger Hills in Horsforth - thanks are due to Kirkstall Harriers and Horsforth Harriers for organising.

There was a great turnout from the Ilkley Harriers, and we won both the men's and mens's vets competition, even with our best runners saving themselves for a more competitive XC tomorrow.

The course was incredibly muddy, with it ankle deep in places. I went off too fast (as ever) and faded in the middle part of the race, but had a very enjoyable run to finish 29th alonside Henry H.

I'm now a Proper Runner

So today I passed a milestone which I always thought was the sign of a true runner rather than just a casual jogger - I bought my first pair of running spikes.

It was with some trepidation that I entered the shop and mumbled something to the assistant about spikes. He took me over to the spikes aisle and started asking about what sort of track and what distance I raced at. I again mumbled something about "the odd cross country" and "some training at Carnegie". And that I didn't want to pay more than thirty quid.

Although we have a great specialist running shop called Complete Runner in Ilkley, today my budget had directed me to SportsShoes.com in Bradford, which I can easily get to in my lunch hour. They do a lot of mail order, and specialise in selling discounted "last year's models". They also have a large shop and interested and knowledgeable staff, as well as a full Asics Gait Analysis system.

So after trying a few I left with a pair of Nike Rival, and they felt really lightweight and fast - even faster than the Saucony Fasttwitch that I've been using for racing on the roads.

So I'm all set for the Peco X-country tomorrow, with a special pair of long spikes for the expected mud-fest. Hopefully, I'll also be a lot safer on the track, as the wintry, icy evenings are with us.

I just hope my performance tomorrow warrants my purchase. I fear I am going to be the slowest person who is wearing spikes!

Hornet Juice

After a long, hard day at work today (including an early start to get to some meetings in Sheffield), I decided to miss the track session this evening.

I hadn't eaten enough through the day, and with the cold weather and my dubious groin injury I thought I would skip it. First one I've missed though!

Came home to check my email and found that I won a competetion for some free samples of a running supplement called "Hornet Juice".

The competition was via a running podcast I follow called "Running with the Pack", which is hosted by two amateur runners in the US, Allan Gyorke and Jeff Swain. The podcast is available through iTunes or via their website at http://www.parkedthoughts.com . I really like their easy-going style and chat they have about all things running related (but mainly marathon running). Their fortnightly podcast fills my commute to work for a day, and I've grown oddly fond of their discussions.

So I'm going to get some samples of Hornet Juice - Allan and Jeff have been trialling it themselves recently with some interesting results. It is basically a mix of amino acids, which would be naturally ocurring in a good diet. However, my diet is not always so great, so am interested to give it a go. It allegedly increases fat-burning capacity, so obviously important for long runs.

I'll try and take it under some sort of comparable test, for example my 24 miler down to Arthington and back.

Taking it easy

After Saturday's effort, I had an easy day with the family on Sunday, and took a gentle recovery run on Monday with Richard.

My groin injury is still present. Not really an injury actually - I can't really feel it when I run. I'm more conscious of it in doing other things which involve sideways movements. It was stretching (when I got home) after last week's track session that has triggered it again. I didn't really feel it at all during the 24 miler.

I guess I'm just conscious of these niggles. Don't want to make it any worse.

So I skipped my run today, and will probably miss track tomorrow (my first no-show since the track sessions started again). I may do some 2km intervals with Richard on Thursday.

On a lighter note, just come across this text-to-movie site. Within minutes I put together this movie for our cycling forum. Don't you just love the internet?

24 mile long run - welcome to The Wall

Took the opportunity whilst the family were at the school Christmas Fair this afternoon for my long run. Not used to running during the afternoon, but I enjoyed some bright sunshine and beautiful blue skies.

I have been focussed on this long run all week, so had a few easy days since Wednesday's long track session. I've also started to work on race-eve and race-day prep, so tried eating and drinking in preparation during the previous 24 hours.

As I'd set off at about 1.30, I skipped lunch, so started off a little hungry, although I ate well last night and had a high-carb breakfast at about 9am.

So I felt good on the way out, and in fact was struggling to keep my pace down. Whenever I looked at my watch I was doing close to 7min/mile rather than the 7:20 I was aiming for.

I took the flat route down through Burley, Otley, Pool and on towards Arthington. I was feeling good and chose to press on past the "Arthington" sign where I got to last time. I went a further 1.25 miles, and turned as my watch said 12 miles by the parish church in Arthington.

It's interesting to run through this part of Wharfedale - it seems such a long way away from Ilkley! I felt like I was a stones-throw from Armscliffe cragg, and got a great view of the Viaduct.

And then the return to Ilkley.

I felt tired but ok on the return to Pool, but then started to tire on the trek back to Otley. I needed to stop in Otley for a call of nature, and I thought this would help but probably made me feel worse (although it had to be done).

By Burley (about 20 miles) I was getting tired, and then the slog back home was getting harder and harder step by step.

I was slowing terribly, as I hit the symptoms of what cyclists call "bonking" and I'd known several times before on long rides. But on a bike you can ease off the effort level, choose an easier gear and reduce your speed. This gives a chance to eat and refuel.

When running the effort level of even keeping yourself upright is enormous, let alone trying to keep moving forwards.

I carried with me 750ml of Lucozade Sport. Some additional calories but not nearly enough. I think after today that I may have to carry some gels as well - both on long training runs but perhaps for the race itself. I'll find out where/when the feed stations are on race-day and try and work out what I need.

So all in all very happy. 24 miles in about 3hrs 4mins. The first half was about 1hr25, with the second therefore about 15 mins slower. HR was low throughout at about 150 (Garmin Details).

My legs were very sore when I got back, and I felt really empty. Feel a lot better now though.

A few easy days planned.

Tough on the Track

Tough session at the track again tonight - more to do with the wet, windy conditions as much as anything else.

We didn't do the 2000m efforts Pete had planned, but because of the awful conditions did:
5x400m with 100m jog recoveries
5x600m with 200m
5x400m with 200m
5x600m with 400m

That's 10km of efforts! In fact my Garmin output (here) shows I ran almost 10 miles including the recoveries and warm-ups and cool-downs.

A few people were easing off for the Thirsk 10m on Sunday, so by the end of the session it was just me plus young B left to finish the full set. I dropped pace a little tonight as I wanted to ease off as I'm still feeling a little weary. (I also wanted to collect some HR stats at a slightly easier speed).

It felt like a session that had to be finished, though.

5 months to go!

My countdown timer is telling me that I have just on 5 months to go before the big day in April.

A quick synopsis on some of my current "metrics":

- Speed/fitness - looking ok with two PBs in last fortnight
- Long runs - Ok - up to 21.5 m / and 2hr53min
- Training Regime - so far managing to get enough sessions in. I'd like to do some more cross-training, so could do with getting my bike sorted or getting into a gym once a week
- Illness/injury - Generally ok - just got over a minor cold. Sprained ankle from Lamplugh fully ok. Groin stabilised and getting no worse and not affecting running, just need to be careful at daughter's football training/matches!
- Attitude - Still really keen and enthused. No signs of getting fed up - always up to get out running whenever I can

Today I got off the train at Menston and ran home at a fair pace with a following wind. Not been down "Menston Old Lane" in the dark before so slightly surprised when I realised there was no lighting and I was in pitch darkness. Doh! I like running in the dark though - adds an extra edge to the session although obviously a high risk of tripping and being injured.

Looking forward to getting back on the track tomorrow.

Abbey Dash Post Mortem

Woke up feeling fine today, no signs of yesterday's race in my legs, although the remnants of my headcold still with me.

Did an easy 6-7 mile run along the canal with R, dodging the large puddles and discussing yesterday's Abbey Dash.

Still can't quite decide why I was that 1 minute slower than I thought I should be?

Possible reasons:
- leftovers from my cold
- too many too-hard sessions over the last few weeks that I hadn't recovered from
- the wrong taper (I did nothing for the three previous days)
- Not enough pre-race food (just a lighter breakfast than normal)
- not enough warm-up (I just did a few 300m jogs and some strides)
- head not in the game (I think it was though with so many IH vests around me)

None of these reasons feel right.

I also realised that my 10k split in the Lancaster HM a fortnight ago was not much slower than my Abbey Dash time, so I'm sure something wasn't quite right. My ave HR was also lower than my HM rates - I just couldn't maintain my early speed through the back third of the race.

I am keen to try an understand why, as I don't want to have another "bad day" on April 25th.

I feel at one level that I now need to go and run some more 10k races, but I know I need to keep my eyes on the prize (VLM). This Saturday is a planned long run and this should be my focus rather than the Wesham 10k or the Thirsk 10m.

Abbey Dash - PB

Abbey Dash today in blustery but dry condition in Leeds.

Ran 37:43 which is a PB, but maybe 40-60 secs slower than what I hoped for after Lancaster, and also a minute slower than my Lancaster HM time forecasted, so a little disappointed.

Ran the first half in 18:28 (ave 5:57 min/mile, ave HR 178), and second (downhill?) in 19:14 (6:09, ave HR 184).

I was hoping to sustain the pace achieved for the first half throughout but just really struggled over last two miles. Maybe a consequence of feeling under the weather or of too much taper. Or perhaps this is only as fast as I can go?

Garmin Connect Details for Abbey Dash

Still it was a great day for the Harriers with a stream of Red and Green through the field and 10 Harriers finishing under 38 minutes. Also Geoff Howard was 1st V65 and broke a Harriers' club record for that age group.

I've got a few XCs and fell runs over the next few weeks, plus a couple of key long runs planned. At Christmas I hope to have a look and a think about my key training period in Jan/Feb/March.

Abbey Dash Eve

I've had a few more easy days. Did a semi-easy track session on Wednesday (2x400m,2x600m,1x800,2x600m,2x400m at around 88s per 400).

Woke up Thursday feeling on the verge of a cold, so had a little 1 mile run to the station to see how it felt. Chose not to run at lunch and had Friday and today off too.

I feel slightly better this evening but in any case will run - will be interesting to stare at my HR output when I'm under the weather. It's only a 10k so shouldn't get any worse which is the main thing.

And I want to come away with a PB as well! Don't think I'll get that close to 36 but would be good to break 37, with my PB at 38:16. It's quite amazing that a year ago I thought I would never get under 40 mins for a 10k and now I feel like I could run that in training for fun.

It should be a good day for Ilkley Harriers as it looks like we will have loads of people out so plenty of "red and green" to wave to on the out and back course.

Also heard that I've got a place in the Calderdale Relay team - leg 6. Looks quite a long one but only one climb to contend with, so should suit my recent training.

Target Marathon Time

Came across an interesting running training site today: http://www.mcmillanrunning.com

Some interesting advice, but I was drawn to the advice on how to calculate a target marathon time.

His run calculator, based on my Lancaster HM time, suggested a target time of 2:52:48, which is an ave pace of 6:36. (it also suggests a 10k time of 36:49 which I expect to better slightly on Sunday)

This is way ahead of my target of 3 hours!

In fact, if I get my Brass Monkey HM time down to about 1:20 which I hope to, it suggests I will get under 2:50 for the marathon.

So why is it that I've seen lots of good runners fail to break 3 hours?

What am I missing here? If I follow my programme of quality runs consisting of:

- 1 long run every fortnight building up to 24m at 7:20 pace (I'm doing 21.5m at near this pace already)
- 1 shorter race (road/XC/fell) in between for speed, tempo and variety
- quality coached midweek track sessions
- some good recovery runs/rides
- the odd tempo midweek 13 miler when I'm feeling strong

Then when I get to the start line of the London Marathon I just need to open the tap and my sub-3 hr marathon will come out?

Do I need belief in this plan or some more trepidation?

An easy long run

Yesterday I joined Richard for some 1/2m intervals - doing 5 in about 3:05 which were very comfortable.

Today I took a late afternoon run down to the Cavendish Memorial near Bolton Abbey, along the undulating Nesfield Road. A steady 12.5 m at about 7.40 min/mile pace, but with a low ave HR of 150.


Garmin details for Cav Memorial Run

Tonight we have some babysitters so we're off to see local band "Clear" who have a few Harriers who play for them.

Power of 10

I was chatting with Steve W last night about how fast all this speed work could make us perform in races.

We were both reminded about how a fellow Ilkley Harrier had set everyone the target a year or so ago to try and register a time on athletics.com.

This data is now posted on thepowerof10.info website, and there are quite challenging targets for us to get a time registered.

For V40 they are:
5km - 17:00
10km - 36:00
10m - 59:00
HM - 1:20:00
20m - 2:05:00
Marathon - 3:00:00

It made me think that if I'm aiming for sub-3 for the marathon, then why shouldn't I (and in fact Steve W and the other 3 or 4 fast MV40s who have formed a great training group on the track) go for these targets as well along the way?

So Abbey Dash (10k), Brass Monkey (HM), and Trimpell 20, are perhaps all possibilities?

It is a shame that the person mentioned earlier who inspired us to go for these targets and always pushed for the club to be competetive on the road is no longer in our club. He'd now find a good group of like-minded folk.

Broken Bike

After yesterday's hard session on the track, today I took a steady run out to a local bike shop to collect my bike after it had been in for some attention. As so often happens for me, the amount of work required soon mounted up once they'd had a good look at it, and the mechanic had decided that it was not worth fixing.

The cost of the repairs would be comparable to the price I paid for the bike when I bought it new from the very same shop 3 years ago.

Can't say I'm impressed with a bike just lasting 3 years!

At least it defers payment for a while, and perhaps a message I should stay focussed on my running over the winter?

Wednesday Track - Fast Twitch Hell

After the delights of Sunday's Half, I'd had a few days off running. Not least as I needed to recover. As well as the Half Marathon, it was my littlest's birthday party, and I only just got back in time!

In the evening it was a "earlybird" planning meeting (the cycling group I ride with). We are planning a trip to the Alps next year, but the evening ended up as a beer-fest.

So Monday and Tuesday were well and truly recovery days, although I must admit that my legs felt better than they do after a 21 mile run.

But today was back to it with a bang - back on the track with a tough Pete Shields' session.

It was about speed and fast-twitch training. In my case my fast-twitch muscle fibre has not been used in a long time so wasn't too keen in springing into action.

We did:
5 x 300m, with 100m jog recovery
3 x 500m, with 100m jog recovery
2 x 700m, with 100m jog recovery
4 mins sit down recovery
2 x 300m, with 100m jog recovery
2 x 500m, with 100m jog recovery
1 x 700m.

We were aiming for 50 secs for each 300. For me this was more or less flat out.

Especially after Sunday my legs just didn't have it. But it was a great chance to put some agression into the intervals unlike the weeks of careful pace control.

For the last 150m of each interval we would have Pete driving us on to give it all we had.

By the end of the session we were all absolutely whacked, but everyone finished.

A contingent of the Otley guys are joining us now which is a great bonus as they have some fast people for us to chase and aspire to.

Garmin details:http://connect.garmin.com/activity/18523534

Lancaster Half - PB !

PB today and broke 1:22.

Finished in 1:21.56, 32nd out of 666 finishers.

We'd gone (Richard, Ade B and I) to this Half thinking it was a fast, flat route and a great chance for a PB.

Although the route was fairly flat, the recent heavy rain had waterlogged large sections of the route.

At best, the cycle track we were on was covered in soggy leaves. At worst there were lots of deep puddles. For one section we were diverted onto a muddy single width path to escape some deep puddles. But for one section on the way back in we had to wade through 6 inch deep water for about 200 metres.

On top of that there was a road section between 6 and 8 miles which was steadily uphill.

So all in all, not a great fast course. But nevertheless, I put in a strong run to finish in 1:21:56 which I was delighted with.

My pace suffered after the hill, and also the 200m paddling pool slowed me down and really chilled my feet.

So there was some drifting of pace, but perhaps not too much. I also managed to keep my HR at a good constant pace. For the first half mile it was up at around 190 bpm (95%max)but I eased down to around 180bpm and then kept it nailed on this for the whole race.

So all in all a great result and I'm very pleased.

Garmin Connect - Activity Details for Lancster Half

Easy Days before Sunday

Just a gentle 5 miler Thursday and 1km fast Friday.

Boy, this has been an easy week! And how do I feel? Well rather sluggish to be honest.

Let's see if this taper works.

Planning for a restful day Saturday but got ferrying/watching for the 3 kids:
- 1 schools x-country
- 1 ballet lesson
- 3 birthday parties to attend
- 1 sleepover to pick up from (equals one tired child)
- parents-in-law visiting
- 1 trip to the park for little un
- prep for little un's birthday party on Sunday

A restful Saturday?

Also realised that to register at thepowerof10 website I need to get a sub 1:20 time. Sunday? Unlikely, but maybe one day.

Wednesday Track

Amother tough session tonight, after a few easier days (easy 5m both MOnday and Tuesday).

6 x 1000m with 200m jog recovery.

Ave pace (mins/mile) for the 6 were:

5:38
5:39
5:32
5:34
5:37
5:30

So pretty consistent and getting faster week on week.

Garmin Connect - Splits for Wednesday Track

A weekend off

Haven't run either yesterday or today. The first time with no weekend run for as long as I can remember.

Yesterday was a beautiful Autumnal day, and we had some friends staying for the weekend so we went for a walk round Malham Cove and Gordale Scar. Carrying our 3 wheel buggy up the steps at the side of Malham Cove was quite an effort!

I felt slightly odd seeing climbers tackling the limestone overhangs of the cove. Harder than anything I ever did but did make me want to climb again. One day I'll get back on the rock.

The evening saw lots of food and drink, and lots of Halloween fun with the children, even going for a "midnight" walk under a lovely full moon.



Today, the weather was quite the opposite - heavy rain and gails. My daughter's football match was even cancelled, so it was a quiet day in watching TV and enjoying a big Sunday roast with both families huddled round the table.

Not sure what I'll be doing this week yet for my taper for the Lancasetr HM, but the main thing will be to stop drinking!

I want to make this HM a good one, so will taper well for it. My PB was earlier in the year in Leeds - 1:24:00.

I'm expecting to go faster than this - I'm running better and it is a flatter course.

Another Harrier (Andy W) is running too - he is a little faster than me, but I will try and keep him in sight and have him drag me along. I suspect I will run between 1:22 and 1:23, but would love to go under 1:22.

It would also be great to come home ahead of Andy, and the further target is the 1:21:15 that is the fastest HM time posted by a Harrier this year. We'll see.

Paula Radcliffe failed in her bid to win the NY marathon today. I watched some of the race on-line. She seemed to be suffering from about half-way.

Langbar Again

Didn't have too long today before our friends arrived for the weekend, so thought I'd go for a burn round the Langbar circuit.

Slightly confused that I wasn't much faster than when I last did it back on Aug 25th after I just got back from holiday (about 40secs over the 9.7m course).

But of this I overshot the Langbar turn which maybe cost be 20 secs today (my mind was on going down to Barden).

However my ave HR was 157 today compared to 170.

I am now tapering down for Lancaster HM a week on Sunday. My body needs an easier few days.

http://connect.garmin.com/activity/17499756

Garmin Connect - Splits for Wednesday Track

Tough Session tonight -
800m/60s/800m/60s/1600/120s/1600/120s/800m/60s/800m

Plenty of people regularly attending now so it is a good session. I've got two days of work and then the weekend, so that was my last tough effort for a while - some nice family time ahead.

Garmin Connect - Splits for Wednesday Track

A couple of easy runs

After my hard session on Sunday, I've has a couple of easy days running.

Yesterday I jogged 3-4 miles.

Today I did a more steady 6 miler. Track tomorrow.

Barden Bridge and back and then some

Woke this morning to high winds and squally rain, but I'd planned a long run so was keen to keep on track. I've not felt great over the last few days - not sure if it is the swine flu that is gripping Ilkley at the moment, an after-effect from last weeks Fell relay, or just general fatigue after a few hard weeks.

I decided to not worry too much about speed and distance, so set off west up the Wharfe rather than east down it like I did a fortnight ago. The run to Arthington (eastwards) I did was flat and consistent, but would mean I would have to return into a headwind, which thought might be mentally tough.

Conversely, going out towards Barden would mean some help on the way back, even though it is considerably more undulating.

The other reason for heading west is that the run through the Bolton Abbey estate involves a glorious set of trails. And at the moment, with the Autumn in full glory and the trees an amazing array of red, orange, yellow and green, I knew it would inspire me.

As luck would have it, I bumped into fellow Harrier Geoff Howard, as he was parking his car at the Cavendish, and suggested we run together. So Geoff kept me company along to Barden Bridge, over the swollen Wharfe, and back along the tough side to Bolton Bridge, where I carried on home and Geoff turned right to head back to the Cavendish.

Geoff is a runner of the highest calibre. He is a V65 runner and a class above his peers on the fell (he beat me in the Tour of Pendle). He came 5th in the world masters V65 this year which is truly world-class. He is also a gent and great company - and we had a lovely chat including some good advice for my marathon prep. Thanks Geoff!

On returning to Ilkley, I decided to push on down the Wharfe and finally crossed to the Ilkley side at the iron bridge near Ben Rhydding. I finally returned home after about 2 hrs 53, and about 21.5 miles (ave HR 148).

Although relatively slow for me, I managed alomost the same time on my feet as I will need in London and it was a further advance in my training.

My next long run (> 15m) is now not planned for 4 weeks time, as I have a couple of key races between now and then.

Garmin details at http://connect.garmin.com/activity/17085557

6 months to go

Just realise my countdown clock is telling me there are 6 months to go before the big day!

I did a little recovery run yesterday (6 miles) at a very easy pace. Ankle is completely ok now. I still have the faintest of groin strains, but can't feel it when I'm running. I helped at football training with my daughter's team last night but was very careful of my range of movements.

Rest today, and then a another long run planned for tomorrow morning.

I've just entered the Chevin Chase on Boxing day which is always a fun event!

More Intervals

Despite still feeling the after-effects from Sunday, plus the tough track session last night, pushed on today to do my tempo intervals with Richard.

Today we did 3 x 1.25 miles at about 6:40 min/mile pace.

Although this is not my fast pace (which it is for R), it is great training for me at pace control as this is my target speed for the marathon, so it is good to lock it into my brain/legs at how fast to run it.

I'll try a easy 5-6 mile run tomorrow, rest on Saturday and then go for a long run Sunday morning. I still need to get my bike sorted out as I'm missing being in the saddle!

Our house is full of swine flu at the moment. I would rather have it myself a thousand times over than seeing the kids have it, but so far I seem symptom free.

Track Session and great words of wisdom from Pete and Lance

Tough track session tonight.

I haven't ran since the Fell relay as I have had very sore/stiff quads. Thought I might feel fresh for the track but quite the opposite - couldn't quite stay with Dave and Henry on the last 1000m.

But quite a hard session though: 3 x 400m 5 X 1000m 3 X 400m

We ran the first set of 400s in about 1:23 for 400
The middle 1000s in about 3:42s.
The last 400s in about 1:21.

We managed to keep the pace nailed on as we had targetted so a great exercise in pace judgement too.

Garmin details at http://connect.garmin.com/splits/16800385

Chatting with the coach Pete Shields tonight I asked him whether I was going too fast for my long weekend runs (as everyone is telling me). He thankfully said that if it felt ok then I should continue at this pace (7:25 per mile). I'm really pleased with this advice as it feels the right speed to run at. For all my interest in stats and numbers, I also like to run how I feel, and listen to my body.

I've just dug out this LA video from a US Nike advert. One of my favourites.

What are you on ?

Tough Recovery

I could barely walk today after yesterday's exertions - nothing to do with my swollen ankle, but my stiff and aching quads.

Always a good feeling as I know then I ran as hard as I could for the team!

I've now got my entry in for the Brass Monkey Half on Janaury 24th.

I've been thinking about the Spen 20 which I had planned - a lot of people are saying that it is very hilly and I should try the Trimpell 20 instead on 15th March. I'll have a think about it.

FRA Relays - Lamplugh, Ennerdale

I competed in the FRA Fell Relay championships today, for the Ilkley vets team.

A great day, with excellent facilities and organisation by Cumberland Fell Runners - many thanks to them.

The weather forecast had been for dry weather and good visibility all week - but on the drive up the clouds started to thicken.

I was on leg 1, so navigation was less of a problem as there was a constant stream of runners ahead of me. I went out fast, hoping to keep going for as long as possible at that speed. But it was a very classy feld, and most teams put their best runners first (not us though!) so that they can get in a good position early on.

It was a tough old leg, but got round with a strong run, although I finished in 72nd place out of 149 teams (slightly disappointed). With some strong running and navigation after me, we eventually came in 48th, which was pretty good going. For the later legs, the clagg had come in so visibility was very poor, with many runners getting lost and waylaid.

The first three teams all got DQ'd for missing a checkpoint!

Our results:
48 Ilkley Harriers AC M40 4:38:34
Paul O'Looney 50:19
Geoff Howard, Nick Pearce 1:17:30
Eddie Winslow, Morgan Williams 1:36:52
Roy Ruddle 53:53

At these classy events it is amazing to see all the big names out - The Brownlee brothers were leading the charge for Binlgley, also Ian Holmes, Rob Jebb - basically the best fell runners of our generation.

From a previous generation, Joss Naylor was spectating and signing copies of his book.

All in all, despite the weather, a great day, aided by a few pints of Cumberland Ale afterwards.

I did manage to twist my right ankle - nothing too bad, but some heavy swelling tonight means I'll have a few days rest now. My groin injury was not worsened, so happy to get through relatively unscathed.

Wednesday Track Session

Good session on the track tonight.

1mile warm up
some plyometrics
Pyramid session:
600m/1000m/2000m/1000m/600m
with 60/90/120/90/60 secs recovery.

Wednesday Track Session

A few of the Otley AC boys with us again which was nice.

I ran with the Ilkley vets group averaging 88secs per 400m. We kept a very constant pace so good exercise in pace control.

(I rested yesterday and did a 6 mile easy run on Monday - no after affects from Sunday's run so good sign)

Arthington and Back - Long 21.5 miler

Great run this morning - down through Burley, Otley and Pool to Arthington, and then back again.

21.5m, ave 7:25, ave HR 156 bpm. Analysis later.

Garmin Connect - Activity Details

Canal Flooded on a bright day

Back on the canal today with Richard. 4 x 3/4s at about 1:38 per quarter. It felt very comfortable, and Richard ran very well so encouraged for his sub 90min half marathon attempt in a few weeks time.

The lower sections of the canal had flooded, with even the "basin" area (which is soon to be reopened after some extensive building work including the opening of the new City Inn hotel) nearly under water.

We had to try and find a way around a completely submerged towpath section. But after searching in vain for a way past it was socks and shoes off and a wade through.

A beautifully cold and sunny autumn day.

Easy days planned for tomorrow and Saturday in advance of a 21miler on Sunday morning.

Back on Track

Another great track session tonight at Becketts Park. A good turnout of about 10 Harriers and Otley AC athletes. My good friends Rogan (Otley) and Steve Weston making first time appearances tonight.

3 sets of 600m/800m/1000. 7.2km in total. All at about 1:30 per 400m or slightly faster for the last set.

I decided to run with the "group", who were just behind me last week. Dropping a little in pace helps me focus on posture and technique and is a lot more sociable.

Our coach, Pete Shields posted to the IH forum:
"just a little update on Ilkley at the track! We had our third session last night and there were 10 of us there. The sessions are being based at the moment on increasing our 10,000 mtre speed. Those attending are working as a group and i've got to say it is working very well, they are being very disciplined in their approach and are already looking to bring their lap times down throughout the session. It's not often you can get a group who want to work together like this but when you do the benefits to its members are really positive. My experiences as Terry Lonergan would no doubt endorse are that working like this bring about really positive results. Wilf Paish the olympic coach, who also takes a session has been observing the Ilkley group and has commented on the group dynamic and I think is secretly monitoring its progress."

Steady Away

A couple of easy runs on the canal over the last couple of days. About 6 miles each.

It's funny now that an easy run is a 6 mile run at 7:30. A year ago this would have been the hardest run I'd have done all week!

On Sunday (after my long run on Saturday morning), I was pleased that my legs felt good, albeit a little stiff. I was refereing my daughter's football match, so decided to run a mile or so to warm up. I try and stay with the action in the game, so it ends up being 2 x 30 min fartlek sessions, with lots of sprints up and down the field. I wore my Garmin to keep the time, but switched the GPS on (sligtly odd I know). I ran about 1.5 miles in each of the 30 min halves, but it felt a lot harder than that.

Even with the warm, I very slight pulled groin muscle (left side) which I've watched since. It seems ok when I run in straight line (as opposed to sideways or backwards) so hopefully will be ok for track tomorrow.

Long run in the wind

Really strong winds and squally showers have battered ths country over the last 24 hours.

Nevertheless, I set off for my long run at 7.15am this morning. After a hard week (5 runs and 1 cycle in the previous 6 days), I decided to lower my speed and aim to do the run based on time, aiming for 2.5 hours, which would be my longest run.

I headed off on the normal route down to Bolton Abbey and on through Strid Wood to Barden Bridge.

There was a lot of branches on the Nesfield Road - I stopped a few times on the way out to move the largest ones as I know this is a popular cycling route. But I think most cyclists where still in bed this morning, wisely staying out of the wind.

I came back from Barden via the road, continuing on through Ilkley to the suspension bridge to make sure I exceeded 2hr30.
http://connect.garmin.com/activity/15137108 - Garmin details

In the end clocked 19.65 miles in 2:35. Ave pace 7:54 (normally 7:30) and ave HR 155 bpm (lower than normal). Very pleased with the effort, so going to celebrate with a glass of wine or 3 tonight!

No. 1992 - A PLACE IN THE BALLOT!!!

Managed a few easy half mile intervals with Richard today (5 X 1/2 mile at 3.06 pace with 2 min recoveries). I'm finding these slightly easier intervals (at Richard's speed) feel ok, so I plan to continue with both interval sessions even though they are close together.

But today's big news is that I managed to get a place in the ballot.

Unbelieveable really as it was my first attempt, and I think the odds are 8-1 to getting a place.

Although I always hoped I'd get a Harrier's place, it takes the pressure off now and means there will be an extra place for another Harrier.

I even have my race number which is 1992, which feels a good number to have for some reason.

Just need to keep focussed on my training now.

Track part 2

Up to Becketts Park tonight for track night. Better turn out from the Harriers, and we had a few of the Otley AC guys joining us, which was great (actually included Ian Fisher http://ianfisherofotleyac.blogspot.com who is top runner in these here parts).

So after a jog warm-up and some exercises, we did 8X800m, with 1 min recovery, except for the middle where we had 2mins. Tough. Started off on the 800m at about 2.50 pace and drifted towards 2.58 towards the end. Great session though.

Tired Legs

Felt very tired today with stiff legs.

Managed a steady 4 miler to see if it loosened things up. It did a little but I think the after-effects from Sunday are still with me. Interesting that this level of soreness could be caused by a 3 mile run!

Back to it with another 6m

My legs felt quite stiff this morning, but managed a 6-7m recovery run along the canal with Richard.

I'm still basking in the glory of my 3rd place yesterday! I am so easily pleased! (I don't think I'd ever to be able to contain myself if I actually won anything!)

Yorkshire Vets Relay

Not often I turn up to to race and find I'm one of the youngest there, but the Yorkshire Vets Relay offered me that today (although there was a Over35 class so there were a few younger than me).

I was first runner off for our team - there were actually 12 Ilkley Harriers teams running which must be some sort of record.

I decided to go out full throttle to make sure I was not in any sort of ruck on the first few bends, and also to make sure I gave it all I got!


And for first quarter mile I was just behind the leader, which was quite a shock for all concerned but brought a smile to my face which returns when I think about it. After a half mile or so I started to get passed, but managed to handover in third place for the M40 class.

And the great news is that the whole team put in 110% and ran so well that we finished in 3rd place for our class.

Not an oustanding achievement some might say, but for the four of us, who have never won any sort of running medal before it was an absolute delight.

I think you can tell in this photo how delighted we were!
(Steve Weston, Dave Brown, Paul O'Looney)

Our times for the record were:
V40 3rd
18.06 Paul O'Looney
18.10 Ralph Tench
18.26 David Brown
18.01 Steve Weston

Many thanks to Pete Shields for race direction and Christine Matthews and the team for serving up great refreshments after the race.

Back with the EBs

Recovery day today, but was determined to go out on my bike with the EBs down to Bolton Abbey before work. Great to see the guys again and be back on my bike.

I'm on my winter bike now (a Edinburgh Bike Coop Tourer) - it's heavy and slow so quite a struggle to keep up!

And despite my recent attempts to clean and properly adjust the gears, I was still having some problems. I think the chain will snap soon - I may have to invest in getting it properly serviced at their shop up in Chapel Allerton.

Yorkshire Vets Relay on Sunday!!!!!!!!!

I have guarded hopes of podium place for our team !

Also managed to add a "countdown" timer to London Marathon - stealing the code from the official site. I'm sure they won't mind.

Some Quality Speed sessions

Been busy this week so haven't had much time to get to my blog, but after the quiet weekend and feeling slightly under the weather, I've managed to shake off the cold and have been getting stronger all week.

I've also manged some good quality sessions:
Tuesday 22nd- Richard and I did a 6 mile negative split along the tow-path - a good pace and felt comfortable all the way.

Wednesday 23rd - Was the first of the Harriers track session at Becketts Park. Got the bus up after work and had e great session with coaches Pete Shields and Andy Wolfenden. Those guys know there stuff and it is an honour to run with them. We largely found our feet on the track for this first week, but for the record did:
- 1 mile warm-up on jog circuit
- Some plyometric exercises (eg hopping, strides, skipping)
- Pyramid of 400m,400,600,800m,600,400,400, with rest of 1:1 with effort
- 5 mins rest
- Half pyramid of 400m,400,600,800m
- 1 mile cool-down on jog circuit

I managed to keep a consistent pace for all reps of 80sec per 400m, with this speed maintained roughly for all distance, so thought it was a good seesion for me.

Thursday 24th - Normally my standard interval session with Richard, but I had decided to now because of the Wednesday track session. However, it was a lovely day so thought I would give it a go and hold back a little. We did 9 X qtr-miles at 88sec, with 2/3 rest. We ran together so a good effort for both of us.

To then cap it all, we had baby-sitters, so thought I'd keep my wife company on her hill sessions in the evening. So quite a 24 hour period with three interval sessions. Celebrated surviving injury free with a pint in The Taps afterwards.

Easy Week

So I've not done too much since my last post over a week ago. mainly as after that Tuesday morning Vets Relay trial, I felt like I had a cold comig on so backed off.

Wed - rest
Thursday - 3 X 1m intervals (ave 5.55 min/m) with 4 mins recovery. Pretty good for me.
Fri - rest - but a 40th party fri night which didn't help my cold
Sat - rest
Sun - woke up feeling better so went for 2hr bike ride to Burnsall and back with the EBs. Later, ref'd my daughters footie match which is like doing interval training for 60 mins!

Today (Mon) - 5.5 mile tempo run

Trial of the Yorks Vets Relay course

(posted to the Ilkley Harriers Forum):
I did a trial round the course yesterday morning before work. Some observations (probably completely obvious to all who know it…)

1. I had assumed that the hill finished by the school at the top of Carters Lane but then realised it went on a fair bit further than there!

2. As mentioned above, the downhill is steep, and this section perhaps needs some familiarisation. Some good time could be made up here but you need to have the confidence to go at it full throttle. It never gets too steep but feels a bit scary at first.

My garmin output is at http://connect.garmin.com/activity/13364467
Which will show the route and Google map etc. (However, Garmin Connect website seems to be having some problems today so not sure whether it will work)

Interestingly I managed to ave 6:11 min per mile out to bottom of Carters Lane. From there I managed 6:34 average back round. Overall ave 6:25.

So this shows how much can be gained on the downhill to make up for the uphill! Maybe I also should have gone faster along the flat?

(If you are interested in such things than my HR data shows how I pushed on the downhill too, but again maybe I should have gone faster earlier?? I'm not sure what to glean from this HR data?)

Overall managed 18:24 but hope to get under 18 on the day.

Canal Steady Run

Did a pleasant lunch run with Richard today - maybe 6m in total at a good tempo pace.

Recovery?

Another beautiful day today!

I went out for an early easy bike ride - as much to see the other EBers as much as anything else. But no-one else was out so I had a potter down to Cavendish and back myself.

Later in the morning I went for a run with my wife on the Addingham loop (5m).

Lots of gardening over the weekend too!

Barden Bridge and back - 18.25m

What a beautiful morning!

Garmin Connect details

Rest and a revised programme

Had a day of rest today and yesterday (except for a mile each way each day to the train station as a loosener). Sunday morning took it out of me so I have eased off a little.

I was going to head down to the Harriers club night tonight but tiredness got the better of me and I didn't manage it.

I've now entered the Lancaster Half, and due to other commitments decided not to do the Helwith Bridge Duathlon.

My race plans are now:
Yorkshire Vets Relay Champs 27th September 2009
British Fell Relay Champs 18th October (if selected)
Lancaster Half Marathon 8th November 2009
Abbey Dash 22nd November 2009
Chevin Chase 26th December 2009
Auld Lang Syne Fell Race 31st December 2009
Brass Monkey 24th January 2010
Spen 20 ?? March 2010
London Marathon 27th April 2010

My long run targets, which are almost akin to a race in terms of prep and required recovery are:
September - 18m and 19m (hopefully 12th and 19th)
October - 19m and 20m (prob 11th and 25th)
November - 21m (prob 15th)
December - 22m
January - 24m (prob 10th) and 23 (31st)
February - 22m+ and 22m+
March - 20m+ last long run around mid-march
April - nothing longer than 10 miles!

I want to be averaging 7:10 per mile for these by Christmas!

I've decided that whatever time I run for Lancaster I will then use to calculate my expected London Marathon target time from (using RW race calculator). I reckon if I can get under 1:23 for Lancaster (1 min under my Leeds half time), I have a chance of sub-3 for London.

17m miler

Despite having had a hard few days, thought I'd push the boat out a little further and tackle another long run.

Same route as last Saturday, but carried on past the Strid to the Yorkshire water aquaduct across the Wharfe (17m).

I did the first 8m to the Strid averaging 7:14, compared to 7:19 a week ago. My ave HR was also down 6 to 157 so a big improvement. The last 5 miles were again really tough, but this I guess is to be expected. I think maybe I need to start thinking about taking a drink and some gels for long runs.

Garmin Connect - Activity Details for 17m Run

Trail run in Burley

Whilst taking my eldest to BUrley for football practice, went for a bit of a wandering run along some paths I didn't know very well and up on to the Moor.

Quite a nice little "recovery run", and fitted in well with family commitments.

Garmin Connect - Activity Details for Burley - Hag Farm - Moor

Off the train

Got off the train and ran from Menston tonight. Not my favourite time to run but a good way of fitting something in. Stromg headwind, so Fartlek'd. I feel like my speed/effort control is coming along nicely. It's important to have the right pereception of how well you are running against the toll on your body.

Canal Efforts

4 x 0.5 m efforts on the canal today averaging 2:50 - so much quicker than last week, albeit with a slightly longer recovery.

Ilkley Incline

Staggered up the Keighley Road in the rain tonight competing in the Ilkley Incline.

Finished in 8:46 (15th) which I was well pleased with. Finished ahead of some people I mighn't nomally beat (Steve Coy of Ilkley and Simon A of Otley) so quite pleased. 14secs off being first V40 home and winning a marrow!

Just behing my cycling friend Rogan too (I'm catching you Rogan!!).

Great fun, and many thanks to Geoff Howard and the Ilkley team for putting on a great event.

Ilkley Harriers Incline Page

Round Hill and Beamsley 12miler

Out with Richard for a steady plod around Round Hill and Beamsley.

Garmin Connect - Activity Details for Round Hill and Beamsley 12m

In the afternoon took the kids down to Bolton Abbey Summer fete which was good fun.

So the last week has seen my run about 50 miles and have lived to tell the tale, so feel like it has been a good week's training.

Long run - 16m Strid Run

Today I managed my first long run in a while - out to the Strid and back - 16 miles in 2 hours. This 7:30 pacing is I think just right for now. It was a tough run (my legs feeling ever increasingly weary in the last 6 miles), but I felt the best after wards than I'd ever felt before for such a long run.

Garmin Connect - Activity Details for 16m Strid Run

Garmin Connect - Activity Details for Langbar Baseline

Garmin Connect - Activity Details for Langbar Baseline

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Three in a row

Managed a 7 mile recovery run yesterday at a fairly easy (7:30) pace, out to Addingham to explore some new roads and tracks mentioned in Andy Wolfenden's "Runs Around Ilkley" excellent guide book.

Today I managed some efforts on the canal. 4 x 0.5m in around 3mins each effort. Not yet back to my quickest but getting there.

Rest tomorrow and then long run Saturday morning planned.

Langbar Baseline

Decided to get out and hit the English tarmac this morning. Thought I'd go for Langbar, and went as hard as I could as I thought it would be a good baseline to measure progress over the winter against.

Did the 9.7m route (from/to road behind my house) in 71:19.

Doesn't sound very fast but it includes the whopping hill that is known locally as "Langbar" and is often a final test for the EBs on a ride. Running it is just as difficult.

Not sure how fast I could ever do it in - under 70 mins would be a good first target.

Garmin details to follow.

Back from Hols

Not blogged for a while, but time to start typing again.

I've just got back from Italy after a family holiday which was great. We went with low expectations as we'd decided for financial prudency we'd spend a lot less than we normally do on our holiday this year. So we cashed in some airmiles, flew to Genoa and stayed in a campsite (via Eurocamp) near Alassio.

We all admitted that it was our best family holiday - less is more?

(There are some more photos on facebook)

While away, I managed 5 runs (early morning, before the kids arose). Two tough uphill road sessions and 3 trail runs through the pine forests. Every inch of every one was sheer bliss, so am hoping these experiences will bring a return to form.

(the week before I left I did three lunchtime runs and felt really languid still)

Sunshine

After a few poor weeks of weather the sun returned today and the world seemed a better place.

Yesterday I got coaxed out to do some intervals on the canal with Richard, and although felt slow compared to my best, it felt like my running legs were on the way back.

Today I rested and again felt like I wanted to run which was a good sign.

My bike remains in the car park at work - need to get it to JDs some time soon!

I heard a rumour that the London ballot results have been announced but I've heard nothing yet.

Broken bike

Rested Monday, and yesterday took the bike to work and rode home. During the day the weather didn't look great, but by the time I left at 6 it was a beautiful evening.

Inspired by the ride I decided that I'd ride in and out of Leeds today. However, as I approached Leeds the "creaking" noise that I'd been hearing when applying a lot of pressure to the pedals happened again and I found myself without any power being applied to the back wheel.

I managed to free-wheel in to the office, but the rear-wheel hub looks knackered, but I'll see what the local bike shop says.

Perhaps a message that I need to put my bike aside and get my running shoes back on!

Pendle Pedal

Completed the Pendle Pedal today. About 100 mies and alledgedly 3,500 m of climbing.

Despite the threat of rain early on, it eventually brightened up and was a really enjoyable ride around some great classic climbs including Waddington Fell, Nick of Pendle and Trough of Bowland.

I finished in about 7:25 but wasn't too bothered about a good time. Felt really, really tired though for the final 40 miles but perhaps not surprising as I haven't really done many long rides over the last few months.

Langbar again

Rest yesterday and this morning out on my bike - a rare outing by Stefan midweek and we did our standard for Tuesday of over Langbar.

Weeton Show

Off today to the Weeton show - no exercise as I was heavily hung over. I decided not to do the trail race, but instead was going to enter the "owner who looks like their dog" in the dog show!

In the end that class was cancelled so was spared the embarassment (and the chance to make the family laugh at my expense).

My eldest entered the "Child Dog Handler" competition and won a credible third prize in her first attempt at such a thing. She is very brave doing such things and not at all phased - I'm always very proud of her for having a go.

It is the first time I have ever been to a country show - sheep, dogs, horses, best sponge cakes, odd-shaped veg, ferret racing and a mad fell race. A strange combination but a lot of fun. Our friends our showing their sheep at the Malham show and we are going to go, and I may have another go at "owner most like dog" as well as the fell race!

Favourite Ride

Out this morning in beautiful weather for possibly my favourite ride: Burnsall, Littondale, Halton Gill, over to Malham and back via Embsay - about 65 miles at a fair pace.

In the afternoon it was round to Mark's to watch the Ventoux stage of the TDF (Contador secured his second victory).

Tonight we are off to a party to round off a perfect day!

Getting tired

Did another bike ride yesterday (Barden and back) and today I tried running intervals with Richard (4 x 3/4 miles).

However, my legs seem to have finally given up running fast. I just feel so fatigued after several hard weeks (well comparatively for me) that it ended up a plod. Still, nice to get out, and after a long run planned for Saturday, I'm going to have an easy week before the Pendle Pedal on August 2nd.

Langbar Tuesday

Rest yesterday, and this morning I managed to get out on the bike. Down to Cavendish and back via Langbar. Quite a fast pace, but I'm still feeling tired! Looking forward to an easier week next week.

Tough Bike Ride

Out on my bike with the Early Birds this morning, with a select group consisting of Stefan, Richard Malir, Rogan, Mark.

A tough route out through Addingham Mooorside, out to Carlton and then onwards into Lancashire (not quite sure where we got to), returning via Silsden, and then a tough climb out towards East Morton, finishing up past Dick Hudsons and Cow and Calf and home.

A tough, tough route. My legs were struggling and I was last up all the climbs, but really enjoyed it.

Race Plans

Out for an EB ride this morning. Pouring rain and on my lonesome again. An oddly ivigourating experience!

I'm now about a quarter of the way through my 12 month journey to London in April. I've had a generally strong 3 months and am pleased with fitness, although my performances have plateaud since the early part of the year improvements.

I'm trying to plan out my races and overall training regime over the next three qurters of the year, and I'm settling on this plan:

Pendle Pedal 2nd August 2009
Yorkshire Vets Relay Champs 27th September 2009
Helwith Bridge Duathlon 4th October 2009
Lanaster Half Marathon 8th November 2009
Abbey Dash 22nd November 2009
Chevin Chase 26th December 2009
Auld Lang Syne Fell Race 31st December 2009
Brass Monkey January
Spen 20 March
London Marathon 27th April 2010

This breaks the year into the following themes:
July - Cycling, enjoying being on the road during good weather (!?) in prep for Pendal

August - November - Working on speed, help with Helwith (4m/25m/4m), Yorkshire Vets (3m) and Abbey Dash (10k). Aiming for 1:22 - 1:23 for Lancaster Half.

November - January - Start mixing in some hills and off-road, build leg strength, strength endurance - leading up to Chevin and ALS which are both IH league counters and may give me chance of a top 3 finish if I do well.

January - April - Bringing it all together, with all of April tapering

I'm aiming to do long runs (16m-22m) at least once a month during the whole period.

Sounds a plan.

More Tired Intervals

Trid our usual set of 4 x 800s today but I felt really knackered.

Managed 2 at a slower than usual pace, and then a couple of easier ones with a 400m burst at the end. Let's call it a Fartlex session instead and not worry.

Richard M is getting faster though.

Bike in the rain

I heard heavy rain when my alarm awoke me at 550am this morning. I knew there would be a poor turnout of EBs, but decided to go for it anyway!

Just a nice gentle leg stretch (alone) down to Cavendish Pavillion and back, and on the early train to work.


Talking of Cavendish, Mark won his fourth stage of the TdF today (his eighth in total). It was a tough uphill finish but he powered his way through to take the win.

He is some boy!

Fabian Cancellera's Dowhill chase at the TdF

Cancellera descending like a demon (or an idiot)

Double Whammy

I rested Sunday as I had lots of family things on and had been through a tough week. So instead I thought I'd mix things up a little and do my monthly "long road run" on a Monday night.

The idea is that I do this for now once a month, building up from 15 miles through to about 22 over the next 5 months or so.

So I set off last night at about 815pm, heading out via Denton to Otley, and then up on the Bradford Road out of Otley to Menston, and then turning back on the A65 by The Fox back into Ilkley.

About 16 miles I would guesstimate (my Garmin was discharged). I did it in about 2 hours which is the right sort of pace for my long training runs, but the last 3 miles were pure torture with my legs really seizing up. Still I did it.

I think it felt so bad as:
- it comes on the back of a hard couple of weeks
- I hadn't eaten much (well enough) in the day
- I'm just not used to running in the evenings.

I think I need to give these long runs some more priority (eg rest for 48 hours before and eat well).

Just to top it off, eight hours after getting back from the run, I was off on my bike to join the EBs on a nice ride down to Barden and back.

Actually haven't felt too bad today though!