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.
Wednesday, 30 September 2009
Tuesday, 29 September 2009
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!
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!
Monday, 28 September 2009
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!)
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!)
Sunday, 27 September 2009
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.
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.
Friday, 25 September 2009
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.
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.
Thursday, 24 September 2009
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.
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.
Monday, 21 September 2009
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
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
Tuesday, 15 September 2009
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.
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.
Monday, 14 September 2009
Canal Steady Run
Did a pleasant lunch run with Richard today - maybe 6m in total at a good tempo pace.
Sunday, 13 September 2009
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!
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!
Saturday, 12 September 2009
Tuesday, 8 September 2009
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.
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.
Sunday, 6 September 2009
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
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
Saturday, 5 September 2009
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
Quite a nice little "recovery run", and fitted in well with family commitments.
Garmin Connect - Activity Details for Burley - Hag Farm - Moor
Friday, 4 September 2009
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.
Thursday, 3 September 2009
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.
Wednesday, 2 September 2009
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
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