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.