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
Wednesday, 9 December 2009
Tuesday, 8 December 2009
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.
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.
Sunday, 6 December 2009
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.
Saturday, 5 December 2009
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.
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.
Friday, 4 December 2009
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!
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!
Wednesday, 2 December 2009
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.
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.
Tuesday, 1 December 2009
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?
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?
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