Training Log Archive: LeonIn the 31 days ending Jul 31, 2017:
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Monday Jul 31, 2017 #
Note
(injured) (rest day)
Sunday Jul 30, 2017 #
Note
(injured) (rest day)
Saturday Jul 29, 2017 #
Running warm up/down 8:10 [3] 1.0 mi (8:10 / mi)
Running race 17:29 [5] 3.1 mi (5:38 / mi)
Painted myself into a corner here, had been saving this one as knew it was quick, but striving for the 200 no repeats means I had no where else to go by public transport the same morning from home, other than the inaugural Rothwell, and the parkrun mafia would burn me alive if I went there, so that will wait until next week. real fast course this, as expected.
Despite the lack of training was aiming for sub 17, and the 5.13 first mile felt fairly comfortable, chasing a young whippersnapper and Steve Long, top bloke who it was good to see again. Past half way, and onto the second lap, and the wheels came off big time. A real struggle. Even tried dropping the pace, as a 'recovery' but that didn't work.
Plus point was groin was OK, and I'm feeling it less and less, so rest seems to be working. Have put on 4kgs on the negative side. Need to break 17 or 17 becomes a terrible year.
Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi) +20m 7:48 / mi
Friday Jul 28, 2017 #
Note
(injured) (rest day)
Thursday Jul 27, 2017 #
Note
(injured) (rest day)
Wednesday Jul 26, 2017 #
Note
(injured) (rest day)
Tuesday Jul 25, 2017 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Groin / hips got progressively more uncomfortable
More bloody rest then, maybe time for physio
Monday Jul 24, 2017 #
Running 26:30 [3] 4.0 mi (6:38 / mi)
Sunday Jul 23, 2017 #
Note
(rest day)
Saturday Jul 22, 2017 #
Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
Running race 17:55 [5] 3.1 mi (5:47 / mi) +50m 5:30 / mi
Nice course, and 100th parkrun win* straight up the middle on a path, slightly uphill, then 2.5 laps from there round the outside of the park, the first 40% being a path, then grass, a long flat bit across a field, then 30m along a road (!), uphill through a small wooded section, and gradually back up round the edge of the field to complete a lap.
Nobody went with me at the start, but I wasn't really feeling great so told myself to hold back a bit and stay relaxed, as we joined the main lap the wind was in my face, though it was gradually downhill, even so I was amazed the first mile was 5.23! The next two were slower of course, and tougher terrain with the grass and that, so I just focused on breaking 18, which I did, just.
Groin/hip flexor very tight after despite core exercises, so day off tomorrow.
* the parkrun police will get me for that
Friday Jul 21, 2017 #
Running 31:00 [2] 3.8 mi (8:09 / mi)
Thursday Jul 20, 2017 #
Running 38:30 [3] 4.3 mi (8:57 / mi) +150m 8:05 / mi
No pain, a fair amount of tightness though
Wednesday Jul 19, 2017 #
Running 25:00 [3] 3.5 mi (7:09 / mi)
Tuesday Jul 18, 2017 #
Running 20:06 [3] 2.5 mi (8:02 / mi) +20m 7:51 / mi
Monday Jul 17, 2017 #
Note
(injured)
Sunday Jul 16, 2017 #
Note
(injured)
Saturday Jul 15, 2017 #
Running race 17:15 [5] 3.1 mi (5:34 / mi) +5m 5:32 / mi
No warm up, but a 5.25 first mile.
Laboured to 5.37,5.38 after that though, disappointed not to break 17 though conditions of rain and wind weren't great.
Groin held up for the 5k but felt tender on my warm down so back to the exercises until massage Tuesday.
Oh well, back up to date with the north and a 99th parkrun 'first'
Running 8:58 [2] 1.0 mi (8:58 / mi)
Friday Jul 14, 2017 #
Note
(injured)
Thursday Jul 13, 2017 #
Note
(injured) (rest day)
Wednesday Jul 12, 2017 #
Running 15:00 [3] 2.0 mi (7:30 / mi) +20m 7:16 / mi
(injured)
Started off pain free but gradually got worse
Took decision not to race
Plenty of core exercises needed and try again at parkrun Saturday.
Tuesday Jul 11, 2017 #
Note
(injured) (rest day)
Monday Jul 10, 2017 #
Running 21:11 [3] 3.0 mi (7:04 / mi)
Could run, but don't think it is wise
Day off tomorrow.
Sunday Jul 9, 2017 #
Running warm up/down 8:15 [3] 1.0 mi (8:15 / mi) +10m 8:00 / mi
Urban Orienteering race 47:02 [5] 6.9 mi (6:49 / mi) +185m 6:18 / mi
Have to be happy with my running pace on such a hilly course, bit of a (much needed) confidence boost.
Was expecting to be out for longer than this, closer to an hour, I should really be careful what I wish for, but it would be nice to have a couple of longer urbans closer to what you would expect in a forest, if you're going to call the course 'black'*
Was slow to #3 as turned in too early after #2 came quicker than expected.
Should have taken the grass to #8 rather than steps, both ways.
#9 was a bit annoying, came to shelter with wall and couldn't work out if it was crossable as purple line in way, so stopped, then had then same issue once across the grass as part of the wall/fence was marked uncrossable, couldn't really see why one would be and one wouldn't.
Low route choice to #19 paid off as overtook Niall, but straight once out of the underpass to #21 didn't as he regained time on me.
Caught Mark at #28, and knowing how steep the steps are in BDQ station, decided to go back round past the Broadway, but that didn't seem to work at all and it was a right slog up. I think I'd make the same decision again though.
Can we standardise the names for urban courses? Seems a lottery whether they are '1,2,3' 'A,B,C' or 'Black, brown, blue...'
Running warm up/down 9:15 [1] 1.0 mi (9:15 / mi) +25m 8:35 / mi
Saturday Jul 8, 2017 #
Running 7:55 [3] 1.0 mi (7:55 / mi)
Orienteering 12:56 [5] 1.9 mi (6:48 / mi) +25m 6:32 / mi
A bit sloppy to #3 playing it safe traversing and dropped slightly too low, and think left to #5 was slower even though it was shorter
Otherwise good fun
Running 15:00 [3] 1.9 mi (7:54 / mi) +10m 7:46 / mi
Orienteering 13:55 [5] 2.1 mi (6:38 / mi) +25m 6:23 / mi
Overshot #1 and one slight stop to check on the way to #9
Should prob have gone right to #18
Otherwise fine and nice not to mess up the chasing sprint for once!
Running 8:00 [3] 1.0 mi (8:00 / mi) +10m 7:46 / mi
Friday Jul 7, 2017 #
Note
(rest day)
Thursday Jul 6, 2017 #
Running 32:00 [2] 4.0 mi (8:00 / mi)
Wednesday Jul 5, 2017 #
Running 1:00:00 [3] 7.5 mi (8:00 / mi) +60m 7:48 / mi
Nice to run on a new area and good planning from Richard
Tuesday Jul 4, 2017 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 1:00:05 [3] 8.5 mi (7:04 / mi) +150m 6:42 / mi
Monday Jul 3, 2017 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Running 38:00 [3] 5.0 mi (7:36 / mi) +95m 7:11 / mi
Sunday Jul 2, 2017 #
Running warm up/down 7:15 [3] +40m
Running 23:45 [4] 2.7 mi (8:48 / mi) +75m 8:06 / mi
Great fun, and bloody tough.
Nailed first pint sub 5, set off down the trail and caught Hilly within 300m.
Had to weave through people, and the Top Gun plan had to do some neat turns to get out of my way.
5.35 first mile
Picked up bale of hay and I was terrible in 2012, so it came as a pleasant surprise I managed to get going with it solo on my back.
The plan was for Mick to drink pints 2 and 3 with the intention he caught me by 4, but he was so slow and I was moving so well so even taking my time, 30s over pint 4 he didn't catch me and I was halfway to 5 when he did.
Took a little longer than hoped over pint 5, and I did see some of it again, but had to allow Hilly some time alone with the bale.
Dragged him up to the finish, good stuff.
Great crowds.
Saturday Jul 1, 2017 #
Note
(rest day)