Training Log Archive: KingTimIn the 7 days ending Apr 28, 2013:
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Sunday Apr 28, 2013 #
Note
Today the PTI offered to coach me running on a 1 to 1 basis. I don't know much about his running credentials but he's a serving military PTI who has been a 'top 1500m runner'. He seemed to know his stuff and seemed keen to take on someone on a private basis. Said he'd charge £5 an hour.
I've not had a personal coach before and am not sure whether to take up his offer.
On the one hand I am reluctant to pay for it. I've always liked running because it's largely a free sport. I seem to have done alright so far without paying any more than a club membership fee.
But I still have goal race times and have thus far not managed to hit them. Maybe a personal coach can help me do this. £5 an hour isn't extortionate and if it gets me where I want to be, I'll be happy to have paid for the service. Currently I'm unaffiliated so it's not as if it's an additional cost to club membership.
Anyone got any thoughts on this that they'd like to impart?
I've not had a personal coach before and am not sure whether to take up his offer.
On the one hand I am reluctant to pay for it. I've always liked running because it's largely a free sport. I seem to have done alright so far without paying any more than a club membership fee.
But I still have goal race times and have thus far not managed to hit them. Maybe a personal coach can help me do this. £5 an hour isn't extortionate and if it gets me where I want to be, I'll be happy to have paid for the service. Currently I'm unaffiliated so it's not as if it's an additional cost to club membership.
Anyone got any thoughts on this that they'd like to impart?
9 AM
Run - Off road intervals (BMF Run Club) 1:00:00 [4] 8.6 km (6:59 / km)
shoes: Inov-8 Terrafly 303
Spotted on FB that today is BMF's monthly Run Club on the Downs so I decided to see what that's all about. Basically an intervals session run by a military PTI.
Good session, actually 90 mins but prob spent 30 of that not running. Good thorough warm up, stretching, drills and strides. Then an 8-rep session around a 500m loop on the grass. Jog recoveries varied between 2:30 and 3:00.
1:30
1:34
1:30
1:32
1:29
1:30
1:30
1:30
Felt like my legs weren't firing at full strength after yesterday but I'm pretty happy with these times for my first proper intervals session for several months.
Good session, actually 90 mins but prob spent 30 of that not running. Good thorough warm up, stretching, drills and strides. Then an 8-rep session around a 500m loop on the grass. Jog recoveries varied between 2:30 and 3:00.
1:30
1:34
1:30
1:32
1:29
1:30
1:30
1:30
Felt like my legs weren't firing at full strength after yesterday but I'm pretty happy with these times for my first proper intervals session for several months.
Saturday Apr 27, 2013 #
Note
I like this article. I've had similar discussions with colleagues over the years.
http://www.guardian.co.uk/lifeandstyle/the-running...
http://www.guardian.co.uk/lifeandstyle/the-running...
9 AM
Run - Off road 13:00 [3] 3.0 km (4:20 / km)
shoes: inov-8 Trailroc 235
Jog up to the Downs for BMF.
10 AM
Core Strength (British Military Fitness) 1:00:00 [5]
shoes: inov-8 Trailroc 235
This week was assessment week.
1500m - 4:40
2mins pushups - 41
2mins sit-ups - 55
2mins burpees - 45
15 shuttle runs - 1:08
Totally spent by the end of that. Didn't have to run back fortunately as wLaura picked me up from the Downs to go straight on to the BOK urban race at Frenchay.
My results from back in January:
5:28 run
34 pushups
46 sit-ups
38 burpees
1:15 shuttle run
1500m - 4:40
2mins pushups - 41
2mins sit-ups - 55
2mins burpees - 45
15 shuttle runs - 1:08
Totally spent by the end of that. Didn't have to run back fortunately as wLaura picked me up from the Downs to go straight on to the BOK urban race at Frenchay.
My results from back in January:
5:28 run
34 pushups
46 sit-ups
38 burpees
1:15 shuttle run
12 PM
Orienteering race (BOK Urban Series) 47:44 [4] 9.81 km (4:52 / km)
shoes: inov-8 Trailroc 235
Frenchay Hospital and village. Blue course, 6km.
Not run on this map before, not been to Frenchay before. Nice little area, could almost be a little village somewhere not within Bristol just with a big hospital in it.
Nice course starting with a load of short technical sprint-type legs, followed by a middle section of longer easier legs, ending with some more short sharp legs.
With very little strength after BMF I wasn't aiming for anything spectacular; just aiming to hole a reasonable pace and to make few mistakes. Didn't really manage either. Had to slow the pace down earlier than I had hoped and my mind soon started to lose focus so made some silly mistakes once we were back in the more technical hospital area.
A good top-end turnout for this first urban event.
Not run on this map before, not been to Frenchay before. Nice little area, could almost be a little village somewhere not within Bristol just with a big hospital in it.
Nice course starting with a load of short technical sprint-type legs, followed by a middle section of longer easier legs, ending with some more short sharp legs.
With very little strength after BMF I wasn't aiming for anything spectacular; just aiming to hole a reasonable pace and to make few mistakes. Didn't really manage either. Had to slow the pace down earlier than I had hoped and my mind soon started to lose focus so made some silly mistakes once we were back in the more technical hospital area.
A good top-end turnout for this first urban event.
Friday Apr 26, 2013 #
3 PM
Run - Off road 1:02:00 [3] 12.4 km (5:00 / km)
shoes: Inov-8 Trailroc 150
Nice sunny afternoon run with Keith Who. Garmin died half way so distance is a guess.
Loop around the golf course and Blaise on some of the smaller tracks. All good.
Loop around the golf course and Blaise on some of the smaller tracks. All good.
Wednesday Apr 24, 2013 #
8 AM
Bike on road (BTW) 15:00 [3] 6.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed
Last BTW in Poole. And as if to celebrate I managed for the first time to trigger the 30mph speed activated sign going down Constitution Hill Road. Freewheeling, I hasten to add - there's no way I can pedal that fast down hill on a single speed!
5 PM
Bike on road (BFW) 15:00 [3] 6.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed
Last BFW in Poole.
6 PM
Run - Road long 2:11:45 [3] 27.85 km (4:44 / km)
shoes: Inov-8 Road-X 255
Fuelled mentally by Bendover's and Whitesheep's marathon reports and Craney's 6 hour rogaine, and fuelled physically by my all-you-can-eat Chinese buffet leaving-do lunch, I took my last chance to do a run I've been wanting to do since I started in Poole 7 months ago.
Run the full length of Bournemouth Bay from Poole to Hengistbury Head and back (well, from inland Poole to Bomo beach then along the sea front). Some short steep ups and down in the first few km, then dead flat until the last 500m of steep climb to the top of Hengistbury Head.
I took it at a comfortable steady pace, with a backpack with some water a banana and a cereal bar just in case I didn't eat enough Chinese at lunchtime.
Felt great. Pace was good, legs felt strong and so did I, but to be safe I stopped at the trig point atop Hengistbury Head for a few gulps of water, then about turned and headed back.
Very pleased with myself. Delighted to know that I can still churn out the miles, and at a reasonable pace too. Even felt like I had some more to give on the last few hills at the 2 hour point. Didn't take on any food either. They say 35 is your endurance peak. One year of improvement left...
http://connect.garmin.com/player/303919672
Run the full length of Bournemouth Bay from Poole to Hengistbury Head and back (well, from inland Poole to Bomo beach then along the sea front). Some short steep ups and down in the first few km, then dead flat until the last 500m of steep climb to the top of Hengistbury Head.
I took it at a comfortable steady pace, with a backpack with some water a banana and a cereal bar just in case I didn't eat enough Chinese at lunchtime.
Felt great. Pace was good, legs felt strong and so did I, but to be safe I stopped at the trig point atop Hengistbury Head for a few gulps of water, then about turned and headed back.
Very pleased with myself. Delighted to know that I can still churn out the miles, and at a reasonable pace too. Even felt like I had some more to give on the last few hills at the 2 hour point. Didn't take on any food either. They say 35 is your endurance peak. One year of improvement left...
http://connect.garmin.com/player/303919672
Tuesday Apr 23, 2013 #
8 AM
Bike on road (BTW) 15:00 [3] 6.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed
5 PM
Bike on road (BFW) 15:00 [3] 6.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed
6 PM
Bike on road 25:00 [3] 8.0 km (19.2 kph)
shoes: Mongoose Maurice Singlespeed
To Boscombe Pier for pie and chips and leaving drinks with Justyn. Anyone would think it's mid summer going by the number of people on the beach, and on the prom running, cycling, roller blading, volley balling and generally enjoying themselves. Spotted one pair of incredibly red fat tits wobbling past as I rode. Must've been out in the sun all day long.
10 PM
Bike on road 25:00 [3] 8.0 km (19.2 kph)
shoes: Mongoose Maurice Singlespeed
And the customary wobbly ride back.
Monday Apr 22, 2013 #
Note
Tonight my inov-8 Roclite 295s clocked 1000 miles recorded on AP.
How many people have been told by shoe shop staff to change their shoes after 400-500 miles because the sole deteriorates and will result in injury?
How many people have been told by shoe shop staff to change their shoes after 400-500 miles because the sole deteriorates and will result in injury?
C • Shoes 19
5 PM
Run - Off road 29:15 [3] 6.3 km (4:39 / km)
shoes: Inov8 Roclite 295
What I was intending to do last Tuesday. Steady run down the Bourne Valley to the beach at Bomo Pier.
6 PM
Run - Terrain (barefoot running) 14:00 [3] 2.5 km (5:36 / km)
shoes: Bare feet
De shod myself at Bomo Pier, shoes in rucksack, run on the sand.
Intended to do intervals on the sand between the groynes but there was a ferocious headwind and it was all I could to keep a steady pace on the soft sand, let alone get any speed up.
Bomo pier to Branksome Chine.
Intended to do intervals on the sand between the groynes but there was a ferocious headwind and it was all I could to keep a steady pace on the soft sand, let alone get any speed up.
Bomo pier to Branksome Chine.
Run - Off road 30:00 [3] 6.3 km (4:46 / km)
shoes: Inov8 Roclite 295
Back up Branksome Chine to Penn Hill, and back on road through the 'burbs.