Training Log Archive: ToddOIn the 12 days ending Jan 26, 2013:
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Saturday Jan 26, 2013 #
2 PM
Running warm up/down (Snow) 7:00 [2]
shoes: Saucony Kilkenny 3 XC Spikes
Running alongside the course at about the same pace as some of the women. I refused to feel guilty!
Running warm up/down (Snow) 2:40 [3]
shoes: Saucony Kilkenny 3 XC Spikes
Sped up a bit on the uphill and actually started to sweat. Was wearing tights, a vest, two Icebreakers, a down jacket and a thick hat!
Running warm up/down (Snow) 2:00 [2]
shoes: Saucony Kilkenny 3 XC Spikes
3 PM
Running warm up/down (Snow, drills) 2:00 [3]
shoes: Saucony Kilkenny 3 XC Spikes
Some strides, high knees and butt kicks.
Running race (Mud) 46:55 [5]
shoes: Saucony Kilkenny 3 XC Spikes
Northern Athletics Cross-Country Championships, Knowsley Safari Park.
Essentially the course was 3 big laps of about 3.8km. It started with a sludgy hill of a few hundred metres, a gradual drop into a steeper one of ~400m of rutted mud before a long flattish loop. That ramped into a long slushy mud climb that got more severe over the half mile. Then you're at the top of the first hill and turn left into a long slight climb that was nice and runnable (apart from the footing). Then there's a steep little corner as you turn for home and about 300m later it gets incredibly muddy and the descent is steep. It flattens out for about 600m to finish the lap.
Rob Little overtook me as the first hill leveled-off. Lots of traffic until the downhill leveled-off. Lost a few places on the long climb but as we went through the gate and turned off to the left the slight climb suited me more and I got some higher cadence.
Found myself gradually overtaking people from here on, a Southport Waterloo guy being one of them who kept on coming back past me. There was also a old old Wilmslow guy who would overtake on the steeper climbs.
Phased out a bit during the 2nd lap and became fully aware of this as I realised I was looking over at the front runners as I was doing the long slight climb halfway through. Got some distinct discomfort in my left rhomboidsish area as I was climbing the hill from the start/finish area for the last time.
Took the pace on as I went down the steep hill early in the 3rd lap. Was suprised when a couple of the guys I overtook down that hill came with me as I really had injected some pace. Was even more suprised when the old Wilmslow guy overtook me again on the long slushy climb! Came out of the lull and pushed on to pass him again well before the top. During this time a guy in red with a white sash (Richmond and Zetland) had got back in front of me. I was pretty keen to beat him because he was half clearing his throat the whole time.
Reeled him in on the final descent (and had overtaken another 3 or 4 guys aswell since the big hill) but saw him surge on as it levelled out. Didn't quite know where the finish was so I just kept "the elastic" on and held the gap to ~4m. When I saw the finish-line it was about 200m to go and I started my sprint (had to go out in the snow because there was only a single-track along here). Soon realised it had done the job and the other guy had nothing left. Quick check over the shoulder showed no-one else was coming and I eased in.
Was suprised to end up in 75th because I'd looked at last year's results and thought top 100 would be great. May not have been as deep a field though.
Tom Edwards was 86th 43s back and Pete Hodges was 119th in 49:23 (just behind Danny Hope).
If I ran for Leeds City I'd have to have been 23s faster just to score in their B team!
583 finishers.
1 40:01 Steve Vernon Stockport Harriers & AC
2 41:02 Pat Martin Stockport Harriers & AC
3 41:24 Dan Garbutt Durham City Harriers & AC
4 41:37 Meles Okbazghi Sheffield RC
5 41:39 David Webb Leeds City Athletic Club
18 43:10 Steve Hebblethwaite Keswick AAC
23 43:34 John Heneghan Pudsey & Bramley AC
27 43:50 James Douglas Border Harriers & AC
28 43:55 Rob Hope Pudsey & Bramley AC
42 44:54 Alisdair Russell Kendal Amateur Athletic Club
44 44:57 Carl Bell Keswick AAC
45 45:03 Matt Thompson Southport Waterloo AC
46 45:16 Rob Little Hallamshire Harriers Sheffield
51 45:35 Kevin Bell Border Harriers & AC
58 46:06 James Tartt Southport Waterloo AC
63 46:29 Chris Birchall Leeds City Athletic Club
64 46:31 Richard Harris Rotherham Harriers & AC
73 46:49 Ben Martin Trafford Athletic Club
74 46:53 Joshua Cole Bury Athletic Club
75 46:55 Todd Oates Barrow & Furness Striders AC
76 46:57 Doug Roberts Richmond & Zetland Harriers
77 47:03 David Rigby Preston Harriers
81 47:17 Ben Harrison Morpeth H & AC
86 47:38 Tom Edwards Leeds City Athletic Club
113 49:03 Danny Hope Pudsey & Bramley AC
119 49:23 Pete Hodges Hallamshire Harriers Sheffield
144 50:35 Karl Steinegger Spectrum Striders
162 51:23 Tony Smith St Helens Sutton AC
165 51:31 Niall Bourke Pudsey & Bramley AC
Essentially the course was 3 big laps of about 3.8km. It started with a sludgy hill of a few hundred metres, a gradual drop into a steeper one of ~400m of rutted mud before a long flattish loop. That ramped into a long slushy mud climb that got more severe over the half mile. Then you're at the top of the first hill and turn left into a long slight climb that was nice and runnable (apart from the footing). Then there's a steep little corner as you turn for home and about 300m later it gets incredibly muddy and the descent is steep. It flattens out for about 600m to finish the lap.
Rob Little overtook me as the first hill leveled-off. Lots of traffic until the downhill leveled-off. Lost a few places on the long climb but as we went through the gate and turned off to the left the slight climb suited me more and I got some higher cadence.
Found myself gradually overtaking people from here on, a Southport Waterloo guy being one of them who kept on coming back past me. There was also a old old Wilmslow guy who would overtake on the steeper climbs.
Phased out a bit during the 2nd lap and became fully aware of this as I realised I was looking over at the front runners as I was doing the long slight climb halfway through. Got some distinct discomfort in my left rhomboidsish area as I was climbing the hill from the start/finish area for the last time.
Took the pace on as I went down the steep hill early in the 3rd lap. Was suprised when a couple of the guys I overtook down that hill came with me as I really had injected some pace. Was even more suprised when the old Wilmslow guy overtook me again on the long slushy climb! Came out of the lull and pushed on to pass him again well before the top. During this time a guy in red with a white sash (Richmond and Zetland) had got back in front of me. I was pretty keen to beat him because he was half clearing his throat the whole time.
Reeled him in on the final descent (and had overtaken another 3 or 4 guys aswell since the big hill) but saw him surge on as it levelled out. Didn't quite know where the finish was so I just kept "the elastic" on and held the gap to ~4m. When I saw the finish-line it was about 200m to go and I started my sprint (had to go out in the snow because there was only a single-track along here). Soon realised it had done the job and the other guy had nothing left. Quick check over the shoulder showed no-one else was coming and I eased in.
Was suprised to end up in 75th because I'd looked at last year's results and thought top 100 would be great. May not have been as deep a field though.
Tom Edwards was 86th 43s back and Pete Hodges was 119th in 49:23 (just behind Danny Hope).
If I ran for Leeds City I'd have to have been 23s faster just to score in their B team!
583 finishers.
1 40:01 Steve Vernon Stockport Harriers & AC
2 41:02 Pat Martin Stockport Harriers & AC
3 41:24 Dan Garbutt Durham City Harriers & AC
4 41:37 Meles Okbazghi Sheffield RC
5 41:39 David Webb Leeds City Athletic Club
18 43:10 Steve Hebblethwaite Keswick AAC
23 43:34 John Heneghan Pudsey & Bramley AC
27 43:50 James Douglas Border Harriers & AC
28 43:55 Rob Hope Pudsey & Bramley AC
42 44:54 Alisdair Russell Kendal Amateur Athletic Club
44 44:57 Carl Bell Keswick AAC
45 45:03 Matt Thompson Southport Waterloo AC
46 45:16 Rob Little Hallamshire Harriers Sheffield
51 45:35 Kevin Bell Border Harriers & AC
58 46:06 James Tartt Southport Waterloo AC
63 46:29 Chris Birchall Leeds City Athletic Club
64 46:31 Richard Harris Rotherham Harriers & AC
73 46:49 Ben Martin Trafford Athletic Club
74 46:53 Joshua Cole Bury Athletic Club
75 46:55 Todd Oates Barrow & Furness Striders AC
76 46:57 Doug Roberts Richmond & Zetland Harriers
77 47:03 David Rigby Preston Harriers
81 47:17 Ben Harrison Morpeth H & AC
86 47:38 Tom Edwards Leeds City Athletic Club
113 49:03 Danny Hope Pudsey & Bramley AC
119 49:23 Pete Hodges Hallamshire Harriers Sheffield
144 50:35 Karl Steinegger Spectrum Striders
162 51:23 Tony Smith St Helens Sutton AC
165 51:31 Niall Bourke Pudsey & Bramley AC
4 PM
Running warm up/down (Snow) 9:00 [1]
shoes: Saucony Kilkenny 3 XC Spikes
Bit of a pootle with Rob Little + the jog back to the car.
General Strengthening 1:45 [2]
30x eccentric Achilles.
New time is more accurate!
Sore on the L). Big-time.
New time is more accurate!
Sore on the L). Big-time.
Thursday Jan 24, 2013 #
7 PM
Running (Road) 18:27 [3]
shoes: New Balance 1080 v.2 (Orange)
First run in Carlisle. Parked at the school and ran down towards the city centre until the roundabout near the hospital (9:11). Undulant road but mainly uphill on the way back (9:16). L) Achilles aching.
Stretched the calves afterwards.
Stretched the calves afterwards.
Monday Jan 21, 2013 #
2 PM
Running (Trail, downhill) 1:00:00 [3]
shoes: New Balance 1080 v.2 (Orange)
Drove up the Canaan Downs, off the Takaka Hill road, and walked towards Harwood's Hole with mum and dad for a bit. They were going to drive back and around to meet me on the road.
Ran from the car-park to the Rameka Track and had a nice quick run along the, gradually downhill sloping, old pack-horse track which is now a mountain bike trail.
Nice and shady singletrack with plenty of spots to keep you on your toes.
A bit more steep and nasty at the end and then it came out onto a metal road. Quite hard to run down this steep hard stuff in the hot sun.
Mum and dad drove around the corner just as I'd run for an hour!
Ran from the car-park to the Rameka Track and had a nice quick run along the, gradually downhill sloping, old pack-horse track which is now a mountain bike trail.
Nice and shady singletrack with plenty of spots to keep you on your toes.
A bit more steep and nasty at the end and then it came out onto a metal road. Quite hard to run down this steep hard stuff in the hot sun.
Mum and dad drove around the corner just as I'd run for an hour!
3 PM
General Strengthening 1:30 [2]
30x eccentric Achilles
Bit sore to do but definately need to keep on keeping on with them.
Bit sore to do but definately need to keep on keeping on with them.
Sunday Jan 20, 2013 #
5 PM
Running (Sand) 9:15 [2]
shoes: New Balance 1080 v.2 (Orange)
3.47
32
Ran along the beach feeling a bit worse for wear. L) calf tight, L) lat hamstring tired and R) Achilles aching. Worse though was that I'd had a sore stomach overnight and all day (possibly due to eating a massive steak + another half...)
Thought I'd get myself to 10 mins then do some fartlek but felt too rubbish.
3x1min
2.00
32
Ran along the beach feeling a bit worse for wear. L) calf tight, L) lat hamstring tired and R) Achilles aching. Worse though was that I'd had a sore stomach overnight and all day (possibly due to eating a massive steak + another half...)
Thought I'd get myself to 10 mins then do some fartlek but felt too rubbish.
3x1min
2.00
Running (Sand) 2:34 [3]
shoes: New Balance 1080 v.2 (Orange)
Turned around when the beach got stony and the sand was deep and dry. Thought I'd try running at normal pace with the wind...
Got to mum and dad and decided I'd give up. Told them to turn back to the car and started a couple of strides to try to loosen up the calves.
Got to mum and dad and decided I'd give up. Told them to turn back to the car and started a couple of strides to try to loosen up the calves.
Running intervals (Sand) 4:30 [4]
shoes: New Balance 1080 v.2 (Orange)
3x 1min with enough of a walk to get most of the breath back.
Running warm up/down (Sand) 2:00 [1]
shoes: New Balance 1080 v.2 (Orange)
Still a bit sore in the guts.
Saturday Jan 19, 2013 #
5 PM
Running (Trail) 59:36 [3]
shoes: New Balance 1080 v.2 (Orange)
In the Abel Tasman National Park.
From the farmstead at the N end of Totaranui to Anapai and on to the campsite at Mutton Cove. Got attacked by an Oystercatcher as I ran past it the second time!
Great golden sand beaches. Pretty easy footing for most of the run, hard work on the sand though! Decent hills between the bays.
From the farmstead at the N end of Totaranui to Anapai and on to the campsite at Mutton Cove. Got attacked by an Oystercatcher as I ran past it the second time!
Great golden sand beaches. Pretty easy footing for most of the run, hard work on the sand though! Decent hills between the bays.