Training Log Archive: ToddO

From Nan's to Stanney Woods car-park via the big roundabout, just under 8 mins. L) lat hamstring tired.
Around Stanney Woods, with one flooded section over which there was a makeshift branch bridge, the long way and then did a messed up figure of 8 on the main paths having avoided the flood on the first part. L) calf a bit tight.
Back to Nan's in 7:45.
Cough has nearly cleared up.

The new Myrtyl routine (15 reps, planks with the last 20s being leg lifts).
Good stretch-out afterwards.

Event: English Fell Champs - Edale Skyline (Long)
 

Decided on the Grizedale Forest Trail 10 Mile race after the cancellation of the Edale Skyline.
Ran up to the start getting very funny looks for wearing shorts in the snow.

Drill, jog, stride, walk.
Butt kicks and high knees.

Great Grizedale Forest Run (~10 miles on trail).
John Brown had said he'd do this so I thought I might get a race out of it. Unfortunately I didn't see anyone around that I recognised of a higher standard.
Set out marginally faster than the 6 min/mile effort than I'd done on Thursday night and found I had company in a young guy wearing X-Talon 190's, shorts, a fluoro yellow hat, thermal and a technical t-shirt that said something like Haweswater Half Marathon. He had bum-fluff on his chin.
He was in the tyre tracks on the other side of the trail and reacted with a surge when I sped up slightly to get in front and onto the tyre track on the inside of a long corner.
The start was a downhill drag for about 1/2 a mile and I had been going on the fast side of what I was guessing was my 10 mile pace (5:40/mile effort level for flat easy ground). We hit the first hill and he went marginally faster than me. Over the next couple of miles I settled into a pace I thought was sustainable and he edged away to be about 3-400m in front after 4 miles. I could only see him along the very rare straights.
I thought that he might be starting too hard for his abilities (knowing that younger guys tend to be doing less mileage) and hoped that I'd reel him in later. At the same time I was also mindful not to run outside of my own abilities and end up getting overtaken by somebody behind me!
Lots of snow: spent about 1% of the time in contact with the actual trail surface! A 4-wheel-drive had been around to check the route (maybe 10% was off vehicle tracks and I was just following footprints) which had compacted down the snow to run on. In a lot of places though it had made for an icy surface- very hard to run uphill on!
Had some nice views of Narnia during the race. Had my Torq gel during the 5th mile, Britta having told me there was water at about halfway... It was closer to the 8 mile mark.
I recognised the odd section as I undulated my way around. Some from a long run I did with Lizzie once (she was racing on a hang-over today) and also from a Battleaxe Score O based at Moor Top last year.
After Moor Top I knew I only had 2 short climbs on the otherwise fast descent to the finish. Glutes were a bit tired at this point but I still felt strong. Had some R) foot lat mid-forefoot pain during the race but not too bad.
Due to icy roads Ben said the "mile markers" were not going to be bang on...
Took some splits but clearly there were some inaccurate "miles". For what it's worth:
6:11
7:50, 14:00 there is no way on earth that I slowed this much in the 2nd mile. The first was probably short.
6:00, 20:00, then a double split of 14:31 so lets call it:
(7:15, 27:15,)
(7:16,) 34:31
6:26, 40:57
6:36, 47:33
7:05, 54:38
5:09, 59:46 mainly a downhill mile
1:02, 60:47 course cut short to finish about 1/2 a mile early because of an icy main track. Definitely not 4 minutes worth though. Think there were some long miles in there.
2nd. 2 mins back on the kid who had turned out to be 16 and come with his mum... Well done to him.
Glad I didn't waste my taper and got a good hard run out of the w/e.
Won an Easter Egg and bottle of wine.

C • Tyre tracks 2

30x eccentric Achilles

Good stretch-out afterwards

30x eccentric Achilles

Getting ready for a beast of a Champs race at Edale, if the roads are clear..

From Morton School down to the track. Feeling pretty easy and quick.

Drill, jog, stride, walk.
Butt kicks and high knees.

1600m in 6 mins x4 off 1 min rests.
6:05 too fast on the first lap and then slowed too much,
6:02 as above,
5:59 (clockwise which left hamstring didn't like) only checked the watch at 800m on this one,
5:59 no looking at the watch, so this was pretty good pacing.
There was some strong wind though so maybe need to go a bit easier in the race.
Not much phlegm today, just the occasional big cough.

This run back to Morton School took a lot less time than I expected because it felt a bit hard. Backed off intentionally as I was going up the slopes.
L) calf and hamstrings on both sides twinging a bit.
Good stretch-out in the gym afterwards.

30x eccentric Achilles

This cold is getting better but I'm still coughing up phlegm.
Had a little after-work nap and then spent the evening in a warm room watching TV with plenty of food and fluids.
Now that's what I call tapering!

Drill, jog, stride and walk.
Butt kicks, high knees, high skipping.

Carioca, high kicks x20 and backwards lunges x10.

Turned up to the Border session expecting intervals but they were doing a time-trial. So ran 3x 1km with people on the first, alone on the second and in front of Kev and James (moved out to let them by) for most of the last.
3:11.0, 93s rest,
3:11.4, 95s rest,
3:11.2

With Russell in lane 2. He'd run a sub 74 half marathon at the w/e.
Few coughs but cold is a lot better.
Good stretch-out afterwards.