Easy week at last. I woke up on Monday with the onset of a cold which ultimately didn't develop to far, so decided not to run on Tuesday. I had also ordered a top of the range Silva Alpha 2 head torch which did not arrive on Wednesday when feeling better I would have probably gone to running club. I ran then on Friday and Saturday, followed by a Sunday cross training session as I had felt tired still this week, so decided to make the most of the break. I actually felt great on both runs with fresh legs for the first time in wwhat seems ages.
Friday - 4.2 miles (Mizuno's) 30 mins on the treadmill with 5 mins warm up, 20 mins of 1 min intervals of 12k and 16k and then a 5 min warm down. Felt great.
Saturday 8 miles (Innov8's) in 59.06 with the last 2 miles in about 13m30 secs, pushing hard but not to hard! I had forgotten I was wearing the garmin and only checked it at 6.15 miles and then ran hard to the end. A good effort.
A relaxed and refreshing week - back to 30 plus miles a week next week.
http://connect.garmin.com/activity/113623418
Sunday, 11 September 2011
Sunday, 4 September 2011
Week ending 4th September
A recovery week of sorts this week. I decided that I need to cut the milage a little as follows.
Wednesday - 8.75 mile trail run with the club. Quite hard for the steady effort. Legs felt stiff. It was the first nit torch night of the year and made me realise that my torch was pathetic and needs updating. I have paid a lot but got a mega torch by Silva - an Alpha 2.
Friday - 8.25 mile road tempo effort. Quite hard and not particularly satisfying.
Sunday - 9.4 mile trail run steady effort. Felt harder than the time suggested,
This week has felt tough considering the decreased miles and effort. Not sure If I recovered as well as I could. Hopefully will feel better next week.
Wednesday - 8.75 mile trail run with the club. Quite hard for the steady effort. Legs felt stiff. It was the first nit torch night of the year and made me realise that my torch was pathetic and needs updating. I have paid a lot but got a mega torch by Silva - an Alpha 2.
Friday - 8.25 mile road tempo effort. Quite hard and not particularly satisfying.
Sunday - 9.4 mile trail run steady effort. Felt harder than the time suggested,
This week has felt tough considering the decreased miles and effort. Not sure If I recovered as well as I could. Hopefully will feel better next week.
Tuesday, 30 August 2011
Week ending 28th August
Wow! My first ever 50 mile week.
As I was back in Wales and had forgotten my new trail shoes I was stuck with the road for the week in some old heavy Kayano 17's (yuck). I have a decent 10 mile hilly route available and after a decent steady Tuesday effort of 1h16 mins I decided to stik with it and do it 5 times over the week.
Times ranged upto 1h20 later in the week, and I started every run with some achilles/lower calf pain which subsided after a couple of miles, and also got sore hip/ITB during each run. I think I have gotten used to shoes with less heel toe drop.
I am going to have a lighter week next week and then get into some harder tempo efforts with the half marathon's coming up
50 miles for the week - all in Asic Gel Kayano's.
As I was back in Wales and had forgotten my new trail shoes I was stuck with the road for the week in some old heavy Kayano 17's (yuck). I have a decent 10 mile hilly route available and after a decent steady Tuesday effort of 1h16 mins I decided to stik with it and do it 5 times over the week.
Times ranged upto 1h20 later in the week, and I started every run with some achilles/lower calf pain which subsided after a couple of miles, and also got sore hip/ITB during each run. I think I have gotten used to shoes with less heel toe drop.
I am going to have a lighter week next week and then get into some harder tempo efforts with the half marathon's coming up
50 miles for the week - all in Asic Gel Kayano's.
Wednesday, 24 August 2011
Week ending 21st August
A strong week again.
Tuesday - usual 30 minute treadmill session. 5 min walm up with 20 mins of intervals of 1 min at 12kph and 1 min at 16 kph. The last two faster intervals done at 17 kph, with a 5 min warm down. Weights and rolling, stretching session.
Wednesday - 8 mile tempo trail run with Tring running club. A couple of faster efforts mixed in and felt good.
Friday - 15 mile trail run steady. Felt stronger than the last effort but did not time things so probably went a tad slower.
Sunday - 5 mile road run back in Cardiff on holiday with the family. Did it in 32.40 which was pleasing as I pushed at a steady effort going out and harder on the way home. Compared to some of the Tring club efforts I was not pushing as hard so feel I could go a little faster.
32.1 miles for the week. 4.1 in the Mizuno's, 23 in the Asic Fuji's and 5 in my old Asic gel Kayano's (forgot all my running shoes - what a plank!)
Another good week in the bank, and some more strength I hope for bigger efforts later in the year.
Tuesday - usual 30 minute treadmill session. 5 min walm up with 20 mins of intervals of 1 min at 12kph and 1 min at 16 kph. The last two faster intervals done at 17 kph, with a 5 min warm down. Weights and rolling, stretching session.
Wednesday - 8 mile tempo trail run with Tring running club. A couple of faster efforts mixed in and felt good.
Friday - 15 mile trail run steady. Felt stronger than the last effort but did not time things so probably went a tad slower.
Sunday - 5 mile road run back in Cardiff on holiday with the family. Did it in 32.40 which was pleasing as I pushed at a steady effort going out and harder on the way home. Compared to some of the Tring club efforts I was not pushing as hard so feel I could go a little faster.
32.1 miles for the week. 4.1 in the Mizuno's, 23 in the Asic Fuji's and 5 in my old Asic gel Kayano's (forgot all my running shoes - what a plank!)
Another good week in the bank, and some more strength I hope for bigger efforts later in the year.
Sunday, 14 August 2011
Week ending 14th August
Another decent week completed of solid progressive running as follows:
Tuesday - 4.2 miles on the mill (Mizuno's) with 5 mins w/up then 20 mins of intervals, 1 min at 12kph and then 1 min at 16 kph with the last two intervals at 17kph as I felt good. Followed by 5 mins warm down. This is the first interval session I have done and I felt really easy. The harder tempo efforts with the running club must be at a decent pace as I felt comfortable at 16kph
Wednesday - 7.5 miles trail run (Fuji's) at a comfortable effort. I ran a hard last mile as the two usual group leaders were away so we had an easy week.
Friday - 9.3 miles trail run (Fuji's) - a decent effort in 1h7 mins for the 9 miles with an easy .3 miles cool down
Sunday - 10 miles road run (asic gel racers) - a decent effort again in 1h14.30 mins. I didn't push that hard for the time.
31 miles for the week.
I have update my shoe milage as follows:
Mizuno 225.5
Innov8 369.15
Gel racer 294.9
Fuji's 75.45
NB's 10
If I had not bought the fuji's then the innov8's would be close to their 500 mile retirement date but they will get some more milage when it gets wetter in the autumn as I have to rotate them with the fuji's more. The asics gel racers will get the 500 miles before retirement which should take them and the innov8's to Christmas before Santa replaces them. The NB's will gradually replace the mizuno's as the treadmill shoe to get use to them and get them a weekly outing before next year getting some 5-7 mile trail efforts.
Tuesday - 4.2 miles on the mill (Mizuno's) with 5 mins w/up then 20 mins of intervals, 1 min at 12kph and then 1 min at 16 kph with the last two intervals at 17kph as I felt good. Followed by 5 mins warm down. This is the first interval session I have done and I felt really easy. The harder tempo efforts with the running club must be at a decent pace as I felt comfortable at 16kph
Wednesday - 7.5 miles trail run (Fuji's) at a comfortable effort. I ran a hard last mile as the two usual group leaders were away so we had an easy week.
Friday - 9.3 miles trail run (Fuji's) - a decent effort in 1h7 mins for the 9 miles with an easy .3 miles cool down
Sunday - 10 miles road run (asic gel racers) - a decent effort again in 1h14.30 mins. I didn't push that hard for the time.
31 miles for the week.
I have update my shoe milage as follows:
Mizuno 225.5
Innov8 369.15
Gel racer 294.9
Fuji's 75.45
NB's 10
If I had not bought the fuji's then the innov8's would be close to their 500 mile retirement date but they will get some more milage when it gets wetter in the autumn as I have to rotate them with the fuji's more. The asics gel racers will get the 500 miles before retirement which should take them and the innov8's to Christmas before Santa replaces them. The NB's will gradually replace the mizuno's as the treadmill shoe to get use to them and get them a weekly outing before next year getting some 5-7 mile trail efforts.
Tuesday, 9 August 2011
Race thoughts
I have been thinking about entering some races to bring some focus to my efforts. My thoughts far are 3 half marathon's in October, November and December as follows:
October 9th Henley half marathon - road
November 19th dirt half marathon in Leighton Buzzard - trail/canal
December 11th Bedford half marathon - road
A lot of my training is hard tempo at present and I would hope that it will provide some strength in a half marathon. I then plan to chose a marathon for the spring assuming I don't get into London.
October 9th Henley half marathon - road
November 19th dirt half marathon in Leighton Buzzard - trail/canal
December 11th Bedford half marathon - road
A lot of my training is hard tempo at present and I would hope that it will provide some strength in a half marathon. I then plan to chose a marathon for the spring assuming I don't get into London.
Week ending 7th August
An OK week, with only 3 runs instead of 4 as the wife's birthday interfered with Tuesday's interval run :(
Wednesday - 8.5 miles trail run (asic fuji's) with the running club. Good solid tempo effort again and very enjoyable.
Friday - 15 mile trail run (asic fuji's) with a colleague at a steady effort to begin with and a horrid last 5 miles of heavy legs. The legs don't seem to recover so well from Wednesday's session.
Sunday - 8.5 mile road run (asic gel racer's) - steady/easy effort after Friday.
I havee come to realise that I don't run as hard on my own as I do with someone else or the running club. Therefore the quality of my traing run's has increased.
Total milage for the week - 32 miles
Wednesday - 8.5 miles trail run (asic fuji's) with the running club. Good solid tempo effort again and very enjoyable.
Friday - 15 mile trail run (asic fuji's) with a colleague at a steady effort to begin with and a horrid last 5 miles of heavy legs. The legs don't seem to recover so well from Wednesday's session.
Sunday - 8.5 mile road run (asic gel racer's) - steady/easy effort after Friday.
I havee come to realise that I don't run as hard on my own as I do with someone else or the running club. Therefore the quality of my traing run's has increased.
Total milage for the week - 32 miles
Sunday, 31 July 2011
Week ending 31st July
More solid running this week
Tuesday - 4.1 miles on the treadmill. 5 mins warm up, followed by 20 mins at 14.4k, then 5 mins cool down. Felt quite hard.
Wednesday 9 miles on the trail, at a hard tempo level wiTh the running club in Tring. This is proving a blessing. Whilst we slow at stiles for the group to concertina back together, the fastest runner pushed hard for long stretches and we did a 6.10 final mile which was great. I had to work really hard to keep up and worked so much harder than I would on my own. Tough!
Saturday 7.5 mile trail run in Ampthill. This ended up as a slow run as I was heavy legged from Wednesday still which I had been surprised about. He hills were tough but it was a lovely dat and very enjoyable to be out.
Sunday 10 miles road run in 1h14mins at a steady tempo effort. Lovely day but a bit warm. Decided to use gels for this after listening to Matt Dixon on the marathon talk podcast discuss fuelling properly during training to ensure a good performance and to help recovery. Felt good after Saturdays slow day.
Total miles for the week 30.6 with 4.1 in the mizuno's, 16.5 in the ASIC fuji's and 10 in the asic gel racer's.
Tuesday - 4.1 miles on the treadmill. 5 mins warm up, followed by 20 mins at 14.4k, then 5 mins cool down. Felt quite hard.
Wednesday 9 miles on the trail, at a hard tempo level wiTh the running club in Tring. This is proving a blessing. Whilst we slow at stiles for the group to concertina back together, the fastest runner pushed hard for long stretches and we did a 6.10 final mile which was great. I had to work really hard to keep up and worked so much harder than I would on my own. Tough!
Saturday 7.5 mile trail run in Ampthill. This ended up as a slow run as I was heavy legged from Wednesday still which I had been surprised about. He hills were tough but it was a lovely dat and very enjoyable to be out.
Sunday 10 miles road run in 1h14mins at a steady tempo effort. Lovely day but a bit warm. Decided to use gels for this after listening to Matt Dixon on the marathon talk podcast discuss fuelling properly during training to ensure a good performance and to help recovery. Felt good after Saturdays slow day.
Total miles for the week 30.6 with 4.1 in the mizuno's, 16.5 in the ASIC fuji's and 10 in the asic gel racer's.
Sunday, 24 July 2011
Week ending 24th July
Another good week. The tiredness felt from last week's race/shoe issue was resolved by Tuesday.
Tuesday - 4.1 miles with 5 mins warm up, 20 mins at 14.3k, then 5 mins warm down, with a rolling and stretching session. Felt hard.
Wednesday - 9.5 tempo trail run with the running club. Felt good
Friday - 8.4 miles interval session run, with 10 mins warm up, followed by three min on/5 min off interval pattern with speeds of 6.20 per mile and progressively slower on the recovery stretches starting off about 7.10 and ending up over 8 mins a mile after interval 6. My hips and calf's really felt it. It was a hard session but very beneficial.
Sunday - 9.15 miles trail run. Steady effort, followed by a rolling and stretching session
I acquired a pair of Asics Gel Fuji trail shoes this week and they have worked out well. Decent cushioing for the longer trail runs with good grip too.
This week I ran 4.1 miles in the mizuno's, 8.4 miles in the asics road shoes, and 18.65 in the asic trail shoes for a total milage of 31.15 miles.
Tuesday - 4.1 miles with 5 mins warm up, 20 mins at 14.3k, then 5 mins warm down, with a rolling and stretching session. Felt hard.
Wednesday - 9.5 tempo trail run with the running club. Felt good
Friday - 8.4 miles interval session run, with 10 mins warm up, followed by three min on/5 min off interval pattern with speeds of 6.20 per mile and progressively slower on the recovery stretches starting off about 7.10 and ending up over 8 mins a mile after interval 6. My hips and calf's really felt it. It was a hard session but very beneficial.
Sunday - 9.15 miles trail run. Steady effort, followed by a rolling and stretching session
I acquired a pair of Asics Gel Fuji trail shoes this week and they have worked out well. Decent cushioing for the longer trail runs with good grip too.
This week I ran 4.1 miles in the mizuno's, 8.4 miles in the asics road shoes, and 18.65 in the asic trail shoes for a total milage of 31.15 miles.
Monday, 11 July 2011
Week ending 10th July
Another solid week.
Tuesday 30 mins run. 5 mins w/up, 20 mins at 14.1 km/h, and then 5 mins warm down - 4 miles.
Wednesday 1h5 mins 8.5 miles trail tempo effort with Tring Running club.This was tough, I was really slowing down in the last couple of miles. I run at a steady effort but effort levels go up and down in a group, either waiting for slower runners to catch up and then hard effort at the front. Excellent fun though.
Friday 8.5 miles tempo effort with a work colleague. Hard last couple of miles and a good effort again.
Sunday 10 miles road steady effort on my own, in approx 1h17 mins
31 miles for the week with 4 miles in the mizunos, 18.5 in the asics and 8.5 in the Innov8's.
Tuesday 30 mins run. 5 mins w/up, 20 mins at 14.1 km/h, and then 5 mins warm down - 4 miles.
Wednesday 1h5 mins 8.5 miles trail tempo effort with Tring Running club.This was tough, I was really slowing down in the last couple of miles. I run at a steady effort but effort levels go up and down in a group, either waiting for slower runners to catch up and then hard effort at the front. Excellent fun though.
Friday 8.5 miles tempo effort with a work colleague. Hard last couple of miles and a good effort again.
Sunday 10 miles road steady effort on my own, in approx 1h17 mins
31 miles for the week with 4 miles in the mizunos, 18.5 in the asics and 8.5 in the Innov8's.
Tuesday, 5 July 2011
Sunday 3rd July
I think I am a runner again after getting in 32.15 miles as follows:
Tuesday - 4 miles in 29 minutes with 20 minutes at 14k tempo style and it hurt. I felt stiff afterwards.
Wednesday - 8.5 miles trail run with Tring running club who I am planning to join. Good fun running a group. Steady effort and enjoyable.
Friday - 9.15 miles trail run with a work colleague. Not sure of time but better than last week and an estimated last mile in 6.30 a mile. Hard and felt tired afterwards.
Sunday - 10.5 miles on the road coming home from Whipsnade Zoo. Felt easy and ran an estimated 1.17 which is a good time for a steady effort.
I saw a PT instructor on Friday morning and went through my ITB issues and had a bit of an MOT. I got my calfs, itb, thighs, butt and quads rolled properly and I almost cried it was so painful. My calfs were really knotted and sore. I also got some balance and core strengthening exercises to do soon. Over the next six weeks this should help a lot to get my structural balance in order and ease my injury issues. I felt great running on Friday and morning, with the hip and knee feeling better.
I ran 4 miles in the mizunos, 17.65 in the innov'8s and 10.5 in the asics.
Tuesday - 4 miles in 29 minutes with 20 minutes at 14k tempo style and it hurt. I felt stiff afterwards.
Wednesday - 8.5 miles trail run with Tring running club who I am planning to join. Good fun running a group. Steady effort and enjoyable.
Friday - 9.15 miles trail run with a work colleague. Not sure of time but better than last week and an estimated last mile in 6.30 a mile. Hard and felt tired afterwards.
Sunday - 10.5 miles on the road coming home from Whipsnade Zoo. Felt easy and ran an estimated 1.17 which is a good time for a steady effort.
I saw a PT instructor on Friday morning and went through my ITB issues and had a bit of an MOT. I got my calfs, itb, thighs, butt and quads rolled properly and I almost cried it was so painful. My calfs were really knotted and sore. I also got some balance and core strengthening exercises to do soon. Over the next six weeks this should help a lot to get my structural balance in order and ease my injury issues. I felt great running on Friday and morning, with the hip and knee feeling better.
I ran 4 miles in the mizunos, 17.65 in the innov'8s and 10.5 in the asics.
Sunday, 26 June 2011
Running update - cautiously positive
I am running again. I am confident enough in the injury to say this.
I ran 24 miles (7,4,6,7) last week and 23 this week (4,5,9,5).
The hip still plays up a bit, but not enough to stop the runiing or cause any after run, or next dat side effects. I have also stuck with the cross training with a weekly spin class or cross training session plus some weights.
I am seeing a gym instructor this week to sort some exercises to deal with my core/body balance issues. I have a sore back, hips outs of alignment and various over tight muscles to deal with. Hopefully this will help and also stop a recurrence of the hip proble,
Over the last two week I have used the Innov8's for 33 miles and the asics for 9 miles.
I ran 24 miles (7,4,6,7) last week and 23 this week (4,5,9,5).
The hip still plays up a bit, but not enough to stop the runiing or cause any after run, or next dat side effects. I have also stuck with the cross training with a weekly spin class or cross training session plus some weights.
I am seeing a gym instructor this week to sort some exercises to deal with my core/body balance issues. I have a sore back, hips outs of alignment and various over tight muscles to deal with. Hopefully this will help and also stop a recurrence of the hip proble,
Over the last two week I have used the Innov8's for 33 miles and the asics for 9 miles.
Wednesday, 1 June 2011
I have ITB in the hip :(
I have ITB in the hip and it sucks.
i did 20 miles in the week after the marathon, with some hip pain.
in the second week i did 25 miles (the last 10 miler was cut short at 5 miles because it was painful and obviously not just a normal niggle).
I am getting physio and using RICE to deal with it, but anything over 20 minutes running at the moment it starts to stiffen up and is not right.
i know i have posture/core strength/pelvis imbalance issues and am going to see a good PT instructor to put together a programme for me to improve this to hoepfully get rid of the issues that are exacerbating the ITB.
i am really keen to MDS in 2015 (a 40th birthday present for myself), and whilst this is 4 years away I don't want to get overuse injuries by rushing things so will aim (hip permitting) for another marathon in 2011, or a couple of autumn halfs, a marathon in spring 2012 and my first ultra later in the year. 2012 will see 50-80k ultra's and maybe a 3 day event. I want to build milage gradually and sutainably as i love to run, and don't want regular injuries.
i did 20 miles in the week after the marathon, with some hip pain.
in the second week i did 25 miles (the last 10 miler was cut short at 5 miles because it was painful and obviously not just a normal niggle).
I am getting physio and using RICE to deal with it, but anything over 20 minutes running at the moment it starts to stiffen up and is not right.
i know i have posture/core strength/pelvis imbalance issues and am going to see a good PT instructor to put together a programme for me to improve this to hoepfully get rid of the issues that are exacerbating the ITB.
i am really keen to MDS in 2015 (a 40th birthday present for myself), and whilst this is 4 years away I don't want to get overuse injuries by rushing things so will aim (hip permitting) for another marathon in 2011, or a couple of autumn halfs, a marathon in spring 2012 and my first ultra later in the year. 2012 will see 50-80k ultra's and maybe a 3 day event. I want to build milage gradually and sutainably as i love to run, and don't want regular injuries.
Sunday, 24 April 2011
Week ending 24th April
Monday - an old man
Tuesday - a middle aged man - 15 minutes on the cross trainer
Wednesday - a man in his 40's
Thursday - almost myself - 15 minutes cross trainer and 15 minutes on the bike in the gym
Friday - felt normal and ran 6.5 miles easy. Felt ok until I ran down a hill and my quads creaked badly!
Saturday - sneaked a 4 mile easy run in the glorious Easter sunshine
Sunday - 6.5 miles steady in the sun - left hip stiffened at the end
19 miles in the week which to be honest I had written off as a non event and expected to be running free.
My big thoughts for the week are what is next? I am a firm believer in steady incremental increases in milage and have a new strategy to keep my milage in the 35 - 45 miles a week range through the following strategy.
5 miles gym treadmill interval session
10 miles approx with Tring running club
10 miles tempo run
Weekly long run - ranging from 10 - 20 miles
This will allow me to develop improved endurance for marathons and hopefully longer races in the future.
Finally the last sections shoes! I am keen to continue my progression on the minimal foot ware front, and have purchased a pair of NB MT101's which I first used this week and felt good if not for the calf tightening at the end which is to be expected running in a fore foot manner. My shoes also need to be monitored for wear. From this moment onwards I am going to mention the shoes I use weekly and the milage they get so they can be phased out at 500 miles. This is the age profile so far (estimates for all but the NB's):
Asics DS 16 - 200 miles - used for long road runs
Mizuno Musha 2's -200 miles - used for short road, treadmill and dry trail runs
Innov 8 Roclite 315 - 300 miles - used for longer trail runs
NB MT101's - 6.5 miles - trail runs to mid length at present
Tuesday - a middle aged man - 15 minutes on the cross trainer
Wednesday - a man in his 40's
Thursday - almost myself - 15 minutes cross trainer and 15 minutes on the bike in the gym
Friday - felt normal and ran 6.5 miles easy. Felt ok until I ran down a hill and my quads creaked badly!
Saturday - sneaked a 4 mile easy run in the glorious Easter sunshine
Sunday - 6.5 miles steady in the sun - left hip stiffened at the end
19 miles in the week which to be honest I had written off as a non event and expected to be running free.
My big thoughts for the week are what is next? I am a firm believer in steady incremental increases in milage and have a new strategy to keep my milage in the 35 - 45 miles a week range through the following strategy.
5 miles gym treadmill interval session
10 miles approx with Tring running club
10 miles tempo run
Weekly long run - ranging from 10 - 20 miles
This will allow me to develop improved endurance for marathons and hopefully longer races in the future.
Finally the last sections shoes! I am keen to continue my progression on the minimal foot ware front, and have purchased a pair of NB MT101's which I first used this week and felt good if not for the calf tightening at the end which is to be expected running in a fore foot manner. My shoes also need to be monitored for wear. From this moment onwards I am going to mention the shoes I use weekly and the milage they get so they can be phased out at 500 miles. This is the age profile so far (estimates for all but the NB's):
Asics DS 16 - 200 miles - used for long road runs
Mizuno Musha 2's -200 miles - used for short road, treadmill and dry trail runs
Innov 8 Roclite 315 - 300 miles - used for longer trail runs
NB MT101's - 6.5 miles - trail runs to mid length at present
Week ending 17th April - Marathon Week!
Tuesday - steady 6.5 miles steady - just ticking over
Sunday - London Marathon 3h25m25secs
Where do I start? I suppose I should say that the time was 10 minutes slower than the target of 3h15, and I had even speculated of a 3h10 and a good for age time so I had expected to be disappointed. On reflection I am not as frustrated as I thought I would have been as it was a great day and compared to 99% of the population my debut was better than any one else will do in there life time. I am still unsure what went wrong. I had until about 21 miles (my race memory is surprisingly poor - is this normal or was it fatigue?) been on target for the 3h15 but had for a mile or so been feeling my left hamstring twitching and suddenly I got cramp. This then plagued me consistently for the rest of the race every half a mile or so, and really effected my time. I did have to run more slowly after the cramp set in to keep it under control and on bird cage walk in the last mile I then got cramp in my left thigh whilst stretching the left hamstring. I then spent the next minute leaning against a lamp post swinging my leg backwards and forwards getting cramp in one whilst stretching out the other! I finally realised that if I held the leg at 90 degree's the leg relaxed and away I went, but I lost another 2 minutes.
The big question is what caused it? There are two major possibilities. The first being fatigue which is always possible but I did not feel exhausted and certainly fuelled myself well - water and carbs through gels and drink throughout the raw which I do not do in training so I felt pretty good. The other possibility (and the reason I would like to believe) is sweat/salt loss. What I have not said so far is that it was about 21 degrees celcius and by the end of the race had large patches of salt on my face and arms which I cannot recall ever happening before. Salt loss certainly causes cramp and with a winter training plan and all long races happening in the cold I am not used to the heat when running a long way.
Ultimately I will not know the reason as I will develop a salt replacement strategy and will train harder - more thoughts on this next week, but I will learn from it for sure.
Nevertheless I had a great day and wonderful support from a lot of family who came to watch and the roadside thousands who roared their support too was great
Sunday - London Marathon 3h25m25secs
Where do I start? I suppose I should say that the time was 10 minutes slower than the target of 3h15, and I had even speculated of a 3h10 and a good for age time so I had expected to be disappointed. On reflection I am not as frustrated as I thought I would have been as it was a great day and compared to 99% of the population my debut was better than any one else will do in there life time. I am still unsure what went wrong. I had until about 21 miles (my race memory is surprisingly poor - is this normal or was it fatigue?) been on target for the 3h15 but had for a mile or so been feeling my left hamstring twitching and suddenly I got cramp. This then plagued me consistently for the rest of the race every half a mile or so, and really effected my time. I did have to run more slowly after the cramp set in to keep it under control and on bird cage walk in the last mile I then got cramp in my left thigh whilst stretching the left hamstring. I then spent the next minute leaning against a lamp post swinging my leg backwards and forwards getting cramp in one whilst stretching out the other! I finally realised that if I held the leg at 90 degree's the leg relaxed and away I went, but I lost another 2 minutes.
The big question is what caused it? There are two major possibilities. The first being fatigue which is always possible but I did not feel exhausted and certainly fuelled myself well - water and carbs through gels and drink throughout the raw which I do not do in training so I felt pretty good. The other possibility (and the reason I would like to believe) is sweat/salt loss. What I have not said so far is that it was about 21 degrees celcius and by the end of the race had large patches of salt on my face and arms which I cannot recall ever happening before. Salt loss certainly causes cramp and with a winter training plan and all long races happening in the cold I am not used to the heat when running a long way.
Ultimately I will not know the reason as I will develop a salt replacement strategy and will train harder - more thoughts on this next week, but I will learn from it for sure.
Nevertheless I had a great day and wonderful support from a lot of family who came to watch and the roadside thousands who roared their support too was great
Tuesday, 12 April 2011
Week ending 10th April
A very quiet week of tapering. I am now bored and want to run the marathon.
Friday 4 miles on the road and the trail quite hard in 26.55. Nice after 4 days off
Saturday 6.63 miles on road and trail on a new run through Hockridge woods - pretty and a little bit more technical than expected. Blue bells are now coming out.
http://connect.garmin.com/activity/78844925
Not long now, and not sure what to expect on the day. I am confident that I can hold 7.30 per mile, and do a 3h15 marathon.
However knowing that 3h10 means a quick for age time (I quite fancy that), and a guaranteed entry for the marathon for 2 years the temptation to set 7.15 per mile as the target gets more prevalent in my thoughts every day. Will it cause me to blow or can i handle it? Most runs I do are with a couple of gels, no water or food before and after the run or during, so at the marathon with bundles of gels, lucozade sport on tap and plenty of water I should be energised to the max and nail it! Will I blow though? Oooooo the temptation!
Friday 4 miles on the road and the trail quite hard in 26.55. Nice after 4 days off
Saturday 6.63 miles on road and trail on a new run through Hockridge woods - pretty and a little bit more technical than expected. Blue bells are now coming out.
http://connect.garmin.com/activity/78844925
Not long now, and not sure what to expect on the day. I am confident that I can hold 7.30 per mile, and do a 3h15 marathon.
However knowing that 3h10 means a quick for age time (I quite fancy that), and a guaranteed entry for the marathon for 2 years the temptation to set 7.15 per mile as the target gets more prevalent in my thoughts every day. Will it cause me to blow or can i handle it? Most runs I do are with a couple of gels, no water or food before and after the run or during, so at the marathon with bundles of gels, lucozade sport on tap and plenty of water I should be energised to the max and nail it! Will I blow though? Oooooo the temptation!
Sunday, 3 April 2011
Week ending 3rd April
An easy week of tapering.
Wednesday - 5 mile trail run - steady pace - circa 39 mins
Saturday - 5 miles road run - steady pace - circa 38 mins
Sunday 10 miles treadmill - tempo effort 7m30secs a mile - 1h15mins
More of the same next week. 2 weeks till the big one and I can't wait. I am ready!
Wednesday - 5 mile trail run - steady pace - circa 39 mins
Saturday - 5 miles road run - steady pace - circa 38 mins
Sunday 10 miles treadmill - tempo effort 7m30secs a mile - 1h15mins
More of the same next week. 2 weeks till the big one and I can't wait. I am ready!
Wednesday, 30 March 2011
Week ending 27th March
The biggest week milage wise of the marathon training - 42.5 miles
Tuesday 22nd (my birthday!) - 10 miles hilly trail run in 1h15 mins running hard - good effort and a course PB
Wednesday - 6 miles easy effort around Regents Park/Primrose Hill
Thursday - 6.5 miles tempo run around the 3 Parks in central London
Sunday - 20 mile race, with the Gade Valley Harriers. Came about 25th of 485 runners with a time of 2h28mins45 secs with an average mile time of 7m25secs. It was hard but the marathon will be flat so hoping to be able to hold it together and hopefully beat the 3h15min target.
http://connect.garmin.com/activity/76205695
A good week!
Tuesday 22nd (my birthday!) - 10 miles hilly trail run in 1h15 mins running hard - good effort and a course PB
Wednesday - 6 miles easy effort around Regents Park/Primrose Hill
Thursday - 6.5 miles tempo run around the 3 Parks in central London
Sunday - 20 mile race, with the Gade Valley Harriers. Came about 25th of 485 runners with a time of 2h28mins45 secs with an average mile time of 7m25secs. It was hard but the marathon will be flat so hoping to be able to hold it together and hopefully beat the 3h15min target.
http://connect.garmin.com/activity/76205695
A good week!
Sunday, 20 March 2011
Week ending 20th March
An OK week with the legs improving as the week went on. I did not realise how much damage a few really hard down hills at top speed at the Berko Half would have done to my thighs!
Tuesday - 6.75 miles hilly trail run - steady effort
Wednesday - 8 miles tempo effort at 7.30 mins a mile on the treadmill at 1 degree in 1 hour.
Friday - 4 miles in 30 minutes - 1 miles at 8 mins, 1 mile at 7 mins X2
Saturday - 18.3 mile long run - steady effort and felt quite comfortable with the last 4 miles in 29 minutes
http://connect.garmin.com/activity/74165638
37.05 miles for the week
Tuesday - 6.75 miles hilly trail run - steady effort
Wednesday - 8 miles tempo effort at 7.30 mins a mile on the treadmill at 1 degree in 1 hour.
Friday - 4 miles in 30 minutes - 1 miles at 8 mins, 1 mile at 7 mins X2
Saturday - 18.3 mile long run - steady effort and felt quite comfortable with the last 4 miles in 29 minutes
http://connect.garmin.com/activity/74165638
37.05 miles for the week
Sunday, 13 March 2011
Week ending 13th March
A long week of recovery. My thighs were pretty sore at the beginning of the week, so I ran as follows:
Tuesday - 4 miles in 32 minutes - my legs were stiff still
Wednesday - 6.76 mile trail run - steady effort and legs felt better -
http://connect.garmin.com/activity/72914685
Thursday - 10 miles on the treadmill at 1 degree incline in 1h15mins. Felt OK
Saturday - 16.8 miles long run - the quads and thighs felt heavy/sore by mile 5 and it was a slog the whole way. My legs still need recovery time.
http://connect.garmin.com/activity/72914671
However another 37.5 miles in the bank! 5 weeks until the big one!
Tuesday - 4 miles in 32 minutes - my legs were stiff still
Wednesday - 6.76 mile trail run - steady effort and legs felt better -
http://connect.garmin.com/activity/72914685
Thursday - 10 miles on the treadmill at 1 degree incline in 1h15mins. Felt OK
Saturday - 16.8 miles long run - the quads and thighs felt heavy/sore by mile 5 and it was a slog the whole way. My legs still need recovery time.
http://connect.garmin.com/activity/72914671
However another 37.5 miles in the bank! 5 weeks until the big one!
Sunday, 6 March 2011
Week ending 6th March
A week of two halves.
Tuesday - 6.8k in 30 mins with a 28min 4 miles, weights and core session
Thursday - Bailed on training and decided to rest up for the Berko Half
Sunday - Berk Half - 1h28mins05secs - huge new PB!!!!!!!!!!!!!!! Very satisfied, though my thighs are feeling it from really pounding the down hills. I started off with a 6.30 first mile and after the biggest hill between 2-3 miles was at 28 minutes for 4 miles and then with some down hill, 41 minutes for 6 miles. So far so good. The next hill was hard but still kept at it with a 7 min mile. I then got to 10 miles after some flat, a downhill and an up hill in 1h8mins40secs. This meant with a small down hill, and an up hill at 11.5 miles and a long, downhill last mile I was able to do the last 3.1 miles in 19mins20secs.
4 long weeks of 35-40 miles to go to build some more endurance for the marathon, but 3.15 is far more realistic a target than before!
Tuesday - 6.8k in 30 mins with a 28min 4 miles, weights and core session
Thursday - Bailed on training and decided to rest up for the Berko Half
Sunday - Berk Half - 1h28mins05secs - huge new PB!!!!!!!!!!!!!!! Very satisfied, though my thighs are feeling it from really pounding the down hills. I started off with a 6.30 first mile and after the biggest hill between 2-3 miles was at 28 minutes for 4 miles and then with some down hill, 41 minutes for 6 miles. So far so good. The next hill was hard but still kept at it with a 7 min mile. I then got to 10 miles after some flat, a downhill and an up hill in 1h8mins40secs. This meant with a small down hill, and an up hill at 11.5 miles and a long, downhill last mile I was able to do the last 3.1 miles in 19mins20secs.
4 long weeks of 35-40 miles to go to build some more endurance for the marathon, but 3.15 is far more realistic a target than before!
Friday, 4 March 2011
Week ending 27th February
A slight to change the plans this week. I felt really tired so cut the long run, and put in a half distance tempo effort as I have the Berko Half next week.
Tuesday - 10 miles on treadmill at 7.30 pace in 1h15mins (at 1 degree incline)
Thursday - 6 miles easy around Regents Park and Primrose Hill plus weights and some core work
Saturday - 9 miles tempo at 7 mins per mile - 1h03 mins. Felt good and could have gone on to 13 miles i think if necessary and a 1h32 half marathon. Quite satisfactory.
Tuesday - 10 miles on treadmill at 7.30 pace in 1h15mins (at 1 degree incline)
Thursday - 6 miles easy around Regents Park and Primrose Hill plus weights and some core work
Saturday - 9 miles tempo at 7 mins per mile - 1h03 mins. Felt good and could have gone on to 13 miles i think if necessary and a 1h32 half marathon. Quite satisfactory.
Saturday, 19 February 2011
Week ending 20th February
Another steady week.
Tuesday 30 mins on treadmill with a 20.30 5k PB and a total of 6.9k. Hard
Wednesday 5 mile road run in 37 mins approx - nice and steady
Thursday 10 miles tempo run on the treadmill - 1h15mins - comfortable
Saturday 18 mile long run. This was 4 miles along canal with 1 mile of hill, followed by 4 laps of Tring Park in the sticky undulating muddy trails, followed by 5 miles home. See garmin result below. Not as hard as last week. Time was slower but the run was harder and my legs feel a lot better.
http://connect.garmin.com/activity/69041622
Sunday - 30 mins cross traing with weights and core session.
Total of 37.3 miles - a new record week. I am feeling genrally tired as the miles build up week by week but times are improving!
Tuesday 30 mins on treadmill with a 20.30 5k PB and a total of 6.9k. Hard
Wednesday 5 mile road run in 37 mins approx - nice and steady
Thursday 10 miles tempo run on the treadmill - 1h15mins - comfortable
Saturday 18 mile long run. This was 4 miles along canal with 1 mile of hill, followed by 4 laps of Tring Park in the sticky undulating muddy trails, followed by 5 miles home. See garmin result below. Not as hard as last week. Time was slower but the run was harder and my legs feel a lot better.
http://connect.garmin.com/activity/69041622
Sunday - 30 mins cross traing with weights and core session.
Total of 37.3 miles - a new record week. I am feeling genrally tired as the miles build up week by week but times are improving!
Sunday, 13 February 2011
Week ending 13th February
Another good week!
Tuesday treadmill 30 minute session which included a 20.35 5k for a total of 4.25 miles. Hard but improvable. Weights and core work too.
Thursday 10 mile tempo session on the treadmill at 7.30 per mile for 10 miles - 1h15 mins total. Comfortable effort.
Saturday long run of 18 miles which was my longest ever. 8 miles of canal and 10 miles of hilly trail in 2.18.54 at 7.44 per mile. I was hurting at the end! however this was done with no water, or pre run food only 3 gels.
http://connect.garmin.com/activity/68103450
Sunday - cross training and an easy 3 miles at 8 mins per mile followed by weights and core work.
This was a total of 35.25 miles - my biggest ever week.
Tuesday treadmill 30 minute session which included a 20.35 5k for a total of 4.25 miles. Hard but improvable. Weights and core work too.
Thursday 10 mile tempo session on the treadmill at 7.30 per mile for 10 miles - 1h15 mins total. Comfortable effort.
Saturday long run of 18 miles which was my longest ever. 8 miles of canal and 10 miles of hilly trail in 2.18.54 at 7.44 per mile. I was hurting at the end! however this was done with no water, or pre run food only 3 gels.
http://connect.garmin.com/activity/68103450
Sunday - cross training and an easy 3 miles at 8 mins per mile followed by weights and core work.
This was a total of 35.25 miles - my biggest ever week.
Sunday, 6 February 2011
Week ending 6th February
A slight error this week as I decided not to check my training plan and ran a 13 mile long run instead of a 17 miler - oops. I need to make it up next week!
Tuesday treadmill session with a 5 minute warm up at 12kph followed by a 20.45 5k for a new PB with ease, 4.15 cool down at 12kph, for a total of 4.25 miles followed by weights and core.
Thursday 8.3 miles tempo run finishing in 1.01.15. Quite comfortable.
Saturday 13.08 miles in 1.41.50 (forgot to turn off garmin so time below is slightly longer). I felt quite tired/stiff even though I did not think i pushed very hard. This would have been a PB last year at the Berko half (I ran the same course) so I should not complain too much.
http://connect.garmin.com/activity/66980883
Sunday cross training session (30 mins - bike, cross trainer, boxing and skipping)with weights and core.
Tuesday treadmill session with a 5 minute warm up at 12kph followed by a 20.45 5k for a new PB with ease, 4.15 cool down at 12kph, for a total of 4.25 miles followed by weights and core.
Thursday 8.3 miles tempo run finishing in 1.01.15. Quite comfortable.
Saturday 13.08 miles in 1.41.50 (forgot to turn off garmin so time below is slightly longer). I felt quite tired/stiff even though I did not think i pushed very hard. This would have been a PB last year at the Berko half (I ran the same course) so I should not complain too much.
http://connect.garmin.com/activity/66980883
Sunday cross training session (30 mins - bike, cross trainer, boxing and skipping)with weights and core.
Saturday, 29 January 2011
Week ending 30th January
Another decent week.
4.25 miles on the treadmill with an interval session of 2 mins at 16kph followed by 2mins at 12 kph, after 5 min warm up at 12kph and a 5 min warm down at 12 kph. Easier than last week but felt a bit tight chested and it was hard.
My evening run was curtailed this week so i did s second session on the treadmill with 10k in 43.15 for a reasonably hard tempo session. 9k at 13.7kph with the last
1k at 15kph. A treadmill PB!
15 miles trail long run ala last week. A new PB of 1.51.42 so 4.21mins faster than last week. I pushed the middle part of the run harder this week and was suprised how I kept the pace in the last 4 miles. I need to easy the intensity next week and stick to a steady 8 minutes a mile!
http://connect.garmin.com/activity/65686392
4.25 miles on the treadmill with an interval session of 2 mins at 16kph followed by 2mins at 12 kph, after 5 min warm up at 12kph and a 5 min warm down at 12 kph. Easier than last week but felt a bit tight chested and it was hard.
My evening run was curtailed this week so i did s second session on the treadmill with 10k in 43.15 for a reasonably hard tempo session. 9k at 13.7kph with the last
1k at 15kph. A treadmill PB!
15 miles trail long run ala last week. A new PB of 1.51.42 so 4.21mins faster than last week. I pushed the middle part of the run harder this week and was suprised how I kept the pace in the last 4 miles. I need to easy the intensity next week and stick to a steady 8 minutes a mile!
http://connect.garmin.com/activity/65686392
Saturday, 22 January 2011
Another satisfactory week.
4.2 miles on the treadmill in 30 minutes with a 20 minute interval session of 2 mins at 16kph followed by 2 minutes at 12 kph.
6 road miles in 44 minutes - tempo effort.
15 mile long run in the cold foggy rain(see Garmin below) in 1.56.03 so a new PB. First 11 miles are hilly/undulating muddy/icy trails followed by a road mile and 3 miles on a canal. I 8 minute miled until mile eleven, so the last 4 miles were in 28 minutes which was a good fast hard finish. My legs felt stiff near the end but could have kept going for sure at a similar pace for a while longer. Another positive step.
http://connect.garmin.com/activity/64537878
4.2 miles on the treadmill in 30 minutes with a 20 minute interval session of 2 mins at 16kph followed by 2 minutes at 12 kph.
6 road miles in 44 minutes - tempo effort.
15 mile long run in the cold foggy rain(see Garmin below) in 1.56.03 so a new PB. First 11 miles are hilly/undulating muddy/icy trails followed by a road mile and 3 miles on a canal. I 8 minute miled until mile eleven, so the last 4 miles were in 28 minutes which was a good fast hard finish. My legs felt stiff near the end but could have kept going for sure at a similar pace for a while longer. Another positive step.
http://connect.garmin.com/activity/64537878
Sunday, 16 January 2011
Week Ending 16th January
Slight change to the running week based on weekend plans means I changed the 15 miler for the 13miler from next week's plan, but boosted the mid week 6 miles to 8 to compensate.
4 miles on treadmill which included a 20.55 5k which is a PB (mid life PB not real PB which is about 18 minutes when i was 18!). Felt good and could have gone harder.
8 miles tempo run comfortably in 1 hour.
13.1 miles on the Berko half marathon route in 1.37.33. A new course PB by over 4 minutes and only 25 secs off my half marathon PB. I had planned to run in steady 8 minute miles but used the Garmin which always makes me work harder so changed the plan to 7.30 minute miles which I achieved. Felt tired at the end but had more in the tank, and had eaten zero food or drank any water before or during the run. I had hoped to run the Berko half (in March) in 1.32.00 which seems like a long way off time wise but i am fitter than ever and have 3 weeks good training before the taper so should hope to be in the 1.33-1.34 area.
http://connect.garmin.com/activity/63758690
A good week!
4 miles on treadmill which included a 20.55 5k which is a PB (mid life PB not real PB which is about 18 minutes when i was 18!). Felt good and could have gone harder.
8 miles tempo run comfortably in 1 hour.
13.1 miles on the Berko half marathon route in 1.37.33. A new course PB by over 4 minutes and only 25 secs off my half marathon PB. I had planned to run in steady 8 minute miles but used the Garmin which always makes me work harder so changed the plan to 7.30 minute miles which I achieved. Felt tired at the end but had more in the tank, and had eaten zero food or drank any water before or during the run. I had hoped to run the Berko half (in March) in 1.32.00 which seems like a long way off time wise but i am fitter than ever and have 3 weeks good training before the taper so should hope to be in the 1.33-1.34 area.
http://connect.garmin.com/activity/63758690
A good week!
Sunday, 9 January 2011
Week Ending 9th January
Total 17 miles. An average and under target week. An OK 4 miles intro run instead of my interval session at the beginning of the week as a reintroduction to running after a few weeks of very little training. Then my 6 miles tempo run fell apart due to a tight chest from my bug/virus/infection thing. I thought that my running would be curtailed by a weeks inactivity after I stopped the running machine after 3 miles.....
However I felt better as the week progressed and by Sunday felt sufficiently improved to go on the 10 miler. I took it easy and was suprised with a 1h20 min finish at 8 minutes a mile. My quads have stiffened but this was the first long run in a month so to be suspected.
Onwards and upwards next week please!
However I felt better as the week progressed and by Sunday felt sufficiently improved to go on the 10 miler. I took it easy and was suprised with a 1h20 min finish at 8 minutes a mile. My quads have stiffened but this was the first long run in a month so to be suspected.
Onwards and upwards next week please!
Saturday, 1 January 2011
Week ending 2nd January 2011
Happy New Year. It's 15 weeks until the London Marathon April 17th!
I have had another ruined week with zero running - a chest infection and sore throat have put pay to any ideas of exercise. My cough has now lasted 30 days on and off so a full week off sport is needed. I have used the time to plan for the marathon with a 3 run a week programme ranging from an initial 20 miles a week to a peak of 34 miles a week in late March before a two week pre marathon taper. Let's hope the illness's will be a thing of the past! This is why I started the longer runs in November/December so the training plan allowed for the odd illness/injury.
January
W/E 9th January long run 10 miles, total 20 miles
W/E 16th January long run 15 miles, total 25 miles
W/E 23rd January long run 13 miles, total 25 miles
W/E 30th January long run 15 miles, total 27 miles
Month total – 102 miles
February
W/E 6th February long run 17 miles, total 31 miles
W/E 13th February long run 13 miles, total 27 miles
W/E 20th February long run 17 miles, total 31 miles
W/E 27th February long run 10 miles, total 21 miles (Easy week)
Month total – 110 miles
March
W/E 6th March Berkhamsted Half Marathon, total 24 miles
W/E 13th March long run 20 miles, total 34 miles
W/E 20th March long run 15 miles, total 29 miles
W/E 27th March long run 20 miles, total 34 miles
Month total – 121 miles
April
W/E 3rd April long run 17 miles, total 29 miles (taper week – less effort)
W/E 10th April long run 10 miles, total 21 miles (taper week – less effort)
W/E 17th April London Marathon, total 36 miles
Rest of month off!
Month total – 86 miles
I have had another ruined week with zero running - a chest infection and sore throat have put pay to any ideas of exercise. My cough has now lasted 30 days on and off so a full week off sport is needed. I have used the time to plan for the marathon with a 3 run a week programme ranging from an initial 20 miles a week to a peak of 34 miles a week in late March before a two week pre marathon taper. Let's hope the illness's will be a thing of the past! This is why I started the longer runs in November/December so the training plan allowed for the odd illness/injury.
January
W/E 9th January long run 10 miles, total 20 miles
W/E 16th January long run 15 miles, total 25 miles
W/E 23rd January long run 13 miles, total 25 miles
W/E 30th January long run 15 miles, total 27 miles
Month total – 102 miles
February
W/E 6th February long run 17 miles, total 31 miles
W/E 13th February long run 13 miles, total 27 miles
W/E 20th February long run 17 miles, total 31 miles
W/E 27th February long run 10 miles, total 21 miles (Easy week)
Month total – 110 miles
March
W/E 6th March Berkhamsted Half Marathon, total 24 miles
W/E 13th March long run 20 miles, total 34 miles
W/E 20th March long run 15 miles, total 29 miles
W/E 27th March long run 20 miles, total 34 miles
Month total – 121 miles
April
W/E 3rd April long run 17 miles, total 29 miles (taper week – less effort)
W/E 10th April long run 10 miles, total 21 miles (taper week – less effort)
W/E 17th April London Marathon, total 36 miles
Rest of month off!
Month total – 86 miles
Week ending 26th December
Another illness hit week. I started the 11 mile run in Wales, but the 8-10 inches of snow was hard work and my right knee started hurting (same place as the sand running from my October holiday), so I cut it short to a very slow 6.7 miles. I followed this up 2 days later with a 43.45 minute 10k on the treadmill at 7 minutes a mile pace. This felt easy and I decided to to this again 2 days later but continue to 10 miles at 7 mins a mile pace and aim for a 1h10min 10 miles which would be a big PB. Not so as I got a stomach bug passed to me by my 2 year old and my week ended at 13 miles in the bank.
Week ending 19th December
Weather and illness hit week with only 10 miles in the bank. After completing the 4 mile treadmill interval session, and 6 miles road run, we had 6 inches of snow and minus 6C for the weekend. Running in these conditions on the 4th December gave me a cough I had not got ridden of, and I was feeling that a cold was imminent so decided not to bother with using the treadmill and have the weekend off before travelling to Wales to see family the next week and get a good week of 3 X 11 miles run I had mapped out.
Week ending 12th December
Another 20 mile week made up of a trail 10 miles , 6 mile tempo road run and 4 mile treadmill interval session
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