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Wednesday, August 31, 2005
On this day:
Tuesday, August 30, 2005
On this day:
20 Minutes Threshold, 7 Miles Total
I ran back to my house along the Kennet Canal from Ridgeway Volkswagon via the canal access at Temple Place, with my Old Man, in my Nike Zoom Marathoners. After warming up for 10 minutes, I ran 20 minutes at threshold effort, making a 5:10 gap on my Old Man over the period, which I reckon is pretty good going. I felt pretty explosive on the run, not really tiring until the last 2 minutes of the tempo section. My foot felt absolutely perfect too. Furthermore, I absolutely love these racing flats! They're now officially my road flat of choice for all distances. Including the cooldown (jogging back to my Dad, etc) I covered approximately 7 miles for the workout, in which I also managed to get my car serviced (bonus!). Show/Hide this post [+/-]Sunday, August 28, 2005
On this day:
1:31 Easy to Steady, 13 Miles approx
SOME level of risk was involved in today's run. It was my first long run back since my foot has become really aggravated. My foot was somewhat sore for the first 10 minutes of the run, but it loosened up after that. Aerobically I felt fantastic despite, or perhaps because of, the layoff! I felt like I could go on forever! Dad and I covered the same route he did last week (the Butt Inn & back along the Kennet, shod in my newer NB 832's) in 1:27, and then tagged on another 4 minutes afterwards. He took 1:31 just to cover the out & back section last week, so we must have been running at a reasonable pace. I feel really good about my running at the moment. As long as I'm careful in my come back from my foot niggle I can see myself having a cracking XC season this year! Show/Hide this post [+/-]Saturday, August 27, 2005
On this day:
5.5 Miles Easy-Steady, 34:25
MY MPU and I ran the canal loop at a steady pace for a change (I was wearing my newer NB 832's). The layoff I've taken recenly has clearly freshened me up somewhat, as I felt really strong on this run. My ankle felt absolutely great too, so the four day rest period has definitely done the business! Show/Hide this post [+/-]Friday, August 26, 2005
On this day:
6 Miles Easy, untimed
THE first run back from a layoff of more than a couple of days is always rough, and today proved to be no exception (2 laps of Prospect Park, with the Old Man in my newer NB 832's). I felt rotten aerobically like I had no change of gear, although that wasn't really the important thing to take away from the run. My ankle was pain free, it just felt a little weak (quite easy to turn), which was fan-dabby-dozy!.. Show/Hide this post [+/-]Thursday, August 25, 2005
On this day:
Congratulations...
...to Rich Weir, my University chum, on his 3:45 clocking at Watford last night, at the resultant University scholarship funding. You've achieved something for which you have to be truly great! Enjoy another year of BUSA's bud... Show/Hide this post [+/-]4 Comments:
- August 26, 2005 6:56 AM, Cornish Bob said...
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good time, well done from me.
- August 26, 2005 8:23 AM, said...
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Please pass on my regards to Richard, I indeed recognised that he was something a bit special when I had teh pleasure of running with Staffordshire University last year.
The new X-C season must be starting very soon so good luck in Div I. - August 26, 2005 9:19 AM, White Stag said...
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Mr Anonymous - I'd be more than happy to pass on your regards, I just need a name! Come on, don't be shy fella/darl...
- August 26, 2005 9:45 AM, Cornish Bob said...
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4:02 mile, guess I probably don't need to tell you that.
Wednesday, August 24, 2005
On this day:
Fw: Craig's foot injury
Here's a transcript of an email I sent to my coach post-physio appointment (which was at 14:45) today, which pretty much says it all about my injury status...
"Hi Martin,
That's right, it's a foot injury. It looks like I've tweaked one of the ligaments that attaches into my fifth metatarsal when I turned my ankle a fortnight ago. Got to massage the inflamed area, ice it and take ibuprofen. Should be ok to try and start running again on Sunday. Just wanted to keep you in the loop dude,
Regards,
Craig"
Wendy hit it with ultrasound, massage & dry needling. I may need one more appointment, but she's left that up to my judgment. She feels that it's nothing too severe on the scale of things, a minor tweak at worst, 'which was nice'...
Tuesday, August 23, 2005
On this day:
Fitness Check
I tried running again today, and unfortunately I had the sickness inducing pain in my left foot/ankle area in the first few strides, following a similar pattern to Sunday (my last injury enforced rest day). Rather than hoping this thing is going to magically get better, I curtailed my run. I'm going to book in to see a physio tommorow to try and figure out what this is! I guess the right start would be to take an unconditional week off, regardless of how the foot feels. The damage a whole week off is going to do my fitness levels is negligable compared to what nursing a niggling injury for the next few months would do. Recovering for the start of the cross country build up has got to be my priority! Show/Hide this post [+/-]Monday, August 22, 2005
On this day:
4 Miles Easy, Untimed
THE Old Man & I ran a loop around Prospect Park (4 Miles, including transit to & from park), despite the planned layoff. I was shod in my newer NB 832's. My left ankle/foot felt irritated at the start of the run but calmed down to an intermittent irritation after about half a mile. After the run I stretched my left calf out, but an hour later it still tightened up a little. I'm going to have to see a physio to get a professional assessment soon if this doesn't clear up rapidly. Show/Hide this post [+/-]Saturday, August 20, 2005
On this day:
Southern Mens League, Division 1, 5k (B String) - Ilford (7 Miles Total)
ODD one today. After driving for 3 hours, I finally arrived at Cricklefield 'Stadium', home of Ilford AC. All I can say is - rhymes with rump, synomynous with civic refuse site. The track was cratered to hell, and stained black for the most part. I know London was hit by the blitz, but they've had plenty of time to repair the track since then. On a more serious note, despite the asthetic pitfalls of the track, it was actually nice and soft.2 Mile Warmup in NB 832's (slight twinge in left ankle initially, but calmed down after 3 minutes)
Southern Men's League 5k , 1st B string, 16:32 (3:15, 3:15, 3:16, ??:??, 6:47) in Saucony Fastwitch (no pain in race at all, just difficulty getting up on toes)
2 Mile Cooldown in NB 832's with Phil Tulba (left ankle started to ached in last 4 minutes, great name check, eh?)
7 Miles Total
Southern Men's League 5k , 1st B string, 16:32 (3:15, 3:15, 3:16, ??:??, 6:47) in Saucony Fastwitch (no pain in race at all, just difficulty getting up on toes)
2 Mile Cooldown in NB 832's with Phil Tulba (left ankle started to ached in last 4 minutes, great name check, eh?)
7 Miles Total
I felt pretty sluggish and tired during the race - I don't know if it's the past week's racing program catching up with me, as Martin suggests, or if it was the drive, but given how I felt I was happy with the run. I was being ridden for the first 3k by the Ilford A string runner, who at 3k made a surge for the finish I just couldn't go with - so in essence I ran the race by myself (i.e. got no help/draughting benefit). Show/Hide this post [+/-]
Friday, August 19, 2005
On this day:
5.25 Miles, untimed
I ran the Canal Loop with Roberto & the M.P.U this morning in my older NB 832's. My ankle felt a little bit better, but a niggling sensation was still present to some extent. My right shin felt a little sore, but I believe that might be due to me compensating, attempting to nurse my left leg. I felt aerobically good on the run though, which was the silver lining to the my somewhat shadowy cloud. Show/Hide this post [+/-]Thursday, August 18, 2005
On this day:
6.5 Miles Easy, untimed
TODAY I ran the Hosehill Lake loop (6.5 Miles) with my Dad. I ran in my Nike Free 5.0's. Sadly, my left ankle (right on the side of the foot) and right shin were slightly tender. I think this might be a throw back to last weeks incident at Bracknell Forest. Tendon/ligament aggravation perhaps? Show/Hide this post [+/-]Tuesday, August 16, 2005
On this day:
Speedwork: 2 x 4 x 200m, 5 miles total
THIS evening's speedwork session was undertaken in the environs of Down Grange. Details below:1.5 mile warmup NB 832s
2 x 4 x 200m, (1 minute recovery between reps, 2 minutes between sets), Blue Puma Harambee
30, 32, 32, 32 - 32, 33, 32, 32
2.5 mile cooldown NB 832s
5 Miles Total
I felt rather tired during the session, in a muscular sense. There was no 'snap in my legs', specifically the calves and hamstrings. I need to ease right off for Saturday's 5k now, before it's too late!
Show/Hide this post [+/-]
2 x 4 x 200m, (1 minute recovery between reps, 2 minutes between sets), Blue Puma Harambee
30, 32, 32, 32 - 32, 33, 32, 32
2.5 mile cooldown NB 832s
5 Miles Total
5 Comments:
- August 19, 2005 6:46 PM, Cornish Bob said...
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aaaarrrrrrrgggggggghhhhhh pppppppppoooooosssssssstttttt
- August 20, 2005 12:30 PM, said...
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where are you?
- August 22, 2005 10:28 AM, said...
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Dude right some running stuff, the whole Eastern seaboard is waiting..
- August 22, 2005 10:52 AM, Cornish Bob said...
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I have a gun to my temple and a bottle of cyonide in my hand, you know what you have tooo dooooo............aaaargh (to late)
- August 22, 2005 10:52 AM, White Stag said...
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In response to public demand, or something like that, I'll update my posts this morn... Apologies
Monday, August 15, 2005
On this day:
5.25 Miles Easy, untimed
I ran the Canal Loop this afternoon with the M.P.U. in my older NB 832's. I felt really good! quite a bit of spring in my legs, and no niggle sensation to speak of. Show/Hide this post [+/-]40 min easy-steady, 5.75 Miles
THIS morning I ran the 'Dovecote Loop' with Roberto, wearing my NB RC150's.Suprisingly I wasn't that tired, despite yesterday's efforts. I had no soreness to speak of except tiny niggle in my left ankle. Show/Hide this post [+/-]
Sunday, August 14, 2005
On this day:
Pinewood 10k (9 Miles Total)
A rather disappointing run today on many levels, but first the key details:1.5 Mile Warmup in older NB 832's
Pinewood 10k, 34:48, in Saucony Fastwitch
(3:20, 3:24, 3:28, 3:31, 3:34, 3:27, 3:23, 3:31, 3:33, 3:33)
1.5 Mile Cooldown in older NB 832's
9 Miles Total
The main reason this run was disappointing for me was not because of the time, but because of the course. It was advertised as flat & fast, unfortunately it was anything but. For starters it was as hilly as the Wargrave 10k. Secondly it was bloody windy. Finally, due to the strange quality distribution of the field (I was 5th, but isolated, hence out of the prizes but nobody to draught off), I was left somewhat dismayed. The time itself, although well off my best, was no worse than anybody in the top four places ran, the winner aiming for a sub 32:00 (I overheard) but only attaining 33:27. A lass I was running with was aiming for sub 35:00, but ended up dropping out, such were the conditions! I was really disappointed at an opportunity missed, I could have got some decent training in, or a real fast race in today. Of some consolation was the fact my ankle didn't hurt before, after or during the race! 'Woohoo...' We also acquired some decent photo's of my running action, and I seemed to maintain decent running form right to the end of the race - well at least from the hips down. My arms looked somewhat ragged, but perhaps that can be improved, or perhaps it's to be expected at the end of a tough 10k?
Show/Hide this post [+/-]
Pinewood 10k, 34:48, in Saucony Fastwitch
(3:20, 3:24, 3:28, 3:31, 3:34, 3:27, 3:23, 3:31, 3:33, 3:33)
1.5 Mile Cooldown in older NB 832's
9 Miles Total
Saturday, August 13, 2005
On this day:
5.25 Miles Easy, untimed
MY evening's run consisted of a single Canal Loop, in the company of Roberto, shod in my newer NB 832's. I felt stacks more energetic than this morning. Strangely enough, my ankle still isn't playing me up, despite the trauma it went through on Thursday. Odd, but ominous... Show/Hide this post [+/-]4 miles easy untimed THIS morning I ran the Prospect park, 1 lap, with the M.P.U. I shod my feet in my Nike Free 5.0's for the run. I felt somewhat sluggish, which is never great on the day before a race. Show/Hide this post [+/-]
Friday, August 12, 2005
On this day:
5.25 Miles Easy, untimed
THIS morning I ran the canal loop with Rob in my Nike Free 5.0's. I felt a bit shattered after yesterday, but nothing too excessive. My ankle seems to be O.K. at present, despite yesterday's 'incident' at the Lookout. Show/Hide this post [+/-]Thursday, August 11, 2005
On this day:
70 Minutes Easy (10 miles Approx)
ROBERTO and I ran around The Lookout, Bracknell Forest this afternoon. I wore my NB 832's. Sadly, towards the end of our XC run, in which we had taken in the glories of various rambling trails, we realised we were horrifically lost. I managed to turn my ankle, contorting my foot to a pretty horrid angle, at this point. However, it snapped back up to correct alignment pretty quickly and there wasn't any residual pain until I got back to the car (which took us about another hour and a half of jog/walking). All in all, a pretty dire sojourn... Show/Hide this post [+/-]7.25 Miles Easy, untimed
THIS morning I ran with the M.P.U around the Canal Loop with one full loop of Prospect Park added on. I was shod in my NB 834's, which felt firm as rocks for some reason. Perhaps I'm still sore from racing in spikes last night? I felt a little bit tired but nothing too severe given the fact I only got 7 hours sleep last night (slumber at 1am, rise at 8am). Show/Hide this post [+/-]Wednesday, August 10, 2005
On this day:
Watford Open Meet 3k, 4 miles total
TONIGHT (literally) I ran in an open meeting at Woodside Stadium, Watford. Due to the gross number of 800m & 200m races that were ran, my race was delayed by an hour and 5 minutes, making it a 10:20 start. By the time the race started I was ready to go to bed!2 Miles Warmup in older NB 832's
Watford Open 3k, B Race, 9:32, 4th place in Nike Zoom Eldoret II's
Too late for Cooldown
4 Miles Total
Watford Open 3k, B Race, 9:32, 4th place in Nike Zoom Eldoret II's
Too late for Cooldown
4 Miles Total
During the race, I was isolated, serving as the hare for the chase pack but adrift from the leaders. I taped my toes (big & little) up with medical tape, hence the spikes felt absolutely perfect! The horrific friction blisters I got last time I used the spikes didn't arise, which was grand. It was the first track race I'd ran in my life in spikes and it felt fantastic. They kept me up on my toes, which made the task of keeping my leg speed up all the easier. Hopefully I'll get the opportunity to use them over a 5k race in the near future. Show/Hide this post [+/-]
20 Minutes Easy (3 Miles Approx)
I ran the '20 minute special' with my Old Man in my NB RC150's, in a bid to keep my legs loose for tonight's 3k, and to keep the mileage up a little. My legs felt nice & loose, and although I'm already a little weary from the day, I'm hopeful for tonight. Show/Hide this post [+/-]Tuesday, August 09, 2005
On this day:
6.5 Miles Steady, 43:26
I ran the Hosehill Park Lake loop this afternoon with my Old Man in my older NB 832's. I changed my running style slightly, as the persistent shin niggle is telling me I can't have the technique quite right yet (I felt rather fresh though), which was nice. Having done a little reading, I figured that my foot should be slightly less plantar flexed on landing, and that my weight should come down on the lateral edge of my feet. It appeared to work, but I will have to try it more minimal footwear to see if it is an optimal racing mechanic. The Hosehill Park Lake loop is quite pleasant. It's mostly off-road & quite undulating once you hit the park. Show/Hide this post [+/-]4 Miles Easy, Untimed
ROBERT and myself ran around Prospect Park for 4 miles, both in Nike Free 5.0's. We kept the pace relatively sedate, but my left shin still ached a little, as it tends to on my morning runs. I must figure out what's going one with my lower limbs. It's exactly the same sort of pain I managed to run through last time, but I'd rather determine the cause and prevent it from happening again! Show/Hide this post [+/-]Monday, August 08, 2005
On this day:
5.25 Miles Approx, (34:31)
THE canal loop served for my afternoon's training, which I ran with the M.P.U. in my Nike Free 5.0's. I felt quite fresh and strong, which makes me feel that I made the right choice taking Saturday off. I felt rather jaded at that point, but in the space of two days I'm enjoying my running again. Grand... I've also made the decision to skip Tuesday's speedwork session, but for different reasons. I'm going to have a dig at my 3k P.B. at the Watford Open meeting on Wednesday! It should serve as an excellent sharpening race for my final 5k race of the season on August 20th, at Ilford. Show/Hide this post [+/-]35 Minutes (5 Miles approx), plus 5 x 100m sprints
I found a new loop around the rambling routes in Bracknell today, which I ran in my newer NB 832's with Roberto. It's undulating, like it could be anything else in Bracknell! I felt quite strong during the run, and felt relatively niggle free. I had no calf aches to speak of, which differs from the residual effects I felt from last week's long run. We then followed the session with:5 x 100m (13-14 seconds), 3 minutes recovery in Nike Eldoret II's
I felt quite fast in terms of turnover during the sprints, but I feel I need to work on leg strength/power if I'm to develop this area of my running. Having said that, it's not a major focus area for me, and I was only doing it as a sharpening session for Wednesday's Watford Open 3k. Show/Hide this post [+/-]
Sunday, August 07, 2005
On this day:
1:33 Easy, 13 Miles Approx
THE M.P.U, Roberto, his 'Mrs' and I went to 'The Lookout', Bracknell, for the weekly long run (newer NB 832's). I felt a little bit sluggish from the excesses of Friday night, but nothing too severe. I felt strong & economical on the numerous climbs present in the area, and I found the run rather enjoyable. I had to show some self-discipline to not stride out on several occasions during the run. I'm also starting to get my head around the long runs now, one and half hours on my feet doesn't seem like such a horrific task any more. Show/Hide this post [+/-]Saturday, August 06, 2005
On this day:
Weekly Mileage Total
MY weeks mileage was impacted somewhat by Saturday's rest day. That day is normally a banker for me in terms of accumulated distance. My runs totalled -48.25 Miles Show/Hide this post [+/-]
Friday, August 05, 2005
On this day:
4 Miles Easy, Untimed
I ran around Prospect Park in my Nike Free 5.0's this morning, as I'm spending this evening in Derby, hence an opportunity to train later is unlikely to present itself. I felt a bit sluggish, and quite beat up after yesterday's tempo run - specifically in the calves & shins. I may have tomorrow off, as the last thing I really feel up to is a speedwork session, given how tired I am now, and the attached risk of making any residual muscle damage worse."Athlete, know thyself"
Me, 2005
Show/Hide this post [+/-]
Me, 2005
Thursday, August 04, 2005
On this day:
25 Minutes Threshold, 7 Miles Total
I ran around the Gillot's Loop with Gorilla Nige & Roberto in my NB 832's. I ran a tempo section by myself and the warmup/cooldown with them. I averaged 175 bpm for the threshold run, which isn't far off ideal. My lower legs felt absolutely awful during the run for some reason. My calves were throbbing and my shins were tender from about 20 minutes onwards. I'm sure I'm strong enough to run the tempo section with my new form for a 25 minute period. I reckon my muscles are just tired from the consistent running over the last few weeks, and I might just need a bit of an active break before my next hard workout. Show/Hide this post [+/-]Wednesday, August 03, 2005
On this day:
5 Miles, Untimed
I ran from Rob's this evening along the Oxford Road and down the Thames to 'the bench' and back (5 Miles approx), in my Nike Free 5.0's. My shins were a little sore, and my toe was still a little bit raw, but apart from that I felt great. No pain in the calves at all, so they're certainly getting stronger. Show/Hide this post [+/-]4 Miles Easy, Untimed
I ran a solo run this afternoon in my Nike Zoom Vapour's after gauzing my toe up to cushion the flesh somewhat. I ran to and around Prospect Park. The shoes felt rather stiff, and the upper impinged on my raw toe inducing significant levels of pain. I'm going to have to figure out how to pad it out a bit better I'm to do any decent mileage on it. Show/Hide this post [+/-]Tuesday, August 02, 2005
On this day:
Speedwork - 6 x 800m (6 Miles Total)
MY journey to Down Grange was rewarded by a gruelling, and somewhat eventfull, speedwork session. The details lurk below:1.5 Mile Warmup in newer NB 832's
6 x 800m, 5 minutes recovery - first 4 in Nike Zoom Eldoret II's, last 2 in Nike Mayflys
2:24, 2:24, 2:23, 2:24, 2:25, 2:27
1.5 Mile Cooldown in newer NB 832's
6 Miles Total
6 x 800m, 5 minutes recovery - first 4 in Nike Zoom Eldoret II's, last 2 in Nike Mayflys
2:24, 2:24, 2:23, 2:24, 2:25, 2:27
1.5 Mile Cooldown in newer NB 832's
6 Miles Total
Why did I change into my Mayflys for the last two repetitions? Why did I suddenly drop pace over the same segments? Well I changed into my Mayflys (which, by the way, I've just noticed are too long) as I felt I was developing a blister on my right-most toe. Over the last 2 rep's the pain was significant enough to slow me somewhat. Only after removing my shoes after the session did I realize I had done significant damage. My sock was bloodied, due to the fact that I had ripped all the skin off my right little toe, no mere blister. After dressing the wound I proceeded to cooldown, in some pain. Hopefully I'll be able to dress it sp I can train whilst it heals up. Show/Hide this post [+/-]
Monday, August 01, 2005
On this day:
4 Miles Easy, Untimed
I ran with Rob for one lap of the Prospect Park loop in my NB RC150's. My left shin has recovered from the morning run, and I felt relatively dynamic. It's the first time I've trained in footwear quite so minimal for an easy run, and I can see the appeal! You can definitely feel what's going on in the foot strike cycle, and the lack of heel raise makes running with a forefoot strike feel very natural. Rob commented on 'the lack of noise' compared to the last time I ran with him (about 2 weeks ago). Based on how I feel right now I should be well recovered for tomorrows speedwork. Show/Hide this post [+/-]5.25 Miles, untimed
THE Old Man and I ran around the Canal loop at an easy pace. I wore my Nike Free 5.0's for the run, which on the whole was pretty uneventful. My left shin started to ache, a bit like my old compartment syndrome pain, but not quite as severe. I will have to be careful not to wear the Nike Free's to frequently in the near future. I'll also delay my afternoon run to the evening and I'll stretch out the lower limb muscle groups, both shins & calves. Show/Hide this post [+/-]Search the Blog
About The Author
-
- Name:Craig Taylor
- Location:Reading, Berkshire, United Kingdom
Craig Taylor, a man, a legend, an institution... Maybe I wont go that route... Craig Taylor, a British, Berkshire born graduate, seeking to improve his running performance, without crippling himself in the process.
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Personal Bests
- 3k Track- 9:33.94
- 5k Road- 17:00
- 5k Track- 16:25
- 5 Mile Track- 26:51.5+
- 10k Road- 34:12
- 10k Track- 33:25
- 10 Mile Road- 56:43
- Half Marathon- 1:13:48
- Marathon- 3:04:00
Previous Posts
- 73 minutes easy, 10 Miles approx
- 36 minutes steady, 5.25 Miles approx
- 6 x 5 minutes, 7 miles
- 6 Miles Easy, untimed
- 25 minutes threshold, 8 Miles total approx
- 58 minutes Steady, 8 Miles Approx
- 10 x 2:00 efforts, Down Grange, 5 Miles Approx
- 3 Miles Recovery, untimed
- 7.25 Miles Easy, untimed
- 1:55 Easy, 16 Miles approx
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Time travel...impressive.
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