Monday, May 30, 2005
Monday 30th Mays run (5.5 miles)
58 miles this week, a little less than I was hoping for, but it did include a day off. If I can consistantly stay around this mark I will be happy.
Today we ran the five and a half route un-timed didn't we Craig? (31:05 ish)
"Fear leads to anger, anger leads to hate, hate leads to the dark side"-Jedi Master Yoda
Today we ran the five and a half route un-timed didn't we Craig? (31:05 ish)
"Fear leads to anger, anger leads to hate, hate leads to the dark side"-Jedi Master Yoda
Sunday, May 29, 2005
Sunday 29th Mays run AM: (7 miles) PM (7miles)
AM:Ran from home to work with Craig, just over 7 miles (48:59)
good run but hard work because it was a case of wake up, drink,changed,run.
Thigh is a bit sore again, I've been looking back over the blog to see what I've done during the last two weeks that has stopped me having problems with it. Nothing obvious; exept perhaps a few hill sessions! I have noticed my Left leg rotates Internaly, which would explain why I have had problems with my glutes. It may be a case of strengthening the area enough to resist any exesive rotation, Single leg squats while keeping leg inline and hip rotation exercises such as basic mobility stuff. Any other suggestions??
PM:Same run as this morning but backwards (42:03), I hammered it, so I kinda hope it's just over 7
"It's the road signs, beware the lions"-Kiplagat, explaining why Kenyan runners are so fast.
good run but hard work because it was a case of wake up, drink,changed,run.
Thigh is a bit sore again, I've been looking back over the blog to see what I've done during the last two weeks that has stopped me having problems with it. Nothing obvious; exept perhaps a few hill sessions! I have noticed my Left leg rotates Internaly, which would explain why I have had problems with my glutes. It may be a case of strengthening the area enough to resist any exesive rotation, Single leg squats while keeping leg inline and hip rotation exercises such as basic mobility stuff. Any other suggestions??
PM:Same run as this morning but backwards (42:03), I hammered it, so I kinda hope it's just over 7
"It's the road signs, beware the lions"-Kiplagat, explaining why Kenyan runners are so fast.
Saturday, May 28, 2005
Weight training programme
I think it's about time I structured my weight training a bit more than it is.
Monday, Sit ups- 3 x 1min 30 second recovery
Tuesday, Press ups 3 x 1min 30 second recovery
Wednesday, Single-leg half squats 3 x 1min (30 sec)
Thursday, Chin ups 3 x 1min (30 sec)
Friday, As Monday
Saturday, As Tuesday
Sunday, As Wednesday
Any comments would be appreciated.
"For fu**s sake, slow down, this is not seven minuet miles"-Robert Prady during most runs (even warm ups) with Nigel and Craig
note to self: 3x1min press ups hurts, alot
Monday, Sit ups- 3 x 1min 30 second recovery
Tuesday, Press ups 3 x 1min 30 second recovery
Wednesday, Single-leg half squats 3 x 1min (30 sec)
Thursday, Chin ups 3 x 1min (30 sec)
Friday, As Monday
Saturday, As Tuesday
Sunday, As Wednesday
Any comments would be appreciated.
"For fu**s sake, slow down, this is not seven minuet miles"-Robert Prady during most runs (even warm ups) with Nigel and Craig
note to self: 3x1min press ups hurts, alot
Saturday 28th Mays run (am) 2k (pm) 5km
Jogged 2,000m on treadmill at 9kph (building up to 10.5) grad 1% to test out Nike Frees. Very good. Not going to run tonight, my legs need a day off. Hip is a little sore, two runs tommorow if i extend the run home to 9-10 should give me a resonably high milage week(about 60).PM: ran anouther 5k at 10-10.5kph because I was bored more than anything else. (this won't count toward weekly milage)
Friday, May 27, 2005
Friday 27th Mays run (5.5 miles)
Ran the same route as Monday but backwards and un-timed. Good run, nice and slow but very hot.
Weights- Dumbell chest press 1x10 @32kg
1x10 @36kg
1x10 @40kg
-3x10 Shoulder press @30kg
-3x10 Seated row @35kg
Weights- Dumbell chest press 1x10 @32kg
1x10 @36kg
1x10 @40kg
-3x10 Shoulder press @30kg
-3x10 Seated row @35kg
Thursday, May 26, 2005
Thursday 26th Mays run (12.5miles)
1hr15min in total including 11min hard around Dinton Pastures(?) ran with Mr.T as part of his Tempo run (he did 20 min). Good run, legs not to tired. By my reckoning I did 5 laps at about 2.5 miles a lap I'm going to call it 12.5 miles.
Tommorows plan is the same route as yesterday but WE WONT RUN FAST OR WEAR WATCHES!!!!!!
"Tears shed for the self are a sign of weakness, but tears shed for others are a sign of strength".-Biily Graham, American evangelist
Tommorows plan is the same route as yesterday but WE WONT RUN FAST OR WEAR WATCHES!!!!!!
"Tears shed for the self are a sign of weakness, but tears shed for others are a sign of strength".-Biily Graham, American evangelist
Wednesday, May 25, 2005
Wednesday 25th Mays run (5.5 miles)
36:03 same run as Monday plus another 2 minutes up the road, steady pace ran with Craig.
tomorrow I'm down for an hour and half I think, going to run to Craigs do the run with him (20 min at tempo pace, plus a warm up and down of about 20min I guess)That should give me an hour plus, if I run home.
"Few people have the natural strength to honour a freinds sucess without envy."-Aeschylus, ancient Greek playwright
tomorrow I'm down for an hour and half I think, going to run to Craigs do the run with him (20 min at tempo pace, plus a warm up and down of about 20min I guess)That should give me an hour plus, if I run home.
"Few people have the natural strength to honour a freinds sucess without envy."-Aeschylus, ancient Greek playwright
Tuesday, May 24, 2005
Tuesday 24th Mays run (10 miles)
1:05:55 around the park area slower than yesterday, but still 6:45 I think. Wet and wind didn't help. 10miles
"Most men take the strait and narrow, a few take a road less traveled. I cut through the woods"-unknown
"Most men take the strait and narrow, a few take a road less traveled. I cut through the woods"-unknown
Monday, May 23, 2005
Monday 23rd Mays run (9.5miles)
Ran a loop around the tow path with Craig, Just short of 33min which considering the effort (steady) is only just short of my best around the loop. Carried on around the park(about 4) total 57:32 about 9.5 miles I guess, good run very pleased.
Sunday, May 22, 2005
Gorilla Grove
Just spoken to/e-mailed Nigel. He is doing the Notts Marathon, he seems keen to share training schedules, that's a good thing cause it will get us both thro the long miles necessary for world class times, provided we don't run to fast to start with. CONVERSATION PACE on the long runs please (I still think that's still sub 7s). I no you will read this,so it saves me an e-mail.Are you up for it still MR.T?
By the way Nigel, Does Paula Radcliffe run home pissed? re Text message or did you imagine that?
By the way Nigel, Does Paula Radcliffe run home pissed? re Text message or did you imagine that?
Sunday 22nd Mays run (9 miles)
Ran 1 hour today steady.
Its creeping up on me...Nottingham its only 16 weeks away today,Hence a revised schedule for this week. Time to start again I think.
"Strength is somthing that comes from the fear of being beaten"-Lance Armstrong, Cyclist, Cancer survivor and five-time winner of the Tour de France.
Its creeping up on me...Nottingham its only 16 weeks away today,Hence a revised schedule for this week. Time to start again I think.
"Strength is somthing that comes from the fear of being beaten"-Lance Armstrong, Cyclist, Cancer survivor and five-time winner of the Tour de France.
Saturday, May 21, 2005
Schedule for next week.
Monday: Run to Craigs(22minish) 35 min with Mr.T, run home
Tuesday:1 hour - 75min steady
Wednesday:30min - 45 min steady hilly route (Bracknell Forest?)
Thursday:as Tuesday
Friday:30min - 1hr easy
Saturday:30min - 45min hilly route
Sunday:1.5 - 2 hours (Newbury-Reading?)
The observant amongst you may notice that last weeks schedule was not followed very closely...You know what they say about the best laid plans.
"Our strength is composed of the weakness we're damned if we're going to show"-Mark Twain
Tuesday:1 hour - 75min steady
Wednesday:30min - 45 min steady hilly route (Bracknell Forest?)
Thursday:as Tuesday
Friday:30min - 1hr easy
Saturday:30min - 45min hilly route
Sunday:1.5 - 2 hours (Newbury-Reading?)
The observant amongst you may notice that last weeks schedule was not followed very closely...You know what they say about the best laid plans.
"Our strength is composed of the weakness we're damned if we're going to show"-Mark Twain
Thursday,Friday Saturdays runs
Thursday:4 mile warm up 10x1min uphill (same hill as last week) 4 mile cool down.
It was as hard as last week but I got about 8 meters short of our reps last week. This leads to the conclusion that the more reps we did the longer we ran ie.63-64 seconds. I'm going to keep this session in weekly from now on( or at least some form of hill training), building up to 20x1min then extending the reps by 10 seconds or so. You two up for it?? You know who you are!!!
Friday: No run because I was knackered (to much Bud ice me thinks) glad I got that phone call from Nigel.
Saturday: 1hr hard around Prospect park
Sunday:1hr steady (I've not done this yet... But I will)
It was as hard as last week but I got about 8 meters short of our reps last week. This leads to the conclusion that the more reps we did the longer we ran ie.63-64 seconds. I'm going to keep this session in weekly from now on( or at least some form of hill training), building up to 20x1min then extending the reps by 10 seconds or so. You two up for it?? You know who you are!!!
Friday: No run because I was knackered (to much Bud ice me thinks) glad I got that phone call from Nigel.
Saturday: 1hr hard around Prospect park
Sunday:1hr steady (I've not done this yet... But I will)
Wednesday, May 18, 2005
Wednesday 18th Mays run (5.5miles)
35 min easy, I did run because I was bored. Lungs feel much better, Think I coughed it up (nice).
I'm going to try to get two runs in tomorrow, depending on how the first one goes.
"If I'am hurting I know the others must be hurting more, so I run faster"
-Emile Zatopeck Olympic Gold at 5000m, 10,000m and Marathon
I'm going to try to get two runs in tomorrow, depending on how the first one goes.
"If I'am hurting I know the others must be hurting more, so I run faster"
-Emile Zatopeck Olympic Gold at 5000m, 10,000m and Marathon
Tuesday, May 17, 2005
Tuesday 17th May
No run mild bronchitis, no treatment thou (its Viral) lots of fluid and steam!
I will probably run Wednesday or Thursday.
Good run yesterday my leg feels 100% (stopped stretching) and I've got a suntan.
Should be able to get a reasonable mileage in this week. 15 yesterday, Thursday and Friday I can run twice. And to and from work on Saturday and Sunday (7 miles each way)
The week should look something like this:
Monday 15-16 miles easy
Tuesday OFF
Wednesday 35 min easy (5 miles)
ThursdayAM: 5 miles easy
PM: Track session 6*1k @5k pace
Friday AM: 5 miles easy
PM: 6 milesSteady run
Saturday AM 7miles to work easy
PM 7miles home steady
Sunday As Saturday
Total miles: aprox 70
Monday, May 16, 2005
The Weekend and Monday
Hello all.
My county champs run on Saturday was a disaster, because it was on Sunday. So as I was in Brighton I didn't run.
Sat AM: VO2 Max test 70 (good score) about 16 min of running
Chest press 3x10 40kg, 36kg 32kg
Upright row 3x10 50kg
Chinups 13
Pyramid (Shoulder press, Bicep Curl)
PM: 30 min in Brighton Hard run, but good.
Monday AM aprox 15-16 miles 1hr:45min with Craig from Newbury to Reading on the Tow path good run but hard, sore chest on sternum??????????? Chest infection!!!
My county champs run on Saturday was a disaster, because it was on Sunday. So as I was in Brighton I didn't run.
Sat AM: VO2 Max test 70 (good score) about 16 min of running
Chest press 3x10 40kg, 36kg 32kg
Upright row 3x10 50kg
Chinups 13
Pyramid (Shoulder press, Bicep Curl)
PM: 30 min in Brighton Hard run, but good.
Monday AM aprox 15-16 miles 1hr:45min with Craig from Newbury to Reading on the Tow path good run but hard, sore chest on sternum??????????? Chest infection!!!
Thursday, May 12, 2005
Thursday 12th Mays run
Easy run with Craig and Nev again. We ran from there house to and around Prospect park, along Tilehurst road and back to there house. 32:20 roughly 5 miles. Ribs feel much better now. Check out the picture gallery (thanks Craig) in my links section.
"The only tactics I admire are do or die"- Herb Elliott Olympic 1500m winner
"The only tactics I admire are do or die"- Herb Elliott Olympic 1500m winner
Thursday 12th Mays morning entry.
I've definitely got D.O.M.S (delayed onset muscle soreness) as Craig calls it. Ribs feel ok this morning, but they did yesterday until I started running. Still; even feeling slow yesterday the pace wasn't too bad, only about 1min slower over 4.5 miles than a steady run. Im going to do a steady run today (ribs permitting). 16:30 should be a reasonable target for Saturdays run. Or I may try to hang on to Mr.T for as long as possible (Craig, please wipe this from your memory if you are reading)
Buy the way Craig, do BLOGGER pay you commission?
Just seen the news, 100c this summer, Shit, and I thought an ice vest was just a gimmick. Do you have Jedi foresight Craig?
"You Always where a weak bastard Clarke"
-Percy Cerrutty to Ron Clarke before the Olympic 10,000m final (Ron didn't win)
Buy the way Craig, do BLOGGER pay you commission?
Just seen the news, 100c this summer, Shit, and I thought an ice vest was just a gimmick. Do you have Jedi foresight Craig?
"You Always where a weak bastard Clarke"
-Percy Cerrutty to Ron Clarke before the Olympic 10,000m final (Ron didn't win)
Wednesday, May 11, 2005
Wednesday 11th Mays Run
Can't go to the track tonight (I'm not allowed)
So I am going to run along the river as it's such a nice day. 30 min because my ribs feel like they are being stamped on!!!!!!!!!!!! Ran in Nike PERSUES (I'm being Craigesqu(?) in detail now)
So I am going to run along the river as it's such a nice day. 30 min because my ribs feel like they are being stamped on!!!!!!!!!!!! Ran in Nike PERSUES (I'm being Craigesqu(?) in detail now)
Tuesday, May 10, 2005
Tuesday 10th Mays not to difficult run!
Ran with Mr.t And Nigel 'GORILLA' Grove from the Gym. - don't ask about the gorilla reference, because you might be sick if you knew
15 min warm up
6x1min hill
6x30sec hill
6x15sec hill
Walk/jog down recovery. No rest between sets.
15 min warm down
Ran in My NIKE SKYLONS
Gym Session
3x10 Bench press 36kg dumbbell (Six months ago I was on 24kg)
3x10 seated row 50kg
44 press ups in 1min
48 sit ups in 1min
Bloody hard session. Hope Mr Dodwell can train with us soon; I think he will be a assest to our little stable!!
That is if we don't kill each other first (this is not a joke, I think we may actually kill each other)
Not sure that Mr.T is convinced about the upper body strength that's needed, but I've noticed I'm considerably stronger toward the end of races, and I've put on 1-2LB in weight at the most. So im sold.
"Top results are reached only through pain, but eventually you will like this pain. You'll find the more difficulties you have on the way, the more you will enjoy success."
-Juha "the cruel" Vaatainen Finnish 5,000m Runner
15 min warm up
6x1min hill
6x30sec hill
6x15sec hill
Walk/jog down recovery. No rest between sets.
15 min warm down
Ran in My NIKE SKYLONS
Gym Session
3x10 Bench press 36kg dumbbell (Six months ago I was on 24kg)
3x10 seated row 50kg
44 press ups in 1min
48 sit ups in 1min
Bloody hard session. Hope Mr Dodwell can train with us soon; I think he will be a assest to our little stable!!
That is if we don't kill each other first (this is not a joke, I think we may actually kill each other)
Not sure that Mr.T is convinced about the upper body strength that's needed, but I've noticed I'm considerably stronger toward the end of races, and I've put on 1-2LB in weight at the most. So im sold.
"Top results are reached only through pain, but eventually you will like this pain. You'll find the more difficulties you have on the way, the more you will enjoy success."
-Juha "the cruel" Vaatainen Finnish 5,000m Runner
Monday, May 09, 2005
Change of heart
I've just looked at "pace predictor" charts. My race yesterday looks pretty poor in comparison to both my 10 miler and my Reading half marathon. But I looked at previous years results and my time over the last 3 years(at least) would have put me much higher up the field. Tough course, Windy Day??
Who knows, still felt hard so I must be due a reasonable training effect from it. Roll on Saturday!!!!!!!!!!!!!!!!
Who knows, still felt hard so I must be due a reasonable training effect from it. Roll on Saturday!!!!!!!!!!!!!!!!
The Weekend 7th 8th May
Didn't run on Friday or Saturday bad Guts!
Reasonable race on Sunday, Marlow 5 in 28:27 for 14th (I think) twisty, windy but flat course. I ran well, exept from miles 3.5 to 4 where I had to slow a bit to prevent stitch. Still overall I'm quite pleased. Craig ran well in just under 28min I think, for tenth place? I raced in the New Balance ??? Very good shoes, took less out of my Achilles than my chunkier Ekiedens.
Ran with Craig and Nev tonight along the tow path. 57:53 steady run about 9 miles.Ran in the NIKE SKYLONS
Reasonable race on Sunday, Marlow 5 in 28:27 for 14th (I think) twisty, windy but flat course. I ran well, exept from miles 3.5 to 4 where I had to slow a bit to prevent stitch. Still overall I'm quite pleased. Craig ran well in just under 28min I think, for tenth place? I raced in the New Balance ??? Very good shoes, took less out of my Achilles than my chunkier Ekiedens.
Ran with Craig and Nev tonight along the tow path. 57:53 steady run about 9 miles.Ran in the NIKE SKYLONS
Friday, May 06, 2005
Friday 6th Mays Run
No run but legs feel much better. I think Craigs caught the same injury from me!!
Thursday, May 05, 2005
Thursdays 5th Mays Run (9.5 miles)
Ran from work, my leg feels much better. I did just under the hour down to Shiplake and back at a steady pace about 8.5 I guess. Not looking forward to Sundays Marlow 5 I feel sluggish today 'no change of pace'??????
Well done to Mr.T 33:24 10k on the track. Looks like i'll be having to try my hardest to not be lapped at the county champs 5k doesn't it?
On a less pesamistic note. I've done a fair few miles recently (if a little slow). Some fast track work will do me the world of good and should put some bounce back in my legs.
Well done to Mr.T 33:24 10k on the track. Looks like i'll be having to try my hardest to not be lapped at the county champs 5k doesn't it?
On a less pesamistic note. I've done a fair few miles recently (if a little slow). Some fast track work will do me the world of good and should put some bounce back in my legs.
Wednesday, May 04, 2005
Wednesday 4th Mays Run (12 miles)
Very early AM: Gym session Chest press 2x10 35kg (Dumbell)
Pectoral Flyers 1x10 15kg
Hip Flexor 12.5kg x 30 (each leg)
Calf raises, Lunges, Half Squats, Shoulder press, Lat pull down.
7PM Easy run with Falmouth road runners, hilly route (sorry, illy) about 1hr20 .We ran out to Meanporth and up to Budock, back through the woods, past the Causeway, up Theadon road and along to the club house.Ran in my reeboks lite (?)
Pectoral Flyers 1x10 15kg
Hip Flexor 12.5kg x 30 (each leg)
Calf raises, Lunges, Half Squats, Shoulder press, Lat pull down.
7PM Easy run with Falmouth road runners, hilly route (sorry, illy) about 1hr20 .We ran out to Meanporth and up to Budock, back through the woods, past the Causeway, up Theadon road and along to the club house.Ran in my reeboks lite (?)
Tuesday, May 03, 2005
Tuesdays run and the rest of the week i've missed
Sorry i've been blogless,
Shit run on Sunday,I pulled out at 6.5(ish) because my leg was sore again.
I did however run on Monday 55min with Ben along the tin mines, and today we did the old Meanporth route (6ish) .Probably going to take a look at my training and try to re-focus on shorter stuff. Strange you may say, but I've been been chatting to my old coach and the general concensus is that I should work to my advantages. In this case above average speed and strength, he feels 800/1500 training for 6-9 months could take large quantities of time off my races over the longer stuff. Becides I do enjoy the faster stuff. He's done me a basic schedule:
Monday Easy run 40-45min
Tuesday Track session 800/1500
Wednesday Steady run 1hr
Thursday Track session (as tuesday)
Friday V.easy run 30-35min
Saturday Track session 3000/5000 or hills
Sunday Long run up to 1hr 30
Tuesday PM: 1 mile warm up 8x400m (2min recovery) 75,71,71,70,73,69,69,66 Strong wind in back strait. Its very strange being at CAC (Cornwall athletics club) again, feels kinda small!!!!!
feels like I could have run the same speed with half the recovery, but no faster with twice the recovery! Spoke to Dave Buzza tonight, he pulled out of London because he didn't want to struggle round in 2:25!!!!!!!
Shit run on Sunday,I pulled out at 6.5(ish) because my leg was sore again.
I did however run on Monday 55min with Ben along the tin mines, and today we did the old Meanporth route (6ish) .Probably going to take a look at my training and try to re-focus on shorter stuff. Strange you may say, but I've been been chatting to my old coach and the general concensus is that I should work to my advantages. In this case above average speed and strength, he feels 800/1500 training for 6-9 months could take large quantities of time off my races over the longer stuff. Becides I do enjoy the faster stuff. He's done me a basic schedule:
Monday Easy run 40-45min
Tuesday Track session 800/1500
Wednesday Steady run 1hr
Thursday Track session (as tuesday)
Friday V.easy run 30-35min
Saturday Track session 3000/5000 or hills
Sunday Long run up to 1hr 30
Tuesday PM: 1 mile warm up 8x400m (2min recovery) 75,71,71,70,73,69,69,66 Strong wind in back strait. Its very strange being at CAC (Cornwall athletics club) again, feels kinda small!!!!!
feels like I could have run the same speed with half the recovery, but no faster with twice the recovery! Spoke to Dave Buzza tonight, he pulled out of London because he didn't want to struggle round in 2:25!!!!!!!
Monday, May 02, 2005
bugger
