Garmin Connect - Activity Details for Patapsco Trail
I might get the opportunity in a couple of weeks to run one of my favourite routes; Patapsco State Park. A really interesting set of single-track routes that you can make up as you to suit your mood. The route above was my standard Sunday morning adventure.
Tuesday 23 February 2010
Good news / bad news
Garmin Connect - Activity Details for Cleeve Loop
Following a good couple of weeks focusing on a bit of speed, I thought I'd give my benchmark route a blast on Sunday. My fastest time for this run ever is 27:40 which, for a 4.33 mile loop, is 6.25 sec / mile. I ran that in 2008 just prior to the Bourton 10k so I reckoned it would give me a good idea of my form. Well it went quite well. It didn't feel particularly fast and it was a bit windy in places but I stopped the watch at 27:40, 6.25 sec/mile! Couldn't believe that, spot on to the second. Really quite pleased with that result given 2008 I was running really well.
The bad news is I awoke on Monday with a very sore right calf; an injury that has sidelined me for several months over the last couple of years. I've been giving it the normal care and attention and it might not be quite as bad as I thought on Monday. I'll go for a gentle plod Thursday to see if it's ok and was a reaction to a bit of forefoot striking during the speed session (forefoot landing always makes my calves sore). I'd say I'm 50:50 for Bourton on Sunday. Poop.
Following a good couple of weeks focusing on a bit of speed, I thought I'd give my benchmark route a blast on Sunday. My fastest time for this run ever is 27:40 which, for a 4.33 mile loop, is 6.25 sec / mile. I ran that in 2008 just prior to the Bourton 10k so I reckoned it would give me a good idea of my form. Well it went quite well. It didn't feel particularly fast and it was a bit windy in places but I stopped the watch at 27:40, 6.25 sec/mile! Couldn't believe that, spot on to the second. Really quite pleased with that result given 2008 I was running really well.
The bad news is I awoke on Monday with a very sore right calf; an injury that has sidelined me for several months over the last couple of years. I've been giving it the normal care and attention and it might not be quite as bad as I thought on Monday. I'll go for a gentle plod Thursday to see if it's ok and was a reaction to a bit of forefoot striking during the speed session (forefoot landing always makes my calves sore). I'd say I'm 50:50 for Bourton on Sunday. Poop.
Friday 19 February 2010
Hard Work
Garmin Connect - Activity Details for Goth Loop
The overall time was ok, but it seemed harder than it should have been. Heavy legs today, possibly a reaction to Tuesday's speed session. It was also warmer than I expected despite the overnight dusting of slush. Still, not too shabby and a sub 7min/mile pace so mustn't grumble.
The only significant point about the run was a cyclist frightening the bejebus out of me as he stealthily approached from behind and then shouted 'must be keeping you warm' as he leveled with me. "You idiot, don't creep up on people' is something I didn't say. Cyclists!! Speed run on Sunday, and then the countdown to Bourton.
The overall time was ok, but it seemed harder than it should have been. Heavy legs today, possibly a reaction to Tuesday's speed session. It was also warmer than I expected despite the overnight dusting of slush. Still, not too shabby and a sub 7min/mile pace so mustn't grumble.
The only significant point about the run was a cyclist frightening the bejebus out of me as he stealthily approached from behind and then shouted 'must be keeping you warm' as he leveled with me. "You idiot, don't creep up on people' is something I didn't say. Cyclists!! Speed run on Sunday, and then the countdown to Bourton.
Thursday 18 February 2010
Cleeve Loop
Garmin Connect - Activity Details for Cleeve Loop
This is my local, short speedy route. All time world record, owned by me of course, stands at 27:40 so this attempt was the 5th fastest I've run it, out of about 50 attempts. It's a good measure of my form, at least an indicator of being able to run a tempo. With the Bourton 10k in a week or so, I'll probably have another try or two at this route. Ideally, I'd like to get down to 27:30 but I'm way off that at the moment.
The next week will be a mixture of short but quick sessions, and perhaps a longer (7 mile) run tomorrow and again mid-week next week.
Did a 30/60/90 sec sprint session on Tuesday with the Harriers; that's a hard routine!
This is my local, short speedy route. All time world record, owned by me of course, stands at 27:40 so this attempt was the 5th fastest I've run it, out of about 50 attempts. It's a good measure of my form, at least an indicator of being able to run a tempo. With the Bourton 10k in a week or so, I'll probably have another try or two at this route. Ideally, I'd like to get down to 27:30 but I'm way off that at the moment.
The next week will be a mixture of short but quick sessions, and perhaps a longer (7 mile) run tomorrow and again mid-week next week.
Did a 30/60/90 sec sprint session on Tuesday with the Harriers; that's a hard routine!
Friday 12 February 2010
Lunchtime trot
Garmin Connect - Activity Details for Boddington9
Ventured out for a 9 miler today with the goal of hitting a nice, steady 7min/mile. Got back to work with an average pace of 7min/mile ;) I've only done this run 3 times and took 2ish minutes of the previous time which, given I've had a few hard miles this week, was a pleasing result.
Got hailed on though, not so nice.
25 miles for the week so far, will notch up the 30 with a speedy session on Sunday, hopefully.
Ventured out for a 9 miler today with the goal of hitting a nice, steady 7min/mile. Got back to work with an average pace of 7min/mile ;) I've only done this run 3 times and took 2ish minutes of the previous time which, given I've had a few hard miles this week, was a pleasing result.
Got hailed on though, not so nice.
25 miles for the week so far, will notch up the 30 with a speedy session on Sunday, hopefully.
May Hill Massacre
Garmin Connect - Activity Details for May Hill Massacre
Hopefully the above link will work ok! Worth checking out the 'elevation' tab at the bottom which tells part, but not all of the story. The rest of the story is the mud, and the extent of it! Not too bad going up the Hill and back down, but once down in the woods it was thick, shin-deep sucking mud. Really slippery and energy sapping but all part of the Massacre experience. Mile splits ranged from 9 min/mile to 5.45 min/mile!
Result was ok, only a few seconds slower than last year but I dropped from 17th to 27th. Good run though
Rob
Thursday 4 February 2010
Back on it
After almost a year of various injuries (both running related and other), illness and more injuries, I'm now getting back into training. A few races coming up starting with:
7 Feb - May Hill Massacre
28 Feb - Bourton 10k
28 Mar - Forest of Dean 1/2 Marathon
No real targets for the races, and clearly no PBs on offer just yet. Hopefully, given an injury-free spring, I can get back to some kind of form. My last race, Cheltenham 10k in September, was used as a recovery run and I managed a lowly 40:42, far too slow. But I have some longer term targets to aim for, just need to keep the injury demons at bay.
7 Feb - May Hill Massacre
28 Feb - Bourton 10k
28 Mar - Forest of Dean 1/2 Marathon
No real targets for the races, and clearly no PBs on offer just yet. Hopefully, given an injury-free spring, I can get back to some kind of form. My last race, Cheltenham 10k in September, was used as a recovery run and I managed a lowly 40:42, far too slow. But I have some longer term targets to aim for, just need to keep the injury demons at bay.
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