Run before it got dark - trail track & gravel paths.
4.75 miles, felt the bonk coming after 1.75 miles, cut short but maintained a steady pace throughout.
http://connect.garmin.com/activity/226543910
Monday, 24 September 2012
Day 193 23/9/12
Road run, 11 miles, really comfy pace, wet & rainy, moving pace 8.30min/mile.
Good weekend - around 26miles of running.
Good weekend - around 26miles of running.
Day 192 22/9/12
Still at it
Garmin broken
15 mile trail run with Calne Running Club - nice and steady with good company.
Garmin broken
15 mile trail run with Calne Running Club - nice and steady with good company.
Thursday, 14 June 2012
Day 92 14/6/12
Hardcore! #smackdown
Went out in the wind and rain, straight up the steep side of the white horse and hammered back down the muddy/ slippery chalk path. Felt good and pretty strong throughout.
Trail, 2.72miles
23:50mins, 8:45min/mile
Went out in the wind and rain, straight up the steep side of the white horse and hammered back down the muddy/ slippery chalk path. Felt good and pretty strong throughout.
Trail, 2.72miles
23:50mins, 8:45min/mile
Wednesday, 13 June 2012
Day 91 13/6/12
Really good trail run, new route tried over the Cherhill downs.
Felt a little rough between 1-2miles but ran strong an hard throughout, really pushing at times!
Trail, 5.61miles
50:12mins, 8:57min/mile
Felt a little rough between 1-2miles but ran strong an hard throughout, really pushing at times!
Trail, 5.61miles
50:12mins, 8:57min/mile
Day 90 12/6/12
Ran back from Chippenham having left the family and G at her ballet class. Along the bike trail / old railway line so fairly flat, followed it through Calne, and the loop back through Cherhill.
I had 4ish paced walks but really ran at a strong pace, the last 1.5miles was smacked out at sub 7min/mile :)
Trail/ road, 10miles
1:22:16, 8:14min/mile
First longer run since my drop out on Sunday and felt great!
I had 4ish paced walks but really ran at a strong pace, the last 1.5miles was smacked out at sub 7min/mile :)
Trail/ road, 10miles
1:22:16, 8:14min/mile
First longer run since my drop out on Sunday and felt great!
Day 87 9/6/12
Going for 100 mile week and failed. Bonked and nutrition all wrong on the Friday, head cold for 24hrs after getting home.
Linz collected me from Marlborough.
Trail, 22.5miles
4:24:09, 12:15min/mile
Linz collected me from Marlborough.
Trail, 22.5miles
4:24:09, 12:15min/mile
Wednesday, 30 May 2012
Day 77 30/5/12
Well, Managed to get out a little earlier tonight and delivered my 10 m trail route feeling EPIC after a few tough days since Saturday I once again feel that tonight showed me the confidence that I can recover reasonably quickly and can feel great about my running.
Felt pretty fresh and In control throughout with lots more to give as I arrived home very satisfied with my evenings work! 7 minutes quicker than any time last week on the same route.
This was after around an extra 1.5hours sleep last night - it clearly works…
Highlight of the run… once again got within a couple metres of a badger.
Trail, 9.74miles
1:24:16hrs, 8.39 min/mile pace
Felt pretty fresh and In control throughout with lots more to give as I arrived home very satisfied with my evenings work! 7 minutes quicker than any time last week on the same route.
This was after around an extra 1.5hours sleep last night - it clearly works…
Highlight of the run… once again got within a couple metres of a badger.
Trail, 9.74miles
1:24:16hrs, 8.39 min/mile pace
Tuesday, 29 May 2012
Day 76 29/5/12
It's time to confess..…
Not that I have skipped a run…
Just that I have not been sleeping enough and I am getting tired, preventing me from getting 'up' for long runs this week.
I guess after a 75+mile week I was always going to be fatigued but when I am not sleeping well and getting 6hrs broken sleep its just not good enough! I was dropping off at time watching G's ballet parents evening.
If I want to achieve all that I have set out I must look after myself - this is my pledge.
Not eating my dinner until 9pm is not exactly setting myself up for a good, strong, long run!
Anyway…… generally felt good and the toe niggle is gone as anticipated.
Road, 1.39miles
11:35mins, 8.20min/mile
Hot bath then time for bed.
Not that I have skipped a run…
Just that I have not been sleeping enough and I am getting tired, preventing me from getting 'up' for long runs this week.
I guess after a 75+mile week I was always going to be fatigued but when I am not sleeping well and getting 6hrs broken sleep its just not good enough! I was dropping off at time watching G's ballet parents evening.
If I want to achieve all that I have set out I must look after myself - this is my pledge.
Not eating my dinner until 9pm is not exactly setting myself up for a good, strong, long run!
Anyway…… generally felt good and the toe niggle is gone as anticipated.
Road, 1.39miles
11:35mins, 8.20min/mile
Hot bath then time for bed.
Monday, 28 May 2012
Day 75 28/5/12
Short quick and easy for various reasons - will need to crank up mileage for the rest of the week.
Slight niggle in left toes but I am not unduly concerned about this.
Jog around the village.
Road, 1.39miles
11:55 mins, 8.34min/mile
Slight niggle in left toes but I am not unduly concerned about this.
Jog around the village.
Road, 1.39miles
11:55 mins, 8.34min/mile
Day 74 27/5/12
Legs felt ok today, just fatigued. I spent the day on my feet gardening (except when watching the GP and Tri).
Went out in the evening and legs felt comfortable. I headed up the white horse and took it easy through the village. I felt I ran up the horse at a steady pace but really smashed the downhill. Once back on the road I eased it back and finished comfortably.
Trail/road, 2.7mls
24:33, 9:05 min/mile
Went out in the evening and legs felt comfortable. I headed up the white horse and took it easy through the village. I felt I ran up the horse at a steady pace but really smashed the downhill. Once back on the road I eased it back and finished comfortably.
Trail/road, 2.7mls
24:33, 9:05 min/mile
Sunday, 27 May 2012
Day 73 26/5/12
I had mentally built up to this the last couple of days, and I knew I was going to achieve it. I headed out in a vest top and sun hat as during the day the temperature reached 28degrees. This was intentional as I wanted to try warm weather running in preparation for the South Downs Way 100.
I headed out on the Marlborough Downs 33 mile course which went across the top of the Cherhill white horse so I had a mile of steep up hill to get on the course!
Set off at a nice easy pace and was really enjoying it, took some pictures of the 'valley of the rocks' and also some sheep shearing that was going on in the middle of no-where.
I was slightly ahead of pace when I called my wife to arrive a little earlier for our arranged feed stop, however after this time I took two wrong turns that I had to double back on. After a call from mrs W time was tight due to child pick ups so I had to pick up the pace which was not welcome but needs must, and I arrived at the exact time I initially predicted before I started.
The picture is me eating a sandwich, melon, and taking on an additional 2 litres of liquid.
I cracked on and at around 21miles i had my usual low point but by 24miles I had got back in to the groove. Disaster struck around 29miles when I ran out of liquid. I called Mrs W again and she kindly came to meet me at a road crossing with a final bottle. My total liquid in take was 4.75litres and to be honest I would have drank more of it was available. I even dunked my hat in the canal and used a bottle to get water to cool down my arms etc.
I finished strong and was comfortable at the end. I was pleased to finish but could have gone on. Happy with overall pace which included walking the hills etc.
Cold bath then a hot bath later, then slept in my compression leggings.
Food - Jaffa cakes, blocks, bananas, tuna and sweetcorn sandwich, pretzels, high5 zero tabs, melon
Trail, 34.35
6:23:35, 11:10min/mile
I headed out on the Marlborough Downs 33 mile course which went across the top of the Cherhill white horse so I had a mile of steep up hill to get on the course!
Set off at a nice easy pace and was really enjoying it, took some pictures of the 'valley of the rocks' and also some sheep shearing that was going on in the middle of no-where.
I was slightly ahead of pace when I called my wife to arrive a little earlier for our arranged feed stop, however after this time I took two wrong turns that I had to double back on. After a call from mrs W time was tight due to child pick ups so I had to pick up the pace which was not welcome but needs must, and I arrived at the exact time I initially predicted before I started.
The picture is me eating a sandwich, melon, and taking on an additional 2 litres of liquid.
I cracked on and at around 21miles i had my usual low point but by 24miles I had got back in to the groove. Disaster struck around 29miles when I ran out of liquid. I called Mrs W again and she kindly came to meet me at a road crossing with a final bottle. My total liquid in take was 4.75litres and to be honest I would have drank more of it was available. I even dunked my hat in the canal and used a bottle to get water to cool down my arms etc.
I finished strong and was comfortable at the end. I was pleased to finish but could have gone on. Happy with overall pace which included walking the hills etc.
Cold bath then a hot bath later, then slept in my compression leggings.
Food - Jaffa cakes, blocks, bananas, tuna and sweetcorn sandwich, pretzels, high5 zero tabs, melon
Trail, 34.35
6:23:35, 11:10min/mile
Friday, 25 May 2012
Day 72 25/5/12
Real easy late night recovery run.
Gorged on a Chinese tonight and was so bloated I fell asleep for an hour - slightly took the edge of a lovely treat!
Very comfortable pace around the village, heading out just after 10pm, getting ready for around a 33 mile trail run tomorrow in the heat. My thinking is its good practice in case SDW100 is a hot one!!!???
Road, 1.39m
12:35mins, 9.04 min/mile
Gorged on a Chinese tonight and was so bloated I fell asleep for an hour - slightly took the edge of a lovely treat!
Very comfortable pace around the village, heading out just after 10pm, getting ready for around a 33 mile trail run tomorrow in the heat. My thinking is its good practice in case SDW100 is a hot one!!!???
Road, 1.39m
12:35mins, 9.04 min/mile
Thursday, 24 May 2012
Day 71 24/5/12
Smashing!!!
Stuck with my 10m trail route (just short). Thats 4 days in a row so mileage this week is cranking up after a lean last week.
Pleased to say that all the dead cows have been moved away, whilst I am unsure of the circumstances at least he cared enough to move them quickly.
Felt really good, confident, and strong tonight. It may be due to me eating well and around 1.5hrs pre run. I walked two of the steepest sections for the first time which I am sure contributed to a more sustained confident effort throughout.
Trail, 9.72 miles
1:32:31, 9:31min/mile
Stuck with my 10m trail route (just short). Thats 4 days in a row so mileage this week is cranking up after a lean last week.
Pleased to say that all the dead cows have been moved away, whilst I am unsure of the circumstances at least he cared enough to move them quickly.
Felt really good, confident, and strong tonight. It may be due to me eating well and around 1.5hrs pre run. I walked two of the steepest sections for the first time which I am sure contributed to a more sustained confident effort throughout.
Trail, 9.72 miles
1:32:31, 9:31min/mile
Wednesday, 23 May 2012
Day 70 23/5/12
Same trail route as the last two days, so delivered another 9.7 miles.
The run was so much better than yesterday after I fuelled much closer to my run time. I was confident throughout and maintained a steady pace - very happy to have ran further!!
The run was tinged with sadness as whilst passing a field I saw at least 5 if not 6 dead cows - I presumed this was due to the heat? As I reached the bottom a farmer had not long arrived and was trying to secure the safety and health of another, saying he was aware of the dead ones.
I stopped my GPS whilst talking to the farmer and only realised another 1.5miles down the trail so I have copied the pace and timings from Monday as on feel it was as good if not a little better.
Trail, 9.77miles
1:31:09hrs, 9.20min/mile
The run was so much better than yesterday after I fuelled much closer to my run time. I was confident throughout and maintained a steady pace - very happy to have ran further!!
The run was tinged with sadness as whilst passing a field I saw at least 5 if not 6 dead cows - I presumed this was due to the heat? As I reached the bottom a farmer had not long arrived and was trying to secure the safety and health of another, saying he was aware of the dead ones.
I stopped my GPS whilst talking to the farmer and only realised another 1.5miles down the trail so I have copied the pace and timings from Monday as on feel it was as good if not a little better.
Trail, 9.77miles
1:31:09hrs, 9.20min/mile
Tuesday, 22 May 2012
Day 69 22/5/12
Planned to deliver the same trail route as yesterday. Ate early after work but went out later than planned.
I ended up getting in at 10.20pm - at least I got to test my head torch on the trails, learned a few lessons by doing this, the most important one being that I need to concentrate and slow down.
Felt I was running out of energy around 5 miles, last mile or so I just got comfortable to go further which I was pleased with. Just went out with water again. I have gorged since I have been in which is not good.
Either way, great looped run, increasing mileage.
Trail, 9.73miles
1:35:45, 9:51 min/mile
Saw a badger when I was out, got really close before he spotted me!
I ended up getting in at 10.20pm - at least I got to test my head torch on the trails, learned a few lessons by doing this, the most important one being that I need to concentrate and slow down.
Felt I was running out of energy around 5 miles, last mile or so I just got comfortable to go further which I was pleased with. Just went out with water again. I have gorged since I have been in which is not good.
Either way, great looped run, increasing mileage.
Trail, 9.73miles
1:35:45, 9:51 min/mile
Saw a badger when I was out, got really close before he spotted me!
Monday, 21 May 2012
Day 68 21/5/12
Yay - back at it with a really enjoyable trail run.
Tough first few miles and then consistent and rolling hills after this. The first session of a tough 4 weeks of training.
Just a great route, not one other person seen during the whole route. Really comfortable - just ran with a bottle of water.
Trail, 9.77miles
1:31:09, 9.20 min/mile.
Tough first few miles and then consistent and rolling hills after this. The first session of a tough 4 weeks of training.
Just a great route, not one other person seen during the whole route. Really comfortable - just ran with a bottle of water.
Trail, 9.77miles
1:31:09, 9.20 min/mile.
Day 67 20/5/12
Very long day, got in late, missed brekki in the hotel, had to walk in to York to eat, fresh air and to give myself time before driving home.
Ran later in the day whilst home, just around the village as I was not in the best I shape!!!
Planning 4 big mileage weeks pre taper for #sdw100
Road, 1.38m
11:04, 8.00min/mile
Ran later in the day whilst home, just around the village as I was not in the best I shape!!!
Planning 4 big mileage weeks pre taper for #sdw100
Road, 1.38m
11:04, 8.00min/mile
Day 66 19/5/12
Ok, after he second night on the drink on a stag weekend this was practical and to the point as I was meeting up for drinking an footie.
Gps failed initially pre connection so I think I covered about 2.5miles at a good pace but I have recorded here the actual detail. The real pace was pretty swift and strong.
Road, 2.22m
19:15mins, 8.40min/mile
Gps failed initially pre connection so I think I covered about 2.5miles at a good pace but I have recorded here the actual detail. The real pace was pretty swift and strong.
Road, 2.22m
19:15mins, 8.40min/mile
Day 65 18/5/12
Run out with Ash in York. Out and back as in Unfamiliar territory.
Good pace out an eased it back on the return.
Road. 4.37m
36:22mins, 8.19min/mile
Good pace out an eased it back on the return.
Road. 4.37m
36:22mins, 8.19min/mile
Wednesday, 16 May 2012
Day 64 17/5/12
Again, due to busy day (meeting/travel/family/social) today I had to get out early today.
Again another swift tour of the village - none eventful, felt my Indian swilling around a little!
Road, 1.37 miles
11:10. 8.08min/mile
Again another swift tour of the village - none eventful, felt my Indian swilling around a little!
Road, 1.37 miles
11:10. 8.08min/mile
Day 63 16/5/12
Pushed for time today after a long (ish) day and prep for a 3-day 'stag' event!
Treated myself to an Indian but managed to squeeze in a full lap of the village, again the pace was really good - i am feeling fresh and ready totals on a few weeks of substantial mileage before the SDW100!
Road, 1.43miles
10:33, 7.22min/mile
Treated myself to an Indian but managed to squeeze in a full lap of the village, again the pace was really good - i am feeling fresh and ready totals on a few weeks of substantial mileage before the SDW100!
Road, 1.43miles
10:33, 7.22min/mile
Tuesday, 15 May 2012
Day 62 15/5/12
Due to time pressures today (last night) linked to Linz being unwell and evening activities for G, I only got chance to head out late. 21:55hrs
I made it count and really pushed a lap around the village. I obviously eased the pace up at the beginning and had to slow due to two late dog walkers who took me by surprise but the pace was kept high overall.
I am pretty sure that this was my PB for this little route!
Road, 1.17m
8:51, 7:35min/mile
I made it count and really pushed a lap around the village. I obviously eased the pace up at the beginning and had to slow due to two late dog walkers who took me by surprise but the pace was kept high overall.
I am pretty sure that this was my PB for this little route!
Road, 1.17m
8:51, 7:35min/mile
Monday, 14 May 2012
Day 61 14/5/12
None eventful, nice an easy recovery run that turned into a good paced spin around the village.
Felt great and the only thing really hurting is my sun burn from my vest top! I WILL crank up the miles again toward the weekend bit I am concerned about mid term fatigue, however I think I am fine, no muscle soreness which is a hugh difference to 7days ago.
Road, 1.17m
9:09mins, 7:50min/mile
Felt great and the only thing really hurting is my sun burn from my vest top! I WILL crank up the miles again toward the weekend bit I am concerned about mid term fatigue, however I think I am fine, no muscle soreness which is a hugh difference to 7days ago.
Road, 1.17m
9:09mins, 7:50min/mile
Sunday, 13 May 2012
Day 60 13/5/12
An uneventful recovery run.
Legs have felt pretty good all day after a lazy start. Much better than after the race last Sunday!
I neglected to recall I needed to run until I had drank to bottles of beer ( only small ones!) but my legs felt comfortable around the village.
Road, 1.17miles
10:45mins, 9:12min/mile
:)
Legs have felt pretty good all day after a lazy start. Much better than after the race last Sunday!
I neglected to recall I needed to run until I had drank to bottles of beer ( only small ones!) but my legs felt comfortable around the village.
Road, 1.17miles
10:45mins, 9:12min/mile
:)
Day 59 12/5/12 Marlborough Downs Challenge
Well 33 Trail miles have never been such fun!!
After registering and chilling pre start, the sun was shining and I was really looking forward to the event.
I set off nice and easy which was helped with a steep walkable hill with half a mile!! I slipped over after about 4 miles in some woods but no issues.
Again I met some lovely people, I decided not to listen to music so I was able to chat and listen which I really enjoyed.
Key directions were available via some small signs (thank god) and I managed to run with/around two experienced veterans of the event. Conditions were generally good with some sections that were exceptionally muddy.
Around miles 14-16 it felt a bit of a slog but I maintained a reasonable rhythm and pace, and walked some of the steep hills. After going over the top of the Cherhill White horse I just got in to a groove an was able to maintain a consistent pace for the remainder of the event.
I ran the last 10 miles with a lady who was experienced in Ultra's and I was able to learn from! I had ran some previous miles with her but we had paced differently to that point.
Food wise - gels and blocks, high 5 zero tablets, and I picket up two Jaffa cakes at around 4 aid stations. They were great!
At the finish I was happy, comfortable, and could have carried on. This was a real confidence boost, after a few days of recovery runs I am looking forward to cranking up the mileage again!
Trail, 32.5 miles
5:47:19, 10.41min/mile
After registering and chilling pre start, the sun was shining and I was really looking forward to the event.
I set off nice and easy which was helped with a steep walkable hill with half a mile!! I slipped over after about 4 miles in some woods but no issues.
Again I met some lovely people, I decided not to listen to music so I was able to chat and listen which I really enjoyed.
Key directions were available via some small signs (thank god) and I managed to run with/around two experienced veterans of the event. Conditions were generally good with some sections that were exceptionally muddy.
Around miles 14-16 it felt a bit of a slog but I maintained a reasonable rhythm and pace, and walked some of the steep hills. After going over the top of the Cherhill White horse I just got in to a groove an was able to maintain a consistent pace for the remainder of the event.
I ran the last 10 miles with a lady who was experienced in Ultra's and I was able to learn from! I had ran some previous miles with her but we had paced differently to that point.
Food wise - gels and blocks, high 5 zero tablets, and I picket up two Jaffa cakes at around 4 aid stations. They were great!
At the finish I was happy, comfortable, and could have carried on. This was a real confidence boost, after a few days of recovery runs I am looking forward to cranking up the mileage again!
Trail, 32.5 miles
5:47:19, 10.41min/mile
Friday, 11 May 2012
Day 58 11/5/12
Ok, all prepped and ready to go in the morning - registration 0730-0830, off at 9.
I am hoping for sub 5.30hrs - there you are I have shown my hand!!!
Bag, kit, grub, increased concentration for hydration, sun cream, cap, instead of buff, tape to try in a few areas! Map! Very limited markings apparently!!!
Today's run was once again a nice and easy jog around the village - much easier than yesterday, going through the motions springs to mind!
I made the decision I was not going to get any fitter the few days I between the two races so just focused on recovery.
Road, 1.16miles
10.39mins, 9.12 min/mile
I am hoping for sub 5.30hrs - there you are I have shown my hand!!!
Bag, kit, grub, increased concentration for hydration, sun cream, cap, instead of buff, tape to try in a few areas! Map! Very limited markings apparently!!!
Today's run was once again a nice and easy jog around the village - much easier than yesterday, going through the motions springs to mind!
I made the decision I was not going to get any fitter the few days I between the two races so just focused on recovery.
Road, 1.16miles
10.39mins, 9.12 min/mile
Thursday, 10 May 2012
Day 57 10/5/12
I have gone from recovery runs after Sunday to Taper runs for this Saturdays running feast of 33 trail miles around the Marlborough Downs!
http://www.marlboroughrunningclub.co.uk/downchallenge.shtm
I am really excited about this now - it will be my single longest running session and will hopefully provide a great training route for the future as the course passes the Cherhill White horse.
After the recovery from this event I will have 4 weeks of tough training prior to the South Downs Way 100!
Tonight again - short sweet to the point reasonably paced run around the village (getting a bit boring now but clearly a good fail safe to ensure I can deliver my 365 days of running).
Road, 1.17miles
9.27mins, 8.04min/mile
http://www.marlboroughrunningclub.co.uk/downchallenge.shtm
I am really excited about this now - it will be my single longest running session and will hopefully provide a great training route for the future as the course passes the Cherhill White horse.
After the recovery from this event I will have 4 weeks of tough training prior to the South Downs Way 100!
Tonight again - short sweet to the point reasonably paced run around the village (getting a bit boring now but clearly a good fail safe to ensure I can deliver my 365 days of running).
Road, 1.17miles
9.27mins, 8.04min/mile
Wednesday, 9 May 2012
Day 56 9/5/12
My legs have felt better today, still sore but much less prohibitive. I can actually sit on the toilet without having to lower myself down!!
Nice and easy jog around the village but felt really positive.
I am now in the mood to look forward to the 33 Marlborough Downs Trail Challenge on Saturday!
Road, 1.18m
9.32mins, 8.04 min/mile
Nice and easy jog around the village but felt really positive.
I am now in the mood to look forward to the 33 Marlborough Downs Trail Challenge on Saturday!
Road, 1.18m
9.32mins, 8.04 min/mile
Tuesday, 8 May 2012
Day 55 8/5/12
Quads still in quads ville and are yet to come back after Sundays race.
Easy run around the village, it was a slow start but soon got into a comfortable rhythm.
Hope my legs come back in time for my 33 mile race on Sunday!
Road, 1.2miles
10:21, 8.37min/mile
Easy run around the village, it was a slow start but soon got into a comfortable rhythm.
Hope my legs come back in time for my 33 mile race on Sunday!
Road, 1.2miles
10:21, 8.37min/mile
Monday, 7 May 2012
Day 54 7/5/12
Legs, particularly quads are aching today but overall feeling ok, enjoyed my sleep in!
Nice and easy jog around the village, legs loosened up ok but nice and easy. I will add a few more miles tomorrow.
Road, 1.19miles
9.5mins, 8.23min/mile
Nice and easy jog around the village, legs loosened up ok but nice and easy. I will add a few more miles tomorrow.
Road, 1.19miles
9.5mins, 8.23min/mile
Sunday, 6 May 2012
Day 53 6/5/12 - Neolithic Marathon
What I love about trail and ultra running is the relaxed chilled atmosphere. Road races have people stretching, doing strides, and limbering up for the big off. We all were just chatting etc then walked to the start before the gun!
One thing I recalled last night (as i was looking at my sunburned face), that the starter said was 'you may need some sun cream later' which got a sneer from the runners!!
Without wishing to write a book.....
The first half was on really good up and down trails, some of which I knew from my own runs, I felt good after a contested start and felt comfortable with my pace. I did the first half in 1:52 and it was around mile 16 the penny dropped that I had gone off a little quick and was unlikely to deliver a negative split!
The second half was mainly on tracks gravel/Tarmac which was a little boring as we crossed Salisbury Plain. I just got into a plodding pace and became comfortable again between miles 20-26.
We didn't actually see Stone Henge until we were a few hundred metres away. It was great to see my family at the finish.
Lessons learned were:-
-Nutrition worked ok, but gagged on my last gel - I need to have back ups for a longer race.
- I had lots of salt marks on my clothes, I need to think about salt replacement
- mark on my lower back from my sack, need to check what's rubbing
-mark under my right pit from rubbing, need to add more anti-friction
- biggest lesson was pacing, I did not run with anyone so I have myself to blame. I lost sight of my capabilities, only 2 months back running after and used feel instead of brain!
The pacing issue can be corrected next weekend as I take on my longest run yet - Marlborough Downs Challenge 33 trail miles.
Eek!!!
One thing I recalled last night (as i was looking at my sunburned face), that the starter said was 'you may need some sun cream later' which got a sneer from the runners!!
Without wishing to write a book.....
The first half was on really good up and down trails, some of which I knew from my own runs, I felt good after a contested start and felt comfortable with my pace. I did the first half in 1:52 and it was around mile 16 the penny dropped that I had gone off a little quick and was unlikely to deliver a negative split!
The second half was mainly on tracks gravel/Tarmac which was a little boring as we crossed Salisbury Plain. I just got into a plodding pace and became comfortable again between miles 20-26.
We didn't actually see Stone Henge until we were a few hundred metres away. It was great to see my family at the finish.
Lessons learned were:-
-Nutrition worked ok, but gagged on my last gel - I need to have back ups for a longer race.
- I had lots of salt marks on my clothes, I need to think about salt replacement
- mark on my lower back from my sack, need to check what's rubbing
-mark under my right pit from rubbing, need to add more anti-friction
- biggest lesson was pacing, I did not run with anyone so I have myself to blame. I lost sight of my capabilities, only 2 months back running after and used feel instead of brain!
The pacing issue can be corrected next weekend as I take on my longest run yet - Marlborough Downs Challenge 33 trail miles.
Eek!!!
Saturday, 5 May 2012
Day 52 5/5/12
Late run after a strangely busy day (cannot remember why!)
Banged out a quick paced run around the village in advance of my first ever stand alone marathon event tomorrow, with a twist as its on the trail!
Felt good and pretty fresh (suppose I should be after very small mileage during the week).
Road, 1.18miles
9.05mins, 7.44min/mile pace
Super-moon over the Cherhill white horse was very special - forgot my camera!!
Banged out a quick paced run around the village in advance of my first ever stand alone marathon event tomorrow, with a twist as its on the trail!
Felt good and pretty fresh (suppose I should be after very small mileage during the week).
Road, 1.18miles
9.05mins, 7.44min/mile pace
Super-moon over the Cherhill white horse was very special - forgot my camera!!
Friday, 4 May 2012
Day 51 4/5/12
Left it late again but really enjoyed my run out tonight. Stuck to the road with an easy out and back.
Seemed really warm tonight, but set to get cooler over the weekend which will be ideal for the race.
Seemed to run at a steady pace once warmed up, again this is taking about half a mile.
Road, 4.91miles
40:45mins, 8.18 min/mile
Seemed really warm tonight, but set to get cooler over the weekend which will be ideal for the race.
Seemed to run at a steady pace once warmed up, again this is taking about half a mile.
Road, 4.91miles
40:45mins, 8.18 min/mile
Thursday, 3 May 2012
Day 50 3/5/12
A better 'feeling' day but still struggled to get out of the door!
Managed the same is the last few days, nothing more/less :(
I will try and lift miles again for day 51. Learned yesterday that Ron Hill ran every day for 24/25yrs! Some way to go then....
Road, 1.16 miles
9.59 mins, 8.38 min/mile
Managed the same is the last few days, nothing more/less :(
I will try and lift miles again for day 51. Learned yesterday that Ron Hill ran every day for 24/25yrs! Some way to go then....
Road, 1.16 miles
9.59 mins, 8.38 min/mile
Wednesday, 2 May 2012
Day 49 2/5/12
Minor mojo issues after another difficult day.
Delivered an easy and short run to deliver the commitment, not a good few days as I have approached day 50.
At least it is good rest for the legs pre race on Sunday. Pleased with the quick pace I was able to pick up.
Road, 1.18m
9.44mins, 8.17min/mile
Delivered an easy and short run to deliver the commitment, not a good few days as I have approached day 50.
At least it is good rest for the legs pre race on Sunday. Pleased with the quick pace I was able to pick up.
Road, 1.18m
9.44mins, 8.17min/mile
Tuesday, 1 May 2012
Day 48 1/5/12
Ok, another quick fix tonight, going out after 10.30pm is never a good thing but after a long and difficult day (at work from 0730, back from Bicester at 10.00pm), this is the best I could fit in.
Even Mrs W suggested there were exceptional circumstances to skip but I recalled my commitment, got changed and headed out around the village again.
Body feels more relaxed and generally more comfortable after massage - happy with that!
Road, 1.18mls
10.55mins, 9.18mim/mile
Even Mrs W suggested there were exceptional circumstances to skip but I recalled my commitment, got changed and headed out around the village again.
Body feels more relaxed and generally more comfortable after massage - happy with that!
Road, 1.18mls
10.55mins, 9.18mim/mile
Monday, 30 April 2012
Day 47 30/4/12
Time was really right today, after having to take the girls to school, shopping after work, and watching the footie with Jason I stayed true to my commitment got changed and went for a run.
It may only of been around some of he village but it was within the rules and to be honest after all the mileage over the last 8 weeks it felt like my first rest day!
Surprisingly my legs felt pretty good after the last three days miles.
Road, 1.13 miles
9.36mins, 8.31 min/miles
It may only of been around some of he village but it was within the rules and to be honest after all the mileage over the last 8 weeks it felt like my first rest day!
Surprisingly my legs felt pretty good after the last three days miles.
Road, 1.13 miles
9.36mins, 8.31 min/miles
Sunday, 29 April 2012
Day 46 29/4/12
Brill!
Big weekend done in advance of my first race next week!
The morning greeted Jason and I with lashing wind and rain but the miles had to be done so we wrapped up and headed out. Once again my OMM jacket was excellent, just a compression top underneath and I remained comfortable and well protected throughout (had the hud up 90% of the time).
We did a simple, flattish out and back. 'out' was against hard and heavy wind and rain which was sapping at many times, large puddles to dodge and two sections of flooded roads.
Just managed a negative split but this was not the priority for me, the consistent pace, miles, and company was just great. It would have been easy to turn back due to the conditions.
Weekend miles 39miles, last 3 days 49miles!
Road, 18.76miles
3:00:07, 9.36 min/mile
Big weekend done in advance of my first race next week!
The morning greeted Jason and I with lashing wind and rain but the miles had to be done so we wrapped up and headed out. Once again my OMM jacket was excellent, just a compression top underneath and I remained comfortable and well protected throughout (had the hud up 90% of the time).
We did a simple, flattish out and back. 'out' was against hard and heavy wind and rain which was sapping at many times, large puddles to dodge and two sections of flooded roads.
Just managed a negative split but this was not the priority for me, the consistent pace, miles, and company was just great. It would have been easy to turn back due to the conditions.
Weekend miles 39miles, last 3 days 49miles!
Road, 18.76miles
3:00:07, 9.36 min/mile
Saturday, 28 April 2012
Day 45 28/4/12
Hey hey!
I added on a really tough first mile on to my long trail run today. I carried 2 litres of liquid and some goodies to nibble on.
The weather was poor, raining at the start then just damp throughout. The strong wind was consistent and along the hill tops was blowing me around. Wiltshire has had the wettest April on record so the ground was heavy and slippery underfoot.
I just stayed steady and consistent with a real belief that I was comfortable and controlled. At the end I even thought about adding in the White Horse at the end! Long road mileage tomorrow with Jason so I backed off.
Last seven days I have ran for 10.75hrs and covered 69.80 - gutted I missed the 70mile mark!!!!
Trail, 20.37 miles
3:35:43hrs, 10.35 min mile
Come back race next Sunday, my first proper marathon, but it in on the trail!
Mileage will be backed off during the week to be reasonably fresh;)
I added on a really tough first mile on to my long trail run today. I carried 2 litres of liquid and some goodies to nibble on.
The weather was poor, raining at the start then just damp throughout. The strong wind was consistent and along the hill tops was blowing me around. Wiltshire has had the wettest April on record so the ground was heavy and slippery underfoot.
I just stayed steady and consistent with a real belief that I was comfortable and controlled. At the end I even thought about adding in the White Horse at the end! Long road mileage tomorrow with Jason so I backed off.
Last seven days I have ran for 10.75hrs and covered 69.80 - gutted I missed the 70mile mark!!!!
Trail, 20.37 miles
3:35:43hrs, 10.35 min mile
Come back race next Sunday, my first proper marathon, but it in on the trail!
Mileage will be backed off during the week to be reasonably fresh;)
Friday, 27 April 2012
Day 44 27/3/12
Well, today I delivered the 10 mile run I hoped to do last night. This could result in a 40-50 mile 3 days😲.
Bit of a weird run tonight, really happy for the distance and pace but I cannot say I got a lot out of it? I felt more than comfortable but did not feel I could push the pace.
I think I will just bank the miles an try to deliver just over 20 trail miles tomorrow - lovely, as I have ran more on the road this week! If I can do this in should be a 70mile week!!!
Road, 10.1 miles
1:26:28, 8.34 min/mile pace.
Bit of a weird run tonight, really happy for the distance and pace but I cannot say I got a lot out of it? I felt more than comfortable but did not feel I could push the pace.
I think I will just bank the miles an try to deliver just over 20 trail miles tomorrow - lovely, as I have ran more on the road this week! If I can do this in should be a 70mile week!!!
Road, 10.1 miles
1:26:28, 8.34 min/mile pace.
Thursday, 26 April 2012
Day 43 26/4/12
I let time get short tonight and if I had a choice I may have skipped it but I am so glad I didn't.
To be honest this negative feel was disappointing as a really felt like a longer run tonight but I wasted my 'time' opportunity.
I hit the White horse, and hit it surprisingly hard. After a quick ish short Stride I pushed up the steep chalk path and then just hammered along the top of the hill, down the steep decent and then all the way back home.
I banged out a 54 second PB on a 2.7 mile course which felt massive, and so good!
Trail, 2.7miles
22.21mins, 8.17min mile
To be honest this negative feel was disappointing as a really felt like a longer run tonight but I wasted my 'time' opportunity.
I hit the White horse, and hit it surprisingly hard. After a quick ish short Stride I pushed up the steep chalk path and then just hammered along the top of the hill, down the steep decent and then all the way back home.
I banged out a 54 second PB on a 2.7 mile course which felt massive, and so good!
Trail, 2.7miles
22.21mins, 8.17min mile
Wednesday, 25 April 2012
Day 42 25/4/12
Weather was terrible today, really windy and wet and my 7mile trail run turned out to be really character building.
Lessons learned from today...
1. My body can only accept gloves when it's cold. I put them on today thinking they would keep me toasty but I ended up overheating after a couple I miles, it was really weird but cooled quickly after I removed them. To be honest with the conditions and the way I was feeling I could of easily turned back.
2. My OMM waterproof is brilliant, it's the first time it's been really tested today and it passed with flying colours. However again I overheated at times and I learned to remove the hood and adjust zips at the right time to regulate body temp.
To be honest towards the end I was weighing up extending the run as I was enjoying it so much despite the conditions. I kept to my planned route.
Steady and slow today!
Trail , 7.15miles
1:08mins, 9.31 min/mile
Lessons learned from today...
1. My body can only accept gloves when it's cold. I put them on today thinking they would keep me toasty but I ended up overheating after a couple I miles, it was really weird but cooled quickly after I removed them. To be honest with the conditions and the way I was feeling I could of easily turned back.
2. My OMM waterproof is brilliant, it's the first time it's been really tested today and it passed with flying colours. However again I overheated at times and I learned to remove the hood and adjust zips at the right time to regulate body temp.
To be honest towards the end I was weighing up extending the run as I was enjoying it so much despite the conditions. I kept to my planned route.
Steady and slow today!
Trail , 7.15miles
1:08mins, 9.31 min/mile
Tuesday, 24 April 2012
Day 41 24/4/12
After a 0530 alarm call I managed to get out just after 6am.
Did an out and back along a reasonably flat road (same as Sunday). Managed it on just a banana!
Lap 1 45:01 - 5.15 miles, 8.44min/mile
Lap 2 43:05 - 5.18 miles, 8.19min/mile
Road, 10.33 miles
1:28:06, 8.32min miles
Happy with early morning plod, feeling, pace, and split. Little stiff but soon got into my stride.
Did an out and back along a reasonably flat road (same as Sunday). Managed it on just a banana!
Lap 1 45:01 - 5.15 miles, 8.44min/mile
Lap 2 43:05 - 5.18 miles, 8.19min/mile
Road, 10.33 miles
1:28:06, 8.32min miles
Happy with early morning plod, feeling, pace, and split. Little stiff but soon got into my stride.
Monday, 23 April 2012
Day 40 23/4/12
Left it late again, and I did think for a moment before I got changed - do I really have to; just before Mrs Woods reminded me of my commitment!
I only wanted to achieve a nice easy jog out after the weekend mileage, which I achieved with a steady Jog in to town and back in the rain!
Slow steady and consistent was the order of the day!
Road, 5.83miles
51.10mins, 8.46 min/mile
I only wanted to achieve a nice easy jog out after the weekend mileage, which I achieved with a steady Jog in to town and back in the rain!
Slow steady and consistent was the order of the day!
Road, 5.83miles
51.10mins, 8.46 min/mile
Sunday, 22 April 2012
Day 39 22/4/12
Got out early today due to time commitments and managed to deliver a half marathon distance in homage to the London Marathon.
Stuck to the road on a pretty flat out and back route. Felt a little stiff heading out but I loosened up eventually, which assisted in a 2 min negative split.
Road, 13.32miles
1:53:08, 8.30 min/mile
32.3miles this weekend.
Stuck to the road on a pretty flat out and back route. Felt a little stiff heading out but I loosened up eventually, which assisted in a 2 min negative split.
Road, 13.32miles
1:53:08, 8.30 min/mile
32.3miles this weekend.
Saturday, 21 April 2012
Day 38 21/4/12
Lazy ish morning which was topped off with a wonderful big breakfast at Sainsburys, back for F1 qualifying and then out running this afternoon.
I felt pretty confident throughout and felt I was running reasonably comfortable. A little low point around 15 miles as I was battling into a head wind and rain for the last few miles but soon got refocused.
Trail, 19.1miles
3:09:38, 9.56 min/mile
I felt pretty confident throughout and felt I was running reasonably comfortable. A little low point around 15 miles as I was battling into a head wind and rain for the last few miles but soon got refocused.
Trail, 19.1miles
3:09:38, 9.56 min/mile
Friday, 20 April 2012
Day 37 20/4/12
Great quick run tonight up the white horse, on a dead line so we could order our pay day takeaway Indian!
Felt very good throughout and ended up with knocking another 23seconds off my PB which was really surprising. Had more to give but had not set out for a fast time.
Trail, 2.68miles
23:15, 8.41min/mile
New screen lock picture for my phone.
Felt very good throughout and ended up with knocking another 23seconds off my PB which was really surprising. Had more to give but had not set out for a fast time.
Trail, 2.68miles
23:15, 8.41min/mile
New screen lock picture for my phone.
Thursday, 19 April 2012
Day 36 19/4/12
Two key lessons from today.
1. If you think it may get dark whilst out, take a torch.
2. If you think it might rain, wear appropriate clothing.
I failed on both counts tonight and of course Mrs W was right and I did not listen!
Went on the route around the back of the white horse and then back over the summit. As I got to the top I realised that it was dark and had to be really careful on the steep hill back down.
Enjoyed the run an weirdly looking forward to longer runs at the weekend - weird!
Pretty steady, very wet underfoot in places after recent rain.
Trail, 4.1miles
39.20mins, 9.36 min/mile
1. If you think it may get dark whilst out, take a torch.
2. If you think it might rain, wear appropriate clothing.
I failed on both counts tonight and of course Mrs W was right and I did not listen!
Went on the route around the back of the white horse and then back over the summit. As I got to the top I realised that it was dark and had to be really careful on the steep hill back down.
Enjoyed the run an weirdly looking forward to longer runs at the weekend - weird!
Pretty steady, very wet underfoot in places after recent rain.
Trail, 4.1miles
39.20mins, 9.36 min/mile
Wednesday, 18 April 2012
Day 35 18/4/12
Whilst I delayed going out tonight I was always comfortable and confident I would deliver a good mid week run.
I did manage to have a sneaky 20min lie down after dinner!!
After last night trail PB on the white Horse I decided to stick to the roads, it was wet and windy but I delivered a consistent steady pace. Around 60% was on country roads so my head torch was required.
Road, 10.17miles
1:26:09, 8:28min/mile
I did manage to have a sneaky 20min lie down after dinner!!
After last night trail PB on the white Horse I decided to stick to the roads, it was wet and windy but I delivered a consistent steady pace. Around 60% was on country roads so my head torch was required.
Road, 10.17miles
1:26:09, 8:28min/mile
Tuesday, 17 April 2012
Day 34 17/4/12
Left it late, In between the rain and hail storms and just before it got dark!
Went out feeling confident and composed as I attacked a quick navigation of the Cherhill White Horse.
I felt strong and with my Speedcross 2 shoes on the grip was exceptional on the slippery chalk surfaces.
Only went out in a T-shirt, so went for the minimal look/feel so the cold wind kept me focused!
Smashed my PB on that route by 52 seconds!!!
Trail, 2.69miles
23.38, 8.47min/mile
Went out feeling confident and composed as I attacked a quick navigation of the Cherhill White Horse.
I felt strong and with my Speedcross 2 shoes on the grip was exceptional on the slippery chalk surfaces.
Only went out in a T-shirt, so went for the minimal look/feel so the cold wind kept me focused!
Smashed my PB on that route by 52 seconds!!!
Trail, 2.69miles
23.38, 8.47min/mile
Monday, 16 April 2012
Day 33 16/4/12
Nice and easy recovery run after the weekends effort! Added a new loop on a simple out and back along a Byway. What a beautiful little route!
It came out exactly where I hoped (at the turn around point for my route). I felt good throughout and my legs felt surprisingly ok! I think I will try a similar 'recovery' mileage tomorrow as it feels good!!
Road/trail, 6.87miles
1.00.52hrs, 8.51min/mile
A world away from how I felt after my 17.5m Saturday🏃🏃👍👍😜
It came out exactly where I hoped (at the turn around point for my route). I felt good throughout and my legs felt surprisingly ok! I think I will try a similar 'recovery' mileage tomorrow as it feels good!!
Road/trail, 6.87miles
1.00.52hrs, 8.51min/mile
A world away from how I felt after my 17.5m Saturday🏃🏃👍👍😜
Sunday, 15 April 2012
Day 32 15/4/12
Much much better today, I was looking forward to some company today and the mileage was more than I would have done without Jason as he prepares for IM Lanza.
Road miles went by ok on some lovely country roads from Chippenham, passed Corsham, and returned with a 5 minute negative split.
Delighted with the extra miles this weekend, and whilst I was on the floor after yesterday's run, I am back up today - legs still tired but mentally stronger.
35 miles over the weekend, 80 miles in the last 8 days ☀🏃🏃
Road, 17.35miles
2.44.56, 9.30min/mile
Road miles went by ok on some lovely country roads from Chippenham, passed Corsham, and returned with a 5 minute negative split.
Delighted with the extra miles this weekend, and whilst I was on the floor after yesterday's run, I am back up today - legs still tired but mentally stronger.
35 miles over the weekend, 80 miles in the last 8 days ☀🏃🏃
Road, 17.35miles
2.44.56, 9.30min/mile
Saturday, 14 April 2012
Day 31 14/4/12
Oh my that was tough, shattered at the end and completing lacking in the 'being able to carry on' feeling at the end of the run.
Lazy morning and had some sensible calories prior to heading out. I have to be honest, I did not feel comfortable at any point during the run. I decided to cut a corner on my longer route which saved me 1.5miles as I am running again tomorrow with Jason (my first longer run with anyone on my comeback trail).
I fuelled ok (tried pork pies but the were a bit dry on the move), and drank ok. I ran a very mono pace with nothing exceptional and kept it easy. I walked for a couple of minutes every 30, to enable me to eat.
I am glad I did the mileage but it was a massive struggle, I wore my rain jacket throughout which without question resulted in me overheating - it did not really rain much and I should have changed - lesson learned!
My legs still felt knacked but I delivers the session!
Trail, 18miles
3hrs 6mins, 10.22 min/mile
Mileage in the last 7 days =63.83mile
Ave pace 9min37secs
Lazy morning and had some sensible calories prior to heading out. I have to be honest, I did not feel comfortable at any point during the run. I decided to cut a corner on my longer route which saved me 1.5miles as I am running again tomorrow with Jason (my first longer run with anyone on my comeback trail).
I fuelled ok (tried pork pies but the were a bit dry on the move), and drank ok. I ran a very mono pace with nothing exceptional and kept it easy. I walked for a couple of minutes every 30, to enable me to eat.
I am glad I did the mileage but it was a massive struggle, I wore my rain jacket throughout which without question resulted in me overheating - it did not really rain much and I should have changed - lesson learned!
My legs still felt knacked but I delivers the session!
Trail, 18miles
3hrs 6mins, 10.22 min/mile
Mileage in the last 7 days =63.83mile
Ave pace 9min37secs
Friday, 13 April 2012
Day 30 13/4/12
I always knew I would go out for a run tonight but I left it late, due to this and my fatigue in my legs I stuck to the roads. Linz was providing me with some reverse psychology to ensure I did not miss my run.
Half the time was on county roads so had to use my fantastic new head torch - its epic and will be just the job for the South Downs Way 100 mile event!
Inside of left calf was tight at the beginning and really kept it easy throughout, low leg lift, and very aerobic!
Road, 5.45miles
48.35mins, 8.55 min/mile
Half the time was on county roads so had to use my fantastic new head torch - its epic and will be just the job for the South Downs Way 100 mile event!
Inside of left calf was tight at the beginning and really kept it easy throughout, low leg lift, and very aerobic!
Road, 5.45miles
48.35mins, 8.55 min/mile
Thursday, 12 April 2012
Day 29 12/4/12
Feeling a little stiff and sore today. I think the miles over the last few days have caught up with me.
Felt better after I was out on the trail but quite uncomfortable heading out:(
Feeling like I need a good rub (massage), cannot wait until I can get one arranged!
Same route as yesterday, more or less exactly the same times/ pace, slightly higher ave HR though?
Trail, 4.1miles
38mins, 9.18min/miles
Felt better after I was out on the trail but quite uncomfortable heading out:(
Feeling like I need a good rub (massage), cannot wait until I can get one arranged!
Same route as yesterday, more or less exactly the same times/ pace, slightly higher ave HR though?
Trail, 4.1miles
38mins, 9.18min/miles
Wednesday, 11 April 2012
Day 28 11/4/12
After a long day including 3hrs driving before work I went out as soon as I got back home.
Went around the back of the white horse (where i took two fantastic sun set pics) and then back over the top before home.
Legs feeling it a little today so steady as she goes! I must post the GPS soon for this route as the middle third is brutal!
Trail, 4.11miles
38.22mins, 9.20min/mile.
Went around the back of the white horse (where i took two fantastic sun set pics) and then back over the top before home.
Legs feeling it a little today so steady as she goes! I must post the GPS soon for this route as the middle third is brutal!
Trail, 4.11miles
38.22mins, 9.20min/mile.
Tuesday, 10 April 2012
Day 27 10/4/12
Wow, I was not expecting that after the last few days mileage. Stuck to roads.
Had the day off due to child care responsibilities so went out when Linz got home. Went out and started at a steady pace to loosen up, however it was not long until the pace was picking up and I found myself running quite fast!
I stayed with it for 5K then eased right back, remembering my injuries and recent distances. Including my W/up my 5K was 22mins 40secs ave 7.33min mile ;)
Got home feeling really satisfied with an internal glow, knowing that things are on the right track.
Road, 5.47miles
46 mins, 8.25 min/mile
Had the day off due to child care responsibilities so went out when Linz got home. Went out and started at a steady pace to loosen up, however it was not long until the pace was picking up and I found myself running quite fast!
I stayed with it for 5K then eased right back, remembering my injuries and recent distances. Including my W/up my 5K was 22mins 40secs ave 7.33min mile ;)
Got home feeling really satisfied with an internal glow, knowing that things are on the right track.
Road, 5.47miles
46 mins, 8.25 min/mile
Monday, 9 April 2012
Day 26 9/4/12
Brill. Set up to deliver 2 long runs over the bank holiday weekend - achieved!
Did the same 19.5mile run as Friday, achieving around 50miles over the last four days. Felt pretty good, and definitely a little more focused than Friday...
Again as on Friday, I needed my 14m gel and felt good again. Nutrition, and hydration went well. Carried 1.5litres of high5 zero, extra top and bottoms as weather was foul, and nutrition. Slightly faster than Friday;)
Trail, 19.54 miles
3hrs 13mins, 9.54mile/min.
Thanks to Linz for the time.
Loving finding more people on Twitter doing the #sdw100;)
Did the same 19.5mile run as Friday, achieving around 50miles over the last four days. Felt pretty good, and definitely a little more focused than Friday...
Again as on Friday, I needed my 14m gel and felt good again. Nutrition, and hydration went well. Carried 1.5litres of high5 zero, extra top and bottoms as weather was foul, and nutrition. Slightly faster than Friday;)
Trail, 19.54 miles
3hrs 13mins, 9.54mile/min.
Thanks to Linz for the time.
Loving finding more people on Twitter doing the #sdw100;)
Sunday, 8 April 2012
Day 25 8/4/12
Well another lazy day (sport from the sofa), but dragged myself out mid afternoon. Mainly trail with some road, stopped a couple of times in the first 15 mins to tweet Linz and adjust something (which I have to admit I was pleased with the 30sec breather as I was running at 8.40min/mile pace).
As I turned on to the tougher trail behind the white horse, with the steeper climbs I felt how I am getting stronger as I tackled them, compared to a few weeks ago.
Fairly happy but ran slightly faster then I would have liked (long time since I have said that!).
Trail/Tarmac, 7.19miles
1.02.5mins, 8.44min/mile pace
Thanks to Linz for some great baking today!!
As I turned on to the tougher trail behind the white horse, with the steeper climbs I felt how I am getting stronger as I tackled them, compared to a few weeks ago.
Fairly happy but ran slightly faster then I would have liked (long time since I have said that!).
Trail/Tarmac, 7.19miles
1.02.5mins, 8.44min/mile pace
Thanks to Linz for some great baking today!!
Saturday, 7 April 2012
Day 24 7/4/12
Well, felt pretty good after yesterday's exertions.
Went out twice today, once with Linz where she tackled the white horse for the first time. Really enjoyed a shared walk/run.
The second time was an extended trail run around the back of the white horse.
Not long into my run I stopped my GPS due to an approaching dog and stood for a minute until it passed. I did not realise until about 8-10mins from home I neglected to reactivate - gutted.
I have copied the data for the record from a few days ago..
Trail, 4.12miles
38.10mins, 9.16min/mile
Went out twice today, once with Linz where she tackled the white horse for the first time. Really enjoyed a shared walk/run.
The second time was an extended trail run around the back of the white horse.
Not long into my run I stopped my GPS due to an approaching dog and stood for a minute until it passed. I did not realise until about 8-10mins from home I neglected to reactivate - gutted.
I have copied the data for the record from a few days ago..
Trail, 4.12miles
38.10mins, 9.16min/mile
Friday, 6 April 2012
Day 23 6/4/12
Oh yes!!!
Went out for my first long run today. After a lazy morning (bank holiday after all), I set out for my longest loop I did pre injury.
My plan was to walk every 30mins while snacking for a few minutes which worked really well. This was nearly double my longest distance since my come back after injury so I needed to be sensible. 1.5 litres of High5 zero and snacks to keep me going.
The route is just beautiful, on trails 5 mins from leaving my door, then only crossing one road in 2hrs - you just cannot beat it!
Mainly on the white horse and mid wilts trails. Taking in Silbury Hill, west Kennet Long barrow, and Avebury Stone circle.
One month this weekend is my come back race, the Saracen Trail - Avebury Stone Circle, to Stone Henge - cannot wait!
Trail, 19.5miles
3hrs 16 mins, 10.02 min/mile
Really pleased with the pace as this included walking sections.
Went out for my first long run today. After a lazy morning (bank holiday after all), I set out for my longest loop I did pre injury.
My plan was to walk every 30mins while snacking for a few minutes which worked really well. This was nearly double my longest distance since my come back after injury so I needed to be sensible. 1.5 litres of High5 zero and snacks to keep me going.
The route is just beautiful, on trails 5 mins from leaving my door, then only crossing one road in 2hrs - you just cannot beat it!
Mainly on the white horse and mid wilts trails. Taking in Silbury Hill, west Kennet Long barrow, and Avebury Stone circle.
One month this weekend is my come back race, the Saracen Trail - Avebury Stone Circle, to Stone Henge - cannot wait!
Trail, 19.5miles
3hrs 16 mins, 10.02 min/mile
Really pleased with the pace as this included walking sections.
Thursday, 5 April 2012
Day 22 5/4/12
What a lovely run, new route, no pressures, beautiful surrounds, who could ask for more. Over the Easter break I will try and deliver two long runs but these just make it all worth while! A long extended hill that just got steeper was a challenge. The pic shows the valley I ran through towards where the picture was taken.
Trail, 4.1mls
38.10mins, 9.16min/mile
Trail, 4.1mls
38.10mins, 9.16min/mile
Tuesday, 3 April 2012
Day 21 4/4/12
Up and out early today due to commitments this evening, (Lily attending her first athletic club evening😊)!
After picking up my purpose built insoles I tried them forte first time today (after Linz had decide to put them away and not tell me where). They seemed to feel ok with no hot spots, but will continue to wear them in gradually.
Road loop today to ensure distance and time, it seemed to go ok but no spring in my step. Satisfied enough with my pace for now and ran within myself.
Road, 5.45m
46.25, 8.31min/mile
After picking up my purpose built insoles I tried them forte first time today (after Linz had decide to put them away and not tell me where). They seemed to feel ok with no hot spots, but will continue to wear them in gradually.
Road loop today to ensure distance and time, it seemed to go ok but no spring in my step. Satisfied enough with my pace for now and ran within myself.
Road, 5.45m
46.25, 8.31min/mile
Day 20 3/4/12
Got out early today (white horse loop) which my body did not want to do after last nights run!
Generally stiff and on the down hill from the horse my right knee was sensitive so i eased off.
Trail, 2.7miles
26.06mins, 9.47min/mile
Generally stiff and on the down hill from the horse my right knee was sensitive so i eased off.
Trail, 2.7miles
26.06mins, 9.47min/mile
Monday, 2 April 2012
Day 19 2/4/12
Yes!
Great run after work, mainly trail with some beautiful views, quite unusual to see a helicopter flying so low!
Found the first part of the trail a struggle due to steepness of the terrain, and depleting energy. Stopped for a small bar and cracked on, feeling strong at the end. Love this route which covers the Cherhill White Horse, chalk roman road, gallops, and cycle path.
I'm total I saw one other pedestrian during the duration of the run which was a mountain biker, at a distance!
Trail 75%, track/Tarmac 25%
1hr.19mins, 8.91miles, 8.54min/mile.
Great run after work, mainly trail with some beautiful views, quite unusual to see a helicopter flying so low!
Found the first part of the trail a struggle due to steepness of the terrain, and depleting energy. Stopped for a small bar and cracked on, feeling strong at the end. Love this route which covers the Cherhill White Horse, chalk roman road, gallops, and cycle path.
I'm total I saw one other pedestrian during the duration of the run which was a mountain biker, at a distance!
Trail 75%, track/Tarmac 25%
1hr.19mins, 8.91miles, 8.54min/mile.
Sunday, 1 April 2012
Day 18 1/4/12
Left it late tonight after a mixed day. Great to catch up with M&D, Bro and Family. Looby unwell today :(
Felt good throughout and seemed to run at a steady, reasonable pace. Like last time I ran a similar route I pleased myself with the improvements made since the last time I ran on the road. I ran this route nearly one month ago and today I was 5 minutes quicker - solid improvement!
Road run, 5.5miles
45.25 mins, 8.16 min/mile
New head torch is excellent, twice as bright as my other on the lowest setting!
Felt good throughout and seemed to run at a steady, reasonable pace. Like last time I ran a similar route I pleased myself with the improvements made since the last time I ran on the road. I ran this route nearly one month ago and today I was 5 minutes quicker - solid improvement!
Road run, 5.5miles
45.25 mins, 8.16 min/mile
New head torch is excellent, twice as bright as my other on the lowest setting!
Day 17 31/3/12
I really was not keen on going out tonight but my 'commitment' smacked me on the forehead so I got changed and took on a sharp session up the white horse.
As soon as I started running I felt quite good after 48hrs of sore shins and R knee. Managed another PB on the route even though I felt I was holding back towards the end. I am sure the runs on the South West Costal path hills will serve me well!
Trail, 24.34
2.7m, 9.05min/mile
As soon as I started running I felt quite good after 48hrs of sore shins and R knee. Managed another PB on the route even though I felt I was holding back towards the end. I am sure the runs on the South West Costal path hills will serve me well!
Trail, 24.34
2.7m, 9.05min/mile
Friday, 30 March 2012
Day 16 30/3/12
Real struggle getting out if bed this morning, to bed around 11.45 after chatting late!!
Was only going to run a really short loop just so I 'achieved' but ran a little further, again just fantastic views and scenery. Whilst this is a hard running area it is a special pace.
As with all runs this week I have had a small window of opportunity an have used it each day which I am pleased with. Some good hill/strength work all week.
Tarmac/ trail, 3.18m
35.17mins, 11.06min/mile
Back on home turf tomorrow.
Check the goats out in the picture!!
Was only going to run a really short loop just so I 'achieved' but ran a little further, again just fantastic views and scenery. Whilst this is a hard running area it is a special pace.
As with all runs this week I have had a small window of opportunity an have used it each day which I am pleased with. Some good hill/strength work all week.
Tarmac/ trail, 3.18m
35.17mins, 11.06min/mile
Back on home turf tomorrow.
Check the goats out in the picture!!
Day 15 29/3/12
A little more difficult getting out of bed today but managed to get out only a couple of minutes later!
Ran the route we walked as a group yesterday, much more trail and with a steep zig zag up and elements of reasonably sharp decent. Same turn around point at the end of the bay and then back along the coastal path. I did stop for a couple of pics but once again the rising sun was jut spectacular.
Trail/Tarmac, 4.49mls
53.02, 11.49min/mile
Ran the route we walked as a group yesterday, much more trail and with a steep zig zag up and elements of reasonably sharp decent. Same turn around point at the end of the bay and then back along the coastal path. I did stop for a couple of pics but once again the rising sun was jut spectacular.
Trail/Tarmac, 4.49mls
53.02, 11.49min/mile
Day 14 28/3/12
Better run than yesterday, less stopping for pictures but just enjoyed the view. Ran the same route and felt good. My shins have felt a little sore but I have been trying to depress the pressure points!
GPS was connected from the beginning so more accurate today on the same route.
Tarmac path, 4.08
46.47mins, 11.28min/mile
Walked a further 4.5 miles with the school group. Long day but did eat some naughty snacks (all recorded)
GPS was connected from the beginning so more accurate today on the same route.
Tarmac path, 4.08
46.47mins, 11.28min/mile
Walked a further 4.5 miles with the school group. Long day but did eat some naughty snacks (all recorded)
Day 13 27/3/12
Here I am in the middle of nowhere on the north Dorset coast, the area is a couple of miles west of Lynmouth, where I ran to today, to say the route is hilly is an under statement - the coastal path runs outside the centre so is very handy. There was a zig zag switch back path down to the town which I went down an then back up again. I was surprised that the path was Tarmac so my rock/mud shoes are somewhat out of place.
I was buggering about stopping and starting so I am unsure if timings or distance are accurate but I will record anyway.
Tarmac path, 42.01mins
3.43miles, 12.16min mile
I was buggering about stopping and starting so I am unsure if timings or distance are accurate but I will record anyway.
Tarmac path, 42.01mins
3.43miles, 12.16min mile
Monday, 26 March 2012
Day 12 26/3/12
Pushed for time today before getting ready to leave for the residential school trip, I am supporting my girls on.
Smacked out a white horse run in the time I had, started a little quicker than normal to prevent being followed by one of my cats!
Felt reasonably strong, ran all the way up the hill and stayed focused all the way back.
Trail run, 2.7miles
24.40mins, 9.10 min/mile
PB by about 40 secs, yesterday's record did not stand for long!!!
Got weighed in today and I have lost a further 4 lbs which makes 11lbs total now after 3 weeks. Ideally another 14 to go but will need to track food intake v increased training over the next month.
Set the seed with the teacher that I still need to run everyday ;)
Smacked out a white horse run in the time I had, started a little quicker than normal to prevent being followed by one of my cats!
Felt reasonably strong, ran all the way up the hill and stayed focused all the way back.
Trail run, 2.7miles
24.40mins, 9.10 min/mile
PB by about 40 secs, yesterday's record did not stand for long!!!
Got weighed in today and I have lost a further 4 lbs which makes 11lbs total now after 3 weeks. Ideally another 14 to go but will need to track food intake v increased training over the next month.
Set the seed with the teacher that I still need to run everyday ;)
Sunday, 25 March 2012
Day 11 25/3/12
After a relaxed day slowly getting ready for the school residential trip tomorrow, Georgia decided she wanted to come up the white horse loop with me. This was the first time she had been up there so I was keen to encourage her. So todays run was in two loops, first was a run walk with a few stops so I have recorded our moving time below. Second lap was confident and much stronger, two reasons I think. First was the fact that I was warmed up after the trot around with G, the second because I watched Jason confidently trot over the steep section of the hill where I have been pace walking. Today i just kept my head down and worked harder. PB on this route so V happy!!
Lap 1
Trail, 2.6m (cut through village)
36.06mins, 13.55min/mile
Lap 2
Trail, 2.72m
25.21mins, 9.2min/mile
Proud of G, please with Lap 2 - getting stronger slowly but surely.
Weigh in tomorrow!!!!
Lap 1
Trail, 2.6m (cut through village)
36.06mins, 13.55min/mile
Lap 2
Trail, 2.72m
25.21mins, 9.2min/mile
Proud of G, please with Lap 2 - getting stronger slowly but surely.
Weigh in tomorrow!!!!
Saturday, 24 March 2012
Day 10 24/3/12
Bike / run brick session with Jason today, as he is prepping for IM Lanza I am on a comeback trail to fitness - the difference in fitness was there to see. It's amazing how a few months of little training can make such a performance difference.
Cycle, 2hrs 30mins
40miles, Ave 16mph
Run, trail
46.29 mins, 4.43m
10.3 min mile
Profile from Jason's Garmin - http://connect.garmin.com/activity/161029870
Really enjoyed the work out, I well and truly lost any smack down that was taking place, great weather, around 20degrees at end of run.
Air Ambulance at top of white horse due to mountain biker accident. Surprise to see it, very impressive as we stayed close as it took off.
Cheers Jas!
Cycle, 2hrs 30mins
40miles, Ave 16mph
Run, trail
46.29 mins, 4.43m
10.3 min mile
Profile from Jason's Garmin - http://connect.garmin.com/activity/161029870
Really enjoyed the work out, I well and truly lost any smack down that was taking place, great weather, around 20degrees at end of run.
Air Ambulance at top of white horse due to mountain biker accident. Surprise to see it, very impressive as we stayed close as it took off.
Cheers Jas!
Friday, 23 March 2012
Day 9 23/3/12
Just in case you were all worrying ;) if I had managed to run on day 9..... I managed an evening run but neglected to post!
First road run in ages and felt really good, which was a pleasant surprise. Night run with head torch, pleased with steady pace and comfortable throughout. Perhaps trail and hill running is helping my strength?
Road run, 6.06m
53.02 mins, 8.46min/mile
First road run in ages and felt really good, which was a pleasant surprise. Night run with head torch, pleased with steady pace and comfortable throughout. Perhaps trail and hill running is helping my strength?
Road run, 6.06m
53.02 mins, 8.46min/mile
Wednesday, 21 March 2012
Day 8 22/3/12
Had to get out early again today as busy tonight, would have had a #444 alarm call but due to daughter (LAW) I was up at #442!
Anyway, straight up and down the white horse, darker compare to earlier in the week due to cloudy sky and slightly earlier. Can't wait to get my new head torch (thanks to Bday money from M&D, and P&G)
Trail run, 27.56
2.7m, 10.21m/mile pace
Feeling it, a little after last nights run but glad I achieved today!
Anyway, straight up and down the white horse, darker compare to earlier in the week due to cloudy sky and slightly earlier. Can't wait to get my new head torch (thanks to Bday money from M&D, and P&G)
Trail run, 27.56
2.7m, 10.21m/mile pace
Feeling it, a little after last nights run but glad I achieved today!
Day 7 21/3/12
Scaled back distance today and felt much more comfortable, I think I need to do this over the next week or so to increase confidence I'm my hips/ legs!
Straight up and down the white horse. Massive PB by nearly 2 mins as I 'let it go' coming back down the hill and then on the half mile of road back home. Dark when I got back.
Trail - 26.02mins
9.43min per mile
Average HR 157
Quietly impressed my hip held up to the steep hill and quicker return home!
🏃🏃🏃👏
Ps calorie counting is becoming boring but committed for at least another two weeks after this!
Straight up and down the white horse. Massive PB by nearly 2 mins as I 'let it go' coming back down the hill and then on the half mile of road back home. Dark when I got back.
Trail - 26.02mins
9.43min per mile
Average HR 157
Quietly impressed my hip held up to the steep hill and quicker return home!
🏃🏃🏃👏
Ps calorie counting is becoming boring but committed for at least another two weeks after this!
Tuesday, 20 March 2012
Day 6 20/3/12
Mmmmmmm
Interesting run! After working from home due to a poorly daughter I went out just before it got dark.
Out and back along the cycle path to Avebury. Changed route due to darkness.
Had a niggle today in the dreaded right hip but had a good stretch before heading out. Stopped to stretch a couple of times, thinking I have picked up my training a little too quick. Plan ahead over the next couple of weeks is just to scale back the mileage.
Mainly trail,
7 miles, 1hr 7mins (did stop for a few mins to help a lost lady)
9.29min/mile.
Disappointed really but onwards and upwards!!!
Interesting run! After working from home due to a poorly daughter I went out just before it got dark.
Out and back along the cycle path to Avebury. Changed route due to darkness.
Had a niggle today in the dreaded right hip but had a good stretch before heading out. Stopped to stretch a couple of times, thinking I have picked up my training a little too quick. Plan ahead over the next couple of weeks is just to scale back the mileage.
Mainly trail,
7 miles, 1hr 7mins (did stop for a few mins to help a lost lady)
9.29min/mile.
Disappointed really but onwards and upwards!!!
Sunday, 18 March 2012
Day 5 19/3/12
Off out tonight to Cardiff tonight so had to get out early, tried a #444 alarm call, made a 455 out of bed and a #515 on the road.
Same route as yesterday due to short time. WHAT HAVE I BEEN MISSING! Check the pics out! I cannot remember the last time I dragged my lazy ass out of bed for an early run. :))
Posted a cheeky pic of me just to prove it and to register a face to this blog.
27.52mins, 2.67m
10.27m/mile ave hr 134
Busy day ahead but V happy to have achieved today.
On the negative, after 7.5Ib weight loss in my first week, I have put on 2 ounces this week! Pretty miffed about that but onward an upwards.
Same route as yesterday due to short time. WHAT HAVE I BEEN MISSING! Check the pics out! I cannot remember the last time I dragged my lazy ass out of bed for an early run. :))
Posted a cheeky pic of me just to prove it and to register a face to this blog.
27.52mins, 2.67m
10.27m/mile ave hr 134
Busy day ahead but V happy to have achieved today.
On the negative, after 7.5Ib weight loss in my first week, I have put on 2 ounces this week! Pretty miffed about that but onward an upwards.
Day 4 18/3/12 - Mothers Day
Happy Mothers Day to Linz, the mum to our beautiful twin Daughters (Lily and Georgia)
Early (ish) run after watching the Australian GP (good race)
First straight up and down the Cherhill White Horse (which I live next to)
Mainly trail
2.65m, 28.05mins
10.35m/mile
(need to watch them calories as third weigh in tomorrow)
Early (ish) run after watching the Australian GP (good race)
First straight up and down the Cherhill White Horse (which I live next to)
Mainly trail
2.65m, 28.05mins
10.35m/mile
(need to watch them calories as third weigh in tomorrow)
Saturday, 17 March 2012
Day 3 17/3/12
Pretty lazy day and feeling a bit grumpy, Linz supported me to get out of the door and come back more interactive!
Great little trail route along a cycle path, up and over the white horse and then back home. No head torch so could not have left it any later!
Trail
7.17m, 1hr11mins
10.01 ave pace, 139Ave hr.
First 5mins or so was paced walking, overall came back much more positive, ESP about the run.
My ongoing swollen right knee issue is ok when running but at its widest point it is 1inch rounder than my left. Sports massage is needed!
Great little trail route along a cycle path, up and over the white horse and then back home. No head torch so could not have left it any later!
Trail
7.17m, 1hr11mins
10.01 ave pace, 139Ave hr.
First 5mins or so was paced walking, overall came back much more positive, ESP about the run.
My ongoing swollen right knee issue is ok when running but at its widest point it is 1inch rounder than my left. Sports massage is needed!
Day 2 16/3/12
Later run out and short of time for trail miles so stuck to the roads. Mainly an out and back.
Time - 56mins, distance 6.01m
Pace 9.19min miles, ave Hr 143.
Still taking it nice and easy, getting used to new gait. This is reflected in Ave HR.
Time - 56mins, distance 6.01m
Pace 9.19min miles, ave Hr 143.
Still taking it nice and easy, getting used to new gait. This is reflected in Ave HR.
Day 1 my Birthday
I have been training and improving my strength through regular Pilates and occasion runs. After been signed off by the physio and podiatrist (new insoles) I am now back focused on running. The short term plan is to be back up to strength by the end of April.
Anyway 365 runs, starting on the 15:3:12
Trail
8.88m, 1hr29
Pace Ave 10.04, Hr Ave 145
Anyway 365 runs, starting on the 15:3:12
Trail
8.88m, 1hr29
Pace Ave 10.04, Hr Ave 145
Setting up the challenge
After failing to keep news Years resolutions, and giving up things for lent I have decided to turn things on their head and 'commit' to something instead!
After receiving physio following a hip injury after running my first multi day ultra (84m in 3 days (trail)) I had to drop out of my first 100m race (Thames Path). I have had to transfer to the South Downs Way 100 at the end of June and have entered other build up races before this, and have planned 2/3 events after this.
Anyway to aid my recovery, from my birthday on the 15th March I have committed to running every day, to help me get fit quickly but also to probe to myself that I can 'commit' to something.
My official get outs are as follows:-
*Injury
*Illness
*Day after race, however I shall commit to walking.
Having completed 5 Ironman Triathlons inc my comeback race after a few years lay off in Wales (12hrs 29.55) I am turning my hand the Tail and Ultras during 2012.
Race plan at the moment is
*Neolithic Marathon - May
*Marlborough Downs challenge 33 - May
*South Downs Way 100 - June/ July
*Ridgeway Challenge 84 - Aug
*druids/winter 100 Nov???
After receiving physio following a hip injury after running my first multi day ultra (84m in 3 days (trail)) I had to drop out of my first 100m race (Thames Path). I have had to transfer to the South Downs Way 100 at the end of June and have entered other build up races before this, and have planned 2/3 events after this.
Anyway to aid my recovery, from my birthday on the 15th March I have committed to running every day, to help me get fit quickly but also to probe to myself that I can 'commit' to something.
My official get outs are as follows:-
*Injury
*Illness
*Day after race, however I shall commit to walking.
Having completed 5 Ironman Triathlons inc my comeback race after a few years lay off in Wales (12hrs 29.55) I am turning my hand the Tail and Ultras during 2012.
Race plan at the moment is
*Neolithic Marathon - May
*Marlborough Downs challenge 33 - May
*South Downs Way 100 - June/ July
*Ridgeway Challenge 84 - Aug
*druids/winter 100 Nov???
Subscribe to:
Comments (Atom)