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
Wednesday, 30 May 2012
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
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