Thursday, June 30, 2005
Thursday 30 Junes run (5 miles)
Dead slow run kept pulse below 160bpm, ran in my nike frees for roughly 30min felt like realy nice shoes.finally got some anti-biotics for this cough. The Doc said that my lungs sound clear(that rules uot infection i thought?), it is most likely seasonal but if i'ts not clearing up in a week to make another apointment.
Wednesday 29th Junes run (10 miles)
AM 35 min easy around Dinton pastures.
weights Bench press, Seated row, Bicep curl/shoulder press pyramid.
PM 35 min along the river from my house, easy
weights Bench press, Seated row, Bicep curl/shoulder press pyramid.
PM 35 min along the river from my house, easy
Tuesday, June 28, 2005
Tuesday 28 junes run (6 miles)
1 mile warm up, 3miles jog 50m sprint 50m, 2 mile cool down.
Chest feels much better, but got tighter as we went on, I,m not coughing as much. Quite a good session to 'get back in to it' probably going to do two easy 35s tommorow and possibly some gym work. Planning to start some form of structured weights programme because i,ve been a bit slack lately.
Chest feels much better, but got tighter as we went on, I,m not coughing as much. Quite a good session to 'get back in to it' probably going to do two easy 35s tommorow and possibly some gym work. Planning to start some form of structured weights programme because i,ve been a bit slack lately.
Monday, June 27, 2005
Monday 27th Junes run (5miles)
Shocking run at the weekend, mostly due to still having a bloody cough that won't shift. Im going to run easy this week 4-5 miles a day untimed. I ran along the river today, cough is improving I think, but Its bad at night and first thing in the morning. Ill give it anouther few days, if it doesn't look like improving ill go and se the G.P again. (lucky them)
Friday, June 24, 2005
Friday 24th Junes run (3.5 miles)
Easy run from the gym again. ran with Craig, just to loosen legs for tommorow. Martin has advised wearing flats tommorow as opposed to spikes. The main reason being injury prevention. Probably going to wear the new balance. Although they are more low profile than my nikes the heel is higher than the toe, which in turn seems to stop any achillies problems.
Thursday, June 23, 2005
Thursday 23rd Junes run (6miles)
Ran from the gym at an easy pace with Nig, we ran from Shiplake along the river for 20 and bacg again. I'm glad to see it's not just me the heat was effecting! Hamstring feels much better tonight.
A slightly different version of events (but the truth)
What a weekend! Ran the Ridgeway relay on Sunday in What amounts to arctic conditions. I could not run properly because I was just so cold, 4 of the 10 runners where killed with hypothermia, 3 are still missing, presumed dead. Never the less, we won by default in that we where the only team to turn up. All in all it was a great day out. Never thought I'd be fastest on the leg with 7:04 miles; yes 7:04. It tells you something about the conditions, especially as my first 2 miles where close to 6:00 miles (I GUESS). Running over a 7.?? mile route shows how much I slowed.
Monday and Tuesday I didn't run because I've had a bad chest, Wednesday I ran 35min in the morning same in the afternoon. My chest is still not 100% but it is improving to the extent that I should be able to run reasonably well on Saturdays 5k. Planning to do an easy 45-60 tonight with Nig cause Mr.T is bloody resting, (pussy). Another moan -my hamstrings are both tight.
Monday and Tuesday I didn't run because I've had a bad chest, Wednesday I ran 35min in the morning same in the afternoon. My chest is still not 100% but it is improving to the extent that I should be able to run reasonably well on Saturdays 5k. Planning to do an easy 45-60 tonight with Nig cause Mr.T is bloody resting, (pussy). Another moan -my hamstrings are both tight.
Friday, June 17, 2005
Friday 17th Junes run (5 miles)
Ran a bit of Craigs Ridgeway loop,34:25. Ran at an easy pace because it was very humid and it makes Cornwall look flat! I've had a tight chest since Tuesday but oddly it doesn't seem to be effecting my running at all! Could make tomorrow morning interesting, We are going to run at about 10ish. Yipee I can get more than 6hrs sleep tonight, cause I'm not working tomorrow. Got to go to bloody Wantage next week for a first aid course, still it should mean just 5-6 hours of work a day and another 3-4 of driving knowing the roads around here!!
My Achilles is miles better (just feels a little tired, but not excessively) Another good thing is that my right hamstring has completely cleared up,I have however noticed that it is less flexible than the left. It is however something that is easy to work on. For those of you who aren't familiar with the site, peak performance have got a lot of new stuff posted, including a blog section that makes for good reading.I picked this one out as recommended for those with Achilles problems. www.pponline.co.uk/encyc/0125b.htm
My Achilles is miles better (just feels a little tired, but not excessively) Another good thing is that my right hamstring has completely cleared up,I have however noticed that it is less flexible than the left. It is however something that is easy to work on. For those of you who aren't familiar with the site, peak performance have got a lot of new stuff posted, including a blog section that makes for good reading.I picked this one out as recommended for those with Achilles problems. www.pponline.co.uk/encyc/0125b.htm
Thursday, June 16, 2005
Spoke to soon
Typical, Its going to be HOT on Saturday and Sunday, should be fun! #:->
My new schedule
Craig finally got his lazy arse around to updating our schedules. He's just about earnt that Big Mac meal I brought him, maybe...
Schedule complete to 16th June (MS Excel format)
Schedule complete to 16th June (MS Excel format)
Thursday 16th Junes run (10 miles)
20 min easy along the river, 20min tempo, 20 min easy. Crap weather (again) but a much better tempo effort that the previous two(as in the pacing was much more even). Good run but tired legs now. I'm still doing my leg exercises, but I'm holding a 12kg dumbell now, because they where getting to comfortable; god I'm hard (In a fully hetrosexual, kinda manly hard way). Note to Craig what do you think to setting up a blog for Nig(el)?
I should be looking at around 60 miles this week, if we do an easy 3-4 tommorow, a easy 35min run on Saturday evening and I can get 3-4 miles extra on to my Ridgeway leg (7 ish I think). I may carry on and do ten minuets out and back with Craigs leg (if you don't mind)
I should be looking at around 60 miles this week, if we do an easy 3-4 tommorow, a easy 35min run on Saturday evening and I can get 3-4 miles extra on to my Ridgeway leg (7 ish I think). I may carry on and do ten minuets out and back with Craigs leg (if you don't mind)
Wednesday, June 15, 2005
PAIN AWAITS
Martin e-mailed Saturdays session, 4x1200 (2min recovery) target time 3:45 that is 75sec laps(5min miles). Should be fun in the heat that's predicted. It looks to me that our bodies are being steered toward being 'comfortable' at 5min mile speed, the sessions have been at that pace or slightly faster with various recoveries (usual depleting) Hopefully this will give us a significant leap forward at the 10k and 5k distance this summer.
Leg was a bit tight this morning but I am still doing the calf/achillies exercises.
Leg was a bit tight this morning but I am still doing the calf/achillies exercises.
Wednesday 15th Junes run (8.5 miles)
Ran around the canal loupe plus the park in 53:58. Wet, windy British summer time.
Tuesday, June 14, 2005
Tuesday 14th Junes run (6 miles)
2.5 mile warm up jog 5x800m (4min Recovery)2:23, 2:25, 2:27, 2:28, 2:27 +1mile cool down jog. Ran at Bracknell track (cause it's free) quite a windy day and running on my own. Achilles, calf and hamstring all held up well. Not 100% but considerably better than the last few days. I've started doing concentric(the down bit) calf raises with strait and bent leg 3x15 twice each day(as suggested by Martin) It seams to be having an effect already. Relatively pleased with the run my average target was 2:25, I hit 2:26 with a wind and running solo. Didn't feel quite as obliteradted at the and of the workout as I have done when training with the group, still feel like I ran 100% but maybe a group gets anouther 1-2% out of you!? If I look back even a month ago I'm fairly sure there is no way I would have run this quick then. looking forward to Saturdays run.
"There are clubs you can't get in to, schools you can't go to, streets you can't walk down; but the roads are always open"-NIKE
"There are clubs you can't get in to, schools you can't go to, streets you can't walk down; but the roads are always open"-NIKE
Monday, June 13, 2005
Monday 13th Junes run (7.5 miles)
Ran the canal loupe and park from Craigs house in 47:02. Steady run, leg feels much better; hamstring tight but calf wasn't a problem atall.
"I've met my greatest hero; me"-Unknown
"I've met my greatest hero; me"-Unknown
Sunday, June 12, 2005
Feel ok
It's 3:38 both legs feel ok now, maybe I just needed to stretch them out. They don't even feel excessively tight. I know I won't be able to tell 100% till the morning but looks optimistic. I've been looking on the net for Achilles/Calf strengthening programmes ,worth a try.
AAAAArgh Sunday 12th Junes run (4 miles)
Pulled out at 3k calf and hamstring not 100%. Thought it to much to risk taking another week off for what would have been an average time at best. Both legs are sore to a reasonably equal level, the site of the original injury is significantly better. Think I may start running in high heels (with a medial post; obviously!) looking back on what I did of the race, I felt wiped out anyway very dry mouth, the reason I made the decision to pull out was I felt my hamstring start to twitch , cramp???To cut a long wine short, I feel my training times are significantly better than my race would've been, yet I can't put my finger on why? It wasn't a lack of confidence I was really up for a scrap today, didn't go off miles to fast but hit 2k in 6:42 feeling like it was 6:00?????? Going to try to run easy tomorrow, aim for 35 if I feel ok I'll carry on to 50(ish)
Tuesdays session is 5x800 off 4min (ignore that Craig, you've got 30 sec jog) Martin has set me a target 2:25 per rep (as an average).
My next 2 weeks should look like this:
Mon 45-1hr easy
Tue 5x800 (4min)
Wed 45-1hr easy
Thur 20min tempo
Fri 35 or off
Sat 4x1200 (2min)
SunRidgeway +3/4miles
Mon: 45-1hr
Tue:Track session
Wed 45-1hr
Thur Off
Fri35min jog
Sat 5K RACE
Sun 75-80min
Tuesdays session is 5x800 off 4min (ignore that Craig, you've got 30 sec jog) Martin has set me a target 2:25 per rep (as an average).
My next 2 weeks should look like this:
Mon 45-1hr easy
Tue 5x800 (4min)
Wed 45-1hr easy
Thur 20min tempo
Fri 35 or off
Sat 4x1200 (2min)
SunRidgeway +3/4miles
Mon: 45-1hr
Tue:Track session
Wed 45-1hr
Thur Off
Fri35min jog
Sat 5K RACE
Sun 75-80min
Saturday, June 11, 2005
Leg much better
90% sure i'll be running tomorrow. Original site of injury is much better but my gastronomes(?) feels as if it's developed a bloody great knot in it (tender to touch, feels like it needs stretching but can't be stretched enough to make a difference) running the Ridgeway relay next week as a training run. (I won't hammer it I promise)- note to Barry/Martin. Without wishing to sound arrogant I think RRR are better of having me and Craig in the team going at a steady pace than having to put someone slower running at a fast effort. Looking forward to a bit of a track season this year. I'd like to do a ten miler and the Brighton 10k again this year (NOV). Get a good winter season in and have a PB smashing year .
As Andy said to me it dos kindda look like our club 10k champs. Maybe that is the Andy who's been checking our blogs 2-3x a day?????? What do you think Craig?
As Andy said to me it dos kindda look like our club 10k champs. Maybe that is the Andy who's been checking our blogs 2-3x a day?????? What do you think Craig?
Wednesday, June 08, 2005
Going to see Rick
1pm tommorow i've made an apt to see Rick Wetherall Osteopath, Sports massage and all round put you back together nice bloke. leg is sore but ROM doesn't seem to be affected.
Post Rick entry... Bastard! at least the rest of my leg hurts aswell now. he doesn't think I will have a problem racing on Sunday.
Post Rick entry... Bastard! at least the rest of my leg hurts aswell now. he doesn't think I will have a problem racing on Sunday.
Wednesday 8th Junes run (9?miles)
Tow path run at a steady pace, Right Achilles/Calf very sore, Ill see how it is tomorrow, if its very bad i'll take Thursday and Friday off, which should give me a decent"repair time" for Sundays run. Neurofen and Emu oil are on the menu for the next two day "yum, yum".
Tuesday 7th Junes run (6 miles)
2 mile warm up 4x1k 3min recovery. 305,06,07,06. Good run; much faster than I thought I could go. Achilles a little sore so I ran in my flats, 2 mile cool down. The wind was up a bit tonight aswell, worth a second a lap? Craig and I are both looking at top 10/15 in the Hampshire league apparently. Nice to know someone(other than me) thinks we have talent.
"I don't mind doing steeplechase (in the southern mens league) if there are no spots in the 5,000 going begging."-Me to Martin and Barry
"Rob; do you run in the middle of the road? or on the pavement?"- There response to my suggestion. ( I think that means no!)
Buy the way, hello Andy.
"I don't mind doing steeplechase (in the southern mens league) if there are no spots in the 5,000 going begging."-Me to Martin and Barry
"Rob; do you run in the middle of the road? or on the pavement?"- There response to my suggestion. ( I think that means no!)
Buy the way, hello Andy.
Tuesday, June 07, 2005
Skeletal schedule for coaches
Right guys, I've got Craig to copy his schedule for me, and he's modified it slightly - but I'm still presently customizing it. I've put all the easy runs as 2 runs until I figure my shifts out, but if I don't do 2 I'll modify it so its shows my single 45 minute-1hour run. The link is below...
Schedule (1st draught)
Schedule (1st draught)
Monday, June 06, 2005
Monday 6th June (9? miles)
Ran to Craigs and then the canal route with him. 54:56 in total. Steady run but Achilles a bit tight, I think Its the spikes from Tuesday.
Sunday 5th Junes run (11.5 miles)
1hr18 around Bracknell forest with Craig and Nev, after the previous weeks sessions the route seemed easy. Good run, nice weather. 45 miles last week, bit below what I wanted but the quality was much higher.
Saturday 4th Junes run (6miles)
Ran at the track, lovely session 6x4x200m with 2min and 30sec recovery respectively. Each rep was 32/33 seconds, which I'm pleased with. Martin and Barry(Basingstoke and mid Hants) have agreed to coach me. My schedule will appear soon (when computer genius puts it on for me) basicly it looks like this.
Monday 2x35min or 45-1hr
Tuesday Track session
Wednesday 2x35min or 45-1hr
Thursday 20min Tempo
Friday 35min or Rest
Saturday Track session plus second 30 min run (optional)
Sunday long run 75-80min
Thankfully (I THINK) I can now make Tuesdays session so I'll see you there, if you've read this Martin, Barry and Craig
Monday 2x35min or 45-1hr
Tuesday Track session
Wednesday 2x35min or 45-1hr
Thursday 20min Tempo
Friday 35min or Rest
Saturday Track session plus second 30 min run (optional)
Sunday long run 75-80min
Thankfully (I THINK) I can now make Tuesdays session so I'll see you there, if you've read this Martin, Barry and Craig
Friday, June 03, 2005
No Run, just sleep.(0 miles)
zzzzzzzzzz zzzzzzzzzzzzz zzzzzzzzzzzzzzzzz zzzzzzzzzzzzzz
Thursday, June 02, 2005
Thursday 2nd Junes Run (11 miles)
Tempo run today- 20 min warm up, 20 min tempo, 20 min cool down. c.10 miles.Ran at dinton pastures again, hung on to Craig for the first half, but my legs got the better of me. It's not a lack of aerobic fitness(I don't think) but just not very fresh.The ten miles turned in to close to eleven because we got lost on the warm down.
probably going to have tommorow off, legs are getting very tired. Track on Saturday plus a 35 min recovery run in the afternoon. 14-15 miles on Sunday, should give me a week of about 52-53 miles.
"Just look what I can do a year free from injury"- Dame Kelly Holmes, Olympic 800m/1500m gold medal winner.
probably going to have tommorow off, legs are getting very tired. Track on Saturday plus a 35 min recovery run in the afternoon. 14-15 miles on Sunday, should give me a week of about 52-53 miles.
"Just look what I can do a year free from injury"- Dame Kelly Holmes, Olympic 800m/1500m gold medal winner.
Wednesday, June 01, 2005
Wednesday 1st Junes run (6.5miles)
Ran from Palmer park with Craig, 20 min out and back plus 3x80m strides on the track.
Tuesday 31st Mays run (6.5 miles)
2 mile warm up 10*400 1min recovery 66,69,68,69/70 for the rest of the reps, average 69 dead. 2 mile warm down. From previous notes 10x400 off a minuet gives you your estimated pace for 1500/mile (4:18.75)(4:36.25) not bad; assuming it's accurate. The run tonight has given me alot more confidence, just wonder how I would have performed over 800/1200, still you can only go by what you actually did, looking forward to Saturday (sort of)
Ran at the Grange with Basingstoke and mid hants. Very nice bunch and an even better group of runners.
"Strength is solitude; to depend on the crowd is weakness. The man who needs the mob to nerve him is much more alone than he imagines."-Samuel Jhonson, 18th-century writer and the most-quoted Englishman after Shakespeare.
Ran at the Grange with Basingstoke and mid hants. Very nice bunch and an even better group of runners.
"Strength is solitude; to depend on the crowd is weakness. The man who needs the mob to nerve him is much more alone than he imagines."-Samuel Jhonson, 18th-century writer and the most-quoted Englishman after Shakespeare.
