This is my easy week but I was still keen to get a run in today. I knew I wouldn't be able to run at lunchtime and wouldn't really want to run after work so decided to get up early and run at 6.30am.
I also needed to get some money out the ATM so ran into Paisley past the bank on the way. The pavements were really icy and slippy so I ran on the road as much as possible. Fortunately there weren't too many cars about so it was fine.
This is my only run of the week on my own so I spent the time thinking about various things. Often I'd be thinking about this blog and what I wanted to write about. Now I'm thinking about the whw podcast and what items I could include.
One of the things I thought about was a series of 'Lessons I've learnt from the whw.' I've written down a list so watch out for those in future episodes. I will also ask others to contribute. I'm also getting some ideas from others so it looks like the whw podcasts are here to stay!!
I started off quite easy and ran comfortably for the almost 6miles. I reached the house at 5.95miles but resisted the temptation to run the extra 0.05 to round it up!!
I started my 'Hillfit' exercises yesterday. Here is a summary of how I got on ...
1. Wall sit
I started with the basic position. Sitting against the wall with ankles, knees and hips all at 90degrees. I held the position for 90secs but my legs were shaking a fair bit for the last 20secs or so. I think it may be a few weeks before I can progress to adding weights and making it harder.
2. The push-up plank
Again I started with the basic plank position (the start of a press up) and held it 60sec. I felt okay with this one and will progress to doing a few slow press-ups for 90sec making sure I'm doing them with the correct body position.
3. The modified row
This was is fun. You tie two corners of a beach towel and place it behind a door and shut it so the towel is jammed. (note .... make sure you are pulling the door shut!). Then holding the towel and leaning back, sqeeze your shoulder blades together and pull your self towards the door.
If this doesn't make sense buy the ebook!
I found this one fairly easy so maybe I wasn't doing it right! I think I need to do the movement slowly to engage all the muscles. So a work in progress this one.
4. The hip extension
This one was harder than it looked. Lying on my back with hands flat on the floor I lifted up my buttocks imaging there is a 50p between the cheeks (interesting thought!) and held for 90secs. I think I'll stay with this basic one for a few weeks before adding some weights.
I reckon the four exercises took me about 10mins. I just did one 90sec go of each. I think that is what Chris recommends.
Plus I've started to clean my teeth standing on one leg to improve my balance.
Friday, January 27, 2012
Wednesday, January 25, 2012
Review of 'Hillfit' by Chris Highcock
I felt I could have run yesterday but decided it would do me more good to have another day off after Saturday's 30miler. So my first run was back at the club tonight.
There were 3 in our group, Davie, Gordon and I. We did our Foxbar/Paisley loop in the pouring rain and wind which seemed to be in our face the whole time even though we did a big circuit! So a steady 9.88miles at 7.46pace.
We ran together and chatted the whole way with our conversation ranging from running to the price and quality of socks to facebook to how to keep my head cam dry to .... a whole range of topics. It certainly makes the miles go faster!
At the beginning of the year I wrote in my plans for the year that one of the things I was planning to do was some weight training as I recognised I need to get a bit stronger on my upper body as I'll be carrying a rucksack on the Lakeland 100.
I have to report that I've not started yet but I think I now have the answer of what to do!
Last week Chris Highcock sent me a copy of his ebook, 'Hillfit'.
I've got to know Chris though our blogs and we 'accidently' met up at the Real Cafe in Tyndrum last year after the Devils race.
Anyway Chris is a real expert on conditioning research and his excellent blog is an amazing resource for the latest in current thinking about all aspects of health and fitness. I don't think he would necessarily encourage people to run the distances we do but he does respect us! I even featured on his blog one day.
I'm not sure whether Chris read my post on doing some weights or not but he sent me a link to his ebook to review. It is only 50 pages long and can be read in under an hour but is jam packed with so much advice and experience.
In the first part of the ebook Chris explains clearly why strength is important for general health and hill walking (his passion) in particular. He had my attention straight away because I realise in the Lakeland 100 I'm going to be doing a lot of hill walking.
If I can be stronger and more efficient on each step as Chris suggests then it's going to pay real dividends to my race.
The reason I haven't got going on any weights is that I'm not a member of a gym and don't want to be. I'd much rather be outside running. So it's always going to be difficult to try and find somewhere to go. Also if a routine is going to take too much time I know I won't keep it going.
Again Chris answered all my questions showing that I could make real gains by some simple exercises done the right way at home with minimal or no equipment.
Chris explains that the key to the excercises is that must engage all the muscles, slow-twitch, immediate-twitch and fast twitch and that there must be a progression. Read the ebook ... it all makes sense.
So having convinced me of the value of strength Chris outlines four simple exercises that he says will make a real difference.
1. The wall sit
2. The push up plank
3. The modified row
4. Hip extension
For each one Chris explains how to do them properly and has various steps that you can work through so that there is progression.
There are also chapters on 'warming up and stretching' and 'beyond strength' which were helpful and a list of resources and references to take things further.
So I'm going to start this programme on Tuesday and Thursdays. They are the days I'm cross training (cycling to and from work) so that should fit in well. I'll let you know how I get on!
If you would like a copy of Chris' ebook it costs £9.95 and you can download it from www.hillfit.com If you are at all interested in getting stronger and fitter for walking or running I would thoroughly recommend it.
Note ... Chris left this comment after I wrote this ...
If any of your readers want to go to the Promotions page and use the discount code WHW they will get 50% off. So even better value. Thanks Chris
I've done a second podcast for the whw. In this second episode I interviewed Ian Beattie and read out my 2008 race report. I've had some good feedback so I'm going to keep doing them.
Maybe not every week but on a regular basis. I've asked a number of people to contribute so it's up to them to send me the material for the podcasts.
There were 3 in our group, Davie, Gordon and I. We did our Foxbar/Paisley loop in the pouring rain and wind which seemed to be in our face the whole time even though we did a big circuit! So a steady 9.88miles at 7.46pace.
We ran together and chatted the whole way with our conversation ranging from running to the price and quality of socks to facebook to how to keep my head cam dry to .... a whole range of topics. It certainly makes the miles go faster!
At the beginning of the year I wrote in my plans for the year that one of the things I was planning to do was some weight training as I recognised I need to get a bit stronger on my upper body as I'll be carrying a rucksack on the Lakeland 100.
I have to report that I've not started yet but I think I now have the answer of what to do!
Last week Chris Highcock sent me a copy of his ebook, 'Hillfit'.
I've got to know Chris though our blogs and we 'accidently' met up at the Real Cafe in Tyndrum last year after the Devils race.
Anyway Chris is a real expert on conditioning research and his excellent blog is an amazing resource for the latest in current thinking about all aspects of health and fitness. I don't think he would necessarily encourage people to run the distances we do but he does respect us! I even featured on his blog one day.
I'm not sure whether Chris read my post on doing some weights or not but he sent me a link to his ebook to review. It is only 50 pages long and can be read in under an hour but is jam packed with so much advice and experience.
In the first part of the ebook Chris explains clearly why strength is important for general health and hill walking (his passion) in particular. He had my attention straight away because I realise in the Lakeland 100 I'm going to be doing a lot of hill walking.
If I can be stronger and more efficient on each step as Chris suggests then it's going to pay real dividends to my race.
The reason I haven't got going on any weights is that I'm not a member of a gym and don't want to be. I'd much rather be outside running. So it's always going to be difficult to try and find somewhere to go. Also if a routine is going to take too much time I know I won't keep it going.
Again Chris answered all my questions showing that I could make real gains by some simple exercises done the right way at home with minimal or no equipment.
Chris explains that the key to the excercises is that must engage all the muscles, slow-twitch, immediate-twitch and fast twitch and that there must be a progression. Read the ebook ... it all makes sense.
So having convinced me of the value of strength Chris outlines four simple exercises that he says will make a real difference.
1. The wall sit
2. The push up plank
3. The modified row
4. Hip extension
For each one Chris explains how to do them properly and has various steps that you can work through so that there is progression.
There are also chapters on 'warming up and stretching' and 'beyond strength' which were helpful and a list of resources and references to take things further.
So I'm going to start this programme on Tuesday and Thursdays. They are the days I'm cross training (cycling to and from work) so that should fit in well. I'll let you know how I get on!
If you would like a copy of Chris' ebook it costs £9.95 and you can download it from www.hillfit.com If you are at all interested in getting stronger and fitter for walking or running I would thoroughly recommend it.
Note ... Chris left this comment after I wrote this ...
If any of your readers want to go to the Promotions page and use the discount code WHW they will get 50% off. So even better value. Thanks Chris
I've done a second podcast for the whw. In this second episode I interviewed Ian Beattie and read out my 2008 race report. I've had some good feedback so I'm going to keep doing them.
Maybe not every week but on a regular basis. I've asked a number of people to contribute so it's up to them to send me the material for the podcasts.
Monday, January 23, 2012
Video from the whw training weekend
The weather wasn't the best for taking lots of photos and video clips but I managed some!
Here is a short video (12mins 38secs) to give you a flavour of the whw training weekend.
Here is a short video (12mins 38secs) to give you a flavour of the whw training weekend.
Sunday, January 22, 2012
whw training weekend
What a great weekend! When Ian suggested this idea a few months ago I thought it would be good but it was even better than I anticipated ... despite the weather.
On Friday night Caroline came over to our house, we had a brocolli pasta bake and then drove over to the Oak Tree at Balmaha. When we arrived just after 8pm there were a good number of people and the atmosphere was really good.
It was great to chat to friends, old and new. By about 10.30pm we were ready to go to bed to get a good sleep before the run on Saturday. We had a lovely big room above the bar so as we drifted off to sleep we could hear a general chat and laughter below.
We woke fairly early with the wind and rain battering the windows and we knew the forecast of 60mph wind was going to be true. We wandered down for breakfast at 8am to join lots of others runners all ready to go.
There were over 50 people staying and another 20 or so joining us for the day to run. I opted for a full cooked breakfast figuring that I wasn't starting running until 10am so I had time for it to digest. Plus we paid for it so wanted to get my moneys worth!!
Caroline was keen to start earlier so that she could settle into her own pace. So she set off at 9.15am and the Katrina and Silke set off with Karen at 9.35am ...
From 9.30am onwards the rest of the runners started gathering in the bar. Ian gave us a quick briefing encouraging everyone to look after each other and keep safe. We went out side for a photo and then set off at 10am.
My garmin hadn't quite got the satelite signal so I started right at the back of the field. My goal for the day was to try and run within myself so I was quite happy to start at the back and not set off too hard.
Here is the file of the my run ...
After a minute or so I saw Lorn running towards me. I've met Lorn through our blogs and met her when she took Katrina for a recce run on the Glasgow half marathon route in September. Lorn has entered the Fling this year so was keen to join us but wanted to start earlier. So she drove to Rowardennan and ran back in time to run with us.
So Lorn & I ran together most of the way to Rowardennan. It was great to chat and about ultra running, swimming and various things. I hadn't planned to run with anyone in particular and was looking forward to seeing who I spent time with.
We caught a few people and had a quick chat as we passed. After an hour or so we caught up with Ian and Sandra. I ran with Ian for the last 30mins or so into Rowardennan. It was great to have time to chat.
When we arrived at Rowardennan there were a group of folks sheltering ......
I was keen to keep moving so didn't hang around too long. For the next section I ran with Ian K and Carrie. I really enjoyed hearing all about Ian's UTMB finish last year. I sounds an amazing race and Ian did so well to finish within the cut offs.
Carrie has entered the race for the past two years but due to injury has not managed to start so her first goal for this year is to get to the start line on 23rd June fit and healthy. I realy hope she can.
We also caught up with Mike R on the hill he joined us before pushing on after a while. We walked up the hills and kept a steady run on everything else. We caught up with Katrina and Silke 30mins or so out of Rowardennan.
They were both gong well and Katrina's first comment was, 'I've been eating lots!' I gave Katrina two instructions for the run. Firstly to stay with Silke until at least Inversnaid as I knew Silke would help Katrina pace herself.
Any secondly to make sure she ate every 30mins or so. For once in her life she actually listened to me and did as she was told. (It's such a good job she doesn't read this!!). A number of people commented to her about her recent marathon so realises that people do actually read this blog!
I ran with Katrina & Silke for the next 30mins or so. Mark L caught up with us and joined in the general chat. Mark & I are both doing the Lakeland 100 this year so we talked about our plans and thoughts about that race.
Mark also kindly took this photo of us ...
With about a mile or so before Inversnaid Mark & I pushed on and ran into Inversnaid. The weather had been pretty mixed all morning. We had some heavy rain and very strong winds but also times of calm and warmth.
There were runners stopping to take off jackets and then putting them back on quite regularly. I had one top on and a jacket and stayed that way the whole run. The only thing I swapped was my gloves and head band.
As we approached Inversnaid the runners at the front of the group including Thomas were heading back. They looked as though they were running strongly and enjoying pushing each other on. I'd also seen Caroline who was going well.
One of the nice things about an out and back with 70 runners is that you get to everyone at least once.
I arrived at Inversnaid in 2hrs 54mins. There were a group of runners sheltering in the entrance. It was really wet and windy so I decided to keep going. As I set off Katrina, Silke and another group of runners arrived.
I set off back to Balmaha on my own. I wasn't sure if I'd end up on my own but assumed that either I'd catch someone or someone would catch me!
After a few minutes I caught up with Sandra and we ran together for a while. Sandra ran the whw for the first time last year. We spent 45mins or so being treated by Dr Chris Ellis at Kinlochleven so we chatted about that and Sandra's plans for this year.
I said to Sandra that the vast majority of runners significantly improve on their second year so no pressure but I'm expecting a sub 23hr finish!!
We caught up with Ryan McK who I've not met before. Ryan knows me though my blog so as we ran over the next couple of hours we chatted about all sorts of things. I must apologise if I bored him!
At one point he asked me a question about my races and 25mins later I was still talking!! Sorry Ryan but you did ask. Well I think he asked?!?
We caught up with Caroline who was still going well but grateful for the company. The three of us walked up the hill then ran strongly down the hill to Rowardennan. Caroline was having a good run which was great to see.
Ryan & I pushed on to Rowardennan were we stopped for a few minutes to refuel. Again we didn't want to stop too long so headed off for the final section.
Ryan & I continued to run together, chatting more about our plans for the year as well as all sorts of topics. I was feeling strong and was really encouraged with how I was going. Often on an out and back it can be tough going but running with people makes it so much easier.
With about 3miles to go Antonia joined us. I found out later that Antonia won the 12hr Glenmore race in December so didn't feel bad that she caught us!
Over the beach section I pulled ahead a bit and as it was getting really cold and wet again I decided to push on to keep warm. I ran the last 2-3 miles strongly. Again a real encouragement to finish strong.
I arrived back at Balmaha, 30.01miles of running, in 5hrs 57mins after I left ....
One of the great things about staying the second night was being able to go straight to our room and be in a hot shower within 5mins of stopping! As I went into the shower Everton were 1-0 up and by the time I got out it was 1-1!!
Katrina arrived back about 4.30pm. She had taken about 6hrs 50mins and was really pleased with herself. This was Katrina's longest run so far and another milestone in her build up to the Fling in April.
She learnt a lot from the run and was pleased with how it went. She felt a bit bad leaving Silke after Inversnaid but had good fun catching folk along the way. A number of people commented on how well she ran which is also encouraging to hear.
We headed down to the bar at 6pm and had a lovely meal and chat with folks. We were ready for bed at 10.30pm ... just in time for me to watch Match of the Day!
This morning I interviewed Ian for my next whw podcast .... so watch out for that! After breakfast Thomas, Silke, Caroline, Katrina & I went for a nice stroll up Conic Hill. It was windy but fairly clear.
I tried on an app on my phone ...
So a superb weekend. We really enjoyed it. Thanks to Ian for organising and for everyone for coming!
On Friday night Caroline came over to our house, we had a brocolli pasta bake and then drove over to the Oak Tree at Balmaha. When we arrived just after 8pm there were a good number of people and the atmosphere was really good.
It was great to chat to friends, old and new. By about 10.30pm we were ready to go to bed to get a good sleep before the run on Saturday. We had a lovely big room above the bar so as we drifted off to sleep we could hear a general chat and laughter below.
We woke fairly early with the wind and rain battering the windows and we knew the forecast of 60mph wind was going to be true. We wandered down for breakfast at 8am to join lots of others runners all ready to go.
There were over 50 people staying and another 20 or so joining us for the day to run. I opted for a full cooked breakfast figuring that I wasn't starting running until 10am so I had time for it to digest. Plus we paid for it so wanted to get my moneys worth!!
Caroline was keen to start earlier so that she could settle into her own pace. So she set off at 9.15am and the Katrina and Silke set off with Karen at 9.35am ...
From 9.30am onwards the rest of the runners started gathering in the bar. Ian gave us a quick briefing encouraging everyone to look after each other and keep safe. We went out side for a photo and then set off at 10am.
My garmin hadn't quite got the satelite signal so I started right at the back of the field. My goal for the day was to try and run within myself so I was quite happy to start at the back and not set off too hard.
Here is the file of the my run ...
After a minute or so I saw Lorn running towards me. I've met Lorn through our blogs and met her when she took Katrina for a recce run on the Glasgow half marathon route in September. Lorn has entered the Fling this year so was keen to join us but wanted to start earlier. So she drove to Rowardennan and ran back in time to run with us.
So Lorn & I ran together most of the way to Rowardennan. It was great to chat and about ultra running, swimming and various things. I hadn't planned to run with anyone in particular and was looking forward to seeing who I spent time with.
We caught a few people and had a quick chat as we passed. After an hour or so we caught up with Ian and Sandra. I ran with Ian for the last 30mins or so into Rowardennan. It was great to have time to chat.
When we arrived at Rowardennan there were a group of folks sheltering ......
I was keen to keep moving so didn't hang around too long. For the next section I ran with Ian K and Carrie. I really enjoyed hearing all about Ian's UTMB finish last year. I sounds an amazing race and Ian did so well to finish within the cut offs.
Carrie has entered the race for the past two years but due to injury has not managed to start so her first goal for this year is to get to the start line on 23rd June fit and healthy. I realy hope she can.
We also caught up with Mike R on the hill he joined us before pushing on after a while. We walked up the hills and kept a steady run on everything else. We caught up with Katrina and Silke 30mins or so out of Rowardennan.
They were both gong well and Katrina's first comment was, 'I've been eating lots!' I gave Katrina two instructions for the run. Firstly to stay with Silke until at least Inversnaid as I knew Silke would help Katrina pace herself.
Any secondly to make sure she ate every 30mins or so. For once in her life she actually listened to me and did as she was told. (It's such a good job she doesn't read this!!). A number of people commented to her about her recent marathon so realises that people do actually read this blog!
I ran with Katrina & Silke for the next 30mins or so. Mark L caught up with us and joined in the general chat. Mark & I are both doing the Lakeland 100 this year so we talked about our plans and thoughts about that race.
Mark also kindly took this photo of us ...
With about a mile or so before Inversnaid Mark & I pushed on and ran into Inversnaid. The weather had been pretty mixed all morning. We had some heavy rain and very strong winds but also times of calm and warmth.
There were runners stopping to take off jackets and then putting them back on quite regularly. I had one top on and a jacket and stayed that way the whole run. The only thing I swapped was my gloves and head band.
As we approached Inversnaid the runners at the front of the group including Thomas were heading back. They looked as though they were running strongly and enjoying pushing each other on. I'd also seen Caroline who was going well.
One of the nice things about an out and back with 70 runners is that you get to everyone at least once.
I arrived at Inversnaid in 2hrs 54mins. There were a group of runners sheltering in the entrance. It was really wet and windy so I decided to keep going. As I set off Katrina, Silke and another group of runners arrived.
I set off back to Balmaha on my own. I wasn't sure if I'd end up on my own but assumed that either I'd catch someone or someone would catch me!
After a few minutes I caught up with Sandra and we ran together for a while. Sandra ran the whw for the first time last year. We spent 45mins or so being treated by Dr Chris Ellis at Kinlochleven so we chatted about that and Sandra's plans for this year.
I said to Sandra that the vast majority of runners significantly improve on their second year so no pressure but I'm expecting a sub 23hr finish!!
We caught up with Ryan McK who I've not met before. Ryan knows me though my blog so as we ran over the next couple of hours we chatted about all sorts of things. I must apologise if I bored him!
At one point he asked me a question about my races and 25mins later I was still talking!! Sorry Ryan but you did ask. Well I think he asked?!?
We caught up with Caroline who was still going well but grateful for the company. The three of us walked up the hill then ran strongly down the hill to Rowardennan. Caroline was having a good run which was great to see.
Ryan & I pushed on to Rowardennan were we stopped for a few minutes to refuel. Again we didn't want to stop too long so headed off for the final section.
Ryan & I continued to run together, chatting more about our plans for the year as well as all sorts of topics. I was feeling strong and was really encouraged with how I was going. Often on an out and back it can be tough going but running with people makes it so much easier.
With about 3miles to go Antonia joined us. I found out later that Antonia won the 12hr Glenmore race in December so didn't feel bad that she caught us!
Over the beach section I pulled ahead a bit and as it was getting really cold and wet again I decided to push on to keep warm. I ran the last 2-3 miles strongly. Again a real encouragement to finish strong.
I arrived back at Balmaha, 30.01miles of running, in 5hrs 57mins after I left ....
One of the great things about staying the second night was being able to go straight to our room and be in a hot shower within 5mins of stopping! As I went into the shower Everton were 1-0 up and by the time I got out it was 1-1!!
Katrina arrived back about 4.30pm. She had taken about 6hrs 50mins and was really pleased with herself. This was Katrina's longest run so far and another milestone in her build up to the Fling in April.
She learnt a lot from the run and was pleased with how it went. She felt a bit bad leaving Silke after Inversnaid but had good fun catching folk along the way. A number of people commented on how well she ran which is also encouraging to hear.
We headed down to the bar at 6pm and had a lovely meal and chat with folks. We were ready for bed at 10.30pm ... just in time for me to watch Match of the Day!
This morning I interviewed Ian for my next whw podcast .... so watch out for that! After breakfast Thomas, Silke, Caroline, Katrina & I went for a nice stroll up Conic Hill. It was windy but fairly clear.
I tried on an app on my phone ...
So a superb weekend. We really enjoyed it. Thanks to Ian for organising and for everyone for coming!
Wednesday, January 18, 2012
Wednesday Club Run
There were five of us in our group tonight. We opted for our Paisley loop as we've not done this one for a number of weeks.
My watch took a bit of time to grab the satelite signal and so the other four set off without me. I waited a while and then decided I'd be on my own unless I got going. The signal finally caught after about 2mins of running hence the green start marker half way down the street.
Once I caught up with Chris, Davie, Stevie and a new guy who came for the first time tonight, Craig, it was all good. We ran at a steady pace, chatting and enjoying the run.
I'd said to Katrina to make sure we don't push too hard tonight as we have a 30miler on Saturday to be ready for but I don't think either of us really paid much attention. To be fair to Katrina though, her group only ran 5miles.
I'm really looking forward to the weekend. We've never stayed at the Oak Tree Hotel at Balmaha so that will be a real treat. I'll be taking my camera and head cam so watch out for plenty of pictures from the weekend.
I've enjoyed putting my first ever whw podcast together. If you want to listen to it you can do so on your computer or by downloading it from iTunes...... Advanced .... Subscribe to Podcast .... put in http://www.westhighlandwayrace.org/podcast/whw.xml ... click okay and it should download.
You can then sync it with your iphone or other devices.
I've got lots of ideas for future episodes!
My watch took a bit of time to grab the satelite signal and so the other four set off without me. I waited a while and then decided I'd be on my own unless I got going. The signal finally caught after about 2mins of running hence the green start marker half way down the street.
Once I caught up with Chris, Davie, Stevie and a new guy who came for the first time tonight, Craig, it was all good. We ran at a steady pace, chatting and enjoying the run.
I'd said to Katrina to make sure we don't push too hard tonight as we have a 30miler on Saturday to be ready for but I don't think either of us really paid much attention. To be fair to Katrina though, her group only ran 5miles.
I'm really looking forward to the weekend. We've never stayed at the Oak Tree Hotel at Balmaha so that will be a real treat. I'll be taking my camera and head cam so watch out for plenty of pictures from the weekend.
I've enjoyed putting my first ever whw podcast together. If you want to listen to it you can do so on your computer or by downloading it from iTunes...... Advanced .... Subscribe to Podcast .... put in http://www.westhighlandwayrace.org/podcast/whw.xml ... click okay and it should download.
You can then sync it with your iphone or other devices.
I've got lots of ideas for future episodes!
Monday, January 16, 2012
Monday night Fartlek
It was pretty cold tonight but once we'd warmed up it was fine. There were 8 in our group tonight including some fast runners.
A good session for ultra runners tonight with 4,5,6,6,5,4 mins all with 2min recoveries. As always I was keen to run the second set faster than the first and to try and get as close to 5miles as I could.
I achieved one out of two ...
I started near the front for each run. Hayley and Gemma went past, then Gerry and then Donald. I was really encouraged though as Gerry and Donald didn't quite manage to get past me on the last one! Maybe they started further back but I don't care ... they didn't catch me!!
On the second 6min run Hayley caught me but took a while to get past. I was feeling chuffed until I realise afterwards that she didn't feel too good on that one.
I felt that was my best Monday night since coming back. My achilles didn't give me any trouble at all which was really encouraging. Plus I felt strong right to the end.
This week I'm planning to run on Wednesday, then have a couple of days off before our whw training weekend when we are running 30miles. I'm really looking forward to it.
I've done a podcast for the whw as a test and I'm in the process of working out how to load it in itunes so it's available as a podcast.
If you want a sneak preview/listen then please do. Any comments would be appreciated. I'd like to do some more as they are a great way of sharing information.
A good session for ultra runners tonight with 4,5,6,6,5,4 mins all with 2min recoveries. As always I was keen to run the second set faster than the first and to try and get as close to 5miles as I could.
I achieved one out of two ...
I started near the front for each run. Hayley and Gemma went past, then Gerry and then Donald. I was really encouraged though as Gerry and Donald didn't quite manage to get past me on the last one! Maybe they started further back but I don't care ... they didn't catch me!!
On the second 6min run Hayley caught me but took a while to get past. I was feeling chuffed until I realise afterwards that she didn't feel too good on that one.
I felt that was my best Monday night since coming back. My achilles didn't give me any trouble at all which was really encouraging. Plus I felt strong right to the end.
This week I'm planning to run on Wednesday, then have a couple of days off before our whw training weekend when we are running 30miles. I'm really looking forward to it.
I've done a podcast for the whw as a test and I'm in the process of working out how to load it in itunes so it's available as a podcast.
If you want a sneak preview/listen then please do. Any comments would be appreciated. I'd like to do some more as they are a great way of sharing information.
Sunday, January 15, 2012
Early morning run on the Braes with Katrina
I feel I'm well into my weekly running routine now. Monday and Wednesday with the Club, Friday lunchtime on my own and Sunday with Katrina. I cycled to and from work on Tuesday and would have done so on Thursday but I needed the motorbike.
I'm keen to have a long slow build up this year especially with my main target, the Lakeland 100, not until the end of July.
This morning we needed to get home by 10am as Yonas, Emma's boyfriend, was flying back to Indonesia and we wanted to see say goodbye! We left at 7.35am which gave us 2hrs 25mins to run as far as we could.
It was dark as we set off but unlike last week it was a really clear morning with an almost full moon so we ran without head torches.
As we got to the top of the hill Katrina commented how nice the sky looked so out came the camera for a photo ....
The ground was nice and firm with the frost so it felt a lot easier to run on than last week when it was really muddy. I do love this weather. Cold but not too cold, no wind and the air feels so fresh and healthy.
On the picture below you can just about see the moon behind the tree ..
I followed Katrina for a while after this photo and I must say I was really impressed with how she runs off road. She is very light on her feet and effortlessly finds the right place to put her feet. She reckons it brings back memories of being on the hills in South Wales as a child.
Katrina is still a bit apprehensive about whether she'll be able to complete the 53mile Fling but I have no doubts. She is running well in January, coming off the back of a great 2011 and we still have 3 long training runs to come to build up her stamina and confidence.
We were chatting today about this time last year when her only goal was to complete a half marathon and she really wondered whether that was too ambitious. She ended up running 2 half marathons and a marathon.
Now at the start of 2012 her target is a 53mile Ultra!! I was saying to her that the moment I knew she moved from being a 'fun' runner to taking it more seriously was when we were driving down to Troon for the 10k in May last year and Katrina said to me, 'I'd really like to get under 50mins.'
Up until then she'd always said her only aim was to finish. This morning she asked me to keep a list of all her races! She's smitten.
On our way down we met Bobby Quinn from Kilbarchan with his dog out for his Sunday morning run. I often see him at the same point showing how we runners are creatures of habit!
We completed our big loop and I reckon we could fit in another 15mins of running before heading back to the house so we added on another 1.5mile loop which brought the total to 12.36miles.
As we made our way back to the house we met a guy heading up to the Braes with his dog for a walk so we stopped and asked him to take a photo ....
So another good run. I love being able to run with Katrina on these long early morning runs. It gives us a chance to chat and share the experience together. Sorry if that sounds soppy!!
This week I've ran 37.7miles which is about the same as last week. Next week will be a bit more as we are going on the whw training weekend where we plan to run 30miles on Saturday. Balmaha to Inversnaid and back.
We are really looking forward to it. We've never stayed in the Oak Tree at Balmaha.
I'm keen to have a long slow build up this year especially with my main target, the Lakeland 100, not until the end of July.
This morning we needed to get home by 10am as Yonas, Emma's boyfriend, was flying back to Indonesia and we wanted to see say goodbye! We left at 7.35am which gave us 2hrs 25mins to run as far as we could.
It was dark as we set off but unlike last week it was a really clear morning with an almost full moon so we ran without head torches.
As we got to the top of the hill Katrina commented how nice the sky looked so out came the camera for a photo ....
The ground was nice and firm with the frost so it felt a lot easier to run on than last week when it was really muddy. I do love this weather. Cold but not too cold, no wind and the air feels so fresh and healthy.
On the picture below you can just about see the moon behind the tree ..
I followed Katrina for a while after this photo and I must say I was really impressed with how she runs off road. She is very light on her feet and effortlessly finds the right place to put her feet. She reckons it brings back memories of being on the hills in South Wales as a child.
Katrina is still a bit apprehensive about whether she'll be able to complete the 53mile Fling but I have no doubts. She is running well in January, coming off the back of a great 2011 and we still have 3 long training runs to come to build up her stamina and confidence.
We were chatting today about this time last year when her only goal was to complete a half marathon and she really wondered whether that was too ambitious. She ended up running 2 half marathons and a marathon.
Now at the start of 2012 her target is a 53mile Ultra!! I was saying to her that the moment I knew she moved from being a 'fun' runner to taking it more seriously was when we were driving down to Troon for the 10k in May last year and Katrina said to me, 'I'd really like to get under 50mins.'
Up until then she'd always said her only aim was to finish. This morning she asked me to keep a list of all her races! She's smitten.
On our way down we met Bobby Quinn from Kilbarchan with his dog out for his Sunday morning run. I often see him at the same point showing how we runners are creatures of habit!
We completed our big loop and I reckon we could fit in another 15mins of running before heading back to the house so we added on another 1.5mile loop which brought the total to 12.36miles.
As we made our way back to the house we met a guy heading up to the Braes with his dog for a walk so we stopped and asked him to take a photo ....
So another good run. I love being able to run with Katrina on these long early morning runs. It gives us a chance to chat and share the experience together. Sorry if that sounds soppy!!
This week I've ran 37.7miles which is about the same as last week. Next week will be a bit more as we are going on the whw training weekend where we plan to run 30miles on Saturday. Balmaha to Inversnaid and back.
We are really looking forward to it. We've never stayed in the Oak Tree at Balmaha.
Friday, January 13, 2012
Lunchtime run and review of iphone arm band
Today I had a really enjoyable lunch time run in the crisp sunshine. I reckon this is my favourite running conditions. Maybe that was part of the reason for running a bit quicker than I'd planned.
I used my nike + gps app again. I hadn't realised when I used it on Wednesday that it talks to me after each mile! I'm told my time and overall pace. At the 5mile mark I was in a world of my own thinking about something or other when I suddendly heard a voice and thought someone had caught me up!
Then at the end of the run Paula Radcliff told me I'd just achieved a 10k pb!! Thanks Paula even if you are wrong. My refurbished Garmin 205 arrived today so I'll be back to using that but the app is a good back up. I'm impressed with Garmin as I only sent the broken one on Tuesday.
Before Christmas I received an email from Hamish at www.three.co.uk asking whether I'd be interested in trying out some running products and writing a report on my blog. I'm always happy to try out new things especially if I get one free!
So Hamish sent me a iphone arm band to try out. As I've just bought an iphone and my garmin was broke it came at just the right time to try out.
It arrived in this package ....
The iphone fits in really snuggly and the arm band sits very comfortably on my arm. There is plenty of space for a thicker or thinner arm so I reckon it would fit anyone.
When I set off on Wednesday for our club run I wondered whether it would be a bit annoying but after the first 5mins or so I didn't think about it and it certainly didn't change my running style.
There is space to be able to fix in the headphone jack if you want to listen to music/books/pocasts etc. I'm not a fan of running with music or anything really but I might try listening to a podcast as I've started listening to them since getting my iphone. As I write this I'm listening to Marathon Talk.
The arm band looks as though it is waterproof but I wouldn't like to try it in heavy rain as there are some holes for the headphone jack etc which may well leak water. I'm sure it would be fine in light rain.
So if you have an iphone and want to be able to run with it then I would definitely recommend this arm band. It is comfy on the arm and doesn't interfere with your running. I'll certainly be using mine regularly.
I used my nike + gps app again. I hadn't realised when I used it on Wednesday that it talks to me after each mile! I'm told my time and overall pace. At the 5mile mark I was in a world of my own thinking about something or other when I suddendly heard a voice and thought someone had caught me up!
Then at the end of the run Paula Radcliff told me I'd just achieved a 10k pb!! Thanks Paula even if you are wrong. My refurbished Garmin 205 arrived today so I'll be back to using that but the app is a good back up. I'm impressed with Garmin as I only sent the broken one on Tuesday.
Before Christmas I received an email from Hamish at www.three.co.uk asking whether I'd be interested in trying out some running products and writing a report on my blog. I'm always happy to try out new things especially if I get one free!
So Hamish sent me a iphone arm band to try out. As I've just bought an iphone and my garmin was broke it came at just the right time to try out.
It arrived in this package ....
The iphone fits in really snuggly and the arm band sits very comfortably on my arm. There is plenty of space for a thicker or thinner arm so I reckon it would fit anyone.
When I set off on Wednesday for our club run I wondered whether it would be a bit annoying but after the first 5mins or so I didn't think about it and it certainly didn't change my running style.
There is space to be able to fix in the headphone jack if you want to listen to music/books/pocasts etc. I'm not a fan of running with music or anything really but I might try listening to a podcast as I've started listening to them since getting my iphone. As I write this I'm listening to Marathon Talk.
The arm band looks as though it is waterproof but I wouldn't like to try it in heavy rain as there are some holes for the headphone jack etc which may well leak water. I'm sure it would be fine in light rain.
So if you have an iphone and want to be able to run with it then I would definitely recommend this arm band. It is comfy on the arm and doesn't interfere with your running. I'll certainly be using mine regularly.
Wednesday, January 11, 2012
Wednesday Club Run
There were three of us in our group tonight, Stephen, Gordon & myself. We decided on our Linwood run. I've sent away my Garmin 205 to get another reconditioned one. Hopefully I'll have more success with this one.
So I decided to try out the Nike + gps app on my iphone. I also wanted to try out the armband I was given to try out. I'll do a review on it soon as that was part of the deal of being given it.
So here is the charts that Nike running produces ...
We all agreed that it was a good solid run. We chatted the whole way round, well except for the couple of hills! Stephen has entered the Fling this year so we were chatting a bit about that. Stephen ran The Fling in 2009 and was going really well until Beinglas but struggled with cramp over the last 12 miles.
Stephen's work pattern over the last four year has meant he hasn't been able to get to the club but with his new work pattern hopes to make it one week in three. Plus he's planning to join us on our long run on Sunday 19th February. I was trying to persuade Gordon to try an ultra but he enjoys his golf too much!!
Katrina had a good run but struggled with eating our tea a bit too close to the run.
So I decided to try out the Nike + gps app on my iphone. I also wanted to try out the armband I was given to try out. I'll do a review on it soon as that was part of the deal of being given it.
So here is the charts that Nike running produces ...
We all agreed that it was a good solid run. We chatted the whole way round, well except for the couple of hills! Stephen has entered the Fling this year so we were chatting a bit about that. Stephen ran The Fling in 2009 and was going really well until Beinglas but struggled with cramp over the last 12 miles.
Stephen's work pattern over the last four year has meant he hasn't been able to get to the club but with his new work pattern hopes to make it one week in three. Plus he's planning to join us on our long run on Sunday 19th February. I was trying to persuade Gordon to try an ultra but he enjoys his golf too much!!
Katrina had a good run but struggled with eating our tea a bit too close to the run.
Monday, January 09, 2012
Monday night Fartlek
Another interesting session tonight set by our club coach Derek Parker. We had two sets of 7min 30sec, 4min 15sec and 3min 15sec all with 2min recovery.
There were 9 in our group tonight and we were all working hard. I tried to start near the front of the group seeting a target for Hayley and Gemma to go past. Then as Steven went past I tried to hang for as long as I could and the same with John McL & Donald K.
I felt pretty strong right through the session and one of my aims was to run each second set faster than the first which I achieved ....
It will always be hard to get near the 5mile mark when we have a session like this but it was different and probably a good session for an ultra runner.
I was quite happy with my effort tonight. I still feel I have a way to go but I'm definitely going in the right direction.
There were 9 in our group tonight and we were all working hard. I tried to start near the front of the group seeting a target for Hayley and Gemma to go past. Then as Steven went past I tried to hang for as long as I could and the same with John McL & Donald K.
I felt pretty strong right through the session and one of my aims was to run each second set faster than the first which I achieved ....
It will always be hard to get near the 5mile mark when we have a session like this but it was different and probably a good session for an ultra runner.
I was quite happy with my effort tonight. I still feel I have a way to go but I'm definitely going in the right direction.
Sunday, January 08, 2012
Early morning run on the Braes with Katrina
In lots of ways I feel this week has been the start of our build up to the Fling. Looking back Katrina & I have had one long run (20miles or so) a month in October, November and December but this feel like the serious training is starting.
We have the training weekend run in a couple of weeks so we planned an 11mile run today and then 15 or so next Sunday as we build up.
So we were up at 7am and out the door by 7.45am. It was still quite dark so I took my headtorch. I also carried my rucksack with waterproofs and a few other bits of kit in. I'm planning to carry the gear I'll need for the Lakeland 100 race on all my long runs to get used to running with it.
Katrina was wearing her new Inov-8 Roclite lite as recommended by Debs who also recommended sportsshoes.com who had them for half price. She bought a pair a size bigger which has given her a bit more room around her toes which her addidas pair didn't have. They looked very clean and new .... until we reached the first muddy bit!!
We ran nice and steady for the whole run and I was very impressed with Katrina's pace. She is really enjoying running off road and looking forward to the next few months as we build up to the Highland Fling race in April.
I bought an iphone recently and was looking forward to getting to the point where we normally have a great view over Paisley/Glasgow towards Ben Lomond and trying out my photosynth app which lets you take a paroramic view. The mist was so thick we couldn't really see anything so that app will have to wait for a good view!
I took a picture of Katrina instead ...
Note Katrina's new shoes are not so clean!! This is the point where we stopped on our New Year's Eve run to see in the New Year.
The whole route was pretty wet and muddy. As we made our way back down we came across this tree that had been blown over by the recent heavy winds ...
Here is the view once we'd made our way round the fallen tree ...
Hopefully no-one was walking/running that way when it fell! We both enjoyed the run and felt comfortable as we finished. A quick shower, bacon butty and then off to church. I really enjoy doing these runs early and even better now that Katrina is running with me!
Sadly I can't get my Garmin to connect with my computer. I got through to Garmin support on Friday and they suggested reloading the drivers but it hasn't made any difference. They said as it is less than 3months since they sent me this reconditioned one I can send it back for a replacement.
I'll use it tomorrow night for a our Club Fartlek session and then send it away.
Weekly summary ...
4 runs = 37.5miles
We have the training weekend run in a couple of weeks so we planned an 11mile run today and then 15 or so next Sunday as we build up.
So we were up at 7am and out the door by 7.45am. It was still quite dark so I took my headtorch. I also carried my rucksack with waterproofs and a few other bits of kit in. I'm planning to carry the gear I'll need for the Lakeland 100 race on all my long runs to get used to running with it.
Katrina was wearing her new Inov-8 Roclite lite as recommended by Debs who also recommended sportsshoes.com who had them for half price. She bought a pair a size bigger which has given her a bit more room around her toes which her addidas pair didn't have. They looked very clean and new .... until we reached the first muddy bit!!
We ran nice and steady for the whole run and I was very impressed with Katrina's pace. She is really enjoying running off road and looking forward to the next few months as we build up to the Highland Fling race in April.
I bought an iphone recently and was looking forward to getting to the point where we normally have a great view over Paisley/Glasgow towards Ben Lomond and trying out my photosynth app which lets you take a paroramic view. The mist was so thick we couldn't really see anything so that app will have to wait for a good view!
I took a picture of Katrina instead ...
Note Katrina's new shoes are not so clean!! This is the point where we stopped on our New Year's Eve run to see in the New Year.
The whole route was pretty wet and muddy. As we made our way back down we came across this tree that had been blown over by the recent heavy winds ...
Here is the view once we'd made our way round the fallen tree ...
Hopefully no-one was walking/running that way when it fell! We both enjoyed the run and felt comfortable as we finished. A quick shower, bacon butty and then off to church. I really enjoy doing these runs early and even better now that Katrina is running with me!
Sadly I can't get my Garmin to connect with my computer. I got through to Garmin support on Friday and they suggested reloading the drivers but it hasn't made any difference. They said as it is less than 3months since they sent me this reconditioned one I can send it back for a replacement.
I'll use it tomorrow night for a our Club Fartlek session and then send it away.
Weekly summary ...
4 runs = 37.5miles
Friday, January 06, 2012
Training Plan for 2012
Today is the last day of my holiday so it was good to be able to go for a longer run at lunchtime. The weather has been so much better over the last couple of days and today was really mild with just a little wind and rain.
I wanted to run for an hour or so and my main aim was to run without breathing too hard. So whenever I felt I was breathing too heavily I eased off until it was comfortable. I ended up running the 8.26miles at 7.36 pace which I was happy with.
When I tried to upload the run to my computer it wouldn't work!! I tried rubbing the contacts with a rubber as suggested to no avail. It's less than 3 months since I got this reconditioned one so hopefully Garmin will replace it. I'm on the phone now trying to contact them.
I've been looking at my training plan for 2012 as I build up to the Fling in April and the Lakeland 100 in July. In previous years I have set out every single session but I've decided this year to do things slightly differently.
My long runs on both routes are the key sessions which I have written in and are fixed. I was interested to read Andy C's comment on my previous post. I always respect and lsiten to what Andy writes as he makes a lot of sense.
Andy wrote,
'Interesting review John. I know that I don't do enough faster outings, something that I'm trying to address, but I wonder if you go to the other end of the spectrum with lots of fast training and very few longer runs? Your log shows a 20+ mile training run less than once a month on average, is this enough? Just a thought. All the best for a great 2012.'
Andy may well have a point but my pattern of only doing one long run a month has worked in the past but with training for the Lakeland this year I have planned in 2 long runs a month for a few months so we'll see how that helps.
So my key long runs are as follows ....
This means I'll have done 8 runs of over 30 miles before the Lakeland 100. There is also one occassion when I'll run two weekends on the trot which will be new but I'm hoping that will be helpful.
I'm planning to do all these sessions with the kit I'll need to run with on the Lakeland 100. For this race you need to carry more gear than the whw so I want to get used to doing that.
As I'm running twice a month for a few months I'm going to decide nearer the time what do on my longer runs in between these sessions.
I will definitely be having an easier week the week after these sessions so it mabe be that I alternate between a hard week/easy week. We'll see.
My weekly plan is going to be roughly ...
Monday: Fartlek session with Kilbarchan
As always I'm still deciding whether I should be doing any speed work but basically I enjoy these sessions and feel they do improve my basic fitness. So I will be there as many Monday nights as I can up until April but after that I'll see. It may be best after the Fling to just concentrate on longer slower runs in preparation for Lakeland 100.
Wednesday: Tempo session with Kilbarchan
Another enjoyable run with friends which I look forward to. It's so much easier running 10miles at a decent pace with friends than trying to do it on my own. So again I'll be there as many Wednesday nights as I can.
Friday: Hill session
A key factor for me in training for ultra races is to strengthen my quads for the downs as much as the ups so I'm going to be doing as many hill sessions on my Friday run as possible. I have some sessions I've done before but I'm planning to add in some variety and try some different sessions.
Sunday: Long Run
Either locally on the Gleniffer Braes or Kilpatricks or the longer runs as mentioned earlier.
In the past I have also run Tuesday & Thursday as recovery runs but I'm going to cycle to and from work those days as cross training. I know this will mean that my average weekly mileage will be 10-12 miles less than previous years but I'm looking at the bigger picture and feel this is more sustainable for longer.
The emphasis this year is going to be on quality rather than quantity. So each session is going to have a definite aim and hopefully by running less the sessions I do will be at a greater intensity.
There is two other things I'm planning on doing ....
1. Some weights
I've never done weights regularly but when I was running with John McL on Wednesday I mentioned that I'll need to carry a pack for the Lakeland 100 and John suggested doing some upper body excerises to strenghen my core and back.
So I'm going to look into that and if I can fit it in on my Tuesday and Thursday cross training days that would be good. Anyone know of some good exercises that would help me in preparing for carrying a pack in the Lakeland 100?
2. Munros
I think the Lakeland 100 will involve a fair bit of walking up and down fairly steep hills so I'm going to plan in some Munros especially after the Fling.
So there is my basic plan for 2012 ... I'm looking forward to each and every session. I'm so thankful to be healthy enough to run and I'm really looking forward to running on new ground over the Lakes as I prepare for the lakeland 100.
I wanted to run for an hour or so and my main aim was to run without breathing too hard. So whenever I felt I was breathing too heavily I eased off until it was comfortable. I ended up running the 8.26miles at 7.36 pace which I was happy with.
When I tried to upload the run to my computer it wouldn't work!! I tried rubbing the contacts with a rubber as suggested to no avail. It's less than 3 months since I got this reconditioned one so hopefully Garmin will replace it. I'm on the phone now trying to contact them.
I've been looking at my training plan for 2012 as I build up to the Fling in April and the Lakeland 100 in July. In previous years I have set out every single session but I've decided this year to do things slightly differently.
My long runs on both routes are the key sessions which I have written in and are fixed. I was interested to read Andy C's comment on my previous post. I always respect and lsiten to what Andy writes as he makes a lot of sense.
Andy wrote,
'Interesting review John. I know that I don't do enough faster outings, something that I'm trying to address, but I wonder if you go to the other end of the spectrum with lots of fast training and very few longer runs? Your log shows a 20+ mile training run less than once a month on average, is this enough? Just a thought. All the best for a great 2012.'
Andy may well have a point but my pattern of only doing one long run a month has worked in the past but with training for the Lakeland this year I have planned in 2 long runs a month for a few months so we'll see how that helps.
So my key long runs are as follows ....
This means I'll have done 8 runs of over 30 miles before the Lakeland 100. There is also one occassion when I'll run two weekends on the trot which will be new but I'm hoping that will be helpful.
I'm planning to do all these sessions with the kit I'll need to run with on the Lakeland 100. For this race you need to carry more gear than the whw so I want to get used to doing that.
As I'm running twice a month for a few months I'm going to decide nearer the time what do on my longer runs in between these sessions.
I will definitely be having an easier week the week after these sessions so it mabe be that I alternate between a hard week/easy week. We'll see.
My weekly plan is going to be roughly ...
Monday: Fartlek session with Kilbarchan
As always I'm still deciding whether I should be doing any speed work but basically I enjoy these sessions and feel they do improve my basic fitness. So I will be there as many Monday nights as I can up until April but after that I'll see. It may be best after the Fling to just concentrate on longer slower runs in preparation for Lakeland 100.
Wednesday: Tempo session with Kilbarchan
Another enjoyable run with friends which I look forward to. It's so much easier running 10miles at a decent pace with friends than trying to do it on my own. So again I'll be there as many Wednesday nights as I can.
Friday: Hill session
A key factor for me in training for ultra races is to strengthen my quads for the downs as much as the ups so I'm going to be doing as many hill sessions on my Friday run as possible. I have some sessions I've done before but I'm planning to add in some variety and try some different sessions.
Sunday: Long Run
Either locally on the Gleniffer Braes or Kilpatricks or the longer runs as mentioned earlier.
In the past I have also run Tuesday & Thursday as recovery runs but I'm going to cycle to and from work those days as cross training. I know this will mean that my average weekly mileage will be 10-12 miles less than previous years but I'm looking at the bigger picture and feel this is more sustainable for longer.
The emphasis this year is going to be on quality rather than quantity. So each session is going to have a definite aim and hopefully by running less the sessions I do will be at a greater intensity.
There is two other things I'm planning on doing ....
1. Some weights
I've never done weights regularly but when I was running with John McL on Wednesday I mentioned that I'll need to carry a pack for the Lakeland 100 and John suggested doing some upper body excerises to strenghen my core and back.
So I'm going to look into that and if I can fit it in on my Tuesday and Thursday cross training days that would be good. Anyone know of some good exercises that would help me in preparing for carrying a pack in the Lakeland 100?
2. Munros
I think the Lakeland 100 will involve a fair bit of walking up and down fairly steep hills so I'm going to plan in some Munros especially after the Fling.
So there is my basic plan for 2012 ... I'm looking forward to each and every session. I'm so thankful to be healthy enough to run and I'm really looking forward to running on new ground over the Lakes as I prepare for the lakeland 100.
Thursday, January 05, 2012
Wednesday Club Run
As with the rest of the country we had very heavy winds and rain yesterday. I'd said to John McL that I would be running with the club on Wednesday night and I knew John would be up for it whatever the weather.
There were only four of us who turned up. Lesley & Richard headed off for their run and John & I set off for ours.
Here is our route ....
If you click on the green button you can follow the route and pace! What it doesn't show it how windy it was! There were a few times when we were heading right into the wind and it was tough going but when the wiond was behind us we were flying!!
In some ways I love the challenge of running in conditions like this. I've always felt that running ultras is a lot about mental attitude. It is easy to stay at home or find a treadmill when the weather is bad but there is a lot to be said for getting out there and running in whatever condtions there are.
In a race we can't choose the conditions and if we opt out of a training run because the weather is bad then we'll be tempted to opt out of the race. Well that's how I see it anyway!
A run like last night is as such about mental training as physical. When things get really tough during an ultra race and they do, then it's runs like last night that give you the edge to keep going.
As I left John I said let's hope for a win for both our teams. Sadly Man United lost at Newcastle and Everton lost at home to Bolton .... so the run was definitely the best part of the night despite the weather!!
There were only four of us who turned up. Lesley & Richard headed off for their run and John & I set off for ours.
Here is our route ....
If you click on the green button you can follow the route and pace! What it doesn't show it how windy it was! There were a few times when we were heading right into the wind and it was tough going but when the wiond was behind us we were flying!!
In some ways I love the challenge of running in conditions like this. I've always felt that running ultras is a lot about mental attitude. It is easy to stay at home or find a treadmill when the weather is bad but there is a lot to be said for getting out there and running in whatever condtions there are.
In a race we can't choose the conditions and if we opt out of a training run because the weather is bad then we'll be tempted to opt out of the race. Well that's how I see it anyway!
A run like last night is as such about mental training as physical. When things get really tough during an ultra race and they do, then it's runs like last night that give you the edge to keep going.
As I left John I said let's hope for a win for both our teams. Sadly Man United lost at Newcastle and Everton lost at home to Bolton .... so the run was definitely the best part of the night despite the weather!!
Tuesday, January 03, 2012
Review of 2011 and plans for 2012
I think it is safe to say that 2011 was my toughest year since getting into this great ultra running sport in 2007.
In 2007 & 2008 I ran 2 ultras each year, Highland Fling & West Highland Way races. The first year was a massive learning curve and I was so pleased to finish both races. In 2008 I went faster in both races with a sub 20hr whw.
In 2009 I turned 50 and celebrated by running 5 ultra races. In the three races on the whw I acheived my goal of going sub 10hrs in the Fling, sub 20hrs in whw and sub 7hrs in the Devils. I also ran the Hardmoors 110 and the Saintelyon race in France.
Looking back it was definitely my best year by far. In 2010 I tried things differently, racing four ultra races from March to June. While I did okay I felt I never gave my best as I was always running with tired legs.
In 2011 I decided to go back to what worked in 2009. I set out my training plan in January with long runs once a month on the whw including the Fling and a 2 day run in May. I ran most of these with Ross Moreland and he really helped me run at a steady pace.
As I look back over the first 3-4 months of 2011 I would say that my training was really good. I was running faster times especially my tempo runs. So I approached the Fling in April full of confidence.
For whatever reason (mainly heat?) I struggled from Inversnaid onwards. I took the wise decision to easy off and run as I felt and enjoyed the rest of the race. I ran with Claire Walton which was fun as it was her first outing on the whw.
The 2 day run went well and again I got to the start line of the whw feeling okay. My confidence wasn't as high as previous years but I still felt I had a sub 21hrs if not sub 20hrs in me.
It all went badly wrong from about Inversnaid onwards as I slipped behind my schedule. By the time I reached Tyndrum I knew it was going to be a battle to finish. Finish I did but in a time of 27hrs 36mins.
I was proud to have grinded it out and collected my 5th goblet but on my slow walk on the Lairig Mor with Katrina I made the decision to not run in 2012. Up until then I'd just assumed I would do the whw every year for as long as I could.
I respect and love the race too much that I don't want to be in the same situation again as 2011. I would hate to drop out and so feel it would be better to have a year off and come back to it with a renewed desire. I will be back!! In the meantime I'm still involved in the race having taken on the race web site.
After a couple of weeks off after the whw I noticed that my left Achilles was a little sore. Like most runners I thought I could run it off. I ran every other day and it was just about okay.
I ran the Devils race and again really struggled in the heat and finished in 8hrs 21mins ... almost 90mins slower than 2009. Not a fun experience!
I was still planning to run the RAW race in September and at least qualify for the SUMS but one Monday night's Fartlek session put paid to that. As I pushed the pace my Achilles was REALLY sore and I realised I needed to rest it.
I took 6 weeks off. During this time I bought a decent road bike through my work's cycle to work scheme. I really enjoyed doing some cycling and keeping the fitness ticking over.
This time off running also coincided with Katrina running the Glasgow half marathon in a pb 1.44 and the Loch Ness Marathon in 3.50. It was great to be able to support her after all the support she's given me.
I started running again in early October and slowly build up the pace and distance. I worked on running four days a week rather than the 6 I was doing. I've replaced my Tuesday and Thursday recovery runs with cycling to and from work and feel it has benefitted me.
Over the Christmas period I've run four races from 5k to 11miles. In all of them I've struggled with the pace and know that my fitness is not quite where I'd like it to be.
I must admit I'm left with the thought that I may not regain the fitness I had in 2009 and I'm happy with that. But as long as I'm enjoying my running and I am I will continue to run and blog about it!!
I will look back on 2011 with mixed feelings. While I had a tough time Katrina and lots of my ultra running friends had a great year and I loved being part of that, supporting and cheering them on.
If you've not seen it I did a video of 2011 highlights.
2012 is a new year and I'm looking forward to seeing how it progresses. I'm not going to set any goals this year as I miserably failed to achieve any of last years!!
I have two main targets though...
1. Highland Fling with Katrina
I said to Katrina if she would like to run the Highland Fling I would run it with her. So we've already had a few runs on the route and have 3 more planned between now and the race in April. It will be fun to run it together .... I just hope I can keep up with her!!
2. Lakeland 100
This is my main race of the year. Ever since I heard about the race I really wanted to do it but felt that I wouldn't be able to do the whw and Lakeland 100 in the same year. Having made the decision to not run the whw in 2012 it opened the way to go for it.
Dave T and I have planned out four recce runs from February to June which will cover the whole route. I'm looking forward to the training as much as the race. It is a new challenge and one that I'm ready for.
To finish off here are some stats of my 2011 running year.
All runs on an excel spread sheet
Summary of runs by type ....
Plus a comparison with the previous four years ....
Finally if you want to read our family Newsletter you are very welcome!
In 2009 I turned 50 and celebrated by running 5 ultra races. In the three races on the whw I acheived my goal of going sub 10hrs in the Fling, sub 20hrs in whw and sub 7hrs in the Devils. I also ran the Hardmoors 110 and the Saintelyon race in France.
Looking back it was definitely my best year by far. In 2010 I tried things differently, racing four ultra races from March to June. While I did okay I felt I never gave my best as I was always running with tired legs.
In 2011 I decided to go back to what worked in 2009. I set out my training plan in January with long runs once a month on the whw including the Fling and a 2 day run in May. I ran most of these with Ross Moreland and he really helped me run at a steady pace.
As I look back over the first 3-4 months of 2011 I would say that my training was really good. I was running faster times especially my tempo runs. So I approached the Fling in April full of confidence.
For whatever reason (mainly heat?) I struggled from Inversnaid onwards. I took the wise decision to easy off and run as I felt and enjoyed the rest of the race. I ran with Claire Walton which was fun as it was her first outing on the whw.
The 2 day run went well and again I got to the start line of the whw feeling okay. My confidence wasn't as high as previous years but I still felt I had a sub 21hrs if not sub 20hrs in me.
It all went badly wrong from about Inversnaid onwards as I slipped behind my schedule. By the time I reached Tyndrum I knew it was going to be a battle to finish. Finish I did but in a time of 27hrs 36mins.
I was proud to have grinded it out and collected my 5th goblet but on my slow walk on the Lairig Mor with Katrina I made the decision to not run in 2012. Up until then I'd just assumed I would do the whw every year for as long as I could.
I respect and love the race too much that I don't want to be in the same situation again as 2011. I would hate to drop out and so feel it would be better to have a year off and come back to it with a renewed desire. I will be back!! In the meantime I'm still involved in the race having taken on the race web site.
After a couple of weeks off after the whw I noticed that my left Achilles was a little sore. Like most runners I thought I could run it off. I ran every other day and it was just about okay.
I ran the Devils race and again really struggled in the heat and finished in 8hrs 21mins ... almost 90mins slower than 2009. Not a fun experience!
I was still planning to run the RAW race in September and at least qualify for the SUMS but one Monday night's Fartlek session put paid to that. As I pushed the pace my Achilles was REALLY sore and I realised I needed to rest it.
I took 6 weeks off. During this time I bought a decent road bike through my work's cycle to work scheme. I really enjoyed doing some cycling and keeping the fitness ticking over.
This time off running also coincided with Katrina running the Glasgow half marathon in a pb 1.44 and the Loch Ness Marathon in 3.50. It was great to be able to support her after all the support she's given me.
I started running again in early October and slowly build up the pace and distance. I worked on running four days a week rather than the 6 I was doing. I've replaced my Tuesday and Thursday recovery runs with cycling to and from work and feel it has benefitted me.
Over the Christmas period I've run four races from 5k to 11miles. In all of them I've struggled with the pace and know that my fitness is not quite where I'd like it to be.
I must admit I'm left with the thought that I may not regain the fitness I had in 2009 and I'm happy with that. But as long as I'm enjoying my running and I am I will continue to run and blog about it!!
I will look back on 2011 with mixed feelings. While I had a tough time Katrina and lots of my ultra running friends had a great year and I loved being part of that, supporting and cheering them on.
If you've not seen it I did a video of 2011 highlights.
2012 is a new year and I'm looking forward to seeing how it progresses. I'm not going to set any goals this year as I miserably failed to achieve any of last years!!
I have two main targets though...
1. Highland Fling with Katrina
I said to Katrina if she would like to run the Highland Fling I would run it with her. So we've already had a few runs on the route and have 3 more planned between now and the race in April. It will be fun to run it together .... I just hope I can keep up with her!!
2. Lakeland 100
This is my main race of the year. Ever since I heard about the race I really wanted to do it but felt that I wouldn't be able to do the whw and Lakeland 100 in the same year. Having made the decision to not run the whw in 2012 it opened the way to go for it.
Dave T and I have planned out four recce runs from February to June which will cover the whole route. I'm looking forward to the training as much as the race. It is a new challenge and one that I'm ready for.
To finish off here are some stats of my 2011 running year.
All runs on an excel spread sheet
Summary of runs by type ....
Plus a comparison with the previous four years ....
Finally if you want to read our family Newsletter you are very welcome!
Monday, January 02, 2012
Donald Crawford Video & Fartlek session
I wore my head cam for the Donald Crawford 11mile handicap race on Saturday. Unfortunately there was some rain drops on the lens so the picture is a bit distorted. So to give a flavour of the race I speeded whole race 16x times faster than normal!!
It gives a feel of the race and route ....
Tonight was our club Fartlek session. Elderslie Pool was closed so we met outside at 7pm. There was only four of us .... Katrina, Caroline, Tony & I.
We ran on the cycle track. The wind was pretty strong but thankfully it was with us on the way home. The session was 3min with 90sec recovery 10 times.
Here are my distances and pace .....
I deliberately started steady and then tried to push the pace on the way back. A decent session in the circumstances.
It gives a feel of the race and route ....
Tonight was our club Fartlek session. Elderslie Pool was closed so we met outside at 7pm. There was only four of us .... Katrina, Caroline, Tony & I.
We ran on the cycle track. The wind was pretty strong but thankfully it was with us on the way home. The session was 3min with 90sec recovery 10 times.
Here are my distances and pace .....
I deliberately started steady and then tried to push the pace on the way back. A decent session in the circumstances.
Sunday, January 01, 2012
Donald Crawford Handicap Race
I always enjoy this club race at the end of the year but I knew it was going to be a harder run this time. My best for the 10.76mile hilly circuit is just under 1hr 10mins. Anything around 1hr 15mins would be good today.
We had 14 individual runners and 2 relay teams setting off from 1.30pm ...
It is one of my roles at the club to sort out the handicap and it's never easy getting it right ... especially when people have no idea how they are running!
I knew that my handicap was going to be difficult to run to and so it proved. I started with Donald K who within a mile or so had pulled away. The first 4 miles is a steady uphill climb and by 2.5miles John McL, who started a 1min behind, me had caught me and gone past.
Christina R, who started 3mins behind, was also away. I worked as hard as I could but the effects of Wednesday's 24mile run was still in my legs. Plus I know I'm still trying to build up my fitness again after a beak for my Achilles.
But it's good to be running and despite the feeling of struggling I was enjoying the run and trying to do the best I could on the day. The girls relay team also went past me.....
I caught one runner, Rhona, who was finding her breathing difficult. Donald P caught me as we approached Bridge of Weir. Chris McG was supporting here and asked me whether I was sweeping today! Thanks Chris.
There is a big hill out of Bridge of Weir which I made it up just about okay! It was good to get to the finish in 1hr 17mins 38secs.
The full results and some more photos on our Kilbarchan web site.
Last night Marco, Debs & Cairn, Thomas & Silke and Caroline came round for a meal to celebrate New Year. At 11.45pm Thomas, Silke, Caroline, Katrina & I went up to the Braes and ran in the New Year. It was really wet underfoot but it wasn't raining and a great way to start 2012.
So happy New Year to everyone. I wonder what the year will bring in regard to our running?
We had 14 individual runners and 2 relay teams setting off from 1.30pm ...
It is one of my roles at the club to sort out the handicap and it's never easy getting it right ... especially when people have no idea how they are running!
I knew that my handicap was going to be difficult to run to and so it proved. I started with Donald K who within a mile or so had pulled away. The first 4 miles is a steady uphill climb and by 2.5miles John McL, who started a 1min behind, me had caught me and gone past.
Christina R, who started 3mins behind, was also away. I worked as hard as I could but the effects of Wednesday's 24mile run was still in my legs. Plus I know I'm still trying to build up my fitness again after a beak for my Achilles.
But it's good to be running and despite the feeling of struggling I was enjoying the run and trying to do the best I could on the day. The girls relay team also went past me.....
I caught one runner, Rhona, who was finding her breathing difficult. Donald P caught me as we approached Bridge of Weir. Chris McG was supporting here and asked me whether I was sweeping today! Thanks Chris.
There is a big hill out of Bridge of Weir which I made it up just about okay! It was good to get to the finish in 1hr 17mins 38secs.
The full results and some more photos on our Kilbarchan web site.
Last night Marco, Debs & Cairn, Thomas & Silke and Caroline came round for a meal to celebrate New Year. At 11.45pm Thomas, Silke, Caroline, Katrina & I went up to the Braes and ran in the New Year. It was really wet underfoot but it wasn't raining and a great way to start 2012.
So happy New Year to everyone. I wonder what the year will bring in regard to our running?
Wednesday, December 28, 2011
Running on the whw
A couple of weeks ago Caroline asked us whether we would like to go for a run today on the whw. As always we were ready and willing to go! Initially we talked about going up north the route but in the end decided on an out and back from Milngavie to Drymen.
We posted on the whw forum we were going and found some willing runners. So this morning Lesley McK picked us up at 8.15am, collected Caroline at 8.30am and then Stevie from Erskine at 8.45am.
We arrived to a wet and windy Milngavie Train Station just after 9am where Paul, a friend of Robert S, was waiting for us. I'd seen a tweet from Norry last night saying he was doing the same run so I invited him as well.
Helen L responded from the forum saying she'd like to join us. Then I looked across the car park and a guy in a yellow jacket was wandering over and it was Steven S from Kilbarchan. I've not seen Steven for a while as his shifts mean he can't run on a Monday night any more.
Steven ran the Fling in 2010 and has entered again for next year. It was great to see him and his dog Gyp. So there were 9 of us in total. I asked Helen's husband to take a group photo and we were off ...
If we all look a bit cold it was because we were! But after 15mins of running we'd all warmed up and the rain held off for a while.
The main group ran together with Caroline and Lesley just a few minutes behind. Norry seemed to be stopping to take photos and running between the two groups.
Just after Carbeth Cottages we had our first real downpour and within a few minutes we were all soaked but again thankfully it stopped and we warmed up again.
It was good to catch up with Steven and get to know Helen as we ran ... plus chatting to Stevie and Katrina.
Katrina took a bit of a tumble going past Dumgoyach. Her first comment was, 'oh no I hope I haven't ripped my new gore jacket!'. It was the one she was given for running the Loch Ness Marathon. If you are concerned it was okay and so was she!
The track along Dumgoyne was very wet and our feet were soon wet and cold! We were making good time and having a good run. The rain was intermittent rather than persistent at this stage.
Katrina seemed to leading the way and I was forever telling her to slow down! Well at least twice! She needs to learn her pacing for these longer runs!! But don't tell her I told you that!!
Once we reached Gartness Paul and Norry pushed on running up the hill while the rest of us walked and ate something. After another half mile or so Paul and Norry came towards us as they were only doing 10miles or so out.
A bit later Caroline rang to say she was also going to turn round at 10miles and Lesley was going to 11miles. Katrina ran to 11.5miles and then turned round, caught up with Lesley and they ran back together.
So Steven, Stevie, Helen and I ran on to Drymen pausing for a photo on the field before Drymen ....
If you know Stevie ... don't worry he hasn't put on weight over Christmas .... his bum bag was inside his jacket!
We reached Drymen in 2hrs 08mins and turned round and ran back. We hadn't been running long when it really started to rain and the wind was soooo strong. We were trying to shelter behind big Steven as we ran! I thought Helen might get blown over the fields.
We made good progress back and the time flew we chatted and ran. This was the furthest Stevie has ran for a while so he was happy to run his own pace but he was in sight and not too far behind.
As we ran on the track past Dumgoyach we had the worst of the weather. Even heavier rain coming from behind us. Withing minutes we were well and truly soaked and getting colder. It wasn't too bad when you were running but we didn't want to stop.
We caught up with Katrina and Lesley as we ran past Craigallan Loch. They were going well but looked as though they'd be happy to stop soon! I took Lesley's car key and caught up with Steven and Helen.
We caught up with Caroline with about a mile to go and we ran in together. We arrived back in 4hrs 13mins so the return leg was a minute faster ... a negative split!!
The rain had stopped for the final 30mins or so but if you look at the photo below you can see we are very wet ...
We got changed as quickly as we could and tried to warm up. Katrina, Lesley and then Stevie arrived a few minutes later and we headed home to get a shower and something to eat and drink.
So a great day out in very tough conditions. Another brick in the training wall. Thanks to everyone for your company and especially to Lesley who picked us all up and dropped us all home!
We posted on the whw forum we were going and found some willing runners. So this morning Lesley McK picked us up at 8.15am, collected Caroline at 8.30am and then Stevie from Erskine at 8.45am.
We arrived to a wet and windy Milngavie Train Station just after 9am where Paul, a friend of Robert S, was waiting for us. I'd seen a tweet from Norry last night saying he was doing the same run so I invited him as well.
Helen L responded from the forum saying she'd like to join us. Then I looked across the car park and a guy in a yellow jacket was wandering over and it was Steven S from Kilbarchan. I've not seen Steven for a while as his shifts mean he can't run on a Monday night any more.
Steven ran the Fling in 2010 and has entered again for next year. It was great to see him and his dog Gyp. So there were 9 of us in total. I asked Helen's husband to take a group photo and we were off ...
If we all look a bit cold it was because we were! But after 15mins of running we'd all warmed up and the rain held off for a while.
The main group ran together with Caroline and Lesley just a few minutes behind. Norry seemed to be stopping to take photos and running between the two groups.
Just after Carbeth Cottages we had our first real downpour and within a few minutes we were all soaked but again thankfully it stopped and we warmed up again.
It was good to catch up with Steven and get to know Helen as we ran ... plus chatting to Stevie and Katrina.
Katrina took a bit of a tumble going past Dumgoyach. Her first comment was, 'oh no I hope I haven't ripped my new gore jacket!'. It was the one she was given for running the Loch Ness Marathon. If you are concerned it was okay and so was she!
The track along Dumgoyne was very wet and our feet were soon wet and cold! We were making good time and having a good run. The rain was intermittent rather than persistent at this stage.
Katrina seemed to leading the way and I was forever telling her to slow down! Well at least twice! She needs to learn her pacing for these longer runs!! But don't tell her I told you that!!
Once we reached Gartness Paul and Norry pushed on running up the hill while the rest of us walked and ate something. After another half mile or so Paul and Norry came towards us as they were only doing 10miles or so out.
A bit later Caroline rang to say she was also going to turn round at 10miles and Lesley was going to 11miles. Katrina ran to 11.5miles and then turned round, caught up with Lesley and they ran back together.
So Steven, Stevie, Helen and I ran on to Drymen pausing for a photo on the field before Drymen ....
If you know Stevie ... don't worry he hasn't put on weight over Christmas .... his bum bag was inside his jacket!
We reached Drymen in 2hrs 08mins and turned round and ran back. We hadn't been running long when it really started to rain and the wind was soooo strong. We were trying to shelter behind big Steven as we ran! I thought Helen might get blown over the fields.
We made good progress back and the time flew we chatted and ran. This was the furthest Stevie has ran for a while so he was happy to run his own pace but he was in sight and not too far behind.
As we ran on the track past Dumgoyach we had the worst of the weather. Even heavier rain coming from behind us. Withing minutes we were well and truly soaked and getting colder. It wasn't too bad when you were running but we didn't want to stop.
We caught up with Katrina and Lesley as we ran past Craigallan Loch. They were going well but looked as though they'd be happy to stop soon! I took Lesley's car key and caught up with Steven and Helen.
We caught up with Caroline with about a mile to go and we ran in together. We arrived back in 4hrs 13mins so the return leg was a minute faster ... a negative split!!
The rain had stopped for the final 30mins or so but if you look at the photo below you can see we are very wet ...
We got changed as quickly as we could and tried to warm up. Katrina, Lesley and then Stevie arrived a few minutes later and we headed home to get a shower and something to eat and drink.
So a great day out in very tough conditions. Another brick in the training wall. Thanks to everyone for your company and especially to Lesley who picked us all up and dropped us all home!
Monday, December 26, 2011
Kilbarchan Club Christmas Relays
Hope everyone had a great day yesterday. Here is our family picture ...
Today we held our annual Christmas Relays but due to the weather it's the first time we've been able to do it since 2007!
A total of 35 runners young and old turned up and were put into 5 teams of 7 runners. My team was called John's Ultra Runners .... even though we were only running 1.6miles each ....
I set off first for my team. Unfortunately I was too busy setting up my camera to video the race and sorting out my team that I didn't get a chance to warm up! Big mistake as within a minute or two I knew I was in trouble.
John McL shadowed me for most of the first lap with Michael ahead. Once John went past I just tried to run as hard as I could for as long as I could. It was hard work! I finished my two laps in 10.21. The last time I ran this I took 9.36 but it was pretty windy today!
My team ended up 4th out of the 5 teams! Full results on our club web site. It was a fun afternoon. Katrina and my Mum came to watch. Katrina wanted to run but her foot is a bit sore and so wisely decided to rest it for our run on Wednesday.
We are running from Milngavie to Drymen and back aiming to start running at 9am on Wednesday 28th December. If anyone wants to join us you are very welcome. You can go out as far as you like. If you plan to come leave a message on the whw forum.
Today we held our annual Christmas Relays but due to the weather it's the first time we've been able to do it since 2007!
A total of 35 runners young and old turned up and were put into 5 teams of 7 runners. My team was called John's Ultra Runners .... even though we were only running 1.6miles each ....
I set off first for my team. Unfortunately I was too busy setting up my camera to video the race and sorting out my team that I didn't get a chance to warm up! Big mistake as within a minute or two I knew I was in trouble.
John McL shadowed me for most of the first lap with Michael ahead. Once John went past I just tried to run as hard as I could for as long as I could. It was hard work! I finished my two laps in 10.21. The last time I ran this I took 9.36 but it was pretty windy today!
My team ended up 4th out of the 5 teams! Full results on our club web site. It was a fun afternoon. Katrina and my Mum came to watch. Katrina wanted to run but her foot is a bit sore and so wisely decided to rest it for our run on Wednesday.
We are running from Milngavie to Drymen and back aiming to start running at 9am on Wednesday 28th December. If anyone wants to join us you are very welcome. You can go out as far as you like. If you plan to come leave a message on the whw forum.
Saturday, December 24, 2011
Pollok parkrun
This was my first parkrun since July 2010 when I ran it in 19.40 ... just a few weeks after the whw race. I set my sights on sub 20mins which I felt was realistic after building up for the last 12 weeks or so after my lay off.
We picked John McL up and headed over to Pollok in time for John & I to run one circuit as a warm up. Katrina opted to stay in the car for as long as she could!!
John said he felt good with no excuses and even though it was his first race of the year was optimistic he could go under 19.45.
I wore my head cam so watch out for another John Kynaston Production!! John said he was keen to stay ahead of me so he would feature!
After a quick brief we were off. I was just behind John and stayed there for the whole race! After about 5mins I remembered how hard these 5k races can be. My legs were burning and my breathing very hard.
Thankfully I settled into a pace I could handle after the first mile or so. Looking at the splits my first mile was 6.09 and my overall pace 6.38 so it's safe to say I went off too quick!! I blame John as I was trying to keep up with him.
I held my own around the first lap and most of the second but lost a few places over the last mile as I paid for my early pace. With about a mile to go I reckon John was about 12secs ahead of me and he finished in 19mins 34secs to my 20mins 08secs so he took another 22secs out of me over the last mile or so.
I was quite happy with that as it's the fastest I've run for a good while. Katrina finished in 23.08 which she was happy with as her foot has been a bit sore over the past few days. Caroline was also running and she finished looking strong with her Marcothon still in tact.
Also saw Colin finish but not sure of his time.
Finally I'd like to wish everyone a very special Christmas Day tomorrow. Hope you all have a great time whatever you are planning to do. We are looking forward to having all our family with us for the day.
We picked John McL up and headed over to Pollok in time for John & I to run one circuit as a warm up. Katrina opted to stay in the car for as long as she could!!
John said he felt good with no excuses and even though it was his first race of the year was optimistic he could go under 19.45.
I wore my head cam so watch out for another John Kynaston Production!! John said he was keen to stay ahead of me so he would feature!
After a quick brief we were off. I was just behind John and stayed there for the whole race! After about 5mins I remembered how hard these 5k races can be. My legs were burning and my breathing very hard.
Thankfully I settled into a pace I could handle after the first mile or so. Looking at the splits my first mile was 6.09 and my overall pace 6.38 so it's safe to say I went off too quick!! I blame John as I was trying to keep up with him.
I held my own around the first lap and most of the second but lost a few places over the last mile as I paid for my early pace. With about a mile to go I reckon John was about 12secs ahead of me and he finished in 19mins 34secs to my 20mins 08secs so he took another 22secs out of me over the last mile or so.
I was quite happy with that as it's the fastest I've run for a good while. Katrina finished in 23.08 which she was happy with as her foot has been a bit sore over the past few days. Caroline was also running and she finished looking strong with her Marcothon still in tact.
Also saw Colin finish but not sure of his time.
Finally I'd like to wish everyone a very special Christmas Day tomorrow. Hope you all have a great time whatever you are planning to do. We are looking forward to having all our family with us for the day.
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