My Running Week – w/e 26/7/15

Totals

  • Run: 23.2 miles
  • Bike: 42.7 miles

This is how I’m going to post about my weekly training from here on in. A quick summary at the top and a few observations/quirks/anecdotes underneath. This way, if you don’t want to read my ramblings but you’re interested in my numbers (weirdo) then its all there and easy to read.

Lunchtime #cycling past #shoreham airport (#brighton city airport) cross training in preparation for #downslink #ultra #running

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This week started well but unfortunately a wedding at the weekend meant that I missed my long run – being stuck in the car on motorways on the busiest travelling day of the year meant the last thing I wanted to do was run 15 miles.
The good news though is that my legs have felt really strong this week, I thought the introduction of 2 bike sessions (an hour long each) might have taken its toll on me a little bit but it would appear not. I’m hoping that I’ll be able to get a full quota in for a few consecutive weeks now as I’m really starting to feel like my fitness is coming back to me.
This weeks track session was mentally tough, I’d set this up so that those club members who were racing Worthing Triathlon could just do half the set leaving anyone else to continue with the 2nd 6 reps. Unfortunately for me, that meant that my group dwindled to just myself for the final 5 reps which made it really challenging to maintain the pace. I didn’t do too badly though and kept it between 5:30 and 5:45 min/miles throughout.

My 8 miles in Birmingham was good fun, it was absolutely chucking it down, a refreshing change from the humidity of late. My route was undulating and took in a few miles of Sutton Park, a fantastic place to run. I felt really strong on the uphill sections, tapping out a really good rhythm, focussing on good arm carriage, and kept a pace just over 7 minutes a mile, I’ve struggled to find this sort of run easy recently, maybe its been the heat and humidity, or maybe I’m just getting that marathon fitness back. Either way, this was a really enjoyable run.

I’m coming to the conclusion that my Nike Pegasus aren’t conducive to quicker miles, it feels much much easier to do my tempo runs in my Brooks Pure Cadence. I feel like my whole leg sinks into the Nikes on every stride, whereas the Brooks keep me a bit more springy and stiff.  I’ve also brought a pair of Adidas Adios 2’s out of retirement for my track sessions, I thought they’d long since had their day and have been wearing them exclusively for cycling for months now. It turns out they’re as good as they ever were on the forgiving surface of the running track. There’s life in the old shoes yet.

All in all, a good week. Shame about the long run not happening but I’m just going to call it a step-back week and move on!

Finally, I’l like to say thank you to Canyon Bikes as down to them, I’ve won a Team Katusha cycling top for predicting how many King of the Mountain points Joaquim Rodriguez would end up on during the week!
Its not quite the beautiful Speedmax TT bike I’ve had my eye on, but its a step in the right direction!
I’ve also signed up to the Strava 60 day premium trial with all this extra biking. I’ll let you know what I think in due course.

 

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My running week ending 19/7/15

So this week is the first in my training plan for the Sussex Trail Events Downslink Ultra in October. I’ve never attempted to go further than marathon distance before, and I’m not quite sure what’s possessed me to think its a good idea now. The Downslink is 38 miles from Guildford to Shoreham so I’m breaking it down into 3 half-marathon chunks. I’ve put a plan together based on a vague memory I have of someone telling me that a normal marathon plan would be sufficient to get me through this. And as its a relatively short Ultra (I keep telling myself) I think this advice should be good. I’m going to train as if I was going for a new marathon PB and then just slow it down come race day – now if anyone can tell me that this is a terrible idea, please do so now, don’t hold it in, don’t make me learn from my mistake, I’d rather hear it in advance…..anyone?

I’ll try and keep a training log up to date for anyone who’s interested, but mainly for myself so I can look back and see what worked and what didn’t. I’ll try and update it once a week, I’m sure we’ll see progress in my writing skills if not my running ability.

This weeks running started with a panic run on Tuesday morning, fearing that I was leaving training a bit late I thought I’d better start getting out there with some serious running, so 8 miles at 6:30am it was. This was pre-breakfast but I managed to average around 7.5 minute miles which was good as I’m not a happy crack of dawn runner.

Worthing track. I love you. Really tough evening for a hard track session. 2×1200 followed by 4×800

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Then it was down to the track on Wednesday evening where I coach sessions for Tuff Fitty Triathlon Club. This week we kicked off with our usual warm-ups, dynamic stretches and technique drills before launching into our main set. 2×1200 followed by 4×800 all with 2min rest intervals. I flew into the first rep at a pace I can only dream of running a 5k in and adjusted quickly after that, 5:40 min/mile for the first 1200 followed by a slightly more realistic 6:00 min/mile for the rest of the session. I had to sit in the pack for the last 3 800’s though as my body/mind were telling me to stop on every lap. Its amazing what a difference it makes to sit on someone’s heels rather than lead out. Matt and Ollie kept me true in what was the toughest track session I’d done for quite a while.

After a nice rest day it was time to hit the Long Run on Friday. Time constraints mean that Friday evenings are the best time of the week for me to fit these in. I headed up onto the Downs for 14 miles in beautiful conditions. My route took me through the golf course up to Cissbury Ring, then over to Chanctonbury Ring as a warm up for the really hard steep sections. When I’ve run up here before, I’ve worked up to it over a period of time, running shorter routes up and down Cissbury Ring. To say my legs were underprepared for this at this point in time would be an understatement.

 

My legs were on fire already and I still had a downhill mountain bike trail to run (The Lion Trail) and a brutal climb up Mouse Lane before returning back to Cissbury Ring. I did the sensible thing……I hammered the downhill with reckless abandon, arms windmilling like a child, leaping over logs, almost losing control at times but having the time of my life. I love this section as its not often you get to run like this, it gets a bit technical underfoot at some points and you’ve got to be careful over the tree roots, and there’s a couple of really steep bits that you need to be careful on but running a downhill like this puts you firmly in the moment, you can’t think ahead, you don’t have time to dwell on where you’ve just been, its just one foot in front of the other and plenty of hope and trust. Unfortunately the Mouse Lane climb was a write off after this and I walked the entire thing before picking my pace back up for the final 5 or 6 miles home.

 

I finished my week off with a social run with the Shorefit Run Club on Sunday morning. This is a lovely run as you can choose your pace and always have someone to run with, this week I ran with Lisa for about 6 miles along Worthing seafront and along the Pier.

 

And that wraps up my first week training. Next week I’ll be putting some bike miles in too as well as some strength and conditioning work.

Total for week: 36 miles