Sunday 3rd December 2017
I nearly didn’t race. Unable to sleep any later than 7:30 on Saturday morning due to the lingering effects of a cold, I picked up my phone to let my club I wouldn’t be competing. At this point I realised it was far too early to be trying to get in touch with anyone and decided to give it an hour or two. Four slices of toast, two cups of coffee and one hot shower later I actually felt reasonably human again and decided that I probably wasn’t going to do myself any harm by running. So I did.
That I came 19th in a Birmingham League whilst feeling under the weather says a lot about how far I have come. I got dropped on the steep climbs and lost places and had to run hard on the less aerobically demanding downhill sections to make them back up. Now I wonder what I can do in better circumstances.
One more race this year – Telford 10k next week.
My Week
Monday: AM 8km easy / PM 12km easy, drills and hurdles (20)
Tuesday: AM 10km easy / PM road session 10*500 off 60s. 6*30s hill reps (26)
Wednesday: 16km easy (16)
Thursday: 10km with 10:00 tempo (10)
Friday: rest (0)
Saturday: Birmingham League XC, Stoke, 19th (16)
Sunday: 16km easy (16)
Sunday 12th November 2017
This was a surprise. After only one week of proper training I was not expecting to run particularly well at the Birmingham League this weekend. Last week I couldn’t get under an hour for 10 miles; this week I made the top 20 in a very competitive fixture. It seems that the more time passes the higher my basic level of fitness becomes, and getting back to full fitness takes less time with every injury or setback. My floor is getting higher. Now it’s time to see how high my ceiling is!
My week:
Monday: AM 8km easy / PM 12km easy (20)
Tuesday: AM 8km easy / PM road session 5 sets of 90s,2:00 off 60s, 5*30s hill reps (23)
Wednesday: 16km easy (16)
Thursday: AM 8km easy / PM 9km with 3km tempo in the middle (17)
Friday: rest (0)
Saturday: AM 7km easy / PM Birmingham League XC, 20th (22)
Sunday: 22km moderate (22)
Sunday 12th February 2017
Longest run for a few years this morning. I had forgotten how hard running 20+ miles is, especially after a cross country race!
​Monday: 16km easy (16)
Tuesday: AM 10km easy / PM 4*mile off 2:00, 4*60s off 45s (26)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League XC – 27th (22)
Sunday: 30km progression run, 5km easy (35)
Taken from my training log.
Sunday 4th December 2016
I was pleased with how I raced at Birmingham League; 17th is my second best ever position. Hopefully I can place even higher at the next one.
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM road session 10×2:00 off 60s (26)
Wednesday: 9km easy (9)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League XC, 17th (22)
Sunday: 20km easy (20)
Taken from my training log.
Sunday 17th January 2016
I was pleased with the Birmingham League result, given that I didn’t really ease off for it and that it came near the end of a 90+ mile week. I’m feeling strong.
Monday: AM 12km easy / PM 14km easy (26)
Tuesday: AM 11km easy / PM road session at the Vale 2 x half mile, 1 x mile, 2 x 90s, 1 x mile, 2 x half mile all off 90 (27)
Wednesday: 17km easy (17)
Thursday: AM 15km easy / PM 11km easy (26)
Friday: rest (0)
Saturday: AM 9km easy / PM Birmingham League XC – 32nd (25)
Sunday: 28km moderate (28)
Week total: 149km
Taken from my training log.