Ah, the clocks change and we can run in daylight again!
First: beginners, 3 x 8 + 3, covering about 2.5 miles around the playing fields and Broad. Mark coped really well; I jogged at the back with a brave lady who decided to come out for the first time even though we were on week 3!
Second: an easy run "around the block", accompanying Sally almost home then continuing with Richard and Hannah. Basically a cut down Greenways loop, coming directly back to Eaton park via the cut through off Unthank Road. Somehow the twitchell was a new route for the others! It felt like a really good run, pretty strong thanks to the nice long warm up with the beginners - but it worked out at just about 10 min miles, which is a shade disappointing. Still, nice to run in the light and the warm - hard to believe it was only last week we got snowed on!
Monday, March 31, 2008
Sunday, March 30, 2008
More sunshine
First of all, a short bike round to Lizzie's. Then a run with her in a figure of 8 loop. Then a bike out to Hingham and back via Trudie and Tim's, and a roundabout way home to avoid Thickthorn, collect my trainers from Lizzie's, and because it was such a glorious day.
I didn't time it properly but the average speeds were nothing to write home about (14.7 for the whole trip but that includes walking the bike over the A47 footbridge) - bit of a headwind going out, and no energy since I'd forgone breakfast before the run to avoid getting up at 6:30 (really 5:30 due to the clock change), although after a tea and a toasted teacake at the cafe I felt a bit better and managed a few good bursts of speed on the way home, with a max of 29.5mph between Barnham Broom and Barford.
I didn't time it properly but the average speeds were nothing to write home about (14.7 for the whole trip but that includes walking the bike over the A47 footbridge) - bit of a headwind going out, and no energy since I'd forgone breakfast before the run to avoid getting up at 6:30 (really 5:30 due to the clock change), although after a tea and a toasted teacake at the cafe I felt a bit better and managed a few good bursts of speed on the way home, with a max of 29.5mph between Barnham Broom and Barford.
Saturday, March 29, 2008
Round the lake challenge
Down at the lake again, in sunshine for a change, but it was still windy! My first ever handicap race, one lap of the lake, quite good fun but a bit of a lung-buster. The lap is 3.6km, I did it in 18:08 as opposed to 18:30 and 22:30 for the duathlon laps a while ago. I'm pleased with the improvement in my time - it equates to just over 5 mins per km so slightly slower than my best 5k pace (but my best 5k was on non-muddy roads with no wind!), and I was suitably exhausted at the end. I overtook one person and was overtaken by three. Results.
I did cycle down and back - as did Mark, who came to do his beginners' session and managed 4 x 5 mins + 3 mins (schedule was 3 x 5 + 2) around the lake again.
I did cycle down and back - as did Mark, who came to do his beginners' session and managed 4 x 5 mins + 3 mins (schedule was 3 x 5 + 2) around the lake again.
Friday, March 28, 2008
Another swim
Just time to squeeze a quick swim in at lunchtime with Jenna. Not really counting lengths, but trying to improve my technique and get the "flow" going. Had some great lengths (27 secs), did a few 1-2-4 pyramids on 37 secs (down from 40) and managed it OK. Just good to get out of the office to be honest!
Thursday, March 27, 2008
Long pyramid + short beginners
Efforts tonight - a long pyramid of 2-4-6-4-2 minutes with 2 minutes rest in between each.
Route was via Bluebell, Unthank, and then South Park and North Park. After the long effort I wasn't feeling too great (headache/sick) but I figured I just pushed it a bit much. Felt just as bad after the 2 shorter efforts and had a slow jog home at the back with Granville. Fine later on - just probably a bad idea to have that as my first proper run in ages.
Before the efforts I went out with Mark, aiming for 5 x 4+2, but he was really flagging and just managed to shuffle through 3 x 4 mins around the playing fields and Broad. Turned out he just hadn't eaten or drunk properly during the day - silly boy.
Route was via Bluebell, Unthank, and then South Park and North Park. After the long effort I wasn't feeling too great (headache/sick) but I figured I just pushed it a bit much. Felt just as bad after the 2 shorter efforts and had a slow jog home at the back with Granville. Fine later on - just probably a bad idea to have that as my first proper run in ages.
Before the efforts I went out with Mark, aiming for 5 x 4+2, but he was really flagging and just managed to shuffle through 3 x 4 mins around the playing fields and Broad. Turned out he just hadn't eaten or drunk properly during the day - silly boy.
Wednesday, March 26, 2008
Movin' on up
Promoted to lane 3 (from 4) tonight :) And I pretty much kept up as well!
Can't remember the full set - lots of bits of this and that including kick and closed fists, and a 50-100-150 pyramid in the middle. Kerry reckoned that the total for the whole lot was 2200m, so I probably managed 2000?
Get a little bit of calf cramp right at the end but otherwise OK! And the new swimsuit (with legs) is great.
Can't remember the full set - lots of bits of this and that including kick and closed fists, and a 50-100-150 pyramid in the middle. Kerry reckoned that the total for the whole lot was 2200m, so I probably managed 2000?
Get a little bit of calf cramp right at the end but otherwise OK! And the new swimsuit (with legs) is great.
Tuesday, March 25, 2008
Fail
Should have gone out for something today, this morning's ride was cancelled due to snow and ice (which also cancelled Kerry's and Clare's kids' activity day), but it cleared up later. However, we got stuck into house stuff and I never made it out of the door. Oh well - I'm writing off this past week and getting stuck into it again from tomorrow.
Monday, March 24, 2008
Only beginners - again!
Same route as last Monday, but covering 5 x 3+2, perfectly. Got snowed and hailed on, and I didn't really want to face any more afterwards! What a wimp. It wasn't as bad as the Trowse 10k yesterday...
Saturday, March 22, 2008
Oh dear
Having singularly failed to get out for any kind of exercise yesterday, all I did today was another beginner session with Mark - more warm up this time and 6 reps of 2+2 (route), and he was going really well. Still didn't inspire me to do any more, though, with a snow cloud chasing our heels.
Thursday, March 20, 2008
Mini efforts
Chaperoned Mark around 5 x 2+2 (route) - need to do more warm up next time,
although he was doing well by the third rep. Both bought new shoes today and they seem to be perfect. I got Saucony Triumphs again, but men's 8 this time. Mark got a pair of New Balance 692.Then I did a mini effort session around Abinger Way, 4 loops so 8 hills. Not much but just enough to ease my conscience :)
Wednesday, March 19, 2008
Great swim
A good session tonight, reasonably tough but pitched just right.
Warm up: 200m steady
Main: working on 40s lengths to include swim and rest:
2 x 50m on 1:20
2 x 100m on 2:40
2 x 150m on 4:00
2 x 200m on 5:20
2 x 150m on 4:00
2 x 100m on 2:40
and then no time for the last 2 x 50m!
Total swum = 200m + 1500m - just over a mile.
40s was a good interval - at 35s I would have been swiming more or less continuously, but at 40s I was getting enough rest. The other lanes were doing 35s or 30s though, so we were mixed between 45s and 40s in our lane. Seemed to work OK in terms of overtaking though. I guess the way to go is to cut down 1 or 2 seconds at a time, not the whole 5.
I'm also thinking that I could alternate the swims - if Wedensday night is endurance, I'll do technique on a Friday, and vice versa. Some time to concentrate on form without a watch bleeping away would help, I think.
Still trying to work out "proper" arms - I can't do that and breathe properly at the same time. If I do what seem to be successful arm strokes, I'm slower and my stroke count goes up.
Ate bananas and brazil nuts - no cramps.
Warm up: 200m steady
Main: working on 40s lengths to include swim and rest:
2 x 50m on 1:20
2 x 100m on 2:40
2 x 150m on 4:00
2 x 200m on 5:20
2 x 150m on 4:00
2 x 100m on 2:40
and then no time for the last 2 x 50m!
Total swum = 200m + 1500m - just over a mile.
40s was a good interval - at 35s I would have been swiming more or less continuously, but at 40s I was getting enough rest. The other lanes were doing 35s or 30s though, so we were mixed between 45s and 40s in our lane. Seemed to work OK in terms of overtaking though. I guess the way to go is to cut down 1 or 2 seconds at a time, not the whole 5.
I'm also thinking that I could alternate the swims - if Wedensday night is endurance, I'll do technique on a Friday, and vice versa. Some time to concentrate on form without a watch bleeping away would help, I think.
Still trying to work out "proper" arms - I can't do that and breathe properly at the same time. If I do what seem to be successful arm strokes, I'm slower and my stroke count goes up.
Ate bananas and brazil nuts - no cramps.
Tuesday, March 18, 2008
Monday, March 17, 2008
Starting again
Beginners' group, that is :)
1 min run, 1 min walk, x10 (schedule) - think we actually did 13, covering 2 miles.
I declined the offer of a run "around the block" with Sally, Hannah and Richard...
1 min run, 1 min walk, x10 (schedule) - think we actually did 13, covering 2 miles.
I declined the offer of a run "around the block" with Sally, Hannah and Richard...
Sunday, March 16, 2008
Beyond expectations
Schedule: Half marathon, RPI 10/10, 1:58:00
Actual: Broadland half marathon, RPI 10/10, 1:59:02
Course: "undulating". Conditions: wet and windy! Previous half PB: 2:02:42. Previous time on this course: 2:08:39
Not bad for a morning's work :) Although I followed a sub-2hr schedule, it was more in hope than expectation, especially when I saw the conditions today. So I really was amazed to do the time I did, although of course I had my watch and so could see that it was working out to be a good run. The amazing bit was seeing the miles go past so consistently! Mile splits:
8:53 - 8:56 - 8:58 - 8:51 - 8:39 - 9:00
9:02 - 8:59 - 9:09 - 9:40 - 9:13 - 9:38 - 9:07
Quick mile 5 included most of the long downhill from Woodbastwick to Salhouse; slow mile 10 included the third water station and the only significant headwind; mile 12 included a couple of nasty little hills. Even though it was a windy day, most of the course is sheltered by hedges and it was rare to be buffeted for more than a few seconds.
Apart from miles 10 and 12, I felt really good and just settled into my pace; in mile 10 I think I was also suffering from not having drunk or had sugar at the expected 6 mile water station (they ran out - !!), which also meant I walked a little to properly take on both at the one just after 9 miles. Mile 12 is a bit soul destroying as you pass the direct route to the village hall and climb a hill along a (relatively) main road before looping back - it also starts and more or less finishes with short, steep climbs. Mile 12 into mile 13 is the longest stretch without hedges, so you have the sidewind whipping your breath away, but you then get a downhill when you leave the main road, and of course the scent of the finish, so I guess that compensates!
The weather wasn't great but I survived in short sleeves/legs, and would only have rolled up long sleeves/tights! I was cold on my skin when I finished, but not chilled through. Oh, and despite short toenails I went through both of my socks. Grr.
The hills weren't quite as bad as I remembered - they were there, but doable, and certainly balanced by downhills. Definitely better than last time, this is actually a really attractive route and a lovely race. I'd probably do it again :) However, possibly the best and most amusing aspect was that I finished while the Conac support crew had nipped inside for a cuppa, clearly thinking that I wouldn't be finishing just yet. Ha!
RW event rating
Actual: Broadland half marathon, RPI 10/10, 1:59:02
Course: "undulating". Conditions: wet and windy! Previous half PB: 2:02:42. Previous time on this course: 2:08:39
Not bad for a morning's work :) Although I followed a sub-2hr schedule, it was more in hope than expectation, especially when I saw the conditions today. So I really was amazed to do the time I did, although of course I had my watch and so could see that it was working out to be a good run. The amazing bit was seeing the miles go past so consistently! Mile splits:
8:53 - 8:56 - 8:58 - 8:51 - 8:39 - 9:00
9:02 - 8:59 - 9:09 - 9:40 - 9:13 - 9:38 - 9:07
Quick mile 5 included most of the long downhill from Woodbastwick to Salhouse; slow mile 10 included the third water station and the only significant headwind; mile 12 included a couple of nasty little hills. Even though it was a windy day, most of the course is sheltered by hedges and it was rare to be buffeted for more than a few seconds.
Apart from miles 10 and 12, I felt really good and just settled into my pace; in mile 10 I think I was also suffering from not having drunk or had sugar at the expected 6 mile water station (they ran out - !!), which also meant I walked a little to properly take on both at the one just after 9 miles. Mile 12 is a bit soul destroying as you pass the direct route to the village hall and climb a hill along a (relatively) main road before looping back - it also starts and more or less finishes with short, steep climbs. Mile 12 into mile 13 is the longest stretch without hedges, so you have the sidewind whipping your breath away, but you then get a downhill when you leave the main road, and of course the scent of the finish, so I guess that compensates!
The weather wasn't great but I survived in short sleeves/legs, and would only have rolled up long sleeves/tights! I was cold on my skin when I finished, but not chilled through. Oh, and despite short toenails I went through both of my socks. Grr.
The hills weren't quite as bad as I remembered - they were there, but doable, and certainly balanced by downhills. Definitely better than last time, this is actually a really attractive route and a lovely race. I'd probably do it again :) However, possibly the best and most amusing aspect was that I finished while the Conac support crew had nipped inside for a cuppa, clearly thinking that I wouldn't be finishing just yet. Ha!
RW event rating
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