2024-01-28 Weekly Blog
Personal Bests 1k: 3:52, Aug 07 2023 1mi: 6:44.2, Nov 19 2022 5k: 21:04, Sep 30 2023 Parkrun: 21:04, Sep 30 2023 (Coventry) 10k: ...
2023-08-06 Weekly Blog
This weeks training was:
10 sets of 1 miniute sprints 3 minuite cooldown, for a 8.5k run
A lactate threshold test (the last 3 mins of which was tourture)
1000m swim, all breaststroke
Taking Charlotte on a 3.1k interval set 30s all out sprint ~1 min recovery
Upper body and core workout
Corporate Games XC 5k (Event) (4:40 pace on grass)
19k running until reaching threshhold then walking until HR back to rest and repeat
Upper body and core workout (and barbel back squats)
I skipped the Friday night hill reps to be ready for corportate games this week. I only found out it was a trail 5k about a week before the event so thoughts of a fast track PB were out the window. The course was also woefully miss-measured and was 400m short at 4.6k. I maintained a 4:40 which on grass is a good pace but the whole thing was a bit of a dissapointment.
The gym is certianly starting to help with many of the runs feeling stronger. On the 19k run I found that they have opened the greenway from Balsall Conmmon to Burton green so that is going to be a nice route for my long runs. There is a lot of work to be done to turn a long run like that where I theshold then fall back into good training. Next time I may try setting 10 min runs targeting low threshold or high upper areobic HR with 1 min rests to drink/fuel.
The next event upcoming is the Lichfield half marathon where I am targeting a 01:45:00, or a 5min pace.
Ongoing weekly non-running training will be based around building core and upper body in the gym. Core for general performance and upper looking toward more and longer ultras. Mixing barbell squats in here should play into explosive leg strength and stability. Longer sessions taking on adduction and abductions for even more stability.
Running training will see a mix of high intensity intervals and hill reps, I still need to figure out how to redline effectivly for these as I am struggling to get my HR high enough to see strong anerobic gain. This will be mixed with Parkrun where I will keep pushing at the 21-22 min mark to get a new PB. Then also the longer run where I am going to try out some strategys for pushing my areobic threshold. I will also do swimmming and esay runs with Charlotte whilst we train her for the half as well.
I think I will be updating the activity days soon as hill reps on Friday evening makes the fast 5k on Saturdays a bit harder.
Personal Bests
- 1k: 3:52, Aug 07 2023
- 1mi: 6:44.2, Nov 19 2022
- 5k: 21:04, Sep 30 2023
- Parkrun: 21:04, Sep 30 2023 (Coventry)
- 10k: 46:54, Oct 16 2023
- Half: 1:49:31, Jan 28 2024
- Marathon: 3:57:12, Jan 28 2024
- Longest: 61.11km, Jul 09 2023
My Current goals
- Road Distance/Time goals:
- 5k: 21:00
- 10k: 45:00
- Half: 1:45:00
- Marathon:
4:00:003:45:00- Ultras:
- 50 mile: 10 hours
- 100 km: 14 hours
- Trail Ultras:
- Distance goals:
- Complete a 50 mile
- Complete a 100 km
- Complete a 100 mile
- Ascent Goals
- Do 5000m climb in one race
- Do 10,000m climb in one race
- Position Goals
Come top 50% in my age category on a fell run- Come top 25% overall on a fell run
- Get to 25% consistently on runs
- Other:
- 24 hour race (maybe Snowdon 24)
- Backyard Ultra
- 12 Laps (50 mile)
- 18 Laps (75 mile)
- 24 Laps (100 Mile)
- Peaks
- Summit all three highest UK peaks in one year on 3 separate ultras.
- Coventry Way
Upcoming Events
Booked
- 03/03/2024 GP Oulton Park Marathon, road basically flat - Goal 3:45:00
- 20/04/2024 Lake District 62k ~3800m ascent/decent - goal 9:00:00
- 06/07/2024 Eryi the Crossing 56.57k ~3000m ascent/decent (trail/fell) - Goal 8:00:00
- 04/10/2024 North Caost 110k - Goal finish
Planned
2024
2025
2024
2023
2023-11-26 Weekly Blog and Post Race
This weeks run-covery was: 10km 49:26 4:54 min/km avg Full body gym 8.5km 46:00 5:26 min/km avg 15.1km 1:23:12 5:31 min/km avg
Race Prediction
I think i will miss the 7 hour goal by up to an hour, keeping it down to 7:30 would be ideal. I havent had time, i.e. forgot to make time, to practice nutrit...
2023-11-12 Weekly Blog
Two weeks of training because I forgot last week.
2023-10-29 Weekly Blog
This weeks training was: 5.7km, 4:57 min/km 10x 500m intervals, 1 min rest, avg interval pace 4:13 min/km (8.5km total distance) 4x (Squats x6 60...
2023-10-22 Covid!
This weeks training was: 10km Run (PB 46:54) 5 hill reps 200m avg pace 3:20 Then I got covid and did nothing for 2 days Dog walk 8.5km Dog ...
2023-10-15 Weekly Blog
This weeks training was: Intervals 10x 500m (race pace) 1min rests, 8.5km total with warmup/cooldown Beginners Yoga 1h Easy pace 10km (51:37) ...
2023-10-09 Weekly Blog
This weeks training was: 8.5km 39.02 min 4:37 min/k 1.5km Swim Body Pump 10km 56.01 min 5:36 min/k Dartmoor Hiking 3 Days 72k, and a small ...
2023-10-01 Weekly Blog
This weeks training was: 2k Swim Stretch, slow run, stretch Cycling to and from work 2.5k stride repart warmup for parkrun Parkrun, PB 21:0...
2023-09-24 Weekly Blog
This weeks training was: 8.41km with speedwork, 10x 500m @ avg ~4:12 min/km (1 min rest with 2 min rest after 5) 5.5km Easy avg hr 162bpm and avg pa...
2023-09-17 Weekly Blog
This week my training was: 8.4km poor dicipline and went too fast Core workout with reps increasing from 5 to 15 hold/rest time is 2xreps (twists, s...
2023-09-11 Weekly Blog
This weeks training was: Hill Sprints 10x 200m Flat out 15k trail run 400m ascent decent (~1:50) 200m Intervels flat out Outdoor gym workout ...
2023-09-04 Weekly Blog
This week (medium week): 6.5k run at 80-90% effort Upper body Strength workout Trail run with 5 hill repeats Parkrun (Pacing a 24min) with a 7...
2023-08-27 Weekly Blog
This week: Light (nearly) 5k Ab repeats N from 5 - 15, with Nx2 rest between each exorcise N Russian Twists Nx2 seconds side pl...
2023-08-21 Weekly Blog
Since the last post my training was: Strength training, hitting the big muscles and then doing core. Warmup run to Parkrun, 5:08 pace Zone 3 for 50\...
2023-08-18 Weekly Blog
This week (and a bit) training was: Intervals 5x 1k on 1 min rest with warmup/cooldown for a 6.5k run. Average running pace was 4:14 min/km. 1k pb set ...
2023-08-06 Weekly Blog
This weeks training was: 10 sets of 1 miniute sprints 3 minuite cooldown, for a 8.5k run A lactate threshold test (the last 3 mins of which was tour...
Running some numbers
Ran a lactate threshold test, ~10min warmup, 4 heart rate zone (HRZ) tests, ~11min cooldown.
2023-07-30 Weekly Blog
This week I: Did my short running workout Ran 5x 5min race pace intervals with 2 min walking rest Swam 1.1k Ran 6.5k at an easy pace ...
2023-07-23 Weekly Blog
My Current goals Road Distance/Time goals: 5k: 21:00 10k: 45:00 Half: 1:45:00 Marathon: 4:00:00 3:45:00 ...
2023-07-16 Weekly Blog
My Current goals Road Distance/Time goals: 5k: 21:00 10k: 45:00 Half: 1:45:00 Marathon: 4:00:00 3:45:00 ...
Post Ultra Rundown
I finished the ultramarathon in 09:58:23, 60k 2000m climb. It was the best run I have ever been on. It is one of the best things I have ever done.
Beggining with insanity
This is the first blog post as it is when I signed up to my first ultra-marathon. Written as a retrospective.