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: ...
2023-08-27 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 plank (each side)
- Nx2 Seconds plank
- N Elbow to knee crunch
1.2k pool swim (30 Mins)
Parkrun with a 1k warmup
11k very light
Full body at 50-70% max weight
After having some knee pain and taking advice from my Aunt (a PT with some very impressive finishes, ironman e.t.c) I’ve switched to a 3 week rolling plan.
This is week 1 or ‘easy week’ lots of rest days and light running. Its actually been really benificial to step back from the high intensity training and I feel stronger for it. The plan below is a first pass and a guideline, I think medium week may need stepping up a bit but we will see. It will be intresting to see how I feel after a couple of 3 week cycles. Likely this will be a good week for any further parkrun PBs now they are not my main focus.
A guide plan is this:
Easy Week
- Monday Rest
- Tuesday Easy 5
- Wednesday Core
- Thursday Swim
- Friday Rest
- Saturday Parkrun
- Sunday Zone2 10k + Light Full Body
Medium Week
- Monday Rest
- Tuesday Light run
- Wednesday Upper Body
- Thursday Intervals
- Friday Rest
- Saturday Parkrun
- Sunday Zone 3 15k and full body
Hard week
- Monday Hill Reps
- Tuesday Light run
- Wednesday Full body
- Thursday Intervals
- Friday Rest
- Saturday Parkrun
- Sunday Half and Runners leg day
Parkrun this week felt great I wasnt running for a PB (it’s a parkrun PB at 21:51), but more just keeping my focus on what to do at what part of the course and on having my hands in the correct place. It wasnt a ‘hard’ run and i felt strong for most of it certianly focusing on when and where to push really helped and I managed to do a easy 1st lap to leave somthing for the 2nd.
Other notablesthis week were:
- The core day with the increaseing sets/times this was really good.
- The Rocket X came down by another £5 so I got another pair at £65.
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.