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: ...
2023-09-17 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, side plank, plank, and elbow to knee crunches)
15km pacing for half marathon with Lizzie
Body pump, mostly lower weights than instructor with some faliures in the squats, core and triceps.
Parkrun, 22:23
11.3k to gym, inc new 10km pb at 48:06
Gym with deadlift, squat, benchpress, and barbell row PBs
4k run home (5:40 min/km pace)
This has not been the easiest of easy weeks, but I have felt very strong the entire time. It could be that last week was not the hardest of hard weeks. I think I dont see as much benifit from 200m intervals as I would like. I am going to try a stepped track interval session soon and move back to the kilometer run 2 min walk intervals that used to work for me. Also for now I will keep the hillsprints when appropriate.
Body pump this week was great really worked some bits I didnt know I was missing.
10km PB was a bit of a surprise, I was meant to be aiming for 5:00-5:15 min/km pace but was around 4:54 so decided to go for it. As usual it can be taken with a pinch of salt as the greenway gives me a downhill boost, would be good to replicate a sub 50 on a proper loop.
Running home after the full compond workout was intresting I held a good pace but it was the best simulation of the last part of am ultra I have found yet with many muscle groups asking me to stop.
All in good week, I have also mixed in some pea protine powder to see if that can reduce DOMS, increase gains, and reduce hunger.
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.