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: ...
2023-10-01 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 21:04
Rugby Half, 02:07:00
So this week I was forced into learning the benifits of recovery.
After last week my knees were feeling quite sore so this week I took it easy. Total running was 2.5k only over the 5 weekdays and I think I should have not done that. The swim was good more of that on the ‘off weeks’ where they are needed. Partly I think adding in multiple extra 15k runs and trail runs over the past few weeks has been a bit much, but, mostly I blame the Hoka Carbon X Spe shoes which are now on their way to a charity shop. In their place I am using some Hoka Clifton 9s which on first 200m seem nice and squidgy but still with the Hoka metarocker style. From now I will use them for anything over 10k unless I am going for a PB specifically. I will also use them for easy runs, this leaves the Hoka Rocket X for Speedwork, Tempo and PB attempts. in addition to the shoe change I’ve also been doing streches 1 min hold, some single leg squats and massage gunning where needed before bed this week and that has also helped a lot.
Parkrun this week was fantastic, aside from the horsefly bite that has set my leg on fire. The new stride repeat warmup, 200m 30s-60s slower than race pace, 100m 30-60 seconds faster picking the feet up and swinging arms more, is working has me coming off the startline better. The week of very low activity had me ‘peaking’ according to garmin all week and I felt so fresh, the last 500m was a push to make sure I got the watch PB to match the parkrun PB that was in the bag at that point.
For the rugby half I was pacing Lizzie to her goal of sub 2:10 and with a 2:07 we made it with time to spare. Wore the Rocket X for this as I didnt want to use new shoes for a 21k run out the door where my primary aim was making sure Lizzie hit here goal. I came away with minimal knee pain so it adds weight to the it was the shoes argument for the knees. More to the race we ran with pace on the downs and let it slip on the ups and a lot in the last 5k where Lizzie cramped, a lot. I really enjoyed it I love pacing so has a great time and her face was priceless across the finish.
With Rugby half out the way its 7 weeks to the PD South and north, so I need to bring my milage up for that. Ive essentially got two 3-week cycles and then a rest week. Weekdays will stay broadly the same:
- Easy week has no speedwork, a core workout, an easy cardio (usually running), and a class (5-10k)
- Medium week will have, one round of speedwork, a light cardio, and a body pump class (10-20k)
- Hard week will be, two round of speedwork, a core workout, and a class (15-30k)
- Taper week will be swims and streching
Weekends nee to start bringing the miles up so next 6+1 weeks:
- Sat: 10k, then hiking Sun: hiking (total 15-20k running)
- Sat: 5k, PR Sun: 15k Gym (total, 35-50k running)
- Sat: 5k, PR Sun: 20k (45-60k running)
- Sat: 5k, PR, 5k Sun: 12k (32-37k running)
- Sat: 10k, PR, 5k Sun: 15k (45-55k, running)
- Sat: 10k, PR Sun: 20k (50-65k running)
- Race
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.