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)

6km to parkrun (5x 100m stride repeats), 5k parkrun

16km to the gym

Gym workout; 6 rounds inc compound weights, Squat, Deadlift, Assorted Upper body; 2 rounds 15rep/30sec, twists, side planck (both sides), planck, elbow to knee crunch.

Definatly feeling the hike from last weekend and an underlying cold or somthing. Most exorcises I have post evaluated as feeling weaker, difficulty/exersion have felt about normal however.

Total km this week was 47.5km which is on the upper end of expected. Knees are medium, legs are good, feet are medium. Next week I will push for 55-60km.

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: 4:00:00 3:45:00
    • 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

2024-01-28 Weekly Blog

1 minute read

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: ...

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2023

Race Prediction

1 minute read

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...

2023-10-29 Weekly Blog

2 minute read

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!

1 minute read

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

1 minute read

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

1 minute read

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

4 minute read

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

5 minute read

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

2 minute read

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

2 minute read

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

2 minute read

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

2 minute read

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

1 minute read

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

2 minute read

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

3 minute read

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

1 minute read

Ran a lactate threshold test, ~10min warmup, 4 heart rate zone (HRZ) tests, ~11min cooldown.

2023-07-30 Weekly Blog

1 minute read

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

less than 1 minute read

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

less than 1 minute read

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

3 minute read

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

1 minute read

This is the first blog post as it is when I signed up to my first ultra-marathon. Written as a retrospective.

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