Sunday, 29 March 2015

Week commencing 23rd March 2015.

Goal: 100K sub 7h15m in early May, 5 weeks 5 days to go.
Dream: 100k World Champs GB Team Date: September 12th 2015 Location: Winschoten, Netherlands (I’m allowed to dream)
Each day I also do 5 mins of strength work.  Short but sweet.

Run to work, recovery. With Strava switched on which is still new and fresh to me! 10.5 miles (6:45 pace).
Run home, recovery, 10.5 miles (6:45 pace).
I spent 40mins in the evening setting up 8 Strava segments all of which are half mile long so that I can try and do an interval session by chasing these segments next time.  The thing is, I’ll need Strava Premium to get the segment audio feedback.  I’m hoping to get a free trial version.  I have to log runs for five more days within the next 30 days to get this.

Cycled into work, foam rolling.
Run home. I ran 10.5 miles with 10 x 1 min sprints. The first one was 5:01 pace. I wanted them to be under 5mm so after the first one I put on some fast tempo music on my headphones instead of the podcast I was listening to. This did the trick. I concentrated on form: Straight back, hips forward, swing arms fast. My pace went to 4:45. Loved it.

Morning.  16 miles, 1h41m50s (6:21 pace) I ran a mid-week run this morning in the glorious sunshine.  There was no wind and so I was able to keep the pace steady at 6:21 average.  It felt easy otherwise I would have slowed it down. 
PM cycled home.

Cycled into work. Remembered to update (sorry if you don’t listen to Marathon Talk as you won’t know what is)
I got he official letter (email attachment) from Welsh Athletics at lunch time telling me I’ve been selected for the Anglo Celtic Plate 100K.  H A P P Y.  I posted it on Facebook and got 111 likes and 40 comments.  A bit sad, but I kept checking to see the count go up.  My claim to fame is Facebook likes, O dear. 
Here's a write up Gareth Hughes did for me on his Athletics North Wales blog: 

PM Intervals. 8 X 800m (1m15s rest)
Pre-blog of session, I can’t wait, even though I might be a little tied, to do this session because I’ve set up 8 half mile segments on my run home.  I know where each one starts so I’ll run fast at those points.  I’ll be lying down some times to beat.  I just hope there ain’t no dog walkers, traffic, bikers etc in my way cus I won’t be a stoppin.  Na, truth is I’ll just stop the Garmin.
Post session: I did the segments and each one was recorded correctly on Strava. The aim is to stop using my Garmin and just rely on the Strava Segments to do my intervals.
Average pace for the 800 = 5m13s pace.

AM 10.5 miles, 6m45s pace.  I had company for a change. My mate, John Davies sent me a text in the morning asking to join me.
 PM: Cycled home 

This was a strange day.  I just didn't know what to do. Either put some miles in for the Ultra Training or taper for tomorrow's 10K.  Anyway I opted for the later and headed out with Theo in the running buggy to do an easy 4 miles.  It turned out to be a really hard run because the wind picked up and it took all my strength to push it!  

Helena Tipping (it down) 10k 
Well I won in 35:07 which might be a record: Slowest win ever for the race! The wind was just too strong. I also managed to do 8 afterwards and cycle 8. I was going to do more but ran out of time. 

On to the next week... 

Monday, 23 March 2015

Last week

Firstly an apology that this isn't perfect, just more of a summary to refer back to for myself or if others might be interested. If I had time I'd smarten it up but I'd rather get it out there imperfect. Monday, Cycled in and listened to a great podcasts about a report on Ultra Runners. As a group we are 2.3% likely to have time of work due to sick. The normal rate is 3.7%! Could I use that as a tool for a pay rise! Legs still not 100% after the marathon as I haven't recovered as I would usually from yesterday's 20 miler. Ran home 10.5 miles about 6:45 pace. Nice and relaxed for recovery. Tuesday, I couldn't decide whether or not to do sprints today or tomorrow. I decided to see how I felt, still felt a bit sore so jogged into work, 10.5 miles 6:45 pace. I'll do sprints tomorrow. I felt a bit strange on the run, light headed, I think that was down to not eating enough yesterday so when I got into work I ate plenty: fruit and nuts with a bit of dark chocolate. I'm still on the No Sugar No Grain diet thing; I started on 11th March. It's working for me but I wouldn't say its for everyone. Also managed to do a short core strength workout. Cycling home: chain broke but I managed to get to the bike shop who did a quick repair job. In the evening I have a good foam roller session so massage the legs. Wednesday, Cycled in to work, usual core workout. I found out, that the IAU 100 km World Championships are going to be on 12th Sept 2015 in Winschoten, the Netherlands, I'd really like to go with a GB vest and as such I'm training hard for the Anglo Celtic Plate 100k which, I think, might be part of a qualifier for the World or if I get a good time would help my case. First though I need to be selected to run for Wales at the ACP and I'm expecting the email any day. Thursday, Thu Mar 19 5pm Bike into work 10.50miles 50:00 mins Thu Mar 19 5pm Run 10.43miles 1:12:00time 6:54 pace Friday Fri Mar 20 11am Intervals 2.85miles 15:00mins 5:16pace on grass Fri Mar 20 11am Run 2.50miles 17:00time 6:48pace Fri Mar 20 7am Buggy Run 5.30miles 43:00time 8:07 pace I've been trying out different running APPS. Here's a summary of what I've found out I hope it helps you to save time messing around with them. Runtastic App The basic version seems to let you pre-set intervals and coach you through the session through voice instructions whilst you run. This is okay when going in straight lines but when doing laps, say around a track of field, the pace seems to be out. Strava App Better social App. Can't do intervals but it looks like if you set up your own private segments then you can race these and get live voice feedback whilst running. The only thing is that you have to upgrade for the segment thing. Before I do that I'll test the accuracy of the pace against my Garmin 310 xt. Strava has a better auto pause than Runtastic because it also uses the accelerometer in the phone. Saturday Took it easy today with Theo in the running buggy. 1 hour at 7:30 mind per mile pace. Saving the legs for tomorrow's race. I took the opportunity to test the accuracy of Strava compared to my Garmin 310 xt. I even through in some pauses to make sure Strava could cope. I was pleasantly surprised; the two where in step with each other. I found out on another blog today that the Strava premium segment audio feedback tells you when your: - Approaching a segment - Pace half way through a segment and - Time at the end. This sounds perfect for intervals as I can set up segments of half mile reps to do. Sunday Came second in the Mold Borders League Road Race and felt strong. It was a gorgeous sunny day. I'm now first in the League and will have to keep fit to stay there. I've just worked out how to wirelessly link my Garmin to my mobile phone. Really pleased! End of blog

Saturday, 14 March 2015

Weeks Training and life

Week commencing 09/03/2015:

Monday, legs sore after winning the Wrexham Marathon yesterday but still managed to cycle into work. Thinking about future plans: - Next A Race: 100k champs 2nd May 15 so until then: - Late March / Early April: Longer run on Wednesday mornings and longer on Weekends when not racing - Mid April / End of April shorter runs. - Throughout: Tuesday: Speed work, Thursdays, Intervals if able. Racing.

Tuesday I bought a new phone Friday and it’s my first Smart phone so I’ve been messing around with running Apps. I think I’ve settled on Runtastic as I can do intervals with the Pro version which was only 10p. I’m hoping the phone will replace the Garmin 310XT and MP3 player. It seems like it has because the voice over works for intervals, go faster, you’re on pace, in 10 seconds next interval etc. The intervals can also be programmed. I cycled into work and ran home 10 miles. When running home that’s when I did a test interval session on the phone. I didn’t actually run really fast because my legs where hurting from the Sunday Wrexham Marathon.

Wednesday Ran into work, 10 miles, legs hurting! It was a shuffle. Cycled home. On the bike ride I overtook another cyclist who then decided to keep up with me. I felt under pressure then to remain at pace and I felt uncomfortable with him following me. I didn’t want to stop and just let him past because I wanted to get home. This really annoyed me!

Thursday. Cycled in to work. Loving my new phone and am able to listen to podcasts with a great podcast app: Pod Addict. Ran home, just a recovery pace, legs still hurt.

Friday Ran in to work, legs really hurting. My running partner in crime sent me a text with the weekend plan: 10 at marathon pace on Saturday, 21 on Sunday. I might just do half of both sessions. Legs beat up.

Busy day today so started early. Met up with to running buddies. Managed 4.25 miles at 5:55 pace then did the sensible thing and jogged home.
Afternoon went out for lunch. Multi celebration 🎉
Mum and Dads 40 wedding anniversary, Theo's birthday, Karla's birthday and Mothering Sunday.

Did 19 in the morning. Didn't mean to do so many but I was with a friend who wanted the company. I must keep the foam roller out cus my legs will be tight.

Onwards to the next week ...

Sunday, 8 March 2015

Wrexham Marathon Win

Today was the first Wrexham Marathon which I won. I had to win really because I've lived in Wrexham for 35 years, have been a member of Wrexham AC for 10 years and my Dad was also a Wrexham AC member for 20+ years. I didn't think I would be so quick (2h35mins) because of the hills, wind and turns but I think because I knew the route so well that helped. It also helped that I have been quite relaxed about it and not training hard for a marathon. Also my fitness from the Autumn marathon has carried through. With regards to the event itself I really liked seeing my wife and baby Theo on route which was 200m from my house. At that point, 20 miles, I was really cold so it was good to see them. On route I also saw my headmaster from Junior School. He cheered me on and I jokingly said "thanks Sir". I can't help wondering what I might have done on a flat course in calmer conditions. Typical runner! That's all folks. Daniel.