Monday Training (easy 10k recovery from the xc)

Had a fairly busy Monday in the office and was literally stationary at my desk all day so didnt get a chance to go out for a walk to give the legs a stretch at any point.

So, I decided to go out and do an easy paced 10k tonight.  No pace target, somewhere around 9:00-9:15 min/mile pace and try to keep a relatively low heart rate.
 

Pace, check. Low HR, check. Just about spot on really.

Those that know Welling well will see that the Garmin was stopped right outside Marino's Fish Bar.  Ooops.

Sunday Race Day: KFL Cross Country - Swanley Park

Sunday saw the second KFL cross-country race of the season. Was up at the crack of dawn, more to get Izzy organised and her stuff all packed up before dropping her at my parents before I headed for the race. 

I'd been to Swanley Park a couple of times in the past with Izzy so I realised that it was going to be a relatively flat and quick course.  I hadnt quite considered that flat pretty much means boggy as the water has absolutely no where to drain to, especially with around 500 runners cutting through the bog.

After an impeccably observed minutes silence for Rememberance Sunday, the race started just after 11am.


  

As Jim W had pointed out before the race, it was 3 laps of the Park and there would be a couple of bottlenecks where the race would be reduced to walking pace...and he was proved to be right.  On some of the sharp corners, the bog was so bad that a large numbers of the runners were stopping just to prevent them slipping over, whether they were wearing road flats, trails shoes or spikes.

From a personal point of view, the first lap went reasonably well but the gentle incline in the mud starting the 2nd lap saw every bit of strength from my legs drain and I was just hoping I was going to finish by that point.  In reality, I'm still a novice runner and I've got a an awful lot to learn.

Excellent support from the sidelines as per usual, with a scatterring of Plums around the course giving some encouragement.

As of 8pm tonight, I've not yet seen the official results.  I finished in 398th place but I've estimated my final time as 44:23 based on the point when my pace chart shows my strong sprint finish where I took 4 places in the last 50 yards.  Probably my best sprint finish ever.  I remember from the old school years we were always told to keep enough back for a sprint finish and I'm chuffed I can still do it.  Unfortunately, because I was so f*cked by the time I'd finished the sprint, I'd completely forgot to stop the Garmin, so I'll update the Garmin record with the official time once its published.

Me blowing out my backside....

My trail shoes at the end of the race..beasted just like me!

 

Edit:  Full Plums results as below...Garmin record now updated to 44:46

Friday Training (Gym - TRX Session 11)

Warm Up

1km Treadmill (5:06; 8:13 min/mile; Av HR 137)

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)

Legs
Leg Press (6sets x 6reps x 110kg)

Leg Extension (6sets x 6 reps x 50kg)

Cool down

1km Treadmill (5:04; 8:06 min/mile; Av HR 141)

Flexi day.  Nice lay in.  Nice easy training session in terms of cardio but gave the upper body and leg muscles a good workout.

 

I went with the ex-wife to meet Izzy's teacher on Friday evening after school and we were very pleased to hear that she's doing extremely well.  Happy Days.

 

No more exercise now until the next KFL cross-country race at Swanley Park on Sunday.

Wednesday Training (8 miles and a bit with the Plums followed by Gym - TRX Session 10)

When I woke up this morning, my legs felt like lead.  So heavy but it was to be expected after last night's brick session.

The main question was whether to run tonight or not.  As I walked out the office back to Whitechapel Station, I decided that I was going to run.

On the way home, my phone bleeped.  I'd been tagged into a photo on Facebook...

It was the Gym Challenge board.  One of Chandra's other friends had posted the picture up of the latest Gym Challenge.  Static lateral raise with 7kg dumbbells.  I was bottom by a significant amount.  Out of shame, I quickly decided to get another Gym session in tonight, straight after running with the Plums.

So instead of heading straight to Bexleyheath Sports Club, I got the bus straight to the Gym, dumped my bag in a locker and then ran half a mile to meet up with the Plums.

So much for a short easy run tonight...Lodge Hill and Plum Lane.  Yes, Plum Lane, the steepest side of Shooters Hill.  Jeez, talk about a lung burster...

8 miles with the Plums up two beasts of a hill and I was pretty much spent. Had my kit been at the Sports club, I can honestly say I would have headed straight home but as my kit was at the Gym, I forced myself to do a workout. Took it relatively easy though. A gentle warm up, a normal TRX session and no work on the abs. I'll do that on my rest day tomorrow.

Warm Up

2000m on the Indoor Rower - 9:28 (Av HR 127, Max HR 150)

After the row, Chandra followed me upstairs and before the TRX, I had another go at the challenge.  God it bloody hurt but much more respectable now, as you can see from the updated board below...

I held the lateral raise for a fraction over 1 minute.  That will do me nicely.  I can retire now lol.  That bloody hurt but it was worth it.  3 months ago, there would have been absolutely no chance of me doing that.

Then it was on to the TRX...

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

After the challenge, I had pretty much nothing left in my shoulders so the crucifix and the shoulder press really did hurt for the first time in a couple of weeks.  I dread to think how they will feel in the morning.  I've done some stretching now but I may take a couple of Ibuprofen tablets before bedtime to be on the safe side.

Finally crawled in the door at 10pm and I could not wait for my dinner.  I was starving.

Rest day tomorrow, Gym session Friday morning (have got a Flexi day booked from work on Friday as the ex-wife and I are off to see Izzy's new teacher for our rearranged parents meeting) then I'll be resting up before the next round of the KFL Cross Country on Sunday.

After a really productive day at work, a great night's workout and as I sit here at 11.15pm, I'm totally exhausted but it was well worth it.

Am really looking forward to getting home tomorrow, putting the feet up and watching the almighty Spurs.  Lets hope we finally get to see a goal rush, it has been long overdue.

Tuesday Training (Brick Session - 10 mile turbo followed by 10km run)

It really was a truly rubbish day at work today.  Too many fcuktards doing my head in to put it mildly.

On the train home, I was trying to decide what training session I should give myself tonight.  Go for a run, hit the Gym again, maybe the bike. Or maybe another brutal brick session...that would be just the ticket.

Got home, quickly got changed and set the turbo up just outside the front door.

Again, a couple of objectives for the turbo.  Keep the cadence as high as I could and the speed above 20mph...

The legs were going to fill with lactic acid.  I knew that.  Thats standard.  The pain comes afterwards in the run.  No firm objective for the run, just an estimated 9 min/mile pace for the 10k. Yes, 10k.  First ever 10k in a brick session for me.  Have only ever done 5k before and that hurt enough.

Anyhow, nothing like a challenge and throwing yourself in the deep end.  Swim or sink...

Average Cadence 98rpm, Average Speed 21.2mph (in 28:18), Average HR 146bpm. Got to be bloody happy with that.

Then it was a quick 3 minute turnaround, mainly changing out of the Sidi's into the Glycerin 10s, unhooking Hayley from the turbo and quickly bringing everything indoors before setting the alarm, quickly putting on the running belt with bottle and locking the front door.

The legs felt bloody heavy. They were buzzing. Or were they throbbing. They didnt feel like this the last time I done a brick session! I started running and the legs didnt feel all there to be quite honest.

Then disaster.  I felt pretty good.  The legs felt strange, almost as if I was floating and my running stride felt really bouncy then bang.  I was on the floor.  It happened so quickly.  My brain couldnt have been quite computing the speed of the legs and I just lost my balance.  I knew I was going over but there was nothing I could do.  Although it happened quickly, the fall went in slow motion if you know what I mean.  It was like a clip from that old film Matrix.  I managed to roll as I hit the floor and didnt do too much damage apart from leave the skin from my elbow on the pavement.

I just happened to fall just as a runner and cyclist were coming the other way and they both stopped to help me up and ask if I was ok.  The shame.  For a split second, I didnt know where I was or what I was doing.  Was  my name Hugo Lloris?  I dusted myself down, told the two guys I was fine and off I went again.  I was shaking but I think it was the best thing I could have done.  Funnily enough, the first thing that went through my mind was to pause the Garmin, which I seemed to have done in mid fall lol.  You can see on the pace chart that my pace suddenly died in the first 400 yards.  Now you know why.

The next 1-2 miles I was toying with the idea of cutting the run short and looping back but the strong side of the brain won over the weak side and I carried on to complete the full 10k.  It was the hardest 10k I'd run in a while.  I felt like I was on the edge and didnt have much left in reserve but then thats what happens when you do a brick session.  Its all about taking yourself to the edge into that pain barrier.

An hour later, after a hot bath and some dinner, the legs feel like lead.  I'll give them a quick roll on the roller before bed and again in the morning then will assess how they feel tomorrow before deciding whether to run with the Plums tomorrow evening.

Great session though, despite the fall.  Always knew I'd get road rash at some point but never expected to get it when out running.  Just typical of my luck :)

Monday Training (Gym - TRX Session 9)

Warm Up

1km Treadmill (5:06; 8:13 min/mile; Av HR 129)

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)

Legs

Leg Press (6sets x 6reps x 110kg)

Cool down

1km Treadmill (5:36; 8:57 min/mile; Av HR 131)

Sadly, Monday was a complete bloody disaster. Up at 6.40am as usual but discovered quite quickly that the IBS hadnt passed and I was in no fit state to go to work.  Ended up going back to bed and waking up at lunchtime.  I cant remember the last time I'd done that.

Havent touched anything to eat all day and just laid on the sofa watching the endless amount of crap which is daytime TV.  I did remember to watch the next two episodes of Hello Ladies though.

Finally braved some food about 5pm and didnt suffer from any discomfort so thought best to do an easyish session at the Gym.  The legs were still feeling pretty heavy after yesterday's long run but I find its usually better to do some gentle exercise than rest the legs completely when suffering.

It was a good session but took it easy.  Thankfully, the back problem I was suffering from last week has now resolved itself, along with the discomfort in my chest.  Since I've returned home, I appear to have a twinge in my left shoulder where I've been laying on it all day, so hopefully that will pass quickly.

Onwards and upwards.

Sunday Training (13.1 mile run)

Having been half term last week, I had Isabelle with me Thursday, Friday and Saturday so today was my first chance for any sort of training.  Well technically it wasnt, I could have quite easily have persuaded Mum to babysit for an hour or two but I see that as cheating and it does no harm to have a few days off every now and then, although I may not like it.

The plan originally was to hit the Gym early doors on Thursday before Izzy arrived but the thought of a nice lay in and taking it easy felt much more appealing (and so unlike me)

So after three days of rest, what does one do with oneself?

I decided late Saturday evening that I was going to go for a long run. Anything about 10 miles for me is considered long. When I finally get in to marathon training, a run of similar distance wont be touching the sides I know but for now its long enough.

I ran from my parents.  Dad was good enough to let me drive home in his car last night as I'd stopped to spend the evening with my brother, on the condition that I had the car back early in the morning.

No problem, the early get up on a Sunday is in the blood these days.  I had the car back at just gone 9am and I was already changed and raring to go.  Unlike me, I had a brain like a sieve this morning as firstly I came out with my HR monitor (and later discovered I'd forgot to bring any underwear with me either!)

It was the first time I'd run without my HR monitor in years.  I hated the first couple of miles.  I'm used to glancing down at the Garmin and seeing what I'm doing.  Checking pace and time is fine but HR is just as important as you know how "hard" you're running.  Same as when riding the bike.  It was the first time I actually listened to my body.  After running down Watling Street, it was like turning into a wind tunnel when I got to Bourne Road.  It didnt actually feel like I was running.  I was running at the right pace but I could feel I was having to work hard into the wind to make any progress.  It was pretty much the same down North Cray Road too.

The plan was to hit the old cycling training loop.  Up North Cray Road, turn left to Maidstone Road, turn left again at Birchwood Road (where Deja Vu used to be) and then head back to Dartford Heath and the drop down into Bexley Village.  Strangely, the climb at the end of North Cray Road and in the middle of Maidstone Road feels nothing like a climb when running it, unlike on the bike.

Round the training loop and back to Bexleyheath.  13.1 miles via a quick detour via Mayplace Road East and Martens Avenue Park just to make up the mileage.

It was a good run. It was only the 2nd time I'd cracked 2hrs for half-marathon distance so have got to be pleased with that.  However, it should be noted I felt as though I had a little more to give but I had other things on my mind.  I can only describe it as exercise-induced IBS.  I cant even begin to tell you what it feels like when you're 8.5 miles into a run, in the middle of nowhere when you get an urge greater than you would when stuffing yourself with indian takeaway.  Thankfully, I managed to get home without mishap but as soon as that gut-wrenching feeling kicks in, every mouthful of drink consumed feels like its reducing any room in your stomach and could end up distasterously, so you tend to cut back on drinking regularly, which leads to cramping, which I had plenty of in my quads by the time I'd finished the run.

I will need to investigate this a lot more in the upcoming months as I cant be dealing with this through marathon training.  That issue aside, it was an enjoyable run albeit very uncomfortable in the last few miles.