Quick Roundup wc 29/12/14

Last week of the year, first week of marathon training - whatever, 5 runs totaling 50+ miles is really good. Poor parkrun but after a chesty cold and slack December it was never going to be great (but not that poor either! ). However, I look at it as a starting point and with London 16 weeks away there's plenty of time yet.

2014 Review

Running

• Total Miles
• • 1618
• Sessions
• • 191
• Run Time
• • 194 hours 55 mins
• Overall Pace average
• • 7:14 m/m
• Races
• • 9
• Race Miles
• • 
    
• Parkruns
• • 3
• PB's
• • parkrun - 18:17, Northampton
  • 5k fastest recorded - 18:11, DA5K

Cycling

• Total Miles
• • 698
• Sessions
• • 53
• Ride Time
• • 40 hours 30 mins
• Overall Pace average
• • 17.23 mph

Last run of the year

The last run of 2014 ended my running year a little better than a few days ago. With a chesty cold it felt like the year was waning. Conscious of needing to run some 'double figures' nearer 15 to be precise I went out with  the intention of running my Melchbourne 13.1 route. Having realised I'd started wrong; by going upwards to Newton Road, rather than down to the A6 I thought it might be a good idea to run somewhere different. So, in Yielden I turned up the lane by the church and headed toward the old airbase runway;  Took as couple of sunrise snaps on my phone and headed down the runway and back - met up with Naythan, passed a few moments and headed home. Working out it could be 13 I decided to extend the route and try for 15 - as the Stava dowmnlaod shows,  I just made it.

Legs were tired - especially glutes and piriformis - never mind ,I recovered well.

Hope 2015 is good.

Strava 2014 Roundup

Stravas take on my 2014

 

Quick Roundup wc 22/12/14

Having come down with another cold over Christmas, the running, and cycling ( a bit too icy to ride; the road bike anyway), we've gone back into doing nothing mode. Thought I'd get to and do a 15 on Sunday but, no chance. With Lauren and Simon back for the hols; the opportunities are not either - never mind I really could do with some rest at least.

The piriformis syndrome is not improving my either.

Can't seem to get any pace when running - must be the cold ( the virus not the weather).

Mini run.

Just about the least in distance and time I could get away with  - I did walk for 2 and a half hours or so with Simon and Charley at Stanwick Lakes earlier on, and after a large lunch and time constraints, this was all I could do.

Quick Roundup wc 15/12/14

Not too much going on here; back to the old days of fewer days training. Still 30 plus mile with all three days being decent.

Legs still a problem.

No cycling this week - Friday night's Harriers social (Christmas session!) meant I had to be home fairly early.

70 Mins Threshold

Always tough; but over 10 miles of decent running. In the past I've always run this so fast - its good to run it as it should be, at lactate threshold pace.

Quick Roundup wc 08/12/14

December continues downbeat. Managed to cycle to work and did actually have a relatively dry one home.

Saturdays ride was ok, longer than anticipated, as I did take the obligatory wrong turn.

Just couldn't be bothered Sunday.

Quick Roundup wc 01/12/14

Soft week again, trying to rest the legs again. Good Monday session, but cried off Wednesday leaving just the cycle commute on Friday.

KKSx 5

Date	01/12/2014
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:10	2:00	6:21
2	9:59	2:00	6:14
3	10:01	2:00	6:16
4	10:11	2:00	6:22
5	10:11	2:00	6:22
Total	50:32
Average	10:06		6:19

Quick Roundup wc 24/11/14

Not much going on this week. Trying to give the legs a bit of a rest. I could ride to work Friday so that was out and a weekend at Lauren's offered the chance to leave my kit at home - which I did. However, still two decent sessions - one on the track. Good recovery from these too.

The downside was that I missed the Wolverton 5;  a Saturday race that I'd done for the past two years and was looking forward to again. Never mind, always next year.

6x 1000m Track session

Track session - Coached.

Date	26/11/2014
6x	1000m	200m Recovery	1000 pace (m/m)
1	3:47.4	1:15	6:06
2	3:44.5	1:20	6:01
3	3:45.3	1:18	6:03
4	3:42.1	1:20	5:57
5	3:40.4	1:25	5:55
6	3:39.5	-	5:53
Total	22:19.2
Average	3:43.2		5:59

2x 4 mile Cemetery Loop

Just a bit of a Garmin fail tonight as it recorded the first loop and the first mile of the second, I must have caught the buttons - so I'm hoping I can use Andy's stats to complete (done and adjusted to suit my run).

Threshold paced run.

I like this route since you get to run the full cemetery hill 4 times but once at the top there is enough respite to keep the pace up.

Date	24/11/2014
	1	2
1	7:12	6:59
2	6:28	6:29
3	6:56	7:02
4	5:36	5:23
Total	26:12	25:53

Quick Roundup wc 17/11/14

Another good week.  A mix of riding and running.

Two good club sessions; 33 minutes of cemetery hills and tempo meant a recovery-type ride on Tuesday, although that was at a reasonable pace for a dark ride.

Wednesdays club run with 65 minutes of tempo required an easy 4 miles on Thursday.

Nice to return to the Friday commute. the ride in is harmless enough but it would be nice to find a safer route home - especially riding in the dark. I think I might try the MTB down to the Embankment and through Irchester Country Park.

Saturdays run was a bit of 'bonus-quality' three sub-6:45 minute miles within the 10.

65 Min Threshold run (33 out , 32 back)

Over 10 miles at a decent pace. Flagged a little at the end, although I think this was more due to Mondays session rather than being unfit.

6:54

6:55

6:50

6:43

6:49

6:40

6:42

6:46

7:15

6:45

Cemetery Hills...again

Another edition of the hill session last run here . But tonight we treated ourselves to 33 minutes, and then off for 20 minutes tempo run.

Felt much better this time and , surprisingly, quite refreshed at the end.

When's the next one?

Quick Roundup wc 10/11/14

Average week with 4 sessions, Wednesday's track, as with all track sessions was good quality although I just couldn't hit the targets. Nice to run the day after as a recovery. Saturday was a little bit of a bonus run as I wouldn't normally do that sort of thing. Bailed out Sunday because I couldn't be bothered. Oh well...Cemetery hills again tomorrow - thank goodness for the rest today.

Track - 3x 1600, 3x 1000, 3x 400

Another toughie on the track, couldn't quite hit the targets, especially the faster ones.

Target times.

 

	Time
	Target	Actual	Difference
1600
	6:20	6:18	2.0
	6:20	6:25	-5.0
	6:20	6:24	-4.0
Total	19:00	19:07	-7.0
1000
	3:37	3:45	-8.0
	3:37	3:42	-5.0
	3:37	3:41	-4.0
Total	10:51	11:08	-17.0
400
	1:20	1:27	-7.0
	1:20	1:27	-7.0
	1:20	1:25	-5.0
Total	4:00	4:19	-19.0

Quick Roundup wc 03/11/14

A decent week despite 4 days training; mostly good quality sessions and even Saturday was a tough one in the wind.
Missed riding to work on Friday, haven't done it yet when the journey home is dark. I had planned to go in on the MTB and come back through Ditchford Lakes at Irthlingborough, along the new Greenway, but since it was raining quite hard in the morning it didn't seem worth it.