Coaching 5
Hillgrounds, out and back, with decent recovery.
Wednesday, 20 August 2014
Monday, 18 August 2014
10x 3 mins with 90 secs recovery
Not so much the session that made it tough, but long warm up/cool down turned this one into a 12 mile plus session.
Didn't feel that great for most of tonight either. Not eating well for much of the day, then a sports drink just before made me feel quite empty and jelly-legged.
Monday, 11 August 2014
3x (3x500) 1 min/100m recovery and 1 (5x300) 45secs/in-field recovery
Coaching 4
Complicated track session to explain, however, this is as tough as any; fast and furious with good recoveries (which are needed).
VO2 Max
Complicated track session to explain, however, this is as tough as any; fast and furious with good recoveries (which are needed).
VO2 Max
- 3x (3x500)
- 1:41.9
- 1:44.3
- 1:45.2
- 1:42.3
- 1:43.3
- 1:41.0
- 144.1
- 143.9
- 1:42.0
- 1x (5x300)
- 59.0
- 59.5
- 59.8
- 58.7
- 58.6
Wednesday, 6 August 2014
Bromham Park Hills
Good grief! another hill session this week. This time one of Kev's golden nuggets.
4x short loop
3x longer
2x longer
2x longest
I think it might be harder than Pete's loop.
4x short loop
3x longer
2x longer
2x longest
I think it might be harder than Pete's loop.
Monday, 4 August 2014
Pete's Loop
Dunno who Pete is, but he is a club legend (I've only been a member for almost 3 years), but his legacy of a few loops around Bedford Park and the cemetery (with a couple of sympathetic modifications by the equally legendary Anna), are always met with the usual groans of 'delight'.
A tough session usually still with me the next day.
Pete's Loop
A tough session usually still with me the next day.
Pete's Loop
Friday, 1 August 2014
Wednesday, 30 July 2014
Doug Anderson 5K race
Went better than expected. There were some notable performances by many members of the group. My 18:11 was a bit of a surprise since that was a 17 second improvement on the recent parkrun.
Beaten to the club MV45 Championship by Gary Finch; I tried to draw the finish out of him early but his reputation as a fast finisher was justified by his 1 second win. It was a double defeat for me since he won the race MV45 too. Still - next time maybe.
Race on Garmin
Previous
2013 - 18:54 (Club Champs MV45)
Beaten to the club MV45 Championship by Gary Finch; I tried to draw the finish out of him early but his reputation as a fast finisher was justified by his 1 second win. It was a double defeat for me since he won the race MV45 too. Still - next time maybe.
Race on Garmin
Previous
2013 - 18:54 (Club Champs MV45)
Monday, 28 July 2014
Pre Doug Anderson 5k Training
Coaching 3
Just me and four others tonight. 5 miles or so with 6 x 80m strides. Done at Bedford Park - DA5K venue.
Garmin here
Just me and four others tonight. 5 miles or so with 6 x 80m strides. Done at Bedford Park - DA5K venue.
Garmin here
Friday, 11 July 2014
First road bike ride
Tonight I took my first steps or pedals onto a road bike. O a loaned bike, and shoes we were soon off around the country roads of north Bedfordshire.
For a start it seemed much easier than riding the MTB and obviously faster.
Such a shame that the Garmin seemed to drop satellite reception at 5 miles so I have no idea of the speed and split times.
Finished off with a 5k run in 21 mins @ 6:41 pace so although a short run it was at a reasonable pace.
For a start it seemed much easier than riding the MTB and obviously faster.
Such a shame that the Garmin seemed to drop satellite reception at 5 miles so I have no idea of the speed and split times.
Finished off with a 5k run in 21 mins @ 6:41 pace so although a short run it was at a reasonable pace.
Thursday, 3 July 2014
Coaching 2
Second supervised coaching session.
This time a pre-determined 7 mile run with 6 x 2mins with 1 recovery. Did this a one complete set at 5k pace ( I think I said 10 - oops, thankfully one one picked up on it to embarrass me).
This was a bit of a softer session as most will be running the Club Champs Half-marathon on Sunday. 2 had raced the night before.
Planned the route on Mapmyrun.
Splits
1 - 5.36
2 - 5.44
3 - 5.39
4 - 5.45
5 - 6.01
6 - 5.38
This time a pre-determined 7 mile run with 6 x 2mins with 1 recovery. Did this a one complete set at 5k pace ( I think I said 10 - oops, thankfully one one picked up on it to embarrass me).
This was a bit of a softer session as most will be running the Club Champs Half-marathon on Sunday. 2 had raced the night before.
Planned the route on Mapmyrun.
Splits
1 - 5.36
2 - 5.44
3 - 5.39
4 - 5.45
5 - 6.01
6 - 5.38
Tuesday, 1 July 2014
Monday, 23 June 2014
Coach Paul
First session taken tonight. 6 x 6 1/2 mins with 90 secs recovery.
Quite a tough one not to be underestimated. I couldn't run it at 5k pace but did manage just under 10k. Out and back along Willington track. We were treated to a downpour for the last mile.
Garmin says
Quite a tough one not to be underestimated. I couldn't run it at 5k pace but did manage just under 10k. Out and back along Willington track. We were treated to a downpour for the last mile.
Garmin says
Wednesday, 18 June 2014
20 x 45 secs with 1 min jog recovery
Garmin link here
Not a track session but on the grass at Hillgrounds Park (flat-ish)
1 - 5.32m/m
2 - 5.51
3 - 5.27
4 - 5.25
5 - 5.29
6 - 5.34
7 - 5.29
8 - 5.13
9 - 5.35
10 - 5.24
11 - 5.27
12 - 5.11
13 - 5.31
14 - 5.12
15 - 5.23
16 - 5.14
17 - 5.27
18 - 5.09
19 - 5.12
20 - 5.05
Not a track session but on the grass at Hillgrounds Park (flat-ish)
1 - 5.32m/m
2 - 5.51
3 - 5.27
4 - 5.25
5 - 5.29
6 - 5.34
7 - 5.29
8 - 5.13
9 - 5.35
10 - 5.24
11 - 5.27
12 - 5.11
13 - 5.31
14 - 5.12
15 - 5.23
16 - 5.14
17 - 5.27
18 - 5.09
19 - 5.12
20 - 5.05
Monday, 16 June 2014
From Faux Bondarenko to Full Bondarenko
In just a few weeks the back has fully mended itself; the last time we did this session I managed just 2 of 5 reps. Tonight we were treated to 6. Came off the track thinking I could have done another one!
Splits to follow
Splits to follow
Monday, 9 June 2014
2x2, 2x3, 2x4, 2x5, 2x6 mins
2x2, 2x3, 2x4, 2x5, 2x6 mins - with 1 min recovery on the 2and 3; 2mins on 4, 5 & 6 mins.
A really tough progressive session made harder on a hilly route - I haven't done this session before, nor the route.
Wilden Loop, 23456
A really tough progressive session made harder on a hilly route - I haven't done this session before, nor the route.
Wilden Loop, 23456
Sunday, 8 June 2014
Weekly roundup - wc 02/06/14
First weekly roundup. Not going to do one every week but just when there significant runs or milestones.
So...
This week - 7 sessions in 4:53 hrs
Mon - 8.3 including one mile (Avenue RD, going west) at 5.46m/m
Weds - club, 7x1k
Sat - 5.4, Northampton parkrun. A parkrun pb in 18:28
Sun - Greenway 13 in 1:34.07 a course record
Cycling
Mon - 4.56 miles
Thurs - Turbo9.6 miles in 30.05 mins
So...
This week - 7 sessions in 4:53 hrs
Mon - 8.3 including one mile (Avenue RD, going west) at 5.46m/m
Weds - club, 7x1k
Sat - 5.4, Northampton parkrun. A parkrun pb in 18:28
Sun - Greenway 13 in 1:34.07 a course record
Cycling
Mon - 4.56 miles
Thurs - Turbo9.6 miles in 30.05 mins
Saturday, 7 June 2014
parkrun - Northampton
30th parkrun - 2nd in 2014.
6th at Northampton
8th position today and 1st V45-49
18:28
Good run today; didn't much feel like it after a heavy 'birthday meal' last night. A parkrun PBbeating my previous by 7 seconds, also at Northampton. I guess Northampton is slightly quicker than Bedford.
Northampton parkrun - 110
6th at Northampton
8th position today and 1st V45-49
18:28
Good run today; didn't much feel like it after a heavy 'birthday meal' last night. A parkrun PBbeating my previous by 7 seconds, also at Northampton. I guess Northampton is slightly quicker than Bedford.
Northampton parkrun - 110
Wednesday, 4 June 2014
7 x 1k
Tonights session was from Bromham. 7 x 1k in 5 min turnaround.
7 x 1k Garmin
Pace Time
1- 5:54 - 3:36
2- 5:41 - 3:27
3- 5:50 - 3:31
4- 5:54 - 3:36
5- 5:55 - 3:40
6- 5:46 - 3:29
7- 5:51 - 3:41
7 x 1k Garmin
Pace Time
1- 5:54 - 3:36
2- 5:41 - 3:27
3- 5:50 - 3:31
4- 5:54 - 3:36
5- 5:55 - 3:40
6- 5:46 - 3:29
7- 5:51 - 3:41
Saturday, 31 May 2014
May Roundup
The month finished better than it started, after 3 more weeks of back injury it seems to have cleared up.
Run
18 Runs
101 miles
1 race Silverstone 10k
1 parkrun
Year to date - 783
Ride
6 rides - 2 turbos
Longest 15.614m
70 miles
Cross
1
Summary
25 Sessions over 16 1/2 hours
Run
18 Runs
101 miles
1 race Silverstone 10k
1 parkrun
Year to date - 783
Ride
6 rides - 2 turbos
Longest 15.614m
70 miles
Cross
1
Summary
25 Sessions over 16 1/2 hours
Wednesday, 28 May 2014
3 x 10mins with 2 mins recovery
Good session tonight - good seeing as I finished as strong as I started and only minimal back pain toward the end.
Garmin and route
It seems like the coaching committee are happy to have me on board as a coach, so.... I may have to devise some sort of tough killer session to go with some of the others.
Garmin and route
It seems like the coaching committee are happy to have me on board as a coach, so.... I may have to devise some sort of tough killer session to go with some of the others.
Monday, 19 May 2014
2 out of 3......
........aint bad.
Well not tonight anyway. Always finish the session, that's what I like to do. But tonight, cutting short our 1000,800,600 off 200m (80secs) recoveries session was only good for me. Stopped just as the pace/fatigue was starting to hurt. Result - 2 hrs later and I feel fine.
1000,800,600
I've been asked if I would like to take on some coaching within the group, seeing as the group below is to reform and the club is short of top-end coaches (I think there I'm referring to coaches capable of keeping up with faster runners rather than 'top-end' being an excellent coach - over the best part of 20 years I think I can claim to have done everything wrong, at least once and, often more).
Well not tonight anyway. Always finish the session, that's what I like to do. But tonight, cutting short our 1000,800,600 off 200m (80secs) recoveries session was only good for me. Stopped just as the pace/fatigue was starting to hurt. Result - 2 hrs later and I feel fine.
1000,800,600
I've been asked if I would like to take on some coaching within the group, seeing as the group below is to reform and the club is short of top-end coaches (I think there I'm referring to coaches capable of keeping up with faster runners rather than 'top-end' being an excellent coach - over the best part of 20 years I think I can claim to have done everything wrong, at least once and, often more).
Sunday, 18 May 2014
A Tripple Tipple.......
or brick session as those in the know might call it.
Thought it would be good to simulate some duathlon today so I tried a 10k run, 20k bike and 2k run for starters.
I describe the run as a reasonable training run, just under 7 m/m so a reasonable pace. The ride was also good, probably more effort in this as I am trying to keep up the speed, even though I am on a MTB rather than a road bike. The last leg was a short distance so as to feel the effects of the transition from bike to run.
Transition from run to bike was good with no perceived difficulties. From bike to run was totally different. I expected a tough transition and that's exactly what I got. It was extremely difficult to turn the legs over as I had the jelly-leg feeling, which lasted for about 1 mile, after which running seemed to be more normal. I would liken it to the back end of a marathon, flat feet and poor running form. At first it seemed that my legs were not doing what I wanted to do.
Will I do more? and, will I enter a duathlon race? Yes, especially some Brick Sessions; and, not sure, we'll see if I'm still cycling once my back injury has cleared.
Thought it would be good to simulate some duathlon today so I tried a 10k run, 20k bike and 2k run for starters.
I describe the run as a reasonable training run, just under 7 m/m so a reasonable pace. The ride was also good, probably more effort in this as I am trying to keep up the speed, even though I am on a MTB rather than a road bike. The last leg was a short distance so as to feel the effects of the transition from bike to run.
Transition from run to bike was good with no perceived difficulties. From bike to run was totally different. I expected a tough transition and that's exactly what I got. It was extremely difficult to turn the legs over as I had the jelly-leg feeling, which lasted for about 1 mile, after which running seemed to be more normal. I would liken it to the back end of a marathon, flat feet and poor running form. At first it seemed that my legs were not doing what I wanted to do.
Will I do more? and, will I enter a duathlon race? Yes, especially some Brick Sessions; and, not sure, we'll see if I'm still cycling once my back injury has cleared.
Tuesday, 13 May 2014
Another piece of equipment found.
30 Minutes of fun here
Our Reebok Elliptical Cross Trainer.
Last used in November 2013 - only once all year
Our Reebok Elliptical Cross Trainer.
Last used in November 2013 - only once all year
Monday, 12 May 2014
A bike ride.
Seeing as my back injury is slowly forcing me to call a little time on my running, I suddenly remembered I have this mechanical thingy contraption collecting dust and lord knows what at the back of the garage - damned expensive coat hanger too. So...having been for a little run first I scrubbed it up a bit and headed out for an hour. I didn't realise that when I got back my thighs would feel like they'd been beaten to a pulp with a golf club.
Back's ok though.
Saturday, 10 May 2014
parkrun - Bedford
29th parkrun - 1st parkrun of 2014
19th at Bedford
4th today and - 1st VM45-49
18:56.
Thought I'd run better than that but sub-19 is ok I guess.
Bedford parkrun 151
19th at Bedford
4th today and - 1st VM45-49
18:56.
Thought I'd run better than that but sub-19 is ok I guess.
Bedford parkrun 151
Wednesday, 7 May 2014
Silverstone 10k
Great run tonight. I did better than I should have seeing as April was mainly rest and the back is still playing up; I shall pay for it tomorrow!
Garmin stats
The Harriers Bus has changed itself into the Harriers F1 Car tonight.
37:59
Previous
2006 - 38:49
2004 - 39:49
2003 - 37:57
2002 - 39:44
The Harriers Bus has changed itself into the Harriers F1 Car tonight.
Previous
2006 - 38:49
2004 - 39:49
2003 - 37:57
2002 - 39:44
Thursday, 1 May 2014
Wednesday, 30 April 2014
6x6.30mins with 90 secs recovery
6x6.30mins with 90 secs recovery
First proper session post London. Good to be 'back in the room'.
The six sets were ok but the journey back to the stadium was tough and seemed never-ending.
Shin fine, no issues. Back, ok mostly running but got sore on the slow run back - seized up for a while but ok later. We'll see in the morning. Got really cold quickly afterwards - didn't get warm (even in the car) until a hot shower sorted me out.
Silverstone next week? hmmm.
First proper session post London. Good to be 'back in the room'.
The six sets were ok but the journey back to the stadium was tough and seemed never-ending.
Shin fine, no issues. Back, ok mostly running but got sore on the slow run back - seized up for a while but ok later. We'll see in the morning. Got really cold quickly afterwards - didn't get warm (even in the car) until a hot shower sorted me out.
Silverstone next week? hmmm.
Monday, 28 April 2014
Faux Bondarenko
Faux Bondarenko at Garmin connect
First night back training with Bedford Harriers since London.
Can't really claim this as a proper Bondarenko session as the back is still playing up and I only did 2 of the 5 sets at 50% of the effort I would normally do. Never mind 8 1/2 or so miles was a bonus - at a reasonable pace too.
wikipedia says - Olga Bondarenko
More about the session
First night back training with Bedford Harriers since London.
Can't really claim this as a proper Bondarenko session as the back is still playing up and I only did 2 of the 5 sets at 50% of the effort I would normally do. Never mind 8 1/2 or so miles was a bonus - at a reasonable pace too.
wikipedia says - Olga Bondarenko
More about the session
Wednesday, 23 April 2014
First run post marathon
Wednesday 23rd April
Went out for a gentle 3 mile run. Legs felt ok and so did the shin. Seems like the old back problem has returned - ligaments. In my teens this took months to heal. Usually when it happens it takes a few days, so the fact that its been more than a week is a little concerning.
Went out for a gentle 3 mile run. Legs felt ok and so did the shin. Seems like the old back problem has returned - ligaments. In my teens this took months to heal. Usually when it happens it takes a few days, so the fact that its been more than a week is a little concerning.
Sunday, 13 April 2014
Tuesday, 1 April 2014
Monday, 24 March 2014
KKSx 5
| Date | 24/03/2014 | ||
| 5x | 1 loop (1.6m) | 2 mins recovery | Pace (m/m) |
| 1 | 10:16 | 2:00 | 6:25 |
| 2 | 10:06 | 2:00 | 6:19 |
| 3 | 9:55 | 2:00 | 6:12 |
| 4 | 9:58 | 2:00 | 6:14 |
| 5 | 9:52 | 2:00 | 6:10 |
| Total | 50:07 | ||
| Average | 10:01 | 6:16 |
Monday, 17 March 2014
Sunday, 9 March 2014
Saturday, 1 March 2014
Monday, 24 February 2014
Sunday, 16 February 2014
Stamford 30k
Stamford 30k by paulrun26 at Garmin Connect
Links
Stamford 30k
 | |
| Harriers 'Bus' On Tour 2014 - first stop Stamford |
Stamford 30k
Wednesday, 12 February 2014
KKSx 5
| Date | 12/02/2014 | ||
| 5x | 1 loop (1.6m) | 2 mins recovery | Pace (m/m) |
| 1 | 10:52 | 2:00 | 6:48 |
| 2 | 10:23 | 2:00 | 6:29 |
| 3 | - | 2:00 | #VALUE! |
| 4 | 10:15 | 2:00 | 6:24 |
| 5 | 10:10 | 2:00 | 6:21 |
| Total | 41:40 | ||
| Average | 10:25 | 6:31 |
Monday, 3 February 2014
Saturday, 25 January 2014
SEAA Cross Country Championship - Parliament Hill Fields London
Saturday 25th January 2014
SEAA Cross Country Championship - Parliament Hill Fields London by paulrun26 at Garmin Connect
British cross country; the best in the world.
15k of the most brutal running on some of the toughest surface I have ever run on. Fantastic. Finished the course in 66min 33s for a position of 378/950ish. By all accounts a decent place given this is a race with a quality field.
SEAA Cross Country Championship - Parliament Hill Fields London by paulrun26 at Garmin Connect
British cross country; the best in the world.
15k of the most brutal running on some of the toughest surface I have ever run on. Fantastic. Finished the course in 66min 33s for a position of 378/950ish. By all accounts a decent place given this is a race with a quality field.
Wednesday, 22 January 2014
Friday, 17 January 2014
Awards Night
Friday January 17th 2014
A successful night collecting some awards from 2013. My season didn't really start until the end of July. Having had some 10 weeks off earlier in the years with a hernia op and then a calf tear. The Doug Anderson 5 k was the start of some good racing.
Along with these were the coaches award; felt quite proud to get that one.
Doug Anderson 5k - 1st MV45
Wolverton 5m - 2nd Male
Great Eastern Half Marathon - 2nd Male
Cross-Country - 3rd Male
A successful night collecting some awards from 2013. My season didn't really start until the end of July. Having had some 10 weeks off earlier in the years with a hernia op and then a calf tear. The Doug Anderson 5 k was the start of some good racing.
Along with these were the coaches award; felt quite proud to get that one.
Doug Anderson 5k - 1st MV45
Wolverton 5m - 2nd Male
Great Eastern Half Marathon - 2nd Male
Cross-Country - 3rd Male
 |
| Look what we won! |
Wednesday, 8 January 2014
Sunday, 15 December 2013
Saturday, 23 November 2013
Wolverton 5
Wolverton 5 on Garmin
Club Championship race, 2nd male
5 mile under 30mins - great result. I deserved that. I couldn't keep up with Gill though, I thought I would be stronger but no way.
Club Championship race, 2nd male
5 mile under 30mins - great result. I deserved that. I couldn't keep up with Gill though, I thought I would be stronger but no way.
Sunday, 13 October 2013
2013 Great Eastern Run
Sunday 13th October 2013
Garmin Stats
Club Championship Race - 2nd Male
www.perkinsgreateasternrun.co.uk
Garmin Stats
Club Championship Race - 2nd Male
Sunday, 8 September 2013
Wednesday, 31 July 2013
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