Racing and Training 2018

Did the GLCL (4) Test Run in the woods between Machen and the Maenllwyd pub. It was a tough hilly 2 lap trail course with an added quite long and hilly out and back stretch on the second lap.

I did the Rogiet parkrun. A bit stiff after 6 @ 6 yesterday. Started slowly and wound it up. Met Phil Jenkins and his daughter Lucy.

I did 6 @ 6 ... the Newport 10K course.

I did cycle path intervals with group 5

after a 5 day break I did my first Tuesday session with Lliswerry from 14 locks. Mountain Road 25 minutes out and slightly quicker coming back.

pm I did a very gentle interval session with Group 5 at the bird sanctuary. Wouldn't want to tweak my groin or glutes. It went OK. Still not 100% and after my dog walk later on the glute is a bit sore.

pm I thought I might tray a random 10K. It was a struggle. It was very warm. I ended up doing 5K. A random run down to the Riverfront and back via Lliswerry pumping station

I did the Sunday morning 8 am session with Martyn & Sian Jones. Paul Dursley was there with Alfie. So to was Kate Parry-Jones with her friends Rachel (Rachel Jayne on Facebook) & Cat. Louise (Louise Elizabeth on Facebook) who I met on Friday at 6 @ 6 was also there. We did the Llanwern loop.

I ded the 6 @ 6 group with Carl Elliott. We did Roni's Route with a Carl Elliott adaptation via Lliswerry pond. There were sixteen of us this evening.

i did the Royal Oak loop

I did the GLCL (3) event at Penallta Park. I did it easily starting at the back and picking up the pace. I'm running relatively injury free for the first time for about 16 months. probably as a result of the Piriformis injury I still quite noticeably tighten up in the left glute & hip area so I am managing my "comeback" very carefully. I'm adding a little bit of tempo while building mileage but no speed work yet. Daniela is doing a great job on me. I'm seeing her tomorrow morning.

I did a random off road recovery run. Purnell's path then across to the Christchurch open space and a lap of St Julian's woods. The footpath through to Christchurch Road near to the park is closed so I had to do an extra loop.

I did the am run from the Tennis Centre with Hayley Edwards. Hayley wanted to do 8 miles. We did a Straits Lane loop then followed that with a loop around the International Sports Village. It all came to 7.8 miles

I did a six at six with Roni and crew. I did cut it just a little bit short ... but with a w/u and w/d to and from the car it totalled 9.75k

after a couple of days of pain and stiffness in the lower back. Not quite sure why. I did a Lliswerry Runners 5K time trial on the Riverfront parkrun course. That was plus a run out from the NISV to the wave and a run back again. I did a lot of the warm up and warm down with a 68 year old called John. The 5K went pretty well. I think I was well under 25 minutes. Much closer to 24:30. We shall see!

am I did the 8am session with ... Martyn & Sian Jones, Gareth Yeomans, Garry ?, Alison Carter, Steve Crowther We ran from the NISV to the top of Beechwood Road. Then back via Clevedon Road, Tennyson Road 7 Colridge Road. We returned to the NISV via Traston Road. It rained heavily.

Newport parkrun - 23 in 23 anniversary edition. Feeling like I am on the mend so I worked a little bit harder today.

Massage with Daniela

Set off on the Royal Oak loop ... clockwise. This enabled me to choose one of a variety of distances. I felt quite stiff and sore after Tuesday's GLCL run at Chepstow so I cut this one short to 4k.

I did the GLCL Road race series race 2 at Chepstow. I treated it as a hard training run. It was tough and hilly.