Racing and Training 2018

pm I did an interval session with group 4. 6 * 800 on the SDR. Recovery times were varied. Shortest was 1:49, the longest was more than 3 minutes. here are some stats.... Splits  Time Moving Time Avg Pace Avg Moving Pace Avg Run Cadence Max Run Cadence Avg Stride Length 2 03:45.7 03:40 07:45 07:33 188 211 1.11 4 03:43.2 03:36 07:30 07:16 190 203 1.13 6 03:47.8 03:46 07:30 07:26 192 210 1.12 8 03:34.6 03:30 07:21 07:11 192 207 1.14 10 03:34.3 03:33 07:24 07:21 191 203 1.14 12 03:33.1 03:29 07:09 07:01 193 207 1.17

pm I did speedwork at Caerleon 10 * 200 + 1 * 400 (1 min) There were quite a few dog walkers about. I felt pretty good but died towards the end. Maybe on the final 200 and the 400. Earlier on I felt like I was running with good form despite a weakness in my left ankle.

am A small but dedicated squad at today's 8 am session did the Llanwern loop. Two newbies, Chelsea & Liz pushed the pace along, chatting as they ran ... so that showed commendable restraint.  Matthew Potter  displayed easy running elegance as he cruised alongside them.  Roni  tail ran with  Jo Love   leaving me somewhere in the middle. At the start we were unsure when the rain would start. Suffice to say, we didn't stay dry.

am run to the Riverfront. Riverfront parkrun. Jog / walk home. 7.00 miles (approx)  :-)  . Did the parkrun in 26:26 Next week... Zager & Evans?

am massage with Daniela pm sis at six with Roni and the crew. We did the Harlequin dream (new course).

Did railway bridge reps (on the SDR from Boots) with group 5. The group was lead by Candy Claire and I took it fairly easy as I was very tired.

We did old faithful (Canal Last) Group 4. I was trending faster according to Twitter I worked hard along the canal.

This was a fairly key session. It was speedwork on tarmac (as opposed to on the track). I did a 1 mile warm up. I then did 1 * 700 metres fast with 10 mins recovery. Then I did 3 * 300 metres with 3 mins recovery between each 300. As you will be aware it was on the flat and fast (for some) one kilometre lap course at Caerleon. There were a lot of dog walkers out this evening and there were several King Charles Spaniels. One was pretty much a lookalike for Maisie so I stopped to chat to the owner. Obviously it got serious once the speedwork started. However my 7 minute recovery from the 700 metre fast bit turned into a 10 minute recovery as I got chatting again. This time to a guy who was coaching some kids. I felt that my 300 “sprints” were a lot stronger this week. I mentioned to Keith in an e-mail that the Strava stats reveal more about the session than is available on live track. I attached a screen shot of some stats for him to see..   Pace is the light blue gra...

I led the 8 am session (tail running). Neil Sidney was at the front. Neil Sidney Gareth Yeoman Rachel Jayne Neil Sidney Jo Love Kathryn Collins Dave Proffitt Colin Tebby We did a riverfront run from the tennis centre.

I ran to the Riverfront. I did the parkrun and I ran home. I had hoped for a good run but it was a struggle. Maybe the muggy humidity. Maybe the fact that I have been going out a lot. Yesterday I looked after Emmie and we went to the Greyhound for a meal. Also. I have been building up my mileage so maybe I am fatigued.

I di a one mile time trial on the track. I thought I'd aim for 7:08. At the end of lap 1 I was 3 seconds up. (plus the 2 seconds that the fiist 9 metres takes). I was up at lap 2 by two seconds and at the end of lap 3 by three seconds. I worked hard on the final lap and was pipped on the line by Emma Maloney.

Out and back on the canal from 14 locks (upstream). My comments on Facebook were thus... Lliswerry Official Session! 14 Locks ... out (upstream) and back (downstream) along the canal tow path. Although the splits were not quite even and the pace was not quite fast  😀  I went out in 25:02 and back in 24:59, which is nice.Worryingly though, Tracy struggled to chatter for the full 50 minutes.

I did 5 very tired laps in Caerleon

After an extended rest from a hard early part of the week I did the Llanwern loop with the 8am crew. That is Martyn, me, Steve, Rachel, Kat, Louise and Vicki Biggs. Vicki was new to me and is training for the Cardiff Half Marathon. She was having issues with a muscle in her upper leg maybe the adductor. I was able to do the hills without walking ... so that is progress.

Did a pyramid session on the track. Another tough day. I was as tired as a very tired person this evening but still did a pyramid session on the track. 400m (01:57), 800m (04:04), 1600m (07:59), 800m (03:48), 400m (01:42). All with 400m jog recovery.

I did the GLCL Race 5 at Cwmbran. I started very slowly then picked up the pace. After the race my left hip felt very good. This is promising.

I did a short interval session on tired legs at Caerleon. 200, 350, 350, 200. Still very unfit. Upper body... shoulders, neck feeling stiff and sore. I will ask Daniela to work on that.

I did the Brecon 10 mile Road Race. Started slowly and built up the pace. Lack of fitness showed when I "died" at 7 miles and then struggled home.

I did 6 at 6. We did the Newport 10K course. Roni's birthday! Cake after!

we did 4 intervals on the cycle path.. This is what I said to Keith... It was an interval session this evening with lots of chums. We did 4 * approx. 0.9 miles, out & back, and out and back again along a cycle path. We had a standing recovery of somewhere between 2 and 4 minutes depending on how plagued with mosquitoes we were at the time of recovery. The farthest end of the path was more plagued than the nearer end. So my fast bits were about 7 and a half minute miling. Evidence of improvement but too late for me to put in star performances in Malaga. Still I shall endeavour to peak as best I can and then, when I return home, I will focus on training for the Newport Marathon. This Sunday I am doing the Brecon 10 mile road race where I will get the opportunity to step up my distance in the company of strangers. So my intervals were...  Splits  Time Moving Time Distance 1 10:00 08:37 0.87 2 01:08.3 00:04 0.01 ...