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Sunday, 25 September 2011

Fluid & Free

So it's Sunday night and I've just about managed to peel myself off the sofa to blog for a bit after a weekend of eating and training. There's been a bit too much wine and pie consumed and a fair amount of post-run-lolling in front of the telly. I've revelled in the afterglow of some good sessions; training is feeling less painful as the legs get used to the longer runs and the odd bits of tempo thrown in. I'm still slow but happily battling to get fit with a training plan under my arm and my mojo back in my knapsack. These training weeks are whizzing by...
After what feels to have been another reasonably productive running week of logging good miles I'm a step nearer to sustaining and holding a 70 mile week. After that the focus will be building more quality on the track and roads with a regular sprinkling of races. All being well I can start to think about a marathon schedule for the new year and a stab at a new PB in April. 

For now I'm determined these rep times will shed a few seconds each week as I clamber back towards those heady days when even monster 1k rep sessions felt fluid and free.

This week in trainers...


DAY AM PM
MONDAY REST 8M STEADY 
TUESDAY REST INTERVALS: 8x600M
WEDNESDAY REST 8M STEADY
THURSDAY REST12M BRISK
FRIDAY REST 4M EASY
SATURDAY SPEED: 8X200M REST
SUNDAY 17M (6M TEMPO) REST
WEEK'S MILEAGE: 64 MILES

Sunday, 18 September 2011

Into the Groove

It's so good to be able to report that this Runningbear's training mojo is back. It seems so long since I've enjoyed my running quite in this way; I know this because I've started looking forward to those extra tough training days [as opposed to feeling a quiet dread at the thought of a track session - a sad feature for much of this year]. Perhaps that's a feeling only other runners understand? It seems to puzzle many a work colleague that I might be motivated to work my legs and lungs into mincemeat on a damp dark night after a long, tough day at the office. It probably also says a lot about my psyche, but it's true as much as some might think it odd. Sitting in watching Eastenders on a Tuesday night ...eek.
 
For the anorak types out there I'm slowly returning to a former training routine of Tuesday night on the track, Thursday night tempo run and then a long weekend run, with plenty of steady running sprinkles in between. I plan to slot in something short and speedy the odd Saturday morning but for now I'm taking my time to build up the miles and get these old pins eased back gently into some faster running. No injury niggles (touch wood) makes for some satisfying sessions.

I've lost a fair bit of speed endurance and hate to think what kind of time I'd manage around a 5k course. It's a bit depressing to think of the chasm in my rep times compared to last summer... I'm quietly telling myself it'll come with patience and consistency. I'm dipping in to the odd XC relay in the next few weeks; here's hoping the Bingley team captain isn't expecting too much from this old croc. 

Having the North of England team event at the Great South Run is proving to be a perfect focus though and a helpful milestone for feedback to plan training through to the spring. I'm now six training weeks away from what could be a very tough day but it'll give me a measure of the work to do this winter and keep my eyes on the ball for a marathon next April. Which marathon is still to be decided. London could be great but also slightly too big and scary. I've been intrigued by the return of the Greater Manchester event next year; a flat and fast course according to the race information. I might even persuade a few work colleagues to come along for the ride...happy running to all. RB.

This week in trainers...

DAY AM PM
MONDAY REST REST
TUESDAY REST INTERVALS: LADDER
WEDNESDAY REST 8M STEADY
THURSDAY REST12M HILLY
FRIDAY REST 5M EASY
SATURDAY 9M TRAIL 4M RECOVERY
SUNDAY 17M (6M TEMPO) REST
WEEK'S MILEAGE: 64 MILES

Sunday, 4 September 2011

Bouncing Back

So it seems that I've written countless blogs in the last year threatening a comeback to some kind of fitness and racing plan. Sorry for the repetition readers. A mix of all sorts seems to have delayed me but after a bit of twiddling of spreadsheets and race planning I'm starting to feel very focused and race hungry again. Unfortunately I'm some way off what I'd describe as race fitness and also have a few pounds to lose, but I'm actually feel up for it in a way that I haven't felt for a while. This week is the first for some months that I've actually run every day.
After a call this week from the North of England team manager I've now got a nice target race to work towards; the Great South Run. A ten miler is a nice distance to work towards in 8 weeks and will help focus the mind. After that I'm thinking a fast half marathon in early 2012 and a spring marathon to capitalise on whatever speed I've gained. Does it sounds like a plan? In the meantime I've a few mini races to look for to pepper the schedule with some hard training runs. What would we do without Mr Schofield? The cross countries should serve me well; a bit of lung-bursting speed on the odd Saturday to remind me of the pains of racing. It's been some months since I last donned a club vest and it's all a bit scary. Today, a 16 mile tempo sandwich. I'm quite looking forward to it...