I enjoyed my rest day yesterday and seriously needed it.
Today was spent on cultural awareness and my best bit was the video conference with a lady who had looked out all the races for me in Geneva next year. The running scene is buzzing over there.
So I headed of to the first circuit training in ages and met all my buddies and took the slagging about the tan coming from a dodgy shop in Luton on the chin. First circuits of the year and the traditional new blokes on a resolution rocked up. One of them is a Manland dad so it was funny watching him struggle.
Lee already knew all my news from Paul and Simon - he joined a late Aro/Running Fource outing yesterday.
No weights tonight as they were frozen in Laurence's car so lots of running which suited me fine.
Highlight of the night was being teacher's pet - I was singled out to run the shuttles twice as my group was one short and let me quote "You are the real runner here tonight!". Of course, all the guys I usually whip now scented blood and especially those up against me on my double tap were really testing the effort I was prepared to put in. Needless to say I was curled up in a wheezing ball after each one and had to be reminded to get up for the next shuttle which came round all to soon. Mullered the last couple. Felt very good to run that fast again and to do it and not be freezing. Instant recovery and looking forward to skipping rockets tomorrow.
Showing posts with label Circuits. Show all posts
Showing posts with label Circuits. Show all posts
Monday, 4 January 2010
Monday, 12 October 2009
Light circuits for recovery
Very easy jog to circuits tonight, which barely classes as exercise, but it is up hill and the pitch black footpath to the St. Georges pitches from Stewart Road made each step a leap of faith.
The angels took care of me and I made it to the hall in one piece and before the Power Hour actually started. I knew it was quicker to jog then take the car.
Took it very easy up the hill and tried hard not to sprint at circuits, rather focusing on form and light quick steps. Darren was there and so was Jo (Dan's wife) and she is a pretty punchy runner. Track more than distance with her 800m PB as 2:20, which is shifting.
On the way back felt light and relaxed - set off too fast but dropped off the pace and then was very strong and light home. No aches or pains. Looking for some solid reps tomorrow and then I really need to get the mileage up as only 4 weeks left until my half marathon - the Grand Union Canal race organised by purple patch running.
The angels took care of me and I made it to the hall in one piece and before the Power Hour actually started. I knew it was quicker to jog then take the car.
Took it very easy up the hill and tried hard not to sprint at circuits, rather focusing on form and light quick steps. Darren was there and so was Jo (Dan's wife) and she is a pretty punchy runner. Track more than distance with her 800m PB as 2:20, which is shifting.
On the way back felt light and relaxed - set off too fast but dropped off the pace and then was very strong and light home. No aches or pains. Looking for some solid reps tomorrow and then I really need to get the mileage up as only 4 weeks left until my half marathon - the Grand Union Canal race organised by purple patch running.
Monday, 17 August 2009
Recovery with Alan and fast circuits
Recovery Westminster with Alan
Alan was injured last week so looking for someone to slow him down. I was that dead weight!
Did Westminster loop with the Westlake variation, ie coming over Blackfriars on the way back avoiding many tourists and roadworks on the traditional loop back over Millennium bridge.
Ran free (of electronics) and Alan dragged me around in about 32 mins based on his analogue watch. Still faster than roughly the same route on Friday which is probably why it did not feel much like a recovery run for me.
Did not feel like a recovery run.
Then in the evening I managed to get along to Laurence's Fit Village circuit training class the Power Hour. He's been spamming me with texts about fast runners to try and get me back after a long absence. Been away due to injury, holiday and to help sort out a wedding. So there I was cycling in late as usual and it did not take long to work out who the fast guys were, one faffing with a Garmin constantly (Darren) and the other (Dan) was in a running vest and had less body fat than a stick insect. I was trying to take it easy with half a mind on Tuesday reps tomorrow, but could not resist letting the Lockett Rocket out on the final shuttles. I went for it on reps one and two catching and passing the fast boys - but I got the distinct feeling they were not really trying much. However, that had the effect of facilitating an introduction and a hand shake which confirmed they were Sunday Simon's buddys from THAT RUNNING SHOP whose name shall not be mentioned.
Having done the recovery run earlier I expected some grief from Tibialis Posterier (and got it, just a niggle but enough to know it is there). It seems to dislike anything less then 6:30 pace. This is one wierd injury. Never had anything that actually improved with speed.
Darren's garmin glowed like a torch on the last rep as darkness decended on the Power Hour and the insects licked off my repelant and started feasting on my legs. Nice. That same Garmin also discovered we'd covered 2.5 miles that night. Very interesting.
Alan was injured last week so looking for someone to slow him down. I was that dead weight!
Did Westminster loop with the Westlake variation, ie coming over Blackfriars on the way back avoiding many tourists and roadworks on the traditional loop back over Millennium bridge.
Ran free (of electronics) and Alan dragged me around in about 32 mins based on his analogue watch. Still faster than roughly the same route on Friday which is probably why it did not feel much like a recovery run for me.
Did not feel like a recovery run.
Then in the evening I managed to get along to Laurence's Fit Village circuit training class the Power Hour. He's been spamming me with texts about fast runners to try and get me back after a long absence. Been away due to injury, holiday and to help sort out a wedding. So there I was cycling in late as usual and it did not take long to work out who the fast guys were, one faffing with a Garmin constantly (Darren) and the other (Dan) was in a running vest and had less body fat than a stick insect. I was trying to take it easy with half a mind on Tuesday reps tomorrow, but could not resist letting the Lockett Rocket out on the final shuttles. I went for it on reps one and two catching and passing the fast boys - but I got the distinct feeling they were not really trying much. However, that had the effect of facilitating an introduction and a hand shake which confirmed they were Sunday Simon's buddys from THAT RUNNING SHOP whose name shall not be mentioned.
Having done the recovery run earlier I expected some grief from Tibialis Posterier (and got it, just a niggle but enough to know it is there). It seems to dislike anything less then 6:30 pace. This is one wierd injury. Never had anything that actually improved with speed.
Darren's garmin glowed like a torch on the last rep as darkness decended on the Power Hour and the insects licked off my repelant and started feasting on my legs. Nice. That same Garmin also discovered we'd covered 2.5 miles that night. Very interesting.
Monday, 29 June 2009
Circuits turn into punchy reps and I'm offically injured
Two early shifts on the bounce at work and so I was in two minds about circuits tonight. It was so nice I decided to go anyway. But wait, this is a running blog I hear you cry! Hold on that bit is on its way.
Only elite out tonight were Jon 37min 10km Jones and yours truly. No sign of Kevin either. We duly paired up and predictably aced every session.
By the time the shuttle runs came it had cooled down nicely. Laurence announced the final "endurance" running event of the night would be teams of 4 running out to the far rugby posts and back. Some later research proves our estimate that it was 100m for one length spot on. Now for the twist. Jon and I get to run in a team of 2 and need to do 6 out and backs for everyone else's 3.
After a quick discussion we decided Jon will lead and we will do 3x400s rather then 6x200s each.
Jon paces the first set nicely and has built up a comfortable lead, which has diminished little by the time I hand back to him for rep two. One team in particular is making a big effort to make us work on the second round trip. Racing the fresh man is really making me work and think hard about the pace on the first rep. Needs to be fast enough to win, but slow enough to say with it on the 200 to 400m leg.
On the last rep Jon makes up the ground I've lost and puts me into the last 400m with a slight lead. I push out as fast as I dare and with, I think, enough left in the tank for the last 200m. Now I'm racing people who have done half the total distance and are just starting their rep. One guy goes for it, but I hold him on my shoulder to the turn at the posts. On the way back I can feel that I'm very close to level 5 and know I don't want to hit the maximum heart rate just yet. The teams are now going mental screaming at their men to go for it - I see Jon yelling at me that I need to go now as I'm being overtaken. How very dare they! For the third time in three weeks the Lockett Rocket gets let out: the arms pump a little faster, the legs respond, the lungs can't get enough oxygen in, everyone is going crazy, and I catch a glimpse of a grey top drawing level. Now! 50m out and I hear Malcolm Balk whisper "form wins over effort every time" and feel my neck relax and lengthen, then stride opens out a bit and the feet hardly touch the ground. I focus on the line, but I can see the pain the grey top's face and I know already that I have won. Only just, but what a race.
By the time I am done the left foot, ankle and inside shin are bothering me. My assumption that running on grass would be fine was wrong. By the next morning I can just make it to the station. Every footfall hurts. No more running for me until the Chase Corporate Challenge next Wednesday. If even then.
Update on Friday: Seems Thursday may have been the most painful day as Friday was slightly better. Tip from Mr. Sant on the toe rolls is helping as is the ice advice from Jean-Marc - merci.
So that's it for a while guys. Out injured - it's official.
Only elite out tonight were Jon 37min 10km Jones and yours truly. No sign of Kevin either. We duly paired up and predictably aced every session.
By the time the shuttle runs came it had cooled down nicely. Laurence announced the final "endurance" running event of the night would be teams of 4 running out to the far rugby posts and back. Some later research proves our estimate that it was 100m for one length spot on. Now for the twist. Jon and I get to run in a team of 2 and need to do 6 out and backs for everyone else's 3.
After a quick discussion we decided Jon will lead and we will do 3x400s rather then 6x200s each.
Jon paces the first set nicely and has built up a comfortable lead, which has diminished little by the time I hand back to him for rep two. One team in particular is making a big effort to make us work on the second round trip. Racing the fresh man is really making me work and think hard about the pace on the first rep. Needs to be fast enough to win, but slow enough to say with it on the 200 to 400m leg.
On the last rep Jon makes up the ground I've lost and puts me into the last 400m with a slight lead. I push out as fast as I dare and with, I think, enough left in the tank for the last 200m. Now I'm racing people who have done half the total distance and are just starting their rep. One guy goes for it, but I hold him on my shoulder to the turn at the posts. On the way back I can feel that I'm very close to level 5 and know I don't want to hit the maximum heart rate just yet. The teams are now going mental screaming at their men to go for it - I see Jon yelling at me that I need to go now as I'm being overtaken. How very dare they! For the third time in three weeks the Lockett Rocket gets let out: the arms pump a little faster, the legs respond, the lungs can't get enough oxygen in, everyone is going crazy, and I catch a glimpse of a grey top drawing level. Now! 50m out and I hear Malcolm Balk whisper "form wins over effort every time" and feel my neck relax and lengthen, then stride opens out a bit and the feet hardly touch the ground. I focus on the line, but I can see the pain the grey top's face and I know already that I have won. Only just, but what a race.
By the time I am done the left foot, ankle and inside shin are bothering me. My assumption that running on grass would be fine was wrong. By the next morning I can just make it to the station. Every footfall hurts. No more running for me until the Chase Corporate Challenge next Wednesday. If even then.
Update on Friday: Seems Thursday may have been the most painful day as Friday was slightly better. Tip from Mr. Sant on the toe rolls is helping as is the ice advice from Jean-Marc - merci.
So that's it for a while guys. Out injured - it's official.
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