Long distance training
I have three long distance events coming up and need to get some miles in,
Idea is to run out tonight headtorched up to the Ostrich nr long lane Derby, and back,
This will give me a 19 mile round trip,
Will update on progress....
Friday, January 15, 2010
Wednesday, January 13, 2010
Hill Training - Markeaton Park
Hill Training,
Well reps, have been planning a route around the park that needs to take in a minimum of 200+ft of ascent in a mile,
Last night, sorted it,
This gives a route that i can train on, lap by lap,
And if i need to carry out speed work, three fast laps then recover,
Or if i need stamina, 10 laps,
All good,
Last night did 5 laps (5 miles), covering 1300 ft, with run in and home,
Loads more snow in Derby.....
Well reps, have been planning a route around the park that needs to take in a minimum of 200+ft of ascent in a mile,
Last night, sorted it,
This gives a route that i can train on, lap by lap,
And if i need to carry out speed work, three fast laps then recover,
Or if i need stamina, 10 laps,
All good,
Last night did 5 laps (5 miles), covering 1300 ft, with run in and home,
Loads more snow in Derby.....
Monday, January 11, 2010
New Diet - 2 weeks then review?
THE DIET
This is the new diet, trying to follow this to the letter, This is for 5 days of the week, eat as you like during the weekend, but not over board.
0730 Bowl of whole grain porridge with raisins made with semi skimmed milk or Granola, 2 pints water, pot of green tea.
1030 low fat natural yogart with blueberries, raspberries and almonds, more green tea or water.
1300 cuscus frozen steamed veg can of tuna( or alterntive) steamed spinage olive oil. More green tea or water.
1500 low fat cottage cheese with spinage and sesame seed oil, more green tea or water.
1800 brown rice steamed veg and ( fish, chicken, turkey, tofu, eggs or cottage cheese) more green tea or water.
2100 bowl of home made musli (whole grain oats, pumpkin seeds, lin seeds, sunflower seeds, dried fruit no sugar) with semi skimmed milk.
Here's to the weekend,
This is the new diet, trying to follow this to the letter, This is for 5 days of the week, eat as you like during the weekend, but not over board.
0730 Bowl of whole grain porridge with raisins made with semi skimmed milk or Granola, 2 pints water, pot of green tea.
1030 low fat natural yogart with blueberries, raspberries and almonds, more green tea or water.
1300 cuscus frozen steamed veg can of tuna( or alterntive) steamed spinage olive oil. More green tea or water.
1500 low fat cottage cheese with spinage and sesame seed oil, more green tea or water.
1800 brown rice steamed veg and ( fish, chicken, turkey, tofu, eggs or cottage cheese) more green tea or water.
2100 bowl of home made musli (whole grain oats, pumpkin seeds, lin seeds, sunflower seeds, dried fruit no sugar) with semi skimmed milk.
Here's to the weekend,
Shinning Cliffs Fell Race - 10th Jan
Really snowy/icy conditions for the race.
Arrived early and recce'd the course with Steve Shaw, friend and Dark Peaker
2 laps in hills behind the Hurt Arms Ambergate
'
A great event with some good fell runners in attendance, only the die hards' turned up for this one with a temperature of -2 ( wind made it feel like -7)
First lap from the start i think i pushed just right, turned at the top with plenty of energy, for the descent
Put my head down and kept going, pushed really hard to the split.
Then arrived at the split to find that we were being directed back up the climb, you are joking here, i managed to pace myself for the descent then another climb
Some runners questioned this, and after a while, we were informed to do the climb then back,
Arrived at the cone with a second loop to do, what a cock up,
But finished really strong, legs felt great, stamina is there just need to get them legs moving faster..... Speed sessions on hills i think.
Race covered TBC miles - TBC ft of ascent
Finished 74th in 44.45 which i can't say is correct, some 13 mins behind the winner and 3 mins of mid table.
Arrived early and recce'd the course with Steve Shaw, friend and Dark Peaker
2 laps in hills behind the Hurt Arms Ambergate
'
A great event with some good fell runners in attendance, only the die hards' turned up for this one with a temperature of -2 ( wind made it feel like -7)
First lap from the start i think i pushed just right, turned at the top with plenty of energy, for the descent
Put my head down and kept going, pushed really hard to the split.
Then arrived at the split to find that we were being directed back up the climb, you are joking here, i managed to pace myself for the descent then another climb
Some runners questioned this, and after a while, we were informed to do the climb then back,
Arrived at the cone with a second loop to do, what a cock up,
But finished really strong, legs felt great, stamina is there just need to get them legs moving faster..... Speed sessions on hills i think.
Race covered TBC miles - TBC ft of ascent
Finished 74th in 44.45 which i can't say is correct, some 13 mins behind the winner and 3 mins of mid table.
Thursday, January 7, 2010
Resting.....
On the 13th Day of Christmas i rested....
Planning the next big assault...
The Sandstone Way.
The Sandstone Trail runs for 55 kilometres/34 miles north to south along Cheshire's central sandstone ridge.
Highest point: Rawhead, near Bickerton in central Cheshire, rises 227 metres/746 feet above sea level. It's the highest point on the Sandstone Trail and the views from the summit 'trig' point are exceptional.
Total ascent: Total ascent/descent for the whole Sandstone Trail is 1268 metres/4160 feet.
Planning the next big assault...
The Sandstone Way.
The Sandstone Trail runs for 55 kilometres/34 miles north to south along Cheshire's central sandstone ridge.
Highest point: Rawhead, near Bickerton in central Cheshire, rises 227 metres/746 feet above sea level. It's the highest point on the Sandstone Trail and the views from the summit 'trig' point are exceptional.
Total ascent: Total ascent/descent for the whole Sandstone Trail is 1268 metres/4160 feet.
Wednesday, January 6, 2010
12 Days of Christmas - Completed
Set off into the snow and blizzards last night and completed the 12 miles. It has been a slogg but well worth it,
The last 12 miles from front door to Shrove Tide platform Ashbourne! 6 - 8 inches of snow in places! 78 miles + some extra total 91.5 miles
The last 12 miles from front door to Shrove Tide platform Ashbourne! 6 - 8 inches of snow in places! 78 miles + some extra total 91.5 miles
Monday, January 4, 2010
12 Days of Christmas
ok, here we go, this is in fact day 11, which i am aware of,
I set this up on the 21st December,
On Christmas Day 1 Mile
On Boxing Day 2 Miles
And so on...........
When you get to day 12 you will have covered 78 miles
I set out mid morning on Christmas day to find everything solid under foot, 1 mile, seemed to takes an age, ran it with a small headache in 7.04, not bad.
The days continued with the weather getting cooler,
On the 29th December, decided to go on a long run with Steve, friend and member of DPFR,
9am start from Radbourne Lane water towers taking in a route that covered The Ostritch pub on long lane, the back of Kedleston Hall all equating to 18.5 miles.
Day 10 arrived and i set off at 7.20am ish still dark and very fresh, in deed, covered the 10 miles in 1hr 29 mins, good pace in the slippy conditions,
I have two days left, tonight is 11 miles.......
I set this up on the 21st December,
On Christmas Day 1 Mile
On Boxing Day 2 Miles
And so on...........
When you get to day 12 you will have covered 78 miles
I set out mid morning on Christmas day to find everything solid under foot, 1 mile, seemed to takes an age, ran it with a small headache in 7.04, not bad.
The days continued with the weather getting cooler,
On the 29th December, decided to go on a long run with Steve, friend and member of DPFR,
9am start from Radbourne Lane water towers taking in a route that covered The Ostritch pub on long lane, the back of Kedleston Hall all equating to 18.5 miles.
Day 10 arrived and i set off at 7.20am ish still dark and very fresh, in deed, covered the 10 miles in 1hr 29 mins, good pace in the slippy conditions,
I have two days left, tonight is 11 miles.......
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