Saturday, 23 December 2017

Training Log | Take me to the mountains: Week 8 Ultra-Training

11th December - 17th December

Monday 11th December
Finish work at 11:30pm in town. So walked the 5km home. I'm not breaking my streak!
Walking: 5.2km | Time: 53:01 | Av Pace: 10:09/km | Elev Gain: 15m

Tuesday 12th December
Manage to run to and from meetings in town today to sneak in 5km with some hill repeats. Strava goes mental so I've no idea on the ascent my hill reps actually is but don't care. I've found 5km where I should have just been sitting on a bus and in meetings.
Running: 5.3km | Time: 31:41 | Av Pace: 5:57/km | Elev Gain: 76m

Cycle (commuting): 14km | Time: 50:31

Wednesday 13th December
Run to work. Tired this week. But clocking up that mileage. 
Running: 7.7km | Time 43:37 | Av Pace: 5:36/km | Elev Gain: 27m

Thursday 14th December
It's Thursday - it's Beigel run! We're dressed as elves this week because, well obviously, it's nearly Christmas! Great gentle miles. When you're with company it's amazing how 10km just vanishes without thinking about it. Also really good practice in slowing down which is so vital for the ultramarathon training. 
Tonight we take the train to the Lake District for 4 days in the mountains. I can't wait. 
Running: 9.3km | Time: 57:48 | Av Pace: 6:11/km | Elev Gain: 51m
Cycle (commuting): 29.7km | Time 1:34:26

Friday 15th December
LAKE DISTRICT! Woohoo! We're staying at YHA Ambleside so plot a route from the YHA all the way up to a beautiful ridge of Wainwright mountains. The snow is insane from 400m+ and in places is knee deep making it hard going. Incredible strength training. Beautiful day. 
Hiking: 19.9km | Time: 6:36:55 | Elev Gain: 903m

Saturday 16th December
We manage to persuade some of our friends to do Fell Foot parkrun in Newby Bridge. Very frosty underfoot so really tough going especially on tight legs after all of yesterday's ascent. 
In the afternoon we take our friends out on a hike up to another Wainwright. Gorgeous views from the summit and a lovely crisp day. 
Running: 5km | Time: 24:50 | Av Pace: 5:00/km | Elev Gain: 35m
Hiking: 7.5km | Time: 3:08:25 | Elev Gain: 349m

Sunday 17th December
Started the morning with a quick, very muddy, fell run up the hill behind our house. 
Fading light in the evening made it tough going when at 2pm we suddenly had the time to go out for a hike. Great speed on the ascent and decent and an hour walking in the dark got us another Wainwright bagged. 
Running: 3.1km | Time: 19:23 | Av Pace: 6:28/km | Elev Gain: 70m
Hiking: 11.1km | Time: 2:35:37 | Elev Gain: 383m

Week Eight Totals
Running: 75.7km | 9:53:00 | 1,870m
Cycling: 44km | 2:34:00 | 207m
Swimming: 0m

Thoughts: I feel like myself again mentally after some time away in the Lakes. Looking forward to another big day tomorrow of ascent in particular. Pretty scared about how much ascent will be in the Transgrancanaria 64km race after the mileage on Friday's hike didn't even constitute a third of the total height! Must work on those hills.

Monday, 11 December 2017

Training Log | Finding my groove: Week 7 Ultra-Training

4th December - 10th December

Monday 4th December
For Advent Running I am commuting to running at least 5km every day. Armed with my running rucksack I commit to running home from the first Christmas party of the season. While I nail the outfit, I’m not so clever when it comes to the non-alcoholic options and, turns out, trying to run 5km home with a stomach full of OJ and coke and sherbet is not so fun.
Running: 5.1km | Time: 29:22 | Av Pace: 5:43/km | Elev Gain: 43m

Tuesday 5th December
Still feeling slightly sorry for myself after last nights grim run but meeting Libby at the top Primrose Hill to run her commute puts a smile on my face. Gentle pace, easy distance and the joy of finally getting myself back in the pool the other end after 6 weeks off. 
Feeling on top of the world I then make it out at lunchtime to the gym to practice some S&C.
Running: 13km | Time: 1:15:24 | Av Pace: 5:47/km | Elev Gain: 76m
Swimming: 750m | Time 29:39 | Set: 50m BS WU, 650m FC MS, 50m BS CD
S&C: 23mins
Cycle (commuting): 15.8km | Time: 56:18 

Wednesday 6th December
Early morning breakfast and tired legs lead to an early and tight run. Hamstring has flared up in my left leg which makes my planned hill repeats see, daft so I stay low and keep it easy.
Running: 5.0km | Time 32:25 | Av Pace: 6:23/km | Elev Gain: 19m

Thursday 7th December
Thursday is obviously beigel run and in the run up to Christmas we are dressing up differently each week. This week was Christmas tree decorations so dressed as a candy cane I hit the streets. Hamstring still tight so grateful for the gentle pace. 
Running: 10.6km | Time: 1:09:08 | Av Pace: 6:28/km | Elev Gain: 60m

Friday 8th December
Adidas Runners on a Friday morning is my favourite way of doing intervals. Chilled progression run this morning trying to take it easy ahead of long run tomorrow followed by some time in the gym working on some S&C.
Running: 9.3km | Time: 54:43 | Av Pace: 5:51/km | Elev Gain: 30m
S&C: 30mins
Cycle (commuting): 9.8km | Time 40:13 

Saturday 9th December
The biggest training run of my life: running the full distance of the Circle Line including running Wormwood Scrubs. 46km in total. Gulp. Run with my brilliant friends Heidi, Libby and the Speedster and taking in regular coffee breaks and photo ave the best time. Looks like the training is paying off!
Running: 46.3km | Time: 4:12:55 | Av Pace: 5:27/km | Elev Gain: 441m

Sunday 10th December
Delighted to report my legs aren’t shredded when I wake up. Easy recovery 5k in the slushy snow from a friends house to Christmas carols and mulled wine. Perfect end to the week.
Running: 5.1km | Time: 31:33 | Av Pace: 6:08/km | Elev Gain: 20m

Week Seven Totals
Running: 96.7km | 9:50:00 | 468m
Cycling: 29.4km | 1:51:00 | 138m
Swimming: 750m
S&C sessions: 2

Thoughts: I am so proud of myself for this week. Great mileage, good listening to my body to keep easy days easy and work through twinges and found some time in the pool and to do S&C. Delighted with the progress I’ve made in order to feel the way I did on my long run building in breaks and eating real food. Onwards!

Monday, 4 December 2017

Training Log | When work & training collide: Week 6 Ultra-Training

27th November – 3rd December 

Monday 27th November
Walk to work first thing (30 mins). Diary a total blur. Evening board meeting. Home by midnight and successfully managed no exercise. Exhausting rest day.

Tuesday 28th November
Tiredness from the night before leads to a tube commute. This has the advantage by lunch time I’m keen for some time outside and runch club with work is back on. Warm up jog to Highbury Fields then freedom parkrun time trial at a great pace. Cool down jog back. Another evening working but pleased to have had some time outside.
Running: 7.3km | Time: 38:46 | Av Pace: 5:17/km | Elev Gain: 60m

Wednesday 29th November
Double Day! Early morning hills before bills by commuting to work. Surprisingly pacey which is pleasing when I check my watch at the end. Leave work bang on time to run to Camden Town Brewery and smash out Run Like Hells. My first time taking on Highgate Hill and I love it. Post-hills, post-pizza run home and I’ve snuck in my long run for the week without any stress on my body. Boom.
Running (commute): 7.6km | Time: 40:02 | Av Pace: 5:15/km | Elev Gain: 80m
Running (Run Like Hells): 10.6km | Time: 59:19 | Av Pace: 5:35/km | Elev Gain: 120m
Running (commute): 4.3km | Time: 24:55 | Av Pace: 5:42/km | Elev Gain: 51m
Total mileage for Wednesday: 22.5km

Thursday 30th November
It’s Thursday - it’s Beigel day! Legs are tight as I run to the tube and I’m literally running late so meet the gang on route. As it’s nearly Christmas I’m wearing one of my best Christmas jumpers for the occasion. As ever, London is beautiful at 7am on a Thursday morning. 
Running: 9.6km | Time: 54:24 | Av Pace: 5:38/km | Elev Gain: 185m
Beigel bagels eaten: 1

Friday 1st December
It’s 1st December- time for Advent Running! Last year I did advent running from afar - committing to running 3km every day. This year I’ll be joining in with lots of the activities in London. The challenge is to be healthy in the run up to Christmas by doing just 30 minutes exercise a day. This year, I’ll be committing to 5km running a day. 
Start Friday morning with Adidas Runners recovery week practicing drills to help increase cadence (the number of steps you take while running). In the evening the worlds most casual run round Primrose Hill for the launch of Advent Running this year in another Christmas jumper and Christmas leggings. It’s so important to have fun otherwise my training falls apart. 
Running: 5.3km | Time: 32:49 | Av Pace: 6:10/km | Elev Gain: 93m
Cycle (commuting): 10km | Time: 45:27
Running: 3.9km | Time: 25:55 | Av Pace: 6:29/km | Elev Gain: 53m

Saturday 2nd December
Up super early to catch the train back to Cambridge. My wonderful friend Michaela is celebrating her 250th parkrun (also my speedy friend Chris!) and I want to be there to eat brownies in her honour. Run from the station to warm up and the tight legs, early start and wrong shoes mean the 24:55 parkrun feels hard. Still pleased to have got it done. 
Running: 7.0km | Time: 37:39 | Av Pace: 5:22/km | Elev Gain: 15m
Cycle (commuting): 4.7km | Time: 19:20

Sunday 3rd December
Very reluctant about leaving bed this morning. The Speedster got me out and let me crash his run. Gentle pace. Crash in the middle where my mind just gave up. Sometimes running isn’t easy! 
Running: 7.4km | Time: 41:00 | Av Pace: 5:32/km | Elev Gain: 32m

Week Six Totals
Running: 67.7km | 6:23:00 | 742m
Cycling: 14.9km | 1:04:00 | 142m
Swimming: 0m

Thoughts: Good solid cut back week. Great to have got the same ascent as last week even though I ran a third less. Work has got in the way of the cross training and S&C again. Need to plan better especially as next week is even busier at work.