Training Log Dave Norman Training 18/1/10 - 24/1/10
written 226 days 17 hours 52 minutes ago by Dave Norman
written 226 days 17 hours 52 minutes ago by Dave Norman
 7:06pm 1:08:46 (11.00mi). Steady run with Andi Jones, felt good tonight. Splits 6:59, 6:17, 6:10, 5:59, 5:56, 6:08, 6:05, 6:15, 6:02, 6:10, 6:39. Tue 19 Jan 2:28pm 37:29 (5.00mi). Easy run pre-session. 6:44pm 17:21 warm up (2.36mi), 10x400m grass session (100m jog rec), 14:59 warm down (1.80mi) Grass session on measured loop at Stockport, Garmin had it spot on 0.25mi. Me and Steve Vernon taking it in turns to lead. 70, 69, 70, 70, 71, 69, 69, 69, 68, 68. Muddy. Felt like we were moving but didnt feel great and was coughing a bit between reps. Confidence booster ahead of the international in Elgoibar this coming Sunday. Wed 20 Jan 8:12pm 59:50 (8.00mi) Woke up feeling like death, just couldn't stop coughing. Was going to have a day off but layered up and jogged. This is just typical. Every time I get picked for something internationally it ends in disaster. Snowdon 2002: First of the England team to the top, took all the skin off both feet coming down and walked the last mile, virtually crying in pain. European Mountains 2003: Damaged sciatic nerve in trial race and was forced to withdraw. Kosice Marathon 2005: Achilles injured sustained during race, ran most of race on grass at side of roads. Brussels 2009: Eurostar services suspended and England team didn't travel. I'm going to have to just wrap myself in cotton wool and hope for the best. Thu 21 Jan 2:36pm 37:44 (5.00mi) 7:56pm 33:46 warm up (4.14mi), 3 sets of 400m, 300m, 200m all off 1min, 14:45 warm down (1.70mi). Couldnt get to track so did the session Norman suggested on the roads. Tried to run them relaxed at what felt like race pace. Paces per mile 5:02, 5:29, 5:21, 5:17, 5:27, 5:01, 5:17, 5:40, 4:54. Blowing a gale, sick of this weather. Those paces do not make pretty reading but at least I feel better today. I'm pretty paranoid now ahead of Sundays race and maybe I shouldnt have worn a Garmin tonight. I had to tell myself that I did a good session on Tuesday and you dont lose fitness in 2 days. This goes back to the mental preparation I have mentioned in my last few logs - I used to let myself talk myself out of races but I've realised getting yourself in a positive frame of mind is as important as anything. Fri 22 Jan REST DAY - travel to Elgoibar Sat 23 Jan 4:14pm 45:13 (6.00mi) Ran with the rest of the team - Neilson Hall, Jonny Mellor and Phil Nicholls. First mile was astonishingly slow! Felt so much better today Sun 24 Jan 9:04am 25:44 (3.00mi) Jonny did first 15mins with me 12:22pm 21:24 warm up (2.56mi), ELGOIBAR CROSS COUNTRY (6.81mi, 34:31, 5:04/mi), 13:26 warm down (1.51mi) What a strange course! Six laps, First 300m of each lap on a synthetic running track, then ploughing through a muddy field before heading onto the start of a rock hard mountain trail - this was like a track race, muddy cross country, road race and mountain race all in one! What footwear to go for? I opted for 9mm spikes which seemed to be the most popular option. Eamonn warned us before the race to start steady as the hills are where the race starts! Started with 500m on track, clocked my first lap at 69/70 with Neilson alongside me. Jonny and Phil a little further ahead. We had gone off towards the back and yet were still clipping along a little faster than I thought. We were all together by the time the first short lap ended and again by the end of the 2nd, then the large laps including the hills started and Neilson really cracked on. I tried to go with him but as soon as I did I could tell that if I did I'd be in serious trouble, he was really going some. Nicholls caught me on the 4th lap and I thought with him having run the race before he had judged it to perfection, we were starting to close a pretty considerable gap ahead of us. With 800m to go I knew I needed to go through the pain barrier and beyond to get away from Phil now as he would probably be the more favoured in a sprint. Managed to get 8secs on him and then 50secs later Jonny came through so I thought I must have had a pretty good run. Then Neilson announced he had finished 10th and around 45secs ahead of me and I thought back to Liverpool where I had beaten him and thought I can't have had all that good a run. The results then came through and it appears Neilson has had the race of his life - 62secs behind the winner Leonard Komon who was 4th in the world cross 2009, and 26secs up on Juan Carlos Higuero - multiple European medallist and a 13:33 5000m PB to his name. Neilson's result was probably lost amongst many of the others this weekend but I'm surprised it hasn't been mentioned more. I'm pretty happy with my own race - especially after the panic of Wednesday/Thursday. The downside is that that course has absolutely destroyed me, the achilles injury that has been gone for 4 weeks has resurfaced worse than ever and I've been limping around since the race wondering how the hell I am going to train for a marathon and complete one. I had a planned "active rest" this week doing nothing more than 30mins jogging for the next 5 days before I crack on with my marathon prep so hopefully this will give it the chance to settle down but I really need some physio on it as well. Weekly Mileage: 64.64 |
Training Logs from Dave Norman
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