Training Log Dave Norman training 25/1/10 - 31/1/10
written 220 days 6 hours 54 minutes ago by Dave Norman
written 220 days 6 hours 54 minutes ago by Dave Norman
 This rest period was intended to be pretty active, I wanted to freshen up and be ready for the work ahead of me, but start my marathon build up in good physical condition so complete rest wasn't really an option. Inspired after reading Ron Hill's books recently, I decided my two weeks rest period would pretty much mimic what Ron Hill used to do in his prime. That is: a 35 mile week made up of short easy runs, followed by a slightly beefier 50 mile week. No sessions would be run during these two weeks, however, a race on both weekends to maintain interest and focus was encouraged. Mon 25 Jan 7:05pm 30:20 (4.00mi). First 15mins with the group as they warmed up for session, Dave Marsh carried on with me and did the full run. Achilles really bad. Tue 26 Jan 8:26pm 31:18 (4.00mi). First 15mins with a group from Altrincham as they warmed down after session. Achilles really bad. Wed 27 Jan 2:47pm 30:46 (4.00mi). Achilles still bad but an improvement on last 2 days Thu 28 Jan REST DAY. Ron called into the shop and I showed him my day by day training plan for the next 12 weeks. He suggested a few minor changes which included racing next weekend at Alsager as well which I hadnt originally intended, plus a few tinkers with mileage figures and the inclusion of one 28 mile training run Fri 29 Jan 9:29pm 29:32 (4.00mi). Did this run after my first massage in weeks, my normal physio Duncan was unavailable so I saw his new colleague at Athlete Matters, Hannah Griffiths. I recommend both Duncan and Hannah to anybody in the Manchester area. Sat 30 Jan 8:24am 22:31 (3.00mi) 1:55pm 19:23 warm up (2.32mi), MANCHESTER LEAGUE (5.84mi, 30:37, 5:14/mi), 19:55 warm down (2.28mi) This was an obvious choice of race for me as I had completed three fixtures already and a top 8 placing would wrap up the league. I've really enjoyed these league races this winter, I dont normally do more than one in a season but they've fitted in really well with my race plan this time and have played a big part in my progress. I got away from the field quite early without pushing and then just enjoyed the race, it was a really nice way to wrap up the league as I knew a lot of spectators on the course and had enough of a gap to be able to thank them all for their support as I ran past, if there's one thing I like about the racing scene in Manchester there are so many supportive people, not just from my own club but from many of the other local clubs as well. One spectator cracked a joke with me about the first prize of a toothbrush and toothpaste ("come on Dave, think of the toothpaste") which had me laughing for a couple of minutes. There will be no time to joke with the spectators and take it easy at my one remaining cross country race - the National. It isn't a focus but it fits into my build up and it would be nice to improve on my best of 18th. Despite a 10th and a 12th in the Inter Counties, I've never quite run as well in the National. Results: 1 32 David Norman Altrincham&district AC 30:37 2 444 Garry Bristow Trafford AC 31:16 3 294 Simon Mills Sale H Manchester 31:57 4 476 Ian Salisbury Trafford AC 32:32 5 552 Matt Crehan U20 1 St Helens Sutton 32:34 6 329 Ryan Worland U20 2 Sale H Manchester 32:51 Sun 31 Jan 9:13pm 45:32 (6.00mi). Saw Duncan today, achilles a little sore but not too bad, signs are good that I'll be ready to crack on from 7th Feb as planned. Weekly Mileage: 35.44 |
Training Logs from Dave Norman
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