Training Log Ascott Training: 03/01 - 30-01
written 219 days 8 hours 43 minutes ago by Ascott
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written 219 days 8 hours 43 minutes ago by Ascott
| Sun 3rd Jan: 9:23 AM - 1:59:06 (18.03mi). Decent long run with Bowser, Tom and Les a bit icy under foot though. Did the last four and a bit miles on my own. Mon 4th Jan: 7:03 AM - 52:21 (7 mi). Very Cold and icy was a struggle to get the legs moving any quicker than 7 min mileing. 17:45 PM - 68:24 (10 mi). Run with Tom straight after work, a few hills. Tue 5th Jan: 10:00 AM - 37:40 (5 mi). Ran on the county xc course very snowy and rutted where its frozen, I cant see it being on. 18:34 PM: 8:36 w/u. Session 4 x 3, 2, 1 min (1 min rec, 3 min between sets). 20:10 c/d (10 mi total). Felt really good wore spikes in the deep snow, all the reps between 4.45/mi and 5:20/mi. Wed 6th Jan: 8:42 AM - 1:29:29 (13 mi). Solo run in the snow was tough going but still managed to get the legs going at a worthwhile pace. 19:57 PM - 42:24 (5.68 mi). Run with Tom in -7 degrees his little smile warmed me up though. Thurs 7th Jan: 7:22 AM - 44:30 (6 mi). Run in the deep snow again, slow as thats all you can do in this weather. 18:47 PM - 21:40 w/u. Session 7 x 3 mins (90 sec). 21:00 c/d (9 mi total). Went on a different field and the snow was too deep to do anything decent on. Ran with Sam Atkin and we were both just jogging at times. Fri 8th Jan: Planned Rest day went for a chat with my new coach and from next week will do less miles but more intensity. Looking at getting some speed for the summer and doing 3000/5000. Sat 9th Jan: 7:28 AM - 45:02 (6.37 mi). Overnight snow again and blizzard on the run this is getting silly now. 17:47 PM - 12:57 w/u. Session 8 mins tempo, 8 x 60 sec, 8 mins tempo (2 mins between and 30 sec between mins). 26:18 c/d (10.14 mi). Ran on the same grass as Tuesday which was much better but snow a bit more slippy. Still managed a decent workout and had Tom to rotate the 60 secs with. Week Total - 100.22 mi. Week full of snow and sub zero temps. Good to have someone to run with as Tom is back from uni and takes pity on me. He also mentioned that he enjoyed running with me more than anyone else as we had a good relationship, slightly disturbed by this. Sun 10th Jan: 9:34 AM - 1:31:51 (13 mi). Strong wind and sleet, very slushy under foot which was worse than the snow, had Bowser for company. 18:19 PM - 32:24 (5 mi). Snow started to finally melt, felt good to start running at a steadier pace. Mon 11th Jan: 7:29 AM - 35:02 (5.12 mi). Slush on the cycle path made another horrible run. 18:25 PM - 1:10:12 (11 mi). Went out at a good pace and saw another runner from a local club so did a few of the miles in the middle at about 7 min pace. Tues 12th Jan: 7:06 AM - 35:09 (5 mi). Took first mile very gentle on the ice but then gradually progressed. 18:56 PM - 24:08 w/u. 17 x Lindum hill (6 mi). 10:58 c/d (10.35 mi total). Very tough work-out, Sam was only doing 14 so we rotated them. The lad is only 16 and a very decent runner, if he stays injury free he will go far. Weds 13th Jan: 19:06 PM - 1:30:00 (14.5 mi). Snow started to come down again and a strong wind but really tried to stick to the suggested 6:20/mi and went a touch quicker than planned. Thurs 14th Jan: 7:34 AM - 32:16 (5 mi). Felt odd to do the morning run a bit quicker but it still felt controlled. 18:55 PM - 20:41 w/u. 10 x West Parade loop (0.46 mi per loop). 20:48 c/d (10.5 mi total). Averaged about 2:26 which isnt bad considering it has a little hill in it. Couldnt get on the track because it was closed, did the session with Sam again. Friday 15th Jan: Planned Rest Day, which is strange for someone who hasnt had a lot of rest days in the last few months. Plus I was tempted to do a five mile but the garmin wouldnt get signal and I was more interested in getting to nandos and going to the cinema. Sat 16th Jan: 7:10 AM - 32:00 (5 mi). Awful, awful weather wet and very windy. 18:14 PM - 17:13 w/u. 20:20 (4 mile tempo). 17:09 c/d (8.28 mi total). Tom was doing a 6k tempo so did the first 4k with him then pulled away (convincingly!) and felt quite strong after a quickish start. 92.75 mi total. A bit more quality this week as runs now starting to be all under 6:30/mi. Sun 17th Jan: 9:30 AM - 2:00:00 (18 mi). Run with Bowser and Tom, started very slowly and went off road over the common and on the golf course. Run will always be remembered by the fact that at 10 miles I ran into a bollard, meaning I now own a very sore purple big toe. I will add that if a dog hadnt distracted me I would have most definitely seen it. Mon 18th Jan: AM: Rest, toe very sore. 19:30 PM - 59:16 (10.05 mi). Toe was still sore but made up for missing the morning run by doing more than the planned 50 mins. Tues 19th Jan: 9:10 AM - 31:40 (5 mi). Steady morning run after massage. Gary does wonders to my legs which because of my shuffle stride need loosening now and again. 19:10 PM - 10:00 w/u. 10 x 600m (70 sec). 10:00 c/d (6.5 mi). Ran indoors at Sheffield with Bowser. Felt pretty good, times were 1:42, 1:42, 1:43, 1:43, 1:44, 1:42, 1:43, 1:42, 1:41, 1:41. Average works out to be 1:42 so 8:30 pace for 3k. Weds 20th Jan: 9:45 AM - 45:06 (7.5 mi). Was going to split the runs with the race at the weekend but ended not going out in the evening as I was tired after a busy day. Thurs 21st Jan: 18:57 PM - 16:18 w/u. 2 x 1000, 600, 400 (200 and 400 jog). 16:00 c/d (7 mi total). Most people not doing a session because of the Northerns. Was very cold and windy (as usual) at the track but still managed to get the legs turning over ok. 2:54, 1:44, 65 and 2:54, 1:53 and 65. Fri 22nd Jan: 17:35 AM - 32:24 (5 mi). Easy run home after work was meant to just feel comfortable at 6:30/mi and resisted the temptation to do more. Sat 23rd Jan: Planned Rest Day and travelled to Telford in the evening after work. 59 miles total - Easier week because of the race, feel in shape for a good crack at sub 31. Sun 24th Jan: 10:30 AM - 10:00 w/u. 31:22 (5:03/mi) 2nd. 10:00 c/d (8.5 mi total). Odd race went for a decent time and ended up running for a place. Lawler got a good lead on me and another lad after the first lap be we managed to work back to him and I felt stron enough to keep pushing. No PM run as my stomach was awful and had a long drive back after going round the shopping centre with the missus, which incidently is all there is in Telford. Mon 25th Jan: AM: Stomach was still dodgy so rested. 18:07 PM - 61:29 (10 mi). Decent paced run with the Fullertonator, who talked me over the events of the northerns, where his Bowser had a decent run. Tues 26th Jan: 11:04 AM - 31:04 (5 mi). Went out a bit too hard but felt good after a lie in. 18:53 PM - 20:00 w/u. 10 mins tempo (1.93 mi, 5:10/mi), 8 x millman hill, 10 mins tempo (1.86 mi, 5:22/mi). Nice and controlled on the first tempo, worked hard on the hills and then the last 10 min tempo was back up hill and into the wind with tired legs (plenty of excuses!). Weds 27th Jan: 8:37 AM - 1:29:23 (14.35 mi). Ran with Chrissy F. for the first 45 mins, legs tight at the end of the run. Thurs 28th Jan: 7:42 AM - 31:03 (5 mi). Pushed it on way back without meaning to. 18:52 PM - 20:00 w/u, 5 x 1600m (400 jog), 10:06 c/d (10 mi total). Good session tough in wind did the first one on my own, then me and Sam did the second one side by side with Sam which didnt really go well. So we rotated the lead in each lap which worked better. Reps were 4:54, 4:57, 4:55, 4:53, 4:49. Fri 29th Jan: 7:32 AM - 31:50 (5 mi). Legs a little tight from night before. 18:29 PM - 51:23 (8.65 mi). Felt very good and pushed the pace but remained controlled, feel good about my running at the moment. Sat 30th Jan: 7:31 AM - 32:03 (5 mi). Kept things nice and controlled a bit icy under foot. 18:00 PM - 15:57 w/u. 20:40 (4 mi, 5:10/mi). 15:37 c/d (8 mi total). Did first 2k with some lads who were doing 4 x 2k, felt strange as it all felt very comfortable yet was unable to increase the pace. Put it down to the cold weather and a very busy day at work. Was in a rush to get home and go out for my first proper night out in months. 91 miles total - Steady week. Because of race didnt have a day off as little was done on Sunday night and Monday morning. One week till I go to Australia for a few weeks. Cant wait to get out of this cold. Tom was a bit emotional on Sat night as it hit home he wouldnt be able to run with me for a month. Aaron |
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