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Derwent 13k - A great day
Today has been fantastic and one I will remember for some time to come. Stephen, Daniel, Danny and myself headed out yesterday evening to camp before doing the trail race this morning. It is amazing how a potentially good day became, for me, one of the best running days I have had in possibly 10 years. It is not the fact that I gave everyone a run for their money for the first time or that my friends were all on top form and had me crying with laughter. It is the experience of the run itself. To a certain extent I guess you have to be a runner to understand the feelings of being strong and performing at a level that (for you) is your peak. In the greater scheme of things I am not a fast or strong runner, but today in my own runners world, I was. If I look at the race with rose tinted glasses then I managed 18.3km in 93 minutes. (14.9km length and 320 meter climb). That is 5 minute kilometres. I have never ran at that speed before over 10k never mind 18k in winds and driving rain. I guess in reality I was probably around the 5.10 km mark but as I said, "rose tinted glasses". I think Stephen hit the nail on the head. After our three mountain marathons and a one month recovery period (including two weeks by a pool in Turkey), I am now hitting a peak. I believe he was also right in that the training to ascend and descend hills has helped with my technique. I have a vivid picture or memory of passing competitors who appeared to be strong runners who historically I would have tucked in behind and held on for dear life. I also clearly remember the feeling of having much more in the tank when I kicked for home with 3k to go. I know I am ringing my own bell, but my web log is my memory and this is one I definitely want to remember. If I wasn't already hooked on running, I am now!
Red Kites
Today was the first day in months where Trees and myself could stay at home by ourselves.
So what do we do? We load up the car, grab Pat on the way and head out for a day watching red kites in Rhayader.
Some people just do not know when to stop.
12 month training plan
There are four phases to my training year: basic preparation, focused preparation, competition and recovery. For me my competition phase runs from May to July; that effectively means that I have 5 months of basic training from September to January, three months of focused preparation during February to April, three months of maintenance training during the Mountain Marathon competition season and a month off in August. September 2006 - January 2007: Basic preparation Feb 2007 - April 2007: Focused preparation May 2007 - July 2007: Competition Technique Training It is important to include technique training that is specific to the Mountain Marathon events. This will include: Navigation - taking part in Orienteering events to fine tune navigation techniques Tempo and Speed- Yasso, Fartlek and the like Ascending and Descending - incorporated in to Orienteering and Fell races along with elements of the Tempo training Terrain - Again, incorporated in to Orienteering and Fell races along with elements of the Tempo training Back pack - time to put the pack on and practise all techniques together out in the wilderness Core Stability - minimum two sessions per week in the gym based upon the plan provided by Ann the Trainer. General The heart rate monitor and a training log are vital if I am to keep track of my training and progress. I have to see that I am improving and be able to measure that improvement. Any reduction in performance could indicate over training or illness.
This is the "back to basics" part of the year where I am concentrating on putting in the miles and building core strength. This is "Long Slow Distance" time. The intensity will be fairly low but the sessions will be long and often repetitive. I will not neglect speed work or technique sessions during this period. I am also going to incorporate strength training into my routine during this time. It's also the time to try out any new equipment or kit I am thinking of using in the coming season.
After five months of getting my body ready and my techniques finely tuned it's time to get serious. Technique always matters so I intend to keep putting small amounts of technique into each session but the main objective is to build speed onto the stamina base. Intensity is really the simplest way to describe the difference between the basic preparation and this phase. My heart should be working in top 15% of my range and the sessions should include minimal rest. This is where it hurts!
Maintaining a peak of fitness through the entire Mountain Marathon season is an unrealistic goal. There will be times during the competition season where I will need to go back and work through a mini-cycle of basic training/intense training to prepare myself for each event. Each event will include an element of tapering. Once I know the event dates I can then set about planning the smaller training cycles around these events.
Training update
Managed to get in my first full core strength training last night following the plan from Ann the Trainer. The old bones certainly know they are doing something different. Far cry from my dancing days. Got a sore instep today just to remind me how old!
Followed this up with an easy 26km cycle ride in the gym (Total Fitness Warrington) this morning.
Looking forward to a rest day tomorrow.
Caffeine good bye
Got in bed at 10pm last night but woke at 3.15 am. Lay around for a few hours before deciding that the gym at 06.30 this morning was better than staring at the ceiling.
This is the first time that I have problem sleeping since I gave up caffeine three weeks ago. Hope it is a one off.
Nothing exciting
First quiet night in weeks. Popped round Sainsbury's to get some healthy and organic food the home to relax and an early night.
That is two nights we have been in bed by 10.00 but I have managed to wake in the early hours of the morning. Going over to see Lauren and mum tonight and I am recording the England match. May be a late one tonight.
Visited mum
Went to see Beth and mum last night over at Sue's.
Michael is over with his dad and Amy is away with her mum and friends. Mum cooked an excellent meal which I had three portions of. I just cannot stop eating at the moment with all the increased exercise.
Mum is waiting for her blood results to see if she can go in for her back operation. Fingers crossed it will be good news. The new car looks great though.
Lauren and Beth went out to the local park and had a great time before it went dark.