Review of October

I ran home from work yesterday at a steady pace.  I left my van at work, cycled in this morning and then put the bike in the van for the return journey home tonight.  I couldn’t do that when I had my motor bike. By the way I’ve sold my motor bike! It was sad to see it go in some ways but I didn’t fancy another winter of commuting to work in the cold and rain.

October has been a ticking over month really after the Hardmoors 60. I have ran 123.72 miles which isn’t too bad and keeps me on track for my 2014 miles in 2014.

Here is a summary of all my runs and cycles ….oct exercise

A more detailed one of all my runs ….oct runs summary

Graph from RunningAhead ….Oct graph

Finally a summary of all the types of runs I’ve done so far this year ….types of runs to oct

I plan more of the same in November!

I restarted the West Highland Way Race podcasts with an interview with Dave Troman where we chatted about our ultra races in 2014 and what we have learnt from our training and races.

It’s on the race web site and iTunes …

 

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Tempo Run at lunch time

I was able to get out at lunch time today for a run so decided to make it a tempo run. I ran the first mile steady then pushed pretty hard for 5 miles then just over a mile cool down completed the session.

I wore my Sketchers which always make me run faster somehow as they feel so light.  Here are my splits …tempo 29 oct

So I was happy with that.  Katrina and I have entered the Inverness Half Marathon on Sunday 8th March 2015 so I’ll be doing lots more tempo runs between now and then.

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Run with Dave Troman

On Sunday Dave sent a text saying that he and Tracey were staying at the Oak Tree in Balmaha for a few nights during their half term and asking whether we could make it over for a run and a meal.  We didn’t need asking twice.

We arrived in the rain about 5pm and Dave & I set off for a run on the West Highland Way while Katrina and Tracey ordered a glass of wine and put the world to rights.

It dark from the start and Dave had asked me to bring a spare head torch for him which I did. But I forgot to check whether the head torch I had for myself had batteries. It didn’t so we only had one head torch between us!

It was a bit tricky but we managed with just one trip by me. We ran out for 52mins on the West Highland Way route but ran back on the road as we thought that was a safer option.

Dave and I have run together on the whole of the Lakeland 100 course and the majority of the Hardmoors course but surprisingly it was the first time we had run together on the West Highland Way !

The first question I asked Dave was to tell me all about the UTMB. It was great to hear all about it first hand.  It is a race that I’ve decided to see whether I can get a place in 2016 so watch this space!

We arrived back after 90mins of running. Time for a quick shower then we joined our wives for a lovely meal at the Oak Tree. Katrina and I went for the steak pie which was superb. daveOn Wednesday night I’m going to chat to Dave again … this time via Skype for an interview for the next West Highland Way Podcast.  We are going to a review of our 2014 ultra races and talk about the lessons we have learnt from our training and races.

 

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Early morning run

This morning the alarm went off at 6.45am and within 15mins I was up, changed, fed the cat and off running.  It was very dark, wet and windy! I was pleased that I had decided to wear gloves and a rain top.

I wanted to do 10miles before heading out for my regular swimming lessons. I knew the 10mile route so didn’t need to look at my watch at all.

I was feeling very comfortable all the way round. The first mile was just over 9min pace the rest were all just under or just over 8min per mile so happy with that.

This week I have run 32.12miles in four runs which is what I’m planing to do for the next few weeks. week ending 25 oct

I’m well on target to achieve my 2014 miles in 2014.  So far I have ran 1881.77 miles so have only 132.23 miles to go so hopefully I’ll reach the target by the end of November.

2014 miles 25 oct

 

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Hill Run

Tonight I fancied doing my run up and down the steepest road out of Paisley past Robertson’s Car Park.

It is basically a mile warm slight uphill, then a mile pretty steep gradient. Then an undulating mile to where I turn round and run back. The profile looks like this …profile 23 oct

It was quite windy on the way up and out but that meant it was behind me on the way back! So a good solid workout.

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Preparing for Lakeland 100

Tonight I set off for a run after work. My calves were a bit sore after Monday’s Fartlek session. I cycled to work and from work yesterday which helped a bit but as I set off I wasn’t sure how fast I would be able to run.

I decided to start easy and see how I felt. I didn’t look at my watch so was quite happy when I downloaded my mile splits once I was home. I ran the first two miles in 7:59 and 7:44.

Then the next four miles were 7:13, 6:58, 7:05 and 7:18 so pretty consistent and a decent effort.  My heart rate strap is still not working very well so it looks like I will have to replace it.

2014 is not quite over yet but my thoughts are very much on my big target for next year, namely, Lakeland 100 in July. I’m not going to really start my ultra specific training until the beginning of February but I’ve already started to prepare mentally for the race.

Videos of the route

When Dave & I prepared for the race in 2012 we made videos of each leg. They have proved very helpful to lots of people and I still get messages thanking us for doing them.  So I’m going to watching them again regularly over the next few months so when I get back on the route it will hopefully feel very familiar. The videos are on Youtube and there is a link on the top menu Lakeland 100 videos.

All time personal bests

I started compiling all the races for the West Highland Way Race a few years ago and find it really interesting to see where I stand in the list of those who have completed that race. For anyone interested I’m 106th !!

Since then I have done it for the Highland Fling and the Hardmoors races. You can find them by clicking on the Triple Crown tab on the menu of this blog.

So I decided to compile a list of personal bests for Lakeland 100. The first race was in 2008 so there have been 7 races.  According to my records my time of 34:33:59 puts me in 279th place out of 537 people who have completed the race at least once.

This is a good motivational tool for me as I would like to get higher up the list!!  If I could finish under 30hrs I’d move up to 120th !!

Entry list for 2015

I took the list of those who have entered for 2015 and merged it with my all-time list and produced a spread sheet with past races which shows who has completed the race before.

According to this sheet I reckon 105 have completed the race at least once meaning 306 have not finished the race before. I’m not sure how many of those 344 have started before but not finished.

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Fartlek session with Kilbarchan

Last night I was back at the club for the Fartlek session and I was looking forward to pushing a bit harder. 6 of us set off for the warm up along the cycle track towards Bridge of Weir.

I was chatting to Hayley and it was really interesting to hear all about her run in the Commonwealth Games.  It was her last really competitive run but she is going to continue to run marathons, choosing some nice races around the world to enjoy.

Once the session started Gemma went off for a steady run as she is doing Dublin next week. Hayley ran the first few sets with us then ran back with Gemma. After the first 3min run Steven’s knee was a bit sore so he wisely decided to head back before it got worse.

This left Jennifer, Claire and I to complete the session of 3min (90sec recovery) x5, 2min (1min) x5 and 1min (1min) x5.

I was feeling pretty good so tried to push hard right through the session.

My figures were ….fartlek 20 oct

I always think if I can run over 5miles for the 30mins I’ve done well so I was pleased to see I was just over that.  It does help when the longest run is 3mins!

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