Ran to scotstoun after work giving me 6.7 miles.
Session 2(4+200)M at 800m pace.
Monday, 9 May 2011
Saturday, 7 May 2011
(PARK RUN) SATURDAY 7TH MAY
Ran to pollock park and my calf was a little sore, so plan was to see how it felt during my strides. I had no pain during my strides so i was going to run as hard as i could. After a quick chat with the ever young/ bobby. It was to the start line, one of the main problems with this race is the start being very congested.
Today seen alot of harriers running this 5k it was nice to see so many familiar faces.
My times were,
1m - 6m 31 sec.
2m - 6m 45 sec.
3m - 6m 36 sec.
Finish Time, 20 min 15 sec in 37th place/ unofficial result.
At the end i got set to run home and met 2 surgeons i work with and ran with them to the start of the womens 10k tomorrow, which was at his house. My run home was a bit sore with calf cramp and a sore back. I met mark gormley of cambuslang at victoria park and had a 10 minute chat with him.
Total mileage. 18.5 miles
Today seen alot of harriers running this 5k it was nice to see so many familiar faces.
My times were,
1m - 6m 31 sec.
2m - 6m 45 sec.
3m - 6m 36 sec.
Finish Time, 20 min 15 sec in 37th place/ unofficial result.
At the end i got set to run home and met 2 surgeons i work with and ran with them to the start of the womens 10k tomorrow, which was at his house. My run home was a bit sore with calf cramp and a sore back. I met mark gormley of cambuslang at victoria park and had a 10 minute chat with him.
Total mileage. 18.5 miles
Friday, 6 May 2011
FRIDAY 6TH MAY
This weeks training has been going well, infact too well ! the miles are building up and iv been feeling good. So with only 1 rest day after the highland fling and in danger of running a big mileage for the week i have reluctantly decided to have a rest day. I dont particulary like having rest days as i would rather have a easy or short recovery run, but my calf has been getting a bit nigglie so im having a day off. Tomorow im doing the Park run and this usually gives me a 19 / 20 miles for the morning with a fast for me 5k.
Thursday, 5 May 2011
THURSDAY 5TH MAY
Was back to work today, so it was a run home from work along the canal and home for a glass of wine after a hard 1 day at work week.
Total mileage 6.35 miles.
Total mileage 6.35 miles.
Wednesday, 4 May 2011
WEDNESDAY 4TH MAY ( coaching)
Ran to scotstoun and back for coaching, andrew was warmed up and ready to start his session as i arrived. We had decided to do block start at the 100m start and 200m start in preparation for his age group champs at the weekend.
Total mileage. 4.41m.
Days total mileage.14.1 miles.
Total mileage. 4.41m.
Days total mileage.14.1 miles.
WEDNESDAY 4TH MAY
Ran from my house to forth clyde canal to maryhill and ran down queen margret drive, cut through botanic gardens onto kelvin walkway then through garscube estate then dawsholme park then up through cairnhill wood and home. I felt tired the last 3 miles, must be tired from yesterdays training.
Total mileage 9.7m
Total mileage 9.7m
Tuesday, 3 May 2011
CLUB - TRACK SESSION
Ran from my house to my brothers at clydebank, we headed of to st peters and did a 2 mile warm up. I was never going to do the club session but had decided to do some stretching and strides. So i ended up running 10 laps of the track with a 100m stride every lap. Ran with derek for the warm down then jogged home to knightswood.
Total mileage 13.5 miles.
TOTAL MILEAGE FOR DAY - 21.7 MILES.
Total mileage 13.5 miles.
TOTAL MILEAGE FOR DAY - 21.7 MILES.
HIGH COURT (Jury Duty)
I had jury duty today but wasnt needed, so being a typical runner i had pre-planned this and packed my running clothes and managed to do a superman change in the high court toilets. I may have looked a bit strange leaving the building but im sure im not the first person to go running out the building.
Ran along clyde walkway to kingston bridge then headed up to kelvingrove park, then along kelvin walkway home. What another lovely day with the sun out and the wind keeping you cool, i really enjoy running this time of year and it makes up for the winter of snow and ice.
Total Mileage. 8.21 miles.
Ran along clyde walkway to kingston bridge then headed up to kelvingrove park, then along kelvin walkway home. What another lovely day with the sun out and the wind keeping you cool, i really enjoy running this time of year and it makes up for the winter of snow and ice.
Total Mileage. 8.21 miles.
Monday, 2 May 2011
HIGHLAND FLING - RESULTS
A big well done to heather calderwood for her outstanding run in the fling on saturday she not only finished as 3rd scottish athlete, she was 3rd uk runner and ran an outstanding time of 9hrs 42min 59seconds. This was only 3min 27seconds behind 2nd place and a runner who was running for scotland a month ago in the 100k champs in perth.
Another harrier on top form was john kennedy who ran 10hrs 13min 30seconds for 3rd place over 50 vet in a top quality field and a big well done to craig calderwood for finishing the fling in such hot dry conditions.
This years race was the worst iv seen for athletes falling, it seemed that every check point i reached, there was athletes cut/bruised and bandaged up.
Another harrier on top form was john kennedy who ran 10hrs 13min 30seconds for 3rd place over 50 vet in a top quality field and a big well done to craig calderwood for finishing the fling in such hot dry conditions.
This years race was the worst iv seen for athletes falling, it seemed that every check point i reached, there was athletes cut/bruised and bandaged up.
MONDAY 2ND MAY (coaching)
With it being a bank holiday i was only expecting andrew to turn up to training as everyone was racing on sunday at scotstoun. This was still one more athlete than on wednesday when i left scotstoun at 7.15pm with no runners. So andrew did 6 +120m fast strides and a jog warm down to jordanhill school, a good warm down for a sprinter.
I myself managed to run to scotstoun and ran back home with a slight cramp in my calf, but i felt good running in the sun, even though it was freezing when u stopped.
Total Mileage 4.02 miles.
I myself managed to run to scotstoun and ran back home with a slight cramp in my calf, but i felt good running in the sun, even though it was freezing when u stopped.
Total Mileage 4.02 miles.
Sunday, 1 May 2011
SUNDAY 1ST MAY
What a way to start a new month REST DAY !!!
Weeks total mileage 73.88 miles.
APRIL MONTHLY mileage. 285 miles.
YEARS MILEAGE 982 MILES.
Weeks total mileage 73.88 miles.
APRIL MONTHLY mileage. 285 miles.
YEARS MILEAGE 982 MILES.
HIGHLAND FLING 2011 (5TH)
Well what a day !
I arrived at milngavie at 6.40 after a impatient wait for my taxi, collected my chip and dropped my drop bags in the boot of the cars. It was a bit chilly still, so kept my sweat top on till the race brief and 5 min before start.
I had seen a few people i know and had a quick chat, it was funny to see how some runners had full running kit with rain jackets, with others with vest and shorts. I had decided on t/shirt with 3/4 length tights and my trail shoes. The reason for this is, i always feel at the start the people well wrapped up start sweating and are loosing fluid from start to finish..
My race plan was to go for 11hr split times, luckily a runner did split times for the race and had said that 90% of the field would start too fast. So to the race, the first check point was drymen which was 12+ miles, i had wanted to reach here at 1hr 56min and arrived about 1hr 57min 58. The next check point was balmaha at 19 miles and the first major hill of the day conic, i felt good and met keith hughes/ ian beattie on this section and had a good chat up the hill and down. We were all hoping to get to balmaha before the elite runners went whizzing past and so on the descent jez bragg went hurtling down like a hill runner in the need of the toilet. My hat of to all the guys who can sprint down a hill and not get injured, for me a track/road runner it is only a pipe dream. Sogot to balmaha at 3hr 20min total running time.
At the change over i had rice pudding/ custard pudding and quickly filled my water bottle. I met with a guy called ian who was running with keith and going for 11hr finish he said ian / keith were both just ahead, i only seen keith at the end finishing in about 11.30 approx. So off to rowedenan and it was starting to get hot, at this secton last year the first relay runner had past but nobody yet, there was lots of walkers who were all very kind and let all the runners past. Got to rowerdenan and felt good and this was my next check for my pace was 4hrs 50min. I arrived at 11.47 am giving me 4hrs 47min aprox, so going well. It was hot now and id stopped eating my rices here, only had 1 with with a few jelly beans.
Rowerdennan to inversnaid, this section is hilly and never seems to stop, but with people around makes it easier, i felt i was still strong but it was getting hotter , but thankfully there was a nice wind and this section is shaded too.
Inversnaid to beinglass farm, this is the hardest section of the run, being technical and most difficult under foot. The problem for me during this section is im a (track/road runner) to trade, i have no sense of balance and im one of the slowest runners in this section with old grannys passing by saying your doing well son. At the start of the section a vet who i caught at the start of the section ran with me and ran just behind me making me run the runable sections alot harder than normal, he got away from me near the end of the section as i stopped for a drink and chased him to beinglass farm. The wind at this section was very strong and a life saver as it was very hot at this section, this section takes longer than the miles say. I arrived at beinglass at 15.15pm giving me a total running time of around 8hrs 20min aprox. My slit i was aiming for was 8hrs 30 min. So my plan was perfect, after another quick stop refuild with water and drank about 400mls of water.
Beinglass farm to Tyndrum , i knew that in the past iv ran this section in 3hrs so if the wheels didnt fall off id manage 11hrs 30 min giving me a new pb. This section climbs and climbs to crainlarich forrest where you have a roller coaster 3miles in the forrest, your time here just gets eaten up so much and you really cant wait to get down the final hill to the road section where alot of the back up crews and spectators meet there runners. It was at this point that a back up crew gave the runner a can of coke, i nearly cried as i was so dehydrated and a can of coke would have been great. The final 3 miles i was trying to keep going but was getting tired quickly and with looking at my watch every 2 seconds i knew i would be inside 11hr 30min. The Fling finish is something to behold as you get to about 400m to go the sound of bagpipes in the distance can be heard, i passed 3 kids on the river who said well done and as i passed they threw a brick at me, but i kept going as i just wanted to sit down. Once passed the pipes, it was 100 yards to the finish so wiped away the sweat and try to look good for the finish. Stopped my watch at 11hrs and 11min and then got shouted at by the timers to swipe my chip.
So a new pb and a great day out on the west highland way, this race has a relay race as part of the day with the sections between 12/ 13miles it would be great to get a clydesdale team involved as its a great day out !
I arrived at milngavie at 6.40 after a impatient wait for my taxi, collected my chip and dropped my drop bags in the boot of the cars. It was a bit chilly still, so kept my sweat top on till the race brief and 5 min before start.
I had seen a few people i know and had a quick chat, it was funny to see how some runners had full running kit with rain jackets, with others with vest and shorts. I had decided on t/shirt with 3/4 length tights and my trail shoes. The reason for this is, i always feel at the start the people well wrapped up start sweating and are loosing fluid from start to finish..
My race plan was to go for 11hr split times, luckily a runner did split times for the race and had said that 90% of the field would start too fast. So to the race, the first check point was drymen which was 12+ miles, i had wanted to reach here at 1hr 56min and arrived about 1hr 57min 58. The next check point was balmaha at 19 miles and the first major hill of the day conic, i felt good and met keith hughes/ ian beattie on this section and had a good chat up the hill and down. We were all hoping to get to balmaha before the elite runners went whizzing past and so on the descent jez bragg went hurtling down like a hill runner in the need of the toilet. My hat of to all the guys who can sprint down a hill and not get injured, for me a track/road runner it is only a pipe dream. Sogot to balmaha at 3hr 20min total running time.
At the change over i had rice pudding/ custard pudding and quickly filled my water bottle. I met with a guy called ian who was running with keith and going for 11hr finish he said ian / keith were both just ahead, i only seen keith at the end finishing in about 11.30 approx. So off to rowedenan and it was starting to get hot, at this secton last year the first relay runner had past but nobody yet, there was lots of walkers who were all very kind and let all the runners past. Got to rowerdenan and felt good and this was my next check for my pace was 4hrs 50min. I arrived at 11.47 am giving me 4hrs 47min aprox, so going well. It was hot now and id stopped eating my rices here, only had 1 with with a few jelly beans.
Rowerdennan to inversnaid, this section is hilly and never seems to stop, but with people around makes it easier, i felt i was still strong but it was getting hotter , but thankfully there was a nice wind and this section is shaded too.
Inversnaid to beinglass farm, this is the hardest section of the run, being technical and most difficult under foot. The problem for me during this section is im a (track/road runner) to trade, i have no sense of balance and im one of the slowest runners in this section with old grannys passing by saying your doing well son. At the start of the section a vet who i caught at the start of the section ran with me and ran just behind me making me run the runable sections alot harder than normal, he got away from me near the end of the section as i stopped for a drink and chased him to beinglass farm. The wind at this section was very strong and a life saver as it was very hot at this section, this section takes longer than the miles say. I arrived at beinglass at 15.15pm giving me a total running time of around 8hrs 20min aprox. My slit i was aiming for was 8hrs 30 min. So my plan was perfect, after another quick stop refuild with water and drank about 400mls of water.
Beinglass farm to Tyndrum , i knew that in the past iv ran this section in 3hrs so if the wheels didnt fall off id manage 11hrs 30 min giving me a new pb. This section climbs and climbs to crainlarich forrest where you have a roller coaster 3miles in the forrest, your time here just gets eaten up so much and you really cant wait to get down the final hill to the road section where alot of the back up crews and spectators meet there runners. It was at this point that a back up crew gave the runner a can of coke, i nearly cried as i was so dehydrated and a can of coke would have been great. The final 3 miles i was trying to keep going but was getting tired quickly and with looking at my watch every 2 seconds i knew i would be inside 11hr 30min. The Fling finish is something to behold as you get to about 400m to go the sound of bagpipes in the distance can be heard, i passed 3 kids on the river who said well done and as i passed they threw a brick at me, but i kept going as i just wanted to sit down. Once passed the pipes, it was 100 yards to the finish so wiped away the sweat and try to look good for the finish. Stopped my watch at 11hrs and 11min and then got shouted at by the timers to swipe my chip.
So a new pb and a great day out on the west highland way, this race has a relay race as part of the day with the sections between 12/ 13miles it would be great to get a clydesdale team involved as its a great day out !
Friday, 29 April 2011
FRIDAY 29TH APRIL
With just under 1 day to go to the biggest ultra race in britain this year, i really am getting excited at the prospect of the top ultra runners in britain passing me on loch lomond and running my 5th highland fling race.
The weather looks as though its going to 19 degrees tomorrow, so will be a long day on the whw route. Does the weather make any changes to my race, well i might change to 2 water bottles for the section between inversnaid to beinglass farm as this section in previous years can get very hot and nowhere to get a extra drink and catches people out at how long it takes to do this section. I may decide to dilute my carbo drinks as i expect i will be drinking more.
During the glasgow to edinburgh race i lost 8lbs after the race, with me drinking 5.5 litres of fluid during the race.
So plan tomorow is to weigh myself before i leave for the start, get plenty of sun screen/vasoline on and try to be well hydrated for the rest of the day. Bad news is my wife suzanne is going to a wedding reception tonight in motherwell which i cant make, due to getting up at 5am and suzanne will be lucky if she can make it home for 3am. So not long to go and wishing everyone a good holiday weekend again and happy running.
J4J.
The weather looks as though its going to 19 degrees tomorrow, so will be a long day on the whw route. Does the weather make any changes to my race, well i might change to 2 water bottles for the section between inversnaid to beinglass farm as this section in previous years can get very hot and nowhere to get a extra drink and catches people out at how long it takes to do this section. I may decide to dilute my carbo drinks as i expect i will be drinking more.
During the glasgow to edinburgh race i lost 8lbs after the race, with me drinking 5.5 litres of fluid during the race.
So plan tomorow is to weigh myself before i leave for the start, get plenty of sun screen/vasoline on and try to be well hydrated for the rest of the day. Bad news is my wife suzanne is going to a wedding reception tonight in motherwell which i cant make, due to getting up at 5am and suzanne will be lucky if she can make it home for 3am. So not long to go and wishing everyone a good holiday weekend again and happy running.
J4J.
Thursday, 28 April 2011
THURSDAY 28TH APRIL
Was at work today and stopped off on my way home to get some energy drinks from sweatshop at anniesland. Once again was given great service and managed to get the box of gels for £30. Today is a rest day so no plans except to try and get as good a sleep tonight as possible for the fling on saturday.
Must admit im getting excited and a bit nervous as my ankle got sore running home on tuesday after my track session, but i cant do anything about that except, use my portable ultra sound on ankle and do ankle rolls.
Rest Day.
Must admit im getting excited and a bit nervous as my ankle got sore running home on tuesday after my track session, but i cant do anything about that except, use my portable ultra sound on ankle and do ankle rolls.
Rest Day.
Wednesday, 27 April 2011
WEDNESDAY 27TH APRIL (COACHING)
Ran to coaching from work and arrived at 6.50. I left at 7.10pm, i had been told a few of the athletes werent coming tonight but was expecting 2 kids, suppose the lure of the champions league semi - final was too much. Ran home.
Total mileage. 6.64m and 2.2m. 8.8Miles.
Total mileage. 6.64m and 2.2m. 8.8Miles.
Tuesday, 26 April 2011
TUESDAY 26TH APRIL TRACK SESSION
Tonight was to be a light track session of 12 + 150m with the rest of the lap recovery. Felt ok during the session and it was great having lots of bodys on the track. My ankle started to get sore running home, never mind ! Iv only got 2 more runs to go before my race on saturday.
Total mileage 12 miles
Total mileage 12 miles
MONDAY 25TH APRIL
Due to all my athletes for tonights session calling off, it was easy just to cancel the session and make today a rest day.
Sunday, 24 April 2011
EASTER SUNDAY RUN
After my duties of rolling eggs and easter egg hunt and having to watch the old firm game with my father inlaw it was my turn.
So i set out onto grt western road along to the botanic grdns, kelvin walkway then garscube estate and dawsholme park then westerton forrest home.
Total mileage.8.27 miles in 1hr 8m 52sec.
Weekly Mileage.56miles.
So i set out onto grt western road along to the botanic grdns, kelvin walkway then garscube estate and dawsholme park then westerton forrest home.
Total mileage.8.27 miles in 1hr 8m 52sec.
Weekly Mileage.56miles.
To Taper Or Not !
I have my next ultra on saturday, the highland fling. This race is one of my favourite races of the year and it will be my 5th time running the event. Last years race was going well till i was running down the nice section at conic hill on the path and lost my consentration then went over my ankle at 19 miles. I managed to get to the finish but it was later that i discovered i had a grade 3 twisted ankle with torn ligaments.
So do you taper when iv only got 50 odd days to the westhighland way race, well after my glasgow to edinburgh race, i had not tapered and did find it harder than it should have been. But i recovered alot quicker than before in this race. Cause the race is 53 miles i only need to run 22 miles monday to thurday to give me 75 miles for the week. So im coaching on monday and wednesday so plan is 10 miles each day and a jog for jesus on thursday.
Plans for the race,
I am probably fitter than iv been anytime doing ultra races, so will i do as the g2e and go at a steady pace or easy at the start with the plan being not to slow down as much, well i think that it will be plan (a)
Steady at the start and make the most of the 7am start and a flatish 12 miles to drymen.
So do you taper when iv only got 50 odd days to the westhighland way race, well after my glasgow to edinburgh race, i had not tapered and did find it harder than it should have been. But i recovered alot quicker than before in this race. Cause the race is 53 miles i only need to run 22 miles monday to thurday to give me 75 miles for the week. So im coaching on monday and wednesday so plan is 10 miles each day and a jog for jesus on thursday.
Plans for the race,
I am probably fitter than iv been anytime doing ultra races, so will i do as the g2e and go at a steady pace or easy at the start with the plan being not to slow down as much, well i think that it will be plan (a)
Steady at the start and make the most of the 7am start and a flatish 12 miles to drymen.
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