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Hail 2 Da Chimp

Wednesday 3/8/11

Rest day:
N/A

Summary:
N/A

Hail 2 Da Chimp

Thursday 4/8/11

Hill repeats:

Time: 00:43:48
Distance: 5.54 mi
Elevation Gain: 319 ft
Avg Pace: 07:54 min/mi

Summary:
Hill repeats / medium run, as I'd been so sore I took it easy on the repeats.
This represented > 4 real repeats but it's still a fairly long run.

I wasn't supposed to do any repeats but I felt guilty when running past the hill

Hail 2 Da Chimp

Saturday 6/8/11

Warriors run course:

Time: 01:28:50
Distance: 9.51 mi
Elevation Gain: 1,311 ft
Avg Pace: 09:20 min/mi (down 20 seconds from last month)

Practice session:
Road section out: 20:54 (no improvement on training time)
Mountain section: N/A (had to change the route)
Road section home: ~32:00 + (no improvement on training time)

Last years race times (time to beat!):
Road section out: 20mins - Avg 7:45 min miles.
Mountain section: 30mins.
Road section home: 27mins - Avg 7 min miles.

Summary:
Terrible training session, to be honest I had a few too many the Thursday night / Friday morning but I also had been feeling like I was coming down with a stomach bug all week, so as soon as I started running I cramped in not only the claves, shins and knees but I was also wracked with stomach cramps

When I got to the mountain section, part of it was closed off - meaning I had to back track in order to complete the old course (the course changed last year), this added a significant hill section and approx 3/4 of a mile to the rout I've been training for the last few months...

All in all I'm happy with the results, I've actually improved my pace every time I've run this course:
1st: 9:42 min/mile
2nd: 9:33 min/mile
3rd: 9:20 min/mile

So even with the extra hill and aches and pains I still managed to improve my pace.

Hail 2 Da Chimp

Sunday 7/8/11

Thai Boxing:

2 x hours on the Thai pads.

Summary:
Nice relaxed session, concentraiting on technique, flexibility and muscle memory.
Tried to keep the punches tight and snappy and the kicks loose and relaxed!

Hail 2 Da Chimp

Monday 8/8/11

Gym:

Light stretch out.
Cross trainer x 20 mins.
Level 10 - medium resistance.

Good stretch out.

Summary:
So I crocked myself again, serious shin splints going on since Saturday and my knees were pretty sore after the Cross trainer

Hail 2 Da Chimp

Tuesday 9/8/11

Rest Day:
Rest Day.

Summary:
How did I spend my rest day? On anti-inflammatories practicing R.I.C.E.

Hail 2 Da Chimp

Wednesday 10/8/11

Running:

Time: 00:14:30
Distance: 2.00 mi
Avg Pace: 07:14 min/mi

Summary:
Light run but I cranked up the pace, shins were giving me a bit of trouble but held out...
R.I.C.E again...

Hail 2 Da Chimp

Thursday 11/8/11

Speed repeats x 12:

Time: 00:41:27
Distance: 5.26 mi
Elevation Gain: 42 ft
Avg Pace: 07:52 min/mi (-7 sec from last speed session)

Run out: 0.75 miles 6:10 mins (-22 sec from last session).

Rep 1: time 1:37, pace 6:11.
1min rest.
Rep2: time 1:39, pace 6:40
1min rest.
Rep3: time 1:39, pace 6:37.
1min rest.
Rep4: time 1:41, pace 6:45.
1min rest.
Rep5: time 1:44, pace 6:58.
1min rest.
Rep6: time 1:40, pace 6:40.
1min rest.
Rep7: time 1:44, pace 6:58.
1min rest.
Rep8: time 1:41, pace 6:48.
1min rest.
Rep9: time 1:43, pace 6:52.
1min rest.
Rep10:time 1:41, pace 6:47.
1min rest.
Rep11:time 1:44, pace 6:56.
1min rest.
Rep10:time 1:35, pace 6:24.
1min rest.

Run home: 4:00 min.

Speed work was 12 repeats of:
0.25 miles fast (aiming for 6:45 pace).
1 mins rest.

Summary:
Great session! 4th speed session, was a bit sore when I started off but my shin splints didn't really impede me.
Found this to be a very tough session, I'm trying to keep jogging during my rest sessions, as I find it very benificial to my endurance but these are pretty damn tough!

Hail 2 Da Chimp

Friday 12/8/11

Running:

Time: 00:14:16
Distance: 2.03 mi
Avg Pace: 07:02 min/mi

Summary:
Short fast run, just for the hell of it!
R.I.C.E again... Shins are sore

Hail 2 Da Chimp

So I've been in bits for the last 2 weeks, I should have taken more time to "deload" after the 8 mile race, I'm really suffering for it now...
I won't be running the course for the Warriors this weekend as I think it'd be counter productive but I think I'll do a flat 10 mile run instead.
I think I can handle the distance but not the hill work at the moment.

2 weeks out!!!

Hail 2 Da Chimp

Saturday 13/8/11

Running:

Time: 01:25:39
Distance: 10.09 mi
Elevation Gain: 474 ft
Avg Pace: 08:29 min/mi

3 x long hill sections (equivalent to 6 x hill repetitions).

Rep 1: 3:55
Rep 2: 4:06
Rep 3: 4:10

Summary:
Long race pace run with a decent hill section.
The elevation gain represents < 50% of the elevation gain while doing the actual warriors course.
Distance wise, this was approx 1 mile longer.

I found this extremly tough, I nearly passed out when I got home, not sure if it was the hill section, the heat, the distance or a combination of the 3 but this run was a killer!

Shins, calves, etc actually felt great, they feel a bit ropey today (Monday) so I plan on taking Sunday off and a light run / conditioning training Monday.

Hail 2 Da Chimp

Sunday 14/8/11

Rest Day:
Rest day.

Summary:
Weekly summary:
22.48 miles in total (this includes 3 miles on the cross trainer).

I will be trying to up that number this week and using the following week to recover and refuel for race day!

Hail 2 Da Chimp

Monday 15/8/11

Strength & Conditioning:

Rush fit workout:
10 mins warm up.

40 core and abs workout.

10 mins stretch out & cool down.

Summary:
I'm actually enjoying the Rushfit workout, it's very handy being able to do the full workout in my sitting room when I'm tight for time.

Hail 2 Da Chimp

Tuesday 16/8/11

Hill repeats:

Time: 01:11:06
Distance: 8.38 mi
Elevation Gain: 704 ft
Avg Pace: 08:29 min/mi

Run out: 1:88 miles - 14:29 mins.

Repeat 1: 2 mins
Repeat 2: 2.04 mins.
1 min rest &
Repeat 3: 2:00 mins.
Repeat 4: 2:17 mins.
1 min rest
Repeat 5: 2:00 mins.
Repeat 6: 2:07 mins.
1 min rest
Repeat 7: 1:46 mins.
1 min rest
Repeat 8: 2:15 mins.
1 min rest
Repeat 9: 1:42 mins.
1 min rest
Repeat 10: 2:11 mins.
1 min rest
Run home: 2:19 miles - 16 mins.

Summary:
This will be my last hill session before the Warriors Run, I didn't add any extra repeats to this as I felt 8.5 miles is enough for a hill session, especially as this is almost the full race distance.

I ran this same route 2 weeks ago, comparing the times I've improved almost 6 mins on the same route with the same number of repeats.
I also felt a lot better doing them this time.

The remainder of my training will be speed sessions and 1 run of the full course.

Hail 2 Da Chimp

Thursday 18/8/11

Speed repeats x 14:

Time: 00:46:17
Distance: 5.93 mi
Elevation Gain: 65 ft
Avg Pace: 07:47 min/mi (-5 sec from last speed session)

Run out: 1.03 miles 8:04 mins.

Rep1: time 1:38, pace 6:33.
1min rest.
Rep2: time 1:39, pace 6:39.
1min rest.
Rep3: time 1:42, pace 6:52.
1min rest.
Rep4: time 1:43, pace 6:52.
1min rest.
Rep5: time 1:39, pace 6:39.
1min rest.
Rep6: time 1:41, pace 6:47.
1min rest.
Rep7: time 1:42, pace 6:49.
1min rest.
Rep8: time 1:41, pace 6:46.
1min rest.
Rep9:time 1:40, pace 6:40.
1min rest.
Rep10:time 1:41, pace 6:46.
1min rest.
Rep11:time 1:38, pace 6:33.
1min rest.
Rep12:time 1:38, pace 6:35.
1min rest.
Rep13:time 1:43, pace 6:45.
1min rest.
Rep14:time 1:36, pace 6:25.
1min rest.

Run home: 1:30 min.

Speed work was 14 repeats of:
0.25 miles fast (aiming for 6:45 pace).
1 mins rest.

Summary:
Another great session, I'm loving the speed repeats.
Found 14 repeats very tough but managable, I've managed to keep jogging during my rest intervals for the majority of them, when I started I was barely able to walk during them.
I've found the speed work is really carrying over to my long runs too.

Hail 2 Da Chimp

Friday 19/8/11

Light Run:

Time: 00:15:03
Distance: 2.00 mi
Elevation Gain: 34 ft
Avg Pace: 07:31 min/mi

Summary:
Very light run, I had to make an effort here to slow myself down as I found myself speeding off but I didn't want this to turn into a speed session.
Still managed to average 7:30 min miles which goes to show the speed work is having a carry over.

Hail 2 Da Chimp

Saturday 20/8/11

Warriors run course:

Time: 01:26:53
Distance: 8.84 mi
Elevation Gain: 1,209 ft
Avg Pace: 09:49 min/mi

Practice session:
Road section out: 21:19 (1:20 sec slower)
Mountain section: 33:43 (3:45 slower)
Road section home: 31:46 (4:46 slower)

Last years race times (time to beat!):
Road section out: 20mins - Avg 7:45 min miles.
Mountain section: 30mins.
Road section home: 27mins - Avg 7 min miles.

Summary:
Another terrible training session, I should have known better than to buy lunch in a garage before a long run!
From a training point of view, coming off the mountain at 55 mins is pretty good, the run home was terrible.
As I was running down the mountain I stood on a stone hard enough it actually went up through the heel of my runner and cut my heel!
On the run home I was wracked with cramps and dry wretching after a really dodgy chicken wrap.
Also I had a stare down with a couple of rams on top of the mountain section!
I had expected to knock approx 5 mins off that time, which I felt I could have done.
Also now I need a new pair of runners!!!

Hail 2 Da Chimp

Sun & Mon 21 & 22/8/11

Rest Days:
Rest Days.

Summary:
N/A.

Hail 2 Da Chimp

Tuesday 23/8/11

Light run:

Time: 00:31:49
Distance: 4.04 mi
Elevation Gain: 39 ft
Avg Pace: 07:53 min/mi

Summary:
Average pace was about 7:30 until the last mile, when I got a fly right in my eye. Was pretty sore I actually though I was stung.
This has happened in every one of my last 3 runs!

MoonDancer

Hail 2 Da Chimp wrote: »

when I got a fly right in my eye. Was pretty sore I actually though I was stung.
This has happened in every one of my last 3 runs!

Was it swimming in your eye??