WAVA
77.3%
5k
17:10
5M
30:55
10k
35:18
10M
1:01:15
Half
1:19:19
Mara
2:53:50

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I like to think of myself as a returning intermediate. I've taken a break from running for about 10 years now following relocation to the UK and am now getting back into the swing of things - BAREFOOT, except for racing, offroad and sub-zero temperature running in which I wear minimalist shoes.

Prior to that I was highly competitive on road, track and cross-country.

All the nitty gritty stuff on my barefoot and minimalist running expeditions, as and when they happen, can be found at Link (roll over me to see where I go)

---:[ 2013 Training and Racing Plans ]:---

Going slower to go faster worked very well for me last year, so I'll be doing much the same this year. I will however be throwing in a fortnightly race-specific training session to try and push things on a bit.

I'll continue to document my commute to and from work each day, but will now also be logging my rest days so I can keep an eye on how lazy I really am and see why I take my days off.

Oh yes, and lots of PBs are on the cards with the biggest and most important being my first sub-3 hour marathon (so I can qualify for London 2015 using "Good for age").

---:[ 2012 Training and Racing Plans ]:---

This year I intend to spend more time going long and slow and less time concentrating on actual speed work. I think I spent too much time worrying about speed last year, that I may have actually ended up running fatigued most of the time.

This year I'm going with a "go slower to go faster" program. Speed work won't be excluded, it'll just be significantly less - ie less than once a week. We'll see how we get on. I'll be sticking with the 2 non-running specific sessions a week like I did last year too.

I'm also documenting my commute to and from work each day. I won't be taking HR and GPS readings, just documenting them to see how far I go through the year. After all, every little bit of exercise has got to help.

---:[ 2011 Training and Racing Plans ]:---

The intention is to concentrate on 5k with a fair few 10ks thrown in. My plan is to follow a varied training program which has at least 2 non-running specific sessions a week, ideally a swim and a weights session.

** 1 August 2011 - 30 Day Challenge
On 1 August I set myself a 30 day challenge to run at least 3km everyday for 30 days and log each run here. Link (roll over me to see where I go)

** 13 September 2011 Training Change:

Decided to start running a lot longer and slower than I've done before to try and build up a huge aerobic base in preparation for next running season. I've never done this so it'll be interesting to see how much it helps.

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FERC

Groups

This user is a member of Berkshire Fetchies, FERC, FetchPoint Game, GMP runners, parkrun

Year Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Total
2014 162 18 70 22 0 0 0 0 0 0 0 0 273
2013 106 195 166 196 173 90 206 231 238 176 125 109 2011
2012 161 101 49 105 154 209 143 235 167 156 187 87 1754
2011 43 47 47 52 80 69 84 145 87 134 157 26 971
2010 12 26 47 74 64 53 6 12 43 23 33 22 415
2009 0 0 0 0 0 0 11 8 2 36 33 20 108
2008 0 0 0 0 0 0 0 0 0 0 0 0 0
Date Recent Training Notes Comments
15 Apr 12.72km, 00:29:57
Cycling - General
Morning Ride Add a comment
15 Apr 5.87km, 01:16:44
Cycling - General
Ride to & From Gym Add a comment
15 Apr 0.00km, 00:48:20
Cross-Training - CrossFit
Crossfit WoD 140413

Did another crossfit workout today.

Started off with official crossfit warm up, though in retrospect I shouldn't have done the dips, and then went into...

10 rounds of:

- 1 minute of rowing @ 120 drag
- Rest 15 seconds
- 30 seconds of push-ups
- Rest 15 seconds

Triceps couldn't cope with doing full push-ups beyond the 40th so did cheat push-ups with my knees on the floor and those soon became tough.

Finished with:

96 push-ups,
2626m of rowing
302 cal

Finished off with some stretching of my hammies and peroneal muscles as they're quite tight from cycling.
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14 Apr 10.64km, 00:25:18
Cycling - General
Morning Ride Add a comment
14 Apr 14.39km, 00:31:43
Cycling - General
Evening Ride Add a comment
13 Apr 0.00km, 00:00:00
Cross-Training - Rest
Rest Add a comment
12 Apr 4.96km, 00:19:00
Running - Parkrun
Reading parkrun

It's been a while since I last ran a parkrun and also a long time since I ran with any pace.

Taking last week off from running seems to have done the world of good for my ankle. It felt pretty good this morning. Not 100%, but close.

Surprised myself with how fit I still am too. All that cycling and crossfit workouts must be doing a great job at keeping me fit. Not sure I'm 1/2 marathon fit, but we'll see what the next two weeks bring.

Will also see how my ankle fairs over the course of the day and tomorrow.
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12 Apr 0.28km, 00:04:32
Running - Warm Up
Pre-parkrun warmup

Only a short one as I cycled down.
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12 Apr 7.46km, 01:03:58
Cycling - General
Morning Ride

Cycled to and from parkrun
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11 Apr 15.35km, 00:35:36
Cycling - General
Morning Ride Add a comment
11 Apr 0.00km, 00:53:20
Cross-Training - CrossFit
Crossfit WoD 140410

Borrowed another crossfit workout for today's gym session:

Started with 3 rounds of the crossfit warm up and then 30-20-10 reps for time of:

Body-weight back squats
Body-weight bench presses
Strict pull-ups

Time: 28:28.

There was no way I could use my bodyweight on the barbell for the squats and bench presses so I scaled down to something I knew I could do for the 30 reps without too much rest. I prob did this wrong.

Did the squats at 40k, the first 45 of the bench press at 30k and the last 15 at 20k as my arms started feeling very weak.

Pull ups were scaled down in reps to 25, 15 & 10.

Good tough workout that took much longer than anticipated due to all the rests I needed.
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10 Apr 20.84km, 00:44:46
Cycling - General
Evening Ride Add a comment
09 Apr 15.37km, 00:34:36
Cycling - General
Morning Ride Add a comment
08 Apr 0.00km, 00:00:00
Cross-Training - Rest
Rest

Feeling quite tired and stiff from yesterday's exercises. Went for a walk instead.
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07 Apr 12.28km, 00:29:06
Cycling - General
Morning Ride Add a comment
07 Apr 0.00km, 00:31:28
Cross-Training - CrossFit
Kettlebell Strength Workout

Warmed up and then did:

21 Turkish getups, right arm @ 12kg
50 kettlebell swings @ 20kg
21 Overhead squats, left arm @ 20kg x10 + 12kg x11
50 kettlebell swings @ 20kg
21 Overhead squats, right arm @ 20kg x10 + 12kg x11
21 Turkish getups, left arm @ 12kg

Total time: 22:27 (I accidentally stepped on my watch and stopped it for about 5 mins).

Added on...

10 single-leg deadlifts, left leg @ 20kg
10 single-leg deadlifts, right leg @ 20kg
10 single-leg deadlifts, left leg @ 20kg
10 single-leg deadlifts, right leg @ 20kg

Finished with 5 mins walking.

Great workout and really got my HR going and got me sweating. Had to drop the weight on the overhead squats as my shoulders aren't quite strong enough to safely hold the 20k KB for the full 21 reps yet.
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06 Apr 0.00km, 00:00:00
Cross-Training - Rest
Rest

Ankle tender and swollen today so no run. Will rest it well next week as I think I might be jumping the gun a bit.
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05 Apr 9.44km, 00:48:06
Running - Easy
48mins @ 148-153 BPM

Got a little carried away and ended up tacking on an extra 8 mins more than planned. Oh well :-) Ankle not 100% but getting better each day.
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04 Apr 0.00km, 00:00:00
Cross-Training - Rest
Rest

Ankle a little swollen this morning so skipped the run.
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03 Apr 21.32km, 00:51:30
Cycling - General
Evening Ride Add a comment
03 Apr 7.52km, 00:40:03
Running - Easy
40mins @ 148-153 BPM

Bit of a shockingly slow and poor run this morning thanks to being slightly hung-over. Plodded through 40 mins though, so not all bad.

Ankle tender again today :-(
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