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training run #1364

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Sunday 8 October, 07:32

10C, high cloud, cool, breezy. A 15 mile run at Ladybower. The plan called for a 13 mile long run, so mapped out a route around Derwent and Howden Reservoirs, 14 miles. It ended up being 15! Ideal running weather, wore t-shirt and shorts, and carried the usual light pack.

Set out early to get parked near my start point. Right from the beginning the scenery was impressive, could not resist pausing here and there to snap photos.

I found the route to be easy trail with some tarmac on the way out, a bit of stony path at the far end, and lots of tarmac on the return. The last couple of miles I saw a trail path below near the water’s edge but was stuck much higher up on tarmac. It was all runnable, nothing too steep or long. More pauses to eat flapjack, I enjoyed this run immensely. Will be returning for more laps and to try other routes.

Had a protein bar before running, 1 Chia Charge flapjack on the run, and 500ml water.

Distance: 15.1 miles

Time: 2:15:58

Avg pace: 8:45 min/mile

Calories: 1706

Ascent: 1465ft

Trainers: Brooks Cascadia

Wildlife: 3 squirrels, lots of sheep!

Footnote: After the run another runner chatted as I stretched off, mentioned good marathons in Enschede and Rotterdam…

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training run #1356

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Friday 29 September, 07:45

15C, low cloud, rain, mild.  A 6 mile run from Fox House.  Training plan called for a 6 mile moderate effort run, and instead of RV I decided to keep my trail fitness and do it in the Peak District.  From Fox House I ran along Burbage Edge, then along to Higger Tor and Mother Cap, crossing the road and returning along Burbage Brook.

It was raining as I got out of the car. Had a chewy gel and set off.  The route along Burbage Edge was familiar, very boggy underfoot.  Had a few bites of Chia Charge flapjack along the way, lovely.  

View from Burbage Edge looking across at where Higger Tor should be

The rain eased off heading towards Higger Tor, then I seemed to get slightly lost but was heading in the right direction, just not a brilliant path to follow.  

After Mother Cap and for the last mile the rain returned and was heavy, but it didn’t dampen my enjoyment.  Drank 150ml water.  

Stats are irrelevant today, put in effort on the climbs and throughout but paused for photos and for phone maps / GPS.

Distance:  6.07 miles

Time:  1:20:35

Avg pace:  12:42 min/mile

Calories:  703

Ascent:  803ft

Trainers:  Inov8 x-claw 275

training run #1345

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Thursday 14 September, 18:12

15C, warm, breezy.  A 5.5 mile run along the Thames.  

Rainbow and Tower Bridge

It started to rain as I left the hotel.  Lots of people around Waterloo, slowed me down and had to zig-zag a lot.  Kept it easy, just a leg loosener after work.

Distance:  5.47 miles

Time:  49:07

Avg HR:  145bpm

Avg pace:  8:58 min/mile

Calories:  558

Trainers:  Brooks Cascadia

training run #1334

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11C-15C, sunny, cool > mild.  A 12 mile long run.  Training plan called for a 10 mile long slow run, but did 12 miles on Trans Pennine Trail to Staveley and back instead, to keep my weekly miles target on track. This looks like a lower mileage recovery week on the plan. 

Had a protein bar at home, then drank 350ml water and had a peanut power ball on the run.  The trail was mostly flat, just long gradual inclines and the odd short sharp blip in the profile.

As I approached 6 miles and the turnaround point I saw a heron at the water’s edge.

a heron at Staveley, looking out at the glassy still water

After weeks of hilly trail running in prep for races in Derbyshire, this was good practice for the Indy marathon being flat and with repetetive leg movements.  Finished feeling OK, not too tired, and did a few stretches and strength exercises for half an hour in the back garden.

It was lovely sunny conditions but quite cold on the way out. I’ll be seeing more of the TPT over the coming weeks as I run longer and get as far as the 10 mile turnaround point at Chesterfield.  There were lots of paths leading off and I look forward to trying out some of these trails ‘on my doorstep’.

the Trans Pennine Trail (67) – lovely in the morning sunshine

Pleased with the average pace, I didn’t check my watch at all and just ran easy.  I’d lost track of what my long, flat pace would be because of all the hills I’ve done. 

Distance:  11.96 miles

Time:  1:44:01

Avg pace:  8:40 min/mile

Calories:  1355

Ascent:  517ft

Trainers:  Brooks Cascadia

Wildlife:  1 heron, 1 fox, 1 rabbit

 

Dig Deep 12.12 trail race

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20 August 2017, 10:00

14C to 16C (felt hotter), sunny, breezy, ideal for running.

I’d had a breakfast at 6am and a coffee in the registration area.  Lined up in the starting area to listen to the marshall’s instructions.  A big laugh went around when he said everyone but one female  had managed to successfully put their dibber on their wrists; the odd one out had managed to put it on her ankle, probably thinking there would be timing mats.

I tried to place myself behind the clutch of serious runners on the line, maybe 30-40% way back in total.  The route seemed familiar from my recce many weeks earlier.  I ended up keeping pace with most around me.

I felt good on the first long uphill.  Slipped and slid heading down muddy steps into Limb Valley, laughing.  Told another runner in Lady Canning’s Plantation that I thought I’d set off too fast, expected to blow up later.

in Lady Canning’s Plantation

Along Houndkirk Road was the first bit I walked, on one of the uphills.  (Lots of others had been walking well before that point).  There were only two other walking spots for me, the steepest bit of the climb up Higger Tor and part of the climb back over Burbage.  Pleased to just keep going the rest of the route.  

My local knowledge helped me overtake a bunch of slower runners on a downhill (Burbage), darting to the right and throwing myself down a hill while they tip-toed down a rockier track.

Turned right ankle two times, not badly, and scraped my knee slightly climbing down Higger.  Drank 200ml water I carried and two tiny plastic cups at the water points.  Didn’t need any food.

returning along Houndkirk Road

My tired legs seemed to get stength back later on. Mentally I was trying to keep runners behind me and keep pace with the one in front.  Chased down a runner returning through Limb Valley, then passed two more, all in the last half mile.  The climb back to Whirlow Hall Farm I was pushing on and feeling great, then along a field and up the last 200m to the finish. Brilliant, felt so good, and then I saw the time…!

Right achilles was sore afterwards, and can feel some DOMS in my quads today (Mon) writing this. Otherwise, I was good enough to go jogging with Emma Sunday pm.

Distance:  11.97 miles (TT) (official – 12.12)

Time:  1:53:57 (TT) (official – 1:55:18, don’t understand the difference)

Avg pace:  9:28 min / mile

Calories:  1344

Ascent:  1633ft

Trainers:  Brooks Cascadia

I’d definitely recommend this race to anyone.  Great organisation, good variety of countryside and great fun.

after the finish, still no idea how well I’d done, but pleased and content

Really pleased to see that I’d come 28th overall out of 136, and I was 5th in my age group.  That’s really encouraging, spurs me on to train well and keep enjoying trail running. 
  

training run #1327

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Sunday 13 August, 07:36

9C, cool, sunny, breezy.  An 8.6 mile run from Fox House.  Training plan called for an 8 mile run, easy pace, so I mapped out a 7.5 mile loop taking in the two parts of the Exterminator I was trying to nail down.  On the plan this looks like weekly mileage is pegged to give me a recovery week, hence just 8 miles for the long run.

The route:  Fox House, up Houndkirk Road then turn left where it reaches the Exterminator route towards Burbage Edge. Over the edge and I found and followed the route down, across the path to the stone bridge via the ferns.  Along the Burbage path to the road, then on to The Surprise.  Over the wall and follow the route to CP8 Padley Gorge.  Tricky route to find the right crossing, over Burbage Brook and up the other side.  

There’s a right turn just there, down to the bridge…

Onto the Longshaw Estate and I used photos to find my way across – eventually!! Wandered through a wood in error and backtracked to make sure I found the best route. 

THAT’S the route up into Longshaw…head for the middle tree
Then I went along Stony Ridge Road, top side of Blacka Moor to Piper’s Gate, and up over Houndkirk Moor to the road, returning to Fox House.  Saw a young deer, solo, in the next field.

A young deer

Kept the pace easy, walked a lot, stopped and took lots of photos. I wasn’t clock watching or chasing a time.

Had 500ml water and 1 powerball. Slight heel niggle towards the end, and could feel slight soreness in right foot too.  Think I now have the whole Exterminator route logged in my mind (and some photos). Objective accomplished.

A large fungi, my foot in pic for scale

Distance:  8.55 miles

Time:  2:18:06

Avg pace:  13:36 min/mile

Calories:  982

Elevation gain:  1186ft

Trainers:  Brooks Cascadia

Wildlife:  1 deer, and sheep/cows obviously

training run #1326

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Friday 11 August, 07:05

12C, cool, bright.  A 3 mile run in London.  Picked a loop out from hotel, along the riverside, over Millennium Bridge, along to Tower Bridge and back to hotel.  Just a short easy paced loosener after doing a few extra miles the previous evening.  Stopped a few times and got phone out for photos, which turned out pretty good.

Tower Bridge in the early morning
A couple in full wedding gear on Millennium Bridge

Legs felt fine, enjoyed this stop-start run with a few sights.

Distance: 3.17 miles

Time:  30:54

Avg pace:  9:24 min/mile

Calories:  364

Trainers:  Brooks Glycerin