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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 

training run #1325

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Thursday 10 August, 18:00

20C, warm and sunny, bit breezy.  An 8 mile evening run after work in London.  Decided to visit the Queen Elizabeth Olympic Park, where the national athletics championships is going on.  Google maps indicated it was about 3 to 3.5 miles away. Typically, I managed to find an extra mile, bang on 8 miles from hotel to park and back.  

The training plan called for a moderate 6 miles, and legs felt plenty of bounce, good form, especially on the outward leg.  It was very flat, hardly any inclines even.  Lovely run in the sun.

Distance:  8 miles

Time:  1:10:07

Avg pace:  8:45 min/mile

Calories:  939

Trainers:  Brooks Glycerin

training run #1313

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Sunday 23 July, 06:16

11C, bright and cool with full sun later on. A 16 mile run on the Exterminator route again. To try out a few alternative paths. Marathon schedule called for an easy 10 mile long run, but want to maintain where I'm at now. Judged clothing right with just t-shirt and shorts.

I could not find the alternative trail to checkpoint 1 on the way up, found and tried it on the way down/to checkpoint 2 but it was slow going through heather etc.

Followed the same route as before across Houndkirk Moor, and over Burbage Edge, but slipped and fell just before the bridge. Knocked right knee on a rock. Drew blood and plenty of expletives, but no real damage.

Had difficulty finding my way up onto Stanage Edge, tried 2-3 places and struggled. Seemed to find it easy previously. Going down from Stanage I headed through the ferns but they were shoulder high and I could not find a consistent path, plenty of hidden rocks and I paddled in a small stream. Need to find/pick a clearer path or head to the right. Lost a lot of time here.

After Grindleford I climbed alongside the stream and again got lost in the heather and ferns at the top. Headed left and found the trail, and also a few other runners taking part in a race. Need to trace that back to Haywood for next time.

Had a gel at home, one at 6 miles, then got fuzzy head and hungry about 10-11 miles. Dipped in my backpack for some Trek Cocoa Peanut Peak Protein Energy Chunks; they were great. Had another gel at 13 miles and drank 500ml water.

Today seemed slow, I would push harder in the race. Finished nearly 2 minutes quicker than first recce/trial run. Didn't seem as tired at the end, in spite of the very heavy going following lots of rain.

Wore calf compression socks, to see if they helped with all the climbing. They seemed to, and had the added benefit of giving protection from some foliage/nettles/brambles. The Inov-8 shoes performed well on the very soggy ground. Not so good on rocks though.

Distance: 16.49 miles
Time: 3:55:58
Avg pace: 13:24 min/mile
Calories: 1950
Elevation gain: 3379ft
Trainers: Inov-8 X-claw 275
Wildlife: lots! Plenty of sheep and cows en route; chickens and geese; a squirrel and a large pig!

training run #1302

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Wednesday 5 July, 07:03.

13C, mild, overcast.  An 8 mile run, checking out the latter part of the Exterminator race route from CP7 to CP9.

Ran from Fox House to CP7, then an easy run downhill to CP8 at Grindleford.  From there it’s a steep climb up a wooded hillside.  Near the top, where the stream wanders right I went round and round checking the best way onto the moor.  Found it, then got lost striding across the heather and foliage and wondering where the path went.  Should have veered left towards a house/farm, but will know that for next time.  

view from White Edge, showing the bit of moor where I lost the path

The run over Flask was straightforward, done it before on my 12 mile runs.  Easily found CP9 (Totley Trig) and checked out the best approach.  Then headed off on a familiar route to my car at Fox House.  Had 2 gels and 500ml water.  Overall, not a testing run, though I’ve done three runs in three days and all with some climbing.  Think I just about know the route to take for the race in September, next step is to run it all – maybe at the weekend.
Distance:  7.74 miles

Time:  1:46:56 (LOTS of wandering around slowly and figuring where to go)

Avg pace:  12:25 min/mile

Calories:  926

Elevation gain:  1031ft

Trainers:  Brooks Cascadia

training run #1299

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Saturday 1 July, 07:02.  

11C, bright sunshine to begin with.  Around 15C later with low cloud and drizzle at the very end.  An early start for this 11.6 mile recce of parts of the Exterminator race route.  Figured out a route starting at Fox House and quickly joining the race route on Houndskirk, then through checkpoints 3 to 8, returning along Longsaw Estate to the car.

cracking view of Carl Wark

I’d not ventured onto Stanage Edge in my short trail running career. Spectacular is the word, loved it.

Stanage Edge, stretching out into the distance, stunning

I ran along to where CP4 will be, then turned and returned to a safe-ish path down. Not sure I followed the optimum, or expected, route, as arriving at Hathersage I was on the wrong side of the church (CP5) for the checkpoint.  That meant I also took a different route – by road – towards CP6.  Need to revisit this part of the race route and try alternatives.

As expected, lots of climbing and descending, and lots of wandering back and forth to find my route.  I depended on the route I’d downloaded to my TomTom watch, which is just as well as my phone wasn’t getting a signal first time I tried to check the route. The TomTom worked OK.

navigating on Tom Tom Runner 3

Tired towards the end, of course. But enjoyed it and it was great to learn new paths and bits of the area I’d not previously explored.  Had 2 gels and 500ml water (could have drunk more).

Right heel stiffened on the drive home, then eased off OK.  Noticed right foot niggle particularly later in the race.

On another run I need to check routes from the start to CP1 and CP2, and also the section CP8 to CP9 and through to the finish.  Shoud be a bit familiar from the other Totley races I’ve done.  Overall there are 9 CPs to navigate round, 16 miles for the race in September.

Distance:  11.65 miles

Time:  2:45:08 (TomTom reported I was ‘stood still’ for 15:32 of this time, I think its exaggerating my navigating!)

Avg pace:  12:50 min/mile

Calories:  1400

Elevation Gain:  2143ft (will be another 2000ft for the parts I didn’t do today!)

Trainers:  Brooks Cascadia

training run #1298

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Friday 30 June, 07:45

14C, cool, overcast.  A 5 mile run around Houndkirk Moor.  Decided to check out part of the route for the Exterminator race in September.  Arriving at Fox House the cloud was low, but it gradually lifted while I ran.

view across Houndkirk Moor

Went along Houndkirk Road then found a right turn across Houndkirk Moor.  Very soggy underfoot, wet feet again.  This route wasn’t on a couple of the maps I looked at.  Came out near Blacka Plantation, which is near checkpoint 2, Steping Stones.

Went back over the moor, bearing left which took me to an outcrop rather than the quickest route.  Then across the road and down over Burbage Edge.  Saw some resting cows (pic) as the path wound its way around towards Fox House.

The cows watched as I ran (slowly) past

Distance:  5.01 miles

Time:  1:08:10

Avg pace:  12:50 min/mile

Calories:  599

Elevation gain:  797ft

Trainers:  Brooks Cascadia