Cransley half
Well I didn't change my plans, I did the Cransley Half although it was tougher than I was expecting.
Since my last post on Wednesday, I did the normal WRR training session on Thursday with Group 3, a hills session in Back Lane and the New Road from Brackmills. I found the session hard work but doable, most of the time towards the back of the group but not being dropped. We did 3 and half hill reps on Back Lane before heading to the New Road where we did 2 hill reps and then a double back to front. My legs were weary at the start and by the end they knew that had worked hard. Friday was a swim session at Cripps, 4 of us in the lane tonight, it was back to full strength for lane 2. I forgot to put my watch on so swam to effort rather than time, although a good chat sometimes between sets as we regrouped - if the session details are printed by Robin at the small font then I am going to have to take my glasses to pool side! We did 20mm warm up, 4x50 with paddles and pull buoy (I do not like the paddles here) and pull buoy, then 4x50m with pull buoy, 2x200m and 4x100m endurance, followed by 4x50 and 4x25 sprint with 100m cool down. 1800m in about 55 minutes.
I did a normal Saturday bike ride, no allowance for the half marathon the next day as it was going to be a fast training run. It was a hybrid route so felt different as we headed out to Grendon, Yardley Hastings, Olney, Hanslope, Ashton, Hartwell and fast down the Salcey Road. My ride was slightly longer as I had forgot my keys so went home and then to Esporta as Cath was there having her hair done. Out for 46.02 miles, 3hrs 4'54" at an average of 15.3mph. It was a steady ride with majority of the effort in Z2, with an average HR of 119 and cadence of 83rpm.
My legs felt weary on Saturday night and more son on Sunday morning as I headed for the race. I arrived in plenty of time to enter on the morning, so I had time to sit in the car and read the paper before getting ready. A few other Woottenites competing but not many for a local race. Mike Aldridge and Kirsty Gallagher in evidence so good chance for a WRR win. As I was getting sorted I saw Zoe who suggested we run together although she had already run the 10k route to warm up and get the distance. I was looking to run and 8min mile pace, a fast training run with plenty of hills on route. Mind you as I started I was finding it hard to get comfortable at that pace so slowed down a bit and after a couple of miles and on the first hil heading out onto the main course Zoe pulled away. I settled into a steady pace that was comfortable, I could see some other WRR vests in front and slowly worked my way through the field and caught up with Mike Dowdy but none of the other vests. The Brigstock Road is a tough road with a couple of challenging hills where both out and back I jogged rather than run and my average pace dropped to 8.20 per mile. It was on this road I saw Mike Aldridge with a clear lead in the men's race looking comfortable and Kirsty in a clear lead on the men's race and again looking comfortable. I was able on the route back from Brigstock pick up my pace even on the hills and the average pace got better. With 3 miles to go I was on target to be about 1.48 and feeling I could do better, I was overtaking people on the run into Cranford feeling good but tired. I managed 1hr 46'23" (Garmin time) with 8'07" per mile so not to far off my target. I was pleased at the end as I felt better than I thought I would and certainly looking forward to the Peterborough half in a few weeks where I will be looking for a faster time on the flat course, 'til then the next 2 Sundays' will be 20 mile runs. New York is still 7 weeks away but plenty to do before then.
Since my last post on Wednesday, I did the normal WRR training session on Thursday with Group 3, a hills session in Back Lane and the New Road from Brackmills. I found the session hard work but doable, most of the time towards the back of the group but not being dropped. We did 3 and half hill reps on Back Lane before heading to the New Road where we did 2 hill reps and then a double back to front. My legs were weary at the start and by the end they knew that had worked hard. Friday was a swim session at Cripps, 4 of us in the lane tonight, it was back to full strength for lane 2. I forgot to put my watch on so swam to effort rather than time, although a good chat sometimes between sets as we regrouped - if the session details are printed by Robin at the small font then I am going to have to take my glasses to pool side! We did 20mm warm up, 4x50 with paddles and pull buoy (I do not like the paddles here) and pull buoy, then 4x50m with pull buoy, 2x200m and 4x100m endurance, followed by 4x50 and 4x25 sprint with 100m cool down. 1800m in about 55 minutes.
I did a normal Saturday bike ride, no allowance for the half marathon the next day as it was going to be a fast training run. It was a hybrid route so felt different as we headed out to Grendon, Yardley Hastings, Olney, Hanslope, Ashton, Hartwell and fast down the Salcey Road. My ride was slightly longer as I had forgot my keys so went home and then to Esporta as Cath was there having her hair done. Out for 46.02 miles, 3hrs 4'54" at an average of 15.3mph. It was a steady ride with majority of the effort in Z2, with an average HR of 119 and cadence of 83rpm.
My legs felt weary on Saturday night and more son on Sunday morning as I headed for the race. I arrived in plenty of time to enter on the morning, so I had time to sit in the car and read the paper before getting ready. A few other Woottenites competing but not many for a local race. Mike Aldridge and Kirsty Gallagher in evidence so good chance for a WRR win. As I was getting sorted I saw Zoe who suggested we run together although she had already run the 10k route to warm up and get the distance. I was looking to run and 8min mile pace, a fast training run with plenty of hills on route. Mind you as I started I was finding it hard to get comfortable at that pace so slowed down a bit and after a couple of miles and on the first hil heading out onto the main course Zoe pulled away. I settled into a steady pace that was comfortable, I could see some other WRR vests in front and slowly worked my way through the field and caught up with Mike Dowdy but none of the other vests. The Brigstock Road is a tough road with a couple of challenging hills where both out and back I jogged rather than run and my average pace dropped to 8.20 per mile. It was on this road I saw Mike Aldridge with a clear lead in the men's race looking comfortable and Kirsty in a clear lead on the men's race and again looking comfortable. I was able on the route back from Brigstock pick up my pace even on the hills and the average pace got better. With 3 miles to go I was on target to be about 1.48 and feeling I could do better, I was overtaking people on the run into Cranford feeling good but tired. I managed 1hr 46'23" (Garmin time) with 8'07" per mile so not to far off my target. I was pleased at the end as I felt better than I thought I would and certainly looking forward to the Peterborough half in a few weeks where I will be looking for a faster time on the flat course, 'til then the next 2 Sundays' will be 20 mile runs. New York is still 7 weeks away but plenty to do before then.
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