News - Endurance
This Section posts news relative to the Endurance section such as information regarding up and coming training weekends, reports road races and what the section does socially.
The next handicap will be on August 23rd, to compare times across the summer. That's a few days before the next training weekend in the Lakes. Also we might possibly re-introduce a Christmas Handicap we shall see.
Hopefully everyone enjoyed themselves at the first Handicap Run on tuesday 17th May and a big thanks to all the helpers who gave up a nights training to record times and act as guide runners: Chris Donnelly, Jackie Cordingley, Frank Cordingley, Steve Parry, Ashley Lindsey, David Connelly, Tim Rainey and Jerry Smith.
For those who have never seen the results sheet before; column B gives your handicap i.e. how many minutes delay you were set off with, column C your recorded finishing position, column D gives your recorded finishing time, column E your actual running time (finishing time minus handicap time) and column F your finishing position according to actual running time.
As the course was altered due to the building works on the path i have not included previous best times.
Fastest Man: Dave Marsh
Fastest Lady: Sarah Douglas
Posted 23/05/2016 14:56
Sutton Park, Birmingham has been the scene over the years of many great performances in distance running and on Saturday was the venue for the 28th National Masters Road Relays, one of the highlights of the year for athletes over 35 and a highly competitive event. Each leg comprised 3 miles of a scenic but hilly course.
This year Sale Harriers were very well represented with 7 teams covering an age range of 35 to 65+. The performance of the day came from the W65 team of Celia Birchby, Janet Pickering and Margaret Trickey, who won silver medals with Celia running the 2nd fastest time of the race, a great achievement!
Celia, Margaret and Janet.
Fine performances also came from the M65 team of Michael Curley, Fechin McCormick and Michael Dunne in 9th place with Michael Curley running the 5th fastest time.
The W35 team of Helen Armitage, Kathy Wellam, Anne Chinoy and Tracey Taylor finished an impressive 11th in a high quality race, and special thanks go to Tracey for stepping in at the last minute after Hayley Ashby had to withdraw through illness. Good running also came from W45s Lynda Rowlinson, Jackie Cordingley and Helen Reagan in 13th position and M45s Ian Wetherall (making a welcome return from injury), Gary Rowlinson, Alistair Kell and Glenn Savage in 15th place. Solid performances from M35s Peter O’Neill, Carl Barber, Paul Barrett, Mark Fox, Olivier Gaillemin and Elton Davies and M55s Frank Cordingley, Bruce Green and Jerry Smith completed a successful day.
The sun shone, everyone present enjoyed a very well-organised event and we look forward to competing again next year!
Helen, Tracey, Anne and Kathy W35 team.
Posted 17/05/2016 07:36
The 36th running of the London marathon saw 15 Sale Harriers toe the line to follow the famous route from Blackheath to the Mall. For several of the runners this would be their “A” race of the year, after using the winter cross-country season to build their base and strength before facing into the 20+ mile and long tempo runs of marathon-specific spring training.
Leading up to marathon Sunday, the prospect of wintry conditions and even forecasted snowfall added to the traditional pre-race anxieties and taper-induced paranoia. Thankfully the running gods were in benevolent form as race day dawned cool and bright with little or no wind, so blaming the weather for a poor performance was no longer an option! The early miles tend to be quick with some downhill stretches and for those starting in a fast wave, it’s easy to get towed along and settle into a fast cruise. Caution is required though, as any impetuousness here can result in cruel punishment in the latter stages. Crowd support was of course fantastic and helped the miles tick by as runners made their way past the famous first half landmarks of Cutty Sark and Tower Bridge, buoyed on by the endless cheers and party atmosphere.
Between halfway and 20 miles, acknowledged as the no-man’s land of marathoning, mental toughness is called for as runners navigate the twists and turns of the Isle of Dogs and on to the Docklands and Canary Wharf. Time to dig in now as you turn west for the last time and strike out on the long 10k home. The likes of Kipchoge & co will turn on the afterburners at this point, hoping to drop any rivals and make their bid for glory, but for us mere mortals it’s usually a case of trying to hold it steady and just keep those creaky legs turning over.
Drop down onto the banks of the Thames for the last few miles, the crowds getting larger and more vocal, and you sense the end is not far off. Catch a glimpse of St Paul’s on your right and maybe offer up a desperate prayer, because you’re suffering now…or at least you should be! With less than a mile to go, Big Ben looms and we turn sharp right onto Birdcage Walk before the final turn onto the famous red tarmac of the Mall. Give a quick wave to Lizzie as you pass the big house, then fix your hair and try to keep good form for the last 200m to cross the finish line. After collecting medals and goodie bags, several runners, families and supporters convened in a nearby hostelry to swap stories and quaff some well-earned pints…well done to all!
A special mention must go to the non-running members who turned out to offer some much-needed support along the way. In particular Richie Edwards, who managed to appear at several points on the course with shouts of encouragement…rumours of him breaking his own half marathon PB remain unconfirmed at the time of writing.
Matt Bond 2:15:32 – A stunning performance to set a new club record, well done Matt!
Sonia Samuels 2:32:00 – After running the Olympic qualifying time last year at Berlin, she ran a canny tactical race to finish 2nd British female and book her ticket to Rio. Best of luck Sonia, we’ll all be cheering you on in August!
Andy Carlin 2:41:11 – Continues his fine early season form with a great time and new PB. Fastest performance of the Crossford crew.
Callum Rowlinson 2:47:06
Ben McIntyre 2:52:31 – Very happy to bag a big PB, by almost 7mins over Boston last year. Pre-race target of 2:55, ended up starting out at slightly faster pace but was pleased to hold it steady and finish with close to an even split.
Gary Rowlinson 2:53:35 Vet 50 runner and not far behind his son.
Lee Kaufman 2:55:43 – A great run from Lee, ran a classy negative split on his way to a new PB.
Nick Webb 3:04:27 – Very pleased with this, a big PB and improved by 5mins over last year’s VLM. Enjoyed a comfortable first half, although was disappointed to be dropped by a dinosaur in the second half. A near-flawless performance, alas Nick blotted his copybook by getting caught drinking a half-pint in the pub afterwards.
Kevin Foster 3:09:21
Mike Ashby 3:09:49
Rachael Rozhdestvenskaya 3:29:03
Tim Rainey 3:29:12 – A very steady run from the veteran marathoner. Impressive considering he ran Manchester just 2 weeks beforehand.
David Connelly 3:43:36 – His debut marathon.
Marinda Breddy 4:15:59 – her second marathon and a huge PB of over an hour. Despite the crowds holding her up somewhat, she loved it so much she is already making plans for London 2017!
Ranjit Bennett 4:34:26
Posted 10/05/2016 10:19
The first weekend in April 2016. Many Sale Harriers were engaged in what we enjoy; in Paris, Sunderland, Reading and even Wilmslow. My choice was the latter. The Wilmslow Half Marathon has been a popular fixture in our calendars for many years, and this year was my 17th outing. I always think when I enter these things that by the time the race comes along I will be fit, healthy with fantastic training behind me. Often however the best laid plans see me with very few long runs and a weekly mileage of nearer 15 than 50. But that won’t stop me. On the starting line the usual conversations were taking place. Some modestly understating their ambitions, others slightly delusional and me with high hopes of a 1:40 finish. The weather was great, the organisation was superb, they even seemed to have sorted out the parking problems of previous years.
The start here is easy to get wrong. Lots of runners completely ignore the signs that say 1:20, 1:40 etc. I started near the 1:20 mark and was held up by many slower runners who really should be further back. Also the temptation at the start is to go out fast. In The World Half Marathon Champs in Cardif last week Geofrey Kipsang averaged about 4.5 minutes per mile. A bit too fast for me, although my first mile was faster than intended at under 7minutes.
One thing that people are often wrong about is the hills around Wilmslow, now I’m no fell runner and call me picky if you like, but the roads between Wilmslow and Mobberley are not flat. The first half of the race is undulating but gradually decending, followed by the inevitable climb back again when your legs really don’t need a climb. The water stations were regular and well attended with many young helpers reading the names off the number on your vest to shout encouragement. On the biggest hill a speaker was blasting out The Proclaimers ‘500 miles’ which helped a little, but after that each mile seemed to get longer and longer.
Now that I have reached an age where a lifetime pb is very unlikely, unless I can find a distance I have never done before. 2 miles maybe? I now go for my personal best in my age category, at the moment V55, and as I have not done a half marathon whilst being in this age group I was rewarded by a pb with 1:38:38. Pleased with that.
Over 45 Sale Harriers completed the Wilmslow with many really pleased with their results.
Gareth Raven was 3rd Vet 40 with 1:11:08. A previous winner of the race in 2008 and has also come 2nd and 3rd.
Tim Kennedy was pleased with his 1:14:26 and inclusion in the mens team prize. A good couple of minutes off his pb too.
Steve McCarron was 7th vet 40 with 1:15:56. Another pb.
Chris Donnelly 38th with 1:16:40. Pb and best since 2012.
Peter O’Neill a new pb for the 4th year in a row. 1:20:28
Lee Kaufman 13th vet 45 with 1:21:43. At least 6 Wilmslows to his name.
James Walsh 1:22:00 pb by 39 seconds.
Kevin Foster 1:22:19. Pb by over 2 mins.
Mike Ashby Still recovering from the arrival of a small human into the family. 1:23:18 best time since 2012. (And just in front of wife Hayley, see ladies results below)
Steve Henderson 1:23:46 Debut half after years of parkruns.
Paul Barrett 1:24:10 Best time for many years.
Craig Bradbury 36th vet 40 with 1:26:04. Another debut outing from a seasoned parkrunner.
Mike Wharton 40th vet 40 1:27:11
Ainslee Shafto 1:28:43
Alistair Kell 42nd vet45 1:30:03 running for Christies. A great cause.
Gareth Miller 1:30:29 Great debut run
Gareth Webb 1:30:49 Great improvement on 1:45 in 2012. Pb by 3 mins.
Dave Connelly 1:30:55
John Morris 1:30:15 PB by over 3 minutes.
Peter Shipley 1:32:18 (pb of 1:27)
Damien Jones 1:32:41
Gareth Harris 1:33:20 PB by 1 second. That’s close.
Mark Fox 1:36:15 (pb 1:24) Pacing wife Jenny me thinks.
Frank Cordingley 1:38:38 16th vet 55. Best result for 4 years.
Mike Curley vet 65 1:39:12. 1st Half for 12 years
Mike Wymer vet 40 1:39:58 only 2 mins off a pb
Rob Heggs vet 40 1:41:16
Matt Bell vet 40 1:48:31 pb Last HM 2:02:45 in 2014.
Noel Irwin vet 50 1:49:55 Previously from Sheffield although his accent might tell a different story.
Phil Dunn 1:50:43
Geof Beattie 17th vet 60 1:52:59 Our famous psychologist who never goes out too fast.
Jerry Smith 19th vet 60 1:55:24 Looking forward to doing the full marathon later this year
Shaun McGee vet 50 2:02:16 Another regular parkrunner upping the distance.
Katie White with 1:19:51 was our first lady home even though she is unfortunately moving back to Glasgow. 1st vet 35 and 6th overall. We will miss you Katie.
Hayley Ashby next with 1:24:22 taking 3rd vet 35 and 10th overall. A pb too.
Zoe Gmerek 4th vet 40 with 1:28:57 pb too.
Jenny Fox 9th vet 35 1:36:28.
Amy Ashton 1:39:26 Debut result.
Helen Reagan 8th vet 45 with 1:40:49
Jan van Bejnum vet 35 1:41:04 debut half marathon
Wendy Terry vet 40 1:42:40
Eve Gibson 1:44:11 from Bramhall parkrun to this debut
Deirdre McCarthy vet 35 1:46:10
Philippa Heys vet 35 1:48:30
Sinead Ferguson vet 40 1:51:56 debut
Belinda Hammond vet 35 1:57:55
Overall we were very lucky this year as the weather was kind. Previous years have given us heavy rain, gails or rain. One note I would like to repeat is that headphones will not be tolerated in the future. There is good reason for this rule. Runners must be able to hear instructions from officials or emergency services. The organisers were instructing runners that they would be disqualified if they were wearing music devices of any kind. Please bear this in mind for other races too.
In other news The Northern Road Relays were held in Sunderland this weekend with the Sale Harriers mens team achieving 5th place. See results here.
The ladies unfortunately did not send a team this time. The results show that many of the teams were from the north east.
Well done to Anne Chinoy who completed the Reading Half Marathon in a time of 1:30:31.
Another well done to Helen Carter who has worked really hard leading up to The Paris Marathon. She will be very pleased with her time of 3:46:50 in really hot conditions.
Posted 04/04/2016 21:49
With the annual Easter trip to Newlands cancelled a group of Sale Harriers decided to venture over to the Isle of Man for the Easter running festival. Despite late cancellation of the ferry resulting in some last minute flight booking Sale had a complete men's team (Nigel Martin, Dave Marsh, Rob Flannery and Chris Donnelly) and a partial women's team (Helen Armitage, Luisa Candioli and Janneke Van Beijnum). However, due to injuries neither team survived the weekend. Dave Rich and James Walsh were also there but running for their university clubs.
Posted 30/03/2016 14:17
Sale Harriers sometimes visit the fells, but there are fell races and there are ‘fell’ races and the Don Morrison Memorial Edale Skyline race is definitely one of the latter. Even with perfect weather (a treat for this edition that has been famously absent in previous runnings) this is a beast! Officially 21.5 miles (heavily dependent on your navigating ability) and containing 4500ft of climb the route takes in the ridges around Edale including the famous peaks of Loose Hill, Mam Tor and Grindslow Knoll to name just a few. There were real fell legends here too, with Nicky Spinks (holder of the women’s Bob Graham round record) lining up at the start. And so, this is where a couple of Sale Harriers found themselves on Sunday 13th March staring into a blue sky at the peaks above, and then the race began!
In the words of Chris Donnelly "a beautiful day, nice scenery (on the odd occasion I looked up) and a testing race on challenging terrain. Underestimated massively how tricky the conditions would make the last section from Brown Knoll to Grindslow. Hard going though no thigh deep mud incidents this time."
While Chris was apparently avoiding all thigh deep mud, Andy Carlin was finding it everywhere and wearing large smears of it on his face. At one point, after tripping over a rock, he ended up buried in a snow drift. The melting snow on the peaks made the some of the paths into rivers and the rivers in to white water making for some big jumps around the ridges.
So finally it ended, with Chris Donnelly finishing in an amazing 14th place in 3:18:15 and Andy Carlin coming 34th in a hard earned 3:40:31. Both have now qualified for the event for the next 5 years so that might be enough time to recover. And in the final words of Chris Donnelly ‘it beats a flat 10k road race anyway!’
Posted 14/03/2016 19:54
Fechin Mc Cormick
What an incredible Trafford 10k. It’s certainly has the ‘Wow’ factor. The quality might even have surpassed the organiser’s Altrincham AC‘s expectations. If you weren’t a participant or spectator and haven’t already checked the results, let me tell you it was a wholly exceptional race for quality with a stellar star-studded field who converged from England’s four corners like Cardiff, Cheltenham, Aldershot, Kent, Southampton, Exmouth, Morpeth to name just a few among the 1000 starters. Aided by a perfect sunny spring morning, virtually everyone in the first 100 recorded PB’s. Winner TOM LANCASHIRE (Bolton) broke 29 minutes for the first time in the race’s history with a PB of 28:56 and he was followed across the line by an astonishing 28 who dipped under 30 minutes. This is against 7 who dipped under 30 minutes last year and 7 the previous year
Of course, Sale Harriers were also out in force and many also went home absolutely delighted or had good reason to excuse a below par performance. A record 43 finished this year. There’s been a progressive growth in recent years from 35 club finishers last year and 24 in 2014. Year on year it’s increasingly on the calendar for club members emerging from the bleak winter cold and darkness and for those bench-marking their Spring marathon training.
Almost half Sale Harriers recorded a PB, some by significant amounts and several surprised even themselves with their PB’s Following his fantastic winter on the country JAMIE RODEN (29:54) confirmed his arrival into the elite class by cracking the 30 minute barrier. M50 GARY ROWLINSON now climbs to the top of the 2016 UK age-group ranking with his PB 34.04; M65 MIKE CURLEY’s fantastic 40.43 puts him second nationally and L55 JACKIE CORDINGLEY’s 44.09 places her eleventh nationally. Sale Harriers women also won the team race with their first trio home of KATIE WHITE, SARAH DOUGLAS and ANNE CHINOY. These were just some of the ‘wows’ in a ‘wow’ race. Read on.........
Those who pushed new limits to record lifetime best performances were: -
TIM KENNEDY (33.13) He was over 75 seconds faster than last year
STEVE Mc CARRON (33.36). He was about 2 ½ minutes faster than last year
ALEX BRADFORD (33.46) Almost 2 ½ minutes faster than last year’s Salford 10k
PETER O’NEILL (35.46) He was about 30 seconds faster than last year
BRAD THORNTON (36.50): 40 seconds faster than the 2014 Trafford 10k
ALISTAIR KELL (38.14). He was 45 seconds faster than last year
SARAH DOUGLAS (38.19) Over 30 second improvement on last year GMR 10k
AIDAN RAFTERY (38.28) He was 6 seconds faster than last year
CRAIG BRADBURY (38.25) Almost 45 seconds faster than Leeds Abbey Dash 10k
STEVE PARRY (38.56) He was over three minutes\faster than last year
ANNE CHINOY (39.43): She was 2 ½ minutes faster than last year
ZOE GMEREK (40.18) Six seconds faster than last year’s Gt. Yorkshire run
DAVID CONNOLLY (40.35). An unexpected surprise PB
GARETH WEBB (40.32) He was 1 ½ minutes faster than last year
SINEAD FERGUSON (48.30) Almost a 5 minute improvement on September’s Natterjack 10k
MARINDA BREDDY (48.33) Almost 10 minute improvement on 2014’s Wirral 10k
KATE GAVIN (53.34) A 1 ¾ minute improvement on 2014’s GMR.
Posted 14/03/2016 16:18
No sooner had the cross-country season finished than members of the endurance section were back out on the roads for the Oulton Park half marathon. The distance consisted of 6 laps of the race track with each lap containing some sharp ‘bumps’! This was a successful event for Sale, with a number of people using the race as part of their marathon training and gaining success for the effort that they have been putting in. The Sale Men took the 1st Team Prize with Andrew Carlin coming 1st in the individual race, Steve Townley coming in 3rd and Chris Green finishing 16th (4th V40). See below for how all our athletes got on.
ANDREW CARLIN finished 1st in a new course record of 1:14:19 eclipsing his previous PB set at Wilmslow last year.
STEVEN TOWNLEY finished 3rd in 1:18:13 after a strong final couple of laps. He finished just outside his PB of 1:17:57.
CHRIS GREEN finished 16th (4th V40) in 1:23:57, narrowly missing his PB of 1:23:32.
TRACEY TAYLOR finished 19th in 1:40:36 setting a fantastic new PB.
SAMANTHA WHEELER finished 50th in a brilliant 1:53:54.
TIM RAINEY finished in 1:53:54. One of Sales endurance kings, Tim had run in the National XC Championships the previous day and was acting as a pacer for Sam.
ALICE SMEDLEY finished 54th in a great 1:54:59.
Posted 29/02/2016 12:56
Anti-coping - 15th January 2016
Fear not, I will end this blog on a positive note. I’m just keen to share my recent witnessing of anti-doping’s mechanics, something I didn’t expect to be so hapless and arduous.
‘Tell us where you are or we'll ban you for two years.’
Cue panic (especially considering the camp Wi-Fi is in siesta mode and I’m about to nip to town for a brew).
It’s not right for me to identify any individual or nation in this. Besides, this happens everywhere and could happen to anyone.
Perhaps I was on a Sunday Times binge last year, but what a vacant way of inspiring compliance… Fill out a form, make sure you enter an address that the system recognises, and do it all within an aggressively short timespan (but not whilst they’re carrying out system maintenance).
Then consider this: (again naming no names) a banned athlete spends a short spell at the camp but is removed within a couple of days. I can’t note their feats but they’re glittering on the world stage. How and why are they here in the first place? Surely they lost that privilege?
Of course the forms were completed and life continued as normal, but it seemed the clean are being treated with the same contempt and aggression as the dirty. It felt wrong. Who knows if I’ll ‘make it’, but if I do I hope by then it’s less of a burden than this!
Which begs the question: where is the trust? That one’s easy to answer. Within the thousands of honest athletes who enter a world of pain several times a week to improve.
So here’s a more incisive question: where is the control? Answer: there isn’t any. It’s a wild west out there and there’s a long way to go.
Offering a solution to doping was never the point of this blog, though I can say for sure that online bureaucracy won’t fix anything. Nonetheless I hope you find this snippet as interesting and shambolic as I did.
The inspiration and commitment stands firm having seen the application and detail that running peers invest at home and out here. Honest improvement is the thrill behind all of this, which leads me neatly onto my final week of training.
Saturday’s tempo and hill workout went well, the repercussions of Sunday’s mammoth were greatly reduced, and then I managed the four quickest mile reps I’ve ever ran on Monday evening. Wednesday’s long tempo gave me a chance to leave on a high note.
Sadly as we know, training never goes perfectly all the time. On paper, five miles in under 30 minutes is half-decent at altitude, but it was a battle from minute one, a breathless slog carried out with no rhythm.
Clearly cumulative fatigue lasts longer out here, so perhaps my Saturday-Monday-Wednesday regime is ambitious. Perhaps I’m mentally weary from being here for over a month. Perhaps it was one of those days when my body just didn’t have the spark. Whatever it is, I’ve learnt something, but dwelling on it is pointless and we have something to work on back at sea level. Every cloud…
Let’s be honest, Coach Roden sent me here with a watertight training plan and we’ve only tweaked it once. I’ve had no niggles, no injuries, no illness, and skipped one session due to fatigue. Not everyone gets such a smooth ride during normal training, let alone this high up, so I count myself lucky.
Easy first week. Stay hydrated. Don’t let the sun dominate. Eat well. Stick to the plan. Work hard when it counts. Recover properly. I’ve barely made a mistake and as a result I’ve made the most from this priceless experience.
2015 was chaotic, a year spent haring to London and back every week with work. Training consistently was an uphill battle (no pun intended). My career is important to me but as the year went on and decisions needed making, I suddenly realised running had hit top spot on my list of priorities.
Therefore this trip came at a perfect time, affording me five weeks of headspace in a motivational environment, allowing me to benefit from strong training amongst a group of tremendous new friends and quality athletes. The training block has been as close to perfect as I could have hoped, and now I look forward to starting a Manchester-based job next week, which will help me retain more energy ahead of the big cross-country races and the next track season.
So as I round off, why did I come here? To enhance my endurance and become a stronger runner. Have I done it? Absolutely - all sessions barring the long tempo have improved and I feel stronger because of it. How much have I improved? Who knows, but I’m excited to find out.
If running reinvented me, then Kenya’s done it again. ‘Trip of a lifetime’ is probably accurate, though I do intend to return one day, or try an alternative altitude venue. Putting logistics to one side, I fully recommend it to anyone with even a faint curiosity.
If you’ve enjoyed my account half as much as I’ve enjoyed life in Kenya, then I’ve done a job. This leaves me with one more night in the mosquito graveyard before the long journey back on Saturday. Even the length of stay was well-judged – five weeks here has been perfect and I’m more than ready for my own bed before I say hello again to family, friends, Coach Roden and the Sale group.
Posted 15/01/2016 09:26
Listen to your body - 6th January 2016
We all get tired. Training through everyday fatigue is a fundamental challenge of endurance work. But what if it’s more than just the everyday? Take a day off and the guilt sets in. What about our precious mileage!? Train through it and you risk digging a deeper hole. The margins are wafer thin and any slight error in timing can prove costly.
After three solid weeks, the past weekend threw a spanner in the works and it needed managing carefully. Following Saturday’s 4x7.5mins tempo, recovery before Sunday’s mammoth 15-miler was more crucial than ever. Sadly things didn’t go to plan.
Generally the camp has been a superb place to relax and recover, but Saturday’s deafening party nextdoor (attended by all of 40 people) went down like a lead balloon. I wasn’t alone in my sleepless night and when I defiantly headed out into the dark at 6am, the din was still in full flow.
The run itself was positive: 15 miles and 1200ft of elevation gains through stunning forest, with distant views of the sunrise hitting Mount Kenya at the highest point. It was afterwards that I felt the consequences. I didn’t mind being wiped out for the rest of the day - the run was the longest of my infant running career and done in harsh conditions - but deep down I knew this wasn’t a one-day issue.
Back home I can just about bounce into Monday night car parks after a gruelling weekend, but out here I need everything to go smoothly to allow the same. Your body’s far more sensitive. When the fatigue spilled into Monday and Tuesday I knew the training plan needed tweaking. Coach Roden reminded me over FaceTime that the training plan is only an ‘outline on paper’, advising that the mileage and sessions are just targets, as well as the fact I’m at altitude, so I adopted the flexible approach and listened to my body.
Forget 4x1600m – that session needs a fully sound body and mind. Forget a full day off – that only encourages further lethargy. I found a happy medium and ran easy for two days, which also helped relieve some mental pressure. Last week was strong anyway, so a couple of easy days kept the guilt to a minimum without impacting on volume.
22 steady miles and plenty of mango later, I feel more like myself. It’s time to shake myself up. Wednesdays are session days and the plan says track. No excuses today, throw caution to the wind and use a quick session to reinvigorate yourself. Pull your finger out and attack.
It’s windy and I’m alone, but the session goes well. A 10-minute tempo at 5:30/mile pace precedes some quicker 8x300m reps. I average 47secs for each rep, with the last one at 42secs, again something I don’t consistently run at home. I head back to camp feeling confident.
I’m now joined by a group of GB athletes including Laura Weightman, Ross Murray, Theo Blundell and Adelle Tracey. More follow next week. Some have trained here for several years but they still run gently during Week 1. I’m in no doubt I’ve been doing the right thing.
You can never train perfectly all the time, so the key is giving yourself the best chance of training perfectly most of the time. As I enter the last week of heavy training on this trip, I’m focusing on maximising the quality of my sessions. But not before a sacred rest day on Friday, oh and some decent sleep before the next 15-mile beast…
Posted 08/01/2016 15:43