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County XC

Posted by jcreane@btinternet.com on January 5, 2014 at 2:20 PM Comments comments (0)

Finished 42nd overall and 3rd M40. Felt quite pleased with the run. Woke up in the morning with a bit of a thick head. I decided to check out the course early in the morning with team mate William Smith. It was a good thing to do because with the recent bad weather and constant rain, there were areas of the course which were difficult and technical.


I struggled on the ridge in the country park and indeed there were many fallers on this section. It is slightly cambered anyway, but with the surface sloppy and muddy it was a real test of nerve. To be honest I lost ground on this section of the course on each of the 4 laps and it was only when we climbed out of the country park negotiating a rocky hill and back onto soft and muddy flat grass that I could put the pressure on and very time I gained time here, quite noticeably and this gave me quite a bit of confidence.


in the end I pretty much maintained position and finished strongly. Yes pleasing, but I think I could have probably ran slightly better. For me negotiating the slippy downhills was a big factor and I think it affected quite a few of the runners, particularly ones who run quite fast on the roads.


Now I'm going to do another couple of weeks of speed work then sharpen up for a couple of road races and the final Kent XC league. Then take a couple of weeks out in march. Have to see how quick the speed comes and how well I develop. I'm hoping my best races are coming up in the next 4-6 weeks.

Christmas Running

Posted by jcreane@btinternet.com on January 2, 2014 at 3:55 AM Comments comments (0)

Indeed Christmas is a huge challenge when trying to maintain a routine, because the routine is just not there. Visits, dinners, drinks, extra shopping and non working time put the day into blissful disarray. Training at different times is good, but out of routine the body feels different and the reactions to training often don't feel the same.


As much as I love the holidays and the time to spend with family, it has thrown my body into confusion. Normality (whatever that is) is required! 

Christmas training and racing

Posted by jcreane@btinternet.com on December 27, 2013 at 1:15 PM Comments comments (0)

Sunday - 5mile road race -27.29. Targeted this as a trial from early on in the planning and it really went well. Despite strong winds and rain, I felt really fluid on the fowlmead circuit and felt after that I could have ran faster. The race got underway steadily and I ran the first mile with team mate Sam Rigby who was returning from injury. We trailed early leader, teammates Matt Kendell and James Samson but caught them approaching mile 1. Up to mile 3 we were locked together in a group. Matt dropped off leaving 3 of us together. At around 3 and a half miles I tried to make a move but it was covered quite quickly. Going onto 4 miles I still led, but at 4 .5 miles James made a run for home pursued by Sam and I didn't have the speed to cover. We got into the final 200m and Sam trailed James, but with around 50m to go he just found a final effort to win by a second. I was 9 seconds back in 3rd with Matt making it home in 4th.


Mon - 70 min easy run


tuesday - 60 mins


wednesday - 30 mins


thursday - Boxing Day run Saltwood -13th. Didn't have any energy at all today. Was struggling from 1 minute in, so had to just go with an effort that I could sustain. a little disappointing, but on the day I just couldn't find anything. Now it's a case of getting right for the county and then a couple of road races to try and get some fast times.

Friday - 1 hour 33. (Easy) - tired today so a slow jog. Try for efforts tomorrow but it could be just another slow recovery run

A typical training week from December

Posted by jcreane@btinternet.com on December 21, 2013 at 9:30 AM Comments comments (0)

Sun - 2 hours easy

Mon - 70 mins easy with 6-12 x 80-120m sstrides 

Tue - 7x3 mins with 90 recovery - 5k effort pace

Wed - 75 mins easy

Thurs - 123321 efforts 5k pace

Fri - 35 mins easy

Sat - race trial

Speed

Posted by jcreane@btinternet.com on December 21, 2013 at 8:00 AM Comments comments (0)

Speed work has started. 2-3 sessions a week now to get ready for January and February. Still keeping good long easy runs in to maintain that development and working on sharp strides. It's a case of keeping all the cogs oiled and spinning.

Where things are right now

Posted by jcreane@btinternet.com on November 24, 2013 at 6:20 PM Comments comments (0)

The idea of throwing in the towel was a thought that had crossed my mind many times in the last 5 or 6 years. But I continued to stay strong and try and salvage something in the hope that one day things would get better. Serious biomechanical issue and varying degress of discomfort are trying on a life that is difficult anyway.

 

However at this stage I feel I'm beginning to train better and get back towards where I was in late 2007 before things slowly deteriorated. And indeed this was the problem, it wasn't an instant process. Many months and years passed by and it was a slow erosion of what I had had as a otherwise healthy and competitive athlete who was enjoying the challenge of competition.

 

How have I got back? I took my running back to the complete beginning. Totally analysed my previous years' of training and decided that I required a structured process of training to get back to the form (and feeling) that make one feel excited.

 

Adopting the Lydiard approach and dragging my running up from the beginnings has got me in a position where I feel I can move forward again and I hope to create good success as a master. Embarking on a Lydiard journey, with many hours of reading and my training in Boulder, Colorado made sense to me. It is or has been a 'penny drop' moment. Finally after years of flitting from one thing to another, I now have the focus and control of what I am doing and where I am going. Lydiard isn't easy and it most certainly isn't a one size fits all process. Yes its 'a way' but as with everything it allows for individual differences and changes. In the last 2 to 3 years it has driven my curiosity, but now the vision is clear. Better, stonger and faster running with a plan that is devised to achieve results when I want them.

Just a typical training week in November

Posted by jcreane@btinternet.com on November 24, 2013 at 5:55 AM Comments comments (0)

Sun - 2 hours 32 mins (easy)

Mo - 75 mins (easy)

Tue - 70 mins including 6.2km of Hill Circuits

Wed - 1 hour 34 mins (easy

Thurs - 60 mins incl 7.2 miles @6.50/7.00/mile Hilly course

Fri - 20 mins jog

Sat - 50 mins incl 30 mins of Hlls (up and downs) Just good striding/fluid form. No pushing hard!

Hills, Hills and more Hills

Posted by jcreane@btinternet.com on November 17, 2013 at 4:35 PM Comments comments (0)

3 Hill sessions this week, totalling about 90 minutes of work. Going well on hills and now in my second week I'm beginning to feel the benefit on my easy runs, feeling strong and energetic. 2 more weeks of hills left, but I have certainly enjoyed the challenge of them, this time around. Have used circuits, continuous running and straight forward up and downs, to give variety. Need a time trial or short road race now to test the form as I look forward to the onset of more formalised speedwork.

Cramp at Cross Country

Posted by jcreane@btinternet.com on October 29, 2013 at 3:30 AM Comments comments (0)

Ran in the Kent League XC. Hadn't been well this week. Everyone at home has had a bug and it affected me in a way that I was not holding down food. Felt slightly better Friday and decided I was OK to race on Saturday. Started off well, but was feeling quite lethargic although I was passing people throughout. Was hovering just outside the top 20 approaching the last lap and my left calf cramped up. Unable to carry on, so had to pull out. Disappointed by this, but the positive was I had got through 80% of a cross country race in spikes, which I have been totally unacustomed to in recent years. Also I was catching people on the hills, evn though I wasn't feeling great, so its a case of wait until the next league race - November 30.

Positive Park Run

Posted by jcreane@btinternet.com on October 21, 2013 at 5:30 AM Comments comments (0)

Took in the Pegwell Bay Park Run as a training effort. Ran 16.47 and was pleased with the outcome. Have focused primarily on building a solid endurance base, so to see the progress at this stage is great. Again it will be the next 6-8 weeks that will be important, but following my Lydiard schedule, I am confident that further progress is on the horizon.


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