The weather has become very wintery - lots of ice, snow and very cold temperatures -9 degrees!
Again work got in the way of training yesterday - no turbo training.
Badminton tonight.
Felt tired before we started.
Really good session tonight. Lots and lots of quick sharp running - At times felt chesty, maybe starting with a cold! That, the plummeting temperatures and asthma will play havoc with my running.
However watch stats are pretty high, so it could just have been a hard session.
Looks like it will be LSR Long Slow Runs rather than eyes out running.
If that's the case hey ho I can live with it.
Watch says - 60 mins, Avg HR 136, Max HR 157, Cals 630.
December tomorrow - Turbo Session starts tomorrow!
Tuesday, 30 November 2010
Sunday, 28 November 2010
Sunday 28th November - Turbo training
With the weather being pretty poor at the moment, particularly the combination of dark nights and ice.
I recently found a brilliant website for turbo training.
Click here for details
Turbo training is basically a session on an indoor / exercise bike.
These are usually pretty boring compared to the fells, but a good way to keep the fitness levels up.
Having checked out the website, the exercise bike will hopefully become less boring.
I'll be having a go tomorrow so we'll see how things go.
I recently found a brilliant website for turbo training.
Click here for details
Turbo training is basically a session on an indoor / exercise bike.
These are usually pretty boring compared to the fells, but a good way to keep the fitness levels up.
Having checked out the website, the exercise bike will hopefully become less boring.
I'll be having a go tomorrow so we'll see how things go.
Sunday 28th November - Very cold!
Well, the Hameldon hill challenge came and went, but different than I anticipated!
The temperature was very cold, -2 degrees at 3.00pm when we set off on our run.
The general concensus today was to all set off at the same time and see what sort of time we could set as a marker for fture runs.
As I've already said today the weather was very cold and there was plenty of ice about as we set off up towards the coppice. Having carefully negotiated the initial path, we picked the pace up, Dave and I arriving at the top of the coppice in 5 mins 30 secs, pretty quick. At this time I was struggling with my breathing due to the cold.
The run continued to feel tough with Dave setting and maintaing a good pace.
The run along the bottom of Hameldon was tough. Due to the frozen ground, the normally boggy ground was very rutted and a few times I turned my ankle. Caught up with Dave at the bottom of Hameldon hill. The run to the trig was pretty tough.
At the trig Dave was about 20 seconds in front of me, but this is my favourite part of the run. Caught up with Dave at the style at the bottom of the hill and pushed on pretty hard at this point, managing to open out a big enough gap.
The run home was tough and I was still struggling with my breathing.
The run through the Coppice wasn't as quick as normal due to the ice.
I returned back in a time of 50 mins and 32 seconds - possibly my quickest run around this route!
Funny, because at no point on the run did I feel good, and at times I felt rough.
Dave came in with a time of 52 mins 40 seconds, a good 3 minutes quicker than he has run before. Nick crossed in about 56 minutes having fallen twice!
Watch says - 50 mins 32 secs, Avg HR 151, Max HR 162, Cals 627
Having checked the result times of the 2009 Hameldon race, with this time I would have come 65th out of 170 runners. Pretty pleased with that, and ... I know, feeling good I could have knocked a bit more off the time.
Link here for race results of Hameldon Hill 2009
A 2 hour run is planned for next weekend - probably out to Bull hill and back
The temperature was very cold, -2 degrees at 3.00pm when we set off on our run.
The general concensus today was to all set off at the same time and see what sort of time we could set as a marker for fture runs.
As I've already said today the weather was very cold and there was plenty of ice about as we set off up towards the coppice. Having carefully negotiated the initial path, we picked the pace up, Dave and I arriving at the top of the coppice in 5 mins 30 secs, pretty quick. At this time I was struggling with my breathing due to the cold.
The run continued to feel tough with Dave setting and maintaing a good pace.
The run along the bottom of Hameldon was tough. Due to the frozen ground, the normally boggy ground was very rutted and a few times I turned my ankle. Caught up with Dave at the bottom of Hameldon hill. The run to the trig was pretty tough.
At the trig Dave was about 20 seconds in front of me, but this is my favourite part of the run. Caught up with Dave at the style at the bottom of the hill and pushed on pretty hard at this point, managing to open out a big enough gap.
The run home was tough and I was still struggling with my breathing.
The run through the Coppice wasn't as quick as normal due to the ice.
I returned back in a time of 50 mins and 32 seconds - possibly my quickest run around this route!
Funny, because at no point on the run did I feel good, and at times I felt rough.
Dave came in with a time of 52 mins 40 seconds, a good 3 minutes quicker than he has run before. Nick crossed in about 56 minutes having fallen twice!
Watch says - 50 mins 32 secs, Avg HR 151, Max HR 162, Cals 627
Having checked the result times of the 2009 Hameldon race, with this time I would have come 65th out of 170 runners. Pretty pleased with that, and ... I know, feeling good I could have knocked a bit more off the time.
Link here for race results of Hameldon Hill 2009
A 2 hour run is planned for next weekend - probably out to Bull hill and back
Saturday, 27 November 2010
Saturday 27th November - The week that was
Busy at work this week = little time for running or training.
Monday didn't get in from work until 9.00pm.
Tuesday Badminton - quick session, lots of running, but felt leggy at the end. Tired at the moment!
Wednesday didn't get in until 9.30pm, no running or training.
Thursday Badminton - quick session, felt better than Tuesday.
Friday late in AGAIN!
The weekend plan - No run Saturday, but the Hameldon challenge Sunday!
I ran Hameldon fell race route with Nick last weekend in around 54 minutes.
I reckon I'm about 5 minutes quicker round the course than Nick, so the plan is, Nick sets off 5 minutes before me, with Dave setting off 2 1/2 minutes before me over a course that should / could take me about 50 minutes, Nick about 55 mins.
That's the plan, should be great!
The weather here for tomorrow is due to be very cold, maximum -1 minimum -4! with a chance of a dusting of snow. Really looking forward to this run, can't beat a bit of competition to spice up a run.
Monday didn't get in from work until 9.00pm.
Tuesday Badminton - quick session, lots of running, but felt leggy at the end. Tired at the moment!
Wednesday didn't get in until 9.30pm, no running or training.
Thursday Badminton - quick session, felt better than Tuesday.
Friday late in AGAIN!
The weekend plan - No run Saturday, but the Hameldon challenge Sunday!
I ran Hameldon fell race route with Nick last weekend in around 54 minutes.
I reckon I'm about 5 minutes quicker round the course than Nick, so the plan is, Nick sets off 5 minutes before me, with Dave setting off 2 1/2 minutes before me over a course that should / could take me about 50 minutes, Nick about 55 mins.
That's the plan, should be great!
The weather here for tomorrow is due to be very cold, maximum -1 minimum -4! with a chance of a dusting of snow. Really looking forward to this run, can't beat a bit of competition to spice up a run.
Sunday, 21 November 2010
Sunday 21st November - Chasing the light part 2
A family walk with friends for 2 hours, one hour spent with number 3 daughter on my shoulders!
Then off to run!
After a really enjoyable late afternoon run yesterday, I decided to go again today, but with a different route.
Set off from Clough Head car park at about 3.30pm.
The weather has become decidedly colder the last few days and there was occasional sleet at times whilst I was out, temperature 3 degrees. The start to the run is uphill and pretty steep in places, found this no problem, which was pleasing after a quickish run yesterday.
Very boggy in places, followed the normal run along the Rossendale way, out to the far farm before joining Haslingdon Old Road at the Farmer's Glory.
The bottom of the hill was extremely boggy here, at times knee deep!
Up the hill, passed 13 stone hill and a loop around the hills of the last farm.
Normal route back.
Out to the hill over looking the Grane Reservoirs.
At this point I was feeling very leggy!
Did a couple of hill sprints, that turned into fast jogs towards the top, turned around and headed home.
A bit of a detour around Tor Quarry.
Still leggy and light fading fast, tried to pick the pace up, which I managed, but blood sugar levels were very low.
Pushed a last faster mile, out through the wood that was pitch black - tired!
I have enjoyed running at this time of the day, light fading - very calm and still.
Watch says - 62 mins, Avg HR 137, Max HR 156, Cals 657
I know I was tired today with a max HR of only 156, and I climbed some steep hills, but obviously slower than normal, maybe need a rest day, we'll see tomorrow.
Then off to run!
After a really enjoyable late afternoon run yesterday, I decided to go again today, but with a different route.
Set off from Clough Head car park at about 3.30pm.
The weather has become decidedly colder the last few days and there was occasional sleet at times whilst I was out, temperature 3 degrees. The start to the run is uphill and pretty steep in places, found this no problem, which was pleasing after a quickish run yesterday.
Very boggy in places, followed the normal run along the Rossendale way, out to the far farm before joining Haslingdon Old Road at the Farmer's Glory.
The bottom of the hill was extremely boggy here, at times knee deep!
Up the hill, passed 13 stone hill and a loop around the hills of the last farm.
Normal route back.
Out to the hill over looking the Grane Reservoirs.
At this point I was feeling very leggy!
Did a couple of hill sprints, that turned into fast jogs towards the top, turned around and headed home.
A bit of a detour around Tor Quarry.
Still leggy and light fading fast, tried to pick the pace up, which I managed, but blood sugar levels were very low.
Pushed a last faster mile, out through the wood that was pitch black - tired!
I have enjoyed running at this time of the day, light fading - very calm and still.
Watch says - 62 mins, Avg HR 137, Max HR 156, Cals 657
I know I was tired today with a max HR of only 156, and I climbed some steep hills, but obviously slower than normal, maybe need a rest day, we'll see tomorrow.
Saturday, 20 November 2010
Saturday 20th November - Chasing the light
Ran with Nick late on this afternoon.
We ran the Hameldon Hill Fell race route, starting at The Peel Park Pub car park.
Nick wanted us to time the run as he had a plan ...
AS you set off on the run, the first 6 or 7 minutes are all up hill, and pretty steep in places.
We started off steady, but picked the pace up at the bottom of the coppice, reaching the top of the climb in about 6 minutes.
The next part of the run takes you along and under the by pass, before heading up hill again towards 'Moleside', a small hill on the moors. We reached here in about 17 minutes. From here it's a pretty steady run, by the side of the reservoir, then again up hill, untill you come to the bottom of Hameldon Hill. At this point you run along the bottom of the hill. This part is very wet and very boggy, in places you disapear up to your hips! The light was now fading pretty quick, and although we both know the route very well, you always have a need to get off quickly, so as not to be running in the dark. The usual long drag up Hameldon came and went, no problem, getting to the trig in 34 mins. From this point you run off the hill and basically then follow the same route home. Normally I hammer this section, but with repidly fading light and dodgy terain (pertruding rocks everywhere) it was taken at a slower pace.
The rest of the run home was pretty quick.
The run was fantastic, a really enjoyable way to spend an hour!
It was a headtorch session without the headtorch!
Watch says - 57 mins 56 secs, Avg HR 143, Max HR 158, Cals 659.
Now the plan ... Having timed the run, Nick has come up with an idea of handicapping the run. Next time we run Hameldon, Nick will set off first, 3 minutes later Dave will set off, the another 3 minutes later I'll set off. nick gets 6 minutes start, Dave gets 3 minutes. Sounds like fun!
Looking forward to the next run.
Felt great after the run tonight.
Could have run the route again at greater intensity.
We ran the Hameldon Hill Fell race route, starting at The Peel Park Pub car park.
Nick wanted us to time the run as he had a plan ...
AS you set off on the run, the first 6 or 7 minutes are all up hill, and pretty steep in places.
We started off steady, but picked the pace up at the bottom of the coppice, reaching the top of the climb in about 6 minutes.
The next part of the run takes you along and under the by pass, before heading up hill again towards 'Moleside', a small hill on the moors. We reached here in about 17 minutes. From here it's a pretty steady run, by the side of the reservoir, then again up hill, untill you come to the bottom of Hameldon Hill. At this point you run along the bottom of the hill. This part is very wet and very boggy, in places you disapear up to your hips! The light was now fading pretty quick, and although we both know the route very well, you always have a need to get off quickly, so as not to be running in the dark. The usual long drag up Hameldon came and went, no problem, getting to the trig in 34 mins. From this point you run off the hill and basically then follow the same route home. Normally I hammer this section, but with repidly fading light and dodgy terain (pertruding rocks everywhere) it was taken at a slower pace.
The rest of the run home was pretty quick.
The run was fantastic, a really enjoyable way to spend an hour!
It was a headtorch session without the headtorch!
Watch says - 57 mins 56 secs, Avg HR 143, Max HR 158, Cals 659.
Now the plan ... Having timed the run, Nick has come up with an idea of handicapping the run. Next time we run Hameldon, Nick will set off first, 3 minutes later Dave will set off, the another 3 minutes later I'll set off. nick gets 6 minutes start, Dave gets 3 minutes. Sounds like fun!
Looking forward to the next run.
Felt great after the run tonight.
Could have run the route again at greater intensity.
Thursday, 18 November 2010
Thursday 18th November - Badders
Great badminton session.
Lots of quick running, great for quick feet when running the fast downhills.
Lots of fun and laughter tonight, really good fun.
I have found that any sport that involves short sharp movements, played at a reasonably good standard is a great cross training source.
For me badminton means fast snappy running and also makes you sharpen your senses.
This is exactly what I'm looking for when running full pelt down steep hills.
It also gives you the opportunity to have a laugh!
Watch says - 60 mins, Avg HR 117, Max HR 146, Cals 459.
Planning to run early Saturday morning - 10-15 miles, so maybe an easy bike session tomorrow.
I do need to re start body weight work!
Major goal for the comming weeks!
Lots of quick running, great for quick feet when running the fast downhills.
Lots of fun and laughter tonight, really good fun.
I have found that any sport that involves short sharp movements, played at a reasonably good standard is a great cross training source.
For me badminton means fast snappy running and also makes you sharpen your senses.
This is exactly what I'm looking for when running full pelt down steep hills.
It also gives you the opportunity to have a laugh!
Watch says - 60 mins, Avg HR 117, Max HR 146, Cals 459.
Planning to run early Saturday morning - 10-15 miles, so maybe an easy bike session tomorrow.
I do need to re start body weight work!
Major goal for the comming weeks!
Wednesday, 17 November 2010
Wednesday 17th November - Where we're up to midweek
Monday 15th no chance of a run, the weather is bad at the moment, very, very wet!
Floods on their way!
Bike session - high tempo, about 90 revs with the tension set at 30.
40 minutes at this rate.
The aim was then to reach 100 revs in 1 minute, then rest for a minute, then up the tension after each minute, up to a tension max of 50.
Tension 30 for a minute, rest 1 minute, 35 for a minute, rest 1 minute, tension 40 etc.
These last few minutes were killers!
Tuesday 16th - Didn't get in from work until 9.00pm - A rare (forced) rest day.
Talking of rest days, I've decided to see how I get on without really having a rest day as such.
I seem to have worked through the painful knees.
When I can't run on the moors and hills, I'll try to run roads, when I can't run roads I will try to either do a bike session, or a bike and body weight session.
That's the plan anyway.
I do feel pretty fit at the moment, so we'll see how we go.
Wednesday 17th - 1 hour football 4 - 5pm very quick, lots of running, high tempo!
Felt pretty tired at one point, a bit drained, should have eaten more today!
A good session!
Rain and more rain at the moment, flooding down south, so another bike session.
45 minutes of very high tempo.
Tension at 30 out of 50, I tried and managed to keep the revs between 90 and 100 per minute and ... felt pretty good whilst doing it too!
Watch says - 45 minutes, Avg HR 117, Max HR 135, Cals 361.
Doesn't seem too tough, but have a go!
Revs at 100 per minute, tension set at 30 out of 50, keep going for 45 minutes (after an hours football) see how you get on, and enjoy!
Floods on their way!
Bike session - high tempo, about 90 revs with the tension set at 30.
40 minutes at this rate.
The aim was then to reach 100 revs in 1 minute, then rest for a minute, then up the tension after each minute, up to a tension max of 50.
Tension 30 for a minute, rest 1 minute, 35 for a minute, rest 1 minute, tension 40 etc.
These last few minutes were killers!
Tuesday 16th - Didn't get in from work until 9.00pm - A rare (forced) rest day.
Talking of rest days, I've decided to see how I get on without really having a rest day as such.
I seem to have worked through the painful knees.
When I can't run on the moors and hills, I'll try to run roads, when I can't run roads I will try to either do a bike session, or a bike and body weight session.
That's the plan anyway.
I do feel pretty fit at the moment, so we'll see how we go.
Wednesday 17th - 1 hour football 4 - 5pm very quick, lots of running, high tempo!
Felt pretty tired at one point, a bit drained, should have eaten more today!
A good session!
Rain and more rain at the moment, flooding down south, so another bike session.
45 minutes of very high tempo.
Tension at 30 out of 50, I tried and managed to keep the revs between 90 and 100 per minute and ... felt pretty good whilst doing it too!
Watch says - 45 minutes, Avg HR 117, Max HR 135, Cals 361.
Doesn't seem too tough, but have a go!
Revs at 100 per minute, tension set at 30 out of 50, keep going for 45 minutes (after an hours football) see how you get on, and enjoy!
Sunday, 14 November 2010
Sunday 14th November - Weather turning cold!
Managed to get out again today!
There was a definate drop in temperature today 2-3 degrees C and still quite windy - so felt colder.
Met Dave at 2.00pm ish.
Did the same ish run as yesterdays 10 miler.
I was sure that I would have found this 'hilly' course pretty hard work today after yesterdays run.
Very surprisingly, I didn't and actually felt pretty strong.
Ran the hills hard, and managed them well.
Added in extra bits - the dissused quarry - you could tell it had been raining hard from the amount of waterfalls cascading into the quarry! An amazing place with a steep hill out - great for sprints.
On the way home popped into 'Deep Clough' and ran that for an extra hill burst.
Above is an image from Google Earth, just of Deep Clough.
Picked up the pace on the way home, a steady up hill slog in boggy conditions - Loved it!
Watch says - 75 mins, Avg HR 137, Max HR 160, Cals 785 - 9 to 10 miles
20 miles over the weekend.
There was a definate drop in temperature today 2-3 degrees C and still quite windy - so felt colder.
Met Dave at 2.00pm ish.
Did the same ish run as yesterdays 10 miler.
I was sure that I would have found this 'hilly' course pretty hard work today after yesterdays run.
Very surprisingly, I didn't and actually felt pretty strong.
Ran the hills hard, and managed them well.
Added in extra bits - the dissused quarry - you could tell it had been raining hard from the amount of waterfalls cascading into the quarry! An amazing place with a steep hill out - great for sprints.
Picked up the pace on the way home, a steady up hill slog in boggy conditions - Loved it!
Watch says - 75 mins, Avg HR 137, Max HR 160, Cals 785 - 9 to 10 miles
20 miles over the weekend.
Saturday, 13 November 2010
Saturday 13th November - Wet and windy!
I had planned to run the FTOP (Full Tour of Pendle) today, but too many other things to do meant I had to have a change of plans.
I haven't checked any reports yet, but I'm guessing the weather was pretty bad!
Quite a bit of training had gone towards me racing the FTOP, but no training is wasted!
Had a pretty good run this afternoon - 10 miles over Ossy moors etc
Pretty cold 6 degrees and very wet and boggy!
Ran the hill pretty quick and ran round the back passed 13 stone hill.
At the far style I had a quick look around, I decided to take a detour and ran down the hill towards the M66 and the factories at the bottom. Found a route that took me around the old abandoned quarry.
Very boggy here - up to my knees in places!
Had a quick look around, turned around and ran back the way I came.
The run back up the hill was tough!
Followed the route round to the second hill I ran and back towards the Rossendale way junction.
Down the track, passed another abandoned quarry, crossed the road that leads to the new quarry and straight up the hill opposite! Didn't follow the path that runs round the hill, instead went straight up - tough!
Back down the way I came, back along the track, following the old Rossendale Way route, and back to the car.
Last 10 mins felt pretty tired which quite surprised me as I felt strong up until then.
Watch says - 83 mins, Avg HR 142, Max HR 161, Cals 935.
Try to get another run in tomorrow. If so I'll do the Musberry Heights side.
Click for a video of 'Geronimo' on Pendle!
This is 7 miles into the race, still with 10 miles to go!!
I haven't checked any reports yet, but I'm guessing the weather was pretty bad!
Quite a bit of training had gone towards me racing the FTOP, but no training is wasted!
Had a pretty good run this afternoon - 10 miles over Ossy moors etc
Pretty cold 6 degrees and very wet and boggy!
Set off doing the standard run over and around Ossy Moors etc.
Felt great at the beginning which was good seeing as I tend to struggle with a hill right at the start.
Got to the bottom of the far hill in 17 minutes which is pretty quick, especially as the ground was very boggy.Ran the hill pretty quick and ran round the back passed 13 stone hill.
At the far style I had a quick look around, I decided to take a detour and ran down the hill towards the M66 and the factories at the bottom. Found a route that took me around the old abandoned quarry.
Very boggy here - up to my knees in places!
Had a quick look around, turned around and ran back the way I came.
The run back up the hill was tough!
Followed the route round to the second hill I ran and back towards the Rossendale way junction.
Back down the way I came, back along the track, following the old Rossendale Way route, and back to the car.
Last 10 mins felt pretty tired which quite surprised me as I felt strong up until then.
Watch says - 83 mins, Avg HR 142, Max HR 161, Cals 935.
Click for a video of 'Geronimo' on Pendle!
This is 7 miles into the race, still with 10 miles to go!!
Friday, 12 November 2010
Friday 12th November - Not quite a rest day
Very easy session tonight.
30 minutes on the bike.
Alternating tension as and when, no lower than 30 (maximum 50)
Felt easy - a good sign.
I have pretty much sorted out my run for tomorrow.
2 hr run. I'm thinking of running my normal run, around Ossy Moors, but adding in Musberry Heights etc.
It's going to be a - 'keep adding on' session.
The idea is to start steady, that's an average tempo, then build up, so the second half of the run, second hour will be pretty full on.
That's the plan.
The weather recently has been pretty bad, lots of rain, storms and strong winds.
Should be a great, fun, crazy day tomorrow and one i've spent all week looking forward to.
30 minutes on the bike.
Alternating tension as and when, no lower than 30 (maximum 50)
Felt easy - a good sign.
I have pretty much sorted out my run for tomorrow.
2 hr run. I'm thinking of running my normal run, around Ossy Moors, but adding in Musberry Heights etc.
It's going to be a - 'keep adding on' session.
The idea is to start steady, that's an average tempo, then build up, so the second half of the run, second hour will be pretty full on.
That's the plan.
The weather recently has been pretty bad, lots of rain, storms and strong winds.
Should be a great, fun, crazy day tomorrow and one i've spent all week looking forward to.
Thursday, 11 November 2010
Thursday 11th November - Wild and windy
70 mph winds tonight!
Badminton Thursday - One of the most enjoyable sessions of the week!
Lots of hard running, long rallies and lots of fun!
Watch says - 60 mins, Avg HR 130, Max HR 159, Cals 563
That's quite a high Max HR considering, goes to show how my cross training method, during these wet and windy winter nights should still be adding to my training. My max is about 180, I've had 181 whilst doing hill sprints, but generally 165 - 170 whilst on races or hard tempo runs up and down hills.
Also did 1 set of the BW routine - it's getting easier! Slowly!
I want to do, weather permitting a run tomorrow, if the weather continues to be very iffy it will have to be a bike session, but a run (hilly) would be the best option.
Depending upon how I feel I'll go for a few sets of the BW routine.
Badminton Thursday - One of the most enjoyable sessions of the week!
Lots of hard running, long rallies and lots of fun!
Watch says - 60 mins, Avg HR 130, Max HR 159, Cals 563
That's quite a high Max HR considering, goes to show how my cross training method, during these wet and windy winter nights should still be adding to my training. My max is about 180, I've had 181 whilst doing hill sprints, but generally 165 - 170 whilst on races or hard tempo runs up and down hills.
Also did 1 set of the BW routine - it's getting easier! Slowly!
I want to do, weather permitting a run tomorrow, if the weather continues to be very iffy it will have to be a bike session, but a run (hilly) would be the best option.
Depending upon how I feel I'll go for a few sets of the BW routine.
Wednesday 10th November - A long day
Issues at work meant we were late with the football.
1hrs 5 a side was reduced to 45 minutes.
However, I did feel pretty sharp, no problem getting up and down the pitch.
Almost constant running at the moment.
Because of this I am looking forward to a run over the weekend - I have a feeling that it will be a good un!!
Back to work for 6, then didn't get home until 9.30pm.
Did a few sets of 'Spiderman pushups'
I do find these pretty tough.
I got up to doing 100 PUps without stopping, yet I do find these S Man PUps much harder.
Badminton tomorrow night, then I'll try the BW circuit again.
Need time to plan the run for the weekend.
Also need to plan a big run for over the Christmas holidays.
I would like to do a 30 miler = from my house, Ossy moors, Musberry Heights, via Hog Low Pike, Alden Ratchers, to Peel Tower and back.
Off to plan the weekend run!
1hrs 5 a side was reduced to 45 minutes.
However, I did feel pretty sharp, no problem getting up and down the pitch.
Almost constant running at the moment.
Because of this I am looking forward to a run over the weekend - I have a feeling that it will be a good un!!
Back to work for 6, then didn't get home until 9.30pm.
Did a few sets of 'Spiderman pushups'
I do find these pretty tough.
I got up to doing 100 PUps without stopping, yet I do find these S Man PUps much harder.
Badminton tomorrow night, then I'll try the BW circuit again.
Need time to plan the run for the weekend.
Also need to plan a big run for over the Christmas holidays.
I would like to do a 30 miler = from my house, Ossy moors, Musberry Heights, via Hog Low Pike, Alden Ratchers, to Peel Tower and back.
Off to plan the weekend run!
Tuesday, 9 November 2010
Tuesday 9th November
1 hour badminton tonight.
Lots of short sharp running when the games were played.
Opposition spent a few minutes resting between games!
Good fun though!
Watch says - 60 mins, Avg HR 123, Max HR 142, Cals 529
After Badminton I did a couple of sets of the BW routine I devised.
This turns out to be a much harder routine than I expected!
Working late tomorrow, but may try 3 sets of these if I get chance tomorrow night.
As soon as I crack 3 sets comfortably then I'll add more exercises.
Lots of short sharp running when the games were played.
Opposition spent a few minutes resting between games!
Good fun though!
Watch says - 60 mins, Avg HR 123, Max HR 142, Cals 529
After Badminton I did a couple of sets of the BW routine I devised.
This turns out to be a much harder routine than I expected!
Working late tomorrow, but may try 3 sets of these if I get chance tomorrow night.
As soon as I crack 3 sets comfortably then I'll add more exercises.
Monday 8th November - Wet and windy
Dark nights and very wet weather meant that there was little chance of a run tonight.
I don't like road runs at the best of times, but when there are 65 mph winds and heavy rain it does tend to put me off!
So the alternative was a bike session.
30 minutes with the tension set at 30 out of 50.
Tempo set off at 85 revs per minute and increased to 90+ after 10 minutes.
Good session - Watch says 30 mins, Avg HR 107, Max HR 126, Cals 197
1 minute rest, then -
Tension set at 30, 100 revs in 1 minute, rest 1 minute, tension 35, 100 revs in 1 minute, rest 1 minute etc up to the tension set to 50 = 10 minutes of hard work, equivalent to a good hill sprint session.
BW exercises -
Tried the routine I put together at the end of last week, just one set.
•60 Jumping Jacks
•20 Spiderman Pushups
•20 Walking Lunges
•20 Spiderman Climb
•60 Seconds Wall Squats
•60 Seconds Plank
•10 Burpees
•50 High Knees
Found this pretty hard work after the bike session.
Particularly the spiderman push ups.
Will have another go Tuesday after badminton, try for 3 sets.
I don't like road runs at the best of times, but when there are 65 mph winds and heavy rain it does tend to put me off!
So the alternative was a bike session.
30 minutes with the tension set at 30 out of 50.
Tempo set off at 85 revs per minute and increased to 90+ after 10 minutes.
Good session - Watch says 30 mins, Avg HR 107, Max HR 126, Cals 197
1 minute rest, then -
Tension set at 30, 100 revs in 1 minute, rest 1 minute, tension 35, 100 revs in 1 minute, rest 1 minute etc up to the tension set to 50 = 10 minutes of hard work, equivalent to a good hill sprint session.
BW exercises -
Tried the routine I put together at the end of last week, just one set.
•60 Jumping Jacks
•20 Spiderman Pushups
•20 Walking Lunges
•20 Spiderman Climb
•60 Seconds Wall Squats
•60 Seconds Plank
•10 Burpees
•50 High Knees
Found this pretty hard work after the bike session.
Particularly the spiderman push ups.
Will have another go Tuesday after badminton, try for 3 sets.
Sunday, 7 November 2010
Sunday 7th October - Weekend runs-You can't beat them!
Saturday - I revisited Ossy moors for my well known run.
We've had lots of rain all week so I was expecting plenty of boggy ground. To be honest it was pretty good running weather. Full sun and pretty cold, about 6 degrees.
I always find the start of this run pretty tough.
The first few minutes are all uphill, the hill isn't overly tough, but straight away you go uphill, no warm up = tough!
The rest of the run was great. Usual run out to the far hill, passed a group of walkers, usual pleasantries, they did look new to the hills though.
Made it to the top of the far hill, near 13 stone hill in about 19 mins - slightly quicker than normal speed.
Turn at the top and back the way I came.
At one of the crossing points on the Rossendale Way I came across the group of walkers who had gone off track - pointed them in the right way and carried on.
At the style at the Priestenax point I turned left down the track, passed the old quarry, across the road and up the hill opposite. Felt good going up here.
Turned at the top back up the track, left at the fence and down into the big dip.
Straight up the other side, where again I met the walkers - tired after the long climb out I had to carry on running, you just have to and away I went.
Followed the route out to the point where the Rossendale Way drops down to the Grane road.
At this point the dark black clouds were rolling in, I made the decision to turn around and head back to the car park.
Before I got back to the car I ran back up the first hill, straight to the top - no problem!
Amazing difference compared to the first part of the run.
Got back to the car and within 30 seconds the rains came down - torrential!!
Great run, would have loved to have gone out to Musburry heights, but there was a lot of rain!
Watch says 63 mins, Avg HR 138, Max HR 157, Cals 674
That afternoon Nick ran the Shepherds Skyline fell race.
The winner was Ian Holmes in 40.26
Nick came a creditable 189th out of 281 runners in 64.10.
Sunday -
We walked with friends who are dog sitting along the canal, from Ossy to Clayton, about an hours walk.
I've never been to the canal - for a change it was great, but, I do like hills!
After an hour I turned and ran back to the car, the plan to pick up the car drive to Clayton and drive them all home.
Started off steady and built up.
Watch says - 23 mins, Avg HR 147, Max HR 157, cals 292.
I have a cunning plan to measure out how far it is to Skipton following the canal path and run home from there. It looks, after initial glances to be 20+ miles. We'll do this over the next holidays.
Evening - Bike session.
Tension set at 30. High tempo, 90+ revs a minute.
Watch says - 45 mins, Avg HR 118, Max HR 132, cals 368.
Overall a great weekend of runs and exercise - Weather is due to be bad again from Monday, runs at night are looking iffy, but we'll see. I'll start the BW exercise routine Monday.
We've had lots of rain all week so I was expecting plenty of boggy ground. To be honest it was pretty good running weather. Full sun and pretty cold, about 6 degrees.
I always find the start of this run pretty tough.
The first few minutes are all uphill, the hill isn't overly tough, but straight away you go uphill, no warm up = tough!
The rest of the run was great. Usual run out to the far hill, passed a group of walkers, usual pleasantries, they did look new to the hills though.
Made it to the top of the far hill, near 13 stone hill in about 19 mins - slightly quicker than normal speed.
Turn at the top and back the way I came.
At one of the crossing points on the Rossendale Way I came across the group of walkers who had gone off track - pointed them in the right way and carried on.
At the style at the Priestenax point I turned left down the track, passed the old quarry, across the road and up the hill opposite. Felt good going up here.
Turned at the top back up the track, left at the fence and down into the big dip.
Straight up the other side, where again I met the walkers - tired after the long climb out I had to carry on running, you just have to and away I went.
Followed the route out to the point where the Rossendale Way drops down to the Grane road.
At this point the dark black clouds were rolling in, I made the decision to turn around and head back to the car park.
Before I got back to the car I ran back up the first hill, straight to the top - no problem!
Amazing difference compared to the first part of the run.
Got back to the car and within 30 seconds the rains came down - torrential!!
Great run, would have loved to have gone out to Musburry heights, but there was a lot of rain!
Watch says 63 mins, Avg HR 138, Max HR 157, Cals 674
That afternoon Nick ran the Shepherds Skyline fell race.
The winner was Ian Holmes in 40.26
Nick came a creditable 189th out of 281 runners in 64.10.
Sunday -
We walked with friends who are dog sitting along the canal, from Ossy to Clayton, about an hours walk.
I've never been to the canal - for a change it was great, but, I do like hills!
After an hour I turned and ran back to the car, the plan to pick up the car drive to Clayton and drive them all home.
Started off steady and built up.
Watch says - 23 mins, Avg HR 147, Max HR 157, cals 292.
I have a cunning plan to measure out how far it is to Skipton following the canal path and run home from there. It looks, after initial glances to be 20+ miles. We'll do this over the next holidays.
Evening - Bike session.
Tension set at 30. High tempo, 90+ revs a minute.
Watch says - 45 mins, Avg HR 118, Max HR 132, cals 368.
Overall a great weekend of runs and exercise - Weather is due to be bad again from Monday, runs at night are looking iffy, but we'll see. I'll start the BW exercise routine Monday.
Friday, 5 November 2010
Friday 5th November - Remember remember ... take time to rest!
Thursday night was badminton night!
Second session of the week - great hours fun!
Lots of really fast running, quick feet, great practice for downhill running.
Still feeling strong. Knees are feeling it a bit at the moment with x2 badminton sessions and 5 a side football in a week without the opportunity to get on the fells mid week.
SUps 5 x 50 = 250
Squats 5 x 50 = 250
Friday - Time to rest! - and it's Bonfire night.
Feel strong and pretty fit at the moment, but parts of me are beginning to creak a bit - knees and calfs in particular.
The plot (theme based link) run tomorrow early afternoon!
Rucksack run with sand in, unsure of actual weight yet but ... shoulders back, chest out.
A run for 1 and 1/2 to 2 hours, out and about Ossy moors, over to Grane Rd, steep inclines, basically make it up as you go along! = Great fun 10 - 15 miles. After the heavy rains over the last week, I'm expecting boggy ground - gets better!
I've come up with a circuit of BW exercises to try next week - probably 3 times, but we'll see how we go.
the plan is ...
•60 Jumping Jacks
•20 Spiderman Pushups
•20 Walking Lunges
•20 Spiderman Climb
•60 Seconds Wall Squat
•60 Seconds Plank
•10 Burpees
•50 High Knees
Rest for a few minutes and go again, 3 sets to start with.
Again, if this works I can interchange or add extra exercises or number of reps.
Second session of the week - great hours fun!
Lots of really fast running, quick feet, great practice for downhill running.
Still feeling strong. Knees are feeling it a bit at the moment with x2 badminton sessions and 5 a side football in a week without the opportunity to get on the fells mid week.
SUps 5 x 50 = 250
Squats 5 x 50 = 250
Friday - Time to rest! - and it's Bonfire night.
Feel strong and pretty fit at the moment, but parts of me are beginning to creak a bit - knees and calfs in particular.
The plot (theme based link) run tomorrow early afternoon!
Rucksack run with sand in, unsure of actual weight yet but ... shoulders back, chest out.
A run for 1 and 1/2 to 2 hours, out and about Ossy moors, over to Grane Rd, steep inclines, basically make it up as you go along! = Great fun 10 - 15 miles. After the heavy rains over the last week, I'm expecting boggy ground - gets better!
I've come up with a circuit of BW exercises to try next week - probably 3 times, but we'll see how we go.
the plan is ...
•60 Jumping Jacks
•20 Spiderman Pushups
•20 Walking Lunges
•20 Spiderman Climb
•60 Seconds Wall Squat
•60 Seconds Plank
•10 Burpees
•50 High Knees
Rest for a few minutes and go again, 3 sets to start with.
Again, if this works I can interchange or add extra exercises or number of reps.
Wednesday, 3 November 2010
Wednesday 3rd October - Dark and definitely raining!
Tuesday night was a badminton session.
1 hour full on.
Felt great, ran around lots, good fun and lots of fast running.
This is a really good form of cross training, getting in short sharp runs with little rest.
Strong at the moment.
Then the rain came down! Combined with the dark nights = miserable.
Drove to work this am (Wednesday) local fields and low fells are covered in pools of standing water.
Due to rain for the next few days, then Saturday is due to be dry and fine!
Looks like Saturday's run is going to be full on mud sweat and tears!
Today was 5 a side football with the children, 4 - 5pm
Loads and loads of quick, fast running. Non stop at times for an hour.
Great fun and strong - again great cross training.
Early evening - Raining again so a bike session.
Tension set @ 30 for 40 mins - good tempo, not too high.
Watch says - 40 mins, Avg HR 104, Max HR 118, Cals 245
SUps - 5 sets of 50 = 250
Squats 5 sets of 50 = 250
1 hour full on.
Felt great, ran around lots, good fun and lots of fast running.
This is a really good form of cross training, getting in short sharp runs with little rest.
Strong at the moment.
Then the rain came down! Combined with the dark nights = miserable.
Drove to work this am (Wednesday) local fields and low fells are covered in pools of standing water.
Due to rain for the next few days, then Saturday is due to be dry and fine!
Looks like Saturday's run is going to be full on mud sweat and tears!
Today was 5 a side football with the children, 4 - 5pm
Loads and loads of quick, fast running. Non stop at times for an hour.
Great fun and strong - again great cross training.
Early evening - Raining again so a bike session.
Tension set @ 30 for 40 mins - good tempo, not too high.
Watch says - 40 mins, Avg HR 104, Max HR 118, Cals 245
SUps - 5 sets of 50 = 250
Squats 5 sets of 50 = 250
Monday, 1 November 2010
1st November 2010 - The darkness returns
Half term over - back to work.
Last month was fantastic for running - now the clocks have gone back, the dark days and nights have returned, the chance of running on the moors, fells and mountains is now well and truely restricted to weekends, however the fitness side will still continue.
30 mins on the bike tonight at tension 30 at a very high tempo.
Legs were heavy tonight, that was probably down to the squats last night.
Watch says 30 mins, Avg HR 107, Max HR 122, Cals 195
SUps 5 sets of 50
Squats 5 sets of 50
Last month was fantastic for running - now the clocks have gone back, the dark days and nights have returned, the chance of running on the moors, fells and mountains is now well and truely restricted to weekends, however the fitness side will still continue.
30 mins on the bike tonight at tension 30 at a very high tempo.
Legs were heavy tonight, that was probably down to the squats last night.
Watch says 30 mins, Avg HR 107, Max HR 122, Cals 195
SUps 5 sets of 50
Squats 5 sets of 50
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