Thursday 30th December - Tough run!

Met Nick over at Cowpe a small village near Bacup.
After yesterdays long ish run we had planned a steady run out today.
However ... the run from Cowpe, the 'Whittle Pike fell race was an absolute killer!
The race route is below, 4.5 miles and 1450 ft of climbing! - This we did and added sections on for fun!

It has been a Championship route a couple of times in the past and is due to be again in 2011
Initially we followed the race route, all up hill and very steep!
At the top of the first climb, off the road to the gate at the top I was struggling!
The climbs were really steep!
And so the run went on.
A downhill section over rough ground and then a long drag up to the top of Whittle pike.
The first section here was steep but runnable.
Once onto of the first section the ground was full of tussocky grass - terrible to run on and what at first sight appeared to be the top was actually only 3/4 of the way up to reach the cross at the top.
This last section was tough, but, the view on top were great.

The cross is in memory of a flying officer and Scout Group founder who was lost on a flying mission in 1955. From here we followed the race route down to the bottom of the next climb that was really steep. Very tough. At the top we followed the route past Waugh's well, out to the far hill, up another climb to the trig.

We followed the route back to the junction of the Pennine bridleway, up the last climb, again tough, back to the top of the first climb, very slutchy here, down the first climb, thighs felt it here, along the road and home.

Really tough after nearly 2 hours running yesterday!
Watch says - 115 mins, Avg hr 147, Max hr 164, cals 1355

Wednesday 29th December - TreacherICE underfoot

Met Nick at around 10.30 am this morning and headed out towards Musberry heights and the valleys beyond. On the initial run in, past the reservoirs there were sways of thick ice that was pretty hairy.
As we ascended towards the tops of Musberry, the fog descended and visibility was cut to about 10 meters.
All the way around the ground was frozen and there was still plenty of lying snow that meant tough running conditions. If you weren't slipping and sliding on snow and ice you were twisting ankles on frozen ground!
The run to the chimney was ok, a little steady and we headed along the Rossendale way into the next valley.
A steady run took us along the Rossendale way to a swollen stream, rather than cross here we headed up wards. A tough very steep climb took us to the top of Musden head moor.

This was the hill we climbed to get to the top of the moor.
We followed the ridge around the valley that easier said than done due to thick snow that hid a number of streams a few feet underneath, that Nick found once or twice! - That was cold were a few of the words he muttered! Past Burnt hill we came to a track that took us towards Tor hill. The snow here was waste deep in places! At the top of the Tor, visibility was still very poor.
We took the route of the fell race off the hill - a steep descent! and on frozen ground pretty treacherous. At the path half way off the hill we exchanged pleasentries with a group of walkers and headed off the hill.
The next part, about 15 minutes was a steady up hill climb, this part of the run used to drag for me, but with better fitness it became almost enjoyable!
The top of the climb took us back to the chimney. We followed the path into the woods and headed out past the reservoir for a couple of last climbs. At the top of one we decided to come back in the future and do long hill reps to the top of the heights and back as there are a number of routes to chose here.

There are  anumber of routes to the top of the heights - hills in the background. These will be great for long hill reps!
The run back to the car was steady.
The watch says - 108 minutes, Avg HR 141, Max HR 162, cals 1209

Another run is planned for tomorrow afternoon, the Cowpe fell route, 4 miles and 1300 ft to start and then off into the wilderness for more fun.

Thursday 23rd December - 4 out of 4

The temperature hit a high of 0 degrees today, almost tropical compared to what it has been like.
Legs were a bit heavy today, so a gentle run out was the order of the day.
Ran at about 2.30pm, temperatures had dropped to -3, but little wind, so conditions were fine.
Didn't want to do too much climbing so played about around the Rossendale Way around the Grane road.
In places there had been a few walkers, so running in other peoples footprints helped with grip on the flatter sections of the run, but trying to run across hills was a killer, 3 steps forward and 2 back at times! Running straight uphill was fine, traversing a nightmare.
Having dropped off the Rosendale Way, had a bit of play following animal tracks to see where they took me - that tended to be off the beaten track!

Ran towards Calf Hey Reservoir that was now completely frozen over. ran around the res, then up again back onto the path half way up Musberry Heights. Turned right here and headed into the small wood, played around here for a bit, checking out trails and tracks to see where they took me.
Back towards the lower slopes of the fells. The running here was the best I've found over the last few days. Quite compact snow gave some grip.
Back towards the car park, over the road and headed for the copse of trees to the right, up through the trees and back out onto the Rossendale Way, more nightmare traversing across slopes and back home.
This was the last view of Musberry Heights before crossing Grane road for the last part of the run.

The watch says 60 mins, Avg HR 144, Max HR 157, Cals 680

Badminton for an hour to round things off nicely
1 hour lots of running, great fun.
Felt a bit tired at the end.

Watch says - 60 mins, Avg HR 131, Max HR159, cals 522

Wednesday 22nd December - Hatrick of runs

Another run today, that's 3 snowy runs on the trot!
Parked at Clough Head again, and ran on the reservoir side.
Lots of powdery snow with thick ice underneath.
Went through the gate opposite the car park and headed left.
The plan was to head for Hog Low Pike.
Made my way to part of the Rossendale Way, there was nothing around except sheep tracks.
Some of the small climbs here were tough due to the lack of grip.
Got to the first real climb in no more than steady pace, the climb itself was easy, felt great.
Stunning views of the valley from on top.

Over the style and out in the direction of Hoddelsdon.
There were lots of tracks and footprints here.
Some way down the track I turned left and headed out towards Hog Low Pike.
At this point from lots of tracks there was one set of runners tracks left in the snow.
These were headed in the direction I was taking.
The snow here was pretty deep, just below the knee in places and the frozen ground underneath made running tough.
After a while Hog Low Pike became visible.

The run to the Pike was great and the lone tracks I was following gave an insight into how deep the snow was.
From the bottom of the Pike up was tough running, the snow was above knee height everywhere.
At the top, again the views were amazing!

The light was beginning to fade pretty fast now, I had planned to go to the chimney at the top of the far reservoir, but decided against it.
I dropped off the Pike and headed for the wood overlooking Calf Hey Reservoir. The run through the wood at this point was brill. A steep drop and thick snow.
Came out of the woods at the path around the reservoir and followed the path. The run out and back towards the Grane road here is all up hill and my legs were beginning to ache a bit now.
This is a view from the top of one of the climbs.

The hills in the background are where I had come from, Hog Lowe Pike is over to the right, out of sight.
The run back was steady, the sun was setting and the chill was coming back in the wind.
A fantastic run!
If I get out tomorrow I'll head to the chimney and out to Tor Hill I think and check out the next valley or 2.

Watch says - 80 mins, Avg HR 142, Max HR 157, Cals 844

Thought about a turbo session tonight. Instead went to see an old running friend who is struggling a bit at the minute. had a few hours chatting and reminiscing.

My favourite picture from yesterday's run

Tuesday 21st December - Slip sliding away

After yesterdays run in the snow, my thighs were feeling a bit tired, which is unusual for fell running, tends to be the calfs that feel it, but not today.
Felt the need to try and loosen them off, so went for a run.
Got to Clough Head Car park at about 2.00pm.
The temperature was -7 degrees!
Set off following the same ish route as yesterday, but my grip was slightly better.
I had my X talons on today and mud claws yesterday.
X talons definitely give a better grip!
However with the snow still very powdery, there was very little grip to be had anywhere.
In places there were vast expanses of ice, pretty hairy in places.
After climbing a few hills, the run back down was great, striding out was easy for a change!
The plan to ease off the thighs didn't work, but the run was still very enjoyable!
More snow may be on its way so the runs could be getting tougher.
My plan to do a 30 miler over Christmas is looking iffy at the moment, just because it is tough slogging through the powdery snow at the moment!

Watch says - 80 mins, (10 mins quicker than the same route yesterday) Avg HR 144, Max HR 163, Cals 892

Tonight had an hours badminton, great fun, lots of very quick running!
Felt good until the last game, then a bit leggy after the last two runs.
Watch says - 60 mins, Avg HR 119, Max HR 140, Cals 489

The experiment of doubling up training sessions is working at the moment.
Long may it continue!

Sunday 19th December - Snow joke it's time to run!

Absolutely beautiful day today after the recent heavy snow.
No wind, no clouds, perfect!
Set off from a layby on the Grane Rd at about 1.30pm, with temperatures around -6 degrees.
Headed through Clough Head car park and up the first hill, the day was perfect, amazing views.

View from the first climb

The snow was pretty deep, yet very powdery and there was no grip due to the frozen ground, it felt very much like bamby on ice!

The view back down the hill

Followed the usual route out to the far hill, before following the hill around the back of the farm, past 13 stone hill, again the views were amazing!
It was easy to see how cold it was when ice begins to collect and form on the exposed hairs on you legs!

At times it felt like we were treading water!
The snow was so deep and powdery, tough on the thighs.
Steady run back after taking a detour through the abandoned quary.
Around this point the freezing fog started to encrouch upon the day and the views began to disapear.

Inside the abandoned quarry

On the way back we went through the bit of a wood before the car park, had a 1/2 mile road run back to the car and the run was over.
Toda y was one of those days that come around pretty rarely.
Due to the weather I could have quite easily stayed in side and made some excuse not to run.
As it turned out I ran and had a truely memorable, tough thoroughly enjoyable run!

Watch says - 94 minutes, Avg HR 148, Max HR 167, Cals 1127

One of my favorite pictures on the run 

Finished off the evening's exercise with 30 minutes of fast turbo!

Started off with 80 revs a minute for 4 - 5 minutes, then upped the revs to 90 over the next few minutes. Finally fo the next 15 - 20 minutes of 105, 110+ revs. Warm down for a few minutes at the end.

My thighs were burning at the end after 1 and 1/2 hours tough running this afternoon!

Watch says - 30 minutes, Avg HR 120, Max HR 139, Cals 301

I'm going to try a few doubling up routines over the Christmas break. Run in the morning ish and a turbo session in the evening. We'll see how we get on.

Friday 17th December - Turbo

Quick ish turbo session tonight.
It's been a long week at work, but the holidays are upon us.
Planning of getting plenty of runs in over the next few weeks.
The plan is to complete a 30 ish mile route just after Christmas, so need to keep up the training.
Tension set at 30 out of 50.
80 revs a minute for the first 5 mins then up to 90 for the next 10, then 100+ for the next 10 minutes.
Minimum of 120 revs a minute for 1 minute, rest for 30 seconds and continue - Tough!

Watch says - 38 minutes, Avg HR 115, Max HR 143, Cals 304

2 hour run planned for Sunday afternoon - Snow is the forecast so we'll wait and see.

Thursday 16th December - Badminton

An hours badminton tonight.
Great fun - lots of quick fast running - Great
Watch says - 60 mins, Avg Hr 117, Max HR 147, Cals 485

The stats from tonights badminton were lower, as far as Max HR goes compared to the turbo session last night. Goes to show, the turbo sessions are worthwhile! - I guess another turbo session wont go a miss tomorrow!

Wednesday 15th December - Turbo

Really busy this week.
In late most nights mean turbo sessions on the bike are the order of the day at the moment.
In a strange kind of way I'm beginning to enjoy them.
I've gone beyond the monotomy of peddling and added plenty of challenges in to keep up the interest.
Just over 40 minutes on the bike.
First 5 mins as a warm up, revs starting at 80 ish a minute and by 5 mins building up to 90 revs per minute.
Bike tension was set at 30 out of 50.
Every 5 to 10 mins I upped the revs by at least 5.
For 15 to 20 minutes I was at 90 revs.
20 mins to 30 mins I was at 100 revs
30 to 35 mins was at 105 revs.
From 35 mins to 42 I cycled at 120 revs for a minute rested for 30 seconds and repeated! - Killer!

Watch says - 42 mins, Avg HR 117, Max Hr 150, Cals 409

Monday 13th December - Back on the bike

50 minutes of high tempo turbo session.
Tension set at 30 out of 50.
The first 5 minutes were pretty tough after the run yesterday.
Once I got into it and warmed up the legs got going!
Revs at the beginning were about 85 a minute.
After 5 minutes revs were up to 90.
After 15 mins I was averaging 95 revs a minute.
This I kept up until 40 minutes.
From 40 minutes I pushed on for the last 10 minutes upping the revs to 100+
The last 5 minutes revs were at 105+
Another enjoyable turbo session - feeling good again!

Watch says - 50 minutes, Avg HR 117, Max HR 144, Cals 403.
Busy week at work this week, can't see any running taking place, so the bike will have to do!
Finish for Christmas hols Friday - Run Saturday!

Sunday 12th December - Running again!

The weather has reached a barmy 1 degree so runs are back on!
A beautiful, clear frosty morning today.
Ran at 10.00am from Clough Head Car Park.
The 'normal' ish route allowing me to add bits on as and when required.
The first part of the run, the initial climb from the car park was tough, struggled with breathing, with the temperature, wind chill below zero.
Next part of the run was steady, the ground was frozen for the majority of the route.
The run out to the far hill was completed in 19 mins, slightly down on my normal time here.
Round 13 stone hill, round the back of the far farm and back to the 'Priestinax' down the track to the last hill.
Ran this well, which surprised me as I wasn'tfeeling great.
Back up the track, an uphill drag then back home.
A truely beautiful day. No wind, crisp and you could see for miles.
Great to be running again!

Watch says - 77 mins, Avg HR 142, Max HR 180, Cals 758
Holidays start next weekend so plenty of runs planned.
Looking to do a 27 - 30 miler loop out to Peel tower and back at some point.

No time for a run tomorrow so I'm planning a tough turbo session 1hour plus!

Wednesday 8th December - Enjoying Turbo (Strange)

More time for turbo!
-8 degrees outside - still thick ice on the ground tonight.
More time to turbo!
Tension set at 30 out of 50 for a ten minute warm up, revs started at about 80 and moved up to 90 over 10 minutes.
Tension at 30 revs upped to 100 per minute for 5 mins.
Tension at 40 revs at 100 per minute.
Etc etc
Continued for 40 minutes.
Hard work, but in a strange way I quite enjoyed the session.
Still have the need to run though!

Watch says - 40 mins, Avg Hr 119, Max Hr 141, cals 327

Tuesday 7th December - Tuesday badders

A great hours badminton on a very cold night -8 degrees tonight.
Felt a bit rough during the day, so was a bit dubious about badminton tonight.
Started off fast and got faster!
Lots of running, once into it felt ok.
An enjoyable training session, but need to get a run in soon!
Busy at work on Saturday, but i'm hoping to get out Sunday.
The weather is due to be a few degrees above freezing Sunday, before turning cold again.
 Watch says - 60 mins, Avg HR 118, Max HR 143, cals 471

Roll on Sunday!

Monday 6th December - More turbo

Legs feeling a bit tired after yesterdays turbo.
So ... lets do some more!
Tension at 30 out of 50, first 5 mins was a warm up revs at 80 per minute, upping to 90 - 95 revs.
Next 10 minutes revs at a steady 95 revs.
Next 10  minutes revs up to 100+ revs per minute.
5 minutes revs at minimum 105 revs per minute.

Watch says 30 mins Avg HR 111 Max HR 133 Cals 215

Then last ten minutes tension still at 30 then revs at a minimum of 110 per minute.
Tough!!

Watch says 10 mins Avg HR 127, Max HR 146, Cals 93

In a strage sadistic manner I'm quite enjoying these sessions!

Sunday 5th December - Tough Turbo

Weather is still bad, thick ice today, freezing fog with temperatures around - 7 degrees.
Struggling to get the car moving to get to a normal run route.
Thought about running from home, but the ice and having to road run / ice slide a tough turbo session was the order of the day!
Set the tension at 30 out of 50 and kept a steady tempo of 90 revs a minute for 10 minutes.
Upped the tension to 40 out of 50 and upped the revs to 100 per minute for 10 minutes - (tough)
Tension back to 30 out of 50, revs still at 100 for 10 minutes
Tension up to 40 revs upped to 100 - 110 per minute for 10 minutes
Tension back to 30 revs at 100 for 10 minutes
Tension back up to 40 minimum 100 revs per minute for 5 mins.

Really tough session but enjoyed it.
Thighs felt it!
Should be good at increasing running speed going up hills!

Watch says - 55 mins, Avg HR 122, Max HR 153, cals 469

Saturday 4th December - Tough Turbo

Friday was a rest day.
Saturday - busy today, during the day, no time to get a run in.
Turbo training session tonight - http://www.turbotraining.co.uk/indoor_cycling_workout.php?id=747 

Run planned for tomorrow - starting at 2.00pm from Clough Head car park, the aim is to get to the trig at Bull Hill, but this will be dependent upon the weather.
Run cancelled - thick, thick ice here, can't get the car out, don't fancy running from home, it would be more like ice skating - Bambi on ice!

Turbo training session tonight - 60 mins + is the target.
Steady turbo with the tension set at 30 approximately 80 - 90 revs per minute for 60 mins.
Plan a run or tough turbo tomorrow.

Thursday 2nd December - Badminton take 2

Really good hour of badminton!

Lots and lots of running. 

Partner for the hour hasn't played for about 2 years, but still a good player.

However picked her spot on the 'T' 

Great for me as I had all the court to cover! - loved it.

Watch says - 60 mins, Avg HR 128 Max HR 156 cals 569.

Pretty high numbers here for badminton.

The weather here is still white and very cold! -11.5 degrees this morning.

More snow and cold weather expected.

Plan to get a good run in this weekend - try to get a 2 hour session in. Depending upon the weather will determine where the run will go from.

I had thought about the run to Bull Hill but we'll see. 

Wednesday 2nd December - Turbo Bike session

Finally got around to a turbo bike session!
Started with a 10 minute warm up, that turned into a pretty hard warm up session with the tension set to 30 out of a maximum 50.
Recently found this great website that attempts to make turbo sessions less dull - www.turbotraining .co.uk lots and lots of really good ideas here for what ever you are trying to achieve, well worth a look.
Anyway initially felt tough during the warm up, but then eased into the session slowly beginning to feel good. After 10 mins I upped the cadence to betwwen 90 - 100 revs per minute for a 43 minute session.

Watch says - 10 mins + 43 mins = total of 53 mins, Avg HR 118, Max HR 133 Cals 441
Next TT session http://turbotraining.co.uk/indoor_cycling_workout.php?id=681 basically a 10 minute warm up session then a 5 minute hard session with a 2 minute recovery then repeat and see how far you can go! On the hard session I will be looking for a pretty high HR.