Sunday, 6 January 2013

Training for Scottish Inter District Cross Country

My debut at the Scottish Inter District Cross Country Championships constituted another step in the right direction towards banishing Inverkip from the memory bank. 10th place from 35 finishers and 5th finisher for the West of Scotland team left me in the happy position of earning a gold medal as part of the winning West team. With the race incorporated into an international meeting being broadcast live on BBC, I quite enjoyed the "big event" feel to things at Edinburgh's Holyrood Park. Normally the senior men run last at most championships I attend. This time I was quite happy being on the undercard then to enjoy the televised part in person.

A report on the race will follow but for now, for anyone interested, below is my training for the race starting from the Monday after the West District Cross Country. I endeavoured to increase my mileage, managing 60 for 3 consecutive weeks then easing down during the week leading to the race. The main changes were adding mileage to the midweek runs/sessions and doubling up on Saturdays.

Week Commencing Monday 10th December

Monday: Track, 16 x 400m (68-70 secs) with 100m slow jog recoveries, 8.5 miles including warm up and warm down.
Tuesday: Club, Hampden run, 7.7 miles easy/brisk mix (48:56).
Wednesday: 14 x High Point hill reps running hard uphill, 7.9 miles including warm up and warm down.
Thursday: 7.5 miles easy (48:45).
Friday: Rest.
Saturday: AM: Showground, East Kilbride- 10 mins (3 mins recovery), 4 x 3 mins (2 mins recoveries), 10 mins, 8.8 miles including warm up and warm down.
PM: 3.3 miles easy (22:28).
Sunday:  Longer run, Whitelee Windfarm, 17-17.5 miles easy (1:57:01).

Mileage: 60

Week Commencing Monday 17th December

Monday: Track, 12 x 500m (1:26-1:30) with 200m slow jog recoveries, 8.2 miles including warm up and warm down.
Tuesday: Club, Baillieston run, 8.2 miles easy (53:28).
Wednesday: 14 x High Point hill reps running hard uphill, 7.7 miles including warm up and warm down.
Thursday: Rest- work Christmas night out.
Friday: 5 miles (31:38) comprising 15 mins easy then 2 sets of 3 x 30 secs strides with 30 secs jog recoveries and 5 mins between sets- squeezed in before club Christmas dinner.
Saturday: AM: Pollok Park, Glasgow- 5 mins, 4, 3, 3, 4, 5 (90 secs recoveries), 6 x 1 min with 1 min jog recoveries, 5 mins, 9.5-10 miles including warm up and warm down.
PM: 3.3 miles easy (22:10).
Sunday: Longer run, Whitelee Windfarm, 18 miles easy (2:07:19).

Mileage: 60

Week Commencing Monday 24th December

Monday: Kelvin Industrial Estate, East Kilbride (road)- 1 min, 3, 5, 5, 3, 1 (1 min jog recoveries), 8.1 miles including warm up and warm down.
Tuesday (Christmas Day): 4 miles easy (26:28)
Wednesday: Race- Ayr Turkey Trot 10k Road Race, 2nd in 31:08, course best, 7.7 miles including warm down.
Thursday: 6 x High Point hill reps plus 5 miles easy (34 mins approx), 9 miles total- feeling tired and hazardous underfoot with snow so cut the hill reps and made the remainder an easy run.
Friday: Rest.
Saturday: AM: Showground, East Kilbride- 15 mins (2 mins recovery), 7 x 1 min with 1 min jog recoveries, 10 mins, 9.5-10 miles including warm up and warm down.
PM: 3.3 miles easy (22:28).
Sunday: Longer run, Whitelee Windfarm, 18.5 miles easy (2:09:42).

Mileage: 60

Week Commencing Monday 31st December

Monday: Rest.
Tuesday (New Years Day): 7 miles easy (46 mins approx)
Wednesday: Race- Beith Harriers 4.8 Miles New Year Road Race, 1st in 23:28, 6 miles including warm down.
Thursday: Road, 2 sets of 1 min, 2 mins, 1 min with 1 min jog recovery between reps and 4 mins jog recoveries between sets, 4-4.5 miles including warm up and warm down.
Friday: Rest.
Saturday: Race- Scottish Inter District Cross Country Championships (8km), 10th in 27:07, team gold.

In the evening I did the same 3.3 mile run as previously. Sunday run was an easy hour (9 ish miles) for a week's mileage of 35.

7 weeks and counting until the National Cross Country in Falkirk!


 

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