Training for Scottish Road Relay Championships

Race report to follow but today's National Road Relay at Livingston was a successful one. Running 1st leg (short stage of 3.15 miles), I put Cambuslang into the lead with a time of 15:47, finishing ahead of Michael Deason (Shettleston) and Scottish Under 20 Cross Country silver medallist Dale Colley (Central). I had a point to prove to myself after months of struggling after the Dublin Marathon so went out hard and got the reward. We eventually finished 2nd behind a strong 6 man Central team.

I've listed below my training leading up to the race which began after a complete 2 week sabbatical from the sport following my capitulation at the National Cross Country (the less said, the better). I've listed a training run called the Mixed Grill a few times. This involves 7.5 miles continuous running of 1 mile easy, 2 miles hard, 1 mile easy, 8 x 1 min hard 1 min easy then easy running for the rest of the run. Like a mixed grill you would order in a restaurant, it has a bit of everything, hence, the name.
 

Week Commencing Monday 10th March

 Monday: 5.5 miles easy (36:35).

Tuesday: Club, Hampden run, 7.8 miles easy (51:27).

Wednesday:  8 x High Point hill reps, 5.5 miles including warm up and warm down.

Thursday: Mixed Grill, 7.5 miles (45:31)- 2 mile section in 11:16.

Friday: Rest.

Saturday: Race- Clydesdale Harriers 5km Road Race, 6th in 15:25.

Sunday:  Longer run, Whitelee Windfarm, 12.6 miles easy (1:28:34)- gale force wind.

Mileage: 44

Week Commencing Monday 17th March

Monday: 6-6.5 miles easy (39:41).

Tuesday: Club, Baillieston, 8-8.5 miles easy (54:58).

Wednesday: Rest- work commitments.

Thursday: 8 x High Point hill reps, 5.2 miles including warm up and warm down.

Friday: Mixed Grill, 7.5 miles (45:22)- 2 mile section in 11:00, driving wind and rain.

Saturday: 6 miles easy (40:25).

Sunday:  Longer run, Whitelee Windfarm, 20 mins easy then 5 mins 1 min 2 mins 4 mins 1 min 2 mins 4 mins, all with 5 mins jog recoveries, 12 miles (1:16:07).

Mileage: 45

Week Commencing Monday 24th March

Monday: 6.2 miles easy (39:23).

Tuesday: Club, Clyde Walkway, 7.75-8 miles brisk (50:02).

Wednesday:  10 x High Point hill reps, 6 miles including warm up and warm down.

Thursday: Mixed Grill, 7.5 miles (44:04)- 2 mile section in 10:56, encouraging improvement on the whole run.

Friday: 8.5 miles easy (57:09).

Saturday: Rest.

Sunday:  Race- Scottish Road Relay Championships, 1st leg (3.15 miles), 15:47 and 1st place, team silver.

Mileage: 41

Clydesdale Harriers 5km Road Race, 15th March 2014

A brief update due to other commitments taking up my time. I lined up for this race in Clydebank off of 6 days training after a complete 2 weeks of self chosen bone idleness in the aftermath of my brief cameo at the National Cross Country. After 3km, I was blowing hard but this was only to be expected. I finished 6th in a time of 15:25. I'm pleased with this since it is a good base to build on as I get fit again. Dermot Cummins won the race in 14:58, 17 seconds clear of Paul Sorrie.

 

Next up for me is the Scottish Road Relay at Livingston on 30th March. I've requested a short leg so hopefully I can run a comparable performance to this one and help the team at the same time.

Scottish National Cross Country Championships, 22nd February 2014

The less said the better.

End of report.