Monday, 15 September 2014

Training for Stirling 10km Road Race (Scottish 10km Championships)- Back to Basics

Plans changed somewhat following the Dundonald 10km. 11 days later, my cautious optimism was shattered with a very poor performance in the 5000m at the Scottish track championships in Kilmarnock. I finished a distant 11th place in 15:45, my slowest 5000m on the track since 2009. The appalling weather conditions didn't help my motivation. The wind was above the legal limit for sprints and the driving rain worsened during the race, sapping my competitive edge. I returned home in the foulest of foul moods where my Dad and I exchanged some words. We reached agreement that I had gone too long without the sort  of training which had produced my best results so agreed on a plan. We called it "Back to Basics."
Race plans were also adjusted. I withdrew from the 10,000m in Stretford, setting the Scottish 10km in Stirling the following week as an alternative target. A report will follow but, suffice to say for now, it went alright. Below is my training leading up to the race beginning with the day after the 5000m. Key recurring themes were my old staple favourites- Monday track session with a jog home warm down home of just over 3 miles (I also got a lift halfway there and jogged the rest for a warm up), run home from work, High Point hill reps, Thursday club session, a Saturday double and long Sunday Windfarm runs. A nice, boring, consistent training diary, my favourite kind.

Week Commencing Monday 18th August

 Monday: Track, 8 x Tempo 100 (alternate 100m jogs and 50m sprints for 1200m) then 8 x 500m in 1:27-1:30, 8.1 miles including warm up and warm down- I was still in a bad mood, hence, the sprints at the start.
Tuesday: 7.6 miles easy (49:43), run home from work.
Wednesday:  10 x High Point hill reps, 7.5-8 miles including warm up and warm down.
Thursday: Club, 2 x 10 mins, 30 secs recovery (average 5:21/mile pace), 6.5 miles including warm up and warm down.
Friday: Rest.
Saturday: AM: 8 miles easy (52:29).
PM: 3.4 miles easy (21:39).
Sunday:  Longer run, Whitelee Windfarm, 12 miles (1:17:42), easy first half (41:38), brisk second half (35:54).

Mileage: 53

Week Commencing Monday 25th August

Monday: Track, 6 x 600m in 1:47-1:49 plus 1 x 400m in 69 secs, 7-7.5 miles including warm up and warm down.
Tuesday: 7.6 miles easy (48:23), run home from work.
Wednesday:  10 x High Point hill reps, 7.8 miles including warm up and warm down.
Thursday: Club, 2 x 10 mins, 30 secs recovery (average 5:16/mile pace), 6.5-7 miles including warm up and warm down.
Friday: Rest
Saturday: Scottish Athletics Mens League Division 2 Match 4, Scotstoun, Glasgow
800m A race- 7th in 2:08.78
10,000m Division 1 and 2 combined- 1st Division 2 and 3rd overall in 32:12.38.
10.2 miles including warm down.
Sunday:  Longer run, Whitelee Windfarm, 12.5 miles easy (1:21:37).
Mileage: 52

Conditions for the Mens League were as windy as Kilmarnock but without the rain. An even paced 10,000m (16:09 first half, 16:03 second half) suggested better things to come. I went a jog for just over 20 minutes at home afterwards because I wanted it to feel like a double session.

Week Commencing Monday 1st September

Monday:  Track, 16 x 300m in mainly 50-51 secs plus 1 x 200m in 33 secs, 7.9 miles including warm up and warm down.
Tuesday: Rest- decided on after Sunday's run to let legs recover from the Mens League.
Wednesday:  10 x High Point hill reps, 7.8 miles including warm up and warm down.
Thursday: Club, 2 x 10 mins, 30 secs recovery (average 5:18/mile pace), 6.5-7 miles including warm up and warm down.
Friday: 6.3 miles easy (39:26), shortened run home from work.
Saturday: AM: 8.5 miles easy (55:19).
PM: 3.5 miles easy (22:16).
Sunday:  Longer run, Whitelee Windfarm, 12 miles (1:17:16), 6 miles easy, 4 miles brisk (23:30), 2 miles easy.

Mileage: 52

Week Commencing Monday 8th September

Monday: Track, 7 x 400m in mainly 70-71 secs plus 1 x 200m in 34 secs, 5 miles including warm up and warm down.
Tuesday: 6 x High Point hill reps, 4.75 miles including warm up and warm down.
Wednesday:  4.5 miles easy (28:11), shortened run home from work.
Thursday:Club, 2 x 7 mins, 30 secs recovery (average 5:08/mile pace), 5.5 miles including warm up and warm down.
Friday: Rest.
Saturday: 2.5 miles easy (16:31)
SundayRace- City of Stirling 10km Road Race (Scottish 10km Championships)- 5th in 30:34, PB and team bronze.
10-10.25 miles including warm down.

Mileage: 32

It's incredible what going back to basics can bring you.

Above: Cambuslang's 3 team counters post race. Left to right- me, Robert Gilroy, Kerry-Liam Wilson. Photo courtesy of Scottish Athletics.

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