Running is a simple sport really. You get out what you put in and hard work and consistency can take you a long way. It is also a sport too many people like to over complicate. Over the years I have learned that every individual has to find the approach that suits them. Once it clicks though, there is no better feeling.
Imagine my frustration as, apart from a 3k on the Green outing, it took me until March to line up for a race this year and the same amount of time to string 2 full training weeks together. That's what a chest infection and 2 ankle sprains caused. Mercifully things have come together in spectacular fashion since. A peak was reached a few days ago (at the time of writing) when Cambuslang swept the board of men's prizes at the Scottish Road Relay with golds in all 3 categories, senior, over 40 and over 50. It was with great pride that I lined up on second leg for the senior team and managed to reverse my trend of gradually slowing times on the long leg, clocking 29:21 for the 5.8 miles, moving us from 8th to 4th. Craig Jardine, Robert Gilroy, Ryan Thomson and Kyle McLellan then finished the job Iain Reid and I had started.
For anyone interested, I've listed my training leading up to the race below. If it's boring, I'm pleased. After all, consistency is everything.
For anyone interested, I've listed my training leading up to the race below. If it's boring, I'm pleased. After all, consistency is everything.
Above: the gold (us), silver (Central) and bronze (Inverclyde) medal winning teams. Photo courtesy of Scottish Athletics.
Week Commencing Sunday 28th February
Previous 2 weeks mileages- 25 and 10
Sunday: Longer run, Whitelee Windfarm, 12 miles (1:20:50).
Monday: 4 x 1 mile, 2 mins recoveries (rep times- 5:36, 5:27, 5:25, 5:25), 7 miles incl warm up and warm down.
Tuesday: 8.5 miles easy (56:11)- new route I've named "the EK Tour." Stopped early, full route would be 9 miles. Walked/jogged the last half mile home.
Wednesday: 4 x long hill reps (800m approx), Lickprivick Road, EK, run back recoveries, 4 miles covered in 24:50, 8 miles incl warm up and warm down.
Thursday: 2 x 10 mins, 30 secs recoveries (average 5:32/mile pace), 8.6 miles incl warm up and warm down.
Friday: 6 miles easy (38:57)
Saturday: Rest
Mileage: 50
Week Commencing Sunday 6th March
Sunday: Race- Cambuslang Harriers Down By The River 10k Road Race, 2nd in 31:49, 10.2 miles incl warm up and warm down.
Monday: 6 miles brisk (37:20)
Tuesday: reps of 5:30, 11 mins, 5:30, 2 mins recoveries, 7 miles approx incl warm up and warm down- meant to be a session of 1 mile, 2 miles, 1 mile but distance measurer on the watch was a bit wonky so ran based on effort. More or less the same session really.
Wednesday: 8.5 miles brisk (53:20)- off work, ran at lunchtime.
Thursday: 4 x long hill reps, Lickprivick, run back recoveries, 4 miles covered in 24:42, 8.5 miles incl warm up and warm down.
Friday: Rest
Saturday: Race- Cupar 5 Miles Road Race, 2nd in 24:49, 10.25 miles incl warm up and warm down.
Mileage: 50
Week Commencing Sunday 13th March
Sunday: Longer run, Whitelee Windfarm, 13 miles (1:25:22).
Monday: 1 mile, 1 mile, 2 miles, 2 mins recoveries (rep times- 5:31, 5:20, 10:45), 7 miles incl warm up and warm down.
Tuesday: 6 miles brisk (37:27)- post work run in Paisley before Queen's Park game, 3-1 to Annan, wished I hadn't bothered (with the game, not the run).
Wednesday: 4 x long hill reps, Lickprivick, run back recoveries, 4 miles covered in 23:58, 8 miles incl warm up and warm down.
Thursday: 8 miles easy/brisk mix (50:29), cycle path from Paisley to Elderslie and back- stopped briefly in Elderslie to look at the Wallace Monument.
Friday: Rest
Saturday: Race- Clydesdale Harriers 5km Road Race, 8th in 14:59, 8 miles incl warm up and warm down.
Mileage: 50
Week Commencing Sunday 20th March
Sunday: Longer run, Whitelee Windfarm, 13 miles (1:23:52).
Monday: 1 mile, 2 miles, 1 mile, 2 mins recoveries (rep times- 5:14, 10:39, 5:15), 7 miles incl warm up and warm down.
Tuesday: Club, 8.1 miles brisk (49:55), Clyde Gateway route.
Wednesday: 4 x long hill reps, Lickprivick, run back recoveries, 4 miles covered in 23:57, 7.1 miles incl warm up and warm down- feeling tired.
Thursday: 9 miles easy (58:34), the EK Tour- see Wednesday.
Friday: Rest
Saturday: 2 x 8 mins, 30 secs recoveries (average 5:25/mile pace), 6 miles incl warm up and warm down- short and sharp due to poor weather.
Mileage: 50
Week Commencing Sunday 27th March
Sunday: 7 miles brisk (43:02)- little energy for a long run so delayed it a day, road trip to Fife the day before to see Queen's Park, off work on Monday.
Monday: Longer run, Whitelee Windfarm, 13 miles (1:21:33), 20 mins easy then reps of 5 mins, 1, 2, 4, 1, 2, 4, 5, all with 5 mins jog recoveries- an old Charlie Spedding session. Felt good throughout. Had an afternoon and fish tea in Saltcoats as a reward.
Tuesday: 1 mile, 2 miles, 1 mile, 2 mins recoveries (rep times- 5:14, 10:32, 5:11), 7 miles incl warm up and warm down.
Wednesday: 4 x long hill reps, Lickprivick, run back recoveries, 4 miles covered in 23:06, 7 miles incl warm up and warm down.
Thursday: 9 miles easy (57:11), the EK Tour.
Friday: Rest- poor weather and feeling very tired, ie. couldn't be bothered.
Saturday: 4 miles easy (25:25).
Mileage: 48
Sunday 3rd April: Race- Scottish Road Relay Championships, 2nd leg (5.8 miles), 29:21, 5th fastest long leg overall and team gold.
Great result Stuart, no doubt based on getting in the consistent training, and adapting the training to conditions and energy levels, rather than battering on regardless.
ReplyDeleteThanks Chris. It defintely seems to be a case of finding what works. I'll be trying to get to more club sessions. Unfortunately I'm home too late from Paisley too often to make it along on time.
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