Tag Archives: pb

Quebec training week 10

A great week of training culminating in a Kirkcaldy park run PB of 22:29!

 

As he running has picked up cross training sessions dropped this weeksomething I am determined to remedy over the next few weeks.

Totals for week 10 were:

Running 30 miles with 2000ft of climbing.

Biking 33 miles with 1500ft of climbing.

Two yoga sessions.

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Winter base+Week 20

One week to go to Stirling, the reason I devised Base+.  What has the experience been like?  Good, eye opening and worthwhile.  I am still learning things about the way my body reacts to training how to tackle rest and recovery and how to pace my sessions.  The 5 week mesocycle seems to suit me with PB’s on the bike and run to prove it of course it is all about getting a PB at Stirling for that we will have to wait a week and hopefully I shall be sitting here next week telling you I made it.

 

Stats:

Bike 100 miles in 9h 25 with 4320 ft of climbing.

Run 16.2 miles in 2h 44m with 986 ft of climbing.

Winter base+week 18

Stirling is drawing ever closer and with last weeks race showing that I was pretty much where I thought I should be this week was about just sharpening up skills and drills and TLC for the bike.  With no test weeks left I decided to do the park run and despite a runny nose and a windy day got a PB for the Kirkcaldy course.  I have now decided not to do Cupar 5 a local race and this week concentrate on some final tempo work before the big day.

Week 18 stats:

Bike 84 miles in 8h 8m with 3,783 ft of climb.  This included a ride of 40 miles along the John Muir Way see Scottish bike touring for full report.

Run16.8 m in 2h 57m with 807ft of climb.  This included a PB of 38 secs at the Park run!

Winter base+ week one

A successfull start to my 20 week trg programme.

The first thing I did was get base measures so I could calculate paces and HR for the run and bike.  I used the turbo for the bike test so I can take the test again in the same conditions.  I used the Kirkcaldy park run to calculate paces for the running and got a PB for the course even though the conditions were not ideal.  These tests will be repeated in week 5 and every 5th week thereafter.

This was a base week so not too punishing but with a couple of hard rides and runs nonetheless.  Totals for the week were:

Bike 91 miles 7 h 2400 ft

Run 18 miles 3 h 627 ft

Race review Alloa half marathon

Once an annual pilgrimage of mine Alloa had slipped from my radar for a few years.  The site of my HM PB a few years ago, 1:22:18, I entered this year with the intention of having a moderate run and perhaps putting in 10 miles at marathon pace.  I had a problem however what was marathon pace for the Great Wall?  This problem was compounded when I looked at age graded tables to be confronted with the fact that a time of 1:35 would be the equivalent of my 1:22 all these years ago!

I lined up with the idea that sub 2 hours would be a good target.  The race had changed since I had last done it with a new start and finish but the rest of the course remaining much the same which meant a finish with a sting in the tail a hill about half mile long and steady!  It was a good day for distance running very little wind and cold but once you got going that soon changed.  Something else that changed was my pace!  I was feeling really good and the miles seemed to fly past even on the hill I managed to keep a good pace and of course what goes up must go down and I ran downhill to the finish to cross the line in 1:40 with plenty left in the tank.

It had been a while since I had done a “mainstream” race like Alloa and it was good to see some old friends and have a good old chinwag.