Racing and Training 2019

am Pilates at Bannatyne's

Joined Bannatyne's Gym I marshalled for the 5K Time Trial. I was at the flats. I met and had a chat with Steve Wadley

Did Mountain Road - spent most of the time chatting to Gaynor Lugg.

Did 3 * 3 * 200 on the Fosse - Caerleon Comp path adjacent to Caerleon RFC. I used a garmin workout to control the session. It was kinda tough! my reps were well over 50 secs.

Did a 10 mile LSR with Ays and Claire Morgan-Powell. It was their first 10 mile run and they were full of praise. Also the first time that I felt reasonably recovered from my marathon

parkrun volunteer!

I did six at six ... the original route. Still quite weary from Marathon training.

Did Wetlands Intervals with a very large group 5. A fair few new faces including Theresa Muray (Alice's Mum), two Beths and Gemma  Stainthorp who I follow on Strava but haven't really had a chance to met properly. I will see Gemma at the short LSR on Sunday but she will do the short option (Martyn's run led by Neil Sidney).

I did GLCL (2) at Penallta Park as a training run. Took it easy to start and then wound up the pace. Met Steve (M65+) from Caerleon.

My first training session for the summer season. 3 * 500 (3m) + 5 * 60 all on road so distances are approximate but as near as dammit! Splits  Time Moving Time Distance Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Avg Run Cadence Max Run Cadence Avg Stride Length 1 11:41 11:04 0.91 12:47 12:06 06:00 119 132 155 198 0.81 2 02:15.3 02:11 0.30 07:30 07:16 05:48 121 135 190 200 1.13 3 03:00.7 0 0.02 0 -- 08:00 95 129 131 189 0.07 4 02:20.9 02:14 0.31 07:33 07:10 06:22 127 159 190 200 1.12 5 03:00.9 00:25 0.03 0 14:05 07:33 100 130 119 194 0.13 6 02:20.9 02:17 0.30 07:44 07:31 06:05 120 137 185 197 1.12 7 04:53.9 04:52 0.23 21:22 21:14 08:49 100 134 111 184 0.68 ...

I did the Carphilly 10K. I am not in great shape. It was a warm day. I thought I might do 46 something but in the end I did 48 something. The best bit for me was parking close to Team Rees Gym. I took the wrong turning on the way there though. This was due to the Sat Nav taking me to the wrong point by post code.

I did just over half of a six at six course. We planned two laps of the riverfront, I did one. My total including to and from the car was 4 miles. My chums tonight included Jeff Smith (Bus Driver), Nicola Zerk (Sheep Farmer and aid worker), Roni, Matthew Potter, Dave Prowse, Sam Skelton, Diane Williams and Louise Hopkins. https://www.strava.com/activities/2375314514

Two days ago I suffered a gout attack which I am tempted to attribute to a lime juice saturated Guacamole. I have no proof that this was the source. We have done lots of walking on this holiday break and my legs were tired. I did an out and back run on the sea front. Due to tiredness it turned into a bit of a fartlek session. 

I did another early morning out and back recovery run on the sea front at Fuengirola.

I did an early morning out and back recovery run on the sea front at Fuengirola.

I did the Newport Marathon. I parked in my usual spot near Rugby Road / Eton Road and walked over the footbridge to bag drop etc. Ran easily for 14 miles or so at 08:40 pace which was faster than I had anticipated. Then it started to get a little bit harder. I was running with a group of Langport Runners to around 21 miles. They were on course for 3:45. I caught up with Jan Francis at this point but not long after she powered past me. On Straits Lane I started to get cramps. Rachel Jayne and Louise were on Straits Lane, their support helped. As did seeing Bethan at the 18.5 water station. Prior to that Nick Davies and John Hill were at 7 and 14.5. Chris Davies was at Pye Corner. Janine & Dan were at the Transporter Bridge. Howard was at the SDR Bridge. I knew I had 18 minutes to do 1.5 miles. I needed it. So I achieved my target of sub 4 hours. I hope my time of 3:57:52 will be good enough to get me into London. I know that with a good winters training plus a good summer to com...

Warm up, Six @ Six - The original Route, and cool down With Bethan, Gareth PArry, Grant (from Reading) and Nicola the sheep farmer and maybe one or two others.

Did a short LSR for tapering purposes. We did the Newport 10K route starting at the NISV. Two laps were on offer if needed. I declined.

I did parkrun with a warm up and cool down

I did six at six. The Newport 10K route. There were loads of us this week.

Summer season from 14 Locks. We did the High Cross Circular. Easy pace. I was with group 5. Alison Sheedy struggled at first but then came on strong. Liz Kenward struggled up the hill but came on strong. Julie had to stop at the BP garage for a wee. I waited for her.