Racing and Training 2019

Did a 16 mile LSR with Chris Stevens (who cut his run to 12) and Jon Kendall.

We did a Wednesday summer NISV session.  3 * 1 mile reps on road. We did one lap as a warm up. Steve Crowther was leading Group 5 and I was tagging along. We missed the one mile cool down!

Went to 14 locks and did an out and back on the canal. 25 minutes out 25 minutes back. I lead group 5 though Rachel, Kat & Laura Richards were the pace makers. Carl Elliott was tail runner for the group. Tuesday: Out & back on the canal tow path from 14 locks. Sun came out for the first summer (?) session. Great company; lots of happy new faces; and happy old faces too.

I had a chat to a new member at the NISV. A bus driver called Jeff Smith.. - he's a friend of Dave Fry. He did the shorter run with Martyn. I did a 20 mile LSR - the last one on the schedule before the Newport Marathon. I planned to do 10 minute miles but as we took the left fork just before Redwick Michael Larcombe began to slow and I had to hang back and look after him. When we got on to Broad Street Common I had decided to take the shorter route back. Michael was OK but his legs were chafed. He phoned for a rescue vehicle! I ran up towards Motorpoint and then back down to Broad Street Common and along it a bit in order to reclaim the two miles that would have been lost. I met Jon Kendall at Pye Corner and we ran in together. All together in today's slower group were Myself, Jon Kendall, Michael Larcombe, Jackson Sanders, Geraint Symes and Chris Stevens. About 6 miles into the run Elinor Phillips had GI issues and Sarah Francis returned to base with her.

ran to thriverfront, did the parkrun, Jog walk home

Did six at six - the original route. There were 19 of us... Andrew Thomas, Bethan Coles Carl Elliott David Proffitt Liz Davies Gareth Parry Gaynor Lugg Kerry Sweetman Leanne Westacott Louise Hopkins Matthew Potter Roni Margerison Sam Skelton Sue Cotterell Stuart Salvage Sian Nicholls Steve Crowther Stuart Howison 1 unknown

We did some one mile track intervals. I was in group 5. Rachel was leading. I did three miles. The first was steady the second was a similar pace because i was warmed up a bit and the third was similar too.

Did riverfront intervals ... 4 sets of 4 with 3 minutes recovery. I led group 5 ... mostly from the back!

Did a Newport Marathon reccie... 20 miles. With: Me, Andy Barry, Sarah Kembrey, Claire Corten and Marina Wright. The ladies were more comfortable than Andy and I. I kind of died at 19 miles but did the full 20. The course we did went out via Traston Road to Broadstreet Common. onwards to cross the Queens Way. Then an immediaqte right turn down a small lane / bridle path into Magor. We did a loop of Magor Village then headed to Redwick where we took the anit-clockwise route past  the Rose Inn then headed back towards Bishton (never getting that far of course). We arrived at the part of the marathon course where outbound 7 miles meets inbound 14.5 miles. We went back via Broadstreet common and here's the rub. Maybe we should have gone via Gold cliff to make the 20. The way we went we had to do a 2 mile circuit of the Sports village to make the 20. Same again next week perhaps?

I did six @ six Harlequin Dream for the first time this year. I was very tired. The Wales Women v Czech Republic international footbal match was yesterday I was feeling stiff and sore. Too many carbs and too much alcohol.

I did 8 * 500 metres (approx) intervals on the Queens Way with Group 4 (lead by Nick Davies). This was from the Glan Llyn estate entrance to the Llanwern Bull.  I was tired and leggy and I cruised them.

from my Torun blog... This was the day of the half marathon. Like the 10K it was well organised. I noticed, as an LCHF runner that refuellers were concerned about their gels. I noticed lots of illegalities. Runners only wearing one number for instance. I cruised this race, I still had that 10K in my legs. I caught up with the 75-year-old Slovakian guy who I was so close to in the 10K. At the end I caught and pushed (metaphorically not literally) past a British girl. We helped each other to the finish line. I collected my second team silver, this time with Geoffrey Newton and Andrew Murray. We waited two hours for our presentation. I didn’t have anything to eat until very late in the day. I did need electrolyte tablets though and I had to ration my tube of 20. Next time I will take two tubes and I will make sure they are a sport informed approved brand. SIS Go Hydro for example.

I did the WMACi 2019 10K Road Race (in  Toruń). The weather conditions were very good, maybe just a bit too breezy. The event was well organised. The course was an out and back 10K so a little bit dull. However, I jockeyed with Angela Copson for the first half of the race. During the second 5K she pulled away from me. My time of 46:18 reflects the fact that I am lacking short interval speedwork training. I shall get back to that after the Newport full marathon.

I did the WMACi cross country. It was a touch course and was full distance this year. Alan Newman ran well as did Andrew Murray I was third Brit and we got team silver. Here's what I said to Keith about my race predictions for the cross country and the half marathon... The Finn who was DQed (in the cross country) was disqualified for not wearing his country’s official masters athletics vest.     We had an M55 runner in the cross country who was disqualified for only wearing one number. Runners are supposed to wear numbers front and back and are also given a third number as a bag label. This particular Brit in his first international outing received three numbers and as he is running in three races he assumed that there was one number for each race. Oops! He finished as one of the first three Brits and would have scored well for the team. His mistake cost the M55 team the team gold medal. Did he read Maurice’s missives I wonder? I usually do some research to get ...

I did the  Torun parkrun. I ran it a bit too hard probably, I was chasing down Andy Murray and I overtook him. I did 24 minutes and something - fastest parkrun of the year. My facebook comment was thus... t's not often that I get edged out at parkrun by a woman aged over 70 but it has been pointed out to me that Sabra Harvey of the USA cruised round in 23:18 today. Her best for the year is a 21:17 parkrun in Florida in February.  😳

Started a track session with group 4. 4 sets of 4 300s with 100 jog recovery. Legs were too tired and I had to abort the session.

I did riverfront intervals with group 5. Easy paced - legs were tired.

I did the Fission 20 20 road race on a day when there were 60 mph winds. I was close to Jo Webb and Julie Scholey plus Keith Langley from Pontypool. At 18 miles my legs were shot but I managed to hang on in there and finish. I think I ran too hard into the wind on lap two. I shall run the marathon a bit more cautiously.

I did Fission 20 / 20. I ran hard. There were strong winds. I had two older women around me... experienced marathon runners... Julie Scholey and Jo Webb (Bitten Road Runners) also Keith Langley from Pontypool. My legs had gone with about 1.5 miles to go. I managed to hang on. Sarah McNaney was just behind me. I won the M65 age category ... a bottle of red wine.

Sports massage with Josie