im back!!!

Went to blackpool this weekend gone for the Great north west half marathon and what a cracking weekend!
set off on saturday mid morning got to b'pool at 1 ish and had a wander about then found a pub to watch the abomination of an england rugby match then back to the hotel (b+b) for our dinner which was a pre ordered lasgne just the ticket for fuelling a hard fast half the next morning !!!
slept like a log on sat pm (which never happens before a race) up for brekkie 8.30 beans on toast yummy yummmy why does it seem so much nicer when its been made for you then we headed off and walked to the start which was a nice steady 1.5 mile warm up!!
i'd decided i would tag along with the 8 min mile pacing group(rw) which was nearly my undoing the gun went and after a congested 1st mile in 9 mins the pacer set off at sub 7.40 pace which i maintained for a couple of miles before realising that at this rate id die before half way! so i made the decision to try and maintain a steady 8.11 pace which was tough on the 2nd lap as i tired and i lost a few secs per mile but managed to pull a 7.40 out of the bag for the final mile and crossed the line in a PB of 1.47.07 an improvement of 1.11 in 5 weeks on what i would consider a tougher course so heres looking forward to the next race.
Trimpell 20 mile road race 11.03.07

but there is the matter of the trollers trot between now and then
the trollers trot is a 25 mile ldwa style off road event and the club are doing it and aim to finish in 6 ish hrs and its got me thinking SHOULD I OR SHOULDNT I????

ill keep you posted on the decision making but it really does intrigue(sp) me i wonder if i could do it??

be good
SNG

BIRTHDAY BOY

Well todays my birthday and earlier i was in a bit of a grump about getting old but since i have reflected how far ive come in the last 12 months and dont feel too bad about it now!!
I got married and im very happy
im fitter than ive ever been
ive knocked 29 mins of my half mara pb
ive knocked 4 mins off 10k pb
ive run a marathon
ive joined a running club
ive lost more weight and maintained it to a point
AND I THINK IM HAPPIER THAN IVE EVER BEEN......so whats in a number 32 isnt that old any way!

last night i went off to the club with a slight niggle in my knee/foot still but i thought id give it a try and i did the interval session but did it on the stray and touch wood all is good and i feel fine today

maybe do a recovery later if i can squeeze it in then club run on thursday (5 miler)
and then weekend away in blackpool with a half mara thrown in to boot!!

be good

sng

YOU LIVE AND LEARN!

At least i hope you do!!
i had a change of plan at the weekend i brought forward my long run from sunday to saturday and plodded 18 miles on very tired legs - i hadnt recovered from thursdays 10 miler and now im payin the price my left knee is very sore and my left heel is also very sore both i believe are down to poor form due to the tiredness in my legs but hopefully ive learnt a valuble lesson REST IS IMPORTANT

So i rested yesterday active rest (3 mile walk) and today i will rest also so my next run will be tuesday pms interval session providing i feel up to it if not i will go for a gentle one on my own

got to be right for the GNW Half on sunday

happy running folks

NOT ON A SCHOOL NIGHT!!!!!!!!

Well ive learnt something-never do a 10 mile club run on a night where you have to work the next day! i went along to the club last night knowing that 10 miles was the order of the day so i fuelled well (TOO WELL!!!) and off i went ran at a comfortable pace and managed to chat most of the way round all in all a good run
BUT today i have struggled all day to keep my eyes open im so tired its silly
so im resting today and i will most probably just plod 2-3 miles tomorrow
but the big target this week is 18 miles on sunday!

so be good guys and ill keep plodding

SNG

5 x 1k now theres a tough 1!!!!

Usually intervals / hills etc are my thing and i enjoy them-i have to stop myself from been competetive but i really do enjoy them
last nights intervals at the club was 5 x 1k @ faster than 10k pace and my god it was hard work trying to maintain the pace i ran the first rep right through til the end of the last rep was a tough call but i was somewhere near even on very tired legs!
gentle 6 mile recovery run for me tonight ill finish work a little earlier and just plod ill aim for 10 min miles but i find it hard to plod so slow these days but i know its whats my legs need so i must try!

then ill take my lovely wife out for a valentines meal
a healthy one of course!!

sng

quick update

After wednesdays poor run i was in 2 minds whether to go to the club on thursday night but on a snowy slippy night i ventured out and went to the club and did 8.3 miles in just shy of 1.20 but in those conditions it was a good session
i rested on friday and weighed in to find id put on 1/2lb so i was a little pissed off but i know why it happened so im the one in control so sort it out fat boy!!!!
saturday was rest due to the weather and the rugby and the beer!!
sundays long run was a punishing 16 miles with a 4 min negative split over all numbers were 2.23.17 for 16 miles av 8.57 m/m no probs really just very stiff once i stopped dispite having a good stretch
Ill rets today and club intervals tomorrow
also ill stop eating like a bloody horse!!

keep atit
SNG

Piss Poor run!!!

well the schedule said a 4 mile recovery run so off i went wrapped up nice and warm and plodded for 4 miles and i felt shit and i feel even worse today!! ive got pain in my right heel and right calf and my quads are so achy i could scream!
anyway winge over must get on with some work

intervals and a sore arse !!! AGAIN

went off to club interval session tonight feeling really good ran hard for first 6 x 1 min and felt tops but for the next 6 had a slight niggle in my left buttock / hip really not sure where the pain is coming from but it really is a pain in the arse!!!

this is the second time ive suffered from similar sypmtoms but in opposite buttucks im thinking it must be my new balance shoes that are paggered but i am trying to strech the life on them a little as ive only done +/-380 miles in them and id like to strech them to 500 but if this pain continues after running hard in them ill have to part company with them!!!
(diet gone tits up this week - work related stress to blame but im trying to deal with it)
be good guys
sng aka sorearseginger!!

Dewsbury 10K

Yesterday was the dewsbury 10k and what a cracking little race that is -
flat out and back course
freindly marshalls
chip timing
lots of goodys
and a pb to top it all off!!
47.39 was the time which is an improvement of 2min10secs on my previous 10k best
I started a little quick but in many ways i just wanted to get it out of the way as ive had a few crap runs recently and wasnt looking forward to this so the first mile was ticked off in 7.15!! which was not sustainable but managed the next 2 miles to the half way point in a steady 7.45 ish at the turning point it became fairly clear that the first half had been on a slight(almost un noticeable) incline and once on my way back i felt a lot better my breathing was easier my pace was maintained at a steady 7.40 and i felt good! the last 150 mtrs is an uphill stretch to the finish but i still managed to up the pace and even sprint the last 60-70 mtrs passing a number of bodies in the process it felt brill!

on a slighly dissapointing note ive eaten like a pig this weekend but i will sort that for the rest of the week and hopefully turn it round for fridays weigh in

be good
SNG

Club Run and Weigh in

Thursday pm was a club steady run which i found very very difficult 7.8 miles in 1.09.17 av8.53m/m which when you write it down doesnt seem so hard but i felt like id run 20 miles by the time it was over!
Reasons:1. im still not over this bloody colf/flu thing 2.im been good on my diet and ommited my usual pre run sandwich which i decided was not needed
i felt like i was running on empty so maybe i just need to put that back in before club runs!
weighed in this morning and showed a 3lb loss since monday which i was very pleased with ill try to keep going on the straight and narrow but i wont beat myself up about it if i fall off the wagon occasionally

dewsbury 10k on sunday looking for a pb but its in the hands of the gods after last nights run!!!

be good
sng