Martyn Bell – Training w/c 19th November


Martyn Bell – Training w/c 19th November

2nd week of 4 week cycle.

This week continues aerobic training covering all paces with the sole aim to follow no structured plan until mid – December where I will kick into a more progressive build in my aerobic base – going to set some goals within the next week to aim for in 2013. This will allow me to train hard when it matters but also have easy periods.

I am in “ticking over” mode at the moment and at least starting from a higher fitness base than 12 months ago whilst doing only 20-25 miles per week !

I aim to build up to 15 hours per week of training from a combination of running and cycling ( have some motivation to compete in duathlons) but also race well at 5k-10k.

Each morning I still continue to use 2 tools that ensure I am full recovered from my sessions as have no reason to train hard at the moment…..its all about base miles.

My “restwise” (hitting scores of 80+ % ) and “TSB” scores ( in a positive number) are looking good and provide evidence that my training is “maintaining” fitness (which is what I want) rather than looking for any training stress at this time. Because I am training sensibly I can recovery almost instantly and keep the miles / training time progressing.

Monday 19th

Am: Rest

1pm: 7 miles total of which did a “5 mile” block at a good constant averaging 5m 45 miling – did 3 out 5 miles at 5m 38/9 pace but quite windy in sections and some climb making it slower on other 2 miles – warm down 2 miles at 7m 15 miling

Tuesday 20th

7am: 6 miles – average pace overall was 7 min/miling – put in a cheeky 1 mile midway through at just under 10k pace (5m 07 secs) just to remind the body about that pace (408 foc)

12.30pm: 6.07 miles – average pace 6m 52 miling – kept a good constant pace (146 foc)

Wednesday 21st

6.20am earlier start than normal as Lynne working today so had to be back for 7.30am to get kids ready for school

Wet and dark so couldn’t see Garmin watch for pacing very well so having to rely on instincts again …ran 9.38 miles at average pace of 6m 47 miling (462 foc).
Included within this a 5 mile block at 6 min miling.

Pm: Rest

Thursday 22nd

Checked my pulse rate with my pulse oximeter and “36” showing great recovery and confidence to keep training.

7.10am: 7.5 miles total – average pace 6m 10 miling (565 foc) – ran last 2 miles at 10k pace to keep calibrated (5m 13 & 5m 12) so good pace judgement.

Pm: Rest

Friday 23rd

Measured my pulse rate and SPO2 reading (www.restwise.com) and score was fine, coupled with my TSB score (+ 5.3 reading) suggesting I’m fully recovered so happy to keep intensity at mid to higher end of aerobic pace.

7.30am: 5.44 miles (289 foc) including 2 x 1 mile at 10k pace, 60 secs recovery (5m 10.8 & 5m 11.2 ) ** not set any 10k times yet to aim for so running “blind” at the moment on pace – would estimate before I do a test / race that its more in the region of 5m 20 miling.

Pm: easy steady – ran 4.91 miles (373 foc) average pace 6m 53 miling – felt great and fully recovered ……..just to bulk up miles slightly and hit my “Friday” target of 50 miles for close of play – this gives me a nice base to easily hit my 70 target for the week.

Saturday 24th

7.15 am: 8.45 miles total – including 3 mile TT at 10k pace – not done testing to work out what my current 10k pace actually is so opted for something between 5k and 10 k pace – ran 3 miles at an average of 5m 07 miling which given time of day and a bottle of wine the night before was very encouraging.

Pm: Rested

Sunday 25th

Restwise & TSB score both excellent so decided to do slightly longer run than last week and faster today keeping intensity constant – ran strong + confident around the tough undulating lanes round Silverdale / Arnside.

8am: 15.75 miles (896 foc) – ran average of 6m 29 m/miling

PM: rested

Comments

My WKO charts are showing my last 2 weeks have produced almost identical training stresses (600 & 603 TSS points scored) meaning despite knocking out circa 70 miles per week is actually only “maintaining” my fitness so no real progression made in terms of fitness gains.

The plus side is that by training aerobically I am recovering very well from all my sessions and just need to focus on my volume a little more and start with introducing my Turbo sessions in the garage to keep the impact down on the joints and bulk up my training time.

Got some “functional Threshold “ testing to do in 2 week time (week 4 of this cycle) which will also be a “recovery week” and give me an opportunity to be tested formally at Mercury Performance Coaching lab for the bike and my running and this will set the scene for my training for the next 4-6 weeks.

Total for week: 70.50 miles vs last week 72.03 miles
Total Training Time: 7hrs 52 mins 15 secs vs last week 8hrs: 26 mins: 21 secs
Total TSS points: 600 vs 603
TSB : +6 vs +8.1

British Masters XC

British Masters XC – Belfast
Saturday 10th November 2012

Gareth Booth and Martyn Bell ventured over to Belfast last Saturday to represent England in the British and Irish X/Country championships.

The original venue was Stormont, but due to the course being heavily flooded and to minimise the risk of cancellation on the event day, the Queens University Playing Fields was selected.

The course was 8k and relatively flat with only a few bumps and boggy patches to contend with – the first 4 of 6 England runners would contribute towards the “team” effort in which England eventually went onto win gold.

Age groups 35-39 / 40-44 / 45-49 all ran in the same race and within the M40-44 Category, Martyn eventually finished 6th and Gareth 15th. A fairly respectable result for both but lessons learnt and experience gained to take into the winter races.

A great evening followed with Guinness flowing well at the famous “Crown” pub before attending the dinner / presentation evening at the Europa Hotel.

MB

 

INTERNATIONAL MEN M35 – M49 (8K)

1

00:26:55

MI2

4049

ANDY MORGAN-LEE

ENGLAND

2

00:26:59

MI1

3531

CIARAN DOHERTY

IRELAND

3

00:27:00

MI2

4021

STEPHEN DUNCAN

NORTHERN IRELAND

4

00:27:04

MI3

4533

AUSTIN DAVIES

WALES

5

00:27:12

MI2

4022

DAVID MORWOOD

NORTHERN IRELAND

6

00:27:14

MI1

3524

DECLAN REID

NORTHERN IRELAND

7

00:27:20

MI2

4027

PETER MATTHEWS

IRELAND

8

00:27:29

MI2

4044

KERRY LIAM WILSON

SCOTLAND

9

00:27:34

MI1

3533

NAT LANE

WALES

10

00:27:36

MI1

3548

MARKGREENWOOD

ENGLAND

11

00:27:39

MI1

3528

PETER O,SULLIVAN

IRELAND

12

00:27:40

MI2

4045

MARTYN BELL

ENGLAND

13

00:27:44

MI1

3546

JONATHAN ARCHER

ENGLAND

14

00:27:47

MI1

3532

PAT BYRNE

IRELAND

15

00:27:49

MI2

4028

FINTAN HYLAND

IRELAND

16

00:27:51

MI3

4532

PAURICMCKINNEY

IRELAND

17

00:27:52

MI1

3530

PAUL FLEMING

IRELAND

18

00:27:56

MI1

3547

ORLANDOCOREA

ENGLAND

19

00:27:56

MI1

3545

MICHAEL ALDRIDGE

ENGLAND

20

00:27:57

MI2

4034

LEE JONES

WALES

21

00:28:01

MI1

3529

PAUL BUCKLEY

IRELAND

22

00:28:02

MI1

3550

JOHN PIKE

ENGLAND

23

00:28:03

MI1

3549

STUART NELSON

ENGLAND

24

00:28:04

MI1

3521

KEITH SHIELS

NORTHERN IRELAND

25

00:28:05

MI3

4550

SIMON WRIGHT

ENGLAND

26

00:28:06

MI3

4543

CHARLIE THOMSON

SCOTLAND

27

00:28:07

MI2

4048

STUART MAJOR

ENGLAND

28

00:28:09

MI2

4023

JAMES BROWN

NORTHERN IRELAND

29

00:28:16

MI2

4031

DECLAN FAHEY

IRELAND

30

00:28:16

MI2

4030

MARK O,SHEA

IRELAND

31

00:28:17

MI1

3527

ROY FAHEY

IRELAND

32

00:28:18

MI1

3534

PAUL HALFORD

WALES

33

00:28:20

MI2

4050

DARREN NEWBOULD

ENGLAND

34

00:28:23

MI2

4029

DAVID BYRNE

IRELAND

35

00:28:26

MI2

4046

GARETH BOOTH

ENGLAND

36

00:28:27

MI1

3535

DESI DAMIANI

WALES

37

00:28:28

MI2

4024

STEPHEN MCGRORY

NORTHERN IRELAND

38

00:28:29

MI2

4032

FRANK HAYES

IRELAND

39

00:28:30

MI3

4527

MICK TRAYNOR

IRELAND

40

00:28:33

MI3

4546

JULIAN RICHARDSON

ENGLAND

41

00:28:34

MI3

4549

IAN WETHERALL

ENGLAND

42

00:28:35

MI2

4033

STEFFAN SIMMS

WALES

43

00:28:35

MI1

3542

JOHN MACNAMARA

SCOTLAND

44

00:28:36

MI2

4025

DONAL GALLAGHER

NORTHERN IRELAND

45

00:28:37

MI2

4040

GREG HASTIE

SCOTLAND

46

00:28:38

MI3

4547

ANDREW ROBINSON

ENGLAND

47

00:28:39

MI3

4534

GARY NORGROVE

WALES

48

00:28:44

MI3

4528

MARK GLEESON

IRELAND

49

00:28:48

MI2

4041

IAN JOHNSTON

SCOTLAND

50

00:28:48

MI1

3522

IAN TAGGART

NORTHERN IRELAND

51

00:28:53

MI1

3523

CONOR CURRAN

NORTHERN IRELAND

52

00:28:54

MI3

4539

JOHN BLAIR

SCOTLAND

53

00:28:55

MI2

4026

JONNY PARK

NORTHERN IRELAND

54

00:29:02

MI3

4529

PAUL COWHIE

IRELAND

55

00:29:12

MI2

4042

KENNY MACPHERSON

SCOTLAND

56

00:29:16

MI3

4521

CATHAL MCLAUGHLIN

NORTHERN IRELAND

57

00:29:17

MI1

3526

GEORGE MCCOURT

NORTHERN IRELAND

58

00:29:18

MI3

4530

NOEL MARUM

IRELAND

59

00:29:22

MI1

3536

ANDY PEET

WALES

60

00:29:25

MI3

4548

KEITH SMITH

ENGLAND

61

00:29:28

MI3

4526

NAT GLENN

NORTHERN IRELAND

62

00:29:29

MI2

4043

GRANT WILKIE

SCOTLAND

63

00:29:33

MI1

3539

STEPHEN ALLAN

SCOTLAND

64

00:29:37

MI3

4535

PAUL GRIFFITHS

WALES

65

00:29:39

MI3

4522

MATT WRAY

NORTHERN IRELAND

66

00:29:41

MI1

3541

JOE MCKNIGHT

SCOTLAND

67

00:29:44

MI3

4545

BRIAN HETHERINGTON

ENGLAND

68

00:29:45

MI3

4531

DAVID BARRON

IRELAND

69

00:29:47

MI3

4523

JAMES TURTLE

NORTHERN IRELAND

70

00:29:49

MI3

4537

CHRIS FULCHER

WALES

71

00:29:51

MI1

3544

RUSSELL WHITTINGTON

SCOTLAND

72

00:29:52

MI1

3540

PAUL CARROLL

SCOTLAND

73

00:29:53

MI1

3543

SCOTT MARTIN

SCOTLAND

74

00:29:57

MI1

3525

CHRISTOPHER BRYAN

NORTHERN IRELAND

75

00:30:00

MI2

4039

GREG GLENDINNING

SCOTLAND

76

00:30:06

MI2

4038

PHIL COOK

WALES

77

00:30:06

MI2

4035

SIMON ROBERTS

WALES

78

00:30:06

MI3

4536

PAUL TALBOT

WALES

79

00:30:06

MI3

4524

BERNARD BRADY

NORTHERN IRELAND

80

00:30:18

MI2

4036

STAFFORD REES

WALES

81

00:30:53

MI3

4538

MIKE ROBINS

WALES

82

00:31:25

MI3

4540

ALAN DERRICK

SCOTLAND

83

00:31:59

MI3

4542

GARY MITCHELL

SCOTLAND

84

00:32:29

MI2

4037

GLYN SANSON

WALES

Mature Performances

Mature Performances

Some of the more mature runners at Horwich were the only attendees at the second round of the Mid Lancs Cross Country at Liverpool on Saturday. The Liverpool venue also plays host to the second round of the McCain Cross Country challenge which brings quality runners from as far afield as Scotland and Guernsey. The average age of the Horwich septuplets was over 57 and with a wet and quite muddy course it was always going to be hard going. Doug Fleming (V50) was first back in 40.44 with Gary Chadderton (V50) second back in 41.40. After a small gap young Mark Swindell (V40) was next back in 45.19. Cross Country captain Pete Ramsdale (V50) was next home in 47.58 closely followed by Pete Bland (V65) in 48.22 with Gordon Stone (V50) just getting the better of John Parker (V70) with times of 49.57 and 50.55 respectively.

We therefore completed a senior men’s team, a vet 40 team and a vet 50 team with the same first six runners home – team results out later this week.

Next race Kendal 8th December – are you able to go – share a car – let’s have a day out – share everyone’s success. Ask around.

Peter Ramsdale

This Weekend

Friday 23th Nov. 2012.

This Saturday is the next race in the Mid Lancs Cross Country League and counter in the club’s overall championship at Sefton Park, Liverpool. Details on Mid Lancs website : www.midlancs.org.uk

Sunday on the fells is the Darwen Dashers promotion the David Staff Memorial, from Sunnyhurst Woods in Darwen. Details on the Dashers website : www.dashers.org.uk

Mid Lancs Liverpool Saturday 24th November 2012

Mid Lancs Liverpool Saturday 24th November 2012

Be Aware of Different Start Times

Start Times are different because of Cross Country Challenge !!!!!

U11 B&G 11am, U13 G 11.15am, U13B 11.30am, U15 B 11.45, U15 G 12 noon, U17 & Junior Women 12.15pm, U17 Men 12.35pm, Junior Men 12.55pm, Senior Women 13.20pm and Senior Men 2pm.

Ring Pete Ramsdale if in doubt or visit Mid Lancs web site (http://www.midlancs.org.uk/XC/SeftonPark12.pdf)

South East Lancs – Clayton Vale – Saturday 17th Nov

South East Lancs – Clayton Vale – Saturday 17th Nov

A select band of Horwich runners made the journey to central Manchester for the second of the South East Lancs Cross Country races. The relatively flat course was good for speedy running with not much heavy mud but some slippy patch’s round the four lap course for the men and three laps for Debbie Campbell.

The lady’s race had the sole representative of Debbie who ran a controlled race chasing the lead 3 runners all the way. She completed the course in 4th in a time of 30.27 with the race winner Clare Platt of Manchester YMCA in 29.13.

The senior men’s race had Tony Hesketh and Pete Ramsdale battling on lap one with Tony pulling away after lap 1 to be first Horwich man back in 48.29. Tony was 3rd V60 too. Pete completed the course in 50.52 (8th V55) while John Parker (V70) was back in 53.05 and 1st in his category. Gordon Stone completed the Horwich continent in 56.28.

In the centenary year since the formation of the South East Lancs Cross Country it’s special to be involved in the league this year.

Peter Ramsdale

Gareth Booth Training w.c.12.11.12

Gareth Booth Training w.c.12.11.12

Planned to run an easy week with plenty of easy miles – target was 70miles. Achilles seems fine at 7min pace or slower but any quicker, I can feel slight pain. Feeling really motivated after the weekends Masters XC in Belfast and most keen. Just got myself a poster for the dart board…..

Monday
Lunch 5mile – felt really easy at 7min pace
Evening – drove down to warwick for conference next day but managed to get easy 7.5 miles at 7.30 pace.

Tue
AM – Got up early and did 4mile – nice and slow. 8min pace

PM – 6mile nice and slow again…felt absolutely great. All easy 8min pace in company! Managed to get someone from the conference out for a run

Wed
Am – 5 mile nice and easy again – 8min pace
PM – Got stuck in traffic and tired from journey home! had planned to run hard 2 miles to gym. Set off and felt aweful after 2mins – easy running all the way.
45min spinning.

Thu – gave myself the day off as I could not motivate myself to train! Unusual as did not even feel up for the easy option – Spinning

Fri – Came down with horrendous sore throat and started sneezing at 5am. weekend away in Glasgow – had planned to run the parkrun.

Rest of the weekend was rest and most annoying as I am wanting to build for Clitheroe 10k. No point making myself worse…The cycling was excellent and would recommend it to anyone who has never been. Great atmosphere…and great cyclists!!!

Total – 29.5miles – 45mins spinning ( Dont want to have many bad weeks like this again – hope thats the last cold for 12months). Hope to get back on track next week.

Martyn Bell – Training – w/c 12th November

Martyn Bell – Training – w/c 12th November

This week continues a “semi recovery” period to include just base miles with no “hard”sessions and no turbo sessions planned – good pacing required throughout.

Monday 12th

7am: 11 miles (872 foc) – Average pace 7min/miling exactly
Pm: Rest – lovely to do nothing !

Tuesday 13th

7am: 9.30 miles (575 foc) of which first 5 miles done in 29 min 50 secs and then the remainder at an average of 7 min miling exactly

Pm: Rest – lovely !

Wednesday 14th

12.30pm: 7.5 miles (504 foc) Progression run – my toughest circuit with lots of steep undulations but last 2 miles flat so picked pace up feeling strong…

6m 31.8
6m 11.9
5m 46.8
6m 01.2
5m 59.0
5m 03.9
4m 58.6

7.15 Pm: 4 miles (270 foc) “recovery run” @ 8 min miling (average pace) – just turned the legs

Thursday 15th

I don’t have days off but do run very easy to just turn legs and keep system ticking over nicely.

7am: 5.64 miles (446 foc) recovery run @ 8m 39 min/miling (average pace)
1pm: 3.12 miles (Treadmill) recovery run @ 9m 30 min /miling (average pace)

Friday 16th

12.40pm: 7 miles (129 foc) @ 7m 29 min/miling (average pace)

Pm: Rest – chomping at the bit now to start training !!

Saturday 17th

7.45am: 9.40 miles (473 foc) @ 6m 29 min/miling (average pace)
Did the first 7 miles at sub 6 min / miling

PM: rested

Sunday 18th

Ran with Ali Murray – clipped along nicely and felt strong !

8.10am: 15.08 miles (636 foc) @ 7m 03 min/miling

Pm: Rested

Felt strong for most of the week and nice to run on “feel”

Total for week: 72.03 miles
Total Training Time: 8hrs: 26 mins: 21 secs

Alastair Murray: Training w/c 12.11.12

Alastair Murray: Training w/c 12.11.12

Mon.
p.m. 6 miles. Adlington and back. Time 42:35. Pace 7:00. 300 FOC.
Stretched.

Tue.
p.m. Track (didn’t feel like going) 2.5 miles WU. Session was 3 x 3 x 1k. Decided to do 3 x (1k + 800 + 1k) to work on top end speed a bit. This worked and put in some good reps. Rep times : 3.24, 2.40, 3.14, 3.13, 2.32, 3.09, 3.11, 2.32, 3.15. Distance 6 miles. 2.5 mile WD. Stretched.

Wed.
a.m. 4 miles. Rivi village and back. Felt quite good after track. Time 27:03. Pace 6:57. ~ 300 FOC. Stretched.
p.m. 4.5 miles. Around Horwich. Late late run – felt terrible. Legs very heavy and every step hurt. Time 32:12. Pace 6:58. 315 FOC. Stretched.
Strength Work.

Thu.
p.m. Hills. 1 mile WU. 6 x bus stop to Arcon then 1 x Jolly Crofters and Georges Lane, then 3 x half foxholes. Legs nearly dead by the end. Tough session on already tired legs. 7.5 miles in 55 mins. 1200 FOC. 1.5 mile WD. Stretched.

Fri.
Day off – as planned.

Sat.
a.m. 11.5 miles. Hospital run. 2 miles easy. 4 miles @ 6 min pace then remainder ‘easy’. The remainder was really tough. Time 1:17:25. Pace 6:45. 730 FOC. Stretched. Really wiped out.
Strength Work.

Sun.
a.m. Long run with Martyn. Reasonably flat and on roads. Didn’t start off feeling too good but felt better after half way and felt okay to the end. Time 1:46:13. Pace 7:04. 630 FOC. Stretched, Felt okay rest of day.

Weekly Total: – 62.5 miles. 4000 FOC. 7 hours 42 minutes.

Felt like a good weeks training but also felt tired for a lot of it.

Alastair Murray: Training w/c 05.11.12

Alastair Murray: Training w/c 05.11.12

Mon.
Lunch : 7 miles. Winter Hill. Tried to keep the work rate up a bit. Time 58:38. 1276 FOC.
Stretched.
Strength Work.

Tue.
p.m. Track. 2.5 mile WU. Session was set as 8 x 1200m. Found I had no pace for the 1200s so stepped down to 800s for last 4 and managed to pick it up, although it was really tough. So 4 x 1200m and 4 x 800m. Total 5.5 miles. 2.5 miles WD.
Stretched.

Wed.
p.m. 8.5 miles. Around Adlington. Felt the track session but went well. Time 56:51. Pace 6:46. 389 FOC.
Stretched.

Thu.
p.m. Hills. 1 mile WU. 6 x half foxholes plus 1 x full foxholes. Wasn’t feeling right at the end of any reps – feeling ill and not right – ended up taking it easier on last few reps. 4.5 miles in 36 mins. 3.5 mile WD. Stretched.

Fri.
Day off – as planned.

Sat.
a.m. 11.5 miles. Hospital run. 3 miles WU at ~ 75% HR then 3 miles @ 6 min pace then remainder @ ~ 75% HR. Time 1:16:17. Pace average 6:38. 713 FOC. Stretched.
Felt really good from start and enjoyed the 6 min pace but the final 5 over Chorley Old were tough.

Sun.
a.m. 12.5 miles. Winter Hill and Great Hill. Starting to feel the week’s efforts a bit, but got around without flagging too much. Time 1:46:45. 1509 FOC. Stretched. Felt quite tired the rest of the day.

Weekly Total: – 59 miles. 5500 FOC. 7 hours 39 minutes.

David Jackson: Training w/c 05.11.12

Week Commencing Monday 5th Oct 2012

Monday…
PM…Calves very tight and sore so just did a careful 1 mile warm up on the treadmill followed by 30 mins gentle stretching, massage and exercises.

Tuesday…
Left calf still a little tight and the pain seems to be more up the side of the calf towards the back and sides of the knee
AM…45 mins bike
PM…Very easy 5 mile run @ 9 min/mile to test the injury, seemed completely fine once I got going so continued with caution, an easy jog to get the blood flowing through the sore muscles and aid recovery.
Total…45 min bike and 5 mile run

Wednesday…
AM…Went to Horwich leisure centre, 45 mins x trainer followed by 1200m swim inc 2×400 and 2×200 its been a while since I last swam and I could tell, still managed the 400s in under 8.30s with a relaxed effort, worked hard on the 200s but it was busy and didn’t have time for any more so got out at that.
PM…another very easy run to test the injury, bit frustrated as having had a few easy days due to the niggle Im now climbing the walls in need of a hard run, had to resist and just did 6 very slow miles @ 8.45 pace, as yesterday no pain on the run whatsoever but still proceeded with much caution, its defiantly mending and with it not been a serious injury, I believe an easy jog aids recovery.
Total…45 min bike, 25 mins swim and 6 mile jog

Thursday…60 min bike

Friday…
Did a very easy 5 mile run to test the left calf again but its still not right, only slight pain that seems worse on any inclines so stuck to the flat. Getting frustrated with it now. Massaged, iced and rest.
Total…5 mile run @ 8.45 pace

Saturday…Rest

Sunday…Swim 2k inc 2×400 4×200 4×100 tough!! Rested injury, still not right.

Weeks Summary…
After a good return to full training last week, this week turned out to be a big disappointment, not sure of the cause, possibly the jump back up in training hours. Need to be careful for a few more days

Week total…17 miles running, 2 hour 30 min bike, 3200m swimming, 6.5 hours training in total…

Hyndburn XC

Red Vests at the Red Rose XC

In excellent sunshine but with lots of mud and a chilly cross wind, some red vests of Horwich turned out to compete in the third round of the Red Rose XC meeting at Hyndburn on the Saturday 10th Nov.

First out were the under 11’s boys and briefly in the lead at the start was Lewis Wilkes who finished an excellent 6th after over a mile of mud and hills. Lucas Millikan worked his way through the field to finish 30th with Jack Morris in 31st. Completing the Horwich contingency was Jake Glendenning was 39th. The boys team finished in 7th place. In the under 11 girls race Horwich’s only entrant was Anna Walton who finished in 13th place.

The under 13’s had Daniel Rowe in 46th place and in the under 15’s race Samuel Knight was 30th.

The senior ladies had Suzanne Budgett impressing with a 9th overall and first V45 with April Stevenson in her first cross country of the season and a speedy start completing the course in 39th with nearly one hundred in the field.

First Horwich counter in the main race was Mick Green in 109th with Mark Swindell in 120th, Tony Hesketh in 126th with Pete Ramsdale in 143th and Gordon Stone in 176th. John Parker had another excellent performance with 1st V70. Pete Scott a V65 battled around the course to complete it just behind John Parker.

Tent and flag packed up – See you in Liverpool on the 24th Nov ** Note different start times**

Gareth Booth : Training

Training – Gareth Booth

To give you a further insight into my principles and approaches, I am closely involved with Martyn and his dad at mercurycoaching, using trainingpeaks.com to monitor and build on my training.
In comparison to Martyn, I have tried to build on a 3 week hard cycle and 1 week easy which seems to work well for me but its fitting in what works well for you! We are all different and what works for me, may not work for you so its finding what makes you tick! Not what makes other runners tick…Think that something that earlier in my running, I simply tried to adopt some of A and some of B runner without sticking to a certain path. Lesson to be learnt there for some of you.
Unfortunately, my graph shows a different story of progression and injuries along with a current spell of maintaining my training to get me to the start line in some form of shape
You will notice that at the end of May, the blue line (Chronic Training Load) is my fitness and showed I was in very good shape but unfortunately after a walking trip to Scotland the niggles set in!!! Reason – fatigue. You will notice the large spike showing that I increased my training too quickly resulting in the yellow line – Training stress balance going into a very large negative.

How are these score calculated?
It’s the same 100 points per hr at my threshold pace ( That’s 5.40 pace for me at the moment) as yours BUT you need to test yourself every few weeks and change your pace accordingly. Using Garmin Connect, these files are transferred and the system works it out for you. More info here:-
http://home.trainingpeaks.com/land/what-is-tss.aspx

In most instances, the graph can tell a story to anyone who is fully training on this and aid your training in the future. My experiences, ensure that I tend to get onto the race line feeling fresh with the help of technology and the experiences of mercurycoaching. If you want to talk about this more, please feel free to contact me.

Gareth Booth: Training w/c 29.10.12

Last week training – WE 04.11.12

Monday – Took day off. Spent 30mins evaluating last 4 weeks training to see whats happened recently causing my recent injuries. Result!!! I need a new pair of trainers.

Tue – Total 12miles. 8mile warm up at 7.30 pace then 2*1500m and 1*1200. Achilles flared back up so decided to cut session short with 400m warm down. Went home and placed ice on achilles.

Wed – 45min spinning to help recovery.

Thu – Day off. Not happy to have to do nothing with big race next week

Fri – Total 15mile. Lunch easy 6mile and PM 9mile. Traffic was bad after work so ran to save time and miss traffic

Sat – 12mile – Hospital run at pushed it with Ali and Dave up the hills. Average pace was 6.45 pace. Felt very good and achilles – no pain.

Sun – 13miles at 7.10 pace. Afternoon – decided to run extra 4mile at 7.30 pace. Felt quite good again but this is to be expected as my freshness is in a positive.

Overall – I seem to have gone astray recently and not been doing enough aerobic work – heart rate below 125/min to build my engine up gradually using the mercury coaching methods. Back to basics for a few weeks to aid recovery and also get me to the start line on Saturday in Belfast. Plan to introduce a few strides this week and ease back from Wednesday..

56mile running
45mins Spinning.

Alastair Murray: Training w/c 29.10.12

Alastair Murray: Training w/c 29.10.12

Mon.
p.m. 6 miles. Adlington and back on roads. Felt ok. Time 40:18. Pace 6:47. 342 FOC. Stretched.
Strength work.

Tue.
a.m. 4 miles. 2 lads and pike. Badly twisted ankle coming off 2 lads. Continued to run to try and run it off. Just got more painful. 936 FOC. Stretched.
RICEd ankle for rest of day and 48 hours rest.

Wed.
Day off – ankle rehab and rest.

Thu.
Ankle feeling unbelievably better than 48 hours ago. Decided to test it on turbo and do hills if no reaction.
Lunch. 30 mins turbo. Just spinning to test ankle and get blood flowing.
p.m. Hills. Just testing ankle but no reaction so completed session. 0.5 mile WU. 3x half foxholes + 1 georges loop + 3 x arcon plus georges reversed. Feeling stronger as progressed and finished running very well. 8 miles. 1360 FOC. Time 1:06:27. 0.5 mile WD and stretch.
Continued ankle rehab.

Fri.
No reaction in ankle. Continue to rehab for a few days, but return to normal training.
a.m. 30 mins turbo. Just spinning and getting legs moving.
p.m. 6 miles. Adlington and back. Ran well in terrible conditions. Felt good. Time 38:17. Pace 6:38. 289 FOC. Stretched.
Strength work.

Sat.
a.m. 12 miles. Hospital run with Gareth and Dave. Set a good pace and picked it up as we progressed. Felt good. Time 1:19:53. Pace 6:48. 724 FOC. Stretched.
Strength work.

Sun.
a.m. 13 miles. ‘Flat’ road run with Garteh. Little toe a bit battered and painful, but otherwise felt okay for most of it. Time 1:34:47. Pace 7:13. 455 FOC. Stretched.
Strength work.

Weekly Total: – 50 miles + 1 hour turbo. 4100 FOC. 7 hours 7 minutes.

Another reasonable week considering. Handled ankle injury well.

David Jackson: Training w/c 29.10

WC Monday 29/10/12

Not expecting much for the next few days as I only got back from Holidays late Friday night and been feeling sluggish and tired all weekend so just going to take it day by day and just train how I feel each day. I Managed a few short runs while away but nothing much and I’m sure the beer and overindulgence will have cancelled out the good that might have done me…

Monday…
Managed a few easy miles over the weekend in attempt to get myself going for the week ahead. Did 6.80 miles around Rivington trails tonight and tried a few strides to see how the legs might respond, my expectations were right and it felt like towing the QE2 out of Albert docs, slow, sluggish and generally just felt crap, couldn’t wait for the run to end.
Total 6.80 miles av pace 7.02 min/mile in 47.54

Tuesday…
Thought I might be feeling better and more up for a good run today but nope, the body still thinks its on hols, felt tired at work all day even despite drowning myself with coffee. Decided to get on the bike as really didn’t feel like a run so in attempt to motivate myself to train I set the static bike in from of the tv in the conservatory and watched a good movie.
Total 90 mins bike av heart rate 105

Wednesday…
Had some errands to do for work later last night after training and didn’t get in until late so took the morning off work. I wanted to train early so set my alarm for 7 but after a look out the window and saw the rubbish weather thought Id have another hour sleep as I wanted to get a good run in. Surely the legs must be starting to wake up, I was feeling much fresher and lighter than Id been over the last few days. Headed out towards Rivington with the aim of doing a good 10+ miles inc some 1 min efforts down by the resi where the jubilee race finishes. Half a mile into the run I realised I was in for a decent session so diverted towards the arena track, its 3 miles there and back so perfect for a warm up and down. Did 15×300 and felt really good, wasn’t sure how to pace the reps but went off feel and went out fairly hard and just about managed the 15 before collapsing in a heap of sweat, well pleased, just the run home now!!
Total 10 miles inc 15×300 in 50 49 47 50 50 49 49 53 48 51 53 51 49 and last but not least a 46! Then a hardish run home and its all uphill but was still full of running when I got to my front door, at last I feel like an athlete again, well pleased and ready for a big breakfast for sure. Garmin link here http://connect.garmin.com/activity/238833641

Thursday…
Woke feeling really good this morning so did a quick hour on the static bike before heading out to meetings with Dad. Back home for just after 3pm. The rain was clearing the sun had just managed to get through, it looked like were in for a nice evening so down went an espresso form the new coffee machine and on went the mudclaws. Enjoyed a nice, mostly easy run over Winter Hill passing Rivi school, Barn, Pigeon tower, Belmont rd, Trig Point, Mast, Two Lads, Pike, Barn, Rivi school and back and home. Very wet and slippery under foot especially on the climbs up Trig point and the Pike. Didn’t take long till the shoes were full of freezing cold water. I noticed snow had started to gather on the long grass n tussocks near the mast, temps must have been close to zero even though the low sun was blinding as I headed westwards back towards Two Lads. Another good day in the bank and pleased how the week is turning out.
Total…10.22 miles, av pace 8.17min/mile, 1hour 24mins, and 1687ft accent
60 mins bike am
Garmin link http://connect.garmin.com/activity/239170976

Friday…
Busy day at work and calves feeling pretty tight so just did 90 mins on the static bike with 10x 2 min on 2 min off intervals working the heart rate from 100-150 on the efforts.
Total…90 min bike

Saturday..
7am…Ali, Gareth and myself ran from mine down to Horwich to join onto the old 11 mile Hospital Run which is run annually as a friendly club race every Christmas. We ran along Chorley New Rd towards Bolton and for the first 6/7 miles we averaged about 6.15/30 pace, a bit quicker than I was in the mood for but just plodded on expecting to wake up by the time we got to the turn back and started the long steady climb back up Chorley Old Rd and back to Horwich. Well into the climb up Chorley Old rd and as in the Hospital run, the effort and pace quickened, though at first I felt comfortable as I always do on long climbs, it was not long before the lads passed me and I had little more to give. Don’t know why but my heart rate was unusually high and I felt terrible with no strength whatsoever so just plodded on as the lads pulled 100 yds ahead, maybe I’m starting with a bug or something. We met back up as we descended back into Horwich and back to mine. All in all another good 12 miles in the bank, it really felt tough today but just got it done.
Total…12.05 miles, 1 hour 21 mins, av pace .6.45 with 850 accent

Sunday
Wanted an easy day today and no pressure so just went out a bit later am and did 10.5 very easy miles but with plenty climbs over the fells to Belmont and back
Total…10.50 miles, 2 hours, 2550 accent

Apart from a disappointing Saturdays run, its been a good solid first week back after the holidays and pretty pleased generally. Got a slight niggle in my left calf that needs watching.
Week Total…49.5 miles running and 4 hours bike = 11 hours 23 mins exercise total

CLGP Awards Presentation

Central Lancs Grand Prix Awards Presentation

Central Lancs Grand Prix Prize Presentation 2012 will be held at the Kirkham and Wesham Cricket Club on Friday 16th November 8pm – £3.00 on the door.

Horwich prize winners are

5th Overall – Dave Jackson
2nd Vet 40 – Dave Jackson
1st Vet 45 – Andy Townsend
1st Vet 60 – Pete Bland

Please try and support the event and let Pete Bland know if you will be attending 07551404047 / peterbland@btinternet.com