Monday saw my second coaching session at Kingsway track, I had not managed to scare off all the previous weeks athletes! I set the session to follow on from the 10 x 400m last week, with a 4 x 800m effort.
My Run in England (RIE) group was down in numbers and they joined RIE leader of the year Amanda Thirsk for the second week in a row. This week they were doing speed work and the stories of tired legs haunted me at the Royton Road Runners (RRR) AGM on Friday (more on the AGM later).
My athletes that I coach did well in the track session, Colin showing yet again that his running style is very good and even paced (Clearly the fastest runner in the group). John is doing much better than expected, his multiple injuries from an accident 6 months ago (Not his fault, idiots on a motorbike crashed into him) are starting to ease allowing him to get back into training properly.
On Tuesday I had no time to get to the track for my interval session so I used the training feature on my Garmin 405 watch for the first time. It works a treat allowing to you program a warm up in either time or distance, Interval distance/time, number of reps and finally a cool down. It really is cool and is the next best option to having a coach (Though won't be out of coaching work as a result, me thinks). One downside to interval training is finding flat bit of pavement to use, to which my choice of "Broadway" and its smog filled traffic jams... not good when your lungs are craving oxygen.
Wednesday saw my inaugural carbon free commute to work... and back. I have run home from work (just 7.1 on the road, 8 using the canal tow path route) plenty of times but now I have a locker at work and the shower is not great but works! So Wednesday's are now a double run day... super fun!
Thursday I had just one runner to coach from the RIE group so after the session I had quick sprint home to get the legs ready for Saturdays parkrun.
Friday was the AGM for Royton Road Runners and the evening had the usual features, opening speeches, committee swearing in, finances (given by Ray Shaw who stood down after many years fabulous service) and then onto club matters. I was invited to give an update on my coach training progress which I duly did and regained my seat! Not long after I offered to look into the issue of group leaders, which Eileen raised at the AOB section. There have been rumbles about how groups have lost leaders and of particular interest to me is that base group is in danger of having no permanent leader, my RIE group is training to join the base group so It certainly needs addressing. Following the meeting most of the team taking part in the Pennine Bridleway race had a meeting, which I had to dragged away from giving marathon advice to Anne! The meeting was much needed to finalise the plan and Des Thorpe is doing a sterling job as team manager.
So Saturday was set to be the first test of my legs as my marathon training begins in earnest. I wanted a PB on the Heaton parkrun which has been 19:27 then a few months later 19:26 and then 19:25 a month or so ago. My target was 19:00 which although ambitious, my last effort of 19:25 was not pushing it hard and my training has been progressing well. So as I overtook Graham Chesters (who to be fair has been putting severe miles in recently) around the lake, I kept pushing to the end of the course. Crossing the line the encouragement from Rick and Clare who were doing the timing as usual was great. Stopping my watch and seeing 19:00:26 was a great surprise, followed by a sensation to gag from the huge effort on lungs on a cold winter morning.
This busy week was rounded off with and endurance coach conference in Cumbria, Colin attended (even being good enough to drive us) and as he is a physio (www.physio-matters.org) the afternoons Strength and Conditioning demonstrations by Ruidi Farquharson was of great interest. The mornings session was led by David Lowes who gave a great insight into the training requirements for athletes as winter changes to summer.
His vast experience as a top athlete and as coaching editor at Athletics Weekly (The UK's weekly bible for athletics) was great to listen to.
Once home I went out for a quick 2.8 mile dash and I was surprised how fresh my legs felt, but my tea was going out so had to keep the session short..... well man needs to eat don't he!
Next week is going to be focused on the Pennine Bridleway relay race which the GPS puts my leg at 9.6 miles but is actually 10.5 (the big hill skews the data on the watch) My key race of the winter is the Dewsbury 10K the week after so I hope the legs keep good!!!
Catch you later
Mark
Sunday 23 January 2011
Sunday 16 January 2011
Last recce run of the Pennine Bridleway relay race
It has been a mad couple of weeks and the marathon training is in full swing, with my first early morning run completed and a planned double run on Wednesday! I wouldn't normally have to train outside my comfortable hours but the coaching work is proving a difficult balancing act.
So Mondays I coach at 7:00pm and will do some fartlek in the time before the runners turn up. Tuesdays are my regular interval sessions at the Track, Wednesday's normally is a rest day but now I will run to work and run home... some weeks anyway!
Thursdays I will continue to train the Run in England group on their programme from 3 miles to 6 miles.
On Fridays I will rest if taking part at Heaton parkrun on the Saturday, otherwise it is running home again (later in the programme running to work as well). Which leaves me with a long run every Sunday
Last week saw my first real world trackside coaching, all went well even though it was freezing rain and I am sure I made plenty of mistakes, but the mentor coaching feedback was good and I know where to focus on this week!
My next race will be the Pennine Bridleway relay race (30th Jan) I am will be on the last leg, paired up up with Mike Harrison. Mike trained with Des Thorpe (Team Manager) and I today and did very well.
One week later is the first road race in the club championship, the Dewsbury 10K and as it is a fast out and back course I am hoping for a PB!
So Mondays I coach at 7:00pm and will do some fartlek in the time before the runners turn up. Tuesdays are my regular interval sessions at the Track, Wednesday's normally is a rest day but now I will run to work and run home... some weeks anyway!
Thursdays I will continue to train the Run in England group on their programme from 3 miles to 6 miles.
On Fridays I will rest if taking part at Heaton parkrun on the Saturday, otherwise it is running home again (later in the programme running to work as well). Which leaves me with a long run every Sunday
Last week saw my first real world trackside coaching, all went well even though it was freezing rain and I am sure I made plenty of mistakes, but the mentor coaching feedback was good and I know where to focus on this week!
My next race will be the Pennine Bridleway relay race (30th Jan) I am will be on the last leg, paired up up with Mike Harrison. Mike trained with Des Thorpe (Team Manager) and I today and did very well.
One week later is the first road race in the club championship, the Dewsbury 10K and as it is a fast out and back course I am hoping for a PB!
Monday 3 January 2011
A New Year and the hard work continues
Happy New Year to everyone, I hope your new years resolutions are related to improving your fitness in some way!
I just squeezed a couple of runs in before the end of 2010 to record 1001 miles! compared to the 350 miles in 2009 that was quite a jump, with 2 marathons planned this year I might hit the 1500 miles mark.
I did manage to get a photo from the Hot Toddy race last week, in the shot you can see Colin who I will be coaching in the next few weeks he did of course overtake me later in the race...
The "Joe Salts New Year Awakener" race went well and I finished 17th out of 120 which with the level of training in the last few weeks I am pleased with. The race is multi-terrain and the up-hill, off road section was very slippy, to see the race profile hopefully you can access it here
Garmin Data for the race
Nick Walsh was taking pictures visit the Rochdale Harriers website for all his pictures, he even managed to get one of me : Nick Walsh's Gallery of the race pictures
The next day was a rest day, well I say rest, in actual fact I was on a coaches physio course. It was designed and delivered by Dave O'Sullivan who is the physio for Leeds Rhinos Rugby Union and Andy Peacock, personal trainer and owner of the warehouse gym in Honley, Holmfirth. There were around 10 coaches some from Holmfirth Harriers and the day went through how to test runners fitness to run, then using foam rollers to massage key muscles. The main part of the morning session focused on Active Isolated Stretching techniques, which having practised today I hope to master quickly!
To see more info on Dave O'Sullivan check his website out www.prosportphysiotherapy.co.uk
Andy Website is www.warehousefit.com
This week sees the return to club training and it will be nice to see the folks at RRR after the Christmas break.
On Saturday I will be on Day three of the Coach in Running and Fitness award which brings me that bit closer to the next level in the UK Athletics coaching pathway.
I just squeezed a couple of runs in before the end of 2010 to record 1001 miles! compared to the 350 miles in 2009 that was quite a jump, with 2 marathons planned this year I might hit the 1500 miles mark.
I did manage to get a photo from the Hot Toddy race last week, in the shot you can see Colin who I will be coaching in the next few weeks he did of course overtake me later in the race...The "Joe Salts New Year Awakener" race went well and I finished 17th out of 120 which with the level of training in the last few weeks I am pleased with. The race is multi-terrain and the up-hill, off road section was very slippy, to see the race profile hopefully you can access it here
Garmin Data for the race
Nick Walsh was taking pictures visit the Rochdale Harriers website for all his pictures, he even managed to get one of me : Nick Walsh's Gallery of the race pictures
The next day was a rest day, well I say rest, in actual fact I was on a coaches physio course. It was designed and delivered by Dave O'Sullivan who is the physio for Leeds Rhinos Rugby Union and Andy Peacock, personal trainer and owner of the warehouse gym in Honley, Holmfirth. There were around 10 coaches some from Holmfirth Harriers and the day went through how to test runners fitness to run, then using foam rollers to massage key muscles. The main part of the morning session focused on Active Isolated Stretching techniques, which having practised today I hope to master quickly!
To see more info on Dave O'Sullivan check his website out www.prosportphysiotherapy.co.uk
Andy Website is www.warehousefit.com
This week sees the return to club training and it will be nice to see the folks at RRR after the Christmas break.
On Saturday I will be on Day three of the Coach in Running and Fitness award which brings me that bit closer to the next level in the UK Athletics coaching pathway.
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