Just received my training watch back from Garmin, just need to get my Left Hip functioning again, I’ll miss the Nationals this weekend, I’ve not ran since Carnethy my quads haved been murdered. Unlike Ritchie’ Cunningham’s who overtook me just below the Carnethy summit (pictured below in the Orange and Green of Carnegie with the Carnethy Hill in the back ground) who’s bagged another 80miles since.
Posted under Daily Training
This post was written by Tommy on February 16, 2010
Felt well rested after not running yesterday, this week I have been getting into a bad habit of not getting up and running at 6….my mind was saying you should but I can always do it later. I needed to get strong and get up and out.
Once dressed set up my half watch which gets sent away today, set it up for speed,last 3 session I’ve averaged 9.3mph so I was planned on keeping the intensity the same.
Freezing outside got started and Glut was there but not as bad legs weren’t too bad but as time went on I felt I had been missing the early sessions and I wasn’t feeling as strong as last week, Left Glut tightness was starting to come more…turned back and I was starting to feel warmer but leg dragging me, average speed 8.6 which wasn’t too bad, by the way that I was feeling but couldn’t manage 4, 3.5 was long enough final pace was 7.02 for 3.5 at 8.5mph stats and map:http://connect.garmin.com/activity/24431269
Stats this week
| Count: | 4 Activities |
| Time: | 02:21:03 h:m:s |
| Distance: | 21.41 mi |
| Max Distance: | 9.50 mi |
| Avg Distance: | 5.35 mi |
| Max Speed: | 12.8 mph |
| Avg Speed: | 9.1 mph |
| Max Time: | 01:01:55 h:m:s |
| Avg Time: | 00:35:15 h:m:s |
| Avg Elevation Gain: | 235 m |
Stats from the previous week same time
| Count: | 5 Activities |
| Time: | 03:11:59 h:m:s |
| Distance: | 28.62 mi |
| Max Distance: | 10.00 mi |
| Avg Distance: | 5.72 mi |
| Max Speed: | 10.6 mph |
| Avg Speed: | 8.9 mph |
| Max Time: | 01:04:08 h:m:s |
| Avg Time: | 00:38:23 h:m:s |
| Avg Elevation Gain: | 129 m |
Posted under Daily Training
This post was written by Tommy on February 11, 2010
Had 2 appointments yesterday at 4.30 & 8.30pm, Maryann decided not to run so I took the oppourtunity to get out instead of leaving it to 1130pm like last Tuesday,looking back on the stats to lat Tuesday 10 miler I averaged 6.24min miles which I thought was pretty good, finishing off at 64.08, last night after the class I had suffered a back/bum tightness which was making it difficult to put my weight on my left leg so this was going to be interesting to see how it would compare from the last Tuesday.
All the way round I was conscious of it but nearing 8 miles going up the Dunfermline Building Society it was really dragging me back, all in all although I had to reduce the distance by half a mile my overall average was only 5secs down per mile for the 9.5. Run Map & Stats When I got home and after my 8.30 appointment I got the foam roller out and blasted my back and bum which has made a slight difference.
Stats so far for the week
| Count: | 3 Activities |
| Time: | 01:56:26 h:m:s |
| Distance: | 17.92 mi |
| Max Distance: | 9.50 mi |
| Avg Distance: | 5.97 mi |
| Max Speed: | 12.8 mph |
| Avg Speed: | 9.2 mph |
| Max Time: | 01:01:55 h:m:s |
| Avg Time: | 00:38:48 h:m:s |
| Avg Elevation Gain: | 262 m |
Posted under Daily Training
This post was written by Tommy on February 10, 2010
Monday had an easy 2 and a half in the morning, Gluts and Hip-flexors not moving very well. Managed 7.30min miles for the 2.5.
http://connect.garmin.com/activity/24236981
Monday night, not very much time but due to a slow start this morning tried to push it as hard as I could plan was to get under 36 for 6 Just Managed it
http://connect.garmin.com/activity/24304479
Stats for the week so far:
| Count: | 2 Activities |
| Time: | 00:54:31 h:m:s |
| Distance: | 8.42 mi |
| Max Distance: | 6.00 mi |
| Avg Distance: | 4.21 mi |
| Max Speed: | 12.8 mph |
| Avg Speed: | 9.3 mph |
| Max Time: | 00:35:56 h:m:s |
| Avg Time: | 00:27:15 h:m:s |
| Avg Elevation Gain: | 223 m |
Plans
Posted under Daily Training
This post was written by Tommy on February 9, 2010
Just a nice easy leg loosener this morning, missed not going out yesterday, legs were heavy and hip flexion was pretty near non existant but hey ho, it was very mild thismorning a lot better condition then than what they are now!
http://connect.garmin.com/activity/24236981
Posted under Daily Training
This post was written by Tommy on February 8, 2010
| Count: | 5 Activities |
| Time: | 03:11:59 h:m:s |
| Distance: | 28.62 mi |
| Max Distance: | 10.00 mi |
| Avg Distance: | 5.72 mi |
| Max Speed: | 10.6 mph |
| Avg Speed: | 8.9 mph |
| Max Time: | 01:04:08 h:m:s |
| Avg Time: | 00:38:23 h:m:s |
| Avg Elevation Gain: | 129 m |
| Max HR: | – |
| Avg HR: | – |
| Calories: | 3,253 C |
Posted under Daily Training
This post was written by Tommy on February 4, 2010
Going to bed earlier at night has helped me get up early as of late, never made last Thursday morning because of tiredness from my Wed 3 run exploits but this morning managed it which is an improvement.
Started off again pretty slow 7.30min miles I thought to myself I should get that down no problem but I felt it a real struggle this morning, nothing to do with breathing just stiffness in the quads IT band areas, need to get on the roller sometime today, after 15mins thought I wasn’t even going to touch sub 7, it was becoming a real battle which is good first thing in the morning motivating yourself at that time to maintain the pace you done last week this.
Anyway battled the last mile and a half to get it down to 7 on the dot for the 4miles
So far stats are about the same as last week bearing in mind I still have to run this evening.
Posted under Daily Training
This post was written by Tommy on January 28, 2010
Boys had a Scottish Drama afternoon at their Primary school which Maryann took a half day to come and see. So she looked after Isla in the afternoon, so I could run down to Dunfermline High to train the teachers on their Lunch break.
8 Teachers turn up for the session which was a big drop from last weeks 16.
Left Dunfermline High at 2pm to run the 6.50miles to Inzievar Primary to conduct their Afterschool’s club. There was a westerly wind which I was straight into most of the way, that being said the conditions were perfect for running and as you leave Cairneyhill the rolling 2.5 road up to Oakley the roads are undulating pretty quite and great for running. Average pace was 6.59min miles.
Heading back towards the Circuit class venue in Charlestown at 4.15pm doing the 5 miles I thought no way would I hold sub 7min miles, the first mile it was hard to get the legs and pelvis moving but once going I started to get faster and faster at one stage I think I was down to an average of 6.41 pace. Felt good to be finished running for the day and not too tired and before 5pm which helped with the Class set up and my stress levels.
Posted under Daily Training
This post was written by Tommy on January 28, 2010
http://connect.garmin.com/activity/23186809
http://connect.garmin.com/activity/23204714
The race at the weekend, Monday’s running and the classes last night were too much for me, too tired to get up so need to make up for it tonight.
Below a Picture fron Sunday’s relay
Posted under Daily Training, Lawrence Pictures, Photos, Post Race Feedback
This post was written by Tommy on January 26, 2010
After a long winded day on Wed I was still in tatters early Thursday morning and gave in to my early morning run, depending on someone calling looking for the 4.30 appointment would depend if I did 4 or 11, no call so I was free until 6pm run details my Auld Haunt.
11miles sub 6.50pace 75mins, until Lewis got a hold of my watch as you can see from the pace.http://connect.garmin.com/activity/22874904
Simon & Lynne Kuz turned up at 6.30pm and took Maryann a 5 miler on her birthday.
up to 41.18miles 4hrs 52mins of running.
tonights session last one before Sunday 4miles average above 8.4MPH, reason, over the past 4days for the 41miles this has been my average speed.
Posted under Daily Training
This post was written by Tommy on January 22, 2010
Set off from the house for a walk down to Dunfermline High school, turned out I was 15mins behind and had to run a mile or so.
http://connect.garmin.com/activity/22841031
Had a good training session with 20 teachers (Dunfermline High), during their dinner break giving them an simple assault course to go over in pairs plenty of cardio with some crunchies to slow them up.
Then off to Inzivar Primary for 3pm for the After Schools Club, planned to stay away from the Cycle track with it being iced up last week. Ran to the bottom of the Coal road then tried my luck along the track, luckily for me it was fine and turnout at the correct place heading into Crossford(found out at this junction GPS was not on but the stopwatch was) then Cairneyhill up towards Oakley this is much more interesting route than the cycle track anyway. The distance on the Garmin was 4.52 plus the 2 miles that I lost.
http://connect.garmin.com/activity/22841034
Done the After Schools Club at Inzivar then back down the 5miles to Charlestown to set up the Classes, big difference in the light at night not really needing to use the Headtorch at the front just at the back when I left Oakley.
http://connect.garmin.com/activity/22841037
In total 1.34+7.5+5=14miles, 30miles 3.37mins so far.
Posted under Daily Training
This post was written by Tommy on January 21, 2010
tonights session 4pm at the circular tarmac route next to Tesco Dulloch Park: 9min on, 2mins off, 4min on, 1 min off, repeat. 45min session
tomorrow 14.5miler broken into 3 separate runs, running to Dunfermline High Staff Class then over to the Cycle Path to Oakley, after schools activity club then running over to Charlestown to set up the Circuit class details of the run can be found http://connect.garmin.com/activity/22318661
Posted under Daily Training
This post was written by Tommy on January 19, 2010
Hips and back a bit stiff
Details Stats and Map HERE
4miles, 28 mins. 6.15am start, shocking.
Posted under Daily Training
This post was written by Tommy on January 18, 2010
Started off slightly later than ususal after 4.30pm the plan is to run 7miles to the class before it starts. This was the first night that we could run part Tarmac as the roads and clear but some pavements are still pretty bad in places so I think I managed to run on tarmac about 60-80% of the time which was great first time my average has been in the 6 something minute mark.
Stats and map HERE
Posted under Daily Training
This post was written by Tommy on January 12, 2010
Gail Murdoch and Stevie King ran 23 miles from Inverkeithing towards Burntisland, Lynne started off with them but had to turn back.
Maryann and I went away to church with Maryann running the 2.25 miles in and I took all the kids in the car. Straight after church Simon Kuz picked me up and we done the Townhill trail route. The plan was for Simon to stay under 9min miles.
Posted under Daily Training
This post was written by Tommy on January 12, 2010
A full week of looking after Precious(6month old Isla)she’s a wee sweat-heart and believe it or not I’m loving looking after her more than I thought, the amount of feedback that you get from your baby of 6 months is unbelievable….anyway, things are running smoothly on the Home front, Maryann has survived her first full week back in nearly 7 months.
Got the boys back from school
Then when Maryann arrived back I was off for a Stint up in Townhill Woods again.
Slightly faster today than yesterday
A map of the route can be found HERE
A picture from inside the Wood looking over towards Longannet Power Plant.
Just found out today that I’ve been picked to captain the Carnegie Harriers A team, which basically means take the money and hopefully get the four out of the 6 of us in the right order as Andy Wright & Symounds shall be running the hardest Leg 3 more details about this race can be found below
Posted under Daily Training, Tommy's Tales
This post was written by Tommy on January 9, 2010
Not a sole about apart from you and the birds your upsetting in the tress above, with it being pitch black the feedback from the snow from your Headtorch is amazing doing we 3/4 miles loops up and down roundabout not really having a planned route just getting out in the fresh air is fantastic.
Stats & Map HERE, isn’t life Brill!
Posted under Daily Training
This post was written by Tommy on January 7, 2010
Knackered after yesterday’s Parlauf which is in my view one of the best speed training sessions and yesterday’s was no exception.
The past 4 days of training have been a shock to the system after all those mince pies. Throat was sore when I woke up this morning so decided to have a longer lie then up to go to John Wanes’s(Pitreavie coach) session in the Public Park at 11.
Hill reps which were suppose to be a recovery walk and a hard 250-300 meters up, I went for a not so hard effort up and a good jog recovery down, I said to myself 65secs up 65secs down after 15 reps I was knackered keeping up the standard, after 30 mins done 6-7mins of a 10-15sec effort up a smaller hill, again I jogged back down but gave myself double time recovery.
Stats and MAP of the what & where we were HERE
A big difference weather wise from yesterday’s Blizzards to today’s Sunshine!
Got back had an appointment from the house from 2-4pm.
Now relaxing with the family, Maryann not looking forward to going back to work tomorrow, I shall have all the kids for the full day until Maryann comes back at 4pm then were off the class down at Camdean Community Centre.
All classes return to normal this week! Let me know if you wish me to keep you a space!
Posted under Circuit Classes, Daily Training, Tommy's Tales
This post was written by Tommy on January 3, 2010
12 teams of 2 people contested the challenging short 500metre loop and the larger 700meter loop, well done to Barry Davie and Ian Johnstone for their organisational abilities for making it happen.
A slideshow of the 38 pictures can be viewed HERE
My STATS My battery ran out of the way back in so missing 2.5miles.
Posted under Daily Training, Photos
This post was written by Tommy on January 2, 2010
Started a bit late at 3.50pm, started at the Bridge over the Tunnel before the refinery and the rest you can see from the Map.
Stats from today’s run and Map can be found HERE
I wish I had taken my camera as there was some great colours looking over the the Forth Rail Bridge with the sun setting over the water.
As the light was fading in the forest I opted for a safer option and came out of the woods to do a few loops of the Donkey Brae route heading up towards Cornerstone Church and back via the wooden steps.
Yesterday could only manage 45 min in 9 something min miles, today ran an extra 10 mins with the average speed 8.36min miles this was in Townhill woods.
Now back home watching the kids and catching up on medical notes.
Maryann planning on going to the Club training tonight. Details HERE
Posted under Daily Training
This post was written by Tommy on December 31, 2009
