Day 16 & 17 for FLM 2009 - Southern Cross Country Championships

After the 10+ miles of Thursday night I took it easy on Friday. Good job too cos come this afternoon I was up at the Southern Cross Country Championships in North West London. A warmish sunny day but with treacherous conditions underfoot made for a very muddy race which drew in competition from everywhere including Cornwall, Portsmouth, Winchester and many other parts of the South. The field was huge, for the hardest of my cross country races so far. 4 laps, at 9 miles complete distance were a tough call, but I got a good nights rest and felt up for this race in a way I hadn't for the other 2 so far this year.

Started off well, wasn't being as outpaced by everyone else as I had been in the previous 2 races. On higher ground where it wasn't boggy, I made a conscious decision to lap people from the second of my own laps. Where my legs had so far felt heavy in training, today they felt good and I swapped position with Simon (on the far left of the photo) a couple of times before I made a determined push on the 3rd lap to go for it. This was brought on by us being lapped by the speedy guys at the front of the field. They glided across puddles and the deeper mud, making a mockery of the uncertainty we displayed on our feet.

Believing that I wasn't going to be left for dead by them and not look like a chump I quickened the pace. From then on I didn't have anyone at my level in the field pass me and I was going past decent competition all the way round. The winter sun got lower in the sky and the temperature dropped quickly but I pushed on, enjoying myself but wanting to get to the line and a hot drink inside me.

The strategy worked and I was able to keep at the quicker pace for almost one and half laps before bursting through at the end to beat the one guy I'd had in my sights for the last couple of hundred metres. Given it was by far the worst conditions I've ever run in, I acquitted myself well and felt fantastic after the event. Official times still to come but about 1 hour 15 was my time. Legs feel good and I'm ready for more this week. Happy Stu.

Day 15 for FLM 2009

So tonight went down to my running club and had the choice of a 6 mile run or a 10. I was erring towards 6 when I was frogmarched into the 10 mile group. The speedy set ran off into the distance but Ben and I just ran at our own pace about a minute or so behind them. Felt stronger and more able tonight and he and I spurred each other on. Turned out we were doing about 8 minute miles and finished in about 1 hour 25 minutes.

Was very happy about this as subsequently found out it was actually 10.7 miles! A fantastic route that went down to Limehouse basin and on through Wapping to Tower Bridge. Through Tobacco dock theres a series of canals that you can run alongside so a most of this route was off road.

Unsurprisingly, slept very soundly after this run and today got to crack on with a lot of Sport Psychology case notes write ups and dissertation preparation.

I need to write the food diary more and liaise with the 2 sets of nutritionists I'm aligning myself with. Not looking for a Hollywood style macrobiotic-egg-white-only-omelette routine but just clear pointers on whether I'm filling myself up with the right amount and type of fuel!

As Ben asked me last night, are you eating more? and the answer has to be yes! I'm sneaking the odd bit of extra chocolate I wouldn't have previously and my cravings are increasing. Its changed too since I've moreorless quit drinking. So food has become my only vice! So a complete list of what I had yesterday is presented thus!

Distances: 10.65 miles
How did it feel?: Very comfortable. Steady most of the way, sprint finish.
Listening to?: None. Talked with Ben and Alfredo on our way.
Food Eaten:
Breakfast: bowl of cheerios, 2 slices toast with jam.
Lunch: 2 homemade burgers and salad
Dinner: 1 can tomato soup, 2 slices toast with butter, Mexican Chicken pie and salad.
Half a litre of Dr Pepper (I've no idea why I bought this as I'm not much of a fan!)
3 x cups of tea

Day 14 for FLM 2009

Only managed a forty minute steady run today. I'll be skipping training tomorrow as well so I'm falling a bit behind. However it was a nice run in freezing conditions. I really need to be varying what I do as its either these short ones or the long runs with the club/cross country. Some proper Fartlek/interval training is required along with more hills. It feels like the good work I did in Spain over Christmas is a long time ago now!

Anyway, other than that life is good. University work is really interesting and more work with real people to discuss over their sporting problems is going well. I feel confident and well prepared when consulting people. Ensuring they get the follow up feedback to sessions is the next thing I have to get right so must dash. Will let you know how the long run thursday goes on!

Distances: 5K
How did it feel?: Slow to warm up, tight muscles again
Listening to?: Only Child - Solitaire
Food Eaten: Chicken and cashew nut stir fry. Steamed rice.

Day 13 FLM 2009

8Kish distance in Cross country in Stevenage. Really hard going. The standard was really high and I should be pleased with my time. I fell back from the beginning and never felt I got going till the last kilometre but still came 206th overall and put in another sprint finish to overtake one guy and almost take out another Serpie!

The stewards got all pissy about me going past him with all my momentum at the filter at the finish. bunch of old dinosaurs. Talk about overreaction! you'd have thought I'd try to snick through without them noticing! I was trying to stop myself from knocking the middle aged Serpie over.

Still, second week in a row I've been beaten on the line by one of their club. Sensed it could be one of those days when he overtook me with 2k to go. Again I had nothing in the tank to respond with on the spot and left it late at the finish. Still clocked 37.14.

Must work on distance and keep stretching but moreorless happy with progress given how tough the last few weeks have been.

Distances: 8K (ish)
How did it feel?: Tough to complete. Slow most of the way, sprint finish.
Listening to?: None. Music banned!
Food Eaten: Tapas. Everything from steak, to chicken and chorizo, lentils & carrot to goats cheese. Well earnt!

Day 12 FLM 2009

After sorting out things in the morning, finally made it out to do a loop from mine to the Regents canal, round Victoria Park and up to Springfield park past the Olympic site and up the Lea Valley. I took it easy but found it hard going. Getting worried about the tightness of my legs. I'm conscious of it and don't burst at any point in my speed. Once I get some paid work I'll book in a massage.

Got round ok but may have felt a bit hard due to the run last night and knowledge of the cross country tomorrow.
The weather held till I got back but it was great just being out and getting my head back to normal. Having put in late nights to get my work finished, I was delirious by the finish and completely tongue tied. My assessment with a client finished me off and passed out the night before on my bed!

Distances: 9.2 miles. About an hour and a half.
How did it feel?: Tough to complete, but leg muscles tense (still need to do more stretching)
Listening to?: Elbow - Seldom seen kid; Sebastian Tellier - Sexuality.
Food Eaten: Excellent dinner out at back to basics. Caesar salad followed by gilt head bream. Delicious.

Days 10 & 11 for FLM 2009

Rest day for Wednesday as project hand in and a full day at Uni. Thursday had a fantastic day up in Richmond, walking through the park, having lunch on the Ian Dury bench (see pic) and thrashing out what I'm doing on my dissertation some more.

In the evening went to the club and still wired from the last week did a respectable 6 mile loop from the clubhouse to Limehouse and back. Chilly as heck and a bit sore on the way back. A good nights rest Thursday as I have a long run planned Friday daytime....

Distances: 6 miles
How did it feel?: Tough to complete, but leg muscles tense (still need to do more stretching)
Listening to?: None. Chatted with club mates.
Food Eaten: Ham and Cream cheese bagel, chips. Not ideal but pushed for time I wanted a big carbohydrate hit due to early run tomorrow! Plus you've got to enjoy such pleasures now and again!

Day 7, 8 & 9 for FLM 2009

Bit out of kilter with runs over the last few days.
After the exertion of Oakwood I did a gentle 3 mile loop to Clissold Park on Sunday morning before hitting the books again. Another late finish that night and Monday meant no runs, and having been grafting all day today and finally printed off the Case Study for hand in (Yay!) I'm just back from a 40 minute gentle run.

With my assessment tomorrow to complete at University, my time will be freed up to get back on the schedule proper and do track work Tuesdays and the club on Thursdays as well as the weekend big runs.

A quick surmise of the stats:
Distances: 3 miles and 3.5 respectively.
How did it feel?: Sunday easy; today leg muscles tense (need to do more stretching)
Listening to?: The National - Alligator and Underworld - Second toughest in the infants.
Food Eaten:
Dinner: Shepherds pie and veg - Sunday
Thai stir fry with turkey and veg. Sticky rice - Monday
TBD tonight!
Breakfast: Sugar puffs & milk, tea x 2, fruit & wholemeal toast with damson jam - over the course of last few days!