Category Archives: 2015 Summaries

Quarterly Progress Report – 2015 Q1

JANUARY

Goals:

Work towards getting a sub20 5k at Aztec or Parkrun!

Races:

Week 01
Week 02
Week 03 – Sun 18th – Bath Skyline 10k Trail #3 – COMPLETED (1:02:29)
Week 04 – Sun 24th – Rok The Stones Trail Marathon – COMPLETED (5:51:50)
Week 05 – Tue 27th – Aztec West Fast 5k – COMPLETED (19:35)

Achievements:

Bagged the sub20 5k! Oh Lord thank you! What a way to end January. It started still in the glow of completing 75km on New Year’s Eve. Made some new friends that way, and through weekend recce runs for Rok the Stones. Also joined STRAVA, which again made me feel part of a community and get even more competitive.

Having had a bit of time for the sub20 5k to sink in, it’s time to regroup and look ahead…

FEBRUARY

Goals:

So, main goal for February is to bag a sub32 8k at Weston Prom, leading to a sub40 10k time. A sub18 5k is on the radar as a secondary by-product, but that’s unlikely at the next Aztec 5k.

Maintain average of 500-1,000m ascent and 50km distance per week.

1 to 2 30min-1hour swimming sessions per week as active recovery, cross training, core and upper body strengthening. And get doing some yoga!

Start Wednesday track sessions at WISE and start to get some proper coaching advice with Bristol and West AC. To facilitate this, I should go a gait analysis and V02 Max calculation. I’d also like to confirm my heart rate zones.

Races:

Week 06
Week 07 – Sun 15th – Bath Skyline 10k Trail Race #4 – ENTERED
Week 08 – Sun 22th – Heartbreaker Trail Marathon – ENTERED Week 09 – Tue 24th – Aztec West Fast 5k
– Thu 26th – Weston Prom 8k
– Sun 1st – Newport Half Marathon – ENTERED

Achievements:

TBC!

MARCH

Goals:

Races:

Achievements:

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2015 Weekly Summary – Week 04

Number of Runs: 4

Total Distance: 80.50 km

Total Time: 8h 34m

Average Moving Pace: 8:18 min/km

Total Ascent: 1,237m

Summary: This week has gradually got better after the pit of Sunday. Set some new goals of 50km distance and 1,000m of ascent per week. I may not manage that every week, and based on my monthly marathon calendar and ultra training plans, it may be natural to cycle my distance every 4 weeks. Strava stats would certainly say this is the case, with an 80k, 50k, 30k, 80k pattern appearing so far this year.

Around 15k on Tuesday with some fairly good Bridge Valley hill reps of reasonable effort. Decided to go all the way and become a premium member of Strava, and I can say that I love the race stats and heart rate zones! Geek-data-tastic! Thursday was meant to be a rest day, but couldn’t resist a 13km head torch run around Leigh Woods. Slower than hoped and didn’t get on to the Towpath, which was probably a good thing! Already on around 25km and over 500m ascent already. Then came the trail marathon on Saturday. With a sports massage and a cold leg bath afterwards, Sunday’s legs were pretty fresh. At 72.5km, I added a gentle 8km recovery run to bump this week’s total distance over 80km and ascent through the roof to over 1,200m! (As of Sunday night I’m number 1 for Southville in distance and ascent! Thank you Strava!)

I may not be winning races, and I may never be fast “enough”. But I can be proud that these little legs of mine can now take me over and across so much beautiful landscape! This week I realised that I can run again the day after a marathon, and now those multi-day ultras seem a bit more achievable!

https://www.strava.com/athletes/7505150#interval?interval=201504&interval_type=week&chart_type=miles&year_offset=0

2015 – Goals and Race Calendar

SPEED. DISTANCE. ASCENT.

Sub 20 5k
Sub 40 10k
Sub 1:30 Half Marathon
Sub 3:30 Marathon
Complete 12 Marathons
First Ultra-Marathon Race (75km)
Complete the “Big Three” British Mountain Races: Scafell Pike Marathon, Snowdon Race, Ben Nevis Race
Run Mount Olympus!

18 of 53 weekends already “Race Weekends”. Still to be included are the Blaise Blazers, Towpath, Relish Cheddar and Bath Running Festival races. I’m sure the summer will fill out with more marathons, club races, fast half marathons and hiking, biking, scrambling, climbing weekends! Following Athens, I’ve realised that if I dream of travelling the world and running sky and ultra races, I need to step things up!

I need to be faster. I know I can do those times, I just need to prove it by action. And that should improve my fitness. End of 2014 saw me shave a minute off my 5k PB down to 20:23. Two days later I ran 75km, besting my distance by over 30km! (So much for the 10% rule.) Having completed the original Athens Marathon, Portsmouth Coastal and Greenman in the space of 7 weeks, I want to build myself up over the next year, so that running marathon distance is a regular thing, so that 2016 I can start hitting the international sky and ultra races.

And ultimately, I want to run higher. Since a kid, I’ve been fascinated by the sky, the clouds and beautiful views. Those trails and summits are really calling to me! What better way than running up into them? Olympus (2919m) and Teide (3718m) are two mountains I want to run in the next couple of years. My first run was to discover if I could one day run 10km. I found out very quickly I can. The question for me now is whether I will one day run Ultra Trail du Mont Blanc or Western States 100. Every step of every run gets me closer to my dreams.

So dream big people!

JANURARY

Week 01
Week 02
Week 03 – Sun 18th – Bath Skyline 10k Trail #3 – ENTERED
Week 04 – Sun 24th – Rok The Stones Trail Marathon – ENTERED Week 05 – Tue 27th – Aztec West Fast 5k

FEBRUARY

Week 06
Week 07 – Sun 15th – Bath Skyline 10k Trail Race #4 – ENTERED
Week 08 – Sun 27th – Heartbreaker Trail Marathon – ENTERED
Week 09 – Tue 24th – Aztec West Fast 5k

MARCH

Week 10 – Sat 7th – Green Man Ultra-Marathon – ENTERED
Week 11
Week 12 – Sun 22nd – Bath Two Tunnels 10k #1 – ENTERED
Week 13

APRIL

Week 14 – Sat 4th – Sugar Loaf Mountain Race
Week 15
Week 16
Week 17 – Sun 26th – Hamburg Marathon – ENTERED
Week 18

MAY

Week 19 – Sun 10th – Bath Two Tunnels 10k #2 – ENTERED
Week 20 – Fri 15th – Towpath Series 10k #1 – ENTERED
Week 21
Week 22 – Sun 31st – Bristol 10k – ENTERED

JUNE

Week 23 – Sun 7th – Scafell Pike Mountain Marathon – ENTERED Week 24 – Fri 12th – Towpath Series 10k #2 – ENTERED
Week 25
Week 26 – Sun 28th – Mount Olympus Marathon – SPECTATOR / VOLUNTEER
Week 27

JULY

Week 27 – Fri 3rd – Towpath Series 10k #3 – ENTERED
Week 28 – Sun 12th – Bath Two Tunnels 10k – ENTERED
Week 29 – Sat 18th – Snowdon Mountain Race
Week 30
Week 31

AUGUST

Week 32 – Fri 7th – Towpath Series 10k #4 – ENTERED
Week 33
Week 34
Week 35 – Fri 28th – Towpath Series 5k #5 – ENTERED
– Sun 30th – Severn Bridge Half Marathon – ENTERED

SEPTEMBER

Week 36 – Sat 5th – Ben Nevis Mountain Race
Week 37 – Sun 13th – Bristol Half Marathon – ENTERED
Week 38 – Sun 20th – Bath Two Tunnels 10k #4 – ENTERED
Week 39
Week 40

OCTOBER

Week 41
Week 42
Week 43 – 25th – Bristol and Bath Marathon – ENTERED
Week 44

NOVEMBER

Week 45
Week 46
Week 47
Week 48
Week 49

DECEMBER

Week 50
Week 51
Week 52
Week 53

Featured photo is by Sakis Pallas:
https://500px.com/SakisPallasSKG