Racing and Training 2023

 I did a SLOGs intervals session. I did 8 * 250 They did 10 * 300

 I did Claire's Pilates class. This is the one where we use physio band and ball. It was very good.

 I am leading an 8 - 10 mile group I have a plan I’m thing of the following from the NISV. A 4 miles Riverfront loop, both sides of river  (cross at the Town Bridge & SDR bridge) then SDR, Nash Road, Monsanto path, and back to NISV for the 8 milers. For the 10 milers a bonus add on to the transporter bridge and back. 😀 The actual didn't quite match the plan.

 I did volunteer duties at the Riverfront parkrun. I did the SDR bridge, cheering them on and shouting keep to the left please, it was good. Also it was required for the club championships event 1. 

 I did Claire's Pilates class. I have a sore right ankle. I shall rest up tomorrow (and do a parkrun volunteering stint)

 Tracey's last body conditioning I did a short session to test my foot and ankle. 3 * 3 * 200 (cut short by one rep). The worrying thing is that these days (age 69½), when I get an injury, I think it's the end of my running "career". In July, I move up to M70+ To the East and to the West, there are some very good runners in the M70+ age category already. I met and had a chat to Time Rhys (after set 1) and Dave & Ann Westley (after set 2)

  No training - bruised and stiff ankle

 No training - bruised and stiff ankle

 I had a bruised right ankle. Probably from yesterday's long run. I decided to to Body Conditioning rather than Claire's Pilates. Sadly, the Body Condition was actually a virtual Body Pump. I did it though! 

 I did an LSR - 10 miles at 11mm with Dave Prowse, Kate Parry Jones, Chris Davies, Myself, Karim & Hannah, Leanne Westacott, Ian McCrory, Laura Rendell, Simon Nicholas, Mike Williams, plus the young girl, whose name I do not know. We did .. out of the back and down to Leeway. Along Leeway and up the SDR to the Coldra. Down Chepstow Road to Aberthaw Road. Down Aberthaw Toad back to the SDR and along to Corporation Road. South on Corporation Road and down Stevenson Street to the railway bridge. Retrace steps then further along Corporation Road to the Monsanto footpath. Another U turn, and head for the back of the NISV. My right knee was giving me a little bit of trouble, so I stopped at 10 miles.  

 Riverfront parkrun was cancelled due to slippery surfaces. i ran from Albert Avenue to the Riverfront. I ran down to the footbridge and crossed it. I ran the footpath down to opposite B&Q with Dianne Potter. I ran past the pumping station and up Downing Street on to Somerton Road. I crossed the railway Bridge and went down Conway Road then past the Esso garage round on to church street and back up to Fairoak Avenue. It was just short of 8K.

 I did Pilates with Claire

 I did Body Conditioning with Tracey in the morning at Bannatyne's Pm.. I went to the Weston Prom race.(4). I ran quite well.  I was three and a half minutes faster than the same event two weeks ago. #worldcarnivoremonth and #DryJanuary are having an instant effect. To be fair, the racing conditions were much better last night, but still... Also.. (Two more contributing variables) I had my physio treatment with Daniela (Advanced Sports Massage) a day earlier than normal, plus I did a very lightweight Body Conditioning session yesterday morning. 

 I did Pilates with Michelle

 I did SLOGs intervals in the morning and a massage with Daniela in the afternoon

 I did Pilates with Claire

 I did marshalling at the Lliswerry 8.

 I did 12 miles. I parked my car by the church halfway up Albert Avenue. I ran to the Riverfront and met: Dave Prowse, Collette Crewe, Kate Parry-Jones, Rachel Yeoman and Simon Nicholas. John Weatherbed and Mike Williams went off in front. We did the Caerleon loop and met Sarah Kaembrey and Michelle Johnston as they left Michelle's house. On the return to the Riverfront I did the parkrun and then ran back to Albert Avenue to complete 12 miles.

 I did Claire's Pilates class

 I did Body Conditioning in the morning. In the afternoon I did 7 * 200 on the Caerleon cycle path (with 1 minute recoveries) It rained a bit! I was wearing my GoreTex jacket. Signs that my irrated (sometimes painful) left hip is improving. After three weeks on carnivore.

 I had a chiropractor session with Jamie session 5 and my last for a while.. hopefully

 I have a SLOGs session scheduled 6am    BBC Weather App Forecast for Newport at 9am     Temp :          7C      Rain:           40% chance     Breeze:     Fresh 8am    BBC Weather App Forecast for Newport at 9am     Temp :         9 C      Rain:           98% chance     Breeze:     Moderate The session was 6 * 600. I did 4 * 600. I then cut interval number 5 even shorter as I need a wee.

 I did Pilates with Claire. It was brilliant. This was a workout with Physio band and pilates ball. There wer some good exercises for hip and glute etc with band.  I have ordered a ball from amazon.  

 I did a 10 miles LSR at 11mm. The route was NISV - Llanwern Village - Bishton and back via the Queensway. The total mileage is 10.5. I stopped when my Garmin indicated that I had completed 10 miles. Those who ran were: Me, Kate Parry-Jones, Rachel Yeoman, Dave Prowse and Stuart Howison. Before I left I checked the weather on the BBC weather app..                 Weather:             60% Chance of rain -                 Temperature:    7C I am on a very low carb diet and I struggled. I was maxing out my heart rate on the hills.

 I did the riverfront parkrun. I drove to Fairoak Avenue. I ran from there to the river front. I did the parkrun at an easy pace and ran back. That was five miles. This is day 6 of week 1 of the Lliwerry Runners 16 week marathon schedule. I plan to model my own training on thet schedule. Today was a very wet morning. I nearly decided not to do the parkrun but go out later instead. However, there is little chance of finding a dry spell at any time of the day today. So, I got it over and done with.

 Rest day - very tired, plus stiff and sore afterthe Weston Prom Race

 In the mornig I did Body Conditioning with Tracey. In the evening I did the Weston Prom series 5 mile race (race number 2 rearranged from a few months back) So, I was struggling after a massage (Wednesday) and Body conditioning. My time was very slow. It was quite breezy and the laps indicate that. However, my last kilometer ws the quickest, because I was chasing a youngish senior lady who had overtaken me. I out sprinted her!

 I had a massage with Daniela Gormley

 I did a SLOGS intervals session. They did 10 * 300. I did 10 * 250.

I ran from home, I did the Riverfront parkrun and I jog walked home. (Mostly walk! 😀)