Steph's Log Blog

2011 Fling

2010-11-03T12:37:00.000-07:00

Fling 2011 Planning 12th Oct -

2011 London and Fling

2010-11-03T12:36:00.000-07:00

London and Fling 2011 Planning 12th Oct -

2011 WHW Programme

2010-11-03T12:34:00.000-07:00

WHW 2011 Planning 12th Oct -

WHW 2010 Wks 26-33

2009-11-09T11:55:00.000-08:00

Wk 26	Day	Activity	Distance	Cross Train	Notes
26/4/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10		Or Easy if Sat Race.
	Fri	Easy	6
	Sat
	Sun	Endurance	20
TOTAL			54

Wk 27	Day	Activity	Distance	Cross Train	Notes
3/5/10	Mon			Yes
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	20
TOTAL			58

Wk 28	Day	Activity	Distance	Cross Train	Notes
10/5/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs
	Fri
	Sat	Endurance	41
	Sun	Endurance	35
TOTAL			94

Wk 29	Day	Activity	Distance	Cross Train	Notes
17/5/10	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	7	Yes	No run if CT
	Thurs	Steady	8
	Fri	Easy	7
	Sat				REST
	Sun	Endurance	20
TOTAL			50

Wk 30	Day	Activity	Distance	Cross Train	Notes
24/5/10	Mon			Yes	Or REST
	Tues	Steady	10
	Wed			Yes
	Thurs	Steady	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	15
TOTAL			43

Wk 31	Day	Activity	Distance	Cross Train	Notes
31/5/10	Mon			Yes
	Tues	Steady	8
	Wed			Yes	Or REST
	Thurs	Steady	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	14
TOTAL			35

Wk 32	Day	Activity	Distance	Cross Train	Notes
7/6/10	Mon			Yes	Or REST
	Tues	Easy	8
	Wed			Yes	Or REST
	Thurs	Easy	8
	Fri				REST
	Sat	Endurance	10
	Sun				REST
TOTAL			26

Wk 33	Day	Activity	Distance	Cross Train	Notes
14/6/10	Mon			Yes	Or REST
	Tues				REST
	Wed			Yes	Or REST
	Thurs				REST
	Fri				REST
	Sat	RACE	95		WHW

TOTAL			95

	Day	Activity	Distance	Cross Train	Notes
21/6/10






TOTAL

	Day	Activity	Distance	Cross Train	Notes
28/6/10






TOTAL

	Day	Activity	Distance	Cross Train	Notes
5/7/10






TOTAL

	Day	Activity	Distance	Cross Train	Notes
12/7/10






TOTAL

	Day	Activity	Distance	Cross Train	Notes
19/7/10






TOTAL

WHW 2010 Wks 13-25

2009-11-09T11:53:00.000-08:00

Wk 13	Day	Activity	Distance	Cross Train	Notes
25/1/10	Mon			Yes	Or REST
	Tues	Steady	10
	Wed	Easy	7	Yes	No run if CT
	Thurs	Reps	8		Or Easy if Sat Race.
	Fri				REST
	Sat	RACE	5		WHINNEY HILL XC
	Sun	Endurance	25
TOTAL			55

Wk 14	Day	Activity	Distance	Cross Train	Notes
1/2/10	Mon	Easy	5	Yes	No run if CT
	Tues	Steady	11
	Wed	Easy	7	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	7
	Sat				REST
	Sun	Endurance	20
TOTAL			58

Wk 15	Day	Activity	Distance	Cross Train	Notes
8/2/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10		EASY if Sat Race
	Fri	Easy	8		REST if Sat Race
	Sat				CARNETHY 5
	Sun	Endurance	22
TOTAL			60

Wk 16	Day	Activity	Distance	Cross Train	Notes
15/2/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	15
TOTAL			49

Wk 17	Day	Activity	Distance	Cross Train	Notes
22/2/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri				REST
	Sat	Endurance	31
	Sun
TOTAL			61

Wk 18	Day	Activity	Distance	Cross Train	Notes
1/3/10	Mon	Easy	5	Yes	No run if CT
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	20
TOTAL			63

Wk 19	Day	Activity	Distance	Cross Train	Notes
8/3/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	9	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	9
	Sat				Clydesdale 5k
	Sun	Endurance	25
TOTAL			65

Wk 20	Day	Activity	Distance	Cross Train	Notes
15/3/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	18
TOTAL			52

Wk 21	Day	Activity	Distance	Cross Train	Notes
22/3/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri				REST
	Sat	Endurance	42
	Sun				REST
TOTAL			72

Wk 22	Day	Activity	Distance	Cross Train	Notes
29/3/10	Mon	Easy	5	Yes	No RUN if CT
	Tues	Steady	12
	Wed	Easy	8	Yes	No RUN if CT
	Thurs	Reps	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	20
TOTAL			63

Wk 23	Day	Activity	Distance	Cross Train	Notes
5/4/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	9	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	9
	Sat				REST
	Sun	Endurance	25
TOTAL			65

Wk 24	Day	Activity	Distance	Cross Train	Notes
12/4/10	Mon			Yes	Or rest
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	16
TOTAL			50

Wk 25	Day	Activity	Distance	Cross Train	Notes
19/4/10	Mon			Yes	Or rest
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT / Whangie
	Thurs
	Fri
	Sat	RACE	53		HIGHLAND FLING
	Sun
TOTAL			71

WHW 2010 Training Schedule info

2009-11-03T15:02:00.000-08:00

Goal, HF in April or WHW in June.

Schedule based on 30 miles per week over the preceding 2 months.

For lower mileage reduce the weekly totals in proportion to the shortfall.

The first 12 weeks are based on miles, after that time on your feet is more important, particularly for long runs.

Reduce intensity but maintain mileage before a race apart from goal race.

No reps before a race.

Keep a log.

Eat well, sleep well, have fun, avoid the Zulus or back off.

WHW 2010 Weeks 1-12

2009-11-03T14:43:00.000-08:00

Here We Go!

Wk 1	Day	Activity	Distance	Cross Train	Notes
2/11/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed			Yes	Or REST
	Thurs	Reps	7		Or Easy if Sat Race.
	Fri				REST
	Sat	RACE	5		GU 5 mile Rd Race or 5 EASY
	Sun	Endurance	15
TOTAL			35

Wk 2	Day	Activity	Distance	Cross Train	Notes
9/11/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	6	Yes	If CT switch EASY to Friday
	Thurs	Reps	7
	Fri				REST
	Sat	Endurance	17
	Sun				REST
TOTAL			38

Wk 3	Day	Activity	Distance	Cross Train	Notes
16/11/09	Mon			Yes	Or REST
	Tues	Steady	9
	Wed	Easy	5	Yes	No run if CT
	Thurs	Easy	6
	Fri				REST
	Sat	RACE	5		Balloch Park XC
	Sun	Endurance	17
TOTAL			42

Wk 4	Day	Activity	Distance	Cross Train	Notes
23/11/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed			Yes	Or REST
	Thurs	Reps	7
	Fri				REST
	Sat				REST
	Sun	Endurance	20
TOTAL			35

Wk 5	Day	Activity	Distance	Cross Train	Notes
30/11/09	Mon			Yes	Or REST
	Tues	Steady	10
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	7
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	18
TOTAL			45

Wk 6	Day	Activity	Distance	Cross Train	Notes
7/12/09	Mon			Yes	Or REST
	Tues	Steady	10
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	22
TOTAL			50

Wk 7	Day	Activity	Distance	Cross Train	Notes
14/12/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	If CT switch EASY to Friday
	Thurs	Reps	8
	Fri				REST
	Sat	Endurance	24		4
	Sun				REST
TOTAL			45

Wk 8	Day	Activity	Distance	Cross Train	Notes
21/12/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	18
TOTAL			44

Wk 9	Day	Activity	Distance	Cross Train	Notes
28/12/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8		Or EASIER if RACE Sat
	Fri				REST
	Sat	RACE	3		Calendar Crags
	Sun	Endurance	18
TOTAL			42

Wk 10	Day	Activity	Distance	Cross Train	Notes
4/1/10	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No RUN if CT
	Thurs	Reps	8		Or EASIER if RACE Sat
	Fri				REST
	Sat	RACE	5		POL IND EST XC
	Sun	Endurance	20
TOTAL			46

Wk 11	Day	Activity	Distance	Cross Train	Notes
11/1/10	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	24
TOTAL			50

Wk 12	Day	Activity	Distance	Cross Train	Notes
18/1/10	Mon			Yes	Or rest
	Tues	Steady	8
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	15
TOTAL			43

"Magazine" 1/2 Marathon Programme

2009-07-01T13:33:00.000-07:00

10 week schedule....Distances & times are approximate.

If in doubt ease off, there's always another day...if you push too hard when tired, injury and illness won't be far away.

WEEK 1 - 20 miles / 3 hours.
Day 1, 10 mins WU, Tempo (2*5min with 5 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Hills (8*1 min, jog back down recovery), 10 mins WD.
Day 4, 7-8 miles endurance.

WEEK 2 - 22 miles / 3.5 hours.
Day 1, 10 mins WU, Tempo (2*1 mile with 5 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Hills (9*1 min, jog back down recovery), 10 mins WD.
Day 4, 8-9 miles endurance.

WEEK 3 - 24 miles / 4 hours.
Day 1, 10 mins WU, Tempo (2*10 mins with 6 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Hills (10*1 min, jog back down recovery), 10 mins WD.
Day 4, 45 mins easy.
Day 5, 9-10 miles endurance.

WEEK 4 - 22 miles / 3.5 hours.
Day 1, 10 mins WU, Tempo (3*1 mile with 5 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Hills (11*1 min, jog back down recovery), 10 mins WD.
Day 4, 8 miles endurance.

WEEK 5 - 26 miles / 4.5 hours.
Day 1, 10 mins WU, Tempo (3*10 mins with 6 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Hills (12*1 min, jog back down recovery), 10 mins WD.
Day 4, 45 mins easy.
Day 5, 11 miles endurance.

WEEK 6 - 28 miles / 5 hours.
Day 1, 10 mins WU, Tempo (2*15 mins with 7 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Repeats (6*400m fast, 2 min recoveries), 10 mins WD.
Day 4, 45 mins easy.
Day 5, 12 miles endurance.

WEEK 7 - 31 miles / 5.5 hours
Day 1, 10 mins WU, Tempo (2*15 mins with 7 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Repeats (6*600m fast, 2 1/2 min recoveries), 10 mins WD.
Day 4, 45 mins easy.
Day 5, 14 miles endurance.

WEEK 8 - 29 miles / 5 hours.
Day 1, 10 mins WU, Tempo (3*1 mile with 5 min recovery jogs), 10 mins WD.
Day 2, 45 mins easy.
Day 3, 10 mins WU, Repeats (10*200m fast, 200m recovery jogs), 10 mins WD.
Day 4, 15 miles endurance.

WEEK 9 - 26 miles / 4.5 hours.
Day 1, 5 miles easy.
Day 2, 10 mins WU, Repeats (8*200m fast, 200m recovery jogs), 10 mins WD.
Day 3, 45 mins easy.
Day 4, 5 miles easy incl 10*1 min fast.
Day 5, 8 miles brisk.

WEEK 10 - 13 miles PLUS RACE / 2 hours PLUS RACE.
Day 1, 10 Mins WU, Repeats (2*1mile race pace, 5 min recovery jogs), 10 mins WD.
Day 2, 10 mins WU, Repeats (6*200m fast, 200m recovery), 10 mins WD.
Day 3, 40 mins easy.
Day 4, RACE.

To give you an idea of training paces.....

TEMPO IS ABOUT 10K Pace.
E.g. 60 min 10k 9:50/mile, 50 min 10k 8:20/mile, 40 min 10k 6:40/mile.

LONG RUN PACE.
60 min 10k 12:40/mile, 50 min 10k 10:35/mile, 40 min 10k 8:30/mile.

EASY PACE.
60 min 10k 13:00/mile, 50 min 10k 11:00/mile, 40 min 10k 9:00/mile.

HILL REPS.
Fastest even pace you can run them all in.
If in doubt go for form over pace...high knee lift, pump arms.

REPEATS.
Fastest even pace you can run them all in but NOT flat out!

If two harder sessions a week are too much just do one with the other run as a steady at about 1 min / mile faster than your long run pace.

Some pictures from training runs further afield...

2009-02-25T13:44:00.001-08:00

1/2 way house

2009-02-23T12:27:00.000-08:00

Well done, hope you are all enjoying the journey.

Take heart from all the miles and runs you have completed in some pretty difficult conditions. You are about 1 month ahead of last years Fling schedule.

Suggest that you re-check the schedule and goals this week then over the next 3 to 4 weeks skim some of the articles in the Ultra resources and info link to help focus on the different aspects of the race, with motivation or at the very least a bit of a laugh!

Luss Sat 7th Feb

2009-02-11T13:33:00.000-08:00

Pictures courtesy of Geraldine...circuit of Glen Luss, outward via Beinn Eich, Doune Hill, return via Beinn Dubh. Pictures taken on the outward leg apart from the last one which I think is Glen Finlas from Balloch Park (Finlas is the next Glen South from Luss)....

Wind and Snow Sun 1st Feb

2009-02-01T13:48:00.001-08:00

Pictures don't do justice to the freeeezing cold wind round the Luss Horseshoe, 12 miles, 5000' of ascent!

Looking back towards Doune Hill, the highest point of the run, from Beinn Eich.

Kenzie arriving at the top of Beinn Eich.

Looking towards hills behind Glens Finlas & Fruin.

Drymen to Bein Glas Sun 25th Jan

2009-01-26T11:02:00.001-08:00

Action photos courtesy of Kenzie...

Bloody Sunday

2009-01-26T09:31:00.000-08:00

Just to let you all know that after sunday's epic run, when I fell about 5miles into it my knee is BLOODY SORE!!!
Thanks to all who were concerned about me, just to let you know it looked just as bad after my shower, but not so bad after a wee glass of wine! Today it is very tight, I also have a cut hand and a huge bruise on my arm (god knows how, wish I had seen me fall, will have to ask Andy)
Anyway, legs a bit stiff today, but have to say I did enjoy y'day,though did struggle to stay awake after 9.
Good to have Karen, Catherine and Sandra's company till Rowerdennan, hope they enjoyed the return journey. Andy turned back before them (hope your knee is getting better) . Whilst JR Brian Christine and myself braved it to the Drovers.
Good to have a banter with fellow team mates in the Drovers to finish of the day

Nutters Alley

2009-01-25T15:39:00.000-08:00

Well done to one and all on todays run good run to toughen you up for fourth coming 'events' we had rain : hail : snow : and plenty of water underfoot[cleaned the trainers] conditions where not very pleasant at times but all in all FUN day out even the wee warmer in Drovers was great [The MALT not the fire] once again WELL DONE. Cheers JIM R

New Sunday Arrangements

2009-01-23T10:51:00.000-08:00

Refer to WHW site forum for change of plans that you may or may not wish to take into consideration when going out on Sunday. I'm going to Balmaha for 9

Team Schedule - 1st Milestone

2009-01-19T04:35:00.000-08:00

Well done, without as much as a whimper, you have completed the 12 week BASE of the 32 week schedule and now would be a good time to reaquaint yourself with the team schedule & goals (gaols) evaluate progress & take a look forward to the next phase, 10 weeks of STRENGTH TRAINING, woop de doo, haud me back, etc etc, what does this involve?

Saturday's "3 race route" trudge was a good introduction to the type of long run workout which will help come race time.

Time on your feet becomes more important than miles, long runs done as offroad walk/runs with some back to back (B2B), Sat/Sun, so that you get used to running on tired legs. You should have sufficient recovery overnight so that you can run long again the next day & also continue the rest of the weeks schedule.

Mini goals updated to include a "Highland Fling" length B2B in March.

You should be looking ahead to ensure the progressive increase in weekday runs, Steady, Rep & recovery Sessions are managed taking account of the usual life work Zulus!

Roon the Vale Sat 17th Jan

2009-01-17T12:53:00.000-08:00

Map and profile of today's run round the Vale...

training programme change

2009-01-14T12:16:00.000-08:00

as the WHW training run has been brought forward a week ,will week 13 now replace week 12

Tonights Run

2009-01-13T13:49:00.000-08:00

Made it 8.6 miles on G Map.
That would make an average of about 9 minute miles, given the easy start I think that would be right even though it probably felt much faster on tired legs!!!

Mileage

2009-01-09T14:36:00.000-08:00

Thursdays training run a bit short, being 6.35miles on G Map
You'll have to do a bit more on Sunday!
Sorry, but my week finishes on Saturday so I'll run my bit extra in the morning before heading to Strachur and I'll watch you do yours at Ardgartan.

Training run

2009-01-05T12:38:00.000-08:00

fellow team members are invited to join steph and I on a 10k training run over 5 hills on sat 14th feb, look to training programme for details, hope you can all take part.

goals

2009-01-04T11:01:00.000-08:00

1st n 2nd goal achieved, appropriate rest and recovery has set me up for goal no3, some team members have fallen behind schedule (do not see many ticked boxes) happy training .

I am in,ithink

2009-01-02T08:00:00.000-08:00

S Miles roll by

2008-12-23T12:45:00.000-08:00

The sun shone as the s miles rolled by...Dumgoyne Hill in the background but that's for another day.

Links to Ultra websites, resources, books and experiences

2008-12-17T13:54:00.000-08:00

A mixture of links for all that spare time you are going to have.

Ultra Training

Inspiration!

Ask Santa for this book?

Cliff Young, a farmer who inspired a nation

Ultra running resource

Ken Sayers Ultra Runners Website

Hal Higdon's Website on Ultras

William Sichels Website

Run Further Website

Ultrarunning Online

Bio-rythyms

2008-12-11T08:03:00.000-08:00

I think I'm at the bottom of a trough at the moment. Injury for first week of December. Now I'm struck down with manflu, woman's revenge for pregnancy, and now me telly has gone on the blink so Christmas is cancelled. Richt noo I'm a couple of days away from running- at least! For info WHW run next week is Milngavie - Drymen _ Milngavie and is on Saturday 20th..... let me know who's coming.

In need of some inspiration?

2008-12-03T04:32:00.000-08:00

When you think it's all to much or question why do I bother, have a read at the report of John Fleetwood's 23 Munro round of Glen Nevis, 60 miles, 28,000 feet, 47 hours 55 minutes, solo, unsupported in full winter conditions.

Link to Report.

Link to Pictures.

Oops

2008-11-27T14:03:00.000-08:00

A long running joke for those who don't frequent the FRA Forum...

A well known clairvoyant was doing a talk on the supernatural at a running club’s annual dinner, and one of the sub-topics in which she specialised concerned the types of relationship which are sometimes struck up between living humans and the spectres which come to haunt their dwellings. She went on to describe how what was at first casual communication often developed into quite a deep relationship – sometimes even entering a kind of sexual phase.

In order to draw the audience into the talk she elicited contributions, asking if anybody in the room had ever had a relationship of any kind with a ghost.

Slowly a chap at the back, an ultra-distance runner not normally known to be very chatty, raised his hand. The speaker asked him if the ghost in question had been an ancestor or a person who had been previously associated with his family.

“Oh! Sorry,” replied the runner, “I thought you said goat.”

Schedule & Goals

2008-11-26T10:24:00.000-08:00

Any training schedule for a long race is a big committment so I try to enjoy it and also make it count, it is personal journey, here are some things that work for me.

Build mileage and intensity progressively with every third or fourth week easier, using a short taper to peak just before the goal race.

Break the plan down into manageable chunks and be flexible.

Start with a base of consistent running, gradually increasing mileage over 3 months.

Build strength over the next 2 months by changing the emphasis of your long runs from miles to time on your feet.

The last effort is intensity with more reps per session or more rep sessions per week, for about a max of 6 weeks.

I use speedwork to help with pace endurance not to turn me into a sprinter.

I build in suitable races but reduce the intensity of rep workouts the week before to help avoid strains, finish the race strongly and maintain mileage.

Taper before the goal race.

Goals

Main goal
Complete the target race through a progressive training schedule with a series of mini goals and a sense of humour.

1st mini goal
Gradually increase weekly mileage to match the start of the schedule avoiding sudden changes in mileage or intensity.

2nd mg
Pre enter the race.

3rd mg
Set out targets for each phase.

4th mg
Introduce monthly back to back long runs splitting my long run mileage over two days.

5th mg
Surprise sessions, something to add a different kind of challenge.

Camelbak

2008-11-23T12:10:00.000-08:00

On the living room floor! Dry,warm.......full!

17 mile route for Sun 23rd....

2008-11-21T07:45:00.001-08:00

Start & finish at car park at (1) Succouth/top of Loch Long, about 16 or 17 miles with 3300' of ascent. Short road section (8-9) before picking up the old Rest & Be Thankful road, at top take road to Lochgoilhead (10) before turning left onto forrest track (11). Miss out the Cats Crag loop (12, 13, 14) on the way back for 12 or 13 miles.

What's it all about

2008-11-20T13:15:00.000-08:00

Somewhere to vent your frustrations or supply a few motivational offerings, perhaps a route choice or 2. Looking forward to the team members contributions in what will be a challenging few weeks...

Programme for 95 mile WHW 2009

2008-11-13T14:57:00.000-08:00

Week	W/C Monday	Day	Activity	Miles	Miles/wk
1	03/11/08	M
		T	Steady	8
		W
		T	Easy	7
		F
		S	RACE – Glasgow Uni	5		***
		S	Endurance	15	35
2	10/11/08	M
		T	Steady	8
		W	Easy	6
		T	Reps	7		***
		F
		S
		S	Endurance	17	38
3	17/11/08	M
		T	Steady	9
		W	Easy	5
		T	Easy	6
		F
		S	RACE – Balloch Park XC	5		***
		S	Endurance	17	42
4	24/11/08	M
		T	Steady	8
		W
		T	Reps	7		***
		F
		S	Beinglas- Rowardennan	20		Buchlyvie 1/2, WHW ???
		S			35
5	01/12/08	M
		T	Steady	10
		W	Easy	5
		T	Reps	7		***
		F	Easy	6
		S
		S	Endurance	18	46
6	08/12/08	M
		T	Steady	10
		W	Easy	5
		T	Reps	8		***
		F	Easy	5
		S
		S	Endurance	22	50
7	15/12/08	M
		T	Steady	8
		W	Easy	5
		T	Reps	8		***
		F
		S	Milngavie-Drymen & back	24		WHW ???
		S			45
8	22/12/08	M
		T	Steady	8
		W	Easy	5
		T	Reps	8		***
		F	Easy	5
		S
		S	Endurance	18	44
9	29/12/08	M
		T	Steady	8
		W	Easy	5
		T	Easy	8
		F
		S	RACE – Nigel Barge or Calendar Crags	6		***
		S	Endurance	15	42
10	05/01/09	M
		T	Steady	8
		W	Easy	5
		T	Reps	8		***
		F
		S	RACE – Balloch Park XC	5		***
		S	Endurance	20	46
11	12/01/09	M
		T	Steady	8
		W	Easy	5
		T	Reps	8		***
		F	Easy	5
		S
		S	Endurance	24	50
12	19/01/09	M
		T	Steady	8
		W	Easy	6
		T	Reps	8		***
		F	Easy	6
		S
		S	Endurance	15	43
13	26/01/09	M
		T	Steady	10
		W	Easy	7
		T	Reps	8		***
		F
		S	RACE Balloch Park Cross Country, Drymen – Beinglas	30		Whinney Hill XC, WHW ???
		S			55
14	02/02/09	M	Easy	5
		T	Steady	11
		W	Easy	7
		T	Reps	8		***
		F	Easy	7
		S
		S	Endurance	20	58
15	09/02/09	M
		T	Steady	12
		W	Easy	8
		T	Reps	10		***
		F	Easy	8
		S	RACE Carnethy 5			***
		S	Endurance	22	60
16	16/02/09	M
		T	Steady	12
		W	Easy	6
		T	Reps	10		***
		F	Easy	6
		S
		S	Endurance	15	49
17	23/02/09	M
		T	Steady	12
		W	Easy	8
		T	Reps	10		***
		F
		S	Beinglas – Kingshouse	31		WHW ???
		S			61
18	02/03/09	M	Easy	5
		T	Steady	12
		W	Easy	8
		T	Reps	10		***
		F	Easy	8
		S
		S	Endurance	20	63
19	09/03/09	M
		T	Steady	12
		W	Easy	9
		T	Reps	10		***
		F	Easy	9
		S	RACE - Clydesdale 5k			***
		S	Endurance	25	65
20	16/03/09	M
		T	Steady	12
		W	Easy	6
		T	Reps	10		***
		F	Easy	6
		S
		S	Endurance	18	52
21	23/03/09	M
		T	Steady	12
		W	Easy	8
		T	Reps	10		***
		F
		S	Tyndrum – Fort William	42		WHW ???
		S			72
22	30/03/09	M	Easy	5
		T	Steady	12
		W	Easy	8
		T	Reps	10		***
		F	Easy	8
		S
		S	Endurance	20	63
23	06/04/09	M
		T	Steady	12
		W	Easy	9
		T	Reps	10		***
		F	Easy	9
		S
		S	Endurance	25	65
24	13/04/09	M
		T	Steady	12
		W	Easy	6
		T	Reps	10		***
		F	Easy	6
		S
		S	Endurance (RACE Lochaber Marathon)	16	50	***
25	20/04/09	M
		T	Steady	12
		W	Easy (Whangie)	6		***
		T
		F
		S	Highland Fling	53		WHW ???
		S	RACE London Marathon		71	***
26	27/04/09	M
		T	Steady	12
		W	Easy	6
		T	Reps	10		***
		F	Easy	6
		S	RACE Stuc A Chroin			***
		S	Endurance	20	54
27	04/05/09	M
		T	Steady	12
		W	Easy	8
		T	Reps	10		***
		F	Easy	8
		S	RACE - Ben Lomond			***
		S	Endurance	20	58
28	11/05/09	M
		T	Steady	12
		W	Easy	6
		T
		F
		S	Balmaha – Bridge of Orchy	41		WHW ???
		S	Bridge of Orchy – Fort William	35	94	WHW ???
29	18/05/09	M				1506
		T	Steady	8
		W	Easy	7
		T	Steady	8
		F	Easy	7
		S	RACE - Jura			***
		S	Endurance	20	50
30	25/05/09	M
		T	Steady	10
		W
		T	Steady	10
		F	Easy	8
		S
		S	Endurance	15	43
31	01/06/09	M
		T	Steady	8
		W
		T	Steady	8
		F	Easy	5
		S
		S	Endurance	14	35
31	08/06/09	M
		T	Easy	8
		W
		T	Easy	8
		F
		S	Easy	10
		S			26
32	15/06/09	M
		T
		W
		T
		F
		S	RACE – WHW	95		***
		S			95
	22/06/09	M
		T
		W
		T
		F
		S
		S			0
	29/06/09	M
		T
		W
		T
		F
		S
		S			0
	06/07/09	M
		T
		W
		T
		F
		S
		S			0
	13/07/09	M
		T
		W
		T
		F
		S
		S			0

It's a con

2008-02-06T14:20:00.000-08:00

First go at an Ultra, the 53 mile Milngavie to Tyndrum, Highland Fling on the 26th April, and after reading as much as possible my first go at a training programme for an Ultra so no doubt a cropper I shall come, but one who aims to finish. Had a couple of runs on parts of the route and so far so good. Race entries have reached 100 so I better send mine off before it gets full or the form might just disappear.

Programme for 53 Mile Ultra the Highland Fling SCROLL DOWN

2008-02-04T13:24:00.000-08:00

**HIGHLAND FLING 26TH APRIL 2008**
Wk	W/C Monday	Day	Activity	Details	Distance	Dist/Wk	Hrs/Wk	Change by Wk %
1	14/1/08	1
		2	VOL CR	Hill Reps	7
		3
		4	VOL CR	3 Hills	7
		5
		6	RACE	Polaroid XC	5
		7	WHW	Drymen - Balmaha	15	34	5.1
2	21/1/08	1
		2	VOL CR	3 Hills	7
		3
		4	VOL CR	4 Hills	9
		5	Easy		5
		6
		7	WHW	Balmaha - Rowardennan	15	36	5.4	5.88
3	28/1/08	1	Easy		8
		2	VOL CR	Easy W/Hills	10
		3	Easy		6
		4
		5
		6	RACE	Whinney Hill XC	5
		7	Endurance		18	47	7.05	30.56
4	4/2/08	1
		2	VOL CR		12
		3
		4	VOL CR		8
		5	Easy		6
		6
		7	WHW		24	50	7.5	6.38
5	11/2/08	1
		2	VOL CR		12
		3	Easy		6
		4	VOL CR		8
		5
		6	RACE	Carnethy	6
		7	Endurance		10	42	6.3	-16
6	18/2/08	1
		2	VOL CR		12
		3	Easy		6
		4	VOL CR		8
		5	Easy		6
		6
		7	Endurance		20	52	7.8	23.81
7	25/2/08	1
		2	VOL CR		12
		3	Easy		8
		4	VOL CR		6
		5	Endurance		15
		6
		7	RACE	Bishop Hill	3	44	6.6	-15.38
8	3/3/08	1
		2	VOL CR		12
		3	Easy		6
		4	VOL CR		8
		5	Easy		6
		6
		7	WHW		28	60	9	36.36
9	10/3/08	1
		2	VOL CR		8
		3	Easy		6
		4	VOL CR		12
		5	Easy		6
		6
		7	Endurance		10	42	6.3	-30
10	17/3/08	1
		2	VOL CR		12
		3	Easy		6
		4	VOL CR		8
		5	Easy		8
		6
		7	Endurance	Dumfries Marathon	20	54	8.1	28.57
11	24/3/08	1
		2	VOL CR		12
		3	Easy		6
		4	VOL CR		8
		5	Easy		8
		6
		7	Endurance		10	44	6.6	-18.52
12	31/3/08	1
		2	VOL CR		12
		3	Easy		6
		4	VOL CR	Stoneymollen Hill Race	9
		5	Easy		6
		6
		7	WHW		35	68	10.2	54.55
13	7/4/08	1
		2	VOL CR		6
		3
		4	VOL CR		10
		5	Easy		8
		6
		7	Endurance	London Marathon	10	34	5.1	-50
14	14/4/08	1
		2	VOL CR		12
		3
		4	VOL CR	M5 Handicap	8
		5
		6
		7	Endurance		10	30	4.5	-11.76
15	21/4/08	1
		2	VOL CR		4
		3		Whangie
		4	VOL CR		0
		5
		6
		7	RACE	HIGHLAND FLING	53	57	8.55	90

YASSO 800 Marathon Programme 2006

2006-11-11T14:12:00.000-08:00

DATE	EXERCISE	MILES / DAY	MILES / WEEK	DAYS / WEEK
	Steady	8
	Easy	5
	5*800	7
14/1/07	Endurance	15	35	4
	Steady	8
	Easy	5
	5*800	7
21/1/07	Endurance	15	38	4
	Easy	5
	Steady	5
	Easy	5
	6*800	7
28/1/07	Endurance	16	38	5
	Easy	5
	Steady	7
	Easy	6
	6*800	7
4/2/07	Endurance	17	42	5
	Steady	6
	Easy	5
	7*800	8
11/2/07	Endurance	19	38	4
	Easy	5
	Steady	8
	Easy	5
	7*800	8
18/2/07	Endurance	20	46	5
	Easy	4
	Steady	8
	Easy	4
	8*800	8
	Easy	5
25/2/07	Endurance	21	50	6
	Easy	5
	Steady	10
	Easy	5
	8*800	8
4/3/07	Endurance	18	46	5
	Easy	4
	Steady	10
	Easy	5
	9*800	9
	Easy	5
11/3/07	Endurance	22	55	6
	Easy	4
	Steady	10
	Easy	4
	9*800	9
18/3/07	Endurance	23	50	5
	Easy	5
	Steady	10
	Easy	6
	10*800	9
	Easy	6
25/3/07	Endurance	24	60	6
	Steady	9
	Easy	6
	10*800	9
	Easy	5
1/4/07	Endurance	16	45	5
	Easy	5
	Steady	8
	Steady	7
8/4/07	Endurance	10	30	4
	Easy	5
	Steady	8
	Steady	7
15/4/07	Endurance	10	30	4
	Easy	5
	Easy	4
22/4/07	RACE	26.25	35	3

Marathon Blog

2006-11-09T14:27:00.000-08:00

For those and such as those