Racing and Training 2022

 I cancelled my Body Conditioning class in order to go to Beechwood Surgery get a doctors appointment. I have one with Dr Oakley on April 27th. In the afternoon I did a Pyramid session on Caerleon Cycle Path ... 150, 250, 350, 450, 350, 250, 150 It was a chilly and breezy afternoon!

 I did Pilates. Michelle was away so Chris took the class. I found it hard.. In particular the hip rotations. E.g lying on side and drawing three sizes of ball with foot. Visualising Tennis Ball, Football, Gym Ball - 3 sets of 10 in each direction. I gave up on 3 sets of 6 with just the first two sizes of ball. 

 I did 8 * 400 with the SLOGs. I did them at half marathon pace! It was all I could muster. My split times were well down. Maybe 20 - 25 seconds on average!

 I did Body conditioning with Kelly followed by Abs Blast with Ed. Joseph Derbisz had a tragic fatal accident at Birmingham University on Saturday night / Sunday morning.

 A review for the week.. I started the week with a couple of exercise classes. Then, on Tuesday, I managed to bruise my foot doing some speed work in a pair of fairly new Nike Alphaflys. They may be good for distance running at a cruising pace but not so good (at the moment) for interval training. So, after that, I rested up until Saturday when I cruised the Newport parkrun (in trail shoes in 31 minutes) and then on Sunday I did the Cardiff Half marathon. I shaved 8 minutes off my season’s best in Cardiff so I am progressing back to fitness, albeit slowly and steadily. At the half marathon I drank water when thirsty and I had a swig of Lucozade sport on Albany Road (9 miles Current Age Grading percentage is about 70% - A long term (SMART) goal is to improve that AG% to 80% in the next 12 months.    

 I Tredegar House at an easy pace (because of the kinder surface and the Carfiff Half Marathon). Also! .. haircut at 11:30 I did the parkrun in 31:00 ish

 Feeling a bit weary after last night's Tiny Rebel do. I had 7 small cans of beer I had a burger with extra patty plus onion rings I am resting my swollen big toe I had a bacon and egg bap at Beechwood Park Cafe!

Yesterday I had a massage with Jo Adams. My right toe is still swollen following Tuesday's intervals wearing my new Alphaflys. Follow up from the massage. I need to stretch my glutes and hips more than I have been doing.

Today I had a massage with Jo Adams. My toes were burning last night after the intervals wearing my new Alphaflys. The lead up to the massage as follows: Fast parkrrun (24:02) Age grdaed 71% LSR Monday Body Cond & Abs Blast Tuesday 4 * 600 + 2 * 400 with the SLOGs

 I have a session with the SLOGs this morning I have updated my SLOGs intervals spreadsheet with the details of the session

 I did Body Conditioning with Kelly and Abs Blast with Ed. Diet was better today - I need to focus on diet quality

I am aching and sore after yesterday's parkrun. The symptoms, now that I am older, are different and more worrying than those I experienced when I was younger. I used my massage gun on my glutes hips and right calf last night.  I did a 10 miles LSR and went to see Emmie playing for Graig Villa Dino boys team at the Caerleon RFC ground

 I did a tempo parkrun at the Riverfront in my new Nike Aplphaflys. I did 24:02.. it was tough going. It was a bit chilly out there this morning and a bit breezy in places, otherwise, it was quite good.. I wore my new Pale Blue Alphaflys to see how they feel. Maybe ahead of next week's Cardiff Half Marathon?

 Rest day today in preparation for a Tempo parkrun tomorrow. Today, I feel a bit stiff and sore and tight after yesterday's hard training.

 I have scheduled a body conditioning session in the morning with a short sprint session later in day. Preparation for a tempo parkrun on Saturday. .

 I had Pilates at 10:30. I have a little numbness and flutter in my left ankle. My left hip/glute feels a bit tight!

  I did Body Conditioning and Abs Blast yesterday Today I did a session of 8 * 400 with the SLOGs then later had a trip to the Dental Hygienist at kensington Court Clinic followed by lunch at The Greyhound. Session total miles was 5.09 - it went well 

 I did Body Conditioning and Abs Blast.. I gave Body blast a miss. I think that was enough for today. I was exhausted afterwards and had a long afternoon nap. This was the day that Charlie Faulkner was training behind me in the Body Conditioning class

 I did a 10 mile LSR led by Kate Parry-Jones. Also there Charlotte Seer, Dave Prowse, Ian Macrory, Simon Nicholas, Rachel Jayne, Claire Foxall plus one (tri runner)

 I did the Newport Tredegar House parkrun. Understandably my legs were very fatigued. I did it in 30:10  Photo by Ann James

Today: In the morning I did a bootcamp session with Nikki. After that, at lunchtime, I did 5K at the Wetlands with Dave Ann & Lauren.  

 Yesterday  I had an appointment at the doctor's surgery with the Nurse for a repeat blood test. I did a water fast from midnight the previous night to see if there would be an effect on my cholesterol levels.  Afterwards, after a bit of umming and ahhing,  I went to the Greyhound to take on some carbs.  This evening I travelled to Weston Super Mare to do the 5 mile prom race (7 of 9). I went there with Nick Webb. Result: I did 39:16 which is 30 seconds or so faster than last month (so a course PB obvs) and Nick did 38:30 which is not bad at all (excellent in fact) for a debut run in the inspirational maroon and white club vest 

Yesterday I did a training session with the SLOGs. While the SLOGs did some 800s, I cruised them very slowly as a recovery session. Today I have an appointment at the doctor's surgery with the Nurse for a repeat blood test. Yesterday evening, I went to the Greyhound to deliberatley take on some carbs.  I am doing a water fast from midnight last night. Maisie was coughing a little bit yesterday afternoon. Also, very first thing on Monday morning she had a collapse. I am expecting my new blue Nike Alphafly Next % to arrive any day soon (via Sportshoes dot com and Royal Mail)

 I had a disturbed night's sleep. I went to bed early and woke early. I was woken by quite a vivid dream. There was a gap of maybe two hours before I went back to sleep again. Today I did a training session with the SLOGs. While the SLOGs did some 800s, I cruised them very slowly as a recovery session. Tomorrow I have an appointment at the doctor's surgery with the Nurse for repeat blood test. I went to the Greyhound to deliberatley take on some carbs. I will water fast from midnight.

I had a not so great sleep night after the half marathon. I woke up in the middle of the night and my legs were burning / throbbing. This was an outcome of yesterday's half marathon which was run on a very cold morning. Today I had a massage with Jo Adams. I had a late lunch at the Greyhound. A small mixed grill with two pints of beer. I avoided the gym today because my legs were so "battered"  I ordered a new pair of Nike shoes - the air zoom alphafly next% I entered the Cardiff Race for Victory 5K race

 It was the Newport Half Marathon today. I had decided to treat it as a training run. There was no bag drop, hence my race HQ was my house! I left home with less than 1 hour to go to the start. Wharf Road was closed so to get to my prreferred parking area I had to go via Chepstow Road and Marlborough Road. There were very few places to park (almost none!) but I found one on Oriel Road. I ran to the start ready to just keep running. I started in the sub 2:30 pen, pretty much at the back of the field. I met a young lad from Merthyr called John (Jonathan) Jones. At about 2 miles he asked if he could run with me. So, we spent the next 10 miles chatting and gradually picking off other runners. At 12 miles I told hime to leave me and go on ahead. He did! .. and he broke two hours chip time so I would think he will be well pleased. I had the small bottle of Prosecco that Kay bought me, a bottle of Laughing Llama Red and Fish Chips and mushy peas from "The Chippy" via Just Eat.

Today I was with Paul & Emmie, in Leicester to see Leicester v Leeds United. I started the morning by running to Victoria Park, doing the Leicester parkrun (in 28:23) and running back to the hotel in time for a quick low carb buffet breakfast. My legs were tired and it was a very chilly morning!We travelled back home after the game (which Leicester won 1 - 0). I needed an early night before tomorrow's Newport half marathon

  It is March and I am still dry Today I have Young at Heart class plus a trip to Leicester with Paul & Emmie. I was a bit stiff and sore yesterday evening. Particularly in the left hip, glute area. Plus a bit of tightness around the knee Upcoming Events Today I did Young @ Heart with Nikki.. it was quite a tough session in its own way. Fast cardio moves, I struggled to keep up!

 It is March and I am still dry Yesterday my massage with Josie was cancelled as Jo was ill. I did a session on the Riverfront footpath before Body Blast.  2 * (80, 160, 160, 80) .. it was a bit wet out there today! Splits as follows:  After that I did Tracey's Body Blast session. I was a bit stiff and sore later in the evening. Particularly in the left hip, glute area. Plus a bit of tightness around the knee Upcoming Events

It is March and I am still dry Yesterday I did a session with the SLOGs - we met at Tredegar House car park. 4 * 600 + 2 * 400 Legs were quite tired but did OK. It was quite breezy - the headwind would have affected the split times as would the 2 hours of exercise classes at Bannatyne's yesterday. 3:17; 3:00; 3:05; 3:00 then 1:52 & 1:46 Maisie and I looked after Emmie & Evie this evening from 17:00 until quite late. I watched Middlesborough v Tottenham with Emmie we also practiced Italian on Duolingo. I was able to watch the goals from Burnley v Leicester plus some of the extended highlights. I was up well past midnight, so I did Quordle and Wordle before I went to bed! Today's massage with Jo Adams was cancelled as Jo was ill. Upcoming Events .

     Dry February was completely dry. I went to bed early last night and slept until around 03:00 I think. After a period of being awake I fell asleep again and was woken by my alarm at 6am. I did three exercise classes yesterday.. Body Conditioning (Kelly), Abs Blast (Ed) and Body Blast (Tracey) - I did not have an afternoon nap. My big toe is a lot better. My left hip and glutes were very tight yesterday evening. I used my massage gun and TP balls. I also used my spiky massage stick on calves and quads - these seemed to be in a reasonable state. Today I did a session with the SLOGs - meet at Tredegar House car park. 4 * 600 + 2 * 400 Legs were quite tired but did OK. It was quite breezy - the headwind would have affected the split times as would the 2 hours of exercise classes at Bannatyne's yesterday. 3:17; 3:00; 3:05; 3:00 then 1:52 & 1:46 I am looking after Emmie & Evie this evening from 17:00.