The Road To Nuclear Oblivion 2018 : Training – Week 3

I have decided to take on Nuclear Oblivion in 2018.  You can read more about that decision here.

Nuclear Oblivion 2018

Monday 03 July 2017

I started again with the 10K training plan, having only managed to get in 1 out of 3 sessions last week.  This first session of week 1 was a Tempo session.  I began with a 10 minute warm up in Z1/Z2, followed by 40 minutes in Z3, and finished off with a 10 minute cool down.  However, in reality, just like last week, I spent practically all the run in Z3 and above.  I got an Extreme Suffer Score of 233.

  1. 10K Training Plan (St Albans) – Week 1 Session 1 – 7.2 kilometres – 1 hour 00 minutes 03 seconds

Tuesday 04 July 2017

I enjoyed a great time at the St Albans Striders Tuesday evening session.  Mike Jubb had organised an Olympic Track Night, “Your chance to have a go at a few Olympic track events, namely 100m, long jump, shot put and an 800m.  We will calculate a points score (decathlon style) for your performances and we will see who is the best all-round athlete in the club.  There may even be a prize for the best male and female…..oh and we’ll have a lot of fun doing it!”  I was pleased to see Nick Day and Gareth Beavis there, two guys who are always great to train with.  We began with a one-lap warm-up.  The thing is, I went with Nick.  Nick is at least 3 times as fast as me while carrying an injury, so I should have known this was a crazy idea.  During my so-called warm-up I managed to pick up a couple of Strava segments : PR on Westminster Lodge Athletics Track, Front 200m, and 3rd fastest time on Westminster Lodge Athletics Track.

First up in the proper events was the 100 metres, which I managed in 16.9 seconds.  It felt like it was taking forever.  I was not the slowest, which is always a triumph for me, and I got 19 points for that.  Rich Evans was the fastest with 13.5 seconds and he got 350 points for that.

Next up was the shot put.  I did all right with my first throw, managing a longer distance than Gareth (I have to take any victory over him when I can get it !), and my second throw was longer still, at 9 metres 83 centimetres, which actually put me in 5th place and got me 239 points.  Mike Ashton won it with a throw of 11 metres 47 centimetres, and he got 335 points for that.  I feel like if I worked on my technique I could podium in this one.

Fortunately, my first jump in the long jump was a good one, because I fouled out in a spectacular mix up of legs, feet and board with my second jump.  My first jump was 3 metres 18 centimetres and got me 88 points.  Nick Day won this one with 4 metres 05 centimetres, which gave him 214 points.  I fell backwards so my jump was measured to my hands, so if I could improve my landing I would certainly do better.

The final event was the 800 metres, which saw us all going off together.  I decided to run it at a steady pace and finished the first lap in 1 minute 54 seconds, which I am going to use as a baseline number for 400 metres, but I could not sustain that pace and although I tried to push for a sub-4 minutes, I finally came in at 4 minutes 04 seconds.  I was last, by some way, and got a well deserved 5 points for that.  Nick Day won it in a time of 2 minutes 19 seconds (so I just avoided being lapped…) and got himself 734 points for that.  Which was more than double my 351 total points for the evening !  I managed to pick up a couple of Strava segments : PR on Westminster Lodge Athletics Track, and 3rd fastest time on Westminster Lodge Athletics Track, Front 200m.  This will be my baseline number for 800 metres.

“The results are out from the Olympic Night on the track.  Congratulations to Nick Day and Ruth Hodgkinson (who beat Sarah Hall by one point!!!) for being our male and female winners – prize giving next Tuesday.  Scores have been calculated with male and female multi-sport scoring tables – unsurprisingly, the scores for the 800 were much better than for the other events!”

  1. St Albans Striders (St Albans – track) – 400 metres – 2 minutes 13 seconds
  2. St Albans Striders (St Albans – track) – 100 metres – 18 seconds
  3. St Albans Striders (St Albans – track) – shot put – 9 metres 83 centimetres
  4. St Albans Striders (St Albans – track) – long jump – 3 metres 18 centimetres
  5. St Albans Striders (St Albans – track) – 800 metres – 4 minutes 05 seconds

Wednesday 05 July 2017

I had a meeting in London all day so I decided to walk to it from City Thameslink station.  It was only 1.6 kilometres, but I always prefer walking in London to taking the tube, and in terms of exercising it is better than nothing.

We enjoyed a great view from the meeting room

  1. Walk (London) – 1.6 kilometres – 15 minutes 17 seconds

Thursday 06 July 2017

This was very frustrating.  I had been away overnight in a hotel because of work, and usually that means I get to use a gym, or a pool, or go for a run somewhere different, but this time it had meant staying awake all night to complete urgent online surveys.  And that left me too tired to do any sort of training through the day.

Friday 07 July 2017

I needed to keep my 10K training plan going this week, which meant getting a run in today, so I went out at lunchtime for a hill sprints session.  I spent 5 minutes jogging, then 5 minutes with 10 second strides and 50 seconds recovery each minute, then another 5 minutes jogging, before I got to the crossroads of the tracks in Verulamium Park, just above the Heron Island end of the lake.  I went to a point near the London Gate Roman ruins and ran up the hill from there, doing 10 x 10 second hill sprints, with the remainder of 2 minutes spent in recovery.  The 10 seconds sprint took me from a wooden marker post in the track up to a noticeboard about the Roman ruins, and from there I walked up to a bench before turning around and coming down to the start again.  I had to keep at a brisk pace on the recovery stage to stay inside the 2 minutes.  I then spent 10 minutes jogging home to cool down.  I do enjoy this session, and I will keep it going even when it is not a part of the training plan.

We went for a walk in the late afternoon, round by the golf course before coming back via Camp Road.  It took some time for my Garmin Fenix 3 to pick up the satellite signal, which is a bit of a pain.

  1. 10K Training Plan (St Albans) – Week 1 Session 2 – 5.5 kilometres – 48 minutes 02 seconds
  2. Walk (St Albans) – 5.3 kilometres – 1 hour 10 minutes

Saturday 08 July 2017

parkrun was better this morning, so I need to keep that going.

The obligatory parkrun selfie

We took a lunchtime walk down to the park and around town.

  1. parkrun (St Albans) – 5.1 kilometres – 32 minutes 54 seconds
  2. Walk (St Albans) – 6.1 kilometres – 1 hour 35 minutes 38 seconds

Sunday 09 July 2017

We took another lunchtime walk, this time walking around Clarence Park, heading out to Fleetville and coming back on the Alban Way.

Later in the afternoon I completed my 10K training plan for the week, doing a long slow run.  This was supposed to be 90 minutes in Z2 but Z3 on climbs, with 5 x 20 seconds strides in the final 20 minutes.  However, in reality, just like all my sessions at the moment, I spent practically all the run in Z3 and above.  I got an Epic Suffer Score of 352.

  1. Walk (St Albans) – 6.9 kilometres – 1 hour 32 minutes 00 seconds
  2. 10K Training Plan (St Albans) – Week 1 Session 3 – 10 kilometres – 1 hour 30 minutes 02 seconds

Positives from this week : I got going with my 10K training plan, enjoyed a brilliant session with St Albans Striders, and have baseline times for all distances I want to measure up to 10K.

I was 54/100 in the St Albans Striders Strava group, with 29.3 running kilometres for the week.

Baselines :

  1. 100 metres : 17.9 seconds
  2. 400 metres : 1 minute 54 seconds
  3. 800 metres : 4 minutes 04 seconds
  4. 5 kilometres : 32 minutes 09 seconds
  5. 10 kilometres : 1 hour 14 minutes 00 seconds
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