Sammy A's blog: January 2017

Friday 27 January 2017

Mark P

Mark P was my saviour today as had preplanned a 1hr session with him which usually turns out to be me complaining to him about all my ills. He messed around with the right foot before launching me into a series of exercises designed to rid me of the core irritation. Have to say it really worked. Glute and hammy exercises followed and felt 100% better afterwards. Mark is a runner and is incredibly knowledgable for treating specifically runners and very pleased that he is there to help me!

The afternoon / evening was a work slog fest and the right foot started throbbing again somewhat brought on by wearing work shoes.

PM slow jog to the Elelphant and home from BS. 6kms.

Rest

Had eyed the run in but could not get myself out of bed and knew I was not 100%. Everyone on the desk has been sick and J and a couple of the boys also have heavy coughs. So I just stumbled into the office feeling miserable after 3k jog to the TS. Had too much on and so could not leave and had to just see it out. Home at 7 and basically went straight to bed. Core still sore and now the right foot which I broke whilst running in 2013 is now also throbbing.

Pics of Zell where we have been the last 2 years - the lake has actually frozen:

Tuesday 24 January 2017

Timmy Lindop: we are going down

Dear Timmy, I admit Palace are going down. Happy? Now please leave me alone for heavens sake.

Back to more important matters, my mediocre running.....

Shocking journey in put pay to my 3 by 3k early morning session. The train broke down at Herne Hill which meant either waiting another 30 minutes or saying scrap that and running the rest which I duly did. Route took me through vibrant Brixton, Vauxhall and then Westminster. Nice old trot that one and 11ish ks for my efforts but slow as. Brixton:

Late morning I had a small window and so legged it back outside for the 3 by 3km with 2 minutes rest. I was ring rusty and tired for the first one, improved for the second and improved again for the final. Effort 6 out of 10 but another session notched in ideal conditions (cool, sunny and no wind).

Am generally nervous about all the kms coming home to roost and have felt fatigued more in my core than anything else over the last few days. The pounding on Sunday's race going downhill is playing havoc with my groin slash lower stomach. With warm up and down 14kms.

3k home in the late evening. 27 and too many kms for the day but forced upon me due to the train chaos.

Ever heard of Glenn Whelan - well here's all you need to know:

Monday 23 January 2017

Commute in

AM - ran to work slowly in just over 5s. 17k

PM - ran to the Elephant and then home from BS. 6k

Not my finest day at work today but have learnt over the years to put them in the drawer and leave them there. Tomorrow under strict instructions to knock out 3 by 3k.

Yesterday's lo-down from the hilly 10 miler - negative split (I never negative split!):

https://www.strava.com/activities/840317356

Pics from yesterday too - they tell their own story:

Having just passed the leading lady:

Sunday 22 January 2017

Canterbury 10

Rory picked me up at 8 before picking up 2.38 Foxy from Petts Wood and then the hour drive to Canterbury. Minus 4!!!! in Bromley when we left but at least the sun was shining but oh no as we drove the mist appeared and the visibility became the best part of 50ms - the infamous Canterbury micro climate according to Foxy!

Everyone (incl Messi and family) were huddled into the sports hall as outside I am guessing it was still well below zero. Rest assured I was not feeling up for it as we left the warmth of the hall to do a very short warm up.

Off we went and the first k I ran with Messi before settling into my own rhythm and could see the first lady up the road and all of a sudden I was alone. Literally happens in every race. In race mode I can never remember the hills but ks 7 and 12 (4.13) were tough. Slowly I picked off runners keeping the average around 3.45 with the downhill ones pushing closer to 3.30s.

Passing the 8 mile marker it looked like I was on to break 60 minutes and at 3k to go I finally caught the first lady giving her some brief encouragement. Then the 9 mile marker which came late or was the 8 mile marker too early anyway got to 400ms to go and could see 59.02 on my watch and so kissed goodbye to the sub 60. Never mind and happy to have ran a controlled race never really hitting my limit and on heavy 110k week legs.

132k for the week and happy.

Foxy ran 57.XX, Messi 59.XX and Rory 70.XX and everyone pleased with their morning's efforts so much so that Foxy\Messi took the team honors and with it a nice bottle of bubbly. Nice also seeing Daniel and family at the end who was there supporting his Mrs. Foxy is looking good for 2.35 in London and Messi will be eyeing the same come the Berlin autumn. All of them are real gents as I always say runners are - no prima donnas.

Many thanks to Rory who did all the driving (plus pleasant company) and especially given fact that he is flying this evening.