2 Month Summary

I read my training diary last night - and have to say I was fairly impressed...... I have been fairly consistant with my training minus a couple of poor weeks Monday to Thursday..... I have a run a total 390 odd km's and cycled around 260km...... mas o menos..... This equates (not sure if that is spelt correctly) to around 49km's per week running and around 33km's per week cycling. I have been Periodising my training by trying to have hills, speed, distance and variety to ensure no injuries. The planta fasciatus I picked up on the sprint training session back at the Nike HQ in Hilversum does rear its ugly head very slightly when i really push myself but massage and myofascial release are doing the job. In terms of strength work I am still using the Kettlebells which are great for spiking that posterior train and functional movement patterns.... Gets me out of sagital if you know what I mean.... We have the 24 hr cycle race in 10 days and the 105mile footrace in 5 weeks so best keep it up and step it up eh.... Though am going to let the Domestic Onset og Muscle Soreness (DOM's from Sunday) go before we crack on... Strong like Torro Stockford, Strong like Torro (Bull in Español)!!!!!!!!!!!!!
CS

BEST HALF MARATHON IN THE WORLD!!

WOW; BEST HALF MARATHON EVER COMPLETED AT THE WEEKEND, MEDIA MARATON DE SEGOVIA... UNBELIIIIIIIIIIEEEEVVABLE!!!!!!!!!!! The race started at LA GRANJA DE SAN ILDEFONSO, a small village just outside Segovia... Stunning wee place, old houses and steep winding streets, small cathedrals and a Royal Palace. Very cute... The race kicked off at 09,30 with a steady run up to through a Pine Forest with streams, waterfalls and that gorgeous pine aroma.... Then after about an hour we came out onto this grassy plain, huge bulls and horses grazing and leading straight up to a near vertical rocky cliff and the top of the 1,4km hike in altitude.... I reached the top in around 2hrs (bearing in mind my best half marathon time is 1hr 25min) and the views were out of this world!!!!!!! So, 11km up in 2hrs and I was rooted, luckily there were organisers at the top with sugar, fruit and water... Much needed I can tell you as we were well within 30º temperature..... The route up was straight up, but funnily enough very similar terrain to Kilimanjaro...... Reminded me of Brucey W with his catchphrase of the Kili ascent - 'I say, this reminds me of my Kilimanjaro days' in his royal English.... Brought a chuckle to my agony.... From the top, was an obvious photo and then the run down, careful feet and scree sliding the knees were about to get a pounding. It took me exactly 50mins to run the last 11km which is fast, very fast considering it was the 2nd 11km. I overtook around 30 people in this time and on the flats was absolutly gunning along. My knees were really starting to hurt due to the impact but at 2hrs 50mins I finished.... Best run ever, loved it, can't wait for the next one!!!!!!!!!
Charlie

HILL RUNNING IN MAJORCA

WOW.... An amazing week last week, did very little during the week but kicked some Hill Butt on Saturday and Sunday!!!! I was lucky enough to be in Majorca for the weekend and lucky enough to be staying in Puerto Soller for 3 nights which meant I could easily tackle a 1.8km hill on the outside of the port. Niiiice!!!!! I was originally going to tackle another Marathon attempt but the reality of the Majorca roads is very different and I quickly got stopped kin my tracks by dead ends and rocky cross country trails which wasn’t what I was after. So, after a couple of dead ends I ended up at the bottom of a 1.8 km hill (1.8 up and 1.8 down). So, off I went… It was getting hot, very hot and this made it all the more realistic for the MdS so pushed me on more, that, and I had the added excitement of racing other cyclists and runners who had the same idea as myself. 1st 1.8km took 9mins (up) and the following 7 ascents took anywhere from 10 to 15mins. Total ascents = 8 and obviously total descents = 8. Running Time = 3hrs spot on (mas o menos) and total distance covered = 33km (including the starting run). Man I was buggered and sore after it though, but having other runners and cyclists (this is how I know it was 1.8km) pushed me on more and more, it was an awesome morning. Only worrying aspect was (as it was soo hot, I got heat rash all over my back and arms which again like the rubbing the other week opened my eyes to possible other problems of training in the heat….. Pero bueno, el día de sabado era INCREÍBLE…… ME ENCANTA!!!!

Week Summary:
Monday 14 – 10km run
Tuesday – nada
Wednesday – nada (training Fitness First Europe)
Thursday – nada (small run, cycle)
Friday – nada – too hot!!!
Saturday – 33km Hill Training – Majorca – Spain – Niiiiiiiiiiiice!!!!!!!!!!
Sunday – 7.2km Hills (slightly hung over so gave up at this point....

All in all a Rubbish weeks performance finished off with TOP Draw Training – I guess you win some – You lose Some!!!!!!!!!!

The Bike is being thrashed this week to get me ready for the Sleepless in the Saddle Race in 3 weeks…. Its still far too new looking!!!!!!!!
CS

SIGMA HEADLIGHTS for the TREK FUEL EX 5.5

THE LAWS OF ATTRACTION....

I WAS WONDERING THE OTHER DAY WHY I AM SINGLE.... REALIZED LAST NIGHT ITS BECAUSE (among other reasons) I DO NOT GO OUT SOCIALIZING ON A SATURDAY NIGHT BUT TAKE MY NEW BIKE OUT FOR A SPIN AND CHECK OUT THE NEW LIGHTS..... RIDUCULOUS BUT TRUE!!!!!!!!!!!!! ha ha ha ha ha.....

The new lights are incredible and I feel I am sounding more and more like B Wright its Scary!!!!!!!! ha ha ha ha, ho ho ho, hee hee hee


http://www.sigmasport.de/en/produkte/beleuchtung/powerlights/powerled_black/
CS (they are incredible lights though)..........

The Laws of Attraction....... Need to discuss this more, its kinda taken over my life recently... I am easily Brainwashed.. More to come but for a sneak preview here is the You Tube link to watch the 1st 20 minutes!!!!!!!!!!!!!!
* FOR THE ACTUAL WEBSITE:

http://thesecret.tv/index.html


YOU TUBE 1st 20 MINUTES:

http://www.youtube.com/watch?v=_b1GKGWJbE8

WATCH IT, IT OPENS YOUR EYES TO MANY MANY THINGS, MINIMISES NEGATIVE THOUGHTS, PUTS LIFE IN PERPECTIVE AND IF YOU ARE A RUNNER, DOWNLOAD IT TO YOUR Ipod AND LISTEN TO IT WHILE RUNNING.... ITS TOTALLY MOTIVATIONAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
LOVE It!!!!

CS - (Jo is also reading the book, a comment on the book Jo would be Great).

WEEK SUMMARY

Monday 07 - 90 min run - 16km
Tuesday - 45 min run - 8km
Wednesday - OPERACIÓN SHAPE UP - SPRINT SESSION - 20 min run = 5.03km = 15.09 kmh (average).
Thursday - Hills - 5 x sets of 75m Hills + 25minute run
Friday - Nothing
Saturday - HALF MARATHON - 22.71 / 10.10kmh



Sunday - 10 km + KETTLEBELLS (20mins) - THANKS DC

TOTAL WEEKS KM's = 67.74 KM (mas o menos)

I AM HAVING ISSUES WITH MY TARINING RUNS DURING THE WEEK..... I AM WORKING VERY LONG HOURS AND FINDING THE TIME FOR A REASONABLE RUN DURING THE WEEK IS NEAR IMPOSSIBLE UNLESS I CUT OUT SLEEPING FOR EXAMPLE.... THIS WEEK IN AMSTERDAY FOR 2 DAYS SO AGAIN, NEAR IMPOSSIBLE.... NOTHING IS IMPOSSIBLE STOCKFORD - ONLY POSSIBILITIES.... NEED TO PLAN BETTER AND BE STRICTER ON MY SLEEPING...
CS

TREK FUEL EX 5.5 - I LOVE IT!!!!!!

MY NEW TOY......

HALF MARATHON - 2 WEEKS!!

HEY, SO HERE IT IS THE HARDEST 1/2 MARATHON IN SPAIN... HE HA HA HA!!!

WHAT:
VII MEDIA MARATON DE MONTAÑA
SIERRA DE SEGOVIA
LA GRANJA - PICO DE PEÑALARA - LA GRANJA

WHEN:
FECHA: 27 DE JULIO DE 2008
HORA: 9:30 DE LA MAÑANA
LUGAR: LA GRANJA DE SAN ILDEFONSO
WHY IS IT SO HARD; BECAUSE IT IS A NORMAL 22km RUN BUT THE FIRST 15km CLIMBS FROM 1150m ABOVE SEA LEVEL to 2450m ABOVE SEA LEVEL, THAT'S A 1300 METER CLIMB, HA HA HA....


NOW; A PREGUNTA!?!?!

TODAY I SUFFERED (for the 1st time ever) RUBBING BETWEEN THE TOPS OF LEGS TO THE POINT THAT I BROKE THE SKIN.... THIS AS I SAID IS A FIRST AND A SLIGHT WORRY AS NEVER HAPPENED TO ME BEFORE... RECKON ITS CAUSE MY LEGS ARE FATTER THAN THEY WERE, GOING TO DO SOME HYPERTROPHY WORK ON THEM AND - ANYONE HAVE ANY IDEAS? IT BE REALLY SORE NOW!!
ANYWAY, THIS RACE --- CAN'T WAIT... WISH ME LUCK!!!
CS

MARATHON DISTANCE ATTEMPT!!!

MARATHON ATTEMPT TODAY!!!!

I HAVE MAPPED MY RUN BUT WILL TALK YOU THROUGH IT... OR SHOULD I SAY TALK ME THROUGN IT AS I AM THE ONLY ONE WHO READS THIS!!!! HA HA HA!! WANTED IT HOT AND BOY OH BOY IT WAS HOT... SET OFF AT 11,20am AND HAD A PLANNED RUN AROUND CASA DE CAMPO IN MADRID. BREAKFAST AT 8am OF 4 PIECES OF CHUNKY BROWN SEEDED TOAST, Ummmmm.... FRESHLY JUICED ORANGE J AND 2 BANANAS... WENT DOWN TO CALLE DE BRAVO MURILLO AT THE END OF MY ROAD TO WATCH A PRO CYCLE EVENT BEFORE I WENT......

THE FIRST 20km WAS EASY PEASY, I MEAN THAT IN THE SENSE THAT I WAS CRUISING AT AROUND 10 - 11 kmh AND NOTHING FELT TOO TRICKY... THE SUN WAS HOT, VERY HOT... LUCKILY OUT OF THE CITY WAS BETTER BUT STILL FAIRLY UNCOMFORTABLE.. AT THE 25KM STAGE I STARTED TO TIRE, I THINK DUE TO THE FACT THAT I WAS VERY TIRED AND NOT VERY WELL PREPARED NUTRITION WISE. I BOUGHT AN AQUARIUS (SUGAR DRINK) AT THIS STAGE IN THE RUN BUT WASN'T HELPING TOO MUCH.
THOUGHTS!!
MANY PEOPLE ASK ME WHAT DO YOU THINK OF WHEN OUT THERE TREADING THE TARMAC FOR 2 - 3 HOURS AT A TIME? DON'T YOU GET BORED.... WELL, I AM NEVER TOO SURE OF THE ANSWER SO TODAY I WHILE THINKING I TRIED TO REMEMBER.... TO BE HONEST, WORK IS CONTENDER BUT THE MAIN THOUGHT EVOLVES FROM THE IMMEDIATE SURROUNDING OR SIGHTS I COME ACROSS. OTHER RUNNERS, POINTS OF INTEREST, SHOPS, AM I LOST OR ON THE RIGHT TRACK, CHICKS (usually ones I see while out), AND RUNNING - USUALLY ABOUT HOW THIS RUN IS IMPROVING ME OR OF COURSE NOT!!

NEXT WEEKEND I HAVE A FREE WEEKEND ALSO AND THE FOLLOWING WEEKEND I AM IN PALMA DE MALLORCA AND FOLLOWING WEEKEND AFTER THAT I HAVE A MOUNTAIN 1/2 MARATHON IN SEGOVIA SO WILL DEFFINATLY ACHIEVE THE FULL MARATHON DISTANCE IN THE NEXT 4 WEEKS...

NIIIIIIIIICCCEEEEEEELLYLYYYYY!!
CS

2 Week Summary

Well, since returning from Lake Como I have been a tad budy for any real big training so feeling pretty bad.... I have run most days but only to a maximum of an hour and a couple of Kettlebell sessions but thats about it. Ruuuuubbbbbbsssshhh!!!!

Monday 23 June - 60 min run - 10km
Tuesday - 45 min run - 8km
Wednesday - Rest Day
Thursday - Kettlebells 1 hour
Friday - Nothing
Saturday - 12km run - Salamanca
Sunday - Rest Day

TOTAL WEEK KM's = 30 KM's

Monday 30 June - 45 min run - 8km
Tuesday - Nothing - New Boss and lots of work
Wednesday - Nothing
Thursday - Kettlebells
Friday - Spin
Saturday - 60 minute run - 12km
Sunday - MARATHON ATTEMPT - 36km

TOTAL WEEK KM's = 56 KM

I WILL ADD A NEW COMMENT NOW FOR THE MARATHON DISTANCE ATTEMPT.
Caio one and all....
CS